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As someone who's always on the go, I know how hard it can be to find the time to cook a satisfying meal. That's why I'm excited to share this collection of incredible recipes from Rily, all ready in 20 minutes or less without sacrificing flavour or nutrition.
Whether you're juggling a busy schedule or just need something quick, these meals are perfect for when you're short on time but still want to eat well. High-quality eating doesn't have to take hours—these recipes show you can have it all in just minutes!
Recipe by Megan Horsley
This wrap combines fibre-rich spelt wraps with hearty portobello mushrooms and folate-packed asparagus, making it an excellent option for heart health and pregnancy wellness. With kale, sundried tomatoes, and micro-greens, you're getting a variety of vitamins and minerals without sacrificing flavour. The creamy garlic mayo adds a savoury touch, and the whole meal comes together in just 20 minutes, making it a quick yet nutrient-dense lunch or dinner when you're short on time.
Recipe by Jaclyn Irwin
Perfect for a light and refreshing meal, this Arugula Salad with Shrimp is ready in just 15 minutes. Packed with protein from the shrimp and a zesty lime dressing, it's a nutrient-dense dish that bursts with flavour. The fresh arugula, strawberries, and radishes add a nice crunch and are full of vitamins. It's a perfect option when you're short on time but still want something fresh, healthy, and satisfying.
Recipe by Jaclyn Irwin
This easy-to-make tuna wrap is loaded with omega-3s, protein, and Mediterranean-inspired flavours. Greek yogurt, Kalamata olives, and fresh cucumber provide a refreshing twist on a classic tuna salad, while the Boston lettuce adds crunch. With no cooking time and only 10 minutes of prep, this wrap is perfect for a quick, healthy lunch that doesn't compromise on taste.
Recipe by Jaclyn Irwin
These gluten-free tuna poke stacks bring sushi-grade tuna, creamy avocado, and pre-cooked brown rice together in a light, refreshing dish. With sesame oil, tamari, and sriracha, it's packed with flavour while staying low-carb and high in healthy fats. This meal is perfect for when you're short on time but still want something fancy — ready in just 10 minutes!
Recipe by Jaclyn Irwin
For those days when you crave something spicy and satisfying, these chili garlic noodles are the perfect solution. Loaded with immune-boosting garlic, ginger, and chili flakes, they take only 15 minutes to prepare. This quick dish is flavourful, hearty, and versatile — toss in some greens or tofu for extra nutrition.
Recipe by Jaclyn Irwin
This miso-glazed eggplant is a rich and flavourful side dish, perfect for when you want something quick and savoury. The Japanese eggplant is tender and paired with a sweet and tangy miso glaze. It's ready in just 10 minutes and can easily be turned into a full meal with rice or tofu for a satisfying, nutritious dinner.
Recipe by Jaclyn Irwin
This shrimp linguine is the ultimate weeknight meal, ready in just 20 minutes. Made with simple ingredients like garlic, lemon, and capers, it's bursting with fresh flavours. The combination of shrimp and anchovies provides a healthy dose of omega-3s, while the spelt pasta keeps it light but satisfying. Perfect when you need a quick yet impressive meal.
Recipe by Tina Gravalos
This chicken salad combines crisp apples, tangy white cheddar, and juicy grilled chicken for a perfect balance of sweet and savoury. With added pecans and cranberries, it offers healthy fats and antioxidants, making it a well-rounded, nutritious option. Ready in under 20 minutes, it's ideal for meal prep or a quick weeknight meal.
Recipe by Tina Gravalos
These juicy portobello steaks are rich in B vitamins and minerals like selenium and copper, making them a nutritious plant-based option. Paired with grilled vegetables like asparagus and cherry tomatoes, this dish is perfect for summer BBQs or indoor grilling. Ready in just 20 minutes, it's a healthy, hearty, and flavourful meal you'll want to make again and again.
Recipe by Jaclyn Irwin
This miso soup is a nourishing and quick-to-make option when you're pressed for time. Ready in just 20 minutes, it features shiitake and maitake mushrooms, which are rich in antioxidants and promote immune health. The soba noodles provide a filling dose of protein and fibre, while the miso paste adds gut-friendly probiotics. It's a comforting meal that's easy to prepare, perfect for a cozy weeknight dinner or a quick lunch.
Recipe by Jaclyn Irwin
Inspired by viral online trends, this salmon bowl is a nutrient-packed, flexible meal. In just 18 minutes, you'll enjoy protein-rich salmon, fibre-loaded brown rice, and spinach for added vitamins. The avocado provides healthy fats, and the tamari adds a low-sodium flavour boost. This dish is ideal for using up leftover ingredients, making it a fast and filling meal for lunch or dinner when time is tight.
Recipe by Jaclyn Irwin
This Tofu and Rice Mason Jar Salad is the ultimate quick, portable meal, ready in just 10 minutes. Packed with protein from tofu and fibre from jasmine rice, it's balanced by the crunch of red cabbage and the freshness of spinach and cucumber. The homemade tamari-sesame dressing adds a savoury note, making it a healthy, gluten-free option that stores well for meal prep. Perfect for busy days when you need something nutritious on the go.
Recipe by Bianca Osbourne
This hearty chickpea pasta with rutabaga and red pepper ragu is a quick, wholesome meal, ready in just 15 minutes. Rutabaga is packed with fibre and antioxidants that promote digestive health and reduce inflammation. The red pepper ragu is a refreshing tomato-free alternative, perfect for sensitive stomachs, and it pairs beautifully with the protein-rich chickpea pasta. A filling, nutrient-dense dinner for any weeknight.
Recipe by Jennifer Barr
In just 20 minutes, this veggie-packed tofu scramble becomes a high-protein, fibre-filled meal perfect for any time of day. Tofu offers plant-based protein, while the array of vegetables like kale, bell peppers, and mushrooms provides essential vitamins and minerals. Nutritional yeast adds a cheesy flavour while boosting the dish's B12 content. It's a versatile, satisfying dish you can enjoy on its own, in wraps, or over toast.
Recipe by Jaclyn Irwin
Ready in just 20 minutes, this Crispy Miso Salmon and Broccolini is a perfect quick dinner packed with nutrients. Salmon is rich in omega-3 fatty acids for heart and brain health, while broccolini adds fibre and vitamins. The miso dressing gives a savoury umami boost, and the sesame seeds add crunch. It's a simple, delicious, and healthy meal that will leave you feeling satisfied.
Recipe by Tiana Pollari
This high-protein broccoli salad is a powerhouse meal that's ready in just 15 minutes. Packed with 17 grams of protein from edamame and nutrient-dense broccoli, it also offers heart-healthy fats from tahini and olive oil. The addition of dried cranberries and slivered almonds provides a satisfying crunch and natural sweetness. It's a quick, balanced, and wholesome option for a light lunch or dinner.
Recipe by Tina Gravalos
This smoked salmon bagel sandwich is a nutritious, on-the-go breakfast that takes only 10 minutes to make. Wild smoked sockeye salmon delivers a rich source of omega-3s, while the cashew spread adds healthy fats and creaminess. The cucumber and red onion provide a refreshing crunch, and capers offer a salty tang. Perfect for a busy morning when you need a protein-packed meal in a flash.
Recipe by Jaclyn Irwin
Ready in just 15 minutes, this sesame-crusted tuna steak with a vibrant Brussels sprout slaw is a high-protein, nutrient-rich meal. Tuna provides lean protein and heart-healthy omega-3s, while the Brussels sprouts offer fibre and vitamin C. Topped with peanuts for added crunch and flavour, this dish is a perfect quick meal that's both satisfying and packed with healthy ingredients.
Recipe by Jaclyn Irwin
This Broccolini Salad with Eggs is a quick, nutrient-dense meal ready in 20 minutes. The broccolini is rich in fibre, vitamins, and antioxidants, while the eggs provide protein and healthy fats. Anchovies add a savoury punch, and the garlic, chili flakes, and Dijon mustard elevate the flavour of this simple yet delicious dish. It's an easy, healthy option perfect for lunch or dinner.
Recipe by Jaclyn Irwin
These Lettuce Wrap Cheeseburger Sliders offer a healthy, low-carb twist on a classic favourite. With ground beef, cheddar cheese, and a flavourful mix of mayo, ketchup, and mustard, these sliders are wrapped in crisp lettuce, making them light but satisfying. Ready in just 25 minutes, they are perfect for when you're short on time and need a protein-packed meal. Customize with pickles, salt, and pepper for an easy, crowd-pleasing option that's great for weeknight dinners.
Recipe by Fran Allen
This One Pan Salmon and Asparagus dish is not only quick but also nutrient-dense, packed with omega-3 fatty acids from the salmon and vitamins from the asparagus. The Dijon mustard and herb dressing adds a fresh, tangy flavour, while boiled new potatoes offer a wholesome side. With just 20 minutes of cooking time and minimal prep, it's an ideal weeknight dinner option that's both healthy and delicious. Cleanup is a breeze, with everything cooked in one pan.
Recipe by Kelsey Russell-Murray
Elevate your ramen game with this Homemade Mushroom and Kale Ramen! Packed with veggies like kale and mushrooms, and protein from eggs, this ramen offers a wholesome spin on the classic. The broth, flavoured with ginger, garlic, and coconut aminos, adds depth and richness. Ready in just 25 minutes, it's a perfect meal when you're short on time but still want something comforting, filling, and gut-friendly. Great for a quick lunch or dinner.
Recipe by Jaclyn Irwin
This Creamy Celery and Apple Salad is a refreshing side dish full of crunch and flavour. The combination of Greek yogurt, mustard, and olive oil forms a tangy dressing, while celery and apples add crispness. Topped with toasted walnuts and fresh herbs, it's a nutrient-rich, fibre-packed dish. With no cooking time, this salad comes together in just 20 minutes, making it perfect for those days when you need a quick, healthy addition to your meal.
Recipe by Megan Horsley
If you're looking for a nutrient-dense, gluten-free salad, this Buckwheat Arugula Salad is the perfect choice. Buckwheat, rich in fibre and minerals, forms the base, while fresh herbs, arugula, and diced apple add brightness and crunch. Hemp hearts and pumpkin seeds provide a dose of healthy fats. With a preparation time of just 20 minutes, this salad is a quick and easy option, making it great for weeknight meals or a nutritious side for your next gathering.
Recipe by Jaclyn Irwin
These Snapper Fish Tacos are a light, flavourful meal that's perfect for busy nights. Blackened snapper is paired with a crunchy slaw made from purple cabbage, carrots, and cilantro, all wrapped in corn tortillas for a healthy, gluten-free dinner. The fish cooks in just 6 minutes, making this a quick option that doesn't sacrifice flavour. Top with avocado and a creamy yogurt dressing for an easy, refreshing meal in just 20 minutes.
