Keeping meals simple doesn’t mean sacrificing flavour, nutrition, or enjoyment, especially when life feels busy or budgets are tight.  

Sometimes, the best recipes are the ones that strip things back to basics, using just a handful of ingredients to create something genuinely delicious.

In this blog, we’re sharing five easy recipes that each require only five ingredients (yes, really!). Whether you’re short on time, trying to reduce your grocery bill, or just want to make cooking feel less overwhelming, these recipes are designed to make healthy, home-cooked meals more achievable.

Think minimal prep, less mess, and maximum flavour, because eating well doesn’t have to be complicated.

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5 recipes that need only 5 ingredients

Green Chicken Curry and Greens

Serves 4

Ingredients

• 1/3 cup green curry paste 
• 3 cups coconut milk
• 300g chicken thigh, sliced
• ½ head small cauliflower, cut into florets
• 3 small bok choy, chopped

Method

1. Add the curry paste and coconut milk in a pot over medium heat. Stir to combine then bring to a simmer.
2. Add the chicken thigh and poach for 6-7 minutes. 
3. Add the cauliflower to the pot and cook uncovered for about five minutes or until the cauliflower is just tender.
4. Stir in the bok choy and cook, stirring for a further 5 minutes or until bok choy has wilted.

Benefits

Chicken is among the highest of protein meats with up to 31% protein making it an excellent source of amino acids to assist with muscle tissue repair and bone health.  It also contains zinc – an essential mineral for cell survival and function which helps maintain gut barrier integrity.

Cauliflower enhances the smoothie with fibre and vitamins K and B6, aiding digestion and overall health.

Incorporating bok choy into your regular diet can help decrease inflammation, fight free radical damage and give your body some of the most powerful tools it needs to fight disease. 

Nutritional value Per Serve

• 450 Kcal 
• 33g Fat 
• 12g Carbs
• 3g Fibre
• 27g Protein 

These delicious Egg muffin cups are a protein-packed and nutrient-rich option to start your day.

Serves 12

INGREDIENTS
• Extra virgin olive oil spray
• 8 large eggs
• 120g fresh spinach
• ½ cup diced roasted capsicum
• ½ cup chopped spring onion

Salt and pepper to taste.

METHOD

1. Preheat the oven to 180°C and grease a nonstick muffin tin with olive oil.
2. In a bowl, place the eggs, salt, and several grinds of pepper, whisk until smooth.
3. Place the spinach in a steamer basket and set over a pot filled with 1 inch of water. Bring the water to a simmer, cover, and steam for 1 minute, or until the spinach is wilted.
4. Transfer to a strainer and squeeze out the excess water. Roughly chop.
5. Place the spinach in a medium bowl and add the capsicum and spring onion. Toss to combine and measure ¼ cup of the mixed vegetables. Set aside.
6. Evenly divide the remaining veggies among the muffin cups. Pour ¼ cup of the egg mixture over the vegetables in each well.
7. Divide any remaining egg mixture evenly among the wells. Evenly sprinkle the reserved ¼ cup vegetables on top.
8. Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan

Benefits
The eggs provide high-quality protein and essential B Vitamins like B12 and riboflavin, as well as choline, supporting energy metabolism and brain function. Spinach adds a boost of Vitamins A, C, and K, along with iron and folate, important for immune health and red blood cell production

CALORIES + MACRO NUTRIENTS per serve
FIBRE 1.3g
CAL 108
PROTEIN 10.5g
FAT 6.6g
CARBS 1.3g

Pea fritters

Serve: 4-6 fritters (enough for 1 person) 

Ingredients: 

• 1 egg
• 50g mozzarella cheese 
• 100g frozen peas
• Salt and pepper to taste 

Method: 

1️. Cook frozen peas in boiling water until soft. Drain and rinse. 

2. Mash the peas with a fork.

3. Add in egg and cheese. Stir to combine.

4. Heat a large pan over medium heat, pour in the batter, and cook until golden brown on both sides. 

Macros (per serve)

Calories: 55 cal (total 220)

Protein: 4.5 g (total 18g)

Carbohydrates: 2.3 g (total 9g)

Fat: 3g (total 12g)

Fibre: 1g (total 3g)

3 ingredient breakfast frittata 

serves 2-3

Ingredients:

• 3 eggs
• 2-3 tbs cottage cheese (you could swap for ricotta or even greek yoghurt)
• handful of vegetables of choice

Method:

Add the eggs and cheese straight into the pan, toss through the vegies of choice and give it a quick mix then season well and sprinkle with cheese (and herbs if preferred!).

Cook for 15-20 mins at 180.

Benefits:

Eggs provide high-quality protein and essential nutrients like choline, supporting brain and muscle health. 

Cottage cheese is high in protein and calcium, supporting muscle and bone health. 

BONUS recipe

Chicken Fajitas Recipe

Serves 4

High protein chicken and chorizo gnocchi bake

This gnocchi bake is super easy and only needs a few extra ingredients.

Serve: 4

Ingredients

• 300g gnocchi
• 250g chicken breast
• 20g chorizo (optional)
• 120g feta cheese
• 40g parmesan
• 180g chickpeas (optional)
• 250g cherry tomato
• ½ tsp paprika
• 2 tsp olive oil (to grease dish)
• 1 lemon (optional flavour)

Salt and pepper to taste

Method: 

1. Preheat the oven to 200C. 

2. Lightly grease the dish with olive oil and place feta cheese in the centre of the baking dish, add all the other ingredients except the cheese and chorizo. Mix well. 

3. Top with Parmesan cheese and chorizo pieces.

4. Cover and bake for 30 mins then uncover and bake for 15-20 mins. Enjoy! 

Macros per serve

• Cals 540
• Protein 30g
• Fat 23g
• Carbs 42g
• Fibre 7g

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