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Smothered Pork Chops with Boursin Gravy

If you’re craving a hearty, comforting dish that feels gourmet but is easy to make, these smothered pork chops with Boursin gravy are exactly what you need. The combination of tender, slow-cooked pork chops and a rich, creamy gravy infused with caramelized onions, garlic, and the luxurious flavor of Boursin cheese will leave your family asking for seconds. This dish is a showstopper for holiday gatherings, yet simple enough for a weeknight meal prep favorite. Pair it with mashed potatoes or rice pilaf for the ultimate cozy meal.

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Calories: 413kcal | Carbohydrates: 5g | Protein: 34g | Fat: 28g | Saturated Fat: 13g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 134mg | Sodium: 575mg | Potassium: 637mg | Fiber: 1g | Sugar: 2g | Vitamin A: 446IU | Vitamin C: 3mg | Calcium: 59mg | Iron: 1mg

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Smothered Pork Chops with Boursin Gravy

Juicy pork chops smothered in a creamy, savory Boursin cheese gravy with caramelized onion and herb flavors make for the ultimate comfort food dish, perfect for weeknight dinners or special occasions.
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Prep Time 5 minutes
1 hour 30 minutes
Course dinner, Main Course
Cuisine American
Servings 4
Calories 413 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • baking dish
  • oven

Ingredients
  

  • 20 oz pork chops (4 pieces)
  • 1 yellow onion (sliced)
  • 1 tablespoon garlic (sliced)
  • 1/4 cup white wine
  • 1 cup beef broth
  • 1/4 cup heavy cream
  • 1 tablespoon fresh sage leaves
  • 3 oz Boursin Cheese (Caramelized Onion and Herbs Flavor)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Preheat Oven: Set to 325°F.
  • Season and Sear: Season pork chops with salt and pepper. Heat olive oil in a sauté pan and sear chops for 2–3 minutes per side until golden brown. Transfer to a baking dish.
  • Prepare Gravy Base: In the same pan, sauté onions and garlic until translucent.
  • Deglaze Pan: Add white wine, beef broth, and heavy cream, scraping up any browned bits for extra flavor.
  • Incorporate Boursin: Stir in Boursin cheese until fully melted and smooth.
  • Combine and Cover: Pour gravy over pork chops in the baking dish. Cover tightly with foil.
  • Bake to Perfection: Bake at 325°F for 30 minutes, then reduce to 300°F and bake for another 60 minutes. Check for tenderness, and if needed, continue baking in 30-minute increments until fork-tender.
  • Serve and Enjoy: Pair with sides like mashed potatoes, roasted asparagus, or rice pilaf for a complete meal.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 413kcalCarbohydrates: 5gProtein: 34gFat: 28gSaturated Fat: 13gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 134mgSodium: 575mgPotassium: 637mgFiber: 1gSugar: 2gVitamin A: 446IUVitamin C: 3mgCalcium: 59mgIron: 1mg

Reasons to Love Smothered Pork Chops with Boursin Gravy:

  • Effortless Flavor Boost: Boursin cheese adds a rich, creamy texture and herbaceous flavor that elevates the gravy without extra effort.
  • Sophisticated Touch: The caramelized onion and herb notes bring depth and elegance, making the dish feel gourmet.
  • Perfect for Holidays: This crowd-pleaser is impressive yet simple to prepare, ideal for festive gatherings.
  • Make-Ahead Friendly: Prepare it in advance to free up time for entertaining or holiday prep.
  • Ultimate Comfort Food: The creamy gravy and tender pork chops make it a cozy, satisfying family favorite.
  • Great for Meal Prep: Reheats beautifully for quick, flavorful meals throughout the week.
  • Versatile Pairings: Complements a variety of sides like mashed potatoes, roasted veggies, or rice pilaf, making it adaptable for any occasion.

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Why These Ingredients Work Together:

  • Pork Chops: The star of the dish, these juicy chops soak up the gravy’s rich flavors as they slow cook to fork-tender perfection.
  • Onions and Garlic: Caramelized onions and garlic create a sweet, savory base that deepens the flavor of the gravy.
  • White Wine: Adds acidity and complexity, cutting through the richness of the cream and cheese.
  • Beef Broth: Provides a savory backbone to the gravy, complementing the pork beautifully.
  • Heavy Cream: Brings lusciousness and thickness to the sauce, creating that creamy texture we crave.
  • Fresh Sage: Its earthy, peppery flavor ties the dish together, adding a hint of herbal brightness.
  • Boursin Cheese (Caramelized Onion & Herbs): The star ingredient that takes the gravy to the next level, delivering a velvety texture and a burst of herbaceous, savory flavor.
  • Salt and Pepper: Simple seasonings that enhance the natural flavors of the pork and gravy.
  • Olive Oil: Perfect for searing the pork chops to golden-brown perfection.

How to Meal Prep Smothered Pork Chops

  1. Preheat the Oven: Preheat your oven to 325°F so it’s ready to bake the pork chops.
  2. Season and Sear the Pork Chops: Pat the pork chops dry with a paper towel, then season both sides with salt and pepper. Heat 1 tablespoon of olive oil in a large sauté pan over medium-high heat. Once the oil is hot, add the pork chops and sear for 2–3 minutes per side until they’re golden brown. This step locks in flavor and creates a nice crust. Remove the pork chops from the pan and place them in a baking dish.
  3. Sauté Onions and Garlic: In the same pan, add the sliced onions and garlic. Cook over medium heat for about 3–4 minutes until they’re soft and translucent. Stir occasionally to prevent burning.
  4. Deglaze the Pan: Pour in the white wine and stir, scraping up the browned bits stuck to the bottom of the pan with a wooden spoon or spatula. These bits are full of flavor and will enhance the gravy.
  5. Make the Gravy: Add the beef broth and heavy cream to the pan. Stir everything together, then add the Boursin cheese. Stir continuously until the cheese melts completely and the sauce becomes smooth and creamy.
  6. Combine Pork and Gravy: Carefully pour the gravy over the pork chops in the baking dish, ensuring the chops are mostly covered in sauce. Cover the dish tightly with aluminum foil to trap in the moisture and prevent the pork from drying out.
  7. Bake the Pork Chops: Place the baking dish in the preheated oven and bake at 325°F for 30 minutes. Then reduce the oven temperature to 300°F and bake for an additional 60 minutes. Check the pork chops for tenderness by piercing them with a fork. If they’re not tender enough, continue baking in 30-minute increments until they reach your desired softness.
  8. Serve and Enjoy: Once the pork chops are tender, remove them from the oven and let them rest for 5 minutes. Serve with your favorite sides, like creamy mashed potatoes, roasted asparagus, or rice pilaf, to soak up the delicious gravy.

Reference the recipe card below for detailed instructions.

Meal Prep Pairing Tips:

  • Sides: This dish pairs beautifully with roasted asparagus, mashed potatoes, or rice pilaf. For a lower-carb option, try serving it over cauliflower mash or zucchini noodles.
  • Storage: The pork chops and gravy can be stored in an airtight container for up to 4 days. Reheat gently on the stovetop or in the oven to maintain the gravy’s creamy consistency.
  • Batch Cooking: Double the recipe and freeze individual portions for easy reheating during busy weeks.

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Frequently Asked Questions

Can I use a different type of cheese?

While Boursin cheese gives the gravy its signature creamy texture and herbaceous flavor, you can substitute cream cheese with added fresh herbs or even a soft goat cheese for a different twist.

What if I don’t have white wine?

You can replace the white wine with a splash of apple cider vinegar or lemon juice for acidity.

What other proteins can I use?

This recipe works well with chicken thighs or even chicken breasts.

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Easy Creamed Kale and Spinach

creamed kale and spinach

If you’re looking for a quick, flavorful way to elevate your greens, this 10-minute Creamed Kale and Spinach dish is your new go-to recipe! Packed with nutrients, rich in flavor, and incredibly versatile, this low-carb side dish is perfect for family dinners, gatherings, or even weekly meal prep.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 228kcal | Carbohydrates: 8g | Protein: 9g | Fat: 19g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 42mg | Sodium: 433mg | Potassium: 599mg | Fiber: 5g | Sugar: 2g | Vitamin A: 13019IU | Vitamin C: 93mg | Calcium: 432mg | Iron: 3mg

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creamed kale and spinach

Creamed Kale and Spinach

This easy 10-minute creamed kale and spinach dish combines thawed kale, fresh spinach, garlic, onion, heavy cream, and parmesan for a rich, flavorful, and low-carb side that's perfect for any meal or gathering.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 7 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 228 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 12 oz frozen kale
  • 6 oz baby spinach (fresh)
  • 1/2 yellow onion (diced)
  • 2 garlic cloves (peeled and minced)
  • 1/2 cup heavy cream
  • 1/2 cup shredded parmesan cheese
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Prep the Kale: Thaw the frozen kale according to the package instructions. Squeeze out any excess water to avoid a watery dish.
  • Sauté Aromatics: Heat a large sauté pan over medium-high heat. Add olive oil, followed by the diced onion and minced garlic. Sauté for 2-3 minutes, or until the onion is translucent and fragrant.
  • Create the Creamy Base: Pour in the heavy cream and let it simmer for 3-4 minutes, stirring occasionally, until it thickens slightly.
  • Add the Greens: Stir in the thawed kale and fresh baby spinach. Cook until the spinach wilts, about 2 minutes.
  • Incorporate the Cheese: Sprinkle in the shredded parmesan cheese and stir until it melts and evenly coats the greens.
  • Season to Perfection: Add salt to taste and stir one last time to ensure all the greens are well-covered in the creamy, cheesy goodness.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 228kcalCarbohydrates: 8gProtein: 9gFat: 19gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 42mgSodium: 433mgPotassium: 599mgFiber: 5gSugar: 2gVitamin A: 13019IUVitamin C: 93mgCalcium: 432mgIron: 3mg

Why You’ll Love It:

  • Quick and Easy: This dish comes together in just 10 minutes with minimal prep and cleanup.

  • Low-Carb and Nutritious: Packed with fiber, vitamins, and a dose of healthy fats, it’s a guilt-free indulgence.

  • Perfect for Any Occasion: Whether you’re hosting a dinner party or meal prepping for the week, this versatile side dish is a crowd-pleaser.

  • Flavor-Packed: The combination of garlic, onion, heavy cream, and parmesan cheese transforms simple greens into a rich, savory treat.

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Simple Ingredients You’ll Need

  • Frozen Kale: Kale is a nutrient powerhouse, packed with vitamins A, C, and K, as well as fiber and antioxidants. Using frozen kale makes this dish even more convenient, as it’s pre-washed and ready to go. Thawing it and squeezing out the excess water helps maintain a creamy texture without any unwanted moisture. Kale’s slightly bitter flavor balances perfectly with the richness of the cream, making it an excellent base for this dish.

  • Fresh Baby Spinach: Spinach adds a tender, mild flavor that complements the kale without overpowering it. It’s also a great source of iron, vitamins, and minerals. Fresh spinach wilts quickly when added to the pan, blending seamlessly with the kale and absorbing the creamy sauce. The freshness of spinach helps lighten the dish while still contributing to its nutritious profile.

  • Yellow Onion: Onions provide a savory base with a subtle sweetness that deepens as they cook. Sautéing the onion brings out its natural sugars, adding a layer of complexity to the dish. The onion’s aromatic flavor helps balance the earthy bitterness of the kale and enhances the richness of the cream.

  • Garlic: Garlic is the perfect flavor enhancer, adding depth and warmth to the dish. When sautéed, garlic becomes fragrant and sweet, infusing the oil with its bold flavor. It works harmoniously with the onion and the cream, giving the dish a savory, aromatic foundation that brings everything together.

  • Heavy Cream: Heavy cream adds the luxurious, velvety texture that makes this dish feel indulgent without being overly rich. The cream softens the bitterness of the kale and spinach, creating a smooth, comforting base. It also helps to meld the flavors of the other ingredients into one cohesive, creamy sauce.

  • Shredded Parmesan Cheese: Parmesan brings a salty, umami-packed flavor that elevates the dish. It adds richness and a touch of nuttiness, enhancing the creaminess of the sauce. As it melts into the greens, it creates a smooth, cheesy texture that coats the kale and spinach beautifully, making every bite flavorful and satisfying.

creamed kale and spinach

How to Make Creamed Kale and Spinach

  1. Prep the Kale: Start by thawing the frozen kale according to the package instructions. Once thawed, use your hands or a towel to squeeze out any excess water, so the dish doesn’t become too watery.

  2. Sauté the Onion and Garlic: Heat a large sauté pan over medium-high heat and add olive oil. Once the oil is hot, add the diced onion and minced garlic. Stir frequently and cook for 2-3 minutes, until the onion becomes soft and translucent, and the garlic is fragrant (be careful not to burn the garlic).

  3. Make it Creamy: Pour in the heavy cream, stirring occasionally. Let it simmer for 3-4 minutes, allowing it to thicken slightly. If it starts to bubble too much, reduce the heat to medium.

  4. Add the Greens: Add the thawed kale and fresh spinach to the pan. Stir well to combine, and cook for about 2 minutes, until the spinach wilts and reduces in size.

  5. Add the Cheese: Sprinkle the shredded parmesan cheese over the greens. Stir until the cheese melts and coats the greens evenly, creating a creamy texture.

  6. Season and Serve: Add salt (or to taste) and stir one last time to ensure everything is well-seasoned and evenly coated in the creamy sauce. Taste and adjust the seasoning if needed.

creamed kale and spinach

Ingredient Pairings for Creamed Kale and Spinach:

  • Grilled Chicken: The creamy, rich texture of the kale and spinach pairs wonderfully with lean grilled chicken. You can serve this dish as a side or even top the chicken with the creamed greens for a complete meal.

  • Salmon: The slight bitterness of the greens contrasts nicely with the rich, flaky texture of salmon. The flavors work well together, creating a well-rounded plate.

  • Grilled Tofu or Tempeh: For a plant-based option, tofu or tempeh works well with this dish. The protein’s subtle flavor complements the richness of the creamed greens, making for a satisfying vegan meal.

  • Steak: A juicy, well-seasoned steak with creamed kale and spinach is a hearty and satisfying combination, perfect for a more indulgent meal.

  • Fresh Herbs: A sprinkle of fresh herbs like parsley, thyme, or basil adds a burst of freshness and color. Herbs can help brighten up the dish and balance the creaminess.

  • Lemon Zest or Juice: A touch of lemon zest or a squeeze of lemon juice adds acidity, cutting through the richness of the cream and brightening up the dish.

  • Crushed Red Pepper Flakes: If you like a little heat, sprinkle some crushed red pepper flakes over the dish for a spicy kick.

creamed kale and spinach

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Frequently Asked Questions

Can I use fresh kale instead of frozen kale?

Yes! You can use fresh kale instead of frozen kale. Just be sure to remove the tough stems and chop it into smaller pieces. Since fresh kale wilts down more quickly than frozen, you may need to sauté it a bit longer to achieve the desired texture.

Can I use frozen spinach instead of fresh?

Yes, you can use frozen spinach, but be sure to thaw and squeeze out any excess water before adding it to the pan. This will help prevent the dish from becoming too watery. If using frozen spinach, reduce the cooking time slightly since it’s already cooked.

Can I make this dish dairy-free?

Absolutely! To make this dish dairy-free, substitute the heavy cream with a plant-based cream (like coconut cream or almond milk) and use nutritional yeast in place of the shredded parmesan. This will keep the dish creamy and flavorful without the dairy.

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Dec 16 Weekly Meal Plan

bbq pineapple chicken

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Sausage Egg Muffins Cajun Sausage Stew Pineapple BBQ Chicken and Coconut Cauliflower Rice
Tues Oven Baked Pineapple Carrot Muffins Bars One Pot Chicken Meatball and Kale Soup Cauliflower Sausage Pizza
Wed Sausage Egg Muffins Cajun Sausage Stew Pineapple BBQ Chicken and Coconut Cauliflower Rice
Thurs Oven Baked Pineapple Carrot Muffins Bars One Pot Chicken Meatball and Kale Soup Cauliflower Sausage Pizza
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

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 below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Preparation:

  1. Preheat ovens: Set to 400°F (for egg muffins, pineapple muffin bar, BBQ chicken, and pizza) 

  2. Chop ingredients: Dice vegetables (split for all recipes). Prep cauliflower steaks, saving extra florets. Chop cilantro.

  3. Mix batters and meatballs: Whisk the pineapple carrot muffin batter. Combine the sausage-egg mixture. Mix and roll the chicken meatballs into 2-inch balls.

Cooking Phase 1: Oven Tasks

  1. Bake egg muffins and pineapple muffin bars at for 15 minutes. While baking, grease the BBQ chicken dish and prep it with sauce, pineapple, and onions. Assemble the cauliflower steaks.

  2. Remove the sausage egg muffins and pineapple muffin bars and bake the BBQ chicken (20 minutes) and cauliflower steaks (25 minutes).

Cooking Phase 2: Stove Tasks

  1. Start Cajun stew: Sauté onion, celery, and carrots; add garlic, sausage, and remaining ingredients. Simmer.

  2. Start chicken meatball soup: Sauté veggies, add broth and meatballs, bring to a boil, then simmer. Stir in kale before serving.

  3. Cook cauliflower rice: Sauté with oil, coconut milk, and seasonings until tender.

Final Steps:

  1. Finish baking: Flip BBQ chicken for final 5 minutes. Top cauliflower steaks with sauce, cheese, and sausage, and bake another 5-10 minutes.

  2. Serve: Plate sausage egg muffins with strawberries, BBQ chicken with cauliflower rice (garnish with cilantro), Cajun stew, chicken meatball soup, and muffin bars.

  3. Storage: When cooking is finished, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: Both items can be reheated in the microwave. Use silicone muffin liners for the egg muffins for easy release and cleanup. Let the pineapple muffin bars cool completely before slicing to prevent crumbling.

  • Lunch: Both items can be reheated in the microwave.

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Egg muffins: Substitute chicken sausage with turkey sausage, ham, or a plant-based sausage for variety.

  • Pineapple Muffin Bars: Mix in raisins, walnuts, or shredded coconut for added texture and flavor.

  • Cajun Stew: Use shrimp, chicken, or tofu instead of sausage. Replace okra with green beans or zucchini if preferred.

  • Chicken Meatball Soup: Substitute baby kale with spinach or Swiss chard. Use turkey or beef for the meatballs.

  • Pineapple BBQ Chicken: Garnish with toasted coconut or sliced green onions for extra flavor.

  • Cauliflower Pizza: Replace sausage with pepperoni, mushrooms, or roasted chickpeas for a vegetarian option.

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

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Snacks

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Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

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Showcase 3

Grocery Pantry
Staples

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Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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Air Fryer Cajun Salmon Bites

cajun salmon bites and creamed corn

Looking for a quick, flavorful meal that feels gourmet without the hassle? These Cajun Salmon Bites with Creamed Corn are a game-changer for busy individuals who crave bold, mouthwatering flavors in a fraction of the time. With tender, flaky salmon coated in a sweet and spicy glaze and paired with creamy, comforting corn, this recipe hits all the right notes. Whether you’re prepping meals for the week or whipping up a dinner that impresses without stress, these salmon bites are here to make your life deliciously easy.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 243kcal | Carbohydrates: 10g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 78mg | Sodium: 355mg | Potassium: 746mg | Fiber: 1g | Sugar: 9g | Vitamin A: 1042IU | Vitamin C: 0.1mg | Calcium: 22mg | Iron: 2mg

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cajun salmon bites and creamed corn

Why This Recipe Is Perfect for Busy Individuals

  • Quick Cook Time: The salmon bites cook in just 8–10 minutes in the air fryer, making it a breeze for those with tight schedules.

  • Minimal Ingredients: With just five simple ingredients, there’s no need for an overwhelming grocery list.

  • Easy Prep: Cutting the salmon into bite-sized pieces and tossing them in the seasoning takes under 10 minutes.

  • Air Fryer Convenience: No need to watch a stove or oven—set the air fryer and let it do the work.

  • Versatile Sides: Pair the bites with whatever you have on hand—creamed corn, rice, or even a salad—for a customizable and stress-free meal.

  • Packed with Flavor: The Cajun seasoning and honey create a sweet-and-spicy glaze that feels gourmet but takes almost no effort.

  • Perfect for Meal Prep: Make a big batch and portion into containers for lunches or dinners throughout the week. Reheats like a dream in minutes!

The PrepYoSelf Newsletter

The Ingredients: Why They Pack a Flavor Punch

  • Salmon: Salmon is naturally rich and buttery, with a mild flavor that pairs perfectly with bold seasonings. Its tender, flaky texture makes it an ideal base for a dish that balances spice, sweetness, and savory notes.

  • Cajun Seasoning: This blend of spices—typically a mix of paprika, garlic powder, onion powder, cayenne pepper, and herbs—brings the heat and an explosion of bold, smoky flavors. It transforms simple salmon into a dish that tastes like it came straight from the heart of Louisiana.

  • Honey: Honey adds a touch of natural sweetness that balances the spiciness of the Cajun seasoning. It also caramelizes during cooking, creating a subtle glaze that enhances the salmon’s savory flavor while giving the bites a beautiful golden-brown color.

  • Olive Oil: Olive oil acts as a binding agent, helping the seasoning and honey stick to the salmon evenly. It also ensures the bites stay moist and develop a slightly crispy exterior when cooked in the air fryer. Its mild, fruity flavor complements the dish without overpowering it.

  • Creamed Corn: This classic comfort food side adds a creamy, slightly sweet contrast to the spicy Cajun salmon. Its smooth texture and subtle sweetness make it the perfect partner, balancing the dish for a well-rounded flavor experience.

cajun salmon bites and creamed corn

Easy Recipe Steps for Air Fryer Salmon Bites

  1. Prep the Salmon: Use a sharp knife to cut the salmon into 1-inch cubes. Pat the pieces dry with a paper towel to remove excess moisture—this helps the seasoning stick better and ensures a crispy finish.

  2. Season the Salmon: Place the salmon pieces in a mixing bowl. Sprinkle the Cajun seasoning evenly over the salmon. Drizzle in the honey and olive oil. Use a spoon or clean hands to toss the salmon pieces gently, ensuring each piece is fully coated with the seasoning mixture.

  3. Prepare the Air Fryer: Lightly spray or brush the air fryer basket with oil to prevent sticking. Arrange the salmon bites in a single layer, leaving a little space between each piece for even cooking.

  4. Cook the Salmon: Set the air fryer to 400°F and cook for 8–10 minutes. Check at the 8-minute mark to ensure the salmon is golden brown and flakes easily with a fork. If needed, cook for an additional 1–2 minutes.

  5. Pair & Serve: Serve the salmon bites hot with creamed corn or your choice of sides, such as rice, roasted vegetables, or a fresh salad.

Reference the recipe card below for detailed instructions.

cajun salmon bites and creamed corn

Meal Prep Pairing Tips

  • Hearty Grains: Pair the salmon bites with fluffy white or brown rice for a classic, satisfying base. For a nutty, protein-packed option, quinoa works beautifully.

  • Fresh & Light: Add a crisp side salad drizzled with a tangy vinaigrette for a refreshing contrast. Steamed or roasted vegetables such as broccoli, asparagus, or green beans also make excellent choices.

  • Southern Flair: Embrace a Southern-inspired touch by serving the salmon with cheesy grits or mashed sweet potatoes. Cornbread adds a rustic and comforting element to the meal.

  • Low-Carb Options: For a lighter option, cauliflower rice or mashed cauliflower is a great substitute. Zucchini noodles or sautéed spinach also pair wonderfully with the bold flavors of the Cajun salmon.

cajun salmon bites and creamed corn

cajun salmon bites and creamed corn

Cajun Salmon Bites with Creamed Corn

These spicy cajun salmon bites are a time-saving solution for anyone balancing a busy lifestyle but still craving something wholesome and delicious. Try it out—you’ll be hooked!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Cajun
Servings 2
Calories 243 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 10 oz salmon (fresh and skinless)
  • 2 teaspoon cajun seasoning
  • 1 tablespoon honey
  • 1 tablesoon olive oil
  • 1/4 teaspoon salt
  • 1.5 cup creamed corn (optional, or choose your favorite side)

Instructions
 

  • Prep the Salmon: Cut the salmon into 1-inch cubes and pat them dry with a paper towel.
  • Season the Salmon: In a mixing bowl, sprinkle the salmon with Cajun seasoning. Add the honey and olive oil, then toss until each piece is well coated.
  • Cook in the Air Fryer: Line the salmon bites in an air fryer basket and cook at 400°F for 8–10 minutes until golden brown and cooked through.
  • Pair & Serve: Enjoy with creamed corn or your choice of sides, such as rice, roasted veggies, or a salad.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 243kcalCarbohydrates: 10gProtein: 28gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gCholesterol: 78mgSodium: 355mgPotassium: 746mgFiber: 1gSugar: 9gVitamin A: 1042IUVitamin C: 0.1mgCalcium: 22mgIron: 2mg

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Frequently Asked Questions

Can I use skin-on salmon?

Yes! If your salmon has skin, remove it before cutting into cubes, or cook with the skin and remove it after cooking if preferred.

Can I substitute the honey?

Yes, you can use maple syrup or agave nectar for a similar sweetness. For a sugar-free option, try monk fruit syrup or omit it altogether.

What’s a good way to add extra vegetables to this meal?

Toss chopped bell peppers, zucchini, or asparagus in the air fryer alongside the salmon, or serve with a side of steamed or roasted veggies.

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Cheesy Smashed Brussels Sprouts

cheesy smashed brussel sprouts

Whether you’re hosting a holiday dinner or prepping your meals for the week, these cheesy smashed brussels sprouts are a must-try for their versatility, flavor, and ease. This Cheesy Smashed Brussels Sprouts recipe is the perfect balance of crispy, cheesy, and savory. These little flavor bombs make for a delightful side dish or snack that even brussels sprouts skeptics will adore. With a simple ingredient list and straightforward steps, you’ll be whipping up a restaurant-quality dish in no time!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 154kcal | Carbohydrates: 12g | Protein: 6g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 11mg | Sodium: 400mg | Potassium: 344mg | Fiber: 3g | Sugar: 4g | Vitamin A: 736IU | Vitamin C: 72mg | Calcium: 107mg | Iron: 1mg

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cheesy smashed brussel sprouts

Why You’ll Start Loving Brussels Sprouts

  • Bursting with Flavor: The combination of crispy roasted brussels sprouts, savory cheese, and the tangy sweetness of balsamic glaze creates a delicious flavor profile that feels both festive and comforting.

  • Crowd-Pleasing Appeal: Even picky eaters who claim they don’t like brussels sprouts might change their minds once they taste the crispy edges and cheesy topping. It’s a side dish that can convert skeptics into fans.

  • Holiday-Worthy Presentation: The golden brown sprouts topped with melted cheese look stunning on a holiday table. Plus, they pair beautifully with classic holiday proteins like roast turkey, ham, or beef tenderloin.

  • Simple Yet Sophisticated: This recipe uses minimal ingredients but delivers a restaurant-quality dish. It’s easy to make yet has a refined look and flavor, making it perfect for impressing guests or upgrading a weeknight meal.

  • Perfect for Meal Prep: Brussels sprouts hold up well when reheated, making this recipe ideal for weekly meal prep. Just store them in an airtight container, and they’ll stay flavorful and satisfying for days.

  • Versatile Pairing Options: Whether you’re serving them alongside a holiday feast or pairing them with grilled chicken, roasted salmon, or a veggie-packed grain bowl for meal prep, these sprouts complement a wide range of dishes.

  • Customizable for Any Occasion: Swap out mozzarella for Parmesan, Gruyère, or even cheddar to tailor the flavors to your liking. You can also sprinkle red pepper flakes for a spicy kick or drizzle extra balsamic glaze for added sweetness—perfect for different tastes and occasions!

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Simple Ingredients You’ll Need

  • Brussels Sprouts: These little green veggies are the star of the show! When roasted, their natural sugars caramelize, creating a nutty, slightly sweet flavor. Their hearty texture holds up well to boiling, smashing, and roasting, making them the perfect base for this recipe.

  • Olive Oil: Olive oil enhances the roasting process by helping the brussels sprouts crisp up in the oven. Its mild, fruity flavor complements the natural sweetness of the sprouts and allows the other seasonings to stick to their surface.

  • Balsamic Glaze: This tangy-sweet ingredient adds a pop of bold flavor, balancing the earthiness of the sprouts. The glaze also caramelizes during roasting, creating a glossy, slightly sticky layer that amplifies the dish’s appeal.

  • Salt: A small but mighty ingredient, salt enhances all the flavors in the dish, drawing out the natural sweetness of the brussels sprouts and balancing the tang of the balsamic glaze.

  • Garlic Powder: Garlic powder provides a subtle, savory depth that pairs beautifully with both the roasted sprouts and the cheese. Its mild, consistent flavor ensures every bite is seasoned perfectly without overpowering the dish.

  • Pepper: Black pepper adds a hint of warmth and spice that balances the richness of the cheese and the sweetness of the balsamic glaze. It gives the dish a touch of complexity.

  • Shredded Mozzarella (or Parmesan Cheese): Cheese brings richness, creaminess, and a touch of indulgence. Mozzarella adds a melty, stretchy texture, while Parmesan offers a sharp, nutty flavor and creates crispy edges. Whichever you choose, the cheese elevates the sprouts to irresistible comfort food territory.

cheesy smashed brussel sprouts

How to Make Cheesy Smashed Brussels Sprouts

  1. Prep the Oven and Baking Sheet: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper to prevent sticking and make cleanup easier.

  2. Trim the Brussels Sprouts: Rinse the brussels sprouts under cool running water to remove any dirt. Use a small, sharp knife to cut off the stem ends (the hard, dry part at the bottom). Peel away any outer leaves that are damaged or discolored.

  3. Cook the Sprouts Until Tender: Bring a large pot of water to a boil. Carefully add the brussels sprouts and cook them for 8-10 minutes, or until they are tender when pierced with a fork. Be careful not to overcook, as they will soften further in the oven.

  4. Cool the Sprouts: Once tender, drain the brussels sprouts in a colander. To prevent them from continuing to cook and becoming mushy, run them under cold water or place them in a bowl of ice water for about 1 minute. Drain again and pat them completely dry with a clean kitchen towel or paper towels.

  5. Make the Seasoning: In a small bowl, mix together the olive oil, balsamic glaze, salt, garlic powder, and pepper. This will serve as a flavorful coating for the sprouts.

  6. Prepare the Brussels Sprouts for Roasting: Spread the brussels sprouts on the prepared baking sheet, leaving about 2 inches of space between each one to ensure even roasting.

  7. Smash the Sprouts: Using the bottom of a sturdy glass or jar, gently press down on each brussels sprout to flatten it slightly. Aim for a disc shape, about ½-inch thick, but don’t press too hard—you want them to stay intact.

  8. Season and Add Cheese: Brush the smashed sprouts generously with the olive oil mixture, coating both sides for maximum flavor. Sprinkle the shredded cheese evenly over the top of each sprout.

  9. Roast to Crispy Perfection: Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the edges of the brussels sprouts are golden brown, the cheese is bubbly, and everything looks deliciously crispy.

  10. Serve and Enjoy: Remove the baking sheet from the oven and let the sprouts cool slightly before serving. These are best enjoyed warm, as a side dish or snack.

Reference the recipe card below for detailed instructions.

cheesy smashed brussel sprouts

Meal Prep Tips

  • Smashing Tip: If the glass sticks while smashing, spray its bottom lightly with cooking spray.

  • Cheese Choice: Mozzarella gives a stretchy texture, while Parmesan adds a crispy, nutty flavor. Pick your favorite or mix both!

  • Reheating: Reheat leftovers in an air fryer or oven to restore their crispy texture.

  • Protein Pairings: Grilled or roasted chicken pairs wonderfully with the crispy, cheesy flavors of this dish. Baked or glazed pork tenderloin complements the sweetness of the balsamic glaze. Light proteins like salmon or shrimp add a fresh, buttery element that contrasts with the earthy brussels sprouts.

  • Sauces and Condiments: Add a drizzle of garlic aioli, pesto, or honey mustard dressing for an extra layer of flavor. A light drizzle of extra balsamic glaze after cooking can amplify the dish’s sweetness and tang.

cheesy smashed brussel sprouts

cheesy smashed brussel sprouts

Cheesy Smashed Brussels Sprouts

Make these ahead for the week! Store them in an airtight container and reheat in the oven or air fryer to revive their crispy texture. Pair with grilled chicken or a light salad for a complete meal.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 40 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 4
Calories 154 kcal

Equipment

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

Ingredients
  

  • 12 oz brussels sprouts
  • 2 tablespoons olive oil
  • 2 tablespoon balsamic glaze
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 cup shredded mozzarella cheese

Instructions
 

  • Prep and Preheat: Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper for easy cleanup.
  • Trim the Brussels Sprouts: Trim off the stem ends of the brussels sprouts and remove any outer leaves that look discolored or wilted.
  • Boil to Tender Perfection: Bring a large pot of water to a boil and carefully add the brussels sprouts. Cook for 8-10 minutes until they are fork-tender.
  • Cool Them Down: Drain the brussels sprouts and quickly cool them by running them under cold water or plunging them into an ice bath. This halts the cooking process and keeps them from becoming mushy. Pat them dry with a paper towel to remove excess moisture.
  • Seasoning Magic: In a small bowl, whisk together the olive oil, balsamic glaze, salt, garlic powder, and pepper.
  • Smash and Brush: Place the brussels sprouts on the prepared sheet pan, leaving about 2 inches of space between each. Using the bottom of a glass jar, gently press each brussels sprout to flatten it slightly. Brush both sides of each sprout with the olive oil mixture for that irresistible flavor boost.
  • Cheesy Goodness: Sprinkle the smashed brussels sprouts generously with shredded mozzarella or Parmesan cheese.
  • Roast to Perfection: Roast in the preheated oven for 25-30 minutes or until the edges are golden brown, crispy, and the cheese is bubbly and slightly browned.
  • Serve and Savor: Remove from the oven and let them cool for a minute before serving. These crispy, cheesy delights are best enjoyed warm!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 154kcalCarbohydrates: 12gProtein: 6gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 11mgSodium: 400mgPotassium: 344mgFiber: 3gSugar: 4gVitamin A: 736IUVitamin C: 72mgCalcium: 107mgIron: 1mg

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Frequently Asked Questions

Can I use frozen brussels sprouts instead of fresh ones?

Yes, you can use frozen brussels sprouts in a pinch! However, fresh brussels sprouts will give you the best texture and flavor. If using frozen, make sure to thaw and pat them dry before boiling or roasting to avoid excess moisture.

Can I add other seasonings or ingredients to this recipe?

Absolutely! This recipe is versatile and allows you to get creative with seasonings. Try adding red pepper flakes for a bit of heat, smoked paprika for a smoky touch, or even chopped fresh herbs like rosemary or thyme for added aroma.

 How do I know when the brussels sprouts are done roasting?

They’re ready when they are golden brown and crispy on the edges, and the cheese is melted and bubbly. If you notice any burnt spots, reduce the oven temperature slightly for the next batch.

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Dec 9 Weekly Meal Plan

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Asparagus & Tomato Egg Frittata Smoked Salmon and Avocado English Muffin Chicken Enchilada Stuffed Peppers
Tues Lemon Ricotta Breakfast Cake Grilled Cherry Chipotle Chicken Lettuce Wraps Cherry Chipotle Beef Chili
Wed Asparagus & Tomato Egg Frittata Smoked Salmon and Avocado English Muffin Chicken Enchilada Stuffed Peppers
Thurs Lemon Ricotta Breakfast Cake Grilled Cherry Chipotle Chicken Lettuce Wraps Cherry Chipotle Beef Chili
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

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 below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. Start by Preheating the Oven: Get the oven going and prep all the oven-based dishes. This includes the Egg Frittata, Breakfast Cake, Chicken Enchilada Stuffed Peppers, and Corn for the Chicken Salad. Organize your ingredients and get everything ready for baking!

  2. Bake Your Oven Dishes: Once prepped, pop these items into the oven and let them cook while you focus on the stovetop tasks.

  3. Simmer the Beef Chili: On the stovetop, whip up a hearty pot of beef chili. Let it simmer and develop its rich flavors as you move on to the next step.

  4. Grill the Chicken: While the chili is cooking, fire up another burner and grill the chicken. This will give it that perfect charred flavor to elevate your meals.

  5. Assemble the Salmon English Muffins: Lastly, put together the salmon English muffins. Pro tip: Keep the components separate until you’re ready to eat to maintain the muffin’s crispness and prevent the avocado from browning.

  6. When cooking is finished, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: Both items can be reheated in the microwave.

  • Lunch: Serve the salmon English muffin chilled. The grilled chicken and roasted corn can be reheated in the microwave, while the salad ingredients can be served chilled

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Egg frittata: Feel free to use whatever vegetables you have on hand. For example, instead of asparagus, you can use spinach.

  • English muffin: You can swap this with a bagel or toast.

  • Ground Beef: You can use your choice of ground meat such as chicken or turkey

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

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Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

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Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

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Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Download PDF

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Cranberry and Pear Chicken Salad with Arugula

cranberry and pear chicken salad with arugula and vinaigrette

Winter is the perfect time to cozy up with vibrant and hearty meals that are as nutritious as they are flavorful. This Cranberry and Pear Chicken Salad with Arugula is the ultimate winter-inspired dish that brings together the tangy taste of fresh cranberries, the sweetness of juicy pears, and the crunch of pecans. It’s an easy recipe for meal prep and versatile enough to wow your holiday gathering or potluck.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 540kcal | Carbohydrates: 10g | Protein: 36g | Fat: 41g | Saturated Fat: 6g | Polyunsaturated Fat: 18g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 107mg | Sodium: 1733mg | Potassium: 612mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1008IU | Vitamin C: 11mg | Calcium: 103mg | Iron: 2mg

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cranberry and pear chicken salad with arugula and vinaigrette

Why It’s Perfect for Winter & Meal Prep

  • Seasonal Ingredients: Fresh cranberries and pears are at their peak during the winter months, providing a festive touch and a burst of seasonal flavor.

  • Nutritious & Balanced: Packed with lean protein, healthy fats from pecans, and fiber-rich arugula and fruit, this salad is a well-rounded option to keep your energy up during chilly days.

  • Meal Prep Hero: This recipe stays fresh for up to 3-4 days in the fridge, making it a convenient, grab-and-go option for busy weekdays. Store the chicken salad and arugula separately for maximum freshness.

  • Holiday-Ready: The colorful mix of cranberries, pears, and pecans gives this dish a festive appeal, making it perfect for potlucks, family dinners, or holiday parties.

  • Customizable: Swap out the pecans for walnuts or almonds, add dried cranberries for extra sweetness, or use a different leafy green if arugula isn’t your style.

The PrepYoSelf Newsletter

Why These Ingredients Work Together Perfectly

  • Shredded Rotisserie Chicken Breast: The chicken is lean, tender, and subtly flavored, making it an ideal protein base that soaks up the flavors of the tangy dressing and sweet fruit. Rotisserie chicken adds convenience and richness, perfect for a quick yet hearty salad.

  • Fresh Cranberries (Chopped): Cranberries bring a tart, slightly bitter edge that cuts through the richness of the chicken and mayonnaise. Their bright flavor and vibrant red color add a festive and seasonal touch, perfect for winter dishes.

  • Pear (Diced): The pear provides natural sweetness and juiciness, balancing the tart cranberries and savory chicken. Its soft texture contrasts beautifully with the crunch of the pecans and arugula.

  • Red Onion (Diced): Red onion adds a pop of sharpness and a mild bite, enhancing the salad’s overall depth of flavor. Its vibrant color also contributes to the visual appeal of the dish.

  • Pecans (Chopped): Pecans add a buttery, nutty crunch that complements the soft texture of the chicken and pear. They also provide healthy fats, making the salad more satisfying and nutritious.

  • Mayonnaise: Acting as a creamy binder, the mayo helps all the ingredients meld together. Its richness balances the tartness of the cranberries and the sharpness of the mustard and onion.

  • Dijon Mustard: Dijon adds a subtle tangy heat and a slightly sharp flavor that enhances the dish’s complexity without overpowering it. It pairs well with the cranberries and mayonnaise for a balanced dressing.

  • Garlic Powder: A touch of garlic powder adds depth and a savory note, tying together the sweet and tangy elements of the dish.

  • Arugula Salad: Arugula’s peppery, slightly bitter flavor balances the sweetness of the pear and cranberries while adding freshness and a vibrant green color to the plate.

  • Vinaigrette (Optional): A light drizzle of vinaigrette enhances the arugula’s flavor and adds an extra layer of acidity, which complements the creaminess of the chicken salad.

cranberry and pear chicken salad with arugula and vinaigrette

Basic Steps to Meal Prep Chicken Salad

  1. Prep Your Ingredients: Use a sharp knife to chop the fresh cranberries into small pieces, dice the pear into bite-sized cubes, and finely dice the red onion. Roughly chop the pecans for added crunch.

  2. Combine the Salad Base: In a large mixing bowl, place the shredded chicken, cranberries, pear, red onion, and pecans.

  3. Make the Dressing: Add the mayonnaise, Dijon mustard, garlic powder, and salt directly into the bowl. Use a large spoon or spatula to mix everything until all the ingredients are evenly coated.

  4. Assemble the Salad: Lay the arugula on a plate or in a meal prep container. Top it with a generous scoop of the chicken salad. For extra flavor, drizzle with vinaigrette just before eating

Reference the recipe card below for detailed instructions.

cranberry and pear chicken salad with arugula and vinaigrette

Meal Prep Tips for Chicken Salad

  • Store Separately: To keep everything fresh, store the chicken salad and arugula in separate containers. This prevents the arugula from wilting due to the moisture in the chicken salad. Add the vinaigrette just before serving.

  • Keep Nuts Crunchy: If you like extra crunch, store pecans separately and add them to the salad just before eating.

  • Use up your leftover ingredients in these other recipes

  • Cranberries Alternative: Dried cranberries can be used in place of fresh for a sweeter flavor. Adjust the amount since they are more concentrated in flavor.

  • Pear Substitution: Swap pears for apples or even mandarin oranges for a sweet, juicy twist.

  • Nut Variations: Almonds or walnuts can replace pecans. For nut-free options, use sunflower or pumpkin seeds.

  • Greens Swap: If arugula isn’t your favorite, try spinach, mixed greens, or kale for a different base.

  • Bread or Crackers: Serve the chicken salad with whole-grain crackers or as a filling in a sandwich or wrap for a heartier meal.

  • Soup Combo: Pair it with a warm winter soup, such as butternut squash or tomato basil, for a comforting and balanced lunch.

cranberry and pear chicken salad with arugula and vinaigrette

cranberry salad

Cranberry and Pear Chicken Salad

This Cranberry and Pear Chicken Salad with Arugula is an effortless way to add a touch of holiday magic to your winter meal rotation.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Course lunch
Cuisine American
Servings 2
Calories 540 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 8 oz shredded rotisserie chicken breast
  • 1/2 cup fresh cranberries (chopped)
  • 1 each pear (diced)
  • 1/4 cup red onions (diced)
  • 1 oz pecans (chopped)
  • 2 tbsp mayonnaise
  • 1 tbsp dijon mustard
  • 1/4 tsp garlic powder
  • 1 tsp salt
  • 4 cups arugula salad
  • 4 tbsp vinaigrette (optional)

Instructions
 

  • Prep Your Ingredients: Chop the fresh cranberries, dice the pear and red onion, and roughly chop the pecans for added crunch.
  • Mix the Salad Base: In a large mixing bowl, combine the shredded chicken, cranberries, pear, red onion, and pecans.
  • Make the Dressing: Add the mayonnaise, Dijon mustard, garlic powder, and salt to the bowl. Mix until everything is evenly coated.
  • Assemble: For each serving, top a bed of arugula with a generous scoop of the chicken salad. If you like, drizzle with your favorite vinaigrette to enhance the flavors.
  • Note: If you don't have rotisserie chicken, boil 10 oz of chicken breast for about 20-25 minutes until it cooks to an internal temperature of 165F. Use a fork to shred with a fork and let it cool before mixing it with the rest of the ingredients.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 540kcalCarbohydrates: 10gProtein: 36gFat: 41gSaturated Fat: 6gPolyunsaturated Fat: 18gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 107mgSodium: 1733mgPotassium: 612mgFiber: 4gSugar: 4gVitamin A: 1008IUVitamin C: 11mgCalcium: 103mgIron: 2mg

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Frequently Asked Questions

How long does the chicken salad last in the fridge?

The chicken salad will stay fresh for 3-4 days if stored in an airtight container in the refrigerator. Keep the arugula separate to prevent wilting.

Can I use a store-bought vinaigrette?

Absolutely! A citrus-based vinaigrette or balsamic vinaigrette works wonderfully with the flavors in this salad.

What’s the best way to shred chicken?

For quick shredding, use two forks to pull the chicken apart. Alternatively, place the chicken in a stand mixer with the paddle attachment and mix on low speed for a few seconds.

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Creamy Mushroom and Spinach Onion Soup

mushroom and spinach onion soup

This creamy mushroom and spinach onion soup is a warm, hearty dish perfect for cool evenings. The caramelized onions add a natural sweetness, the mushrooms provide earthy depth, and the wilted spinach lends freshness—all brought together in a velvety broth enriched with heavy cream. Simple to prepare yet indulgently delicious, it’s a comforting meal in every spoonful.

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Calories: 361kcal | Carbohydrates: 17g | Protein: 10g | Fat: 30g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 67mg | Sodium: 1244mg | Potassium: 862mg | Fiber: 3g | Sugar: 6g | Vitamin A: 5097IU | Vitamin C: 22mg | Calcium: 130mg | Iron: 3mg

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mushroom and spinach onion soup

Why This Recipe is Perfect for a Thanksgiving Meat Break:

  • A Hearty Yet Meat-Free Alternative: This creamy mushroom and spinach onion soup is packed with earthy mushrooms, sweet caramelized onions, and savory beef broth flavors that mimic the richness of traditional meat dishes—without actually including meat. It’s the perfect way to take a break from the turkey and ham without sacrificing comfort and satisfaction.

  • Light Yet Indulgent: With the velvety texture of heavy cream and the umami-packed broth, this soup feels indulgent without being overly heavy. It’s a welcome reprieve from the decadence of stuffing, gravy, and buttery casseroles while still offering a rich, cozy experience.

  • Savory Comfort for Non-Meat Eaters: If you have vegetarians in the crowd (substitute vegetable broth for the beef broth!), this dish is a fantastic, flavor-forward option that doesn’t feel like a compromise. The caramelized onions and sautéed mushrooms provide layers of taste that rival any meat-based comfort dish.

  • A Touch of Green Amongst the Feast: Baby spinach adds a fresh, nutrient-packed burst of color and flavor, offering a much-needed veggie break from the carb-heavy Thanksgiving sides. It balances the richness of the soup with its light and slightly bitter notes.

  • Quick and Simple: This recipe comes together in just 30 minutes, making it an ideal addition to your menu when you need something easy to prepare but still impressive enough to eat.

  • Warm and Soul-Soothing: Cooking isn’t just about the food; it’s about the feeling. This soup is warm, creamy, and soul-soothing—offering the same cozy vibes as the best comfort food dishes without being meat-centric.

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Ingredient Breakdown:

  • Onion (Thinly Sliced): Onions serve as the flavor punch of this dish. When caramelized, they develop a natural sweetness that serves as the flavor base of the soup. Their soft, velvety texture adds body to the broth, while their mild sweetness perfectly balances the earthiness of the mushrooms and the richness of the cream.

  • Sliced Mushrooms: Mushrooms bring a deep, earthy umami flavor that elevates the soup’s savory profile. When sautéed, they develop a meaty texture and slightly smoky notes, which contrast beautifully with the creamy and sweet elements of the dish. Their natural glutamates also enhance the overall taste, making the soup more flavorful.

  • Minced Garlic: Garlic provides a punch of aromatic depth, rounding out the dish with its subtle spice and complexity. It complements the caramelized onions and mushrooms by adding warmth and enhancing their natural flavors without overpowering the dish.

  • Baby Spinach: Spinach adds a fresh, slightly bitter note that contrasts and balances the richness of the cream. Its vibrant green color also makes the dish visually appealing, while its tender leaves melt into the broth, adding texture and nutrients without overpowering the flavors.

  • Flour: Flour acts as a thickening agent, creating a silky, velvety texture for the soup. It binds the liquids together, transforming the broth and cream into a luscious base that holds all the flavors. By cooking the flour with the onions, you ensure there’s no raw flour taste in the final dish.

  • Beef Broth: The beef broth is the backbone of the soup, adding depth, savoriness, and complexity. Its bold, meaty flavor complements the mushrooms and onions, creating a robust base that supports the cream’s richness while keeping the soup light enough to enjoy as a starter or side.

  • Heavy Cream: Cream ties everything together by adding richness and a luxurious mouthfeel. It mellows the stronger flavors, like garlic and beef broth, while amplifying the caramelized sweetness of the onions and the earthy warmth of the mushrooms.

  • Salt and Pepper: These simple seasonings are essential to bring out the natural flavors of the other ingredients. Salt enhances the savory umami notes of the mushrooms and broth, while pepper adds a gentle spice that brightens the overall taste.

mushroom and spinach onion soup

Basic Steps to Meal Prep Mushroom and Spinach Onion Soup

  1. Sauté the Mushrooms: Heat the olive oil in a large pan over medium heat. Once the oil is hot, add the sliced mushrooms in a single layer. Let them cook undisturbed for 2-3 minutes to develop a golden-brown color, then stir occasionally to ensure even cooking. Continue to sauté until the mushrooms soften and their moisture evaporates, about 5-7 minutes. Remove the mushrooms from the pan and set aside on a plate.

  2. Caramelize the Onions: In the same pan, add the thinly sliced onions. Stir to coat them in the remaining oil, then reduce the heat to medium-low. Cook the onions, stirring occasionally, until they soften and turn golden brown, about 10 minutes. If the pan looks dry or the onions start to stick, add a tablespoon of water and scrape the bottom of the pan to loosen any caramelized bits. This step develops a deep, sweet flavor, so take your time.

  3. Incorporate Garlic and Flour: Once the onions are golden and fully caramelized, add the minced garlic and stir for about 1 minute, until it becomes fragrant. Sprinkle the flour evenly over the onions and stir continuously. The mixture will become thick and pasty—this is the base that will help thicken the soup later. Cook for an additional 1-2 minutes to remove the raw taste of the flour.

  4. Add Liquids and Thicken: Slowly pour in the beef broth, stirring constantly to avoid lumps. Scrape the bottom of the pan to incorporate all the flavorful caramelized bits. Once combined, stir in the heavy cream. Increase the heat slightly and bring the mixture to a gentle simmer. Stir occasionally as it cooks for 5-7 minutes, allowing the soup to thicken. It should coat the back of a spoon when ready.

  5. Cook the Spinach and Reintroduce Mushrooms: Add the baby spinach to the soup and stir until it wilts completely, about 2 minutes. Return the sautéed mushrooms to the pan, stirring to combine everything evenly. Let the soup simmer for 1-2 more minutes to meld the flavors.

  6. Season and Serve: Taste the soup and season with salt and pepper as needed. Stir well and ladle into bowls. For an extra touch, garnish with a sprinkle of fresh parsley or grated Parmesan if desired. Serve hot with crusty bread or dinner rolls.

Reference the recipe card below for detailed instructions.

mushroom and spinach onion soup

Meal Prep Pairing Tips:

  • Customize for Variety: Mix in cooked pasta, rice, or barley to make it more filling and hearty.

  • Bread Pairings: Crusty bread, like a baguette or sourdough, is perfect for dipping and soaking up the creamy broth. Garlic bread or cheesy toast adds an extra layer of indulgence.

  • Salad Pairings: A fresh, crisp salad with a light vinaigrette, like arugula or mixed greens with lemon dressing, balances the soup’s richness. A roasted vegetable salad (with Brussels sprouts, sweet potatoes, or beets) complements the earthy mushroom flavors.

mushroom and spinach onion soup

mushroom and spinach onion soup

Creamy Mushroom and Spinach Onion Soup

This creamy mushroom and spinach onion soup combines caramelized onions, sautéed mushrooms, and velvety cream for a comforting, hearty dish.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch
Cuisine American
Servings 2
Calories 361 kcal

Equipment

  • knife
  • cutting board
  • spatula

Ingredients
  

  • 1 onion (thinly sliced)
  • 2 cups mushrooms (sliced)
  • 2 tablespoons garlic (minced)
  • 3 cups baby spinach
  • 1 tablespoon flour
  • 2 cups beef broth
  • 1/2 cup heavy cream
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Sauté the Mushrooms: Heat the olive oil in a large pan over medium heat. Add the sliced mushrooms and sauté until they soften and develop a golden-brown color, about 5-7 minutes. Remove the mushrooms from the pan and set them aside.
  • Caramelize the Onions: In the same pan, add the thinly sliced onions. Cook them over medium heat, stirring occasionally, until they soften and caramelize, about 10 minutes. Add small splashes of water as needed to prevent sticking and to enhance the caramelization process.
  • Incorporate Garlic and Flour: Once the onions are deeply caramelized, stir in the minced garlic and cook until fragrant, about 1 minute. Sprinkle the flour over the onions and stir until it forms a paste, cooking for an additional minute to remove the raw flour taste.
  • Add Liquids and Thicken: Slowly pour in the beef broth while stirring to combine, followed by the heavy cream. Simmer the mixture, stirring occasionally, until it begins to thicken, about 5 minutes.
  • Finish with Spinach and Mushrooms: Add the baby spinach to the pan and cook until it wilts, about 2 minutes. Return the sautéed mushrooms to the soup and stir to combine. Season with salt and pepper to taste.
  • Serve and Enjoy: Ladle the creamy soup into bowls, garnish with fresh herbs (if desired), and serve hot with crusty bread or a side salad.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 361kcalCarbohydrates: 17gProtein: 10gFat: 30gSaturated Fat: 15gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 67mgSodium: 1244mgPotassium: 862mgFiber: 3gSugar: 6gVitamin A: 5097IUVitamin C: 22mgCalcium: 130mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of cream?

Yes, you can use half-and-half or coconut milk for a lighter version, but the texture may be slightly less rich.

Can I make this soup gluten-free?

Swap the flour for a gluten-free alternative like cornstarch or rice flour to thicken the soup.

Can I make this soup vegetarian?

Absolutely! Substitute vegetable broth for beef broth to make it vegetarian-friendly.

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Easy Quiche Recipe

Quiche-Eggs baked in pie crust with veggies

Looking for a simple, delicious way to use up leftovers or whip up a satisfying meal? This easy veggie quiche is just the ticket! Made with a buttery premade crust, creamy eggs, and a colorful medley of sweet potatoes, zucchini, tomatoes, and tangy feta cheese, it’s a perfect dish for any time of day. Whether you’re meal-prepping for the week, hosting brunch, or craving a break from holiday leftovers, this quiche has you covered. Plus, it’s versatile enough to adapt with your favorite veggies or add-ins!

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Calories: 361kcal | Carbohydrates: 27g | Protein: 14g | Fat: 22g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 262mg | Sodium: 639mg | Potassium: 311mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3072IU | Vitamin C: 7mg | Calcium: 148mg | Iron: 3mg

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Quiche-Eggs baked in pie crust with veggies

Why This Recipe is Great for Leftovers

  • Leftover Heroes: Got leftover pie crust or random veggie scraps? BAM—instant quiche magic. You’re saving food and money. 

  • Veggie-Packed Goodness: After all that turkey and ham, your body is basically begging for a veggie break. You deserve this plant-powered dish. 

  • Fridge Clearance Queen/King: Use up those half-zucchinis, lonely tomatoes, or sweet potato stragglers. No veggie left behind! 

  • Stress-Free & Fancy-Looking: Looks impressive, tastes amazing, and takes minimal effort. Winning on every level. 

  • Perfect for Any Time of Day: Breakfast? Lunch? Dinner? Snack? Quiche doesn’t judge—it’s there for you 24/7. 

  • Crowd-Pleasing & Customizable: Got other leftovers? Toss ‘em in! Cheddar instead of feta? Yes, please. Bacon bits? Go for it! Quiche is your culinary canvas. 

  • Light & Fresh: This recipe is like a palate cleanser for your soul after all those rich holiday meals. It’s hearty yet refreshing.

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Let’s Break Down the Ingredients

  • Premade Pie Crust: The buttery, flaky crust provides the perfect foundation for the creamy filling. It balances the richness of the eggs and adds a satisfying crunch to every bite. Plus, it makes this recipe super convenient—no need to whip up a crust from scratch!

  • Eggs: Eggs are the glue that holds everything together. They create a silky, custard-like texture when baked and provide a neutral canvas that lets the veggies and cheese shine. Plus, they’re packed with protein for a hearty, satisfying meal.

  • Sweet Potato: Thinly sliced sweet potatoes add natural sweetness and a velvety texture. They contrast beautifully with the tangy feta and savory eggs. Their vibrant orange color also makes the quiche look stunning and inviting.

  • Zucchini: Zucchini is mild and tender when cooked, making it a great addition that won’t overpower the dish. Its water content adds a touch of juiciness, balancing the density of the sweet potatoes and eggs.

  • Roma Tomato: Roma tomatoes are firm and less watery than other varieties, which is key for keeping the quiche from getting soggy. Their slight acidity cuts through the richness of the eggs and cheese, adding brightness and freshness.

  • Feta Cheese: Feta’s salty, tangy flavor elevates the quiche, giving it a punch of savory goodness. It contrasts beautifully with the sweetness of the potatoes and the mildness of the zucchini, tying all the flavors together.

Quiche-Eggs baked in pie crust with veggies

How to Make Quiche

  1. Preheat your oven: Set your oven to 375°F so it’s ready when your quiche goes in.

  2. Prepare the pie crust: Take the premade pie crust out of the package and gently press it into a 9” pie plate, making sure it fits snugly against the bottom and sides. Use your fingers to crimp or pinch the edges for a nice decorative finish.

  3. Whisk the eggs: In a mixing bowl, crack all six eggs and add the salt. Use a whisk or fork to beat them together until the mixture is smooth and slightly frothy.

  4. Layer the sweet potatoes: Lay the sweet potato slices evenly across the bottom of the crust, making sure they cover it in a single layer. Pour a small amount of the egg mixture over the sweet potatoes, just enough to coat them.

  5. Add the zucchini layer: Place the zucchini slices on top of the sweet potatoes in another even layer. Again, pour some of the egg mixture over the zucchini to cover them lightly.

  6. Top with tomatoes: Lay the tomato slices evenly on top of the zucchini. Pour the remaining egg mixture over everything, ensuring it fills in the gaps and reaches the edges of the crust.

  7. Sprinkle the cheese: Finish by sprinkling the feta cheese evenly over the top of the quiche. This will add a delicious tangy flavor and a beautiful golden finish.

  8. Bake the quiche: Carefully place the pie plate in the oven. Bake for 35-40 minutes, or until the quiche is puffed up, golden on top, and the center no longer jiggles when you gently shake the pan.

  9. Cool before serving: Remove the quiche from the oven and let it sit for about 5 minutes. This will help it set fully and make slicing easier.

Reference the recipe card below for detailed instructions.

Quiche-Eggs baked in pie crust with veggies

Meal Prep Tips and Ingredient Swaps

  • Cheese Choices: Try cheddar or gruyere for a richer flavor, or go with goat cheese for a creamier, tangy twist.

  • Veggie Varieties: Add in some chopped spinach, mushrooms, or bell peppers for more color and nutrients.

  • Protein Boost: Toss in cooked bacon bits, diced ham, or even smoked salmon for added protein and flavor.

  • Breakfast Grab-and-Go: Pair a slice with some fresh fruit for a quick and balanced breakfast. 

  • Lunch Box Hero: Pack a slice with a small side salad or roasted veggies for a satisfying lunch. 

  • Dinner Upgrade: Serve warm with a bowl of soup or a crusty piece of bread for a cozy dinner.

Quiche-Eggs baked in pie crust with veggies

Quiche-Eggs baked in pie crust with veggies

Easy Quiche Recipe

This easy veggie quiche combines a premade crust, eggs, sweet potato, zucchini, tomato, and feta for a flavorful, meal-prep-friendly dish!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 40 minutes
Course Breakfast, lunch
Cuisine American
Servings 4
Calories 361 kcal

Equipment

  • mandolin
  • oven
  • mixing bowl

Ingredients
  

  • 1 single premade pie crust (unbaked)
  • 6 eggs
  • 1/2 cup sweet potato (peeled and thinly sliced)
  • 1/2 cup zucchini (thinly sliced)
  • 1/2 cup roma tomato (thinly sliced)
  • 1/2 cup feta cheese
  • 1/4 teaspoon salt

Instructions
 

  • Preheat that oven to 375°F (because magic is about to happen).
  • Roll out your pie crust into a 9” pie plate. Crimp the edges like the artist you are!
  • In a mixing bowl, whisk together eggs and salt until smooth.
  • Layer those sweet potato slices evenly on the crust, then pour in a bit of your egg mixture.
  • Next up, arrange the zucchini slices, pour more eggy goodness, then layer in those gorgeous tomato slices.
  • Pour in the remaining egg mixture like the quiche maestro you’ve always been. Top it all off with a generous sprinkle of feta cheese.
  • Pop it in the oven and bake for 35-40 minutes, or until the center is set and your kitchen smells AMAZING.
  • Let cool for 5 minutes (if you can wait that long), slice, and serve!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 361kcalCarbohydrates: 27gProtein: 14gFat: 22gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 262mgSodium: 639mgPotassium: 311mgFiber: 2gSugar: 2gVitamin A: 3072IUVitamin C: 7mgCalcium: 148mgIron: 3mg

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Frequently Asked Questions

Can I make the quiche ahead of time?

Absolutely! You can prepare and bake the quiche the day before. Let it cool completely, then cover it tightly and store it in the fridge. When ready to serve, reheat slices in the oven at 350°F for 10-15 minutes, or microwave for about 1 minute.

Can I freeze the quiche?

Yes, quiche freezes beautifully! Let it cool completely, then wrap individual slices tightly in plastic wrap and place them in a freezer-safe bag or container. To reheat, bake frozen slices at 350°F for about 20 minutes, or microwave on a lower power setting.

Can I use egg substitutes or egg whites?

Yes, you can use liquid egg substitutes or egg whites instead of whole eggs. Just use the same about of liquid volume egg whites for the recipe.

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Dec 2 Weekly Meal Plan

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

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

Learn Now

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

Breakfast Lunch Dinner
Mon

 Air Fryer Grapefruit and Yogurt Mini Pesto Shrimp Pizzas Baked Balsamic Chicken
Tues Sausage Cornbread Muffins Sausage and Squash Arugula Salad Instant Pot Basil Beef Stew
Wed Air Fryer Grapefruit and Yogurt Mini Pesto Shrimp Pizzas Baked Balsamic Chicken
Thurs Sausage Cornbread Muffins Sausage and Squash Arugula Salad Instant Pot Basil Beef Stew
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

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 below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

  • Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

  1. First, prepare the Basil Beef Stew in the Instant Pot since this will take the longest to cook.

  2. Next, preheat the oven and start assembling the recipes that require the oven such as the Sausage Cornbread Muffins, Sausage and Squash for the Arugula Salad, and the Balsamic Chicken with Zucchini and tomatoes.

  3. While those items are cooking in the oven, pop the grapefruit halves in the Air Fryer.

  4. Finally, assemble the Shrimp Pesto Mini Pizzas.

  5. When cooking is finished, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

  • Evenly divide meals according to the serving size

  • Let all items cool before placing them in the refrigerator

  • Keep all items refrigerated under 40F until ready to eat or reheat

  • Breakfast: The grapefruit can be served chilled, while the sausage cornbread muffin can be warmed up in the microwave.

  • Lunch: Both dishes can be served chilled. However, you can also warm the shrimp mini pizzas in a toaster oven and reheat the sausage and squash in the microwave.

  • Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

  • Grapefruit: Feel free to use your choice of nuts for toppings.

  • Sausage: You can use your choice of sausage and also switch out the butternut squash with sweet potatoes.

  • Shrimp Pizzas: If you don’t have English muffins, you can serve this on a bagel, sliced bread, or even on a tortilla

  • Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

  • Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

  • Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

  • Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

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Staples

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Common Kitchen Terms

Get up to speed with those fancy cooking terms

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