12 Easy One Person Meals Quick

Recent surveys show that 45% of Americans regularly eat meals alone, yet many struggle to cook satisfying single-portion dishes. You don't need to settle for bland microwave dinners or takeout when cooking for one. These 12 quick and efficient recipes transform basic pantry staples into fresh, personalized meals in under 20 minutes. From a creamy mug mac and cheese to a protein-packed teriyaki bowl, you'll discover how simple ingredients can create restaurant-worthy solo dining experiences.

5-Minute Microwave Mac and Cheese in a Mug

Craving a quick mac and cheese fix but don't want to deal with a big pot or lengthy cooking time? This single-serving microwave mac and cheese in a mug delivers the perfect portion of creamy, cheesy pasta in just minutes. It's an ideal solution for lunch breaks, late-night cravings, or anytime you want comfort food without the fuss.

This recipe uses simple pantry staples and transforms them into a satisfying meal with minimal effort. The result is surprisingly similar to stovetop mac and cheese, with tender pasta and a smooth, creamy sauce that clings to every noodle. Best of all, cleanup is as simple as washing a single mug.

Combine the macaroni and water in a microwave-safe mug. Microwave on high for 2-3 minutes, stirring halfway through, until the pasta is tender. There may be a small amount of water remaining, which is fine. Add the milk, cheese, salt, and pepper to the mug. Microwave for an additional 30 seconds, then stir until the cheese is completely melted and the sauce is smooth. Let stand for one minute to thicken.

Watch the mug carefully while microwaving as the contents can bubble up and overflow. Different microwaves vary in power, so you may need to adjust cooking times. Start with shorter intervals and add more time if needed. If the sauce seems too thick, stir in a splash of milk. If it's too thin, add a bit more cheese or let it stand longer to thicken naturally.

For best results, use a large microwave-safe mug (at least 16 ounces) to prevent overflow, and grate your own cheese rather than using pre-shredded varieties, as freshly grated cheese melts more smoothly. The mug will be hot when removing from the microwave, so handle with care and let it cool slightly before eating.

• 1/3 cup elbow macaroni
• 1/2 cup water
• 1/4 cup milk
• 1/2 cup shredded cheddar cheese
• 1/8 teaspoon salt
• Pinch of black pepper
• Optional: dash of garlic powder

Single-Serving Breakfast Burrito

A breakfast burrito is the perfect way to start your day when cooking for one. This handheld meal combines protein, carbohydrates, and vegetables in a convenient package that can be customized to your taste preferences and what you have available in your kitchen.

This single-serving recipe creates a satisfying breakfast burrito that's ready in under 15 minutes. The combination of eggs, cheese, and vegetables wrapped in a warm tortilla provides a balanced meal that will keep you energized throughout the morning, and you won't have to deal with leftovers.

• 1 large flour tortilla
• 2 large eggs
• 2 tablespoons milk
• 1/4 cup shredded cheddar cheese
• 2 tablespoons diced onion
• 2 tablespoons diced bell pepper
• 1/4 cup black beans, rinsed and drained
• 1 tablespoon butter or oil
• Salt and pepper to taste
• Hot sauce (optional)

Warm the tortilla in a dry skillet over medium heat for about 30 seconds per side, then wrap in foil to keep warm. In the same skillet, heat butter or oil over medium heat and sauté the onions and peppers until softened, about 2-3 minutes. While the vegetables cook, whisk together the eggs and milk in a bowl with salt and pepper.

Pour the egg mixture into the skillet with the vegetables and cook, gently stirring until the eggs are set but still slightly wet. Add the black beans and cheese, then stir until the cheese begins to melt. Transfer the mixture to the center of the warm tortilla and roll it up, tucking in the sides as you go.

To prevent a soggy burrito, ensure any wet ingredients are well-drained before adding them to your eggs. The burrito can be wrapped in foil and transported for an on-the-go breakfast, and it will stay warm for about 15-20 minutes. For meal prep, you can pre-chop vegetables and store them in an airtight container in the refrigerator for up to three days.

One-Pan Teriyaki Chicken Rice Bowl

One-Pan Teriyaki Chicken Rice Bowl represents the perfect balance of convenience and flavor for solo diners. This Japanese-inspired dish combines tender chicken pieces, fluffy rice, and a rich homemade teriyaki sauce, all cooked in a single pan to minimize cleanup while maximizing taste.

The beauty of this recipe lies in its adaptability and simplicity. While traditional teriyaki dishes might require multiple cooking vessels and complicated techniques, this streamlined version delivers authentic flavors without sacrificing quality or taste. The chicken and rice cook together, allowing the meat's natural juices to enhance the grain's flavor.

Begin by mixing soy sauce, mirin, brown sugar, ginger, and garlic in a small bowl to create the teriyaki sauce. Heat oil in a large pan over medium-high heat, then add the diced chicken and cook until golden brown on all sides. Add the rice to the same pan and stir to coat with the remaining oil and chicken juices.

Pour the teriyaki sauce mixture and water into the pan. Bring to a boil, then reduce heat to low and cover. Let simmer for 15 minutes, then add frozen vegetables on top without stirring. Cover and cook for an additional 5 minutes, or until rice is tender and liquid is absorbed. Once done, fluff the rice and vegetables, garnish with green onions and sesame seeds.

For best results, avoid lifting the lid during cooking as this releases essential steam needed for properly cooking the rice. The sauce can be adjusted to taste by adding more soy sauce or brown sugar. If the rice seems too dry at the end, add a small amount of hot water and let it stand covered for 5 minutes before serving.

Ingredients:

• 1 chicken breast, diced
• 1 cup jasmine rice
• 2 cups water
• 3 tablespoons soy sauce
• 2 tablespoons mirin
• 1 tablespoon brown sugar
• 1 teaspoon minced ginger
• 2 cloves minced garlic
• 1 tablespoon vegetable oil
• 1 cup frozen mixed vegetables
• 2 green onions, sliced
• Sesame seeds for garnish

Personal Pizza on Pita Bread

Pita bread pizza is a quick and convenient alternative to traditional pizza that's perfect for solo dining. This simplified version delivers the satisfying flavors of pizza without the hassle of making dough from scratch or dealing with large portions that could go to waste.

The beauty of using pita bread as your pizza base lies in its structure – the slightly raised edges naturally create a perfect crust while the flat center holds your toppings beautifully. This recipe takes less than 15 minutes to prepare and cook, making it an ideal option for busy weeknights or when you're craving pizza but don't want to order delivery.

Ingredients:

• 1 whole wheat pita bread
• 3 tablespoons pizza sauce
• 1/2 cup shredded mozzarella cheese
• 2 tablespoons grated Parmesan cheese
• 1/4 cup chosen toppings (pepperoni, mushrooms, bell peppers, etc.)
• 1/2 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• Olive oil for brushing

Preheat your oven to 400°F (200°C). Brush the pita bread lightly with olive oil and place it on a baking sheet. Spread the pizza sauce evenly across the surface, leaving a small border around the edge. Sprinkle with garlic powder and Italian seasoning, then add your cheese and chosen toppings.

Place the pita pizza in the preheated oven and bake for 8-10 minutes, or until the cheese is melted and bubbly, and the edges of the pita are crispy. If you want a more golden-brown top, switch to the broiler for the final minute, watching carefully to prevent burning.

For best results, slightly toast the pita bread in the oven for 2-3 minutes before adding toppings to ensure a crispier crust. Avoid overloading the pita with too many toppings as this can make it soggy and difficult to eat. The pita pizza can be customized with any combination of toppings, making it a versatile meal that never gets boring.

Mason Jar Instant Noodle Soup

Mason jar instant noodle soup brings the convenience of instant ramen to a whole new level of freshness and customization. By layering fresh ingredients in a mason jar, you can prepare multiple servings ahead of time and simply add hot water when you're ready to eat.

This make-ahead meal solution is perfect for busy professionals, students, or anyone looking for a quick and nutritious lunch option. The beauty of mason jar soups lies in their versatility – you can mix and match ingredients based on your preferences or what you have available in your kitchen.

Ingredients:

• 1 quart-sized mason jar
• 2 teaspoons bouillon paste or 1 bouillon cube
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 2 ounces rice noodles or ramen noodles
• 1/2 cup sliced mushrooms
• 1/2 cup shredded carrots
• 1/2 cup chopped spinach
• 1/4 cup sliced green onions
• 1 tablespoon dried seaweed (optional)
• 1/2 cup cooked protein of choice (chicken, tofu, or shrimp)

Layer the ingredients in the mason jar, starting with the paste or cube, soy sauce, and sesame oil at the bottom. Add your noodles, followed by harder vegetables like carrots and mushrooms. Continue layering with protein and softer vegetables like spinach. Leave about an inch of space at the top of the jar. When ready to eat, pour boiling water to the top of the jar, seal tightly, and let stand for 3-5 minutes until the noodles are tender. Shake gently to distribute the seasonings before enjoying.

For best results, store the prepared jars in the refrigerator for up to 3 days. Avoid adding the hot water until you're ready to eat, as this will ensure the vegetables maintain their crunch and the noodles don't become mushy. If using raw protein, ensure it's fully cooked before adding to the jar.

15-Minute Mediterranean Tuna Wrap

A Mediterranean tuna wrap is a perfect solution for busy individuals seeking a quick, nutritious meal that requires minimal preparation and cooking skills. This recipe transforms basic pantry staples into a flavorful lunch or dinner option that captures the essence of Mediterranean cuisine.

The combination of protein-rich tuna, fresh vegetables, and zesty Mediterranean flavors creates a balanced meal that can be assembled in minutes. This wrap isn't only convenient but also provides a good mix of lean protein, healthy fats, and complex carbohydrates.

Ingredients:

• 1 large flour tortilla
• 1 can (5 oz) chunk light tuna in water, drained
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• ¼ cup diced cucumber
• ¼ cup diced tomatoes
• 2 tablespoons diced red onion
• 2 tablespoons crumbled feta cheese
• 4-5 kalamata olives, pitted and chopped
• 1 handful fresh spinach leaves
• 1 teaspoon dried oregano
• Salt and pepper to taste

In a medium bowl, combine the drained tuna with olive oil and lemon juice, breaking up any large chunks with a fork. Add cucumber, tomatoes, red onion, feta cheese, and olives, mixing gently to combine. Season the mixture with dried oregano, salt, and pepper to taste.

Lay the tortilla flat and place a handful of fresh spinach leaves in the center. Spoon the tuna mixture over the spinach, keeping it slightly away from the edges. Fold the bottom of the tortilla up slightly, then fold in the sides and roll tightly from bottom to top, ensuring all ingredients stay secure inside.

For best results, wrap the tortilla in foil or parchment paper before cutting it diagonally. This helps hold the wrap together and makes it easier to eat. The ingredients can be prepared in advance and stored separately in the refrigerator for up to 2 days, allowing for quick assembly when needed.

Veggie-Loaded Egg Scramble

A veggie-loaded egg scramble is the perfect solution for a nutritious solo meal that comes together in minutes. This versatile dish allows you to use whatever vegetables you have on hand, making it an excellent way to reduce food waste while creating a protein-rich breakfast or dinner.

The key to a great veggie scramble lies in the proper cooking sequence – starting with the firmer vegetables that take longer to cook, then adding the more delicate ones before incorporating the eggs. This method ensures each component is cooked to perfection, resulting in a harmonious blend of flavors and textures.

Ingredients:

• 2 large eggs
• 1/4 cup bell peppers, diced
• 1/4 cup mushrooms, sliced
• 1/4 cup spinach leaves
• 2 tablespoons onion, diced
• 1 tablespoon butter or olive oil
• Salt and pepper to taste
• 1/4 cup shredded cheese (optional)

Heat butter or oil in a non-stick skillet over medium heat. Add onions and bell peppers, cooking for 2-3 minutes until they begin to soften. Add mushrooms and continue cooking for another 2 minutes. Whisk eggs in a separate bowl with salt and pepper, then add them to the pan along with the spinach. Using a spatula, gently fold the eggs over the vegetables as they cook, creating soft, fluffy curds. Cook until the eggs are just set but still slightly glossy, about 2-3 minutes. If using cheese, sprinkle it on top and let it melt for 30 seconds before serving.

For best results, dice all vegetables to roughly the same size for even cooking, and avoid overcooking the eggs – they'll continue to cook slightly even after being removed from heat. The scramble can be customized with different seasonings like herbs, hot sauce, or even a dollop of pesto for added flavor.

Solo Stir-Fry With Choice of Protein

Solo stir-fry is a quick and versatile meal that can be customized to your taste preferences and available ingredients. This recipe adapts easily to different proteins like chicken, tofu, shrimp, or beef, making it perfect for using whatever you have on hand in your refrigerator.

The key to a successful stir-fry lies in preparation and timing. Having all ingredients prepped before starting ensures the vegetables maintain their crispness and the protein cooks evenly. This recipe serves one person generously and takes about 20 minutes from start to finish.

Ingredients:

• 4-6 oz protein of choice (chicken, tofu, shrimp, or beef)
• 2 cups mixed vegetables (carrots, broccoli, snap peas, bell peppers)
• 2 cloves garlic, minced
• 1 inch ginger, minced
• 2 tablespoons vegetable oil
• 2 tablespoons soy sauce
• 1 tablespoon cornstarch
• 1 teaspoon sesame oil
• ¼ cup water
• Salt and pepper to taste
• 1 cup cooked rice for serving

Cut your chosen protein into bite-sized pieces and coat with cornstarch, salt, and pepper. Slice all vegetables into similar-sized pieces for even cooking. Heat oil in a wok or large skillet over medium-high heat. Add protein and cook until nearly done, then remove and set aside. In the same pan, add vegetables, starting with the firmest ones first. Add garlic and ginger, stir-frying for about 2 minutes. Return protein to the pan, add soy sauce and water, and cook until sauce thickens. Finish with a drizzle of sesame oil.

For the best results, resist the urge to stir constantly – allow ingredients to sear briefly against the hot pan. If using a standard skillet instead of a wok, cook in smaller batches to prevent overcrowding, which can lead to steaming rather than stir-frying. Keep your heat high and your movements quick to achieve that characteristic stir-fry sear.

Cozy Mug Lasagna

Mug lasagna is a perfect solution for those craving the classic Italian comfort food without having to make an entire casserole. This single-serving adaptation maintains all the essential flavors of traditional lasagna while being ready in just minutes using your microwave.

The key to a successful mug lasagna lies in layering the ingredients properly and using the right size microwave-safe mug to prevent overflow. A 12-16 ounce mug works best, allowing enough space for the ingredients to bubble without making a mess.

• 4 lasagna noodles, broken into 1-inch pieces
• 1/2 cup marinara sauce
• 1/4 cup ricotta cheese
• 1/4 cup shredded mozzarella cheese
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon Italian seasoning
• 1/8 teaspoon garlic powder
• Salt and pepper to taste
• 2 tablespoons water

Start by cooking the broken lasagna noodles in the mug with water until they're al dente, about 3-4 minutes in the microwave, stirring halfway through. Drain any excess water. Layer the ingredients in the mug, starting with a small amount of marinara sauce, followed by noodles, ricotta, mozzarella, and a sprinkle of Parmesan and seasonings. Repeat the layers until all ingredients are used, finishing with a layer of cheese on top.

Microwave the assembled lasagna for 1-2 minutes, or until the cheese is melted and bubbly. Let it stand for one minute before eating, as the contents will be very hot.

When preparing this dish, avoid overfilling the mug as the ingredients will expand during cooking. If the noodles seem too firm after the initial cooking, add a splash more water and microwave in 30-second intervals until they reach desired tenderness. Store unused ingredients properly, as they can be used to make another mug lasagna the next day.

Quick Quesadilla for One

The beauty of a quesadilla lies in its versatility – you can keep it basic with just cheese, or add various ingredients to create a more substantial meal. This recipe provides a foundation for a classic quesadilla that you can easily customize to your taste preferences.

Ingredients:

• 2 flour tortillas (8-inch)
• 1 cup shredded cheese (cheddar, Monterey Jack, or Mexican blend)
• 1 tablespoon butter
• Optional protein (cooked chicken, beef, or beans)
• Optional vegetables (diced tomatoes, onions, or peppers)
• Salt to taste

Heat a large skillet over medium heat and add butter to melt. Place one tortilla in the pan, add the shredded cheese and any optional ingredients, spreading them evenly while leaving a small border around the edges. Top with the second tortilla and cook for 2-3 minutes until the bottom is golden brown. Using a spatula, carefully flip the quesadilla and cook for an additional 2 minutes until the cheese is fully melted and both sides are crispy.

For best results, let the quesadilla rest for 1-2 minutes before cutting it into triangles. This allows the cheese to set slightly, making it easier to handle and preventing the filling from spilling out. Serve with optional toppings like sour cream, guacamole, or salsa.

The key to a perfect quesadilla is controlling the heat – too high and the tortilla will burn before the cheese melts, too low and the tortilla won't achieve that desired crispiness. If adding vegetables, consider pre-cooking them slightly to remove excess moisture that could make your quesadilla soggy. Also, resist the urge to overfill; a moderate amount of ingredients ensures even cooking and easier handling.

Single-Portion Pasta Primavera

Single-Portion Pasta Primavera is a vibrant and fresh pasta dish that combines al dente noodles with seasonal vegetables in a light, flavorful sauce. This classic Italian-American creation perfectly balances nutrients and satisfaction while being incredibly adaptable to whatever vegetables you have on hand.

This scaled-down version maintains all the original's bright flavors and textures while eliminating waste and leftovers. The dish comes together in about 20 minutes, making it ideal for busy weeknight dinners when you want something nutritious and satisfying without excessive cleanup.

• 3 oz fettuccine or penne pasta
• 1 cup mixed fresh vegetables (broccoli, carrots, bell peppers)
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 2 tablespoons butter
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream
• Salt and pepper to taste
• Pinch of red pepper flakes (optional)
• 2 fresh basil leaves, torn

Cook pasta in salted water according to package directions until al dente. While pasta cooks, cut vegetables into bite-sized pieces. Heat olive oil in a medium skillet over medium heat, add garlic and vegetables, and sauté for 3-4 minutes until crisp-tender. Add butter and cream to the pan, stirring until butter melts. Drain pasta, reserving 2 tablespoons of pasta water.

Combine pasta with the vegetable mixture, adding reserved pasta water if needed to create a silky sauce. Stir in Parmesan cheese, salt, and pepper. Top with torn basil leaves and additional Parmesan if desired.

For best results, prep all vegetables before starting to cook, and don't overcook them – they should maintain some crunch. The sauce can be adjusted thicker or thinner by varying the amount of pasta water added. Store any unused heavy cream in an ice cube tray, frozen in tablespoon portions for future single-serving recipes.

3-Ingredient Microwave Chili Bowl

Microwave chili is the perfect solution for those seeking a quick, hearty meal without the fuss of traditional stovetop cooking. This single-serving recipe delivers all the rich flavors of classic chili while requiring minimal preparation and cleanup.

This recipe uses pantry staples and can be customized based on your preferred level of spiciness and available ingredients. The microwave method ensures even heating and helps blend the flavors together quickly, making it an ideal option for lunch breaks or busy evenings.

• 1 can (15 oz) kidney beans, drained and rinsed
• 1/2 cup ground beef, precooked
• 1/2 cup diced tomatoes
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 1 tablespoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Optional toppings: shredded cheese, sour cream, diced onions

Combine all ingredients except the optional toppings in a microwave-safe bowl, stirring well to ensure the spices are evenly distributed. Cover the bowl with a microwave-safe lid or plastic wrap, leaving one corner slightly open for venting. Microwave on high for 2 minutes, stir thoroughly, then continue heating in 30-second intervals until the desired temperature is reached, usually about 3-4 minutes total.

If using uncooked ground beef, brown it first in a separate microwave-safe container for 2-3 minutes, draining any excess fat before combining with other ingredients. Once the chili is heated through, let it stand for 1 minute before adding your chosen toppings.

For best results, use a deep bowl to prevent spillage during heating, and be careful when removing the cover as steam will be hot. The chili can be stored in an airtight container in the refrigerator for up to 3 days, though the texture may thicken slightly upon cooling. When reheating, add a splash of water or broth to achieve desired consistency.