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Balsamic Baked Chicken

This balsamic baked chicken recipe combines succulent bone-in chicken thighs with a flavorful marinade for a delicious and easy-to-make dish. The marinade, consisting of balsamic dressing, honey, olive oil, rosemary, garlic powder, salt, and pepper, infuses the chicken with rich and aromatic flavors. To prepare, preheat the oven to 425°F and whisk together the marinade ingredients. Arrange the chicken thighs in a baking dish, coat them with half of the marinade, and bake for 20 minutes. Then, add the remaining marinade and continue baking for 10-15 minutes until the chicken reaches a golden brown color and an internal temperature of 165°F. Once cooked, transfer the chicken to a serving dish and enjoy, pairing it with a side salad or roasted vegetables for a complete meal.

balsamic chicken

Honey Balsamic Baked Chicken

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Prep Time 5 minutes
Cook Time 32 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 4

Equipment

  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

  • 4 each bone in chicken thighs
  • 1/2 cup balsamic dressing
  • 2 tbsp honey
  • 1 tbsp olive oil
  • 1 tbsp rosemary (fresh, finley chopped)
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Preheat the oven to 425F degrees
  • In a small bowl, whisk together the balsamic dressing, honey, garlic, salt, pepper, and rosemary
  • Place the chicken thighs in a baking dish and pour half of the balsamic marinade over the chicken and make sure it is fully coated
  • Cook the chicken for 20 minutes
  • After 20 minutes, pour the rest of the balsamic marinade on top and cook for another 10-15 minutes until the chicken is golden brown and fully cooked to an internal temperature of 165
  • Remove from the oven and place it on a serving dish and enjoy! Serve with a side salad or roasted veggies

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.
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Grilled Honey Dijon Chicken Kale Salad

chicken kale salad

This delicious and gorgeous roasted sweet potato and kale salad with grilled chicken is full of flavor. It’s a nutrient-packed lunch for the week.

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Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Why This Kale Salad is Healthy

  • Complete Meal: This recipe has lean protein, complex carbs, vegetables, fruit, and healthy fats.
  • Benefits of Kale: Kale is a green, leafy, cruciferous veggie that is rich in nutrients such as fiber, antioxidants, calcium, Vitamin C, K, and Iron.
  • Benefits of Sweet Potato: This sweet and starchy root vegetable is great for meal prep because it comes in a variety of sizes and colors. It is also a great source of fiber, vitamins, and minerals that help promote gut health.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken and Marinade: For this recipe, we used chicken tenderloins because they cook fast, but you can also use boneless chicken thighs or chicken breast. We also marinated the chicken in a honey dijon sauce before grilling it.
  • Sweet Potato & Seasonings: Other orange vegetable options you can use are diced butternut squash or acorn squash.
  • Salad Ingredients: For our salad mix, we incorporated a dark leafy green such as baby kale mix, but you can also use baby spinach.
  • Toppings: We topped off the salad with crunchy components such as pecan halves and dried cranberries.
  • Salad Dressing: To streamline the ingredients, we made our own homemade vinaigrette using the same ingredients used for the chicken marinade.
Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

How to Prepare Grilled Honey Dijon Chicken Kale Salad

  1. Preheat the oven to 400F.
  2. Cut the sweet potato into small pieces and place them on a baking sheet. Season the diced sweet potato and coat with olive oil.
  3. Bake the sweet potato in the oven until they are tender and golden brown.
  4. Meanwhile, marinate the chicken and cook it on the indoor grill.
  5. Afterward, toss together the chicken with the baby kale salad, sweet potatoes, dried fruit, and nuts, and drizzle the salad dressing on top.

Reference the recipe card below for detailed instructions.

Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Meal Prep Tips for Kale Salad

  • Other Flavors: To make kale taste good, add citrus flavors. Kale leaves are crunchy and have a strong taste. Therefore, acidic flavors can cut through the tough flavors of raw kale.
  • Ingredient Variations: You can also a balsamic vinaigrette or Italian dressing to marinate your chicken if you don’t want to make your own homemade dressing.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
Glass meal prep containers with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.
chicken kale salad

Grilled Honey Dijon Chicken Kale Salad

Here's a nutrient packed salad filled with lean protein, dark leafy kale mix, and roasted sweet potato tossed in a sweet and tangy honey dijon vinaigrette dressing
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • tongs
  • sheet pan
  • indoor grill
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken tenderloins
  • 2 tablespoons worcestershire sauce
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Sweet Potato & Seasonings

  • 1 sweet potato
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby kale
  • 2 tablespoons pecan halves
  • 2 tablespoons dried cranberries

Honey Dijon Vinaigrette

  • 3 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. Peel the sweet potato and cut it into small dices. Place the sweet potato on a sheet pan and sprinkle them with the seasonings. Coat the sweet potato with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, in a mixing bowl, mix together the chicken marinade. Add the chicken in the bowl and make sure it is fully coated with the marinade.
  • Heat an indoor grill on medium high heat and grill the chicken tenders on each side for about 4 to 5 minutes until they are fully cooked and reach an internal temperature of 165F.
  • Enjoy the grilled chicken tenders with the baby kale salad topped with the roasted sweet potatoes, dried cranberries, pecan halves, and a drizzle of the vinaigrette.

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Cilantro Lime Chicken Salad with Strawberry Salsa

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Frequently Asked Questions

How to store kale?

Bagged kale can keep in the fridge for up to 5 to 7 days

What is massaged kale?

Massaging kale usually involves adding an acid such as lemon juice with olive oil to chopped kale. Use your hands to massage it for a few minutes to soften the leaves. It results in a glossed and reduced volume. Massaging kale helps break down the tough cell structure and allows for a softer texture and a more appetizing flavor. 

Is it better to eat kale raw or cooked?

 Raw kale is more beneficial than cooked, however, some people find it hard to digest and dislike the bittern flavors, therefore heating it softens some of the tough fibers and make it more appealing to consume.

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Celery Chicken Salad Wrap

round plate with celery chicken salad wrapped in flour tortilla

Here’s a twist on the classic chicken salad. We’ve got shredded chicken tossed in a creamy and tangy mayo and dijon mustard dressing with crisp, diced veggies and crunchy nuts.

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Round plate with celery chicken salad served in tortilla wraps.

Reasons We Love This Chicken Salad With Celery

  • It is filling and full of fresh and bright ingredients

  • It is high in protein

  • You can make it into a healthy wrap or serve it as a healthy chicken salad topping with baby spinach or spring mix

The PrepYoSelf Newsletter

Featured Ingredients

Chicken salad is usually a blank canvas for whatever you want to add to it. Our goal was to make it easy with basic ingredients that you can easily have on hand.

To make this easy chicken salad recipe, you’ll need

  • Shredded Chicken: You can use leftover chicken breast from a pre-cooked rotisserie chicken or boil it yourself.

  • Celery: This ingredient adds a nice crisp, fresh texture to the salad. If you don’t like celery, you can use other crips veggies such as diced bell peppers.

  • Red Onions: You can use any kind of onions.

  • Green Onions: You can other herbs such as tarragon or basil.

  • Walnuts: Use any kind of nuts that you have such as pecans or almonds.

  • Mayo: If you want more added protein you can also use greek yogurt.

  • Dijon Mustard: You can also use regular mustard or spicy mustard.

  • Sugar: The sweetness adds a balance to the savory flavors of this dish.

  • Flour Tortillas: Use any kind of tortilla for your wrap. You can also use lettuce wraps for a low-carb option

Round plate with celery chicken salad served in tortilla wraps.

Basic Steps to Prepare Celery Chicken Salad

  1. In a mixing bowl, add the shredded chicken, diced vegetables, nuts, mayo, dijon mustard, salt, pepper, and sugar.

  2. Mix it all together until the ingredients are well blended.

  3. Scoop small portions of the chicken salad into each tortilla wrap (about 1/2 cup scoop per tortilla).

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

Meal Prep Tips for A Celery Chicken Salad Wrap

  • Other Cook Methods: If you don’t have pre-cooked rotisserie chicken, you can boil chicken breasts for about 15 to 20 minutes. After it cooks, use two forks to shred the chicken and let it cool.

  • Ingredient Variations: Instead of using shredded chicken, you can use boiled eggs or canned tuna.

  • Additional Ingredients: In addition to vegetables and herbs, you can also add common fruits such as sliced grapes, diced pears or apples, and even dried fruit such as dried cranberries.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. If you’re not eating the meal right away, keep the tortillas separate from the chicken salad mixture to prevent the tortillas from getting soggy.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

round plate with celery chicken salad wrapped in flour tortilla

Celery Chicken Salad Wrap

This serving of chicken salad is great to utilize leftover chicken from another meal. It's filled with fresh veggies, crunchy nuts, and a creamy dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1.5 cups shredded chicken (pre-cooked)
  • 2 tablespoons mayo
  • 2 tablespoons dijon mustard
  • 2 tablespoons green onions (chopped)
  • 1/2 cup celery (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup walnuts (chopped)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon sugar
  • 4 flour tortillas

Instructions
 

  • In a bowl, mix together the chicken, green onions, celery, red onions, walnuts, mayo, dijon mustard, salt, pepper, and sugar.
  • Scoop the chicken salad into a tortilla wrap.

Notes

Note: if you don’t have pre-cooked chicken, bring water to a boil and boil chicken breast in a pot for about 20 minutes until it fully cooks. Once it cooks, use two forks to shred it into pieces. Let it cool before mixing it with the other ingredients.

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Grilled Honey Dijon Chicken and Kale Salad

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Sheet Pan Chicken Fajitas with Mango Salsa

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Peanut Chicken Stir Fry

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Frequently Asked Questions

What to eat with chicken salad?

You can serve this with sandwich bread, in a croissant, or with lettuce wraps.

What can I use instead of celery in chicken salad?

If you need a crunch, you can use jicama, carrots, and even radish.

Can I use grilled chicken for chicken salad?

Yes! Any leftover cooked chicken works well. Just be sure to chop it up into small pieces so that it can mix well with the other ingredients.

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Butternut Squash and Black Bean Soft Taco

bean taco

If you’re trying to incorporate more protein into your plant-based diet, here’s an easy vegetarian taco lunch recipe that you can enjoy!

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Plate with butternut squash and black bean taco topped with arugula.

Sometimes it’s a challenge trying to get protein into your diet when you’re incorporating more plant-based meals. However, this vegetarian taco, butternut squash and black bean recipe is delish and tastes just as savory as a meat taco, and provides good protein as well.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Tortillas: You can use flour or corn tortillas for these tacos. If you want to keep it low-carb, use jicama tortillas

  • Butternut squash: This ingredient adds a nutty, earthy, and slightly sweet flavor to the dish and is full of ingredients.

  • Black beans: We used black beans, but you can also use any kind of beans such as  pinto beans

  • Bell pepper: You can use any color, we prefer red bell peppers for this recipe because of the sweetness of the red peppers

  • Arugula: Adding fresh greens keeps this recipe light and also adds another layer of nutrition. You can also use spring mix, baby spinach, or even baby kale

  • White onions: you can also use red onions or yellow onions

  • Seasonings: chili powder, paprika, garlic powder, salt

Plate with butternut squash and black bean taco topped with arugula.

How to Prepare Butternut Squash and Black Bean Soft tacos

  • Dice up all of your veggies.

  • Add oil to a heated skillet and start first with the onions and bell peppers.

  • Next add the seasonings, black beans, and squash, and mix everything together.

  • Serve the black bean filling inside flour tortillas.

  • Top it off with fresh arugula.

Reference the recipe card below for detailed instructions.

Plate with butternut squash and black bean taco topped with arugula.

Meal Prep Tips for Vegetarian Tacos

  • To Serve: Feel free to add sliced avocado on top

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

Glass meal prep container with butternut squash and black bean taco topped with arugula.

Black Bean Taco

Butternut Squash and Black Bean Soft Taco

These butternut squash and black bean tacos are a high-protein and healthy vegetarian lunch meal that can be ready in less than 15 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 1/4 cup white onions (diced)
  • 1 cup butternut squash (diced)
  • 1 red bell pepper (diced)
  • 1 cup black beans (drained and rinsed)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 flour tortillas
  • 1 cup arugula

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions, bell peppers, and butternut squash until they soften (about 4 to 5 minutes).
  • Next, add the black beans and sprinkle them with the seasonings. Mix everything together for another 2 to 3 minutes.
  • Serve the veggies inside the flour tortillas and top it off with fresh arugula.

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Frequently Asked Questions

Is butternut squash good for weight loss?

It is low in calories and a great source of fiber which helps you keep full, therefore it helps promote weight loss with a balanced diet.

Is butternut squash a healthy carb?

Butternut squash only has 22 g of carbs per cup of cooked squash. It is a complex carb that is rich in vitamins A, C, and B vitamins, potassium, and magnesium.

Is butternut squash anti-inflammatory?

It does have a high antioxidant content which can help promote anti-inflammatory benefits along with a balanced diet.

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Oven Baked Balsamic Chicken with Strawberries

balsamic chicken salad

Juicy and tender chicken breast baked in sweet honey and tangy balsamic glaze. This delicious salad makes for an easy chicken lunch meal prep or weeknight dinner meal.

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White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Why You’ll Enjoy This Tasty Balsamic Marinade

  • You can use this marinade for any kind of protein. It goes well with grilled pork or makes a great glaze for an Air Fryer Salmon

  • You can drizzle the marinade on top of pasta or salad

  • It also helps give a caramelized flavor to roasted veggies

The PrepYoSelf Newsletter

What You Need to Make This Balsamic Glazed Chicken

  • Chicken: We use boneless chicken breasts, but you can swap it out with other cuts of chicken such as boneless chicken thighs or chicken tenderloins.

  • Balsamic Glaze: You can find this glaze either in the condiment aisle near the salad dressings or vinegar.

  • Soy Sauce: Adding a little bit of soy sauce gives a savory and salty flavor, but you can also substitute it with regular salt.

  • Strawberries: Balsamic vinegar pairs well with strawberries giving it a sweet and tangy combination

  • Walnuts: Adding nuts to your meals is a great opportunity to add healthy fat and also provides a nice crunchy component to the salad

  • Spinach: These dark leafy greens are such a superfood that provides great nutrients and vitamins. You can also use baby kale or arugula.

  • Olive oil: You can also swap this out with avocado oil.

White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Simple Basic Steps to Make this Oven Baked Balsamic Chicken Breast

  1. Preheat the oven to 400F.

  2. In a bowl, mix together the ingredients for the marinade. Add the chicken to the bowl and let it marinate for at least 10 minutes.

  3. Meanwhile, prepare your salad ingredients. After the oven pre-heats, place the chicken on a sheet pan and bake it in the oven, flipping it over halfway through the process.

  4. After it cooks, let it rest before cutting them into thin strips.

  5. Enjoy the chicken with fresh spinach salad, topped with strawberries and walnuts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

Meal Prep Tips for Baked Balsamic Chicken Salad

  • Cook Method Options: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes). You can also grill the chicken on an indoor grill. Just be sure to monitor the heat level because the balsamic glaze will burn fast and may create some smoke.

  • Prep Tips: If you don’t want to wait 10 minutes to marinate the chicken, you can always marinate it the night before. Place it in the refrigerator overnight. The longer you marinate the chicken, the more flavorful and tender it will be.

  • Storage: Cooked chicken can be stored in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through. However, you can also enjoy the chicken chilled.

  • Extra Ingredients: If you have leftover strawberries, freeze them and save them for smoothies or use them as a topping for your breakfast yogurt or oatmeal. Walnuts can also be eaten for afternoon snacks or you can add them to baked goods and granola.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

baked chicken salad

Oven Baked Balsamic Chicken with Strawberries and Walnuts

This simple balsamic marinated chicken is perfect on top of a salad, with roasted veggies, or a side of rice pilaf.
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Prep Time 10 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

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

Ingredients
  

Chicken and Marinade

  • 12 oz chicken breasts
  • 2 tabelspoons balsamic glaze
  • 1 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon italian seasoning
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby spinach
  • 1/2 cup cherry tomatoes (sliced)
  • 2 tablespoon walnuts (chopped)

Balsamic Vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, whisk together the chicken marinade until well blended. Add the chicken breast into the bowl and marinate the chicken for at least 10 minutes.
  • Meanwhile, wash the strawberries, remove the green stems, and cut the strawberries into quarters. Go ahead and blend together the balsamic vinaigrette in a small bowl.
  • After the oven has pre-heated, place the chicken on a sheet pan and bake in the oven for 25-30 minutes until it reaches an internal temperature of 165F.
  • After the chicken cooks, let it rest and cool for a few minutes before slicing it into bite-size pieces. Enjoy the chicken with the spinach salad, topped with strawberries and walnuts, and a drizzle of the vinaigrette.

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Frequently Asked Questions

Is there a difference between balsamic glaze and balsamic vinegar?

Balsamic glaze is the reduction of balsamic vinegar. This is done by simmering the vinegar in a saucepan until it thickens and reduces in half to achieve the thick consistency of syrup.

What else can I use balsamic glaze on?

You can drizzle balsamic glaze on slices of bruschetta, Caprese salads, roasted veggies, and even on summer berries or vanilla ice cream.

What does balsamic glaze taste like?

It has an intense sweet and tangy flavor, therefore, ad it slowly to recipes because just a little bit goes a long way.

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Aug 22 Weekly Meal Plan

peanut chicken

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 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. Pre-heat the oven to 425F. Start preparing the potatoes and start baking them in the oven.
  2. Next, prepare the beef for the instant pot. Meanwhile, boil the eggs in one pot and the chicken breasts in another pot. After they cook, place the eggs in an ice bath. Remove the cooked chicken breasts from the pot and shred them with two forks. Let them cool before assembling the celery chicken salad.
  3. Then, prepare the peanut chicken celery stir fry and cook the fried eggs.
  4. after the instant pot, beef is finished cooking, carefully let the steam release and open the lid. Remove the beef from the pot and shred the beef with two forks.
  5. When everything is finished cooking, 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 protein box can be served chilled, while the fried eggs and potatoes can be reheated in the microwave
  • Lunch: The celery chicken wrap can be served chilled while the beef for the soft tacos can be reheated in the microwave
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Boiled Eggs: Feel free to swap out with another protein option such as nuts or cubed cheese
  • Chicken Salad: You can also use pre-cooked rotisserie chicken so that you don’t need to boil the chicken
  • Potato: You can also use sweet potato
  • 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

What Else

How This Page Works
Meal Prep 101
Weekly Meal Plans
Specialty Diets
Recipe Inspirations
Helpful Resources

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Pan-Fried Tilapia with Corn and Green Beans

fish and creamed corn

This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes.

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Round plate with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate.

Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also a great way to help ensure you have healthy options always available without compromising the foods you love.

A perfect example is this Pan-Fried Tilapia dish that we made. We love ordering fish and chips at restaurants, but sometimes the meal can be too greasy, so we created a version of healthy fish and chips.

Why You’ll Enjoy this Recipe

  • The fish is moist and flaky on the inside with nice golden crispiness on the outside

  • It is made with a flavorful homemade rub and paired with crispy, garlicky green beans and creamed corn

The PrepYoSelf Newsletter

Simple Ingredients for Healthy “Fish and Chips”

  • Tilapia: We used tilapia because it’s budget-friendly, but you can also use catfish or cod

  • Corn Starch: This will help give the crispiness that we enjoy in fish in chips instead of dipping it in a batter that can become too caloric.

  • Creamed Corn: If you’re not a fan of creamed corn, you can use regular corn kernels.

  • Green Beans: We used green beans instead of potatoes for our “chips” because they can be cooked to a crisp that can still give us that crunchy texture of chips

Round plate with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate

How to Prepare This Healthy “Fish and Chips”

  1. Prepping the Tilapia: Season the tilapia and sprinkle it with corn starch. Make sure they are fully coated

  2. Cooking the Tilapia: Add oil to a heated saute pan and cook the filet on each side until it fully cooks and turns golden brown

  3. Green Beans: Remove the tilapia from the pan and add the green beans. Cook until crispy and add the seasonings

  4. Corn: Heat up the creamed corn in the microwave

Reference the recipe card below for detailed instructions.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn - healthy fish and chips on a plate.

Meal Prep Tips for “Fish and Chips”

  • To Serve: We love dips with our fish and chips. Serve it with tartar sauce, a creamy sour cream horseradish sauce, or a dash of malt vinegar

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn - healthy fish and chips.

fish and green beans

Pan-Fried Tilapia with Creamed Corn and Sauteed Green Beans

This crispy pan-fried tilpia is light, healthy, and super easy. It is paired with crispy green beans and creamed corn.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup corn starch
  • 1 tablespoon olive oil

Creamed Corn and Green Beans

  • 1.5 cups canned creamed corn
  • 2 cups green beans
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Season the tilapia filets with garlic powder, paprika and salt. Then, sprinkle tilapia fillets with a little bit of corn starch and make sure they are fully coated.
  • Add the oil to a saute pan on medium-high heat and cook the filet on each side for about 3 to 4 minutes until the filet is golden brown and flakes easily with a fork.
  • Then, remove the tilapia from the pan. In the same pan, add the green beans and saute for about 3 to 4 minutes until they are tender. Season with garlic powder and salt.
  • Meanwhile, heat up the creamed corn in the microwave. Serve the tilapia with green beans and a side of creamed corn.

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Frequently Asked Questions

Is tilapia healthy?

Tilapia is a great source of protein and also a good source of omega-3 fatty acids, which are healthy fats that helps your body function.

What is the difference between corn starch and flour?

Cornstarch is a pure starch that lacks gluten which makes it more efficient in thickening. It is a fine white powder that comes from the white heart of the corn while flour is made from wheat.

Can I use flour if I don’t have corn starch?

Yes, the only difference is that cornstarch makes a crispier finish because it absorbs moisture from the food and expands, giving a crackly, puffy coating on the outside.

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Grilled Cilantro Skirt Steak and Cauliflower Rice

cilantro steak

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep.

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Round plate with grilled steak with cilantro pesto and cauliflower rice.

We’re using tasty and wholesome ingredients to help you meet your low-carb lifestyle, or if you just want a delicious steak dinner. We’ve got you covered either way.

Why You’ll Enjoy this Cilantro Pesto Sauce

  • This Cilantro Pesto sauce is made with simple and whole ingredients that come together really well bringing tons of flavor.

  • The pesto sauce can be used as a sauce, salad dressing, dipping sauce, and even a marinade.

  • It’s also a great way to use up leftover cilantro herbs, and you can freeze it too!

The PrepYoSelf Newsletter

Ingredients Needed to Make this Low Carb Steak Dinner

  • Cilantro Pesto: We use fresh cilantro herbs lime juice, pine nuts, garlic cloves, olive oil, and salt

  • Steak: We grilled skirt steak, but you can also use flank steak or any kind of steak of your choice

  • Seasonings: We used chili powder, cumin, paprika, garlic powder, and salt

  • Cauliflower Rice: We used frozen cauliflower rice because you can easily just throw it in the microwave to cook and steam. You can serve this dish with any other low-carb vegetable such as roasted zucchini, green beans, or broccoli

Round plate with grilled steak with cilantro pesto and cauliflower rice.

How to Make Grilled Skirt Steak

  1. Season the steak with the dry rub, then coat it with olive oil.

  2. Heat an indoor grill on medium-high heat and sear the steak on each side until it cooks to your desired doneness.

  3. While the steak is grilling, blend together your cilantro pesto.

  4. After the steak cooks, let it rest before slicing it into strips.

  5. Microwave the cauliflower rice according to the packaged instructions.

  6. Drizzle the Cilantro Pesto on top of the steak.

Reference the recipe card below for detailed instructions.

Round plate with grilled steak with cilantro pesto and cauliflower rice.

Meal Prep Tips for Cilantro Pesto Sauce

  • If you don’t have a blender, you can still make a cilantro dressing by chopping the cilantro and pine nuts into fine pieces. Then, whisk it together with the lime juice, and olive oil, and season with salt.

  • If the pesto flavor is too strong as a sauce, you can just use it as a marinade for the steak before grilling it.

  • To add flavor to the plain cauliflower rice, saute it with the pesto sauce to incorporate the flavors.

Glass meal prep containers with grilled steak with cilantro pesto and cauliflower rice.

steak

Grilled Skirt Steak with Cilantro Pesto and Cauliflower Rice

Easy, low-carb grilled skirt steak dinner with a flavorful cilantro pesto and steamed cauliflower rice.
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • indoor grill pan
  • tongs
  • spatula
  • saute pan

Ingredients
  

Steak and Seasoning

  • 12 oz skirt steak
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Cilantro Pesto

  • 1 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • 2 tablespoons pine nuts
  • 2 garlic clove (peeled)
  • 1/4 teaspoon salt
  • 4 cups cauliflower rice (frozen, pre-cooked, recommend Green Giant Brand)

Instructions
 

  • Season the steak and coat it with olive oil. Heat an indoor grill pan on medium high heat and sear the steak on each side for about 5 to 6 minutes until it cooks to your desired doneness.
  • Meanwhile, place the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt in a blender and blend until smooth.
  • Microwave the frozen cualiflower rice according to the packaged instructions (usually about 4 to 5 minutes).
  • After the steak cooks, let it rest before slicing into strips. Serve the steak on top of the cauliflower rice and drizzle it with the yummy cilantro pesto sauce.

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Frequently Asked Questions

How long will fresh pesto last in the fridge?

It’s best to use it up within 5 days in the fridge for the best flavor and freshness.

Can I freeze pesto?

Yes, we recommend putting them in ice cube trays or in small freezer-safe containers. It can keep in the freezer for up to 6 months.

Is pesto healthy?

If used in moderation, it can be a healthy way to add flavor to your meals such as a sauce or a marinade. However, because the ingredients do include olive oil, nuts, and sometimes cheese, these ingredients can be high in calories and fat. Therefore, you would want to make sure you incorporate them in balanced portions to your meals. For this recipe, we used olive oil which is primarily unsaturated and can contribute to some heart health benefits.

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Sauteed Pesto Chicken with Artichokes and Peppers

chicken pesto

This Keto-Friendly Pesto Chicken meal prep recipe can’t get any easier. It’s flavored with basil pesto sauce and pairs perfectly with the sweetness of the red peppers and filled with “meaty” artichokes.

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Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Why We love this Pesto Chicken

  • This meal can be ready in less than 20 minutes

  • It uses budget-friendly ingredients

  • It is packed with lots of flavors

Why is Pesto Sauce Great for Meal Prep?

  • When you need something easy to boost flavor for weekly meal prep, use pesto sauce. It’s a great way to boost flavor with simple and fresh ingredients

  • Pesto sauce is a healthy way to season your dishes because it contains herbs, garlic, lemon, nuts, cheese, and oil

The PrepYoSelf Newsletter

To Make this Easy Pesto Chicken, You’ll Need

  • Chicken Tenderloins: You can also use chicken breast chunks or cut up boneless chicken thighs into one-inch cubes

  • Bell Peppers: Use any color, but we prefer red because they are sweeter

  • Artichokes: You can use frozen or canned artichokes

  • Pesto Sauce: Make your own homemade pesto in a blender, but there are many options in the grocery store. You can always refrigerate it or freeze it for later use

Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Basic Steps to Make Sauteed Pesto Chicken

  1. Thaw out the frozen artichokes according to the packaging instructions or drain the artichokes if you are using canned.

  2. Cut the bell peppers and chicken into one-inch chunks

  3. Next, add oil to a saute pan on medium-high heat and saute the chicken for a few minutes until they are golden brown and fully cooked.

  4. Then, add the bell peppers and artichokes and cook until they are tender.

  5. At the end, add the basil pesto and mix it all together until it is fully coated with the sauce.

Reference the recipe card below for detailed instructions.

Round plate with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

Meal Prep Tips for Pesto Chicken

  • Other Cook Methods: You can also grill the chicken and vegetables on an indoor grill pan or you can cook it in an Air Fryer

  • To reheat: Reheat it in the microwave until it is warm

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To freeze: If you want to freeze this meal, you can store it in freezer bags in the freezer for up to 3 months for the best quality. Just be sure to thaw it out in the refrigerator before reheating it

Glass meal prep containers with sauteed chicken, red bell peppers, and artichokes tossed in a basil pesto sauce.

chicken pesto

Sauteed Pesto Chicken with Artichokes and Bell Peppers

Keep a batch of pesto sauce on hand and use it in your next chicken meal prep for an easy and tasty meal solution.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper
  • 2 cups artichoke hearts (frozen)
  • 3 tablespoons basil pesto sauce
  • 1 tablespoon olive oil

Instructions
 

  • Defrost the frozen artichoke hearts according to the packaging instructions or drain them if you purchased canned artichokes. Cut the bell peppers into cubes and dice the chicken in 1 inch chunks.
  • Add oil to a saute pan on medium high heat and saute the chicken for about 5 to 6 minutes until it is golden brown and fully cooked.
  • Next, add the bell peppers and artichoke hearts and let them heat through for about 2 to 3 minutes. Finish by adding the basil pesto and mixing everything well until the chicken is coated with the sauce.

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Frequently Asked Questions

What kind of pesto do I use?

The most common pre-made pestos found in grocery stores are basil pesto or tomato pesto. Either flavor will work well for this recipe.

What can I serve with this pesto chicken recipe?

If you want to keep it low carb, you can serve it with cauliflower rice, otherwise, it goes well with pasta noodles or even pita bread.

Can I freeze pesto chicken?

Yes, store it in an airtight freezer bag and freeze for up to 3 months for the best quality.

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Air Fryer Shrimp and Pineapple Kebabs

shrimp kebab

Quick and easy Air Fryer Shrimp and Pineapple kebabs filled with tropical flavors that you’re going to love for your weekly meal prep.

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Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Why We Enjoy These Air Fryer Shrimp Kebabs

Food on skewers always just makes it more fun to eat! We load ours with skewers with juicy shrimp, sweet bell peppers, tangy pineapple, and aromatic onions.

  • Cooking it in the Air Fryer makes it so easy and fast

  • All the ingredients bring their own flavors, so no need for fancy seasonings

  • If you don’t want to mess with skewers, you can still throw everything in the Air Fryer basket and let them cook all together

The PrepYoSelf Newsletter

Ingredients You’ll Need

This shrimp kebab recipe uses simple ingredients. Here are the essential that you’ll need for the skewers:

  • Shrimp: We used fresh, peeled, and deveined shrimp. You can find them also frozen, however, you’ll need to defrost them in the fridge the night before

  • Red Bell Pepper: You can use any color of bell peppers, but we like the sweetness of red bell peppers

  • Red Onions: You can use any kind of onions that you have on hand, but we like using red onions because it adds color to the dish

  • Pineapple: It’s best to use fresh pineapple for this recipe because canned pineapple will be too mushy when cooked

Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Here Are The Steps To Make Air Fryer Shrimp Kebabs

  1. Cut up the pineapple, red onions, and bell peppers into one-inch cubes.

  2. Assemble the ingredients on the skewers, alternating each ingredient on the skewers.

  3. Coat with olive oil or cooking spray and sprinkle on the seasonings.

  4. Place the skewers in the Air Fryer Basket and cook for 8 to 10 minutes at 360F.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Meal Prep Tips for Air Fryer Shrimp Kebabs

  • Adding more flavor: If you want to add more flavor, you can coat it with bbq sauce or a mixture of honey and soy sauce

  • To serve: Serve with a side salad or with a side of rice pilaf

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • Ingredient swaps: You can also use mango instead of pineapple

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper. Included is a side salad.

shrimp and pineapple kebabs

Air Fryer Shrimp and Pineapple Kebabs

Tropical flavored Shrimp and Pineapple Kebabs cooked in the Air Fryer makes an easy meal prep meal full of flavor during a busy weeknight.
4.50 from 2 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 1 red bell pepper (cubed)
  • 1/2 small red onion (cubed)
  • 2 cups pineapple (chunks)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 4 cups spring mix
  • 4 tablespoons your choice of vinaigrette dressing

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes.
  • Season the shrimp, pineapple, bell peppers, and red onions with the seasonings. Assemble the ingredients on the skewers, alternating each ingredient on the skewers. Spray each kebab skewer with cooking spray.
  • Place in the air fryer and cook at 360F for 8-10 minutes (until internal temperature is 145F). If using the oven, cook for 10-15 minutes.
  • Serve with a side salad and your choice of salad dressing.

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Frequently Asked Questions

Can I grill my skewers?

Yes, absolutely. Just be sure to soak your skewers before grilling.

What kind of shrimp do I use?

We prefer using fresh shrimp that has been peeled and deveined for this recipe.

How do you know when shrimp is cooked?

When the flesh turns from translucent to opaque, the shrimp should be cooked through.