Raising teens comes with its fair share of challenges — mood swings, messy bedrooms, and an endless appetite that can clear out the fridge overnight. One of the best gifts you can give your teen before they head off to college, their first apartment, or even just a weekend without you? Teach them how to cook a few simple, satisfying meals on their own.
Sure, takeout is tempting, and ramen is always an option, but teach your teen to cook even a handful of easy meals and you’ll be helping them learn how to take care of themselves and promote self-sufficiency. Knowing how to throw together a stir-fry, whip up a quick chili, or make a decent grilled cheese isn’t just about food , it’s about independence, confidence, and the life skills they’ll need when you’re not around to do it for them.
Here are 10 foolproof meals that are perfect for beginners, complete with step-by-step instructions, simple variations (including vegan, gluten-free, and dairy-free options), and tips to make cooking fun and stress-free. Because let’s be honest , one day, you’ll want them to cook for you.
1. Classic Scrambled Eggs and Avocado Toast
Scrambled eggs require just a few ingredients. Teaching your teen to make this meal teaches stovetop basics, knife skills, and how to season food properly.
Instructions:
- Crack 2 eggs into a bowl, add a pinch of salt, and whisk with a fork.
- Heat a small pan over low heat, and add 1 teaspoon of butter or oil.
- Pour in eggs and gently stir with a spatula until soft and fluffy.
- Toast bread, add scrambled eggs, mash half an avocado on top, and season with salt and pepper.
- Vegan Option: Scramble tofu with turmeric, nutritional yeast, and plant-based milk.
- Gluten-Free Option: Use gluten-free bread or roasted sweet potatoes.
- Dairy-Free Option: Use oil or dairy-free butter.
Quick Tip: Cooking eggs on low heat keeps them creamy and prevents them from becoming rubbery.
2. One-Pan Chicken and Vegetables
This is a one-pan dish where all the ingredients roast together, so the cleanup is minimal!
Instructions:
- Preheat oven to 400°F (200°C).
- Cut 1 chicken breast into bite-sized pieces. Chop 1 cup of vegetables (broccoli, carrots, bell peppers, yams, and/or green beans).
- Toss chicken and veggies with olive oil, salt, pepper, and garlic powder.
- Evenly spread on a baking sheet and roast for 20 to 25 minutes, flipping halfway.
- Vegan Option: Swap chicken for tofu, chickpeas, or tempeh.
- Gluten-Free Option: Use gluten-free seasoning.
- Dairy-Free Option: No changes are needed!
Quick Tip: Cut the vegetables into pieces that are all about the same size so they cook at the same rate.
3. Spaghetti With Easy Marinara or Meat Sauce
Boiling pasta and heating sauce is a simple but essential cooking skill.
Instructions:
- Boil a large pot of water, add salt, and cook the spaghetti according to package instructions.
- In a pan, cook ½ lb. of ground beef or turkey (or 1 can of drained and rinsed beans).
- Stir in 1 jar of marinara sauce. Simmer for 5 minutes.
- Drain pasta and toss with the sauce. Serve with grated cheese (optional).
- Vegan Option: Use lentils or mushrooms instead of meat.
- Gluten-Free Option: Use gluten-free pasta.
- Dairy-Free Option: Skip cheese or use a dairy-free alternative.
Quick Tip: Add some starchy pasta water to the sauce to thicken it and to help the pasta stick.
4. Tacos (Beef, Chicken, or Veggie)
Tacos are quick to prepare, with endless topping options.
Instructions:
- In a pan, cook ½ lb. of ground beef, shredded chicken, or black beans with taco seasoning for 5 to 7 minutes.
- Warm tortillas on a dry skillet for 30 seconds per side.
- Fill with meat or beans and top with cheese, salsa, and avocado.
- Vegan Option: Use baked beans, black beans, lentils, or chickpeas.
- Gluten-Free Option: Use corn tortillas.
- Dairy-Free Option: Skip cheese or use dairy-free alternatives.
Quick Tip: Warming tortillas enhances their flavor and makes them more flexible.
5. Stir-Fry With Rice or Noodles
A stir-fry is packed with vegetables, versatile, and fast to make.
Instructions:
- Cook ½ cup rice or noodles and set aside.
- Heat a pan over medium heat, add 1 tbsp. oil, and stir-fry chicken or tofu for 5 minutes.
- Add chopped bell peppers, onions, carrots, or broccoli and cook for 3 more minutes.
- Stir in soy sauce, garlic, and a splash of sesame oil, then serve over rice or noodles.
- Vegan Option: Use tofu or extra veggies.
- Gluten-Free Option: Use tamari instead of soy sauce and use rice noodles.
- Dairy-Free Option: No changes are needed!
Quick Tip: Cooking proteins first leaves yummy flavor bits in the pan for the vegetables to absorb.
6. Grilled Cheese and Tomato Soup
This comfort combo teaches heat control and flipping skills.
Instructions:
- Butter 2 slices of bread and place cheese in between.
- Cook in a pan over medium heat, flipping after 2 minutes per side.
- Heat canned or homemade tomato soup and serve together.
- Vegan Option: Use vegan cheese and vegetable oil.
- Gluten-Free Option: Use gluten-free bread.
- Dairy-Free Option: Use dairy-free butter, cheese, and mayo.
Quick Tip: Add a couple of slices of tomato to the sandwich before grilling for extra tomatoey goodness!
7. Baked or Pan-Seared Salmon With Rice
Salmon cooks quickly and is full of healthy fats, proteins, and nutrients.
Instructions:
- Preheat oven to 400°F or heat a pan over medium heat.
- Season the salmon fillet with salt, pepper, and lemon juice.
- Bake for 12 to 15 minutes or sear for 3 to 4 minutes per side.
- Serve with rice and steamed vegetables.
- Vegan Option: Use marinated tofu or chickpea patties.
- Gluten-Free Option: No changes are needed.
- Dairy-Free Option: No changes are needed.
Quick Tip: Don’t fret about the white stuff that comes out of salmon when cooked. This stuff is a protein called albumin, and it’s completely safe to eat and considered flavorless.
8. Bean and Cheese Quesadillas
Quesadillas only require a skillet and simple ingredients.
Instructions:
- Place cheese and beans inside a tortilla and fold in half.
- Cook in a pan over medium heat until golden brown, flipping once.
- Slice and serve with salsa or guacamole.
- Vegan Option: Use vegan cheese.
- Gluten-Free Option: Use corn tortillas.
- Dairy-Free Option: Swap cheese for dairy-free alternatives.
Quick Tip: Add chopped onions, peppers, tomatoes, and corn for different quesadilla variations.
9. Chili (Meat or Vegetarian)
Who doesn’t love a one-pot meal with yummy leftovers that can be easily frozen for future meals?
Instructions:
- Heat a pot over medium heat, add oil, and sauté 1 diced onion for 3 minutes.
- Add ½ lb. of ground beef or 1 can of lentils and cook for 5 minutes.
- Stir in 1 can of tomatoes, 1 can of beans, and chili powder. Simmer for 30 minutes.
- Serve with rice or cornbread.
- Vegan Option: Use lentils, kidney beans, and black beans.
- Gluten-Free Option: Check canned ingredients.
- Dairy-Free Option: No changes are needed!
Quick Tip: Let chili simmer longer for deeper flavors.
10. DIY Personal Pizzas
Pizza doesn’t need to have complicated dough. Your teen can just assemble and bake!
Instructions:
- Preheat oven to 450°F.
- Spread tomato sauce on pita, naan, or a pre-made pizza crust.
- Add cheese and toppings. Bake for 8 to 12 minutes.
- Vegan Option: Use vegan cheese.
- Gluten-Free Option: Use a gluten-free crust.
- Dairy-Free Option: Use dairy-free cheese.
Quick Tip: Rotate the pizza 180 degrees at the halfway point to ensure it bakes evenly.
