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Easy Breakfast Burritos

breakfast egg burritos rolled up in a meal prep container

Welcome to the ultimate breakfast solution for busy mornings – Easy Breakfast Burritos! Packed with scrambled eggs, vibrant cherry tomatoes, creamy cheddar cheese, and zesty cilantro, these burritos are a flavor-packed powerhouse wrapped in a low-carb tortilla. Whether you’re rushing out the door to catch the morning train or settling into a productive work-from-home day, these burritos are the perfect grab-and-go option to fuel your day.

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Calories: 386kcal | Carbohydrates: 24g | Protein: 18g | Fat: 24g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.04g | Cholesterol: 341mg | Sodium: 551mg | Potassium: 231mg | Fiber: 2g | Sugar: 3g | Vitamin A: 735IU | Vitamin C: 4mg | Calcium: 217mg | Iron: 3mg
breakfast egg burritos rolled up in a meal prep container

The PrepYoSelf Newsletter

Here’s why you need to make this:

  • Quick and Easy Preparation: With just a few simple ingredients and straightforward instructions, these burritos are a breeze to whip up in no time. You can spend less time in the kitchen and more time tackling your to-do list.
  • Versatile and Customizable: Don’t be afraid to get creative! You can easily customize these burritos to suit your taste preferences or dietary needs. Add some diced bell peppers, swap out the cheese for a dairy-free alternative, or throw in some protein-packed black beans – the possibilities are endless!
  • Portability: Say goodbye to breakfast FOMO! These burritos are perfectly portable, making them ideal for grabbing on your way out the door. Whether you’re rushing to catch the train or stuck in traffic during your morning commute, you can enjoy a delicious breakfast on-the-go without missing a beat.
  • Freezer-Friendly: Need to get ahead for the week? No problem! These burritos freeze like a dream, so you can prepare a big batch over the weekend and stash them away for later. Just pop one in the microwave or oven when you’re ready to eat, and voila – instant breakfast bliss!
  • Balanced Nutrition: We’re all about that balanced breakfast life! These burritos pack a protein punch thanks to the eggs and cheese, while the tomatoes and cilantro add a dose of fresh flavor and nutrients. It’s the perfect fuel to keep you energized and focused throughout the morning.
  • Budget-Friendly: Who says eating healthy has to break the bank? Not us! These budget-friendly burritos are a wallet-friendly option for those looking to save a few bucks without sacrificing flavor or nutrition. Plus, by buying ingredients in bulk and meal prepping at home, you can cut down on food waste and save even more dough.

Ingredients You’ll Need

  • Eggs: Ah, the humble egg – a breakfast staple for good reason! Eggs are not only an excellent source of protein, but they’re also packed with essential nutrients like vitamins D and B12. They provide a hearty and satisfying base for our burritos, keeping you feeling full and energized all morning long.
  • Flour Tortillas: Say hello to our trusty vessel for breakfast goodness! These tortillas provide the perfect wrap for our filling, offering a soft and chewy texture that complements the other ingredients beautifully.
  • Cherry Tomatoes: Bursting with flavor and vibrant color, cherry tomatoes add a delightful freshness to our burritos. Not only do they provide a juicy pop of sweetness, but they’re also rich in antioxidants and vitamin C, making them a nutritious addition to our morning meal.
  • Shredded Cheddar Cheese: Cheese lovers, rejoice! Shredded cheddar cheese brings a creamy, indulgent texture to our burritos, while also providing a boost of calcium and protein. Plus, its rich, tangy flavor pairs perfectly with the other ingredients, adding a satisfying depth of taste to every bite.
  • Cilantro: Ah, cilantro – the unsung hero of the herb world! With its bright, citrusy flavor, cilantro adds a refreshing zing to our burritos that cuts through the richness of the eggs and cheese. Not only does it taste delicious, but it’s also packed with vitamins and minerals, making it a nutritious and flavorful addition to our morning meal.
breakfast egg burritos rolled up in a meal prep container

How to Meal Prep Easy Breakfast Burritos

  1. Heat things up by adding a splash of olive oil to a pan over medium-high heat. Toss in those vibrant cherry tomatoes and sprinkle in the cilantro. Let ’em sizzle until they’re nice and soft, releasing all those mouthwatering aromas. Mmm, can you smell that? Breakfast bliss is in the air!
  2. Now, crack those eggs like a breakfast boss directly into the pan. Give ’em a good stir until they’re nice and firm, like a cozy breakfast blanket wrapping you up in deliciousness. No runny eggs here, folks – we’re all about that perfect scramble!
  3. Time to turn up the flavor dial! Sprinkle in that shredded cheddar cheese and mix it all together until it’s a gooey, melty masterpiece. Cheesy eggs? Yes, please! Your taste buds are in for a treat, my friends.
  4. It’s assembly time! Lay out your trusty tortillas and spoon that glorious egg mixture onto each one. Spread it out nice and even, like you’re painting a breakfast masterpiece. Then, roll ’em up tight into burrito bliss – we’re talking breakfast on-the-go perfection!
  5. Last but not least, grab a sharp knife and slice those burritos in half. Ooh, look at those layers of eggy goodness! Now, all that’s left to do is grab your favorite fresh salsa (or heck, why not whip up your own?) and dive in. Breakfast has never tasted so good!

Reference the recipe card below for detailed instructions.

breakfast egg burritos rolled up in a meal prep container

Meal Prep and Pairing Tips:

  • Fresh Fruit Salad: Balance out the savory flavors of the burritos with a refreshing side of fresh fruit salad. Choose a variety of colorful fruits like strawberries, blueberries, pineapple, and grapes for a burst of sweetness that’s packed with vitamins and antioxidants.
  • Avocado Slices: Creamy, buttery avocado slices are the perfect accompaniment to our burritos. Their rich flavor and smooth texture provide a satisfying contrast to the hearty eggs and cheese. Plus, avocados are loaded with healthy fats and fiber, making them a nutritious addition to your morning meal.
  • Salsa and Guacamole: Kick up the flavor with some homemade salsa and guacamole on the side. The bright, zesty flavors of the salsa and the creamy richness of the guacamole add a burst of freshness to every bite. Plus, they’re packed with veggies and healthy fats, making them a nutritious and delicious addition to your breakfast spread.
  • Mixed Greens Salad: Start your day on a healthy note by pairing your burritos with a simple mixed greens salad. Toss together a variety of fresh greens like spinach, arugula, and kale, and top it off with a light vinaigrette dressing for a refreshing and nutritious side dish.
  • Whole Grain Toast: Round out your breakfast with a slice of whole grain toast. Not only does it add some extra fiber to your meal, but it also provides a crunchy contrast to the soft, chewy texture of the burritos. Top it off with a smear of almond butter or mashed avocado for added flavor and nutrition.
breakfast egg burritos rolled up in a meal prep container
breakfast burrito

Easy Breakfast Burritos

Whip up these Easy Breakfast Burritos packed with scrambled eggs, cherry tomatoes, cheddar cheese, and cilantro, all wrapped in low-carb tortillas for a delicious, nutritious, and budget-friendly morning meal!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 386 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 each large eggs
  • 3 each flour tortillas (8 inch)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/4 cup shredded cheddar cheese
  • 2 tbsp cilantro (chopped)
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a pan on medium high heat and saute the tomatoes and cilantro until they soften
  • Next, crack the eggs directly into the pan and stir until the eggs firmly set
  • Mix in the shredded cheese and mix it all together
  • Evenly place the egg mixture at the bottom of each tortilla and roll them into burritos
  • Cut them in half. Enjoy with fresh salsa

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: 386kcalCarbohydrates: 24gProtein: 18gFat: 24gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.04gCholesterol: 341mgSodium: 551mgPotassium: 231mgFiber: 2gSugar: 3gVitamin A: 735IUVitamin C: 4mgCalcium: 217mgIron: 3mg

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Frequently Asked Questions

Can I use different types of tortillas for this recipe?

Absolutely! While we recommend low-carb tortillas for a healthier option, feel free to use your favorite type of tortillas. Whether you prefer whole wheat, spinach, or even gluten-free tortillas, the choice is yours.


Can I make these burritos ahead of time and store them for later?

Definitely! These burritos are perfect for meal prep. Once assembled, you can wrap them individually in foil or plastic wrap and store them in the refrigerator for up to 3-4 days. You can also freeze them for longer storage – just be sure to thaw them in the refrigerator overnight before reheating.


How can I reheat the burritos?

Reheating these burritos is a breeze! Simply unwrap them from their foil or plastic wrap and place them on a microwave-safe plate. Microwave on high for 1-2 minutes, or until heated through. Alternatively, you can reheat them in a preheated oven at 350°F (175°C) for 10-15 minutes, or until warmed to your liking.

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Crispy Panko Breaded Chicken Tender Salad

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

We’ve crafted a recipe specifically tailored to the needs of busy individuals who crave delicious, budget-friendly options without compromising on taste. Imagine tender chicken breasts, thinly sliced and perfectly breaded with crispy Panko breadcrumbs, seasoned to perfection with paprika, garlic powder, and a hint of salt. Paired with a vibrant spring mix salad featuring juicy Roma tomatoes, crisp cucumbers, and tangy red onions, this dish is a symphony of textures and flavors. Whether you’re meal prepping for the week ahead or looking for a quick and satisfying dinner option, this recipe has you covered.

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

Calories: 469kcal | Carbohydrates: 32g | Protein: 42g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.04g | Cholesterol: 111mg | Sodium: 1191mg | Potassium: 909mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1470IU | Vitamin C: 22mg | Calcium: 61mg | Iron: 3mg

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Why This is Great for Meal Prep

  • Quick and Easy Preparation: With simple instructions and minimal ingredients, this recipe is a breeze to prepare, even for those with the busiest of schedules. The thinly sliced chicken cooks up in just a few minutes, while the salad assembly is quick and straightforward. It’s a time-saving meal prep option that won’t leave you stuck in the kitchen for hours.
  • Nutrient-Rich Ingredients: This meal is packed with wholesome ingredients like lean chicken breast, fresh vegetables, and nutrient-rich greens. The chicken provides a healthy dose of protein to keep you feeling satisfied and energized throughout the day, while the salad veggies offer essential vitamins, minerals, and fiber to support overall health and well-being.
  • Balanced and Satisfying: Our Crispy Panko Breaded Chicken Tender Salad strikes the perfect balance between protein, carbs, and healthy fats, making it a satisfying and well-rounded meal. The combination of crispy chicken tenders and crunchy veggies keeps your taste buds happy, while the addition of complex carbs from the salad greens provides long-lasting energy to power you through your busy day.
  • Versatile and Customizable: One of the best things about this meal prep recipe is its versatility. While we’ve provided a basic salad combination, feel free to get creative and customize it to suit your taste preferences and dietary needs. Swap out the veggies, experiment with different salad dressings, or add your favorite toppings to make each meal uniquely yours.
  • Portion-Controlled and Budget-Friendly: By prepping individual servings ahead of time, you can easily control portion sizes and avoid overeating throughout the week. Plus, by buying ingredients in bulk and prepping multiple meals at once, you’ll save both time and money in the long run. It’s a budget-friendly meal prep solution that helps you stay on track with your health and wellness goals without breaking the bank.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken Breast: Chicken breast is a lean source of protein that’s not only affordable but also versatile and easy to cook. By using thinly sliced chicken breast, we ensure that it cooks quickly and evenly, making it perfect for meal prep. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied between meals.
  • Panko Breadcrumbs: Panko breadcrumbs are light and airy, resulting in an incredibly crispy and crunchy coating for our chicken tenders. Unlike traditional breadcrumbs, panko creates a thicker and more textured crust, adding an extra layer of flavor and texture to the dish. Plus, using breadcrumbs instead of a heavier batter keeps the dish lighter and healthier without sacrificing that satisfying crunch.
  • Seasonings (Paprika, Garlic Powder, Salt): These simple yet flavorful seasonings add depth and complexity to the dish without the need for excess salt or unhealthy additives. Paprika provides a subtle smokiness and mild heat, while garlic powder adds savory flavor. Salt enhances the overall taste of the dish and helps to balance out the other flavors. Together, these seasonings elevate the chicken tenders from basic to extraordinary.
  • Egg: The egg serves as a binding agent for the breadcrumbs, helping them adhere to the chicken and creating a crispy coating when cooked. It also adds moisture and richness to the chicken tenders, ensuring they stay juicy and flavorful. Eggs are an affordable and nutritious ingredient that adds both structure and texture to the dish.
  • Olive Oil: Olive oil is used for pan-frying the chicken tenders, providing a healthy source of monounsaturated fats and adding a deliciously rich flavor to the dish. It’s a budget-friendly option that’s readily available and adds a luxurious touch to the crispy chicken tenders. Plus, pan-frying allows us to achieve that golden-brown crust without the need for deep frying, making it a healthier cooking method.
  • Spring Mix: Spring mix is a blend of tender baby greens like spinach, arugula, and lettuce, providing a nutritious and flavorful base for our salad. It’s packed with vitamins, minerals, and antioxidants, making it a nutrient-rich addition to any meal. Plus, spring mix adds a variety of textures and flavors to the salad, from peppery arugula to buttery lettuce, creating a more interesting and satisfying eating experience.
  • Tomato, Cucumber, Red Onion: These fresh vegetables add color, crunch, and flavor to our salad, making it a vibrant and delicious side dish. Tomatoes provide sweetness and acidity, cucumbers add a refreshing crunch, and red onions lend a mild tanginess. Together, they create a well-balanced salad that complements the crispy chicken tenders perfectly.
  • Salad Dressing: A choice of salad dressing adds the finishing touch to our meal prep masterpiece, tying all the flavors together and adding a burst of tangy or creamy goodness. Whether you prefer a classic balsamic vinaigrette, a zesty Italian dressing, or a creamy ranch, the dressing adds moisture and flavor to the salad without overpowering the other ingredients. Plus, by choosing a store-bought dressing or making your own at home, you can control the ingredients and customize the flavor to suit your taste preferences.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

How to Meal Prep Crispy Panko Chicken Tenders

  1. If you can’t find thinly sliced chicken breast at your local store, fear not! Simply filet your chicken breast and slice it in half sideways. Want it even flatter? Place it between two layers of plastic wrap and give it a good pound with a meat pounder or a small frying pan. This step not only makes your chicken cook faster but also ensures maximum crispiness!
  2. In three separate bowls, set up your breading station. Whisk the egg in one bowl, place the flour in another, and combine the panko breadcrumbs with paprika, garlic powder, and salt in the third bowl.
  3. First, dip each chicken slice into the flour, making sure it’s fully coated. Shake off any excess flour. Next, dip it into the egg wash, ensuring it’s nicely covered. Finally, coat the chicken in the seasoned panko breadcrumbs, pressing gently to adhere.
  4. Heat a skillet with olive oil over medium-high heat. Once hot, add your breaded chicken tenders and cook for about 3 to 5 minutes on each side, or until they’re golden brown and cooked through. Pro tip: Check for an internal temperature of 165°F to ensure they’re perfectly done.
  5. While your chicken is sizzling away, it’s time to prep your salad. Toss together the spring mix, sliced tomato, cucumber, and red onions in a large bowl. Divide the salad into meal prep containers and top each with a crispy chicken tender.
  6. Don’t forget the finishing touch! Drizzle each salad with your favorite salad dressing. Whether you’re into balsamic vinaigrette, honey mustard, or creamy ranch, the choice is yours!

Reference the recipe card below for detailed instructions.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Meal Prep Tips for Crispy Panko Chicken Tenders

  • Healthy Dips: Pair your crispy chicken tenders with a variety of healthy dipping sauces, such as hummus, tzatziki, or guacamole. These flavorful dips add extra moisture and flavor to the chicken without piling on extra calories or unhealthy fats.
  • Soup or Soup Starter: Kick off your meal with a light soup or broth-based starter, such as vegetable soup or miso soup. Not only does this help to increase your vegetable intake, but it also fills you up with low-calorie, nutrient-rich foods, making you less likely to overindulge on the main course.
  • Fruit Dessert: End your meal on a sweet note with a serving of fresh fruit or a fruit salad. Not only does this provide a refreshing and naturally sweet treat, but it also adds extra vitamins, minerals, and antioxidants to your meal. Try pairing your salad with seasonal fruits like berries, melon, or citrus for a burst of flavor.
  • Hydration: Don’t forget to stay hydrated throughout the day by drinking plenty of water or herbal tea. Hydration is key for overall health and well-being, and it helps to support digestion, energy levels, and cognitive function. Consider infusing your water with fresh fruit or herbs for a flavorful twist.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

pan-fried chicken salad

Crispy Panko Breaded Chicken Tender Salad

Enjoy crispy Panko-breaded chicken tenders atop a bed of fresh greens, perfect for a flavorful and convenient meal prep option.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 469 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • tongs

Ingredients
  

Chicken and Breading

  • 12 oz chicken breasts (thinly sliced)
  • 1/4 cup flour
  • 1/2 cup panko breadcrumbs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1 each large egg
  • 1 tbsp olive oil

Salad

  • 4 cups spring mix
  • 1 each roma tomato (sliced)
  • 1/2 each cucumber (sliced)
  • 1/4 cup red onions (sliced
  • 4 tbsp choice of salad dressing

Instructions
 

  • If you can't find thinly sliced chicken breast, filet your chicken breast and slice it in half sideways. If you want it even flatter and thinner, lay it in between two layers of plastic wrap and use a meat pounder or a small frying pan to pound it out flat. This will help the chicken cook faster.
  • Whisk the egg in a large bowl. Place the flour in another bowl. Then, place the panko breadcrumbs and seasonings in another bowl
  • First dip the chicken in the flour making sure it is fully coated. Then shake off the excess
  • Next, dip the chicken in the egg wash. Then, drip it into the seasoned panko breadcrumbs. Make sure it is fully coated
  • Heat a skillet with olive oil on medium high heat. Then, pan fry the chicken breast on each side until golden brown and fully cooked (about 3 to 5 minutes on each side-check for an internal temperature of 165F).
  • Serve the chicken with a side salad.

Notes

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

Nutrition

Calories: 469kcalCarbohydrates: 32gProtein: 42gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gTrans Fat: 0.04gCholesterol: 111mgSodium: 1191mgPotassium: 909mgFiber: 2gSugar: 5gVitamin A: 1470IUVitamin C: 22mgCalcium: 61mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of protein instead of chicken breast?

Absolutely! While chicken breast is the star of this recipe, you can easily swap it out for other proteins like turkey breast, pork loin, tofu, or even fish fillets. Adjust cooking times accordingly based on the protein you choose.


Can I make this recipe gluten-free?

Yes! You can easily make this recipe gluten-free by using gluten-free breadcrumbs or almond flour instead of traditional flour and panko breadcrumbs. Be sure to check that all seasonings and salad dressing are also gluten-free.


How long will the chicken tenders stay crispy?

While the chicken tenders are best enjoyed fresh, you can help them stay crispy by storing them separately from the salad components. Store the chicken tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in a toaster oven or oven to maintain crispiness.

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Cashew Chicken and Eggplant Stirfry

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

This Cashew Chicken and Eggplant Stir Fry recipe is the epitome of flavor meets efficiency, perfect for busy individuals seeking a nutritious yet budget-friendly meal prep option. Picture succulent boneless chicken thighs, velvety eggplant, and vibrant bell peppers dancing in a symphony of savory sauces, all topped off with crunchy cashews for that extra dose of texture and taste. With just a handful of simple ingredients and easy-to-follow instructions, you’ll be amazed at how effortlessly this dish comes together, leaving you with ample time to conquer your day.

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

Calories: 578kcal | Carbohydrates: 25g | Protein: 30g | Fat: 41g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 139mg | Sodium: 1383mg | Potassium: 843mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2119IU | Vitamin C: 83mg | Calcium: 57mg | Iron: 3mg

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

The PrepYoSelf Newsletter

Why you’ll enjoy this?

  • Quick and Easy: With simple ingredients and straightforward instructions, this recipe is a breeze to whip up, perfect for those hectic days when time is of the essence.
  • Nutritious and Balanced: Packed with lean protein from chicken thighs, plenty of veggies like eggplant and bell peppers, and healthy fats from cashews and sesame oil, this stir fry provides a well-rounded and nutritious meal that keeps you energized throughout the day.
  • Budget-Friendly: Utilizing affordable ingredients like boneless chicken thighs, eggplant, and bell peppers, this recipe proves that eating healthy doesn’t have to break the bank. Plus, by preparing meals at home, you’ll save money compared to dining out or ordering takeout.
  • Versatile: Don’t be afraid to get creative! This stir fry is incredibly versatile, so feel free to swap in your favorite veggies or add extra ingredients like broccoli, snap peas, or even pineapple for a personalized touch.
  • Flavorful and Satisfying: With a combination of savory soy sauce, sweet hoisin sauce, and aromatic sesame oil, every bite of this stir fry bursts with irresistible flavor. Plus, the addition of crunchy cashews adds a delightful texture that keeps you coming back for more.
  • Healthy Lifestyle Support: Whether you’re trying to eat more veggies, cut back on processed foods, or simply maintain a balanced diet, this recipe aligns perfectly with your health and wellness goals, making it easy to stay on track without sacrificing taste or convenience.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Boneless Chicken Thighs: Chicken thighs are not only budget-friendly but also pack a flavorful punch. They’re juicier and more tender compared to chicken breasts, making them perfect for stir-frying. Plus, they’re an excellent source of protein, helping to keep you feeling full and satisfied.
  • Eggplant: Eggplant adds a hearty texture and mild flavor to the stir fry. It’s also incredibly budget-friendly and loaded with nutrients like fiber, vitamins, and minerals. Eggplant soaks up the flavors of the sauce beautifully while providing a satisfying bite in every mouthful.
  • Red Bell Pepper: Not only does red bell pepper bring vibrant color to the dish, but it also adds a subtle sweetness and crunch. Rich in vitamin C and antioxidants, red bell peppers boost the nutritional value of the stir fry without breaking the bank.
  • Garlic: A staple in many cuisines, garlic infuses the stir fry with a robust, aromatic flavor. It’s also praised for its numerous health benefits, including immune-boosting properties and potential heart health benefits. Plus, a little garlic goes a long way, making it a cost-effective way to elevate the dish.
  • Red Onion: Red onions lend a touch of sweetness and a hint of spice to the stir fry. They’re also more budget-friendly compared to other onion varieties. Packed with antioxidants and flavonoids, red onions not only enhance the flavor but also contribute to overall health and wellness.
  • Green Onions: Also known as scallions, green onions add a fresh, oniony flavor and a pop of color to the dish. They’re a wallet-friendly ingredient that adds brightness and depth to the stir fry. Plus, they’re low in calories but high in vitamins and minerals, making them a nutritious addition to any meal.
  • Cashews: Crunchy cashews provide a delightful texture contrast to the tender chicken and veggies. They’re a budget-friendly nut option that adds richness and nuttiness to the dish. Cashews also offer healthy fats, protein, and essential nutrients like magnesium and copper, making them a wholesome addition to this stir fry.
  • Soy Sauce: A pantry staple in many households, soy sauce adds depth of flavor and a savory umami kick to the stir fry. It’s an affordable way to season the dish while providing a satisfying saltiness without the need for additional seasoning.
  • Hoisin Sauce: Sweet and tangy hoisin sauce brings a touch of sweetness and complexity to the stir fry sauce. It’s a budget-friendly condiment that adds depth of flavor and richness to the dish, elevating it to new heights of deliciousness.
  • Olive Oil and Sesame Oil: These oils provide a flavorful base for sautéing the ingredients and impart a subtle richness to the stir fry. Olive oil is a heart-healthy option that’s readily available and budget-friendly. Sesame oil adds a distinctive nutty aroma and flavor that complements the other ingredients perfectly.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

How to Meal Prep Cashew Chicken Stir Fry

  1. Start by cutting your chicken, eggplant, and red bell peppers into adorable little one-inch cubes. Mince up those garlic cloves, dice the red onions, and give those green onions a good chop. We’re getting ready to rock and roll!
  2. Heat up a wok on high heat and drizzle in that olive oil. Toss in the red onions and chicken, and let the magic happen. Stir and sizzle until your chicken is golden brown and cooked through, about 5 to 6 minutes. Trust us, your kitchen is about to smell AMAZING!
  3. Now, it’s time to add some color and flavor. Throw in the garlic, eggplant, and bell peppers, and give everything a good mix. Let those veggies soften up and mingle with the chicken for about 3 to 4 minutes. Can you smell that deliciousness wafting through the air?
  4. This is where the magic truly happens. Pour in the soy sauce, hoisin sauce, and sesame oil, and watch as your stir-fry transforms into a symphony of flavors. Give it all a good stir to ensure every morsel is coated in that savory goodness.
  5. Sprinkle on those crunchy cashews and vibrant green onions like the culinary artist you are. Not only do they add a delightful crunch and pop of color, but they also take this dish to the next level of deliciousness!

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Meal Prep Tips for Cashew Chicken Stir Fry

  • Customize to Taste: Feel free to customize the stir fry to suit your preferences. Add extra veggies like broccoli, carrots, or snap peas for added nutrition and variety. You can also adjust the seasonings and sauces to your liking for a personalized touch.
  • Reheat with Care: When reheating the stir fry, use a microwave-safe container or reheat it gently on the stovetop to prevent drying out the chicken and vegetables. Add a splash of water or broth if needed to maintain moisture and freshness.
  • Serve with Rice or Noodles: Cashew Chicken and Eggplant Stir Fry pairs beautifully with steamed white or brown rice, or even noodles like rice noodles or udon noodles. The starch helps soak up the flavorful sauce and adds heartiness to the meal.
  • Add a Side Salad: Fresh, crisp salad greens with a tangy vinaigrette make a refreshing accompaniment to the stir fry. Try a simple mix of mixed greens, cherry tomatoes, cucumber, and shredded carrots for a burst of color and freshness. You can also serve this up in lettuce wraps.
  • Incorporate Fermented Foods: Fermented foods like kimchi or pickled vegetables add a zesty kick and probiotic goodness to your meal. Enjoy them as a side dish or incorporate them into the stir fry for extra flavor and gut health benefits.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Cashew Chicken and Eggplant Stir Fry

Deliciously flavorful Cashew Chicken and Eggplant Stir Fry, packed with tender chicken, vibrant veggies, and crunchy cashews, perfect for easy meal prep and budget-friendly weeknight dinners!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 578 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz boneless chicken thighs
  • 2 cup eggplant
  • 1 red bell pepper
  • 2 garlic cloves
  • 1/4 cup red onion
  • 1/4 cup green onions
  • 1/4 cup cashews
  • 2 tablespoons soy sauce
  • 2 tablespoons hoisin sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the chicken, eggplant, and red bell peppers into one inch cubes. Peel and mince the garlic, dice the red onions, and chop the green onions.
  • Add olive oil to a wok on high heat and saute the red onions and chicken until the chicken is fully cooked and golden brown (about 5 to 6 minutes).
  • Next, add the garlic, eggplant, and bell peppers. Mix thoroughly until the veggies soften (about 3 to 4 minutes).
  • Then, season everything with the soy sauce, hoisin sauce, and sesame oil and stir it all together.
  • Finally, garnish with the cashews and green onions.

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: 578kcalCarbohydrates: 25gProtein: 30gFat: 41gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 139mgSodium: 1383mgPotassium: 843mgFiber: 6gSugar: 12gVitamin A: 2119IUVitamin C: 83mgCalcium: 57mgIron: 3mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Absolutely! While chicken thighs provide extra juiciness and flavor, you can definitely use chicken breast if you prefer. Just be mindful not to overcook it to prevent it from drying out.


Can I make this dish vegetarian or vegan?

Definitely! You can easily make this dish vegetarian or vegan by omitting the chicken and using tofu or tempeh instead. Simply cube the tofu or tempeh and stir-fry it along with the veggies as directed in the recipe.


Can I make this dish spicy?

Of course! If you like a bit of heat, you can add a sprinkle of red pepper flakes or a drizzle of sriracha sauce to the stir fry when adding the sauces. Adjust the amount to your desired level of spiciness.

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Cilantro and Bell Pepper Breakfast Tacos

glass rectangular meal prep containers with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Start your day off right with our mouthwatering Cilantro and Bell Pepper Breakfast Egg Tacos! This easy-to-make recipe is perfect for busy mornings when you need a quick and satisfying breakfast option. Packed with protein-rich eggs, vibrant yellow bell peppers, and fresh cilantro, these tacos are bursting with flavor and nutrition. Whether you’re meal prepping for the week ahead or whipping up a delicious breakfast on the fly, these tacos are sure to please.

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

Calories: 306kcal | Carbohydrates: 25g | Protein: 14g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 327mg | Sodium: 294mg | Potassium: 260mg | Fiber: 3g | Sugar: 1g | Vitamin A: 540IU | Vitamin C: 34mg | Calcium: 94mg | Iron: 2mg

round plate with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

The PrepYoSelf Newsletter

Why this recipe is wholesome:

  • Eggs: Eggs are a staple ingredient in many breakfast recipes for good reason. They are not only affordable but also a nutritional powerhouse, packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the main protein source, providing a satisfying and filling component to the breakfast tacos. Additionally, eggs act as a binding agent, helping to hold the taco filling together while adding a rich and creamy texture to the dish.
  • Corn Tortillas: Corn tortillas are a traditional Mexican staple that are not only delicious but also budget-friendly. Made from corn masa, these gluten-free tortillas are a healthier alternative to flour tortillas and provide a hearty base for the breakfast tacos. Corn tortillas are low in fat and calories but rich in complex carbohydrates, making them a nutritious and filling option to help fuel your day.
  • Yellow Bell Peppers: Bell peppers are not only colorful and vibrant but also packed with vitamins and antioxidants. In this recipe, yellow bell peppers add a pop of color and sweetness to the breakfast tacos, while also providing a crunchy texture and a subtle flavor. Bell peppers are rich in vitamin C, vitamin A, and other beneficial nutrients, making them a nutritious addition to any meal. By sautéing diced yellow bell peppers, we enhance their natural sweetness and bring out their delicious flavor, adding depth and complexity to the dish.
  • Cilantro: Cilantro is a versatile herb that adds a burst of fresh and herbaceous flavor to the breakfast tacos. Not only does cilantro provide a pop of green color and visual appeal to the dish, but it also adds a refreshing and aromatic element that complements the other ingredients perfectly. Cilantro is rich in vitamins, minerals, and antioxidants, making it a healthy addition to any meal. By garnishing the breakfast tacos with chopped cilantro, we elevate the flavors and add a bright and vibrant finishing touch to the dish.

round plate with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

How to Meal Breakfast Tacos

  1. Begin by adding olive oil to a pan over medium-high heat. Once the oil is hot, add in the diced yellow bell peppers and sauté them for about two minutes until they start to soften. This initial step not only adds a pop of color to your tacos but also infuses them with a subtle sweetness.
  2. Now, it’s time to crack those eggs! Carefully crack each egg into the pan with the sautéed bell peppers. Use a spatula to gently scramble the eggs, ensuring they cook evenly with the peppers. Keep stirring until the eggs are firm and fully set. Don’t forget to season your egg mixture with a sprinkle of salt to enhance the flavors.
  3. While your eggs are cooking, warm up your corn tortillas. You can do this by placing them in a dry skillet over medium heat for about 30 seconds on each side. This quick step helps to soften the tortillas and make them more pliable for stuffing.
  4. Once your eggs are cooked to perfection, it’s time to assemble your breakfast tacos. Spoon the egg and bell pepper mixture evenly onto each warmed tortilla. Be generous – after all, you deserve a hearty breakfast to fuel your day!
  5. Last but certainly not least, it’s time to add a pop of freshness to your tacos with a sprinkle of chopped cilantro. This vibrant herb not only adds a burst of flavor but also provides a touch of green goodness to your breakfast.
  6. Now that your Cilantro and Bell Pepper Breakfast Egg Tacos are assembled, it’s time to prep them for the week ahead. Simply wrap each taco individually in foil or parchment paper to keep them fresh. Store them in an airtight container in the refrigerator, and you’ll have a grab-and-go breakfast option ready to fuel your busy mornings all week long!

Reference the recipe card below for detailed instructions.

glass rectangular meal prep containers with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Meal Prep Pairing Tips:

  • Fresh Fruit: Pair your breakfast tacos with a side of fresh fruit for a refreshing and nutritious addition to your meal. Sliced strawberries, berries, pineapple, or melon are all great options that complement the flavors of the tacos while adding a burst of sweetness and vitamins.
  • Avocado: Add a creamy and decadent touch to your breakfast tacos by serving them with sliced avocado or a dollop of guacamole. Avocado adds richness and healthy fats to the meal, while also providing a creamy contrast to the crunchy bell peppers and savory eggs.
  • Salsa or Pico de Gallo: Serve your breakfast tacos with a side of salsa or pico de gallo for a burst of flavor and spice. Whether you prefer a mild tomato salsa or a fiery salsa verde, the acidity and heat of the salsa will complement the flavors of the tacos and add a zesty kick to each bite.
  • Greek Yogurt: Swap out traditional sour cream for Greek yogurt to add creaminess and tanginess to your breakfast tacos without the extra calories. Greek yogurt is high in protein and probiotics, making it a healthy and nutritious alternative that pairs well with the savory flavors of the eggs and bell peppers.
  • Black Beans: Add a protein boost to your breakfast tacos by serving them with a side of seasoned black beans. Black beans are rich in fiber, protein, and essential nutrients, making them a nutritious and satisfying addition to any meal. Simply season the beans with a dash of cumin, garlic powder, and chili powder for added flavor.
  • Coffee or Fresh Juice: Wash down your breakfast tacos with a cup of hot coffee or a glass of freshly squeezed juice for a complete and satisfying breakfast experience. Whether you prefer a bold espresso or a refreshing orange juice, a beverage pairing can help balance the flavors of the meal and enhance your overall dining experience.

glass rectangular meal prep containers with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

round plate with corn tortillas topped with scrambled eggs, bell peppers, and chopped cilantro

Cilantro and Bell Pepper Breakfast Egg Tacos

Delicious and nutritious Cilantro and Bell Pepper Breakfast Egg Tacos, packed with protein and flavor, perfect for a quick and satisfying meal any time of day!
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American, Mexican
Servings 2
Calories 306 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 4 small corn tortillas
  • 1/4 cup yellow bell peppers (diced)
  • 2 tablespoons cilantro (chopped)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt

Instructions
 

  • Add oil to a pan on medium high heat and saute the bell peppers and onions for about two minutes until they soften.
  • Crack the eggs into the pan and stir the eggs until they firmly set. Season with salt to taste
  • Evenly stuff the tortillas with the egg mixture and garnish with fresh cilantro

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: 306kcalCarbohydrates: 25gProtein: 14gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 327mgSodium: 294mgPotassium: 260mgFiber: 3gSugar: 1gVitamin A: 540IUVitamin C: 34mgCalcium: 94mgIron: 2mg

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Frequently Asked Questions

Can I freeze these breakfast tacos for later use?

While these breakfast tacos are best enjoyed fresh, you can freeze them for longer storage. Simply assemble the tacos as instructed, then wrap them individually in foil or plastic wrap before placing them in a freezer-safe bag or container. To reheat, thaw the tacos overnight in the refrigerator, then heat them in the microwave or oven until warmed through.


How can I add extra protein to these breakfast tacos?

If you’re looking to add extra protein to these breakfast tacos, you can incorporate additional protein-rich ingredients such as cooked bacon, sausage, ham, or black beans. Simply cook the protein of your choice separately and add it to the tacos along with the egg mixture.


Can I use other types of tortillas for these breakfast tacos?

Yes, you can use other types of tortillas such as flour tortillas, whole wheat tortillas, or gluten-free tortillas in place of corn tortillas. Choose the tortillas that best suit your dietary preferences and taste preferences.

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Low Carb Sheet Pan Sausage and Zucchini Medley

rectangular glass meal prep containers with sliced sausage and diced zucchini, bell peppers, and red onions

If you’re looking for a delicious, low-carb option that’s both convenient and budget-friendly, you’ve come to the right place. Packed with pre-cooked chicken sausage, vibrant veggies, and a medley of savory seasonings, this recipe is a game-changer for busy individuals striving to maintain a healthy lifestyle. With just a few simple steps and minimal prep time, you can have a satisfying meal ready to enjoy in no time. Whether you’re meal prepping for the week ahead or simply craving a quick and nutritious dinner, this Sheet Pan Sausage and Zucchini Medley has got you covered.

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

Calories: 290kcal | Carbohydrates: 17g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 60mg | Sodium: 1174mg | Potassium: 548mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2614IU | Vitamin C: 206mg | Calcium: 33mg | Iron: 2mg

round wooden plate with sliced sausage and diced zucchini, bell peppers, and red onions

Why this recipe is great for easy and quick meal prep

  • Quick and Easy: With just a few simple steps, you’ll have a delicious and nutritious meal ready to go in no time. From prep to plate, this recipe takes minimal effort, perfect for those hectic weekdays.
  • Convenient Pre-cooked Sausage: Using pre-cooked sausage is a total lifesaver when it comes to meal prep. It cuts down on cooking time significantly, meaning you can have this meal on the table in a flash. Plus, it’s super convenient to have on hand for those last-minute meals.
  • Budget-Friendly: Let’s talk savings! By using affordable ingredients like chicken sausage and fresh veggies, you can enjoy a tasty meal without spending a fortune.
  • Low-Carb Goodness: Staying on track with your low-carb lifestyle has never been tastier! This medley is packed with nutritious veggies and lean protein, making it the perfect option for those watching their carb intake.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken Sausage: Pre-cooked chicken sausage adds a delicious savory flavor, and it also provides a lean source of protein, making this dish both satisfying and nutritious. For a flavor twist, feel free to swap in turkey sausage or even plant-based sausage for a meatless option.
  • Zucchini: Zucchini adds a burst of freshness and color to this dish. It’s low in carbs and calories but high in vitamins and minerals, making it a fantastic choice for those looking to boost their veggie intake. If you’re not a fan of zucchini, you can swap it out for other low-carb veggies like broccoli, cauliflower, or asparagus.
  • White Onion: White onion adds a subtle sweetness and depth of flavor to the medley. It also provides important nutrients like vitamin C and antioxidants. If you prefer a milder onion flavor, you can swap white onion for yellow onion or even shallots.
  • Yellow and Red Bell Pepper: These vibrant bell peppers not only add a pop of color but also a hint of sweetness to the dish. They’re rich in vitamins A and C, as well as antioxidants, making them a nutritious addition to any meal. If you’re not a fan of bell peppers, you can swap them out for cherry tomatoes or sliced mushrooms for a different flavor profile.
  • Paprika, Thyme, Garlic Powder, Salt: These seasonings are the secret to adding depth and flavor to the medley. Paprika adds a smoky richness, thyme brings a subtle earthiness, garlic powder adds a savory kick, and salt helps to enhance all the flavors. Feel free to customize the seasonings to suit your taste preferences or swap them out for your favorite herbs and spices.
  • Olive Oil: Last but not least, olive oil helps to coat the ingredients evenly and adds a touch of richness to the dish. It also provides heart-healthy fats and antioxidants. If you prefer a different oil, you can swap olive oil for avocado oil or melted coconut oil.

round wooden plate with sliced sausage and diced zucchini, bell peppers, and red onions

How to Meal Prep Sausage and Veggies

  1. Preheat the oven to 400°F (200°C).
  2. Grab your chicken sausage and give it a good slice into rounds. Now, let’s dice up those veggies – zucchini, white onion, yellow bell pepper, and red bell pepper. Chop chop!
  3. Lay out a sheet pan and place your sausage rounds and diced veggies on it. Spread them out evenly so everyone gets their time to shine.
  4. Time to add some flavor! Sprinkle on the paprika, thyme, garlic powder, and salt. Let’s give this medley a little kick!
  5. Grab that olive oil and give everything a nice, even drizzle. This’ll help bring out all those delicious flavors in the oven.
  6. Pop that sheet pan into the preheated oven and let the magic happen. Bake for around 15-20 minutes, or until your veggies are tender and begging to be devoured.

Reference the recipe card below for detailed instructions.

rectangular glass meal prep containers with sliced sausage and diced zucchini, bell peppers, and red onions

Meal Prep Pairing Tips:

  • Grain Options: Serve the medley over a bed of cooked quinoa, brown rice, or cauliflower rice for a wholesome and filling meal. The grains will soak up the flavorful juices from the sausage and veggies, adding an extra layer of deliciousness to each bite.
  • Leafy Greens: Add a side of leafy greens, such as a simple mixed salad or sautéed spinach, to balance out the richness of the sausage and zucchini. A light vinaigrette dressing with lemon or balsamic vinegar can provide a refreshing contrast to the savory flavors of the medley.
  • Creamy Dips: Whip up a creamy dip, such as tzatziki or hummus, to accompany the medley. The cool and tangy flavors of the dip will complement the warmth and spice of the sausage and veggies, creating a well-rounded and satisfying meal.
  • Crusty Bread: Serve the medley alongside a slice of crusty bread or a warm dinner roll to sop up the delicious juices. You can also toast the bread and rub it with garlic for extra flavor. The contrast in textures between the crispy bread and tender medley will make each bite irresistible.
  • Fresh Herbs: Garnish the medley with fresh herbs like parsley, cilantro, or basil to add a pop of color and freshness. The herbs will brighten up the dish and add a fragrant aroma that enhances the overall dining experience.

rectangular glass meal prep containers with sliced sausage and diced zucchini, bell peppers, and red onions

round wooden plate with sliced sausage and diced zucchini, bell peppers, and red onions

Low Carb Sheet Pan Sausage and Zucchini Medley

Enjoy a hassle-free, low-carb delight with our Sheet Pan Sausage and Zucchini Medley—bursting with flavor and ready in minutes!
No ratings yet
Course lunch
Cuisine American
Servings 2
Calories 290 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven or air fryer

Ingredients
  

  • 6 oz chicken sausage (pre-cooked)
  • 1 zucchini (diced)
  • 1/4 cup white onion (diced)
  • 1 yellow bell pepper (diced)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Slice the sausage into rounds and dice the veggies into small squares.
  • Place the sausage and veggies on a sheet pan and sprinkle them with the seasonings.
  • Drizzle everything with the olive oil and bake in the oven for 15-20 minutes until the veggies are tender.

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: 290kcalCarbohydrates: 17gProtein: 16gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 1174mgPotassium: 548mgFiber: 3gSugar: 7gVitamin A: 2614IUVitamin C: 206mgCalcium: 33mgIron: 2mg

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Frequently Asked Questions

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

While pre-cooked sausage is recommended for this recipe to save on cooking time, you can certainly use fresh sausage if preferred. Just make sure to cook it thoroughly before adding it to the sheet pan with the veggies.


Can I use different cooking methods instead of baking in the oven?

Absolutely! While baking in the oven is the recommended method for this recipe, you can also cook the medley on the stovetop in a large skillet or on the grill in a grill basket. Just make sure to adjust the cooking time and temperature accordingly.


Can I use frozen vegetables instead of fresh ones?

While fresh vegetables are recommended for the best texture and flavor, you can use frozen vegetables in a pinch. Just be aware that frozen vegetables may release more moisture during cooking, which could affect the overall texture of the dish. If using frozen vegetables, thaw them before adding them to the sheet pan and pat them dry with a paper towel to remove excess moisture.

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Crispy Pan-Fried Potatoes with Eggs

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Start your mornings right with our budget-friendly breakfast recipe featuring pan-fried potatoes, bell peppers, and eggs. This delightful dish offers a perfect balance of flavors and textures, combining crispy potatoes with tender, sautéed bell peppers and perfectly cooked eggs. Whether you’re meal prepping for the week ahead or treating yourself to a leisurely brunch, this recipe is sure to satisfy your cravings

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

Calories: 165kcal | Carbohydrates: 19g | Protein: 8g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 164mg | Sodium: 229mg | Potassium: 624mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1411IU | Vitamin C: 57mg | Calcium: 38mg | Iron: 2mg

round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

The PrepYoSelf Newsletter

Why this recipe is budget-friendly and convenient:

  • Minimal Ingredients: With just a handful of simple, affordable ingredients like eggs, potatoes, and bell peppers, this recipe won’t put a dent in your wallet. You likely already have most of these items in your kitchen, making it a cost-effective choice.
  • Versatility: This recipe is incredibly versatile, meaning you can easily customize it based on what you have on hand or what’s on sale at the grocery store. Swap out the bell peppers for any other veggies you love, or add in some extra protein like diced ham or crumbled sausage for a hearty twist.
  • Prep Ahead Potential: One of the biggest perks of this recipe is its meal prep potential. You can easily slice up your potatoes and dice your bell peppers ahead of time, then store them in the fridge until you’re ready to cook. This means you can have a delicious breakfast ready to go in minutes, even on the busiest of mornings.

Simple Ingredients You’ll Need

  • Eggs: Eggs are a staple ingredient in many breakfast dishes for good reason. They’re not only affordable but also packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the star of the show, adding richness and creaminess to the dish while also providing essential nutrients to keep you feeling satisfied and energized throughout the morning.
  • Potatoes: Potatoes are a budget-friendly pantry staple that adds heartiness and substance to any meal. They’re rich in vitamins, minerals, and fiber, making them a nutritious choice for breakfast. Slicing and pan-frying the potatoes in this recipe gives them a crispy exterior and a fluffy interior, creating the perfect base for the eggs and bell peppers.
    Feel free to swap the red baby potatoes for any other variety of potatoes you have on hand, such as Yukon Gold or russet potatoes.
  • Bell Peppers: Bell peppers are not only vibrant and colorful but also incredibly nutritious. They’re loaded with vitamin C, antioxidants, and fiber, making them a fantastic addition to any meal. Dicing them up and sautéing them alongside the potatoes adds a sweet and tangy flavor that complements the richness of the eggs perfectly. Don’t have bell peppers? No problem! You can easily swap them out for any other veggies you have in your fridge, such as onions, mushrooms, spinach, or zucchini.
  • Salt: While salt may seem like a small ingredient, it plays a crucial role in enhancing the flavors of the dish. Just a pinch of salt helps to balance out the sweetness of the bell peppers and brings out the natural flavors of the other ingredients. You can experiment with different seasonings and spices to add flavor to your dish, such as garlic powder, paprika, chili flakes, or dried herbs like thyme or rosemary.
  • Olive Oil: Olive oil serves as the cooking fat in this recipe, adding richness and depth of flavor to the dish. It also helps to prevent sticking and ensures that the potatoes and bell peppers get nice and crispy during the pan-frying process.
    Feel free to use any other cooking oil you have on hand, such as vegetable oil, coconut oil, or avocado oil.

round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

How to Meal Prep Pan-Fried Potatoes and Eggs

  1. Start by slicing your potatoes into 1/4 inch thick slices and dicing up those vibrant red bell peppers into small, irresistible pieces. This prep step will ensure everything cooks evenly and tastes downright amazing.
  2. Heat up a sauté pan over medium-high heat and add a teaspoon of olive oil to get things going. Once that pan is nice and hot, it’s time to add in those potato slices. Let them sizzle away for about 2 to 3 minutes on each side until they’re golden brown and tender. Trust me, your kitchen will be filled with the most mouthwatering aroma!
  3. Once your potatoes are perfection, set them aside and toss those diced bell peppers into the pan. Let them dance around for a few minutes until they start to soften up and release their delicious flavors.
  4. Now it’s time to crack those eggs right into the pan. Lower the heat to medium and let those beauties cook for about 2 minutes until the whites start to set. Then, with a flick of the wrist, give them a gentle flip. Cook ’em up until the yolks are just how you like them – whether it’s sunny side up or perfectly over easy.
  5. Once your eggs are cooked to perfection, it’s time for the grand finale! Place those golden potato slices on a plate, top them off with your glorious eggs, and sprinkle on those sautéed bell peppers for an extra burst of color and flavor. A pinch of salt adds that final touch of perfection.

Reference the recipe card below for detailed instructions.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Meal Prep and Pairing Tips:

  • Fresh Fruit: Balance the savory flavors of the potatoes, eggs, and bell peppers with the natural sweetness of fresh fruit. Sliced oranges, berries, or melon make refreshing and nutritious accompaniments that add a burst of color to your plate.
  • Whole Grain Toast: Serve your Pan-Fried Potatoes with Eggs and Bell Peppers alongside some whole grain toast for a satisfying and filling meal. The toast provides additional fiber and complex carbohydrates, helping to keep you energized throughout the morning.
  • Avocado: Creamy sliced avocado pairs beautifully with the crispy potatoes and runny eggs. Its rich texture and mild flavor add a luxurious touch to the dish while providing healthy fats and additional nutrients.
  • Salsa or Hot Sauce: Add a kick of flavor and heat to your breakfast by serving it with salsa or your favorite hot sauce. The acidity and spiciness of the condiment complement the earthy flavors of the potatoes and peppers, creating a delicious contrast.
  • Greek Yogurt: For an extra boost of protein and creaminess, serve your breakfast alongside a dollop of Greek yogurt. Its tangy flavor and smooth texture contrast nicely with the crispy potatoes and add a refreshing element to the meal.
  • Coffee or Tea: Start your day off right with a cup of freshly brewed coffee or tea. The warm, comforting beverage pairs perfectly with the hearty flavors of the breakfast dish, creating a cozy and satisfying meal experience.
  • Green Salad: Add some freshness and crunch to your breakfast by serving it with a simple green salad. A mix of leafy greens, cucumber, and tomato tossed in a light vinaigrette provides a refreshing contrast to the warm and savory components of the dish.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

round plate with round potato slices topped with a fried egg and red bell peppers

Breakfast Pan-Fried Potatoes and Eggs

Pan-Fried Potatoes with Eggs and Bell Peppers: A budget-friendly, flavorful breakfast dish combining crispy potatoes, tender bell peppers, and perfectly cooked eggs for a satisfying start to your day
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 165 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 2 large eggs
  • 1 red baby potato (sliced)
  • 1/2 cup red bell pepper (diced)
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Slice the potatoes into 1/4 inch thick slices and dice the bell peppers into small pieces.
  • Add oil to a saute pan on medium-high heat and pan fry the potato slices on each side for about 2 to 3 minutes until they are tender and golden brown. Then remove it from the pan and saute the bell peppers until they soften.
  • Then, crack two eggs into the pan and lower the heat to medium. Cook the eggs for about 2 minutes then flip them over. Cook until the egg whites set.
  • Serve eggs on top of the potato slices and garnish with the bell peppers.

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: 165kcalCarbohydrates: 19gProtein: 8gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 164mgSodium: 229mgPotassium: 624mgFiber: 3gSugar: 3gVitamin A: 1411IUVitamin C: 57mgCalcium: 38mgIron: 2mg

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Frequently Asked Questions

Can I use different vegetables in this recipe?

Absolutely! Feel free to customize this recipe with your favorite vegetables or whatever you have on hand. Onions, spinach, mushrooms, zucchini, or even broccoli would all be delicious additions or substitutions.


Can I add cheese to this dish?

Definitely! Cheese would be a delicious addition to this recipe. Simply sprinkle some shredded cheese over the cooked potatoes and bell peppers before adding the eggs to the skillet. Cheddar, feta, or goat cheese would all be fantastic options.


Can I add protein to this dish, such as bacon or sausage?

Absolutely! Adding protein like bacon or sausage can make this dish even more filling and satisfying. Simply cook the protein of your choice separately, then add it to the skillet along with the potatoes and bell peppers to heat through before adding the eggs.

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Pan-Fried Pork Chops with Sauteed Red Cabbage

square glass meal prep containers with pork chops and sauteed red cabbage

Let’s bring together the delightful flavors of succulent pork chops and vibrant red cabbage! In this recipe, we’ll transform simple ingredients into a mouthwatering dish that’s perfect for busy individuals seeking convenience without compromising on taste. With just a few pantry staples and a handful of fresh produce, you’ll create a meal that’s as delicious as it is nutritious. Tender pork chops, seasoned to perfection with paprika, garlic, and onion powder, are seared to golden perfection, locking in their juicy goodness. Meanwhile, shredded red cabbage is sautéed to tender perfection and infused with the tangy-sweet goodness of balsamic glaze.

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

Calories: 445kcal | Carbohydrates: 15g | Protein: 38g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 114mg | Sodium: 688mg | Potassium: 871mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1125IU | Vitamin C: 51mg | Calcium: 56mg | Iron: 2mg

round plate with pork chops and sauteed red cabbage

Why You’ll Enjoy This:

  • Quick and Easy: This recipe is lightning-fast to whip up, perfect for those hectic weeknights when time is of the essence. With minimal prep and cooking time, you can have a gourmet-worthy meal on the table in no time!
  • Budget-Friendly: We’re all about keeping those wallets happy! This recipe uses simple, affordable ingredients that won’t break the bank. It’s proof that eating well doesn’t have to cost a fortune.
  • Nutritious and Balanced: Packed with lean protein from the pork chops and loads of vitamins and fiber from the red cabbage, this dish is a nutritional powerhouse. It’s a satisfying meal that’ll keep you feeling energized and full for hours.
  • Restaurant-Quality Flavors: Who says you need to dine out to enjoy gourmet flavors? With the right combination of seasonings and cooking techniques, you can achieve that restaurant-quality taste right in your own kitchen. Say goodbye to bland, boring meals!
  • Meal Prep Friendly: This recipe is perfect for meal prepping ahead of time. Cook up a big batch on the weekend and portion it out for quick and easy lunches or dinners throughout the week. It’s a convenient way to stay on track with your healthy eating goals, even when life gets busy.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are lean cuts of meat that are rich in protein, making them an excellent choice for those looking to build and maintain muscle while keeping calories in check. They’re also budget-friendly, which is perfect for those who want to eat well without spending a fortune.
  • Red Cabbage: Red cabbage is not only vibrant and beautiful, but it’s also incredibly nutritious. It’s packed with vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and anthocyanins. Plus, it adds a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the pork chops.
  • Paprika: Paprika adds a warm, smoky flavor to the pork chops, enhancing their natural richness. It also provides a subtle hint of sweetness, which pairs beautifully with the tangy-sweet balsamic glaze on the red cabbage.
  • Garlic Powder: Garlic powder is a pantry staple that adds depth and complexity to any dish. In this recipe, it infuses both the pork chops and the red cabbage with a delicious savory flavor, while also providing numerous health benefits, including immune support and heart health.
  • Onion Powder: Like garlic powder, onion powder is a versatile seasoning that adds depth and umami to the dish. It enhances the natural flavors of the pork chops without overpowering them, creating a harmonious balance of taste and aroma.
  • Olive Oil: Olive oil is used both for seasoning the pork chops and sautéing the red cabbage. Plus, it helps to create a beautiful caramelization on the pork chops and the cabbage, adding to the overall flavor and texture of the dish.

round plate with pork chops and sauteed red cabbage

How to Pan Fry Pork Chops

  1. First, let’s flavor up those pork chops with our seasoning mix! Combine paprika, garlic powder, onion powder, and salt. Give it a good mix, then sprinkle it generously over both sides of your pork chops. Don’t be shy with those seasonings!
  2. Heat up a pan over medium-high heat and add a tablespoon of olive oil. Once the oil is nice and hot, gently place your seasoned pork chops in the pan. Let them sizzle away for about 3 to 5 minutes on each side, or until they’re beautifully golden brown and cooked through. You’re aiming for an internal temperature of 145°F for perfectly juicy chops!
  3. Once your pork chops are cooked to perfection, remove them from the pan and set them aside. But hold onto that pan – we’re not done yet!
  4. Add a touch more olive oil to the same pan (let’s not waste those delicious flavors!) and toss in your shredded red cabbage. Sautee it up until it starts to soften, which should take about 3 to 4 minutes.
  5. Now, it’s time to amp up the flavor of our cabbage! Drizzle in the balsamic concentrate and sprinkle in some garlic powder, salt, and pepper. Give it all a good mix until the cabbage is evenly coated in that tangy-sweet goodness.
  6. And voila! We’re ready to plate up. Simply layer those juicy pork chops over a bed of our beautifully caramelized red cabbage, and you’ve got yourself a meal fit for a king (or queen)!

Reference the recipe card below for detailed instructions.

square glass meal prep containers with pork chops and sauteed red cabbage

Meal Prep and Pairing Tips

  • Grain Accompaniments: Serve the pork chops and red cabbage over cooked quinoa, brown rice, or cauliflower rice for a complete and balanced meal.
  • Leafy Greens: Pair this dish with a simple side salad of mixed greens, cherry tomatoes, and sliced cucumbers dressed with a light vinaigrette for added freshness and crunch.
  • Roasted Vegetables: Roasted Brussels sprouts, carrots, or sweet potatoes make excellent side dishes that complement the flavors of the pork chops and red cabbage.
  • Applesauce: A dollop of unsweetened applesauce on the side adds a touch of sweetness that pairs beautifully with the savory pork chops and tangy red cabbage.
  • Protein Options: If pork chops aren’t your thing, feel free to swap them out for boneless chicken breasts or thighs, turkey cutlets, or even tofu for a vegetarian option.
  • Cabbage Varieties: While red cabbage adds a pop of color, you can also use green cabbage, Napa cabbage, or Brussels sprouts for a slightly different flavor profile.
  • Seasoning Variations: Get creative with your seasonings! Try using smoked paprika, Italian seasoning, or a Cajun spice blend to switch things up and add a new twist to the dish.

square glass meal prep containers with pork chops and sauteed red cabbage

pork chops

Pan-Fried Pork Chops with Balsamic Red Cabbage

Succulent pork chops seasoned to perfection and served atop tender red cabbage sautéed with balsamic glaze, creating a flavorful and budget-friendly meal perfect for busy days.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 445 kcal

Equipment

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

Ingredients
  

Pork Chop and Seasonings

  • 12 oz small boneless pork chops (thinly sliced)
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Red Cabbage and Seasonings

  • 2 cups shredded red cabbage
  • 2 tbsp balsamic concentrate
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Season the pork chops and coat it with oil
  • Add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Next, remove the pork chops from the pan. Using the same pan, add more oil and saute the red cabbage until it softens (about 3 to 4 minutes)
  • Then, season with balsamic concentrate and mix well making sure the cabbage is fully coated
  • Serve the pork chops on top of the red cabbage. Eat and enjoy!

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: 445kcalCarbohydrates: 15gProtein: 38gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 114mgSodium: 688mgPotassium: 871mgFiber: 2gSugar: 6gVitamin A: 1125IUVitamin C: 51mgCalcium: 56mgIron: 2mg

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Frequently Asked Questions

Can I use pre-packaged shredded cabbage instead of shredding it myself?

Absolutely! Using pre-packaged shredded cabbage can save you time and effort. Just be sure to check the freshness and quality of the cabbage before using it.


What should I do if my pork chops are thicker than the ones specified in the recipe?

If your pork chops are thicker, you may need to adjust the cooking time to ensure they cook through properly. You can either sear them for a longer period on each side or finish cooking them in the oven until they reach an internal temperature of 145°F.


I don’t have a balsamic concentrate. Can I use regular balsamic vinegar?

Yes, you can substitute regular balsamic vinegar for balsamic concentrate in this recipe. However, you may need to reduce the amount slightly as regular balsamic vinegar is more acidic and has a stronger flavor. Start with less and adjust to taste.

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Instant Pot Beef Teriyaki

rectangle glass meal prep containers with teriyaki beef stew, white rice, cucumber, and sliced tomato

This Instant Pot Beef Teriyaki meal prep recipe is a flavorful and wholesome dish that’s perfect for busy individuals craving convenience without compromising on flavor. Picture succulent pieces of lean beef stew meat simmered in a rich and savory teriyaki sauce, infused with the aromatic flavors of garlic, ginger, and sesame oil. But that’s not all – we’re taking things up a notch by adding a medley of vibrant vegetables, including onions, bell peppers, and crushed pineapple, for a burst of freshness and nutrition. The beauty of this recipe lies in its simplicity and versatility – whether you’re meal prepping for the week ahead or looking for a quick and satisfying dinner option, Instant Pot Beef Teriyaki has got you covered.

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

Calories: 506kcal | Carbohydrates: 51g | Protein: 47g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 105mg | Sodium: 2582mg | Potassium: 1068mg | Fiber: 3g | Sugar: 11g | Vitamin A: 556IU | Vitamin C: 16mg | Calcium: 85mg | Iron: 5mg

round plate with teriyaki beef stew, white rice, cucumber, and sliced tomato

Why this Instant Pot Beef Recipe is Great for Meal Prep

  • Quick and Easy Prep: With simple ingredients and straightforward instructions, this recipe won’t have you spending hours in the kitchen. It’s designed for those on the go who need a meal prep solution that fits into their busy schedule.
  • Instant Pot Magic: The Instant Pot is a lifesaver for busy folks. It cooks food faster than traditional methods, meaning you can have a delicious meal on the table in a fraction of the time. It’s the ultimate kitchen multitasker!
  • Nutritious and Balanced: Lean beef stew meat, fresh vegetables, and wholesome grains make this dish a nutritional powerhouse. It’s packed with protein, vitamins, and minerals to fuel your body and keep you going throughout the day.
  • Budget-Friendly: Eating well shouldn’t break the bank, and this recipe proves just that. By using affordable ingredients like beef stew meat, onions, and bell peppers, you can enjoy a satisfying meal without overspending.
  • Delicious and Satisfying: Last but certainly not least, let’s talk about flavor. This Instant Pot Beef Teriyaki is an explosion of taste in every bite. From the tender beef to the savory teriyaki sauce, it’s a meal that’s sure to satisfy your cravings and leave you feeling nourished and satisfied.

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Ingredient Breakdown

  • Lean Beef Stew Meat: Lean beef stew meat is the protein powerhouse of this dish. It’s not only rich in protein, which helps keep you feeling full and satisfied, but it also adds a hearty flavor to the dish. By opting for lean cuts, we keep the dish healthy without sacrificing taste.
  • Onions: Onions are a kitchen staple for a reason. They add a delicious depth of flavor to any dish and are packed with nutrients like vitamins C and B6, as well as antioxidants. Plus, they’re super affordable, making them a budget-friendly choice that adds both flavor and nutrition to our beef teriyaki.
  • Bell Peppers: Not only do bell peppers add a pop of color to our dish, but they also bring a subtle sweetness and crunch. They’re loaded with vitamins A and C, as well as fiber, making them a nutritious addition to our meal. Plus, they’re relatively inexpensive, especially when in season, making them a wallet-friendly choice.
  • Garlic and Ginger: These aromatic ingredients are the flavor powerhouses of our dish. Garlic adds a savory depth, while ginger brings a zesty, slightly spicy kick. Both are known for their anti-inflammatory and immune-boosting properties, adding both flavor and health benefits to our meal.
  • Crushed Pineapple: Crushed pineapple adds a touch of sweetness and acidity to our teriyaki sauce. It helps balance out the savory flavors and adds a tropical twist to the dish. Plus, canned pineapple is an affordable option that’s available year-round, making it a budget-friendly choice.
  • Beef Broth: Beef broth not only serves as the liquid base for our dish but also adds depth and richness to the flavor. It helps tenderize the beef and infuses it with savory goodness. Using store-bought beef broth is a convenient and budget-friendly option, but you can also make your own using leftover beef bones for an even thriftier choice.
  • Soy Sauce: Soy sauce is the star of our teriyaki sauce, adding that classic umami-rich flavor. It’s salty, savory, and adds a depth of flavor that ties everything together. Plus, it’s a pantry staple that’s relatively inexpensive and adds a ton of flavor to dishes without breaking the bank.
  • Sesame Oil: Sesame oil adds a nutty richness to our dish and helps round out the flavors of our teriyaki sauce. A little goes a long way, so even though it may be a bit pricier than other oils, you only need a small amount to add a big punch of flavor.

rectangle glass meal prep containers with teriyaki beef stew, white rice, cucumber, and sliced tomato

How to Meal Prep Instant Pot Beef Teriyaki

  1. Gather up all your ingredients and let’s prep like a pro! Slice those onions, cube the bell pepper, peel those garlic cloves, and grate that ginger. We’re about to create magic in the kitchen!
  2. Now, it’s time to bring out the Instant Pot, our trusty sidekick in the kitchen. Add in the beef, onions, garlic, ginger, bell peppers, crushed pineapple, beef broth, soy sauce, salt, pepper, garlic powder, and sesame oil. It’s like a party in there!
  3. Close the lid of your Instant Pot and set the valve to “sealing”. We’re about to embark on a flavor-filled journey! Set it to cook on high pressure for 25 minutes. Go ahead, take a moment to revel in the anticipation.
  4. Once the cooking cycle is complete, let the pressure naturally release for 5 to 10 minutes. It’s like giving our dish a little time to relax and soak up all those delicious flavors before the big reveal.
  5. Open the lid of your Instant Pot and get ready for the grand finale! Ladle that mouthwatering beef teriyaki over a generous bowl of cooked rice. The aroma alone is enough to make your taste buds dance with joy!
  6. ow, let’s add some flair to our masterpiece! Top off your dish with some fresh sliced cucumbers and tomatoes. Not only does it add a pop of color, but it also adds a refreshing crunch that takes this dish to the next level!

Reference the recipe card below for detailed instructions.

round plate with teriyaki beef stew, white rice, cucumber, and sliced tomato

Meal Prep and Pairing Tips

  • Rice Varieties: While white rice is the classic pairing for beef teriyaki, you can mix things up by using brown rice, jasmine rice, or even cauliflower rice for a lower-carb option. Each variety brings its own unique texture and flavor to the dish.
  • Side Salad: Pair your beef teriyaki with a simple side salad for added freshness and crunch. Mix together your favorite greens with some sliced cucumbers, cherry tomatoes, and a drizzle of sesame ginger dressing for a flavor-packed accompaniment.
  • Stir-Fried Vegetables: Serve your beef teriyaki alongside a medley of stir-fried vegetables for a complete meal. You can quickly sauté broccoli, bell peppers, snap peas, and carrots in a hot skillet with a splash of soy sauce and sesame oil for a delicious and nutritious side dish.
  • Asian Slaw: For a refreshing twist, serve your beef teriyaki with a side of Asian slaw. Shred cabbage, carrots, and bell peppers, and toss them with a tangy sesame ginger dressing for a crunchy and flavorful accompaniment.
  • Fresh Fruit: Round out your meal with some fresh fruit for dessert. Sliced pineapple, mango, or watermelon make a sweet and refreshing way to end your meal on a high note.

rectangle glass meal prep containers with teriyaki beef stew, white rice, cucumber, and sliced tomato

Round plate with rice, beef, cucumber and tomato

Instant Pot Pineapple Beef Teriyaki

Tender beef paired with tangy, pineapple and a savory teriyaki sauce that is quick to prep on a busy week night.
No ratings yet
Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • Instant Pot

Ingredients
  

  • 12 oz lean beef stew meat
  • 1/2 each white onions (sliced)
  • 1 each yellow bell pepper (cubed)
  • 2 each garlic cloves (peeled)
  • 1 tablespoon ginger (grated)
  • 1/2 cup crushed pineapple
  • 2 cups beef broth
  • 2 tablespoon soy sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teasponn garlic powder
  • 1 teaspoon sesame oil

Optional Sides

  • 1.5 cups rice (cooked)
  • 1/4 cup cucumber (sliced)
  • 1 tomato (sliced)

Instructions
 

  • Add the beef, onions, garlic, ginger, bell peppers, crushed pineapple, broth, sesame oil, soy sauce, salt, and pepper to the pot.
  • Close the lid of the Instant Pot and set the valve to "sealing". Cook on high pressure for 25 minutes
  • Once the cooking cycle is complete, allow the pressure to naturally release for 5 to 10 minutes before manually releasing any remaining pressure.
  • Open the lid and ladle the soup over a bowl of rice. Garnish with sliced cucumbers and tomatoes.
  • Note: If you don't have an instant pot, you can use a slow cooker and cook it on high for 4 to 6 hours

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: 51gProtein: 47gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 105mgSodium: 2582mgPotassium: 1068mgFiber: 3gSugar: 11gVitamin A: 556IUVitamin C: 16mgCalcium: 85mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of beef for this recipe?

Absolutely! While lean beef stew meat works well in this recipe, you can also use other cuts like flank steak, sirloin, or even beef chuck. Just make sure to adjust the cooking time accordingly based on the cut you choose.


Can I make this recipe without an Instant Pot?

Yes, you can! If you don’t have an Instant Pot, you can still make this recipe on the stovetop or in a slow cooker. Simply follow the same instructions, adjusting the cooking time and method as needed.


Can I use fresh pineapple instead of crushed pineapple?

Of course! Fresh pineapple will add a wonderful burst of flavor to the dish. Simply chop it into small pieces and use it in place of the crushed pineapple. You may want to adjust the sweetness to taste by adding a bit of honey or brown sugar if needed.

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Salmon Piccata with Asparagus

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Welcome to your new go-to meal prep solution that’s as delicious as it is convenient: Salmon Piccata Meal Prep! If you’re a busy individual looking to stay on track with your healthy eating goals without sacrificing flavor or breaking the bank, then you’ve come to the right place. This recipe combines tender salmon fillets, crisp asparagus, and a tangy lemon caper sauce for a gourmet experience that’s ready in a flash. With just a handful of ingredients and minimal prep time, you’ll have a week’s worth of nutritious and satisfying meals at your fingertips. Get ready to impress your taste buds and streamline your meal prep routine with this flavor-packed dish. So, let’s roll up our sleeves and dive into the kitchen – your taste buds will thank you!

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

Calories: 370kcal | Carbohydrates: 6g | Protein: 36g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.5g | Cholesterol: 124mg | Sodium: 680mg | Potassium: 1043mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1073IU | Vitamin C: 12mg | Calcium: 56mg | Iron: 3mg

round plate with salmon fillet topped with lemon, capers, and asparagus

Why This Recipe is Great for Meal Prep

  • Quick and Easy: With just a few simple steps and minimal prep time, this recipe fits perfectly into your busy schedule. No need to spend hours in the kitchen – you’ll have delicious meals ready to go in no time!
  • Healthy and Nutritious: Salmon is packed with omega-3 fatty acids, protein, and essential vitamins, making it a nutritious choice for fueling your body. Paired with nutrient-rich asparagus, this meal provides a wholesome balance of nutrients to keep you energized throughout the day.
  • Budget-Friendly: Eating healthy doesn’t have to break the bank! This recipe utilizes affordable ingredients like salmon and asparagus, allowing you to enjoy a gourmet meal without overspending.
  • Flavor Explosion: The tangy lemon sauce infused with butter, garlic, and capers adds a burst of flavor to every bite. It’s a deliciously satisfying meal that will leave your taste buds dancing with joy.
  • Versatile: While this recipe is designed for meal prep, it’s also versatile enough to be enjoyed for dinner parties or weeknight meals. Impress your guests or treat yourself to a gourmet dinner without the hassle.

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is the star of this dish for a good reason. Not only is it rich in omega-3 fatty acids, which are beneficial for heart health and brain function, but it’s also an excellent source of protein. Protein helps to keep you feeling full and satisfied, making it an essential component of any meal. Additionally, salmon has a naturally rich and buttery flavor that pairs beautifully with the tangy lemon sauce, creating a harmonious balance of flavors.
  • Asparagus: Asparagus not only adds vibrant color to the dish but also contributes a host of nutrients. It’s packed with vitamins, minerals, and antioxidants, including vitamins A, C, E, and K. Asparagus is also high in fiber, which aids in digestion and promotes gut health. Its slightly bitter flavor complements the richness of the salmon and adds a delightful crunch to each bite.
  • Lemon Juice: Lemon juice serves as the primary acidic component in the sauce, lending a bright and tangy flavor to the dish. It adds a refreshing zing that cuts through the richness of the butter and enhances the natural flavors of the salmon and asparagus. Additionally, lemon juice is a great source of vitamin C, which boosts the immune system and aids in iron absorption.
  • Butter: Melted butter adds a luxurious richness to the sauce, creating a velvety texture that coats the salmon and asparagus. While butter is often associated with indulgence, using it in moderation adds depth of flavor without compromising on health. Opting for unsalted butter allows you to control the sodium content of the dish.
  • Capers: Capers are small, briny buds that pack a punch of flavor. They add a unique, slightly tangy taste to the sauce, balancing out the richness of the butter and adding depth to the overall flavor profile. Capers are also low in calories and high in antioxidants, making them a healthy and flavorful addition to the dish.
  • Minced Garlic: Garlic is a kitchen staple known for its pungent flavor and numerous health benefits. It adds a savory depth to the sauce, enhancing the overall complexity of flavors. Garlic is also rich in sulfur compounds that have been shown to have anti-inflammatory and immune-boosting properties, making it a nutritious addition to any meal.

round plate with salmon fillet topped with lemon, capers, and asparagus

Easy Recipe Steps to Meal Prep Oven Roasted Salmon

  1. First things first, preheat your oven to 400F. We’re getting ready to create some magic!
  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!
  3. While the oven is heating up, let’s whip together that amazing sauce. In a small bowl, mix together the lemon juice, melted butter, capers, minced garlic, and a pinch of salt. Give it a good stir until everything is nicely combined. This sauce is going to be the star of the show!
  4. Now, grab a sheet pan and lay out your salmon fillets and asparagus. It’s like creating a canvas for a masterpiece!
  5. Next, pour that delectable sauce you just made all over the salmon and asparagus. Be generous! We want every bite to be bursting with flavor.
  6. Once your oven is nice and toasty, pop the sheet pan in and let the magic happen. Bake for 10-12 minutes, or until the salmon is cooked to perfection and the asparagus is tender. Trust me, your kitchen is going to smell amazing!
  7. Once the timer goes off, carefully remove the sheet pan from the oven. Let it cool for a moment before portioning out your servings into containers.

Reference the recipe card below for detailed instructions.

rectangle glass meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Meal Prep and Pairing Tips

  • Grains: Pairing this dish with a whole grain such as quinoa, brown rice, or farro can add texture, substance, and extra nutrients to your meal. Cook a batch of grains during your meal prep session and portion them into containers alongside the salmon and asparagus.
  • Fresh Fruit: Adding fresh fruit like berries, sliced apples, or grapes to your meal prep containers provides a refreshing and sweet contrast to the savory flavors of the salmon piccata. It’s a simple and nutritious way to round out your meal.
  • Healthy Fat Sources: Consider adding sources of healthy fats such as avocado slices, nuts, or seeds to your meal prep containers. These ingredients not only add flavor and texture but also help to keep you feeling full and satisfied.
  • Herbs: Garnishing your meal prep containers with fresh herbs like parsley, dill, or basil adds a pop of color and freshness. 
  • Sauce Options: While the lemon caper sauce is delicious on its own, you can also consider pairing the salmon piccata with additional sauce options such as pesto, tzatziki, or salsa verde for variety. Portion the sauce into small containers or drizzle it directly over the meal prep containers before serving.

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

glass meal prep containers with salmon, asparagus, topped with lemon slice and capers

Oven Baked Salmon Piccata with Roasted Asparagus

Effortlessly flavorful Salmon Piccata Meal Prep: succulent salmon and crisp asparagus bathed in a tangy lemon caper sauce, perfect for busy days!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2
Calories 370 kcal

Equipment

  • sheet pan
  • oven

Ingredients
  

Salmon and Asparagus

  • 12 oz salmon
  • 6 oz asparagus

Sauce

  • 2 tablespoons lemon juice
  • 2 tablespoons melted butter
  • 2 tablespoons capers
  • 1 tablespoons minced garlic
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Mix together the sauce in a small bowl.
  • Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.
  • Bake in the oven for 10-12 minutes until the salmon is fully cooked.

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: 370kcalCarbohydrates: 6gProtein: 36gFat: 22gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gTrans Fat: 0.5gCholesterol: 124mgSodium: 680mgPotassium: 1043mgFiber: 2gSugar: 2gVitamin A: 1073IUVitamin C: 12mgCalcium: 56mgIron: 3mg

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Frequently Asked Questions

Can I use frozen salmon instead of fresh?

Yes, frozen salmon can be used in this recipe. Just make sure to thaw it completely before cooking. You may need to adjust the cooking time slightly depending on the thickness of the fillets


Can I substitute a different type of fish for the salmon?

While salmon works beautifully in this recipe, you can certainly experiment with other types of fish such as trout, cod, or tilapia. Just be mindful of variations in cooking times and adjust accordingly.


I’m not a fan of asparagus. Can I use a different vegetable?

Absolutely! Feel free to swap out the asparagus for your favorite vegetable or a medley of veggies. Broccoli, green beans, or Brussels sprouts would all be delicious alternatives.

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One Pot Cajun Stew

square meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

Welcome to flavor town, where hearty Cajun Sausage Stew reigns supreme! Packed with smoky Andouille sausage, vibrant veggies, and a blend of bold spices, this soul-warming dish is a celebration of Cajun cuisine at its finest. Perfect for busy individuals craving a taste of the South without sacrificing health or budget, our stew is a true game-changer in the world of meal prep. With just a few simple ingredients and minimal prep time, you can whip up a batch of this flavorful stew to enjoy throughout the week. So grab your apron and get ready to dive into a bowl of comfort and flavor that will leave you craving seconds!

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Calories: 437kcal | Carbohydrates: 22g | Protein: 21g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 15g | Trans Fat: 0.2g | Cholesterol: 75mg | Sodium: 2039mg | Potassium: 1123mg | Fiber: 6g | Sugar: 10g | Vitamin A: 4059IU | Vitamin C: 74mg | Calcium: 113mg | Iron: 3mg

round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Why This Cajun Stew Recipe is Great for Meal Prep

  • Quick and Easy Prep: With just a handful of simple ingredients and straightforward instructions, this recipe can be whipped up in no time. Say goodbye to spending hours in the kitchen – our stew is ready to go in under 30 minutes, perfect for those hectic weeknights!
  • Budget-Friendly: We get it – sticking to a budget is important, especially when life gets busy. That’s why our recipe uses affordable, readily available ingredients like sausage, veggies, and pantry staples. You won’t have to break the bank to enjoy a hearty, satisfying meal.
  • Versatile and Customizable: Don’t be afraid to get creative! This stew is incredibly versatile, so feel free to swap out ingredients based on what you have on hand or your personal preferences. Not a fan of okra? No problem – toss in some diced zucchini instead. The possibilities are endless!
  • Perfect for Meal Prep: Planning ahead is key when you’re juggling a busy schedule, and our Cajun Sausage Stew is the ultimate meal prep champion. Whip up a big batch on Sunday and portion it out into containers for easy grab-and-go lunches or dinners throughout the week. It reheats like a dream and tastes even better the next day!
  • Nutritious and Filling: Don’t let the simplicity fool you – this stew is packed with wholesome goodness that will keep you fueled and satisfied. From protein-packed sausage to fiber-rich veggies, each spoonful is loaded with nutrients to keep you going strong all day long. Plus, it’s hearty enough to curb even the mightiest of appetites!

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Ingredient Breakdown:

  • Andouille Sausage: This smoky, spicy sausage is the star of the show, bringing a burst of Cajun flavor to the dish. It’s not only delicious but also adds protein and richness, making the stew hearty and satisfying. Andouille sausage is also budget-friendly, making it a perfect choice for those looking to keep costs down without sacrificing flavor.
  • Okra: This underrated veggie adds a unique texture and flavor to the stew. When sliced and cooked down, okra releases a natural thickening agent that helps give the stew its signature hearty consistency. Plus, it’s packed with vitamins, minerals, and fiber, making it a nutritious addition to any meal.
  • Bell Pepper: Not only does diced bell pepper add a pop of vibrant color to the stew, but it also brings a subtle sweetness and crunch. Rich in vitamin C and antioxidants, bell peppers boost the nutritional value of the dish while adding a refreshing flavor contrast to the savory sausage and spices.
  • Onions, Celery, and Carrots: This classic trio of aromatics forms the flavor base of the stew, known as a mirepoix. Sauteed until soft and fragrant, they provide depth and complexity to the dish while complementing the other ingredients. Plus, they’re incredibly budget-friendly and readily available year-round.
  • Garlic: A staple in Cajun cuisine, minced garlic adds a bold, pungent flavor that enhances the overall taste of the stew. It’s also known for its immune-boosting properties and adds an extra layer of health benefits to the dish.
  • Tomato Sauce: This pantry staple not only adds richness and depth to the stew but also helps to balance out the flavors. The acidity of the tomato sauce helps to cut through the richness of the sausage, creating a harmonious balance of flavors.
  • Chicken Broth: Providing a savory, umami-rich base, chicken broth infuses the stew with depth of flavor. If you’re looking to keep the dish budget-friendly, water can be used as a substitute without sacrificing too much flavor.
  • Bay Leaf, Garlic Powder, Salt, and Paprika: These spices and seasonings are the secret weapons that take the stew from good to great. Bay leaf adds a subtle earthiness, garlic powder enhances the garlic flavor, salt balances out the other flavors, and paprika adds a hint of smokiness and depth.
  • Olive Oil: Used for sauteing the aromatics and sausage, olive oil adds richness and helps to marry the flavors together. It’s a healthier alternative to butter or vegetable oil and adds a touch of Mediterranean flair to the dish.

round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Instructions for Easy Dinner Meal Prep

  1. Heat up a soup pan over medium-high heat and add a tablespoon of olive oil. Once the oil is shimmering, toss in your diced onions, carrots, and celery. Let them sizzle away for about 2 to 3 minutes until they start to soften and become aromatic.
  2. Next up, it’s time to add some garlic goodness! Throw in your minced garlic and sliced Andouille sausage, and let them mingle with the veggies for another minute. Can you smell that irresistible aroma already?
  3. Once your beef is beautifully seared, add in the sliced mushrooms and sauté them alongside the beef until they soften and release their savory flavors. Mushrooms are a fantastic source of umami and will elevate the overall taste of your stew.
  4. Now, pour in your chicken broth (or water) and tomato sauce, followed by the diced bell pepper and sliced okra. Don’t forget to sprinkle in your bay leaf, garlic powder, salt, and paprika – these are the secret ingredients that will elevate your stew to new heights of deliciousness!
  5. Bring the pot to a gentle boil, then reduce the heat to low-medium and pop on the lid. Let your stew simmer away for about 10 minutes, allowing all those flavors to meld together in perfect harmony.

Reference the recipe card below for detailed instructions.

square glass meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

Meal Prep and Pairing Tips for Cajun Sausage Stew

  • Crusty Bread: There’s nothing like dipping a warm, crusty piece of bread into a bowl of hearty stew. Opt for a whole grain or artisan bread for added fiber and flavor.
  • Rice or Quinoa: Serve the stew over cooked rice or quinoa for a complete and filling meal. Brown rice or wild rice are nutritious options that add texture and flavor to the dish.
  • Side Salad: Balance out the richness of the stew with a crisp, refreshing side salad. Mix up your favorite greens with sliced veggies, nuts, and a tangy vinaigrette for a light and healthy accompaniment.
  • Cornbread: Cornbread is a classic Southern pairing for Cajun-inspired dishes. Whip up a batch of homemade cornbread or grab a pre-made mix for a deliciously comforting side.
  • Steamed Vegetables: Keep things light and nutritious by serving the stew alongside steamed or roasted vegetables. Broccoli, cauliflower, and green beans are all great options that add color and nutrients to your meal.
  • Garnishes: Don’t forget to garnish your stew with fresh herbs like parsley or green onions for a pop of color and flavor. A dollop of sour cream or a sprinkle of shredded cheese can also take your stew to the next level.

square meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

round bowl with sausage, celery, okra, in a tomato stew

Cajun Sausage Stew

Whip up a batch of hearty Cajun Sausage Stew, brimming with smoky Andouille sausage, vibrant veggies, and bold spices, for a flavorful and budget-friendly meal prep option!
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Cajun
Servings 2
Calories 437 kcal

Equipment

  • knife
  • cutting board
  • soup pan
  • spatula

Ingredients
  

  • 6 oz andouille sausage
  • 1 cup okra (sliced)
  • 1 green bell pepper (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup celery (diced)
  • 1/4 cup carrots (diced)
  • 2 tablespoons garlic (minced)
  • 1 cup tomato sauce
  • 1 cup chicken broth (or water)
  • 1 bay leaf
  • 1/2 teaspoon garlic powder (diced)
  • 1/4 teaspoon salt
  • 1/4 tsp paprika
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a soup pan on medium high heat. Saute the onions, carrots, and celery for about 2 to 3 minutes until they soften. Then, add the garlic and sliced sausage. Saute for another minute
  • Pour in the broth, tomato sauce, bell pepper, okra, and seasonings
  • Bring the pot to a boil. Once it reaches a bowl, lower the heat to low medium and cover with a lid. Let it simmer for about 10 minutes

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: 437kcalCarbohydrates: 22gProtein: 21gFat: 31gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gTrans Fat: 0.2gCholesterol: 75mgSodium: 2039mgPotassium: 1123mgFiber: 6gSugar: 10gVitamin A: 4059IUVitamin C: 74mgCalcium: 113mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of sausage?

Absolutely! While Andouille sausage is traditional and adds a unique flavor, feel free to substitute with your favorite type of sausage or even ground meat like turkey or chicken.


How spicy is this stew?

The level of spiciness can be adjusted to your preference by adding more or less paprika or using a spicier variety of sausage. Feel free to customize the heat level to suit your taste buds!


Can I add other vegetables to the stew?

Absolutely! This recipe is highly adaptable. Feel free to add your favorite veggies such as potatoes, corn, or spinach to bulk up the stew and add extra nutrition.