Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.

Active time: 15 minutes | Total time: 35 minutes

Sweet Potato Black Bean Enchiladas

Ingredients

• 2 medium (260g) sweet potatoes
• 1 15-oz. can of enchilada sauce, divided
• 1 15-oz. can no salt added black beans, rinsed and drained
• 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
• 1/4 cup salsa
• 1/2 tsp ground cumin
• 8 corn tortillas
• 1/2 cup shredded cheddar cheese

Directions

Preheat the oven to 400°F (200°C). 

Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.

Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.

Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.

Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about 1/2 cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.

Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.

Serves:  4 |  Serving Size: 2 enchiladas

Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g

Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%

Originally published November 13, 2017; Updated June 2026

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Do a quick prep in the morning and come home to a ready-to-eat chicken tortilla soup. At only 348 calories with 39 grams of protein and 11 grams of fiber, this soup makes a healthy leftover lunch. 

RD Tip: If you decide to pack this soup for lunch, keep the avocado and chips separate until right before you sit down to eat. Also, adding a splash of hot sauce will dial up the flavor if you enjoy a little heat.

Active Time: 5 minutes | Total Time: 8 hours + 5 minutes

Slow Cooker Chicken Tortilla Soup

Ingredients

• 1 lb boneless, skinless chicken breast
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4 cups (260g) low-sodium chicken broth
• 1 15-oz (425g) can low-sodium black beans, rinsed and drained
• 1 15-oz (425g) jar low-sodium salsa
• 1/2 avocado, diced, for garnish
• 12 tortilla chips, crumbled, for garnish

Directions

Season the chicken with salt and black pepper. 

Place the chicken, broth, black beans and salsa in a slow cooker. Cook on low for 8 hours or high for 4 hours. Remove chicken and shred, then return to soup. 

Spoon soup into bowls, top with avocado and tortilla chips and serve immediately.

Serves: 4 | Serving Size: 1/4 recipe, about 2 cups

Nutrition (per serving): Calories: 348; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 670mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 4g; Protein: 39g

Nutrition Bonus: Calcium: 9%; Iron: 22%; Potassium: 1,269 mg; Vitamin A: 18%; Vitamin C: 40%

Originally published November 2017, Updated May 2026

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This recipe requires just one pan and six ingredients, yet provides a serving of vegetables and more than 34 grams of protein. If you’re watching your carbs, replace the brown rice with cauliflower rice or extra vegetables.

Active time: 10 minutes | Total time: 35 minutes

Sheet Pan Chicken Teriyaki with Vegetables

Ingredients

• Cooking spray 
• 1 lb boneless, skinless chicken breast, cut in half lengthwise
• 3 cups broccoli florets
• 1 cup carrots
• 1 red bell pepper, sliced
• 1/4 cup teriyaki sauce
• 4 cups cooked brown rice, for serving

Directions

Preheat the oven to 400°F. Line a large rimmed baking sheet with foil and coat with cooking spray.

Spread the carrots on the prepared baking sheet and roast for 5 minutes. Add the chicken, broccoli, and bell pepper to the pan, drizzle with the teriyaki sauce, and toss to coat evenly. Spread everything in a single layer and roast for 15–20 minutes, or until the chicken is cooked through to an internal temperature of 165°F and the vegetables are tender.

Divide the rice among four bowls, top with the chicken and vegetables, and serve immediately.

Serves: 4 | Serving Size: about 4 oz chicken, 1 cup vegetables, 1 cup rice

Nutrition (per serving): Calories: 438; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 679mg; Carbohydrate: 63g; Dietary Fiber: 7g; Sugar: 11g; Protein: 34g

Nutrition Bonus: Calcium: 8%; Iron: 12%; Potassium: 949mg; Vitamin A: 78%; Vitamin C: 166%

Originally published: June 20, 2019; Updated May 2026

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Everywhere you look, plums, apricots, peaches, and tomatoes are in season. While they’re often enjoyed on their own, these peak-season fruits also pair beautifully together. The idea that “what grows together goes together” shines here—these stone fruits (yes, tomatoes are fruits, too!) overlap at their peak, making them ideal for both sweet and savory dishes like this vibrant stone fruit salad. This recipe is a simple, flavorful way to capture the season, perfect for a fresh lunch or a standout side at your next backyard barbecue or picnic.

Active time: 15 minutes | Total time: 25 minutes

Grilled Stone Fruit Salad

Ingredients

• 2 lbs tomatoes (a mix of small heirlooms and cherry tomatoes), halved
• 1 lb ripe stone fruits (a mix of plums, apricots, pluots, peaches and/or nectarines), sliced
• 1/4 cup olive oil, divided
• 2 tbsp maple syrup
• 1/8 tsp salt
• 1 tbsp lemon zest
• 1/3 cup toasted almonds, roughly chopped
• 2 tbsp capers, rinsed and drained
• 1/3 cup fresh chives, thinly sliced
• 8 oz. ciliegine mozzarella, torn in half
• 1/4 cup basil leaves, torn

Directions:

Preheat a grill or grill pan to medium heat. Halve or slice all of the tomatoes and stone fruits, aiming for a colorful mix and cutting everything to roughly the same size, using cherry tomatoes as a guide. Set half of the tomatoes and stone fruits aside.

In a large bowl, gently toss the remaining tomatoes and stone fruits with 2 tbsp olive oil, maple syrup, and salt. Place the fruit cut-side down on the grill, using a grill basket or skewers for smaller pieces. Grill for 6–10 minutes, turning occasionally, until softened, lightly charred, and beginning to caramelize. Transfer to a plate and let cool slightly.

When ready to serve, combine the grilled and raw fruits in a large bowl. Drizzle with remaining 2 tbsp olive oil and lemon zest and gently toss with most of the almonds, chives, and basil, along with all of the capers and mozzarella. Top with the remaining almonds, chives, basil, and serve.

Serves: 8 | Serving Size: 1 1/2 cup

Nutrition (per serving): Calories: 286; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 24g; Dietary Fiber: 8g; Sugar: 15g; Protein: 14g

Nutrition Bonus: Calcium: 33%; Iron: 22%; Potassium: 991mg; Vitamin A: 174%; Vitamin C: 225%

Originally published: September 22, 2017; Updated: March 2026

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This is a great slow cooker chicken tikka masala that comes together pretty easily. It’s super flavorful with healthy spices like ginger, turmeric and cumin. Feel free to substitute chicken breast instead of thighs.

Active time: 10 minutes | Total time: 6 hours + 10 minutes

Slow Cooker Chicken Tikka Masala

Ingredients

• 1 lb skinless chicken thighs
• 1 13.5-oz. can lite coconut milk
• 1 15-oz. can no salt added diced tomatoes
• 1 tbsp fresh ginger, grated
• 2 tbsp garam masala
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 2/3 tsp salt
• 3 garlic cloves, minced
• 1 yellow onion, diced
• Steamed brown rice, for serving (optional)

Directions

Place chicken, coconut milk, diced tomatoes, ginger, garam masala, turmeric, cumin, salt, garlic, and onions in a slow cooker; stir to combine. Cover and cook on high for 2-3 hours or on low for 4-6 hours, or until the chicken registers 165°F (74°C). Serve over brown rice, if desired.

Serves: 4 | Serving Size: 1/4 recipe, about 1 1/2 cups

Nutrition (per serving): Calories: 254; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 538mg; Carbohydrate: 11g; Dietary Fiber: 2g; Sugar: 6g; Protein: 24g

Nutrition Bonus: Potassium: 581mg; Iron: 20%; Vitamin C: 5%; Calcium: 6%

Originally published November 13, 2017; Updated date: May 2026

The post Slow Cooker Chicken Tikka Masala appeared first on MyFitnessPal Blog.

This vegetarian chili calls for hearty butternut squash and black beans, which means it’s high in fiber. One serving provides more than half of your fiber quota for the day and has 18 grams of plant-based protein (1).

Active time: 10 minutes | Total time: 45 minutes

Butternut Squash Black Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 red onion, diced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 15-oz. can no salt added diced tomatoes
• 1 15-oz. can crushed tomatoes
• 2 15-oz. cans reduced sodium black beans, rinsed and drained
• 2 cups (280g) butternut squash, peeled and diced
• 1/2 tsp salt

Directions

Heat the oil in a large stockpot over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes.

Add the chili powder, cumin, and smoked paprika and cook, stirring constantly, for 30–60 seconds until fragrant.

Stir in the diced tomatoes, crushed tomatoes, black beans, and butternut squash. Season with salt.

Bring the chili to a gentle simmer. Reduce heat to medium-low and cook uncovered, stirring occasionally, until the butternut squash is tender, about 25–35 minutes. Add 1/2 cup water, if needed, to loosen the chili. 

Serve immediately.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 338; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 765mg; Carbohydrate: 59g; Dietary Fiber: 15g; Sugar: 11g; Protein: 18g

Nutrition Bonus: Calcium: 12%; Iron: 29%; Potassium: 1814mg; Vitamin A: 43%; Vitamin C: 14%

Originally published November 2017; updated May 2026

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Eudaemonius posted a photo:

With just six simple ingredients, these sheet pan chicken fajitas come together quickly, making it an easy, no-fuss option for busy weeknights.  

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken Fajitas

Ingredients

• 1 lb (454g) boneless, skinless chicken breast, sliced into thin strips
• 2 bell peppers, sliced into thin strips
• 1 large onion, sliced into thin strips
• 1 tbsp fajita seasoning
• 1 tbsp olive oil
• 4 whole-wheat tortillas
  

Directions

Preheat the oven to 400°F (232°C). In a large bowl, toss the chicken, bell peppers, and onion with the fajita seasoning and olive oil until evenly coated. Spread the mixture in a single layer on a rimmed baking sheet.

Bake for about 15 minutes, or until the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender.

Switch the oven to broil and cook for 2–3 minutes, until the chicken and vegetables are lightly charred at the edges.

Meanwhile, warm the tortillas in a dry skillet over medium heat for about 30 seconds per side. Serve immediately, topped with the fajita mixture.

Serves: 4 | Serving Size: 1/4 recipe

Nutrition (per serving): Calories: 334; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 406mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 6g; Protein: 30g
Nutrition Bonus: Calcium: 11%; Iron: 11%; Potassium: 569mg; Vitamin A: 18%; Vitamin C: 148%

Originally published November 2017; Updated date May 2026

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