Easy Meals for New Mums: 10 Recipes You Can Make in 20 Minutes or Less

Being a new mum is an incredible experience.

But it can also feel like being on a rollercoaster that never stops.

Sleepless nights, constant feedings, nappy changes, and tiny humans who completely depend on you… it can be exhausting.

And yet, somehow, life keeps moving.

The laundry piles up, the house gets messy, and your family still needs to eat.

I’m not a food blogger, but I know that having a simple guide for quick, healthy meal prep is essential for a new mum’s wellbeing.

Cooking healthy meals (or just meals) can feel impossible in those early weeks (or months).

You’re tired, distracted, and having something fast (that doesn’t involve a takeaway menu) can be a life saver.

Sure, some days are all about survival, so you don’t have to worry about nutritious meals every single day.

But on the days when you do need something wholesome, having simple options makes ALL the difference.

That’s why I’ve put together this guide with 10 easy, healthy meals for new mums that take 20 minutes or less.

These aren’t just recipes, they’re sanity-saving lifesavers for new mums who look after a newborn.

The best part?

These meals are so simple that even visitors can help make them, so you don’t have to do everything alone.

Whether it’s your partner, friend, or mum dropping by, they can jump in and make a meal without stress.

And to make your life even easier, I also share the best kitchen gadgets that can speed up cooking and reduce mess.

You’re welcome!

Think of this as your roadmap to feeding your family without losing your mind.

(And yes, there will be chocolate smoothies and cheesy quesadillas along the way because balance, right?)

By the end of this post, you’ll have a bunch of meal prep ideas and handy kitchen tips that make life as a new mum a LOT easier.

Kitchen Gadgets That Make Life Easier

Before we dive into the recipes, here are a few tools that are absolute lifesavers for every new mum:

• Slow Cooker / Crockpot – Just throw in the ingredients in the morning and dinner is ready by evening. I love this one on Amazon.
• Air Fryer – Crispy veggies, chicken, and even snacks in 10–20 minutes without turning on the oven. This is my go-to.
• High-Speed Blender – Perfect for smoothies, sauces, and soups. My favourite is this one.
• Non-Stick Pans & Roasting Trays – Less cleaning, faster cooking.
• Meal Prep Containers – Perfect for storing leftovers or freezing meals for later.

Using just a few of these gadgets will make cooking a lot faster and eating healthy much easier – so you can eat healthy even when you’re tired.

Now let’s take a look at those recipes!

1. One-Pan Chicken & Veg Tray Bake – Quick Dinner for New Mums

This is your go-to meal when your energy is running low.

Quick, healthy, and minimal washing up!

Ingredients (serves 2–4):

• 2 chicken breasts or thighs

• 2 cups of seasonal vegetables (e.g., carrots, bell peppers, broccoli, zucchini)

• 2 tablespoons olive oil

• 1 teaspoon dried herbs (like rosemary, thyme, or mixed herbs)

• Salt and pepper to taste

• Optional: garlic cloves, lemon slices

Step-by-Step Instructions:

1. Preheat the oven to 200°C / 400°F / Gas Mark 6.

2. Prep the chicken: Pat the chicken dry with paper towels and season both sides with salt, pepper, and half of your herbs.

3. Chop the veggies: Cut your vegetables into bite-sized pieces so they cook evenly.

4. Assemble the tray: Place the chicken on a baking tray or ovenproof dish. Scatter the veggies around the chicken. If you like, add whole garlic cloves or lemon slices for extra flavor.

5. Drizzle and season: Pour the olive oil over the chicken and veggies. Sprinkle the remaining herbs on top. Toss the veggies lightly so they’re coated with oil and herbs.

6. Bake: Put the tray in the oven and roast for about 20–25 minutes, or until the chicken is cooked through (no longer pink inside) and the veggies are tender.

7. Serve: Plate up straight from the tray for minimal cleanup. Enjoy warm!

2. Veggie Stir-Fry – Fast, Healthy Meal for Busy Mums

A lifesaver for nights when baby naps are short.

Fast, healthy, and packed with flavour!

Ingredients (serves 2):

• 2 cups of your favorite vegetables (e.g., bell peppers, broccoli, carrots, snap peas)

• 1–2 teaspoons vegetable oil or olive oil

• 1 clove garlic, minced

• 1 teaspoon fresh ginger, grated (or ½ teaspoon ground ginger)

• 2 tablespoons soy sauce (or tamari for gluten-free)

• Optional: cooked rice or noodles to serve

• Optional: sesame seeds or spring onions for garnish

Step-by-Step Instructions:

1. Prep your ingredients: Wash and chop all the vegetables into bite-sized pieces. Mince the garlic and grate the ginger.

2. Heat the pan: Place a frying pan or wok on medium-high heat and add the oil. Let it get hot – this helps the veggies cook quickly and stay crunchy.

3. Cook the aromatics: Add the garlic and ginger to the pan and stir for about 30 seconds, until fragrant.

4. Add the veggies: Toss all the chopped vegetables into the pan. Keep stirring for 3–4 minutes until they are just tender but still crisp.

5. Season: Pour in the soy sauce and stir well to coat all the veggies. Cook for another minute so the flavours mix.

6. Serve: Spoon the stir-fry over cooked rice or noodles. Sprinkle with sesame seeds or chopped spring onions if you like.

Quick tip: Stir-fries cook fast, so keep the veggies moving in the pan to avoid burning and to keep them crisp.

3. Cheesy Veggie Quesadillas – Easy Lunch or Snack for New Mums

The ultimate quick comfort food.

Cheesy, crispy, and sneaks in those veggies!

Ingredients (serves 2):

• 4 medium tortillas

• 1½ cups grated cheese (cheddar, mozzarella, or a mix)

• 1 small bell pepper, thinly sliced

• 1 small courgette, grated

• A handful of spinach (optional)

• 1 teaspoon oil or butter for the pan

• Salt and pepper to taste

Optional add-ins: leftover chicken, beans, or sweetcorn
Optional dips: salsa, guacamole, or plain yoghurt

Step-by-Step Instructions:

1. Prep the filling. Grate the cheese and chop or slice the veggies.

2. Assemble: Place one tortilla on a plate. Sprinkle a thin layer of cheese on half, add your veggies (and chicken/beans if using), then top with a little more cheese. Fold in half.

3. Heat the pan: Warm a frying pan on medium heat with a touch of oil or butter.

4. Cook: Place the folded tortilla in the pan. Cook for 2–3 minutes until golden and crispy underneath. Flip and cook another 2–3 minutes until the cheese melts.

5. Slice & serve: Remove from the pan, let cool for 30 seconds, then slice into wedges. Repeat with the second tortilla.

6. Enjoy: Serve with your favourite dip.

4. Pasta Primavera – Quick Family-Friendly Meal for Mums

A busy-mum’s dream dinner.

Quick, colourful, and oh-so-forgiving (even if baby cries mid-stir).

Ingredients (serves 2):

• 200 g (about 2 cups) pasta of your choice

• 1 tablespoon olive oil

• 1 small courgette, sliced

• 1 small bell pepper, sliced

• 1 small carrot, thinly sliced or grated

• ½ cup cherry tomatoes, halved

• 1 garlic clove, minced

• Salt and pepper to taste

• ¼ cup grated parmesan (or more, no judgement!)

Optional add-ins: a squeeze of lemon, a pinch of chilli flakes, or leftover chicken for extra protein

Step-by-Step Instructions:

1. Cook the pasta: Bring a pot of salted water to the boil. Add pasta and cook according to packet instructions. Drain, but save ½ cup of the pasta water.

2. Prep the veggies: While the pasta cooks, wash and chop the vegetables into bite-sized pieces.

3. Heat the pan: In a large frying pan, warm the olive oil over medium heat.

4. Sauté: Add garlic first, then toss in all the chopped veggies. Cook for 4–5 minutes, stirring often, until just tender but still bright.

5. Combine: Add the drained pasta to the pan. Toss well with the veggies, adding a splash of the reserved pasta water if it looks dry. Season with salt and pepper.

6. Finish: Sprinkle generously with parmesan. Add lemon juice or chilli flakes if you fancy.

7. Serve: Divide into bowls and enjoy while it’s hot.

Quick tip:

This dish is super flexible – swap in whatever veggies you have lurking in the fridge.

5. Healthy Chicken Wraps – Quick Lunch for New Mums

Lunch in under 10 minutes.

Fresh, filling, and way better than grabbing a sandwich on the go.

Ingredients (makes 2 wraps / serves 2):

• 2 whole wheat wraps (or your favourite wraps)

• 1 cup cooked shredded chicken (rotisserie works perfectly)

• ½ cup lettuce, shredded

• ½ cucumber, sliced into thin sticks

• 2–3 tablespoons hummus

• Salt and pepper to taste

Optional add-ins: grated carrot, sliced avocado, or a sprinkle of feta

Step-by-Step Instructions:

1. Prep your fillings: Wash and chop the lettuce and cucumber into thin strips. Shred the chicken if not already done.

2. Spread the base: Lay a wrap flat and spread a generous layer of hummus across the centre.

3. Layer it up: Add lettuce, cucumber, and chicken evenly over the hummus. Sprinkle with salt and pepper.

4. Roll: Fold in the sides, then roll the wrap tightly from the bottom up.

5. Slice & serve: Cut in half for easy eating. Repeat with the second wrap.

6. Enjoy: Perfect for lunchboxes, picnics, or a quick mum snack.

Quick tip:

Wrap tightly in foil or baking paper if you’re packing it for later – it holds together and doesn’t get soggy.

6. Salmon & Asparagus Foil Packs – Easy Dinner in 15 Minutes

A healthy dinner with zero fuss.

Tasty, baby-friendly, and barely any washing up.

Win-win.

Ingredients (serves 2):

• 2 salmon fillets (skin on or off, your choice)

• 1 bunch asparagus, trimmed

• 1 tablespoon olive oil

• ½ lemon (sliced into thin rounds)

• Salt and pepper to taste

Optional add-ins: garlic powder, fresh dill, or a drizzle of honey

Step-by-Step Instructions:

1. Preheat oven: Heat to 200°C (400°F).

2. Prep the foil: Tear 2 large pieces of foil. Place one salmon fillet in the centre of each.

3. Add the veggies: Divide the asparagus evenly between the two foil packs.

4. Season: Drizzle everything with olive oil, top with lemon slices, and sprinkle with salt and pepper.

5. Seal the packs: Fold the foil over the salmon and asparagus, crimping the edges tightly to make a sealed parcel.

6. Bake: Place on a baking tray and bake for 12–15 minutes, until the salmon flakes easily with a fork.

7. Serve: Open carefully (steam will escape!) and serve straight from the foil or transfer to plates.

Quick tip:

Pair with rice, couscous, or crusty bread for a full meal. And yes, it’s just as tasty cold the next day.

7. Mini Frittatas with Spinach & Cheese – Simple Breakfast or Snack for Mums

Little bites of goodness.

Perfect for breakfast, lunchboxes, or a quick mum snack.

Ingredients (makes 6 mini frittatas / serves 2–3):

• 4 large eggs

• ½ cup spinach, chopped

• ½ cup cherry tomatoes, halved

• ½ cup grated cheese (cheddar, mozzarella, or feta all work)

• Salt and pepper to taste

• Oil or butter for greasing the muffin tin

Optional add-ins: diced ham, mushrooms, or leftover veggies from last night’s dinner

Step-by-Step Instructions:

1. Preheat oven: Heat to 180°C (350°F). Lightly grease a muffin tin with oil or butter.

2. Whisk eggs: In a bowl, beat the eggs with a pinch of salt and pepper.

3. Add fillings: Stir in spinach, tomatoes, and cheese (plus any extras you like).

4. Pour into tin: Divide the mixture evenly between 6 muffin cups.

5. Bake: Place in the oven and bake for 12–15 minutes, until the eggs are set and slightly golden on top.

6. Cool & serve: Let cool for a few minutes before removing. Enjoy warm or store in the fridge for later.

Quick tip:

These frittatas freeze beautifully. Just pop them in a freezer bag, then reheat in the microwave for 30–40 seconds when you need a grab-and-go meal.

8. Peanut Butter Banana Smoothie – Quick Energy Boost for New Mums

Creamy, filling, and packed with energy.

Perfect for breakfast on the go or a quick pick-me-up.

Ingredients (serves 1):

• 1 ripe banana

• 2 tablespoons peanut butter

• 1 cup milk (or plant-based milk)

• 2 tablespoons oats

• ½ teaspoon honey or maple syrup (optional)

• A few ice cubes

Optional add-ins: 1 scoop protein powder, chia seeds, or a pinch of cinnamon

Step-by-Step Instructions:

1. Prep ingredients: Peel the banana and gather everything you need.

2. Blend: Add banana, peanut butter, milk, oats, and ice cubes to a blender. Blend until smooth and creamy.

3. Taste & adjust: Add honey or maple syrup if you want extra sweetness.

4. Serve: Pour into a glass or take it on the go in a travel cup.

Quick tip:

Freeze your bananas in advance, it makes the smoothie extra creamy and cold without needing ice.

9. Freezer-Friendly Turkey Chili – Batch Cooking Made Easy for New Mums

Hearty, healthy, and perfect for batch cooking.

Make once, freeze, and thank yourself later on those crazy-busy nights.

Ingredients (serves 4):

• 500 g ground turkey

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 can (400 g) chopped tomatoes

• 1 can (400 g) kidney beans, drained and rinsed

• 1 can (400 g) black beans, drained and rinsed

• 1 tablespoon olive oil

• 2 teaspoons chili powder

• 1 teaspoon cumin

• 1 teaspoon paprika

• Salt and pepper to taste

Optional add-ins: sweetcorn, diced peppers, or a pinch of cayenne for extra heat

Step-by-Step Instructions:

1. Cook turkey: Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned, breaking it apart with a spoon.

2. Add aromatics: Stir in onion and garlic. Cook for 2–3 minutes until softened.

3. Add beans and tomatoes: Pour in the canned tomatoes, kidney beans, and black beans. Stir well.

4. Season: Add chili powder, cumin, paprika, salt, and pepper. Stir to combine.

5. Simmer: Reduce heat and let simmer for 15–20 minutes, stirring occasionally, until thickened and fragrant.

6. Serve or freeze: Enjoy hot, or let cool and portion into freezer-safe containers.

Quick tip:

Freeze in single portions so you can reheat exactly what you need. It’s a lifesaver for solo lunches or last-minute dinners.

10. Buddha Bowl – Healthy, Fast Meal for New Mums

Bright, nourishing, and ready before you know it.

Perfect for a quick, healthy lunch or dinner that leaves you full and satisfied.

Ingredients (serves 2):

• 1 cup quinoa or rice

• 1 cup roasted or steamed vegetables (e.g., broccoli, carrots, bell peppers)

• 1 can (400 g) chickpeas, drained and rinsed

• ½ avocado, sliced

• 1–2 tablespoons tahini

• Salt and pepper to taste

Optional add-ins: pumpkin seeds, feta, spinach, or a squeeze of lemon

Step-by-Step Instructions:

1. Cook the base: Prepare quinoa or rice according to packet instructions.

2. Prepare the veggies: Roast in the oven or steam until tender.

3. Assemble the bowl: Divide the quinoa/rice between two bowls. Top with roasted veggies, chickpeas, and avocado slices.

4. Drizzle and season: Add tahini and a pinch of salt and pepper. Toss gently to combine.

5. Serve: Enjoy immediately while fresh and vibrant.

Quick tip: Make extra roasted veggies and chickpeas ahead of time. Assembling your Buddha bowl takes less than 5 minutes on busy days.

Conclusion: Meal Prep Made Simple for New Mums

Being a new mum doesn’t mean living on toast and cereal!

Not every day, anyway. 😉

With a few handy gadgets, easy recipes, you can make quick, healthy meals even with a newborn in the house.

These meals aren’t just food, they’re life-savers for tired mums who want to eat well, have more energy, and feel a bit more in control.

Pro tip: Keep a few pantry staples, pre-chopped veggies, and freezer-friendly ingredients ready. They’ll save you time, make cooking less stressful, and help you actually enjoy mealtimes.

Which recipe are you going to try first? Tell me in the comments!

And remember, looking after yourself is a part of looking after your baby.

Your next read:

• Ultimate Guide to Surviving the First 6 Months With a Newborn
• How To Cope With Postpartum Sleep Deprivation (Without Losing Your Mind)
• How asking for help changed my life (and how it can change yours too)