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Oven Baked Chicken Wings and Crispy Plantain Chips

chicken wings with plantain chips

Level up your meal prep routine with our sensational oven-baked chicken wings and crispy plantain chips, a tasty and health-conscious option that beats takeout any day. This recipe boasts restaurant-quality flavor and nourishing ingredients, perfect for those on a meal prep journey. The chicken wings, seasoned with a fun blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, are baked to perfection, delivering lean protein without the guilt of frying. Paired with nutrient-rich plantain chips, rich in vitamins, dietary fiber, and potassium, this duo is a powerhouse of flavor and health benefits. Get ready to conquer your meal prep goals with this delightful, versatile recipe!

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chicken wings with plantain chips

Why We Love These Chicken Wings

When it comes to meal prep, bland and boring are not on the menu. Our seasoned chicken wings, featuring a blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, will awaken your taste buds with every bite. You’ll savor the perfect balance of smokiness, spiciness, and savory goodness.

Craving something crispy? Forget about deep-fried options! Our oven-baked chicken wings and plantain chips are your guilt-free solution. Baking instead of frying significantly reduces the oil content while preserving the irresistible crunch. You get all the satisfaction without the added calories.

These recipes are the true meal prep heroes. Make a batch on Sunday, and you’ll have flavorful lunches and dinners all week long. Whether it’s a quick work lunch or a satisfying post-workout meal, you’re covered. Plus, they reheat beautifully without sacrificing taste or texture.

Plantains are not only a delightful sidekick to the chicken wings but also a nutritional powerhouse. Packed with essential vitamins and minerals, they’ll keep your energy levels up and your cravings at bay. Plus, they’re naturally gluten-free and suitable for various dietary preferences.

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Ingredients You’ll Need

  • Baking chicken wings significantly reduces the saturated fat content compared to deep-frying. Saturated fats are associated with various health concerns, and by opting for baking, you’re making a heart-smart choice. Oven-baking uses considerably less oil compared to deep-frying, which helps control calorie intake. You can enjoy the crispy texture without excess calories, making it a healthier choice for weight-conscious individuals.
  • Plantains are loaded with essential vitamins, particularly vitamin A, which is crucial for maintaining healthy vision and skin. They also contain vitamin C, which supports the immune system. Plantain chips are a good source of dietary fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full, which can assist with weight management.
  • These chips are potassium-rich, which plays a vital role in regulating blood pressure and supporting proper muscle and nerve function.
  • When baked rather than fried, plantain chips are a low-fat snack option. This helps keep your calorie intake in check and promotes heart health.
  • Plantains are naturally gluten-free, making them suitable for individuals with gluten sensitivities or those following a gluten-free diet. They’re incredibly versatile and can be seasoned to suit your taste preferences.
chicken wings with plantain chips

How to Meal Prep Chicken Wings and Plantain Chips

  1. Preheat the oven to a toasty 425°F (220°C).
  2. In a mixing bowl, season the chicken wings with paprika, chili powder, cumin, garlic powder, salt, and pepper. Drizzle with olive oil and give them a good rub until they’re fully coated.
  3. Place the chicken wings on a baking sheet lined with parchment paper. Bake for 35-40 minutes, or until they reach an internal temperature of 165°F (74°C). Golden and crispy, just the way you like them!
  4. Meanwhile, peel the plantains and slice them into coins.
  5. In another mixing bowl, season the plantain chips with the same spice blend used for the chicken wings. Add olive oil and coat them thoroughly.
  6. Lay the seasoned plantain chips on a separate sheet pan, making sure they’re not crowded. Bake in the oven for about 20-25 minutes, flipping them over halfway through the cooking time. You’ll know they’re ready when they turn crispy and slightly caramelized.

Reference the recipe card below for detailed instructions.

chicken wings with plantain chips

Meal Prep Tips for Chicken Wings and Plantain Chips

  • Storage Tips: Divide your baked chicken wings and plantain chips into meal-sized portions before storing them. This makes it easier to grab and go when you’re ready to eat. Use airtight containers to store your prepped meals. This helps maintain freshness and prevents any flavors from mingling. Store your prepped meals in the refrigerator for up to 3-4 days. If you want to keep them longer, consider freezing them for up to 2-3 months.
  • Reheating Tips: For best results, reheat your oven-baked chicken wings in the oven at 350°F (175°C) for about 10-15 minutes or until they are heated through. This will help maintain their crispiness. To reheat plantain chips, spread them out on a baking sheet and bake at 350°F (175°C) for 5-10 minutes to regain their crisp texture. If you have an air fryer, it’s an excellent tool for reheating. Preheat the air fryer to 350°F (175°C) and place the wings and chips inside for about 3-5 minutes until they are warmed and crispy again.
  • Ingredient Preparation Tips: When seasoning your chicken wings and plantain chips, consider preparing a larger batch of the spice mixture. Store the extra mix in an airtight container for future use, saving time on future meal preps. f you have time, marinate the chicken wings in the spice mixture for a few hours or even overnight. This allows the flavors to penetrate the meat deeply, resulting in an even more flavorful dish.
  • Ingredient Variations: Experiment with different seasoning blends to keep your meal prep exciting. Try adding a dash of lemon zest or your favorite herbs to the mix.
  • Air Fryer Adaptation: If you prefer to use an air fryer for this meal prep recipe, preheat your air fryer to 360 F. Place the seasoned chicken wings and plantain chips in a single layer in the air fryer basket. You may need to cook them in batches to ensure they cook evenly. Air fry the chicken wings for about 22-24 minutes, flipping them halfway through for even cooking. Check for doneness by ensuring they reach an internal temperature of 165°F (74°C). For the plantain chips, air fry them for about 8-10 minutes, shaking the basket or flipping them halfway through. Keep a close eye on both the chicken wings and plantain chips to prevent overcooking. Cooking times may vary slightly depending on your specific air fryer model, so adjust as needed.
chicken wings with plantain chips
wings and plantain chips

Oven Baked Chicken Wings and Plantain Chips

Savor the goodness of perfectly seasoned oven-baked chicken wings and crispy plantain chips for a healthy, flavor-packed meal prep that beats takeout any day
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Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

Chicken Wings

  • 6 each large chicken wings
  • 1/4 tsp paprika
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Plantain Chips

  • 2 each ripe plantain
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Optional

  • 2 tbsp fresh cilantro (chopped)

Instructions
 

  • Pre-heat the oven to 425F
  • In a mixing bowl, sprinkle the chicken wings with the seasoning and coat with olive oil. Rub the chicken wings until it is fully coated with the seasonings and oil
  • Place the chicken wings in the oven for about 35 to 40 minutes until they fully cook to an internal temperature fo 165F
  • Meanwhile, peel the plantains and slice them into coins
  • In a mixing bowl, sprinkle the plantain chips with the seasonings and coat them with oil. Rub them until they are fully coated
  • Place them on a sheet pan and bake them in the oven for about 20-25 minutes. Flip them over halfway through the cooking time

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Frequently Asked Questions

Can I use boneless chicken wings or chicken tenders instead of traditional chicken wings?

Yes, you can use boneless chicken wings or tenders, but adjust the cooking time as they may cook faster.

Are there any alternatives to plantain chips if I can’t find plantains?

Sweet potato or regular potato chips can be used as a substitute for plantain chips.

What can I serve as dipping sauces with this meal prep?

Consider options like homemade guacamole, salsa, or a yogurt-based dip for extra flavor.

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Oct 2 Weekly Meal Plan

Round plate with a side view of an egg and cheese bagel breakfast sandwich.Make sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
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Cheeseburger Quesadillas

plate with quesadillas and guacamole

If you’re searching for a meal prep recipe that’s as delicious as your favorite takeout but healthier and more wholesome, you’ve hit the jackpot. Get ready to dance a salsa in your taste buds because we’re diving into the world of Cheeseburger Quesadillas paired with homemade guacamole and all your burger condiment dreams – onions, tomatoes, and pickles!

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Why Meal Prep Cheeseburger Quesadillas?

  • Imagine biting into a warm, cheesy quesadilla filled with all the savory goodness of a burger. It’s like a fiesta in your mouth! You won’t even miss the takeout.

  • Unlike the mystery ingredients often found in fast-food burgers, our recipe is packed with fresh and wholesome ingredients. Lean ground beef, whole-grain tortillas, and heaps of veggies ensure you’re getting the nutrients you need.

  • Want extra onions? No problem! Craving spicy jalapeños? Go for it! With this meal prep, you have total control over the ingredients, making it easy to cater to your specific taste preferences and dietary needs.

  • Spend less time in the kitchen and more time savoring your meal. With our efficient meal prep strategy, you’ll have delicious, ready-to-eat quesadillas all week long.

  • Eating out can put a dent in your wallet, but our Cheeseburger Quesadillas are budget-friendly and wallet-approved. You’ll save both your hard-earned cash and your health.

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Ingredients You’ll Need for Cheeseburger Quesadillas

  • Lean Ground Beef: Choosing lean ground beef is not only a healthier option but also cost-effective. You get all the rich, meaty flavor without the excess fat. Buying in bulk or during sales can further reduce costs.

  • Flour Tortillas: Flour tortillas are incredibly versatile and affordable. You can often find them in larger packs, making them a budget-friendly choice for creating multiple quesadillas.

  • Sliced Cheese: Sliced cheese, typically cheddar or American, is a fantastic way to add creaminess and that classic cheeseburger flavor without breaking the bank. Look for sales or discounts on cheese at your local store.

  • Seasonings (Paprika, Garlic Powder, Olive Oil): Paprika and garlic powder add depth and flavor to the ground beef. Buying these seasonings in bulk can save you money in the long run. As for olive oil, it’s a staple that you can use in various recipes beyond just this one, making it a wise investment.

  • Avocado: Avocado, a superfood packed with nutrients, can be more affordable when you buy it as a whole fruit. Purchase avocados when they’re in season or on sale, and you’ll save even more.

  • Red Onions: Red onions are a budget-friendly choice for guacamole. They add a delightful crunch and mild, sweet flavor without costing a fortune. Buying onions in bulk bags is another cost-saving option.

  • Fresh Cilantro: Cilantro is an affordable herb, and a little goes a long way in terms of flavor. You can even grow your own cilantro at home in a small pot to reduce costs further.

  • Lime: Lime juice adds a zesty kick to guacamole. Opt for fresh limes when they’re in season or look for bottled lime juice for a more budget-friendly option.

In conclusion, by carefully selecting budget-friendly ingredients, buying in bulk or during sales, and embracing versatility in your cooking, you can enjoy the incredible flavors of Cheeseburger Quesadillas and homemade Guacamole without breaking the bank. Not only will you save money, but you’ll also savor the satisfaction of creating delicious meals from scratch.

plate with quesadillas and guacamole

How to Prepare These High-Protein Quesadillas

  1. Sauté the Ground Beef: Heat a drizzle of olive oil in a pan over medium-high heat. Add the lean ground beef to the pan and use a spatula to break it up into smaller pieces. Sprinkle the seasonings (paprika and garlic powder) evenly over the beef. Continue to cook the beef, stirring occasionally, until it’s golden brown and fully cooked, usually around 5 to 6 minutes.

  2. Assemble the Quesadilla: Once the beef is cooked, remove it from the pan and set it aside. Lay out a tortilla on a clean surface or plate. Place a slice of cheddar cheese on one half of the tortilla. Layer half of the cooked beef mixture on top of the cheese. Add some sliced onions, diced tomatoes, and pickle slices on top of the beef. Place another tortilla on top to create a quesadilla sandwich.

  3. Toast the Quesadilla: Return the assembled quesadilla to the pan. Toast the bottom side for about 1 to 2 minutes until it’s golden and crispy. Carefully flip the quesadilla and toast the other side for another minute or until it’s crispy and the cheese inside is melted

  4. Cut and Serve: Once the quesadilla is nicely toasted, remove it from the pan. Use a sharp knife or pizza cutter to cut the quesadilla into quarters.

For the Homemade Guacamole

  1. To make the guacamole, start by slicing the avocados in half and removing the seeds.

  2. Scoop out the avocado flesh into a mixing bowl.

  3. Add the diced red onions, fresh cilantro, juice of one lime, and a pinch of salt to the bowl with the avocado.

  4. Use a fork to mash and mix everything together until you achieve your desired guacamole consistency. Some prefer it chunky, while others like it smoother.

Reference the recipe card below for detailed instructions.

plate with quesadillas and guacamole

Meal Prep Tips for Cheeseburger Quesadillas

  • Storage Tips: For the Cheeseburger Quesadillas, store them in airtight containers to maintain freshness. It’s a good idea to separate any burger condiments (onions, tomatoes, pickles) in small containers to prevent sogginess. Place a small piece of parchment paper between each quesadilla slice to prevent sticking when you stack them in the container.

  • Guacamole Tips: Guacamole tends to brown over time due to exposure to air. To keep it fresh, press a piece of plastic wrap directly onto the surface of the guacamole to minimize air contact. Alternatively, store it in a small, airtight container and squeeze some extra lime juice on top.

  • Reheating Tips: For the best results, reheat your Hamburger Quesadilla in a preheated oven or toaster oven at around 350°F (175°C) for 5-10 minutes or until heated through and crispy. If you’re short on time, you can use the microwave. Place the quesadilla on a microwave-safe plate and heat on medium power for about 1-2 minutes, checking periodically to ensure it’s heated evenly.

  • Ingredient Swaps: Experiment with different proteins. Try ground turkey, chicken, or even plant-based options like black beans or tofu for a vegetarian twist. Get creative with cheese choices. While cheddar is classic, consider pepper jack for some heat, Swiss for a milder flavor, or even a vegan cheese if you prefer a dairy-free option. Explore various tortilla types such as whole wheat, spinach, or corn tortillas for a different flavor profile and dietary preferences.

  • Veggie Additions: Customize your quesadillas with additional veggies like bell peppers, jalapeños, or sautéed mushrooms.

  • Salsa and Sauces: Elevate your quesadilla with your favorite sauces. Salsa, barbecue sauce, or hot sauce can add an extra kick. Customize your guacamole with diced jalapeños, diced pineapple, or even mango for a fruity twist.

plate with quesadillas and guacamole

hamburger quesadilla

Cheeseburger Quesadillas and Guacamole

Indulge in savory Cheeseburger Quesadillas filled with seasoned beef, gooey cheddar cheese, and burger condiments, paired with creamy Homemade Guacamole.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • saute pan

Ingredients
  

Quesadilla

  • 8 oz lean ground beef
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 4 each flour tortillas
  • 6 each sliced cheese

Guacamole

  • 2 each avocado
  • 1/4 cup red onions (diced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 each lime
  • 1/4 tsp salt

Vegetable Condiments

  • 1/4 cup red onions (sliced)
  • 1 each roma tomato (sliced)
  • 1/4 cup sliced pickles

Instructions
 

Hamburger Quesadillas

  • Add olive oil to a pan on medium-high heat and saute the ground beef. Add the seasonings
  • Break the meat up into smaller pieces and cook until golden brown (about 5 to 6 minutes). After it cooks, remove it from the pan
  • Assemble the quesadilla by adding 1 slice of cheddar cheese to the bottom of one tortilla. Layer the cheese with half of the beef mixture and top it off with some sliced onions, tomatoes, pickles, and top tortilla
  • Place the quesadilla back into the pan and toast the bottom for about a minute to two minutes. Then flip it over and toast the other side for another minute
  • After the quesadilla is toasted, cut it into quarters

Guacamole

  • Slice the avocadoes in half and remove the seeds. Scoop out the avocado and place it in a mixing bowl. Add the diced onions, cilantro, juice of the lime, and salt. Use a fork to mash it all together
  • Dip your quesadilla into the creamy guacamole and enjoy!

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Frequently Asked Questions

Can I use ground chicken instead of ground beef for the quesadillas?

Yes, you can! Ground chicken is a great alternative that offers a lighter flavor profile.

Are there any vegetarian alternatives for the ground beef in the quesadillas?

Absolutely! You can substitute the beef with ingredients like black beans, lentils, or crumbled tofu for a vegetarian option.

What’s a good side dish to serve with these quesadillas and guacamole?

A simple green salad, corn on the cob, or a fruit salad can complement this meal beautifully.

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Breakfast Avocado Egg Sandwich

round plate with avocado and egg sandwich

Are you tired of rushed mornings, grabbing unhealthy breakfast options on the go? Well, worry no more, because today, we’re diving headfirst into the world of meal prepping an Avocado Egg Sandwich that’s as easy and convenient as it is delicious. Get ready to transform your breakfast routine with this scrumptious and nutritious meal prep idea.

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Why Meal Prep an Avocado Egg Sandwich?

The hustle and bustle of daily life can leave us with little time to prepare a nutritious breakfast. But with Avocado Egg Sandwich meal prep, you can reclaim those precious minutes in the morning. Spend just a little time on the weekend, and you’ll have breakfast ready to go all week long!

Convenience is the name of the game here. Imagine the joy of opening your fridge to find a perfectly assembled breakfast sandwich waiting for you. No more groggy mornings spent cracking eggs and slicing avocados – it’s all done in advance.

Avocado is full of healthy fats and essential nutrients like potassium and fiber. Pair it with eggs, and you’ve got a protein-packed meal that’ll keep you feeling satisfied and energized throughout the morning. Plus, this combo is a great source of antioxidants and vitamins.

Meal prepping an Avocado Egg Sandwich doesn’t mean monotony. You can customize each sandwich to suit your taste. Add a sprinkle of cheese, a dash of hot sauce, or some fresh herbs for an extra kick of flavor.

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Here are the Ingredients You’ll Need:

  • Sliced Bread or Whole-Grain English Muffins: Your choice of bread can truly elevate your sandwich. Whole-grain options are excellent for providing complex carbohydrates, fiber, and essential nutrients. They offer a hearty and nutty flavor that pairs wonderfully with creamy avocado and eggs. Sliced bread can be soft, while English muffins have a delightful combination of a crisp exterior and a tender interior. Consider your texture preference when selecting your base. Don’t hesitate to explore various types of bread, such as sourdough, multigrain, or even gluten-free options, to cater to your dietary needs and flavor preferences.

  • Avocado: Avocado is like nature’s butter. It brings a luscious, creamy texture that’s perfect for spreading on your bread. Avocado is renowned for its heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels. They’re also calorie-dense, making you feel fuller for longer. Beyond the good fats, avocados are packed with nutrients. They contain potassium, which is essential for maintaining proper blood pressure, and they’re a great source of fiber, which aids digestion.

  • Egg: Eggs are renowned for their high-quality protein content. They are considered the gold standard for protein, containing all the essential amino acids your body needs. Eggs are more than just protein. They’re a great source of vitamins like B12, riboflavin (B2), and pantothenic acid (B5), which play crucial roles in energy metabolism. Eggs can be prepared in various ways, from scrambled to fried to poached. They cook up fast, making them an ideal ingredient for a speedy breakfast. Eggs are budget-friendly and readily available, making them an accessible source of nutrition.

glass meal prep container with avocado and egg sandwich

How to Meal Prep Your Avocado Egg Sandwich:

  1. Begin by adding a small amount of oil to a pan and heating it over medium heat. Once the pan is hot, crack two eggs into it. Make sure to crack them gently to avoid breaking the yolks. Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. If you prefer your yolks runny, cook them for a shorter time. Flip the eggs carefully and cook for another minute or until the yolks reach your desired level of doneness. Once the eggs are cooked to your liking, remove them from the pan and set them aside.

  2. Cut the ripe avocado in half lengthwise and remove the seed. Be cautious when removing the seed, as it can be slippery. Use a spoon to scoop out the avocado flesh and place it in a bowl. Add a pinch of salt and pepper, then mash the avocado with a fork until it reaches a creamy consistency.

  3. Take your choice of bread or English muffins and spread the mashed avocado evenly on the insides of each slice.

  4. Place one cooked egg in between two slices of bread or on one half of the English muffin.

  5. Return the assembled sandwiches to the pan, which should still have a bit of oil from cooking the eggs. Toast the sandwiches for about a minute on each side, or until the bread is golden brown and crispy.

Reference the recipe card below for detailed instructions.

Meal Prep Tips:

  • Batch Cooking Eggs: To save time during the week, consider batch-cooking eggs in advance. Cook a dozen or more eggs, store them in the refrigerator, and reheat them briefly in the microwave when you’re ready to assemble your sandwiches.

  • Prep Ingredients Separately: To keep your sandwiches fresher, store the avocado spread, cooked eggs, and bread slices separately. Assemble the sandwiches just before you’re ready to eat. This helps prevent the bread from becoming soggy.

  • Use Silicone Muffin Pans: For perfectly round egg patties, consider using silicone muffin pans. Crack an egg into each cup and bake them in the oven until set. These egg patties can be easily placed in your sandwiches during the meal prep process.

Ingredient Swaps:

  • Bread or Bread Alternatives: Instead of traditional sliced bread or English muffins, you can use whole-grain wraps, tortillas, or even lettuce leaves for a low-carb option.

  • Egg Preparations: Change up the egg preparation by poaching, boiling, or making a fluffy omelette. Each method will bring a distinct texture and taste to your sandwich.

  • Toppings and Fillings: Get creative with toppings and fillings. Add sliced tomatoes, crispy bacon, sautéed mushrooms, or a sprinkle of feta cheese for extra flavor and variety.

  • Spices and Herbs: Elevate the flavor profile by incorporating spices like paprika, cayenne pepper, or herbs like cilantro, basil, or chives.

glass meal prep container with avocado and egg sandwich

avocado and egg sandwich

Avocado Egg Sandwich

Create a quick and nutritious Avocado Egg Sandwich by mashing ripe avocados, cooking perfectly seasoned eggs, and toasting your choice of bread until golden brown, perfect for a convenient and satisfying breakfast.
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 slices bread
  • 2 each large eggs
  • 1 each avocado
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a pan on medium heat and crack two eggs into the pan
  • Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. Cook the eggs for another minute. Then remove the eggs from the pan
  • Cut open the avocado and remove the seed. Use a spoon to scoop out the avocado and spread it evenly on the insides of the bread slices.
  • Place an egg in between two slices of bread and place the sandwiches back into the pan
  • Toast the sandwiches for about a minute on each side until the bread is golden brown

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Frequently Asked Questions

Can I use pre-made guacamole instead of mashing avocados?

Certainly! Using pre-made guacamole is a time-saving option. Just spread it on your bread or English muffin as you would with mashed avocados.

Can I substitute the avocado spread with something else? 

If you’re not a fan of avocado or looking for a different spread, you can use hummus, Greek yogurt, or even cream cheese as an alternative.

Are there variations for the type of cheese to use in the sandwich?

Yes, you can use your favorite cheese. Cheddar, Swiss, pepper jack, or goat cheese are all excellent options for adding a cheesy twist to your sandwich.

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Autumn Delight: Meal Prep Arugula Salad with Roasted Butternut Squash and Chicken Sausage

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

In the world of meal prep, there’s no season quite like autumn to inspire creativity in the kitchen. The vibrant colors, rich flavors, and cozy aromas of fall ingredients make for a delightful culinary experience. If you’re on the lookout for a healthy and satisfying lunch option that embodies the essence of autumn, look no further than our Arugula Salad with Roasted Butternut Squash and Chicken Sausage. This dish not only tastes amazing but is also a perfect addition to your weekly meal prep rotation. Let’s dive into the details of this delicious and nutritious recipe while optimizing it for your healthy lunch meal prep needs.

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Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

5 Reasons to Choose Arugula Salad with Roasted Butternut Squash and Chicken Sausage for Your Autumn Meal Prep:

  • Autumn brings us the best of seasonal produce, and this meal celebrates it beautifully. Butternut squash, with its sweet and nutty flavor, is at its peak in the fall. Pair it with peppery arugula, and you’ve got a salad that’s bursting with the flavors of the season.

  • Arugula, the star of this salad, is not only delicious but also incredibly nutritious. It’s rich in vitamins A, K, and C, and it adds a delightful peppery bite to your meal. The butternut squash offers a hearty dose of fiber, vitamins, and minerals, while the chicken sausage provides a lean protein source to keep you energized throughout the day.

  • Meal prep is all about making your life easier, and this recipe is no exception. By preparing a batch of Arugula Salad with Roasted Butternut Squash and Chicken Sausage ahead of time, you’ll have a delicious, ready-to-go lunch that requires minimal effort during busy weekdays.

  • The combination of savory chicken sausage, sweet roasted butternut squash, and the tartness of dried cranberries creates a delightful balance of flavors in every bite. This salad is a symphony of taste sensations that will keep you eagerly coming back for more.

  • While we’re sharing a specific recipe, feel free to customize it to suit your preferences. You can experiment with different types of sausage, add some toasted nuts for extra crunch, or even swap out the dried cranberries for pomegranate seeds for a refreshing twist.

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Ingredients You’ll Need

  • Arugula Salad: Arugula is a leafy green vegetable with deep green, lobed leaves. It has a distinctive peppery and slightly bitter flavor, making it a popular choice in salads and as a garnish. Arugula is packed with essential nutrients, including vitamins A, C, and K. Vitamin K, in particular, is crucial for bone health and blood clotting. Arugula is a low-calorie food, making it an excellent choice for those looking to maintain or lose weight while still getting essential nutrients.

  • Chicken Sausage: Chicken sausage is a flavorful and lean alternative to traditional pork sausage. It’s made from ground chicken meat and is often seasoned with herbs and spices.

  • Butternut Squash: Butternut squash is a type of winter squash characterized by its bell-like shape and pale orange flesh. It has a sweet and nutty flavor. Like arugula, butternut squash is relatively low in calories, making it an excellent choice for those looking to maintain a healthy weight.

  • Dried Cranberries: Dried cranberries are made from fresh cranberries that have been dried to preserve their tart and slightly sweet flavor. Cranberries, whether fresh or dried, are packed with antioxidants, including vitamin C and various phytochemicals, which may help protect against chronic diseases.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

How to Meal Prep this Healthy Lunch Salad

  1. Preheat the oven to 400°F (200°C). While the oven is preheating, prepare the sausage and butternut squash.

  2. Dice the chicken sausage and butternut squash into small, uniform squares. This ensures even cooking and a harmonious texture in your salad.

  3. Place the diced sausage and butternut squash on a baking sheet. Sprinkle them with garlic powder and a pinch of salt. Drizzle olive oil over the ingredients, making sure they are fully coated. Toss them gently to distribute the seasonings evenly.

  4. Bake in the preheated oven for approximately 15 minutes or until the butternut squash is tender and slightly caramelized, and the sausage is cooked through.

  5. Once the roasted butternut squash and chicken sausage are ready, let them cool for a few minutes. You can enjoy them warm or at room temperature.

  6. To assemble your meal prep containers: Start with a generous bed of fresh arugula leaves. Top it with the roasted butternut squash and chicken sausage. Drizzle your favorite vinaigrette dressing over the salad and finish by sprinkling in the dried cranberries for a pop of color and sweetness.

Reference the recipe card below for detailed instructions.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Meal Prep Tips:

  • Keep Dressing Separate: Dress the Salad Just Before Eating: To prevent the salad from becoming soggy if you’re meal prepping for the week, store the dressing separately and add it to the salad just before eating.

  • Experiment with Spices: Customize the flavor of your chicken sausage and butternut squash by experimenting with different spices. Try paprika, thyme, rosemary, or cumin for added variety.

  • Add Nuts or Seeds: For added texture and nutrition, consider adding toasted nuts or seeds like almonds, walnuts, or pumpkin seeds to your salad.

Ingredient Swaps:

  • Arugula Salad: f you find arugula’s peppery taste too strong, you can replace it with fresh baby spinach. Spinach is milder in flavor but still rich in nutrients.

  • Chicken Sausage: If you’re vegetarian, consider using vegetarian or plant-based sausage alternatives made from ingredients like mushrooms, beans, or tofu. You can also substitute chicken sausage with lean turkey sausage or even grilled chicken breast for a lower-fat option.

  • Butternut Squash: If butternut squash isn’t your favorite, try using acorn squash, pumpkin, or sweet potatoes instead. They’ll provide a similar texture and sweetness.

  • Dried Cranberries: Swap dried cranberries for raisins, dried cherries, or chopped dried apricots if you prefer a different dried fruit.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Arugula Salad with Butternut Squash and Sausage

Create a taste of autumn with our Arugula Salad featuring roasted butternut squash, chicken sausage, dried cranberries, and a delightful vinaigrette – a nutritious and flavorful meal prep option for a healthy and convenient lunch.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 2 chicken sausage links (3 oz each)
  • 2 cups butternut squash (diced)
  • 1 oz dried cranberries
  • 4 cups arugula
  • 4 tablespoon vinaigrette (your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. Dice the sausage and butternut squash into small squares.
  • Place the sausage and butternut squash on a sheet pan and sprinkle them with garlic powder and salt. Drizzle the olive oil making sure the ingredients are fully coated.
  • Bake in the oven for 15 minutes. After it cooks, serve it on top of the arugula salad. Drizzle the vinaigrette on top and sprinkle in the dried cranberries.

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Frequently Asked Questions

Can I freeze the roasted butternut squash and chicken sausage for later use?

Yes, you can freeze the roasted butternut squash and chicken sausage in separate airtight containers for up to 2-3 months. Thaw in the refrigerator before reheating or using in salads.

What dressing goes best with this salad?

A balsamic vinaigrette or a honey mustard dressing complements this salad beautifully. You can also try a citrus-based dressing for a tangy twist.

What can I do with leftover roasted butternut squash and chicken sausage?

Leftovers can be used in various ways. Try adding them to omelets, grain bowls, or as toppings for pizza or pasta dishes.

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Sept 25 Weekly Meal Plan

boiled eggs served with sauteed brussels sprouts served on a small plateMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
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Low Carb Prosciutto Wrapped Chicken Salad

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

In the hustle and bustle of daily life, finding time to prepare a wholesome yet quick lunch can be a challenge. That’s where our Prosciutto Wrapped Chicken Salad swoops in to save the day. Imagine tender, succulent chicken enveloped in the salty embrace of prosciutto, paired with creamy boiled eggs, juicy cherry tomatoes, and a bed of vibrant spring mix greens. This recipe is a testament to the idea that healthy eating doesn’t have to be complicated. With minimal effort and maximum taste, you’ll be savoring a satisfying meal that’s perfect for both your taste buds and your busy schedule. So, let’s dive into this culinary adventure and create a meal prep masterpiece that’s sure to become a lunchtime favorite!

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round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Why Prosciutto Wrapped Chicken Salad is Perfect for Your Busy Lifestyle:

  • With just a few simple steps, you can have this delicious meal ready in no time, making it ideal for those hectic days when you’re juggling work and life.

  • This recipe is loaded with lean protein from chicken tenderloins, and it’s brimming with nutrients from fresh ingredients like spring mix and cherry tomatoes. Plus, it’s lower in calories and fat than other lunch options, helping you stay on your weight management journey.

  • Wrapping chicken tenderloins in prosciutto adds a burst of savory flavor without the need for elaborate seasoning. It’s a simple yet elegant touch that elevates your meal.

  • You can easily customize this salad to suit your taste. Add your favorite veggies, nuts, or cheese for an extra layer of flavor and texture.

The PrepYoSelf Newsletter

What You Need to Make This Low Carb Chicken Salad

  • Chicken Tenderloins: Lean and packed with protein, this will help you stay full until dinner time

  • Prosciutto: Adds a delightful salty flavor and a crispy texture to the chicken.

  • Boiled Eggs: Protein-packed and creamy, boiled eggs provide a rich contrast to the salad.

  • Cherry Tomatoes: Bursting with freshness and color, they add a juicy pop to every bite.

  • Spring Mix: A vibrant blend of baby lettuces and greens that serve as the perfect salad base.

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Simple Basic Steps to Meal Prep this Prosciutto Chicken Salad

  1. Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let them cool before peeling and slicing them in half.

  2. Preheat your oven to 400°F (200°C). Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan. Wrap each chicken tenderloin with slices of prosciutto.

  3. Bake in the oven for about 15-20 minutes until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).

  4. Meanwhile, In a small bowl, mix together the juice of the lemons with the olive oil, Dijon mustard, honey, and your favorite seasonings. Whisk until blended well.

  5. Serve the chicken and boiled eggs on top of the spring mix.

  6. Drizzle the salad with the homemade dressing and top it off with those fresh, juicy cherry tomatoes.

Reference the recipe card below for detailed instructions.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Meal Prep Tips for Low Carb Prosciutto Chicken Salad

  • Storage Tips: Store your Prosciutto Wrapped Chicken Salad in an airtight container in the refrigerator. This dish can stay fresh for up to four days. Keep the salad dressing in a separate, small container or drizzle it over the salad just before serving to prevent the greens from wilting prematurely.

  • Reheating Tips: To reheat the chicken, place it in the microwave for about 1-2 minutes or until it’s warmed through. You can also use an oven or toaster oven at a low temperature (around 300°F or 150°C) to maintain its crispy prosciutto wrap.

  • Ingredient Swaps and Tips: Swap chicken for turkey tenderloins or even tofu for a vegetarian twist. Experiment with different greens like arugula or spinach. Add a handful of nuts or seeds for extra crunch.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Chicken Salad

Prosciutto Wrapped Chicken Salad

A quick and easy meal prep lunch idea featuring savory chicken, crispy prosciutto, boiled eggs, cherry tomatoes, and fresh spring mix, drizzled with zesty homemade dressing!
No ratings yet
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Prep Time 5 minutes
Cook Time 22 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • boiling pot
  • sheet pan
  • oven

Ingredients
  

  • 12 oz chicken tenderloins
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 oz prosciutto
  • 2 each large eggs
  • 4 cups spring mix
  • 1 cup cherry tomatoes (sliced)

Salad Dressing

  • 2 each lemon (juiced)
  • 4 tbsp olive oil
  • 1 tbsp dijon mustard
  • 2 tbsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

Eggs

  • Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let it cool before peeling and slicing in half

Chicken & Prosciutto

  • Pre-heat oven to 400F. Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan
  • Wrap the each chicken tenderloin with slices of prosciutto. Bake in the oven for about 15-20 minutes until it is fully cooked and reaches an internal temperature of 165F

Salad Dressing

  • Meanwhile, in a small bowl, mix together the juice of the lemons with the olive oil, dijon mustard, honey, and seasonings. Whisk until blended well
  • Serve the chicken and eggs on top of the spring mix
  • Drizzle the salad with the dressing and top it off with fresh tomatoes

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Frequently Asked Questions

Can I use chicken breast instead of tenderloins?

Absolutely! Chicken breast can be used as a substitute. Just be sure to adjust the cooking time accordingly to ensure it’s fully cooked.

Is this salad suitable for weight management and healthy eating?

Absolutely! This salad is packed with lean protein, fresh greens, and wholesome ingredients, making it a great choice for those looking to manage their weight while enjoying a delicious meal.

Can I use store-bought salad dressing?

While homemade dressing helps you control the ingredients you put in, you can use your favorite store-bought dressing for convenience if you prefer. 

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Meal Prep Breakfast Sausage Cornbread Muffins

baking dish with sausage cornbread muffin

Energize Your Mornings with Easy Breakfast Sausage Cornbread Muffins! We all know the daily rush – the chaos of getting ready while craving a hearty breakfast. These muffins are your answer to a no-fuss, Busy Morning Breakfast meal prep that fuels your day right. Packed with the satisfying goodness of sausage, cheese, and chives, these Sausage Cornbread Muffins are a delightful way to start your day on the run.

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Reasons Why Meal Prep Breakfast Sausage Cornbread Muffins are Perfect for On-the-Go

These muffins are a snap to make, taking just a few minutes to prep. With our simple instructions, you can have a week’s worth of breakfast meal prep ready in no time.

The individual muffin servings make these a grab-and-go breakfast option. Perfect for those mornings when you’re running out the door!

Packed with protein from the sausage patty and shredded cheese, and the hearty goodness of cornmeal and chives, these muffins give you the energy boost you need to start your day right.

These muffins freeze like a dream! Make a big batch, pop them in the freezer, and you’ve got breakfast ready for weeks. Just reheat and enjoy.

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Ingredients You’ll Need

  • Egg: Eggs are a nutritional powerhouse, providing high-quality protein, essential vitamins, and minerals. In this recipe, the egg adds moisture and acts as a binding agent, helping to hold the muffins together.

  • Milk: Milk adds creaminess and moisture to the muffin batter. You can use your preferred type of milk, whether it’s whole milk, 2%, skim milk, or even a dairy-free alternative like almond or soy milk.

  • Sausage Patty: The star of the show! Sausage patties bring a burst of savory flavor and protein to these muffins. You can choose from various types of sausages, such as pork, turkey, or chicken, depending on your dietary preferences.

  • Shredded Cheese: Cheese not only contributes a rich, cheesy flavor but also adds creaminess to the muffins. Cheddar cheese is a popular choice for its sharp and tangy taste, but you can experiment with other varieties like mozzarella or pepper jack for different flavor profiles.

  • Cornmeal: Cornmeal is the heart and soul of cornbread muffins. It imparts a slightly sweet, nutty flavor and a delightful, slightly gritty texture. It’s a great source of dietary fiber and essential minerals like iron and zinc.

  • All-Purpose Flour: Flour provides structure to the muffins. All-purpose flour is versatile and readily available, making it a common choice in baking recipes. It ensures the muffins hold their shape and have a tender crumb.

  • Baking Powder: Baking powder is a leavening agent that helps the muffins rise and become light and fluffy. It gives them that perfect, airy texture.

  • Chives: Chives are a fresh and aromatic herb that adds a mild onion-like flavor and a pop of green color to the muffins. They’re a fantastic way to enhance the overall taste and appearance of the dish.

baking dish with sausage cornbread muffin

How to Make Baked Sausage Cornbread Muffins

  1. Preheat the Oven: Start by preheating your oven to 400°F (200°C).

  2. Mix Wet Ingredients: In a mixing bowl, beat the egg, then add the milk and mix well. Add in a touch of olive oil and a sprinkle of sugar for a hint of sweetness.

  3. Incorporate Dry Ingredients: Add the flour, cornmeal, and baking powder to the wet ingredients, stirring until you have a smooth batter.

  4. Add Flavor: Now, it’s time to jazz things up! Mix in the shredded cheese, diced sausage, and those lovely chopped chives. Your batter should be bursting with flavor.

  5. Bake to Perfection: Grease a muffin tin or baking dish, then pour in your muffin batter. Bake in the preheated oven for 15-20 minutes, or until the centers are fully cooked and the tops are golden brown.

Reference the recipe card below for detailed instructions.

baking dish with sausage cornbread muffin breakfast meal prep

Meal Prep Tips:

  • Cooking Tips: For a healthier option, use low-fat milk and lean turkey sausage. Ensure the sausage is thoroughly cooked before adding it to the batter for food safety. Feel free to adjust the cheese and chives quantities to suit your taste preferences.

  • Reheating and Storage: These muffins can be stored in an airtight container in the fridge for up to five days. To reheat, simply pop them in the microwave for about 20-30 seconds, or warm them up in the oven for a few minutes.

  • Ingredient Swaps: Feel free to get creative with your ingredients. Swap out sausage for turkey sausage or add some diced bell peppers for extra flavor. The possibilities are endless!

baking dish with sausage cornbread muffin breakfast meal prep

baking dish with sausage cornbread muffin

Easy Sausage Cornbread Breakfast Muffins

Energize your mornings with these savory Meal Prep Breakfast Sausage Cornbread Muffins, packed with sausage, cheese, and chives, making them the ideal on-the-go breakfast for busy individuals!
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 large egg
  • 1/2 cup milk
  • 1 tablespoon olive oil
  • 1 tablespoon sugar
  • 1/4 cup flour
  • 1/4 cup cornmeal
  • 2 oz sausage patty (diced)
  • 1 tablespoon chives (chopped)
  • 1/4 cup shredded cheese
  • 1/4 teaspoon baking powder

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, mix together the egg, sugar, olive oil, and milk. Then, add the dry ingredients such as flour, cornmeal, and baking powder. Once the batter is smooth, mix in the cheese, diced sausage, and chopped chives.
  • Grease a baking dish and pour in the batter. Bake in the oven for 15-20 minutes until the center is fully cooked.

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Frequently Asked Questions

Can I use different types of sausage in this recipe?

Absolutely! Feel free to use your favorite type of sausage – pork, turkey, chicken, or even a vegetarian sausage for a meatless version.

Can I make the batter the night before and bake them in the morning?

While it’s best to bake the muffins right after preparing the batter, you can mix the dry and wet ingredients separately the night before and combine them in the morning for a quicker assembly.

Are these muffins suitable for kids’ breakfasts?

Yes, kids love these muffins! They’re a great way to sneak some protein and veggies (chives) into their breakfast. You can also make mini muffins for smaller portions.

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Sept 18 Weekly Meal Plan

sausage pumpkin pastaMake sure to go to How this page works first if you haven’t yet. Set Your Pace If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one. If you’re a meal prep pro, use the sequenced steps […]
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Island Spiced Pork Loin with Butternut Squash & Apples

round plate with sliced pork tenderloin and diced butternut squash

Island-Spiced Pork Loin with Butternut Squash and Apples is a meal prepper’s dream come true! The spicy, sweet, and savory notes from the pork marinade, the tender and caramelized qualities of the roasted butternut squash, the crispness and freshness of the apples, and the mild sweetness of the red onions all come together to create a balanced, satisfying, and visually stunning meal that’s perfect for meal prep. This easy pork meal prep adds new variations to your usual routine of chicken and beef.

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Why This Recipe is Great for Meal Prep

A balanced meal isn’t complete without a generous helping of veggies, and this dish delivers! Butternut squash, apples, and red onions come together to create a vibrant, colorful, and nutritious side dish. The butternut squash adds a hearty dose of vitamins and fiber, while the apples provide a touch of sweetness and a pop of fruity flavor.

Speaking of fruit, it’s not just an afterthought in this recipe. Apples, with their natural sweetness, complement the savory pork beautifully. Plus, they add a delightful crunch and freshness that elevates the entire dish. This isn’t your typical pork and apple pairing; it’s a symphony of flavors!

Last but not least, the convenience factor. Meal prepping can sometimes feel like a chore, but this recipe simplifies the process. You can easily prepare the pork marinade in advance, so when it’s time to cook, all you have to do is sear the pork, pop it in the oven alongside the seasoned veggies, and voilà! You’ve got several delicious, portion-controlled meals ready to go for the week ahead.

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Here’s What You Need to Make Island Spiced Pork Tenderloin

  • Pork Tenderloin: Pork tenderloin is a lean and tender cut of meat. It’s low in fat and high in protein, making it an excellent choice for a balanced meal. The marinade, featuring sriracha, cinnamon, chili powder, garlic powder, and brown sugar, adds layers of flavor. Sriracha provides heat, cinnamon brings warmth, chili powder adds a spicy kick, garlic powder infuses savory notes, and brown sugar balances it all with sweetness.

  • Butternut Squash: Butternut squash is a fall favorite that’s both nutritious and delicious. It’s rich in vitamins like A and C, as well as fiber, making it a nutritious addition to your meal. Roasting the butternut squash enhances its natural sweetness, creating caramelized edges and a creamy interior.

  • Apples: Apples provide a touch of natural sweetness and a pleasant crunch to the dish. They’re a source of vitamins and dietary fiber, making them a healthy choice. When roasted, apples release their juices, mingling with the savory flavors of the pork and spices for a delightful contrast.

  • Red Onions: Red onions add a pop of color and a mild, sweet flavor when roasted.

round plate with sliced, meal prepped pork tenderloin and diced butternut squash

How to Meal Prep Island Spiced Pork

  1. Preheat your oven to a toasty 400°F (200°C). While it’s heating up, grab a sheet pan and arrange your butternut squash, apples, and red onions on it. Sprinkle them with a pinch of salt and a dusting of garlic powder, then drizzle with olive oil. Pop the pan into the oven and let those flavors mingle for 15-20 minutes.

  2. While your veggies are roasting to perfection, mix together the pork marinade in a small bowl. Coat your pork tenderloin generously with this mouthwatering blend.

  3. Heat up a pan over medium-high heat, add a touch of oil, and sear the pork on all sides until it’s beautifully browned. This should take about 3-4 minutes.

  4. Once the pork is seared to perfection, transfer it to the oven and let it finish cooking for about 20-25 minutes or until it reaches an internal temperature of 145°F (63°C).

  5. Cook on medium setting for 45 minutes.

  6. Finally, let your magnificent creation rest on the countertop for a few moments before you slice it up. Serve it alongside those roasted veggies for a pork meal prep masterpiece that’s sure to impress!

Reference the recipe card below for detailed instructions.

round plate with sliced, meal prepped pork tenderloin and diced butternut squash

Pork Meal Prep Tips for Island Spiced Pork

  • Storage Tips: After cooking, let the pork loin cool to room temperature before storing it in an airtight container or resealable plastic bag. Store it in the refrigerator for up to 3-4 days. For longer storage, consider freezing it for up to 2-3 months. The roasted butternut squash, apples, and red onions can also be stored in a separate airtight container in the refrigerator for 3-4 days. However, they may lose some of their texture and crispness over time. If you have any leftover marinade, you can store it in an airtight container in the refrigerator for up to a week. You might even use it as a flavorful sauce for other dishes.

  • Reheating Tips: To reheat the pork loin, preheat your oven to 350°F (175°C). Place the sliced pork in an ovenproof dish, cover it with aluminum foil to prevent drying out, and warm it for about 10-15 minutes or until heated through. Alternatively, you can reheat individual slices in the microwave for a shorter period, but be cautious not to overcook and dry out the meat. Reheat the roasted veggies in the oven at 350°F (175°C) for about 10 minutes to restore their crispness and flavor. You can also use the microwave, but they may become slightly softer.

  •  Ingredient Swaps: If you’re not a pork fan, you can swap the pork tenderloin with chicken breast or turkey tenderloin. Adjust the cooking time accordingly to ensure your chosen protein reaches a safe internal temperature. Feel free to get creative with the marinade. You can use different spices and herbs like paprika, thyme, or rosemary, depending on your flavor preferences. If you prefer a milder spice level, reduce the sriracha or omit it altogether. While butternut squash, apples, and red onions are a wonderful combination, you can swap them with other seasonal vegetables like sweet potatoes, carrots, or Brussels sprouts. Just adjust the roasting time to suit the different vegetables.

meal prep containers with sliced pork tenderloin and diced butternut squash

Round plate with sliced pork tenderloin and diced butternut squash.

Island Spiced Pork Loin with Squash

Indulge in a symphony of flavors with Island-Spiced Pork Loin, marinated to perfection and paired with roasted butternut squash, apples, and red onions for a balanced, satisfying meal prep masterpiece!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American, Caribbean
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • sheet pan
  • oven

Ingredients
  

Pork Loin and Marinade

  • 12 oz pork tenderloin
  • 1 tbsp sriracha
  • 1/4 tsp cinnamon
  • 1/4 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp brown sugar
  • 1 tbsp olive oil

Roasted Vegetables

  • 2 cups butternut squash (diced)
  • 1 green apple (diced)
  • 1/4 cup red onions (diced)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F. Place the butternut squash, apples, and red onions on a sheet pan. Season with salt, garlic powder, and coat with olive oil. Place in the oven to bake for about 15-20 minutes.
  • Meanwhile, mix together the pork marinade in a small bowl. Then, fully coat the pork tenderloin with the marinade.
  • Add oil to a heated pan on medium high heat and sear the pork. Rotate the pork until all sides are seared. This will take about 3 to 4 minutes.
  • Transfer the pork loin to a sheet pan and let it finish cooking in the oven for about 20 o 25 minutes until it reaches an internal temperature of 145F. Remove it from the oven and let it rest on the counter top before slicing it. Enjoy the pork with the roasted vegetables.

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Frequently Asked Questions

Can I use a different cut of pork? 

While pork tenderloin works wonderfully in this recipe due to its tenderness, you can also use pork chops or boneless pork loin. Just be mindful of differences in cooking times.

Can I use a different type of squash?

Certainly, you can swap butternut squash with acorn squash, delicata squash, or even sweet potatoes for variety. Adjust the roasting time as needed.

What can I serve this dish with aside from roasted veggies?

This dish pairs well with a variety of sides, such as rice, quinoa, or a simple salad. You can also drizzle a balsamic glaze or gravy over the pork for added flavor.