Whether you’re just married, newly an empty nester, or moving in with a roommate, there are any number of reasons you might be cooking for two. And while “dinner for two” may sound like the stuff of romantic dates, it’s not always so enchanting to grocery shop and cook for just two people. In fact, especially if you’re used to cooking for a crowd (or just yourself), two-person meal prep can involve a major learning curve.
If you’re feeling stumped about how to feed yourself and one other, read on. We’re tackling the challenges of cooking for two with helpful cooking tips and shopping hacks, then sharing six recipes to get you started.
Challenges of Shopping and Cooking For Two
It’s possible, of course, to find recipes intended for just you and your plus-one, but the majority of mealtime main course recipes are scaled for four people. This means that, to make many foods, you’ll need to get comfortable with measurement conversions, as well as finagle a way to downsize recipes to the right cooking and baking equipment. For multi-serving dishes, like lasagna, casseroles, or breads, this can be especially tricky.
Additionally, with the large size of many grocery staples, you may find it difficult to get through them before they go bad. Wasted food—and therefore, wasted money—are a common problem for smaller households.
And when it’s just two of you eating, your partner has more veto power over mealtime choices than if they were one voice among many. If your tastes differ from theirs, it can easily turn into a head-to-head over what to have for dinner.
Effectively Shopping and Cooking For Two
Although cooking for two takes some effort to get just right, these five tips can help streamline the process:
Invest in Cookbooks For Two
One easy and effective strategy for two-person cooking is to establish a rotation of go-to recipes. Perhaps you invest in a few well-reviewed cookbooks that feature recipes for two, or follow blogs or social media accounts that focus on couples’ cooking. These can provide you with an arsenal of reliable meals that won’t require tinkering.
Learn Measurement Conversions
No matter how many excellent two-person recipes you amass, you’ll still encounter some that require a bit of math. Here’s where getting familiar with measurement conversions is a must. It’s smart to memorize factoids like how many teaspoons are in a tablespoon and how many cups are in a quart—or keep a conversion sheet handy somewhere in your kitchen.
Equip Your Kitchen For Two
A kitchen stocked with family-sized baking dishes and large pots and pans isn’t very conducive to smaller-batch cooking. Rather than trying to make do with the wrong supplies, downsize your kitchen materials to fit a party of two. Smaller loaf pans, casserole dishes, muffin tins, and other cookware go a long way toward creating appropriate portions for you and a partner.
Lean on Non-Perishables
If it’s a challenge for you and your partner to get through fresh foods before they spoil, try stocking up on non-perishables with a long shelf life. Though you might be leery of the nutritional value of canned or frozen foods, diligent label reading will tell you which brands are high in additives, and which have a nutrient profile you’re comfortable with.
Freeze, Freeze, Freeze
Sometimes, making a larger-batch recipe is unavoidable. But this doesn’t have to mean wasting excess food! A surprising number of foods can be stashed in the freezer for later use. Pasta dishes, soups, chilis, and baked goods can all freeze well for months. When you’ve made a bigger recipe, divvy it up into freezer-safe containers and turn your freezer into a treasure trove of future meals.
Quick, Easy Meals For Two
Get breakfast, lunch, or dinner for two on the table in a flash with these six quick and easy recipes.
Cinnamon Roll Oatmeal
You and a partner can get a sweet start to your day with this cinnamon roll oatmeal. Despite its indulgent name, this cinnamon-y mix of oats and skim milk is flavored with maple syrup and contains just 4 grams of fat. Instead of swirling frosting on top, you’ll finish off your bowl with a creamy sweetened Greek yogurt.
Do you prefer a sweet breakfast over a savory one? It is possible to enjoy a sweeter breakfast while still getting a nutritious and filling one. Turn your morning oatmeal into a sweet treat with this healthy take on a cinnamon roll.
Oats offer lots of filling fiber to help keep you full and keep your heart healthy.12 Flavored with cinnamon, vanilla, maple syrup, and a Greek yogurt “frosting,” this cinnamon roll oatmeal is a winning breakfast that’ll also satisfy your sweet tooth.
Ingredients
- 2 cups + 1 tsp skim milk or milk of choice, divided
- 1 cup rolled oats
- 1 tsp cinnamon
- 1 tsp vanilla
- 1 tbsp + 1 tbsp pure maple syrup, divided
- 2 tbsp nonfat plain Greek yogurt
Preparation
- In a small saucepan, bring 2 cups milk to a gentle boil.
- Stir in oats, turn heat to low, and cook until oats have absorbed liquid, about 3 to 5 minutes.
- Turn off heat and stir in cinnamon, vanilla, and 1 tbsp maple syrup. Divide oatmeal into two bowls.
- In a small bowl, stir together yogurt, 1 tbsp maple syrup, and 1 tsp milk. Drizzle over top of oatmeal. Serve immediately.
Roasted Za’atar Chicken Thighs
Za’atar is a Middle Eastern spice mixture that includes sesame seeds, black pepper, salt, thyme, sumac, and other savory spices. It makes a delightful rub in these roasted za’atar chicken thighs—a simple but flavorful weeknight meal for two. Serve with mashed potatoes and a green vegetable for a balanced comfort food dinner.
This recipe for roasted za’atar chicken thighs is safe for those of you who need to follow a gluten-free diet. The Middle Eastern spice is actually a combination of different herbs and spices, giving its unique flavor to any dish.
Za’atar mixes can sometimes have gluten, so be sure that you are using a gluten-free za’atar spice by checking the label for wheat or making sure it is labeled gluten-free.
Pair these chicken thighs with a side of vegetables, salsa, and/or whole grains for a satisfying meal.
Ingredients
- 4 small boneless, skinless chicken thighs
- 1 tablespoon olive oil
- Juice from ½ large lemon
- 1 teaspoon za’atar
- ½ teaspoon sesame seeds
- ¼ teaspoon sea salt
Preparation
- Preheat oven to 425F.
- In a large mixing bowl, add chicken thighs.
- Pour in the olive oil, lemon juice, za’atar, sesame seeds, and sea salt over the chicken.
- Mix thoroughly so all of the chicken pieces are evenly coated with seasoning.
- Place chicken thighs on a foil-lined baking sheet and roast for 25 to 30 minutes, or until golden brown on top.
Chicken Caesar Salad With Homemade Creamy Dressing
Skip the restaurant version and whip up a satisfying Caesar salad at home. This chicken Caesar salad with homemade creamy dressing for two is surprisingly low in carbs and sodium, since its croutons are made with whole wheat bread and its dressing has no added salt. The best part: it takes just 20 minutes to prepare.
Many people order Caesar salads at restaurants in an attempt to eat healthily, but there are usually much healthier options when eating out. Saturated fat and sodium can quickly add up between the cheese, croutons, and creamy dressing in most Caesar salads.
If you love Caesar salads, don’t worry. You can still enjoy them at home and make them much healthier with a few simple changes. One of the easiest tweaks is to make your own healthy Caesar dressing.
This recipe is an easy dressing that uses protein-rich Greek yogurt for extra creaminess without added saturated fat. Greek yogurt is high in nutrients that improve bone health, and consuming it can lead to more significant bone formation.1 Look for brands that contain probiotics for a healthy boost to your gut bacteria as
Garlic, Dijon mustard, and a touch of Parmesan cheese add lots of flavor without all the sodium you will typically find in most bottled dressings—and there are no anchovies.
Another way to reduce the sodium in your Caesar salad without sacrificing taste is to make your own croutons with whole wheat bread. Use a high-quality Parmesan cheese that you grate yourself, so you get the most flavor out of just a little bit.
Ingredients
- 1 slice whole-wheat bread
- Olive oil spray
- 1/2 tsp. garlic powder
- 3 tbsp nonfat plain Greek yogurt
- 2 cloves garlic
- 1 tbsp Dijon mustard
- 1 tsp Worcestershire sauce
- 3 tbsp lemon juice
- 1/2 tsp fresh cracked black pepper
- 1/4 cup (4 tbsp) Parmesan cheese (freshly grated), divided
- 3 tbsp olive oil
- 4 cups Romaine lettuce (chopped)
- 1/4 cup onion (thinly sliced)
- 1 (8 oz.) grilled chicken breast (sliced)
Preparation
- To make croutons, preheat oven to 400 F and cut bread into cubes. Spray with olive oil and sprinkle with garlic powder. Spread into a single layer on a baking sheet lined with foil. Bake for 10 to 15 minutes, or until croutons are golden and crispy, stirring every few minutes.
- To make the dressing, add yogurt, garlic cloves, Dijon mustard, Worcestershire sauce, lemon juice, black pepper, and half the Parmesan cheese to a blender and blend until smooth. Pour into a jar and store covered in the refrigerator until ready to use.
- To make the salad, add Romaine to a large bowl. Add sliced onion and remaining Parmesan. Pour in dressing and toss to coat. Sprinkle with croutons and divide onto two plates. Top with grilled chicken and serve immediately.
Spinach Spaghetti Aglio e Olio
Spaghetti “aglio e olio” (garlic and oil in Italian) might be hard to pronounce, but it’s definitely not hard to cook! With just six ingredients and a total cook time of just 15 minutes, this traditional Italian dish proves that simple is sometimes best. Our version gets a boost of iron—not to mention pleasing green color—from a large handful of spinach. Use whole wheat spaghetti to add even more fiber and nutrients.
Jazz up this Italian-inspired pasta dish with spinach for a plethora of added vitamins and minerals. You’ll get heart-health benefits from minerals like magnesium, important for a healthy heartbeat, and vitamins like folate, which may help reduce cardiovascular disease risk.1 The dark leafy green also offers compounds shown to protect your cells from damage and inflammation, and it’s an easy way to add some veggies to your meal.2
This meal is one to make after a long day—it’s not as time consuming, it’s likely healthier and cheaper than take-out, and it offers a traditional comfort food aspect you’re likely craving in the evening.
Ingredients
- 4 ounces dry spaghetti
- 4 garlic cloves, sliced
- 1/2 cup parsley leaves, minced
- 1 tablespoon olive oil
- 1/2 cup spinach leaves, minced
- pinch red pepper flakes
Preparation
- Prepare and drain spaghetti according to package directions. Don’t forget to salt your water and work on preparing the other ingredients while the spaghetti is on the stove.
- Heat the olive oil in a medium skillet over medium heat. Add the garlic and red pepper flakes and sauté for about 2 minutes.
- Add the cooked and drained spaghetti to the skillet and mix until incorporated with the oil and garlic.
- Add the parsley and spinach, stir until well combined. Let cook for another 2 minutes before turning off the heat and plating.
Garbanzo Grain Bowl With Green Tahini Sauce
This two-serving recipe for garbanzo grain bowls with tahini sauce puts non-perishables to delicious, nutritious use. Raid your pantry for a can of chickpeas, a quarter-cup of quinoa, and a sprinkle of pumpkin seeds, then add fresh items like sweet potato, garlic, parsley, and cilantro. It’s a whole foods mashup that blends the best of fresh and shelf-stable ingredients.
Ingredients
For the tahini dressing:
- 1/4 cup tahini (at room temperature)
- 1/4 cup warm water
- Juice 1/2 to 1 lemon (1 to 2 tablespoons)
- 1 teaspoon honey, agave, or maple syrup
- 1 clove garlic, finely minced
- 1/4 cup finely minced parsley
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
For the chickpeas:
- 1 (16-ounce can chickpeas or 2 cups homemade chickpeas
- 1/2 tablespoon paprika (either sweet or hot)
- 1/2 tablespoon ground cumin
- 1 teaspoon ground coriander
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon olive oil, divided
- 1 clove garlic, minced
- 1 teaspoon finely minced fresh chili, optional
- 1/2 cup finely chopped fresh herbs (I like the combination of parsley, mint, and cilantro.)
For the bowls:
- 6 cups baby spinach
- 2 cups cooked brown rice
- 1 pint cherry or grape tomatoes, halved
- 1 English cucumber, diced
- 1/4 red onion, finely diced (about 2 tablespoons)
- Fresh mint leaves
Method
- Make the tahini dressing:In a small bowl, whisk tahini with 2 tablespoons of the warm water, 1 tablespoon of the lemon juice, honey, minced garlic, parsley, salt, and pepper.Give the dressing a taste. Add salt if needed. If it needs more acid or tastes slightly bitter, add more lemon juice one teaspoon at a time. If the dressing is too thick, add more water a tablespoon at a time.Dressing can be made several days ahead and kept refrigerated. You may need to allow it to warm slightly at room temperature (or very briefly in the microwave) to loosen it up before using.
- Warm the chickpeas:Drain chickpeas and rinse well in a colander. Rub the chickpeas gently with a clean, lint-free towel to dry, or let them air dry for about 10 minutes. When dry, toss the chickpeas in a mixing bowl with the paprika, cumin, coriander, salt, pepper. Add 1/2 tablespoon of the olive oil and mix until well-coated.Warm a large skillet over medium-high heat until hot enough that a drop of water sizzles on contact. Add the remaining 1/2 tablespoon of olive oil and tilt the pan to evenly coat.Immediately add the chickpeas. Stir constantly until they are warmed through, 3 to 5 minute). Turn off heat, then add garlic and chili (if using), and mix well.Toss with fresh herbs just before serving. (The chickpeas are best if served while still warm, but are also good if you make them ahead and serve cold.)
- Assemble the bowls:Divide the spinach evenly between four bowls. Top each bowl with 1/2 cup of the brown rice, 1/2 cup warm chickpeas, a quarter of the tomatoes, a quarter of the cucumber, and a quarter of the red onion. Drizzle with tahini dressing, and top with fresh mint leaves.
Anti-Inflammatory Honey-Mustard Herbed Salmon
An elegant dinner for two in just 13 minutes? Who could resist? This anti-inflammatory honey mustard herbed salmon is a snap to prepare. An herbed olive oil-based dressing combines forces with salmon for a main course bursting with heart-healthy omega-3 fatty acids. Bake for just 8 minutes and enjoy over a bed of grains or greens.
Salmon is a potent source of omega 3-fats, which help fight inflammation and also help keep all the cells in your body healthy. High intake of these fats may even be able to extend your life up to five years, according to research.1
The flavorful honey-mustard sauce is packed with antioxidants, increasing the anti-inflammatory power of your meal. The herbs also allow the use of a smaller amount of honey but with maximum flavor impact. Meaning, you get that honey mustard flavor without too much sugar.
Ingredient
- 1 tsp. honey
- 2 tsp. Dijon mustard
- 1 tsp. tarragon (fresh)
- 1/4 tsp. oregano (dried)
- 1/4 tsp. thyme (dried)
- 1/8 tsp. salt
- 1 tsp. olive oil
- 10 oz. salmon filets (skin-on; 2, 5 oz. filets)
Preparation
- Preheat your oven to 425 F.
- Line a baking sheet with parchment paper or aluminum foil.
- Whisk together all ingredients except salmon.
- Spread mustard mixture evenly over each piece of salmon.
- Bake, skin-side down, until salmon flakes apart, about 8 minutes.
Source: www.verywellfit.com