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Spicy Sesame Tuna Salad

tuna salad with lettuce and cucumbers

Busy schedule? No problem! This Spicy Sesame Tuna Salad is the ultimate meal prep hack—flavor-packed, pantry-friendly, and ready in minutes! If you’re looking for an easy, protein-rich meal that can be enjoyed cold or hot, this is IT.

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

Calories: 291kcal | Carbohydrates: 6g | Protein: 24g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 61mg | Sodium: 889mg | Potassium: 318mg | Fiber: 1g | Sugar: 2g | Vitamin A: 413IU | Vitamin C: 6mg | Calcium: 59mg | Iron: 3mg

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tuna salad with lettuce and cucumbers
tuna salad with lettuce and cucumbers

Spicy Sesame Tuna Salad

This 5-minute Spicy Sesame Tuna Salad is creamy, bold, and packed with protein. Perfect for spring rolls, lettuce wraps, or a melty, toasty sub.
No ratings yet
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Prep Time 5 minutes
Cook Time 3 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 291 kcal

Equipment

  • mixing bowl

Ingredients
  

  • 8 oz packaged tuna
  • 1 tablespoon gochujang sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons cream cheese
  • 2 tablespoons mayonnaise
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • 1/4 cup green onions (chopped)
  • 1 tablespoon lime juice

Instructions
 

  • Drain the tuna well and add it to a bowl.
  • Add the rest of the ingredients to the bowl and carefully fold all the ingredients together until creamy and well combined.
  • Refrigerate it until you are ready to dig in.
  • Enjoy it as a filling for spring rolls, with lettuce wraps, or in a sandwich.

Video

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: 291kcalCarbohydrates: 6gProtein: 24gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 61mgSodium: 889mgPotassium: 318mgFiber: 1gSugar: 2gVitamin A: 413IUVitamin C: 6mgCalcium: 59mgIron: 3mg

Reasons This Spicy Sesame Tuna Salad is a Meal Prep Dream

  1. Fast & Easy – Takes 5 minutes to make. Perfect for busy days when you need something nutritious but don’t have time to cook.
  2. Pantry-Friendly – Uses canned tuna and staple ingredients you likely already have.
  3. High Protein, Low Effort – Tuna is packed with protein, keeping you full and fueled.
  4. Multi-Use Magic – Enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub for a melty, spicy tuna melt.
  5. Balanced & Flavorful – Creamy, spicy, nutty, and tangy all in one bite!
  6. Great for On-the-Go – Prep it in advance, store in the fridge, and grab it when you need it.
  7. Customizable – Add shredded carrots, cucumbers, or avocado for extra freshness

The PrepYoSelf Newsletter

Featured Ingredients

  • Canned Tuna – The star of the show! It’s high in protein, budget-friendly, and super versatile. The mild, flaky texture absorbs all the bold flavors beautifully.
  • Gochujang Sauce – This fermented Korean chili paste adds a deep, spicy-sweet heat that gives the tuna salad a bold, umami-rich kick. It’s what makes this recipe next-level flavorful!
  • Soy Sauce – Adds saltiness and umami depth, enhancing all the other flavors without overpowering them. It also helps balance the heat from the gochujang.
  • Cream Cheese – The secret ingredient for a super creamy texture! It mellows out the spice while making the tuna salad rich and smooth.
  • Mayo – Helps bind everything together while adding extra creaminess and a slightly tangy richness that complements the bold flavors.
  • Sesame Oil – A little goes a long way! This nutty, toasty oil adds depth and brings out the sesame seeds’ flavor, making the whole dish feel more cohesive.
  • Sesame Seeds – These tiny powerhouses add a subtle crunch and an earthy, toasty nuttiness, reinforcing the sesame oil’s flavor.
  • Green Onions – Bring freshness and a mild oniony bite that cuts through the richness, keeping everything light and balanced.
  • Lime Juice – A splash of lime brightens everything up, adding a refreshing, citrusy zing that balances the heat and richness.
tuna salad in a spring roll

Basic Steps to Prepare Spicy Sesame Tuna Salad

  1. Drain the tuna well – Press out as much liquid as possible to prevent the salad from becoming watery. Add the tuna to a mixing bowl and gently flake it with a fork.
  2. Add the remaining ingredients – Spoon in the gochujang sauce, soy sauce, cream cheese, mayo, sesame oil, sesame seeds, chopped green onions, and a squeeze of fresh lime juice.
  3. Mix everything together – Use a spoon or spatula to gently fold the ingredients until fully combined and creamy. Be careful not to over-mix, so the tuna maintains some texture.
  4. Chill and serve – Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. When ready to eat, enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub!

tuna salad with sub sandwich and lettuce

Ways to Enjoy:

  • Cold & Fresh – Wrap it in lettuce wraps or spring rolls for a light yet satisfying meal.
  • Warm & Toasty – Melt it in a sub sandwich for an ooey-gooey, spicy tuna melt.
  • On-the-Go Snack – Scoop it with rice crackers or cucumber slices for a quick bite.
tuna salad with lettuce and cucumbers

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Frequently Asked Questions

How long does this tuna salad last in the fridge?

It stays fresh for up to 3 days when stored in an airtight container in the refrigerator. Give it a quick stir before serving!

Is there a substitute for gochujang?

If you don’t have gochujang, try sriracha or chili garlic sauce for a similar spicy kick. The flavor will be slightly different, but it will still be delicious!

Can I make this dairy-free?

Yes! Swap the cream cheese for mashed avocado or a dairy-free cream cheese alternative for a similar creamy texture.

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Smart Nutrition Strategies for the Hybrid Workplace

employees working at an office

In today’s fast-evolving work environment, employees are navigating a mix of remote, in-office, and hybrid work schedules. While this flexibility offers many benefits, it also brings new challenges to maintaining a healthy diet and lifestyle. Long hours in front of a screen, back-to-back meetings, and easy access to unhealthy snacks can make it difficult to prioritize nutrition. However, fueling your body with the right foods is key to sustaining energy, enhancing focus, and maintaining overall well-being.

At PrepYoSelf, we understand that proper nutrition is the foundation of physical and mental health, leading to improved workplace performance and reduced healthcare costs. Here are some practical strategies to help you stay on track with healthy eating—no matter where you work.

employees working at an office

1. Prioritize Meal Planning and Prep

Meal prepping is one of the most effective ways to ensure you have healthy options readily available, whether you’re working from home or in the office.

  • Batch Cooking: Prepare nutritious meals in advance so you have quick, balanced options on hand.

  • Healthy Grab-and-Go: Stock up on nutrient-dense snacks like mixed nuts, Greek yogurt, or sliced veggies with hummus.

  • Portable Lunches: If you’re heading to the office, pack meals that are easy to transport, such as quinoa bowls, salads with lean protein, or overnight oats. Make sure your meals are a mix of protein, complex carbs, and healthy fats.

beef stir fry with green beans and red bell pepper

2. Set Smart Snacking Habits

Mindless snacking is a common challenge, especially when working from home with easy access to the kitchen. Combat unnecessary cravings with these tips:

  • Keep Healthy Snacks Visible: Place a bowl of fruit on your desk or pre-portion healthy snacks in containers.

  • Hydrate First: Often, we mistake thirst for hunger. Drink a glass of water before reaching for a snack.

  • Choose Smart Combos: Pairing a protein with fiber (e.g., apple with almond butter) keeps you satisfied longer.

3. Stay Hydrated and Limit Caffeine

Dehydration can lead to fatigue and decreased focus. Keep a reusable water bottle nearby and aim for at least 8 cups of water per day. While coffee is a great productivity booster, too much caffeine can lead to energy crashes. Swap your afternoon coffee for green tea or infused water for a more sustained energy boost.

thermos water bottle for hydration

4. Mindful Eating & Work Breaks

Eating while multitasking can lead to overeating and poor digestion. Whether in the office or at home:

  • Step Away from the Screen: Take a break and eat without distractions.

  • Chew Slowly: Enjoy your food and listen to your body’s hunger cues.

  • Schedule Meal Times: Just as you schedule meetings, set designated times for meals to avoid skipping or overeating.

5. Build a Healthy Food Environment

The environment plays a crucial role in our food choices. Improve yours with these tips:

  • At Home: Stock your pantry and fridge with whole foods and limit processed snacks.

  • In the Office: Advocate for healthier vending machine options or workplace wellness initiatives that provide nutritious snacks.

  • On the Go: Carry healthy options like protein bars or homemade trail mix to avoid fast-food temptations.

Final Thoughts: Your Health is Your Competitive Advantage

In the new age of workplace flexibility, prioritizing nutrition is not just about eating well—it’s about fueling your best self. Whether you’re working remotely, commuting to the office, or balancing both in a hybrid setup, small, intentional food choices can make a significant impact on your productivity, energy levels, and overall well-being.

At PrepYoSelf, we help businesses implement wellness programs that empower employees to make healthier choices—because a nourished team is a thriving team. Interested in bringing wellness initiatives to your workplace? Let’s talk! Reach us at Contact@prepyoself.com

beef and broccoli cashew stir fry

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Baked Lemon Garlic Yogurt Chicken

lemon garlic yogurt chicken with brussels sprouts

If you’re looking for a flavor-packed, easy-to-prep meal that keeps you on track with your healthy lifestyle, these Baked Lemon Garlic Yogurt Chicken Thighs are a must-try! Juicy, tender chicken thighs are marinated in a creamy, tangy Greek yogurt blend with garlic, lemon, and warm spices, then roasted to perfection alongside nutrient-rich brussels sprouts. This one-pan wonder is high in protein, gut-friendly, and incredibly delicious—perfect for busy individuals who want wholesome, homemade meals without spending hours in the kitchen. Whether you’re meal prepping for the week or making a quick dinner, this dish is a total game-changer!

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

Calories: 358kcal | Carbohydrates: 9g | Protein: 23g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 112mg | Sodium: 690mg | Potassium: 506mg | Fiber: 3g | Sugar: 3g | Vitamin A: 683IU | Vitamin C: 52mg | Calcium: 77mg | Iron: 2mg

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lemon garlic yogurt chicken with brussels sprouts

Baked Lemon Garlic Yogurt Chicken

These Baked Lemon Garlic Yogurt Chicken Thighs are juicy, tangy, and perfectly roasted with brussels sprouts for a balanced, no-fuss meal!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 50 minutes
Course dinner, Main Course
Cuisine American, Mediterranean
Servings 4
Calories 358 kcal

Equipment

  • mixing bowl
  • baking dish

Ingredients
  

  • 4 chicken thighs (bone in, skin on)
  • 1/2 cup Greek yogurt
  • 2 tablespoon olive oil
  • 3 garlic cloves (minced)
  • 1 lemon (juiced)
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper
  • 2 cups Brussels sprouts (frozen or fresh)

Instructions
 

  • Marinate the Chicken: In a large bowl, mix together the yogurt, olive oil, garlic, lemon juice, and seasonings. Add the chicken and coat it fully with the marinade. Cover and refrigerate for at least an hour (or overnight for even more flavor!).
  • Prepare to Bake: Preheat your oven to 400°F. Transfer the marinated chicken to a baking dish and add the brussels sprouts. Slice the leftover lemon peel into thin strips and scatter them around the chicken for an extra boost of citrusy aroma.
  • Roast to Perfection: Bake for 45 minutes, or until the chicken is golden brown and reaches an internal temperature of 165°F.
  • Serve & Store: Let the chicken rest for a few minutes before enjoying. If meal prepping, divide into containers and refrigerate for up to 4 days.

Video

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: 358kcalCarbohydrates: 9gProtein: 23gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 112mgSodium: 690mgPotassium: 506mgFiber: 3gSugar: 3gVitamin A: 683IUVitamin C: 52mgCalcium: 77mgIron: 2mg

Why This Recipe is a Perfect Meal Prep:

  • High-Protein & Satisfying – These juicy chicken thighs are packed with protein to keep you full and energized throughout the day.

  • Easy to Meal Prep – Make a batch ahead of time and enjoy flavorful, ready-to-go meals for the week. It reheats beautifully!

  • Gut-Friendly Greek Yogurt Marinade – The yogurt not only adds tangy goodness but also contains probiotics that support digestion and gut health.

  • Perfectly Balanced Flavors – The zesty lemon, aromatic garlic, and warm spices create an irresistible taste that feels gourmet but is easy to make.

  • One-Pan Wonder – Fewer dishes, less cleanup! The brussels sprouts roast alongside the chicken, making this a complete meal with minimal effort.

  • Nutrient-Packed & Wholesome – Brussels sprouts bring fiber, vitamins, and antioxidants to the table, making this meal as healthy as it is delicious.

  • Versatile & Customizable – Serve it with rice, quinoa, or a fresh salad. You can also swap brussels sprouts for other roasted veggies like carrots or zucchini!

The PrepYoSelf Newsletter

lemon garlic yogurt chicken with brussels sprouts

Recipe Ingredients:

  • Chicken Thighs (Bone-In, Skin-On) – The star of the dish! Chicken thighs are naturally juicy and flavorful, thanks to their higher fat content. Keeping the bone in and skin on locks in moisture, creating crispy, golden skin while staying tender inside.

  • Greek Yogurt – This acts as a tangy, creamy marinade that tenderizes the chicken while adding gut-friendly probiotics. It also helps the seasoning stick, ensuring every bite is packed with flavor.

  • Olive Oil – Adds healthy fats and helps with caramelization, giving the chicken a beautiful golden crust and enhancing the natural flavors of the dish.

  • Garlic (Minced) – Bold and aromatic, garlic infuses deep savory notes into the marinade, balancing the tanginess of the yogurt and the brightness of the lemon.

  • Lemon Juice (and Peel) – Lemon juice brings fresh acidity that cuts through the richness of the chicken and yogurt, while the roasted peel adds subtle citrusy bitterness that enhances the overall depth of flavor.

  • Dried Oregano – Earthy and slightly peppery, oregano gives this dish a Mediterranean flair that pairs perfectly with garlic and lemon.

  • Paprika – This adds a touch of smoky warmth and color, helping to create a beautiful golden crust on the chicken.

  • Black Pepper – Provides a mild heat that rounds out the spices and complements the bright acidity of the lemon and yogurt.

  • Brussels Sprouts – Roasting these alongside the chicken means they absorb all the delicious juices and seasoning, making them crispy on the outside and tender inside. Plus, they’re packed with fiber, vitamins, and antioxidants for a healthy, balanced meal.

lemon garlic yogurt chicken with brussels sprouts

Easy Basic Steps to Make Lemon Yogurt Chicken

  1. Marinate the Chicken: In a large mixing bowl, whisk together the Greek yogurt, olive oil, minced garlic, lemon juice, salt, oregano, paprika, and black pepper until well combined. Add the chicken thighs and use tongs (or clean hands) to coat each piece thoroughly in the marinade. Cover the bowl and refrigerate for at least 1 hour (or overnight for even more flavor).

  2. Preheat the Oven & Prep the Baking Dish: When ready to cook, preheat your oven to 400°F (200°C). Lightly grease a large baking dish or sheet pan with a little olive oil or non-stick spray to prevent sticking.

  3. Arrange the Chicken & Brussels Sprouts: Remove the marinated chicken from the fridge and place it skin-side up in the prepared baking dish. Spread the brussels sprouts around the chicken, making sure they’re in a single layer for even roasting. Thinly slice the reserved lemon peel and scatter the pieces throughout the dish to add extra citrusy aroma while baking.

  4. Bake Until Golden & Juicy: Place the dish in the oven and bake for 45 minutes, or until the chicken skin turns crispy and golden brown. To ensure doneness, use a meat thermometer to check that the internal temperature of the chicken reaches at least 165°F (75°C) in the thickest part.

  5. Rest & Serve: Remove the dish from the oven and let the chicken rest for 5 minutes before serving—this helps keep it juicy. Enjoy immediately, or divide into meal prep containers for an easy, delicious meal throughout the week!

lemon garlic yogurt chicken with brussels sprouts

Meal Prep Pairing Tips for Lemon Garlic Yogurt Chicken

 Meal Prep Pairing Ideas:

  • Grains: Serve with quinoa, brown rice, farro, or couscous for extra fiber and long-lasting energy.
    Starches: Pair with roasted sweet potatoes, garlic mashed potatoes, or whole-grain pita for a satisfying meal.
    Greens & Veggies: Add a side of roasted asparagus, sautéed spinach, or a fresh Greek salad with cucumbers, tomatoes, and feta.
    Sauces & Condiments: Drizzle with tzatziki, hummus, or a light lemon tahini sauce for extra flavor.
    Wrap It Up: Shred the leftover chicken and stuff it into a whole-wheat wrap or pita with greens and a yogurt-based sauce for an easy lunch.

Alternative Cooking Methods:

  • Air Fryer Method: Preheat your air fryer to 375°F (190°C). Arrange the marinated chicken in a single layer and cook for 25-30 minutes, flipping halfway, until golden brown and the internal temp reaches 165°F. Toss the brussels sprouts in a little olive oil and air-fry them separately for 12-15 minutes until crispy.

  • Grill It: Fire up the grill to medium-high heat. Remove excess marinade and grill the chicken thighs skin-side down for 5-7 minutes, then flip and cook for another 5-7 minutes until fully cooked. Grill the brussels sprouts in a foil packet or a grill pan with olive oil until tender and slightly charred.

  • Slow Cooker Version: Place marinated chicken and brussels sprouts in a slow cooker. Cook on low for 6 hours or high for 3-4 hours until tender. The yogurt marinade will create a rich, flavorful sauce—perfect for spooning over rice or mashed potatoes.

  • Stovetop & Oven Combo: For extra crispy skin, sear the chicken thighs first in a hot oven-safe skillet with a little olive oil (skin-side down for 4-5 minutes). Flip the chicken, add the brussels sprouts to the pan, and transfer to a 400°F oven to bake for 35-40 minutes.

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Frequently Asked Questions

Can I use boneless, skinless chicken thighs instead?

Absolutely! Boneless, skinless thighs will cook faster—bake for about 25-30 minutes or until the internal temperature reaches 165°F (75°C). Keep in mind that bone-in, skin-on thighs give more flavor and moisture, but boneless works great for a leaner option.

Why use Greek yogurt in the marinade?

Greek yogurt acts as a natural tenderizer thanks to its acidity, which helps break down the protein in chicken, making it extra juicy and flavorful. It also helps the spices stick to the meat and creates a slightly creamy texture when baked.

What if I don’t have Greek yogurt?

No problem! You can substitute regular plain yogurt, sour cream, or buttermilk for a similar tangy, tenderizing effect. If using buttermilk, reduce the quantity slightly so the marinade isn’t too runny.

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March 17 Weekly Meal Plan

round plate with salmon with creamy sun-dried tomato sauce and asparagus

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

 Cranberry Muffin Bars Sheet Pan Sausage and Veggie Medley Salmon with Sun-Dried Tomato Sauce
Tues Portobello Egg Bake Arugula Salad with Chicken Sausage Instant Pot Sun-Dried Tomato Chicken
Wed Cranberry Muffin Bars Sheet Pan Sausage and Veggie Medley Salmon with Sun-Dried Tomato Sauce
Thurs Portobello Egg Bake Arugula Salad with Chicken Sausage Instant Pot Sun-Dried Tomato Chicken
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

Chopping and Prepping Ingredients:

  1. Chop and prep your herbs.

  2. Gather your proteins and slice or cut them according to the recipe instructions

  3. Preheat oven to 400°F and mix the batter for the cranberry apple sauce muffin.

  4. Set up your Instant Pot for the sun-dried tomato chicken.

Cooking Phase 1: Cook the Instant Sun-Dried Tomato Chicken

  1. Start with Instant Pot Sun-Dried Tomato Chicken since it takes the longest.

  2. Sauté onions, garlic, chicken, and sun-dried tomatoes. Add broth and pressure cook.

Cooking Phase 3: Oven Recipes

  1. Roast sausage with zucchini and bell peppers.

  2. Roast sausage with butternut squash

  3. Bake the breakfast items (portobello egg bake and cranberry muffin)

  4. Bake Asparagus for the salmon recipe.

Cooking Phase 4: Stovetop Recipes

  1. Cook the Salmon on the stove top.

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave

  • Lunch: Both meals can be reheated in the microwave, serve the arugula salad chilled

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Cranberry Applesauce Muffins: Use almond flour for a gluten-free option

  • Portobello Egg Bake: Use bell pepper halves instead of the mushrooms

  • Sheet pan sausage meals: Choose your choice of sausage protein, such as turkey or plant-based sausage

  • Arugula: Feel free to use spinach or baby Kale

  • Sun-Dried Tomato: Use cherry tomatoes or roasted red peppers

  • Chicken: Use turkey breast or pork loin as another protein 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

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Snacks

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Common Kitchen Terms

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Sweet and Spicy Edamame with Cashews

Edamame with Cashews

This Sweet and Spicy Edamame with Cashews is a tasty, high-protein snack that’s easy to prep, packed with bold flavors, and keeps you satisfied between meals. This snack is proof that healthy eating doesn’t have to be boring! It’s easy, delicious, and something you’ll actually look forward to eating. So, go ahead—whip up a batch, enjoy the bold flavors, and keep crushing your meal prep game!

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

Calories: 340kcal | Carbohydrates: 36g | Protein: 19g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 1199mg | Potassium: 815mg | Fiber: 7g | Sugar: 13g | Vitamin A: 149IU | Vitamin C: 2mg | Calcium: 140mg | Iron: 6mg

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Edamame with Cashews

Edamame with Cashews

Sweet & Spicy Edamame with Cashews

This Sweet & Spicy Edamame with Cashews is a protein-packed, flavor-loaded snack featuring tender edamame, crunchy cashews, and a bold sweet chili-soy glaze with a hint of heat—perfect for meal prep or a quick, tasty side!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 1 minute
Course Side Dish, Snack
Cuisine Asian
Servings 2
Calories 340 kcal

Equipment

  • saute pan

Ingredients
  

  • 10 oz edamame (2 cups)
  • 1/4 cup cashews
  • 3 garlic cloves (minced)
  • 2 tablespoon soy sauce
  • 2 tablespoon sweet chili sauce
  • 1 teaspoon sesame seed
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon sesame oil
  • tablespoon olive oil

Instructions
 

  • Defrost the edamame according to the package directions
  • Mix together the soy sauce, sesame oil, and sweet chili sauce, then set aside.
  • Heat a pan over medium heat, add the olive oil, then toss in the edamame and minced garlic. Stir for about a minute until fragrant.
  • Add the cashews and pour in the sauce mixture, making sure everything is well coated. Stir frequently for another 2-3 minutes until the cashews are slightly toasted and the edamame is caramelized in that sweet-spicy goodness.
  • Finish it off by sprinkling sesame seeds and red pepper flakes for that perfect crunch and heat!

Video

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: 340kcalCarbohydrates: 36gProtein: 19gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 1199mgPotassium: 815mgFiber: 7gSugar: 13gVitamin A: 149IUVitamin C: 2mgCalcium: 140mgIron: 6mg

Why You’ll Love This Snack Recipe

  • High in Plant-Based Protein – Edamame and cashews are both excellent sources of protein, making this a great post-workout snack or an energy boost during the day.

  • Big on Flavor – The combo of sweet chili sauce, soy sauce, garlic, and red pepper flakes creates a perfect balance of sweet, savory, and spicy—aka irresistible!

  • Super Easy to Make – This comes together in less than 10 minutes—perfect for busy days when you want something quick and delicious.

  • Great for Meal Prep – Make a batch and store it in the fridge for grab-and-go snacking or an easy side to your weekly meal prep bowls!

The PrepYoSelf Newsletter

Simple Ingredients

  • Edamame (10 oz / 2 cups): This is the protein powerhouse of the dish! Edamame is naturally mild in flavor but has a slightly nutty, buttery taste that absorbs sauces beautifully. It also has a great bite, making it a satisfying snack that’s packed with plant-based protein and fiber.

  • Cashews (¼ cup): Cashews add a rich, creamy crunch to the dish. They slightly soften when cooked in the sauce but still keep their signature buttery, nutty texture, creating a delicious contrast to the tender edamame. Cashews also have a natural sweetness that complements the sweet chili sauce.

  • Garlic (3 cloves, minced): Garlic brings depth and aromatic intensity to the dish. When sautéed, it releases a savory, slightly sweet flavor that enhances the umami notes from the soy sauce. It’s a small but essential ingredient that makes everything taste more robust.

  • Soy Sauce (2 tbsp): Soy sauce is the salty, umami-packed base that grounds the dish with savory richness. It balances the sweetness of the chili sauce and adds that classic Asian-inspired depth of flavor.

  • Sweet Chili Sauce (2 tbsp): This is where the sweet and spicy magic happens! Sweet chili sauce provides just the right amount of sticky sweetness with a mild heat, making the edamame super flavorful without overpowering it. It also helps coat the ingredients in a glossy, slightly thick sauce that clings to every bite.

  • Sesame Oil (1 teaspoon): Sesame oil adds a distinctive, rich, and nutty flavor to the dish.

  • Sesame Seeds (1 tsp): Sesame seeds add a light crunch and a toasty, nutty aroma. They also visually elevate the dish, making it look extra delicious! A little sprinkle goes a long way in adding texture.

  • Red Pepper Flakes (½ tsp): For those who love a little heat, red pepper flakes provide a nice kick of spiciness that balances out the sweetness. It’s not overpowering but adds a gentle warmth that lingers on the palate. If you like it spicier, feel free to add more!

Edamame with Cashews

How to Make Spicy Edamame

  1. Prepare the edamame: If using frozen edamame, follow the package instructions to defrost it—this usually means microwaving for a minute or two or letting it sit in warm water. Drain any excess water and pat dry with a paper towel to help it crisp up better in the pan.

  2. Make the sauce: In a small bowl, mix together the soy sauce and sweet chili sauce. Set aside—this will be added later to coat the edamame in flavor.

  3. Heat the pan: Place a large skillet or non-stick pan over medium heat and add 1 teaspoon of olive oil. Let it heat for about 30 seconds until it shimmers (this means it’s ready for cooking).

  4. Sauté the garlic and edamame: Add the minced garlic and edamame to the pan. Stir frequently for about 1 minute until the garlic becomes fragrant but not browned. Keep stirring to prevent the garlic from burning, as burnt garlic can taste bitter.

  5. Add cashews & sauce: Toss in the cashews and pour the prepared sauce over everything. Stir well so the edamame and cashews are fully coated in the sauce. Continue cooking for 2-3 minutes, stirring frequently, until the cashews are slightly toasted and the sauce thickens slightly, coating everything evenly.

  6. Add finishing touches: Turn off the heat and sprinkle the sesame seeds and red pepper flakes on top. Give everything one final stir to distribute the seasoning.

  7. Cool & Store: Let the mixture cool for a few minutes before transferring it to an airtight container. Store in the fridge for up to 4 days and enjoy it as a snack or side dish throughout the week!

Edamame with Cashews

Meal Prep Pairing Tips: How to Enjoy Your Sweet & Spicy Edamame All Week!

This Sweet & Spicy Edamame with Cashews is incredibly versatile—enjoy it as a snack, side dish, or even part of a balanced meal! Here’s how to make it work for your weekly meal prep:

  • Power Bowl Upgrade: Pair with brown rice, quinoa, or soba noodles and add a lean protein like grilled chicken, shrimp, or tofu for a balanced meal with the perfect mix of flavors.

  • Add to a Fresh Salad:  Toss this flavorful edamame into a crunchy Asian-inspired salad with shredded cabbage, carrots, cucumbers, and a sesame-ginger dressing. Instant flavor boost!

  • Meal Prep Tip: Store in an airtight container in the fridge for up to 4 days. Eat cold or reheat for 20-30 seconds in the microwave to bring the flavors back to life!

  • Make It Extra Crispy: If you love a crunch, air-fry the edamame and cashews for 5-7 minutes at 375°F before tossing with the sauce. This gives them an even better texture!

Edamame with Cashews

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Cauliflower Fried Rice

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Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Can I add extra protein?

Yes! Toss in tofu, shrimp, or grilled chicken for an even more satisfying, high-protein meal.

Can I swap the cashews for another nut?

Of course! Try almonds, peanuts, or sunflower seeds for a different texture and flavor.

Can I make this without nuts?

Yes! Simply omit the cashews or swap them for roasted chickpeas, pumpkin seeds, or crispy tofu cubes for a nut-free version.

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Ground Chicken with Baby Bok Choy Stir Fry

ground chicken and bok choy stir fry

If you’re looking for a ridiculously easy, flavor-packed meal prep recipe that tastes just as good as your favorite takeout, this One-Pot Ground Chicken with Baby Bok Choy is the perfect place to start! It’s a simple, nutritious, and budget-friendly dish that busy individuals will love. Plus, it’s got that delicious umami kick that makes every bite satisfying.

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

Calories: 450kcal | Carbohydrates: 19g | Protein: 25g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1775mg | Potassium: 697mg | Fiber: 3g | Sugar: 7g | Vitamin A: 10122IU | Vitamin C: 107mg | Calcium: 280mg | Iron: 3mg

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ground chicken and bok choy stir fry

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ground chicken and bok choy stir fry

Ground Chicken and Bok Choy Stir Fry

This one-pot ground chicken with baby bok choy features a savory garlic sauce and comes together in just 25 minutes, making it a quick, healthy, and meal-prep-friendly alternative to takeout.
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Prep Time 5 minutes
Cook Time 23 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 450 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

Tofu and Bok Choy:

  • 8 oz ground chicken
  • 4 baby bok choy
  • 2 tablespoon green onions
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Sauce Ingredients:

  • 3 garlic cloves (minced)
  • 1/3 cup water
  • 1 tablespoon olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • 1 tablespoon cornstarch

Instructions
 

  • Prepare the Bok Choy: Rinse and clean the bok choy, then slice each bunch into one-inch pieces. Drain and set aside.
  • Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, sesame oil, and cornstarch until smooth. This is where all the deep, savory flavors come from!
  • Cook the Sauce: Heat one tablespoon of olive oil in a pan over medium-high heat. Add the minced garlic and sauté until fragrant. Pour in the sauce mixture and stir continuously until it thickens. Once thickened, remove from heat and set aside.
  • Cook the Ground Chicken: In the same pan, add one tablespoon of olive oil and heat on high. Sauté the green onions, then add the ground chicken. Break it into small pieces and sprinkle in garlic powder and salt. Cook until the chicken is no longer pink and turns golden brown.
  • Add the Bok Choy: Toss in the bok choy and stir-fry for about 2-3 minutes until slightly wilted but still crisp.
  • Pour in the Sauce: Finally, pour the savory garlic sauce over everything and stir well until everything is fully coated. Let it simmer for a minute so the flavors meld together.

Video

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: 450kcalCarbohydrates: 19gProtein: 25gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 6gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 98mgSodium: 1775mgPotassium: 697mgFiber: 3gSugar: 7gVitamin A: 10122IUVitamin C: 107mgCalcium: 280mgIron: 3mg

Why You’ll Love This Recipe for Meal Prep:

  • One Pot = Less Cleanup: Nobody has time to scrub a pile of dishes! Since this entire dish comes together in one pan, you’ll save time on cleanup while still enjoying a well-balanced meal.

  • Beginner-Friendly & Foolproof: If you’re new to cooking, don’t worry! This recipe is straightforward, with easy-to-follow steps that guarantee a delicious outcome every time.

  • Perfect for Meal Prep: This dish stores beautifully in the fridge for up to 4 days, making it a go-to option for busy weekdays. Just reheat and enjoy a home-cooked meal in minutes!

  • Healthier Than Takeout: Packed with lean protein from ground chicken and nutrient-dense baby bok choy, this meal is low in calories, rich in vitamins, and free from excessive oils and additives found in restaurant dishes.

  • Budget-Friendly: Ground chicken and bok choy are both affordable ingredients, making this a cost-effective way to eat well without breaking the bank.

  • Savory, Garlicky, and Oh-So-Satisfying: With a delicious combination of soy sauce, hoisin sauce, sesame oil, and garlic, this dish has bold flavors that rival your favorite takeout—without the extra sodium or unhealthy fats!

ground chicken and bok choy stir fry

Ingredients you’ll need for this Ground Chicken Stir Fry

  • Ground Chicken: Ground chicken is a fantastic lean protein that soaks up flavors beautifully, making it perfect for stir-fries. It’s lighter than beef or pork but still delivers a satisfying, meaty bite.

  • Green Onions:Green onions add a subtle oniony flavor without overpowering the dish. They brighten up the overall taste and bring a little crunch!

  • Garlic: The garlic powder in the chicken adds a light garlicky depth, while fresh minced garlic in the sauce infuses the dish with that irresistible savory, aromatic punch.Soy Sauce – Umami Bomb

  • Hoisin Sauce: Hoisin sauce brings sweet, salty, and tangy notes to the dish, balancing the saltiness of soy sauce.

  • Sesame Oil: Just a small amount of sesame oil enhances the depth of the sauce with its nutty aroma.

  • Cornstarch: Cornstarch helps thicken the sauce so it clings to the chicken and bok choy, giving you that classic takeout-style glaze.

ground chicken and bok choy stir fry

How to Meal Prep Savory Chicken Stir Fry with Bok Choy

  1. Prepare the Bok Choy: Rinse and clean the baby bok choy thoroughly, then slice each bunch into 1-inch pieces. Drain and set aside.

  2. Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, sesame oil, and cornstarch until smooth. This will be your thick, flavorful garlic sauce.

  3. Cook the Sauce: Heat olive oil in a pan over medium-high heat. Add the minced garlic and sauté until fragrant (about 30 seconds). Pour in the sauce mixture and stir continuously until it thickens (about 1-2 minutes). Once thickened, pour it into a small bowl and set aside.

  4. Cook the Ground Chicken: In the same pan, heat olive oil on high heat. Sauté the green onions for about 30 seconds. Add the ground chicken, breaking it into small pieces. Sprinkle in the garlic powder and salt, then cook until the chicken is no longer pink and turns golden brown (about 4-5 minutes).

  5. Add the Bok Choy: Toss in the baby bok choy, stirring frequently until softened (about 2-3 minutes).

  6. Pour in the Sauce: Add the cooked sauce over the chicken and bok choy. Stir well to coat everything evenly in the delicious, savory garlic sauce

ground chicken and bok choy stir fry

Meal Prep Tips and Pairing Tips for Honey Lemon Chicken Stir Fry

  • Rice (Classic Choice) – Jasmine or brown rice adds a satisfying bite. Brown rice gives extra fiber for a more balanced meal.

  • Cauliflower Rice (Low-Carb Option) – Light and nutritious, cauliflower rice keeps things lower in carbs while still soaking up the sauce beautifully.

  • Quinoa (Protein-Packed) – Great for extra protein and a nutty flavor that pairs well with the savory garlic sauce.

  • Noodles (Takeout Vibes!) – Use soba noodles, whole wheat spaghetti, or even rice noodles to transform this dish into a noodle stir-fry.

  • Sweet Potatoes (Nutrient Boost) – Roasted sweet potato cubes bring a touch of natural sweetness that balances the savory sauce.

  • Shredded carrots – Adds crunch and a hint of natural sweetness.

  • Bell peppers – Vibrant, crisp, and great for meal prep!

  • Broccoli or snap peas – Perfect for extra fiber and crunch.

  • Mushrooms – Absorb the sauce beautifully for extra umami.

  • For Heat: Sriracha, chili flakes, or chili crisp

  • For Nutty Crunch: Chopped peanuts or cashews

  • For Brightness: A squeeze of lime or a drizzle of rice vinegar

  • For Extra Umami: A drizzle of oyster sauce or an extra splash of soy sauce

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Frequently Asked Questions

Can I freeze this dish?

The ground chicken and sauce freeze well, but bok choy can get mushy after thawing. If freezing, store the chicken and sauce separately and cook fresh bok choy when reheating.

I don’t have hoisin sauce. What can I use instead?

Hoisin adds sweetness and depth, but you can substitute it with:
✔️ Soy sauce + honey (or brown sugar) for a similar sweet-savory balance
✔️ Oyster sauce for a more umami-rich flavor
✔️ Teriyaki sauce (adjust salt levels as it’s already sweetened)

Can I turn this into a soup?

Yes! Add 2-3 cups of chicken broth after browning the chicken, and serve it as a flavorful soup over rice or noodles.

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Air Fryer Tofu with Bok Choy

tofu with sauce and bok choy

This Air Fryer Tofu with Bok Choy delivers crispy, flavorful tofu paired with tender, garlicky bok choy and a savory sauce. It’s a perfect balance of taste and nutrition, giving you the best of both worlds—takeout-style satisfaction with a homemade, healthy twist.

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

Calories: 350kcal | Carbohydrates: 29g | Protein: 15g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Cholesterol: 0.5mg | Sodium: 1711mg | Potassium: 89mg | Fiber: 4g | Sugar: 7g | Vitamin A: 10062IU | Vitamin C: 105mg | Calcium: 410mg | Iron: 4mg

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tofu with sauce and bok choy

tofu with sauce and bok choy

Air Fryer Tofu with Bok Choy

This Air Fryer Tofu with Bok Choy is a crispy, flavorful, and nutrient-packed dish with a savory garlic-hoisin sauce, perfect for healthy meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

Tofu and Bok Choy:

  • 8 oz tofu 1/2 block
  • 4 baby bok choy
  • 2 tablespoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • cooking spray

Sauce Ingredients:

  • 3 garlic cloves (minced)
  • 1/3 cup water
  • 1 tablespoon olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • 1 tablespoon cornstarch

Instructions
 

  • Prepare the Tofu: Cut the tofu into ½-inch strips lengthwise. Use a paper towel to remove excess moisture.
  • Season and Coat: Toss the tofu strips with cornstarch, garlic powder, and salt until evenly coated.
  • Air Fry: Lightly spray the tofu with cooking oil and place it in the air fryer. Cook at 400°F for 8 minutes, flipping halfway through for even crispiness.
  • Prepare the Bok Choy: Rinse and clean the bok choy, then slice each bunch in half lengthwise. Boil in water for 2 to 3 minutes until tender. Drain and set aside.
  • Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, lime juice, sesame oil, and cornstarch until smooth.
  • Cook the Sauce: Heat olive oil in a pan over medium-high heat and sauté the minced garlic until fragrant. Pour in the sauce mixture and stir continuously until it thickens.
  • Assemble the Dish: Arrange the bok choy on a platter, layer the crispy tofu on top, and drizzle generously with the sauce. Optional: Garnish with sesame seeds and sliced green onions

Video

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: 350kcalCarbohydrates: 29gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 9gCholesterol: 0.5mgSodium: 1711mgPotassium: 89mgFiber: 4gSugar: 7gVitamin A: 10062IUVitamin C: 105mgCalcium: 410mgIron: 4mg

Why This Recipe is Perfect for Meal Prep

  • Quick and Easy – Ready in under 30 minutes, making it ideal for busy schedules.

  • Nutrient-Dense – Packed with protein from tofu and fiber from bok choy for a well-rounded meal.

  • Crispy Without the Guilt – Air frying uses minimal oil, keeping the tofu crispy yet healthy.

  • Flavorful Takeout Alternative – The hoisin-soy sauce blend mimics restaurant flavors without excess sodium and fat.

  • Customizable – Pair with rice, quinoa, or noodles to switch things up throughout the week.

  • Great for Batch Cooking – The tofu stays crispy when reheated, and the sauce keeps everything deliciously moist.

  • Budget-Friendly – Simple ingredients that are affordable, making meal prep cost-effective and nutritious.

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

For the Tofu and Bok Choy:

  • Tofu (½ block) – Tofu is a great plant-based protein that absorbs flavors beautifully. Using firm or extra-firm tofu ensures it holds its shape and crisps up nicely in the air fryer. The cornstarch coating gives it a light, crunchy texture without deep frying.

  • Bok Choy (4 bunches) – This leafy green is packed with vitamins A, C, and K, plus fiber and antioxidants. It has a mild, slightly sweet taste and a crisp yet tender texture when cooked. Bok choy pairs perfectly with the bold flavors of the sauce while keeping the dish fresh and nutritious.

  • Cornstarch (¼ cup) – Cornstarch is the key to achieving a crispy crust on the tofu. When air-fried, it creates a delicate, golden crunch without the need for excessive oil.

  • Garlic Powder (¼ teaspoon) – Adds a deep, savory umami flavor to the tofu, enhancing its taste even before the sauce is added.

  • Salt (¼ teaspoon) – A small amount of salt helps bring out the natural flavors of the tofu and bok choy while balancing the seasoning.

  • Cooking Spray – A light coating of cooking spray ensures the tofu crisps up evenly in the air fryer without sticking.

For the sauce:

  • Garlic (3 cloves, minced) – Fresh garlic is essential for infusing the sauce with rich, aromatic depth. It enhances the overall umami and adds a touch of spice.

  • Water (⅓ cup) – Helps create the perfect consistency for the sauce while preventing it from being too thick or salty.

  • Olive Oil (1 tablespoon) – Used to sauté the garlic, enhancing its flavor and adding a slight richness to the sauce.

  • Soy Sauce (2 tablespoons) – Provides a deep, salty umami taste that forms the base of the sauce. It balances the sweetness of the hoisin sauce and complements the mild tofu.

  • Hoisin Sauce (2 tablespoons) – A thick, slightly sweet sauce with hints of garlic and spice. It adds complexity and a takeout-style glaze to the dish.

  • Sesame Oil (1 teaspoon) – A little goes a long way! Sesame oil brings a nutty, toasted aroma that ties all the flavors together, giving the dish an authentic Asian-inspired taste.

  • Cornstarch (1 tablespoon, for sauce) – Thickens the sauce, ensuring it clings perfectly to the tofu and bok choy. This step gives the dish a glossy, restaurant-style finish.

tofu with sauce and bok choy

How to Make Easy Air Fryer Tofu

  1. Prepare the Tofu: Cut the tofu into ½-inch strips lengthwise. Place the strips on a plate lined with a paper towel, then press gently with another paper towel to absorb excess moisture. Let it sit for a few minutes to dry further.

  2. Season and Coat: In a bowl, combine the cornstarch, garlic powder, and salt. Toss the tofu strips in the mixture until they are evenly coated. This will create a crispy texture when air-fried.

  3. Air Fry: Lightly spray the tofu with cooking oil to ensure even crisping. Place the tofu pieces in a single layer in the air fryer basket, making sure they aren’t overlapping. Cook at 400°F for 8 minutes, flipping halfway through for even browning.

  4. Prepare the Bok Choy: Rinse the bok choy thoroughly under running water to remove any dirt. Slice each bunch in half lengthwise, keeping the leaves attached to the stem. Bring a pot of water to a boil, then carefully add the bok choy. Cook for 2 to 3 minutes until the stems are tender but still have a slight crunch. Drain and set aside.

  5. Make the Sauce: In a small bowl, whisk together the water, soy sauce, hoisin sauce, sesame oil, and cornstarch until there are no lumps. This mixture will help thicken the sauce when cooked.

  6. Cook the Sauce: Heat olive oil in a small pan over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Pour in the sauce mixture and stir continuously. Cook for 1 to 2 minutes until the sauce thickens to a glossy consistency. If it thickens too much, add a tablespoon of water to loosen it up.

  7. Assemble the Dish: Arrange the bok choy on a serving platter, placing the pieces neatly. Layer the crispy tofu strips on top. Drizzle the thickened sauce evenly over the tofu and bok choy. Garnish with sesame seeds and sliced green onions for extra flavor and a beautiful presentation.

tofu with sauce and bok choy

Meal Prep Paring Tips with Air Fryer Tofu

  • Noodles for a Takeout-Inspired Twist:

    • Stir-Fried Lo Mein or Rice Noodles – Toss the noodles with a bit of soy sauce and sesame oil for a delicious base.

    • Soba or Udon Noodles – These Japanese-style noodles add a chewy texture that works well with the crispy tofu.

  • Extra Veggies for More Texture and Flavor:

    • Sautéed Mushrooms – Add an earthy, umami-rich flavor that complements the sauce.

    • Roasted Carrots or Bell Peppers – Provide a natural sweetness that balances the salty-savory profile of the dish.

    • Steamed Edamame – A great side for extra plant-based protein and crunch.

  • Light and Refreshing Sides:

    • Cucumber Salad – A quick, tangy cucumber salad with rice vinegar and sesame seeds adds a refreshing contrast.

    • Miso Soup – A warm, umami-packed broth that makes the meal feel like a full restaurant experience.

  • Extra Toppings for More Depth:

    • Crushed Peanuts or Cashews – Add a crunchy texture and nutty flavor.

    • Chili Flakes or Sriracha – For those who love a spicy kick!

    • Fresh Cilantro or Thai Basil – Brighten up the dish with fresh herbs for an aromatic touch.

tofu with sauce and bok choy

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Ground Beef and Broccoli Vegetable Stir Fry

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Frequently Asked Questions

What type of tofu works best for this recipe?

Firm or extra-firm tofu is the best choice because it holds its shape and crisps up nicely in the air fryer. Soft or silken tofu is too delicate and may fall apart during cooking.

What if I don’t have an air fryer?

You can bake the tofu in the oven at 400°F for 20–25 minutes, flipping halfway through, or pan-fry it in a little oil until golden brown on both sides.

Can I make this dish spicier?

Yes! To add heat, mix in chili flakes, sriracha, or gochujang into the sauce, or top with sliced fresh chilies before serving.

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March 10 Weekly Meal Plan

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

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

 Sweet Potato Egg Frittata Shrimp Salad with Peanut Dressing Instant Pot Beef Teriyaki
Tues Pineapple Carrot Muffin Bar Sweet Potato BLT Pork Chops with Balsamic Red Cabbage
Wed Sweet Potato Egg Frittata Shrimp Salad with Peanut Dressing Instant Pot Beef Teriyaki
Thurs Pineapple Carrot Muffin Bar Sweet Potato BLT Pork Chops with Balsamic Red Cabbage
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

Gather and Organize Ingredients

  1. Lay out all ingredients for each recipe. Group similar ingredients (proteins, veggies, seasonings).

  2. Chop and prep the ingredients.

  3. Preheat oven to 400°F (for frittata, muffin bar, and sweet potato slices for the BLT).

  4. Set up your Instant Pot for the beef teriyaki.

Cooking Phase 1: Cook the Instant Pot Beef Teriyaki

  1. Start with Instant Pot Beef Teriyaki since it takes the longest.

  2. Sauté beef, then add sauce ingredients, set to pressure cook for 35 minutes.

Cooking Phase 3: Oven Recipes

  1. Whisk the eggs, and combine the ingredients. Bake the Sweet Potato Egg Frittata.

  2. Mix together the batter, and bake the Pineapple Carrot Muffins.

  3. Prep and Roast the Sweet Potato Slices on a sheet pan.

Cooking Phase 4: Stovetop Recipes

  1. Prep Pork Chops and Red Cabbage.

  2. Prep Shrimp and Assemble Salad

Final Steps:

  1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave

  • Lunch: Both meals can be enjoyed cold. If desired, you can warm up the shrimp and BLT sandwich in the microwave while keeping the salad ingredients chilled.

  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Sweet Potato Egg Frittata: Add feta cheese for creaminess.

  • Pineapple Carrot Muffin Bars: Add ginger powder or nutmeg for extra warmth with a drizzle of honey glaze for sweetness

  • Shrimp Peanut Salad: Add lime zest for a citrusy kick or crushed peanuts or sesame seeds for crunch

  • Sweet Potato BLT: Add sriracha mayo or chipotle aioli for heat

  • Beef Teriyaki: Garnish with green onions and toasted sesame seeds

  • Pork Chops with Red Cabbage: Drizzle with a little honey or maple syrup to enhance flavors. Swap red cabbage with brussels sprouts as another vegetable 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

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Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌

Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!

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

Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg

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shrimp with cauliflower rice

shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

This Cajun Shrimp & Cauliflower Rice is a quick, budget-friendly, and flavorful one-pan meal that’s perfect for beginners using pre-cooked shrimp and frozen cauliflower rice to save time while keeping it healthy!
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Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 303 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz shrimp (pre-cooked, frozen)
  • 3 cups cauliflower rice (frozen)
  • 1/4 cup green onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup green bell pepper (diced)
  • 1/2 cup Roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Defrost: Defrost the shrimp and cauliflower rice according to the packaged instructions.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add green onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Cauliflower: Toss in the cauliflower rice and stir for about 2 minutes until heated through.
  • Add the Shrimp: Add the shrimp and seasonings and stir until everything is fully coated.
  • Garnish: Sprinkle with green onions.

Video

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: 303kcalCarbohydrates: 20gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 274mgSodium: 584mgPotassium: 1505mgFiber: 8gSugar: 7gVitamin A: 2467IUVitamin C: 143mgCalcium: 200mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!

  • Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.

  • Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!

  • Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.

  • One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!

  • Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.

  • Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!

  • Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.

  • Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.

  • Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.

  • Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.

  • Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.

  • Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

  1. Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.

  2. Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion

  3. Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.

  4. Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)

  5. Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.

  6. Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.

shrimp with cauliflower rice

Ingredient Swaps and Additions:

  • Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.

  • Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.

  • Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice

  • Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.

shrimp with cauliflower rice

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Frequently Asked Questions

Can I use fresh shrimp instead of pre-cooked shrimp?

Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.

Can I make this vegetarian?

Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.

Can I add a sauce for extra flavor?

Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.

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Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

salmon fillets with cream sauce and herbs

This pan-seared salmon in a creamy Cajun parmesan sauce is the perfect solution for your weekly meal prep. This dish is packed with protein, healthy fats, and plenty of bold flavors that will keep you satisfied throughout the week. Best of all, it’s simple to make and can easily be incorporated into your meal prep routine. Let’s get into how to make this tasty dish!

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

Calories: 506kcal | Carbohydrates: 12g | Protein: 41g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 137mg | Sodium: 508mg | Potassium: 1112mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3085IU | Vitamin C: 81mg | Calcium: 217mg | Iron: 2mg

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salmon fillets with cream sauce and herbs

salmon fillets with cream sauce and herbs

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

This pan-seared salmon in a creamy Cajun parmesan sauce is a quick, flavorful, and nutritious meal that's perfect for meal prepping and pairs wonderfully with a variety of sides.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • skillet

Ingredients
  

  • 12 oz salmon (two fillets)
  • 1 tablespoon olive oil
  • 1 tablespoon flour
  • 1/4 cup white onion (diced)
  • 1 red bell pepper (diced)
  • 1/4 cup green onion (diced)
  • 2 garlic cloves (minced)
  • 1/2 cup chicken broth
  • 1/4 cup heavy cream
  • 1/4 cup shaved parmesan cheese
  • 1 teaspoon cajun seasoning
  • salt to taste

Instructions
 

  • Season the Salmon: Season both sides of the salmon fillets with salt to taste.
  • Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Add the salmon fillets and sear them for about 4 minutes per side, or until they reach your desired doneness. Once cooked, remove them from the skillet and set them aside on a plate.
  • Sauté the Vegetables: In the same skillet, add the diced onion, bell pepper, green onion, and minced garlic. Sauté until they soften and become fragrant.
  • Add the Flour: Sprinkle the vegetables with flour and stir until they are evenly coated.
  • Deglaze the Pan: Pour in the chicken broth to deglaze the pan, scraping up any flavorful browned bits from the bottom.

Video

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: 506kcalCarbohydrates: 12gProtein: 41gFat: 32gSaturated Fat: 12gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gCholesterol: 137mgSodium: 508mgPotassium: 1112mgFiber: 2gSugar: 5gVitamin A: 3085IUVitamin C: 81mgCalcium: 217mgIron: 2mg

Why This Recipe is Great for Meal Prep

  • Packed with Flavor: The creamy Cajun parmesan sauce adds a rich, smoky kick to the tender salmon, making each bite irresistible.

  • Quick & Easy: Ready in just 20-30 minutes, this recipe is perfect for busy weeknights or meal prepping in advance.

  • High in Protein: Salmon is an excellent source of lean protein and healthy fats, perfect for fueling your body throughout the day.

  • Healthy Comfort Food: The creamy sauce feels indulgent but is balanced with fresh ingredients, making it a healthier comfort meal option.

  • Meal Prep Friendly: This recipe can easily be stored in the fridge for up to 3 days, making it perfect for preparing ahead of time.

  • Versatile Sides: The salmon pairs well with a variety of sides, from roasted vegetables to quinoa or even a side salad.

  • Packed with Nutrients: Salmon is loaded with omega-3 fatty acids, and the vegetables add fiber and vitamins, making this dish both satisfying and nutritious.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon (12 oz, two fillets): Salmon is a powerhouse of nutrition, offering high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. It’s an easy-to-cook fish that provides a rich, buttery flavor while being a lighter, healthier alternative to red meat. For busy individuals looking to stay on track with a healthy lifestyle, salmon provides a quick and nutritious protein source that can be prepped ahead for multiple meals throughout the week.

  • Olive Oil (1 tablespoon): Olive oil is packed with healthy monounsaturated fats, which can help reduce inflammation and support heart health. It’s a versatile, flavorful oil that works perfectly for searing fish. Just a tablespoon adds a silky texture and richness to the dish without being heavy. Plus, it’s quick to use in meal prep and allows you to cook the salmon to perfection.

  • Flour (1 tablespoon): A small amount of flour helps thicken the sauce without making it too heavy. For beginner cooks, it’s an easy way to create a creamy texture while balancing the sauce, ensuring it clings to the salmon without being too runny. This ingredient is also simple to use and a common pantry staple, making it easy for anyone to incorporate into their meal prep.

  • Onion (¼ cup, diced): Onions add a mild sweetness and savory depth to any dish. When sautéed, they become soft and caramelized, enhancing the overall flavor profile. For your target audience, onions are an easy vegetable to use that requires minimal prep, yet still packs a punch of flavor in each bite. They also add nutrients like vitamin C and fiber to the dish.

  • Red Bell Pepper (1, diced): Red bell peppers are naturally sweet, adding a pop of color and extra flavor to the dish. They are high in antioxidants like vitamin C, making them a great choice for boosting immunity. Their slight crunch, even after sautéing, offers a satisfying texture contrast to the creamy sauce. This ingredient is perfect for meal prep because it keeps its vibrant color and fresh taste throughout the week.

  • Green Onion (¼ cup, diced): Green onions bring a mild, fresh onion flavor with a slight sharpness that cuts through the richness of the creamy sauce. They also provide a nice, colorful garnish. For busy individuals, green onions are quick to chop and don’t require long cooking times, making them an efficient and tasty addition to any meal prep.

  • Garlic (2 cloves, minced): Garlic is known for its bold, aromatic flavor, which enhances almost any dish. It also has natural health benefits, such as supporting immune function and reducing inflammation. It’s a go-to ingredient for those who want to add a ton of flavor without a lot of effort. For beginner cooks, garlic adds depth to the dish without requiring much preparation, making it an essential pantry item.

  • Chicken Broth (½ cup): Chicken broth acts as the base of the sauce, giving it a savory, umami-rich depth. It’s a low-calorie liquid that brings moisture to the dish, making it more satisfying. The broth is a great option for adding flavor without extra calories, which is perfect for those looking to eat healthily without compromising taste. It also helps with deglazing the pan and creating a delicious sauce.

  • Heavy Cream (¼ cup): Heavy cream creates the rich, velvety texture of the sauce, turning it from a simple liquid into a creamy coating for the salmon. Although it’s higher in fat, a small amount goes a long way in adding luxurious flavor. For meal prep, it helps the sauce stay creamy even after reheating, ensuring each bite tastes fresh and indulgent without being overly rich.

  • Shaved Parmesan Cheese (¼ cup): Parmesan cheese adds an extra layer of savory flavor and umami to the sauce. It melts into the cream, thickening the sauce further and infusing it with a rich, cheesy depth. A little goes a long way, making it a great addition for those looking to add flavor without too many extra calories. Parmesan also provides calcium and protein, making it a nutritious touch to your meal prep.

  • Cajun Seasoning (1 teaspoon): The Cajun seasoning brings a bold, spicy kick to the dish, adding complexity and warmth without being overpowering. For busy individuals, Cajun seasoning is an easy way to elevate the dish with just one ingredient. It’s also versatile, working well with salmon and vegetables alike, making this a great way to add exciting flavors to meal prep without needing to juggle multiple spices.

  • Salt (to taste): Salt is the essential ingredient that brings all the flavors together. Just the right amount enhances the sweetness of the onions, the heat from the Cajun seasoning, and the richness of the cream and cheese. It’s a simple but crucial ingredient to balance and highlight the other flavors

salmon fillets with cream sauce and herbs

Easy Recipe Steps to Meal Prep Cajun Salmon

  1. Season the Salmon: Sprinkle salt evenly on both sides of the salmon fillets to enhance the flavor.

  2. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Once hot, carefully place the salmon fillets in the pan, skin side down if applicable. Sear for about 4 minutes on the first side until golden brown. Flip the fillets and cook for another 2 to 4 minutes, depending on your preferred level of doneness. The salmon should easily flake when pierced with a fork. Transfer the cooked salmon to a plate and set aside.

  3. Sauté the Vegetables: In the same skillet, add the diced onion, red bell pepper, green onion, and minced garlic. Stir occasionally and cook until the vegetables soften, about 3-4 minutes, until they become fragrant and tender.

  4. Add the Flour: Sprinkle the flour over the softened vegetables and stir to coat evenly. This will help thicken the sauce later. Cook for about 1 minute, stirring constantly to prevent burning.

  5. Deglaze the Pan: Pour in the chicken broth, stirring and scraping the bottom of the skillet to release any browned bits stuck to the pan—this adds flavor to the sauce.

  6. Add Cream and Cajun Seasoning: Pour in the heavy cream and sprinkle in the Cajun seasoning. Stir everything together and let it simmer for about 5 minutes until the sauce reduces and thickens slightly.

  7. Finish the Sauce: Add the shaved parmesan cheese to the sauce and stir until the cheese is fully melted and the sauce is smooth and creamy.

  8. Serve: Return the cooked salmon fillets to the skillet, spoon the creamy sauce over the top, and garnish with fresh herbs, such as parsley or basil. Serve with your favorite sides for a complete meal.

salmon fillets with cream sauce and herbs

Meal Prep and Pairing Tips

  • Roasted Vegetables (Sweet Potatoes, Asparagus, or Broccoli): Roasted vegetables like sweet potatoes, asparagus, or broccoli are a great choice because they are simple to make, nutrient-packed, and pair beautifully with salmon. The sweetness of roasted sweet potatoes or the slight bitterness of asparagus complements the richness of the Cajun parmesan sauce, balancing the dish with fiber, vitamins, and minerals.

  • Quinoa or Brown Rice: Both quinoa and brown rice are high in fiber and provide a nice contrast to the creamy salmon sauce. They are excellent at soaking up the sauce, making every bite even more flavorful and filling. These grains are great for meal prep because they store well in the fridge and are easy to portion out for the week.

  • Mixed Green Salad (with Lemon Vinaigrette:) A light, crisp salad provides a refreshing contrast to the richness of the creamy Cajun parmesan sauce. The acidity from the lemon vinaigrette will also help balance the flavors of the dish. A mix of leafy greens (like spinach, arugula, or kale) with a simple lemon vinaigrette adds a burst of freshness to your meal prep.

  • Steamed or Sautéed Spinach: Spinach is rich in iron and other nutrients, and it pairs perfectly with the rich, creamy sauce without overpowering the dish. The mild, slightly earthy flavor of spinach balances the boldness of the Cajun seasoning.

  • Cauliflower Rice: For a lower-carb option, cauliflower rice is a fantastic substitute for regular rice. It’s light, nutritious, and takes on the flavor of the Cajun sauce beautifully. This is a great way to cut calories while still enjoying a filling, tasty side.

  • Zucchini Noodles (Zoodles): Zoodles are a great alternative to pasta, providing a fresh, low-carb option to serve alongside the creamy salmon. Their mild flavor allows the Cajun sauce to shine through while adding a fresh crunch.

salmon fillets with cream sauce and herbs

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Frequently Asked Questions

How can I store the salmon and sauce for meal prep?

Store the cooked salmon fillets and sauce in separate airtight containers in the fridge for up to 3-4 days. This helps maintain the salmon’s texture while preventing the sauce from becoming too runny. When you’re ready to eat, simply reheat the salmon in the microwave or on a stovetop and drizzle the sauce over it.

Can I use other fish for this recipe?

Yes! You can substitute salmon with other firm white fish like cod, tilapia, or mahi-mahi. Just keep in mind that the cooking times will vary depending on the thickness of the fillets, so adjust accordingly.

How do I make the sauce thicker or thinner?

If you prefer a thicker sauce, let it simmer longer to reduce it further, or add a little more parmesan cheese. For a thinner sauce, add more chicken broth or a splash of cream until you reach your desired consistency.