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Honey Turmeric Pork Chops

Pan-fried pork with rutabaga and beet leaves

Hey there, busy bees! Are you looking for a meal prep idea that ticks all the boxes of being healthy, delicious, and super convenient? Look no further than my Honey Turmeric Pan-Fried Pork Chops with Rutabaga and Beet Leaves recipe. The combination of ingredients in this recipe not only maximizes the flavor profile but also ensures a balanced nutritional intake. The spices add depth and a wealth of health benefits, while the main components—pork, rutabaga, apples, and beet leaves—provide a good mix of protein, carbs, and fiber.

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Calories: 559kcal | Carbohydrates: 41g | Protein: 32g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 90mg | Sodium: 1048mg | Potassium: 1509mg | Fiber: 8g | Sugar: 27g | Vitamin A: 2464IU | Vitamin C: 64mg | Calcium: 149mg | Iron: 3mg
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Pan-fried pork with rutabaga and beet leaves

Why You’ll Absolutely Love This Recipe:

  • Packed with Flavor: Each bite of these pork chops brings a burst of sweet honey and earthy turmeric, perfectly balanced by a touch of ginger and garlic. Paired with the savory-sweetness of rutabaga and apple hash, this dish delivers gourmet flavors right to your kitchen.
  • Nutrient-Dense: We’re talking lean protein from the pork chops and a heap of vitamins and minerals from the beet leaves and rutabaga. This meal doesn’t just taste good—it’s good for you!
  • Super Easy to Prep: Whether you’re a meal prep pro or just getting started, this recipe is straightforward. Spend a little time prepping and cooking on Sunday, and you’ll have a couple of days’ worths of meals ready to go.
  • Customizable: Can’t find beet leaves? No problem! Swap them out for kale, spinach, or Swiss chard. This recipe is forgiving and flexible, letting you use what you have on hand.
  • Budget-Friendly: This meal won’t break the bank. It uses simple ingredients that are often on sale and can be found in most grocery stores, making it perfect for keeping your finances in check without sacrificing taste or quality.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are a great source of lean protein, essential for muscle repair and growth. They’re relatively inexpensive and very versatile, allowing for a variety of seasonings and cooking methods.
  • Turmeric Powder: Turmeric is known for its anti-inflammatory properties, thanks to the compound curcumin. It adds a warm, earthy flavor and a beautiful golden color to the dish, enhancing the visual appeal and health benefits.
  • Ginger Powder:  Ginger adds a spicy, zesty kick to the pork chops. It’s also celebrated for its digestive and anti-inflammatory benefits, making it a great addition to a meal intended to be both flavorful and health-supportive.
  • Garlic Powder: Garlic powder offers a convenient way to infuse the dish with rich, savory notes. Garlic is also known for boosting the immune system and enhancing heart health, adding another layer of nutritional value.
  • Honey: Honey brings a natural sweetness that balances the earthiness of the turmeric and the heat of the ginger. It helps create a beautiful caramelized crust on the pork chops when seared. Besides its taste, honey is also favored for its antioxidant properties.
  • Rutabaga: This root vegetable is a budget-friendly powerhouse packed with fiber, vitamin C, and potassium. Its mild, sweetly earthy flavor makes it a perfect base for absorbing the spices in the hash.
  • Red Apple: Apples add a sweet, crisp contrast to the earthy rutabaga. They also contribute additional fiber and vitamin C to the dish, enhancing its nutritional profile without adding significant cost.
  • Cinnamon Powder: Cinnamon not only pairs wonderfully with apples but also brings its own health benefits, including blood sugar regulation. Its sweet and warm flavor complements the savory elements of the meal, tying the hash together beautifully.
  • Beet Leaves: Often discarded, beet leaves are a nutritious and economical choice. They are rich in vitamins A, C, and K, and add a vibrant color and a slightly bitter contrast to the sweet and savory flavors of the rest of the dish.
Pan-fried pork with rutabaga and beet leaves

How to Meal Prep Honey Turmeric Pork Chops

  1. Pre-heat your oven to 400F. Toss the peeled and diced rutabaga with the diced apple, spices, and olive oil. Spread them on a sheet pan and roast in the oven for 20 minutes until tender and caramelized.
  2. Season and Sear: While your hash is roasting, season the pork chops with turmeric, ginger, garlic, salt, and pepper. Drizzle them with honey and a touch of olive oil. Heat a sauté pan on medium-high and sear each chop for about 4-5 minutes per side, until fully cooked and juicy to an internal temperature of 145F.
  3. In the same pan used for pork chops, add a little more oil if needed and throw in the chopped beet leaves. Sauté them until they wilt, seasoning with garlic powder and salt.

Reference the recipe card below for detailed instructions.

Pan-fried pork with rutabaga and beet leaves

Ingredient Swap Tips:

  • Pork Alternatives: If pork isn’t your preference or you want something lighter, chicken breasts or thighs can be a great substitute. Adjust cooking times accordingly.
  • Root Vegetable Varieties: No rutabaga? Try sweet potatoes, parsnips, or carrots for your hash. These are all excellent at absorbing flavors and add their own unique sweetness to the dish.
  • Different Greens: If beet leaves are hard to find, kale, spinach, or Swiss chard are perfect substitutes. Each brings a different nutrient profile and slight variations in flavor.
  • Apple Alternatives: Pears can replace apples in the hash for a similar texture with a slightly different sweetness.
Pan-fried pork with rutabaga and beet leaves
Pork Chops

Honey Turmeric Pork Chops with Rutabaga and Beet Leaves

Savor the sweet and savory delight of honey turmeric pan-fried pork chops served alongside a warmly spiced rutabaga and apple hash with sautéed beet leaves, creating a balanced and nutritious meal perfect for busy weeknights.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 559 kcal

Equipment

  • knife
  • cuting board
  • saute pans
  • tongs
  • spatulas
  • sheet pan
  • oven

Ingredients
  

Pork Chops and Seasonings

  • 2 pork chops (6 oz each)
  • 1/4 tsp turmeric powder
  • 1/4 tsp ginger powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp honey
  • 1 tbsp olive oil

Rutabga and Apple Hash

  • 1 rutabaga (peeled and diced)
  • 1 red apple (diced)
  • 1/4 tsp garlic powder
  • 1/4 tsp cinnamon powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Beet leaves

  • 2 cups beet leaves (chopped)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Rutabaga and Apple Hash

  • Pre-heat the oven to 400F. Peel the rutabaga and dice into small squares. Dice the apple in a similar size
  • Season the rutabaga and apples and coat them with olive oil. Place them on a sheet pan and bake them in the oven for 20 minutes.

Pork Chops

  • Next, season the pork chops with the spices and coat with honey and olive oil.
  • Heat an saute pan on medium high heat and sear the pork chop on each side for about 4 to 5 minues until it is fully cooked and the juices run clear

Beet leaves

  • After you have cooked the pork, use the same pan to saute the beet leaves. Add oil and saute the leaves until they wilt. Season with salt and garlic powder
  • Note: if you can't find beet leaves, you can substitute them with any other type of greens such as kale, spinach, or swiss chard

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: 559kcalCarbohydrates: 41gProtein: 32gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 90mgSodium: 1048mgPotassium: 1509mgFiber: 8gSugar: 27gVitamin A: 2464IUVitamin C: 64mgCalcium: 149mgIron: 3mg

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Frequently Asked Questions

Is this meal suitable for freezing?

The pork chops can be frozen after cooking, as can the rutabaga and apple hash. However, beet leaves are best enjoyed fresh, as their texture can become quite soggy upon thawing. If you must freeze the entire meal, consider swapping the beet leaves for another green like spinach, which freezes better.

Can I cook the pork chops on the grill?

Absolutely! Grilling the pork chops can add a delightful smoky flavor to the dish. Just make sure to still marinate them as per the recipe, and keep an eye on them as honey can burn if exposed to high heat for too long.

What is the best way to store the leftovers?

Store the pork chops, rutabaga and apple hash, and beet leaves in separate airtight containers in the refrigerator for up to 3-4 days. Keeping them separate helps maintain their distinct textures and flavors upon reheating.

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Honey Lemon Chicken Stir Fry

Chicken Stir Fry with Bok Choy and Bell Peppers

Hey, busy foodies! Are you ready to whip up something absolutely delicious, super easy, and totally budget-friendly? Let’s get your meal prep game on with a fantastic Honey Lemon Chicken Stir Fry that’ll make your tastebuds sing and keep your wallet happy. This dish is a perfect blend of tangy, sweet, and savory flavors that come together faster than you can say “yum”!

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Calories: 530kcal | Carbohydrates: 28g | Protein: 33g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1719mg | Potassium: 866mg | Fiber: 3g | Sugar: 22g | Vitamin A: 6887IU | Vitamin C: 132mg | Calcium: 147mg | Iron: 3mg
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Chicken Stir Fry with Bok Choy and Bell Peppers

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Why You’ll Love This:

  • Quick & Easy: Less than 30 minutes and your meal prep for a few days is sorted.

  • Flavor-packed: Each bite is a blend of honey sweetness, zesty lemon, and just the right kick from the chili flakes.

  • Healthy & Satisfying: Packed with protein-rich chicken and fiber-loaded veggies, it’s balanced, filling, and keeps you charged.

  • Quick Cleanup: Since this recipe requires just a wok or large skillet, you won’t have a pile of pots and pans to clean up afterward. This one-pan wonder not only simplifies cooking but also makes cleanup a breeze, so you can enjoy your meal and your evening without the looming dread of dishes.

  • Perfect for All Seasons: The light and zesty flavors of lemon and honey make this dish refreshing enough for summer, while the hearty addition of chicken and warming spices like garlic and chili flakes make it comforting in the colder months. It’s a versatile recipe that adapts to any season.

Chicken Stir Fry with Bok Choy and Bell Peppers

Ingredients you’ll need for this Chicken Stir Fry

  • Chicken Thighs: Chicken thighs are chosen for their juiciness and flavor, which surpass that of chicken breasts. They are also more affordable and forgiving during the cooking process, remaining tender and moist. Rich in protein, they provide the necessary nutritional value to keep you satiated and energized.

  • Red Bell Pepper: These add a sweet, almost fruity component to the stir fry. Not only do they bring vibrant color to the dish, but they’re also packed with vitamins A and C, which are great for immunity and skin health. Red bell peppers are relatively inexpensive, especially when bought in season or on sale, and contribute to the budget-friendly nature of the recipe.

  • Bok Choy: This leafy green is a staple in Asian cuisine and brings a subtle peppery flavor to the dish. It’s an excellent source of vitamins K, C, and A, and adds fiber to the meal, enhancing digestive health. Bok choy is also typically cheaper than other leafy greens like kale and spinach, making it a cost-effective option for adding volume and nutrition.

  • Green Onions: These add a mild, crunchy onion flavor that isn’t overpowering. Green onions are inexpensive and work as a flavorful garnish that enhances the visual appeal and taste complexity of the dish.

  • Olive Oil & Sesame Oil: Olive oil is used for its health benefits and high smoke point, making it ideal for stir-frying. Sesame oil, on the other hand, is used sparingly for its intense flavor. Just a drizzle adds a nutty aroma and richness that elevates the dish from simple to special without adding much to the cost.

  • Honey and Lemon Juice: These ingredients are key to creating the sweet and tangy profile of the sauce. Honey brings natural sweetness, balancing the zesty lemon juice that provides a refreshing burst of flavor, which can invigorate the palate. Both are affordable and packed with health benefits—lemon juice for its vitamin C and honey for its antioxidants.

  • Soy Sauce: This adds the umami flavor, depth, and saltiness to the sauce, eliminating the need for additional salt. It’s a staple in Asian cooking and very budget-friendly, especially when bought in larger quantities.

  • Garlic Powder and Red Pepper Chili Flakes: These spices introduce heat and complexity to the stir fry. Garlic powder offers a convenient and milder alternative to fresh garlic, and chili flakes add a manageable heat that can be adjusted to taste. Both are inexpensive and have a long shelf life, making them pantry essentials for adding flavor without fuss.

Chicken Stir Fry with Bok Choy and Bell Peppers

How to Meal Prep Honey Lemon Chicken Stir Fry

  1. Start with the sauce because, let’s face it, that’s where the magic happens! In a small bowl, dissolve the cornstarch in water. Stir in soy sauce, lemon juice, honey, garlic powder, and chili flakes. Mix until smooth and set aside to mingle those flavors.

  2. Heat a wok or large skillet over medium-high heat and drizzle in the olive oil. Toss in those chicken chunks and let them sizzle! Cook for about 6 to 7 minutes, turning occasionally, until they’re beautifully golden and cooked through to 165°F. Patience here — that perfect sear adds so much flavor!

  3. Throw in the red bell pepper and bok choy to the party. Stir fry these crunchy delights for about 3 to 4 minutes until they just start to soften but still retain some bite. We’re all about textures!

  4. Pour that delightful honey lemon soy sauce over your chicken and veggies. Keep everything moving in the wok for another 2 to 3 minutes until the sauce thickens and gloriously coats everything. This is where it all comes together!

  5. Sprinkle with sesame oil and give it a final stir. This last drizzle is like adding a splash of magic, enhancing the flavors to their peak!

  6. Top off with chopped green onions for a fresh, colorful finish. There! You’ve got a mouth-watering dish that’s ready to divide into containers for the week ahead or serve up right now for a satisfying meal.

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with Bok Choy and Bell Peppers

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

  • Double the sauce recipe: If you’re a fan of extra saucy stir-fry, cook a larger batch. It freezes well, so you can always have some on hand for a quick meal fix! It goes well with any stir fry dish.

  • Grains: Serve your Honey Lemon Chicken Stir Fry over a bed of brown rice, jasmine rice, or even quinoa for a hearty and fulfilling meal. These grains complement the Asian flavors of the dish and provide a good source of complex carbohydrates.

  • Noodles: Pairing this stir fry with noodles can make for an exciting meal. Consider options like soba noodles, udon, or even whole wheat spaghetti. Toss the noodles with some of the stir fry sauce for extra flavor.

  • Soup: Start your meal with a miso soup or a clear vegetable soup. These light soups can act as a great appetizer without overshadowing the main dish.

  • Appetizers: If you’re turning the stir fry into a more elaborate meal, consider simple appetizers like spring rolls, edamame, or dumplings. These can be prepared ahead and quickly served alongside your main dish.

Chicken Stir Fry with Bok Choy and Bell Peppers

Honey Lemon Chicken Stir Fry

Enjoy a quick and delightful meal with this Honey Lemon Chicken Stir Fry recipe, featuring juicy chicken thighs, crisp bell peppers, and bok choy, all tossed in a tangy honey lemon soy sauce, ready in just 30 minutes
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 530 kcal

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper (cubed)
  • 3 cups bok choy (chopped)
  • 1/4 cup green onions (chopped)
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil

Honey Lemon Soy Sauce

  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 3 tablespoon soy sauce
  • 2 tablespoon honey
  • 2 tablespoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red pepper chili flakes

Instructions
 

  • In a small bowl, mix together the corn starch and water. Then add the soy sauce, lemon juice, honey, garlic powder, and red pepper chili flakes and mix it well. Set the sauce aside.
  • Next, cut the chicken thighs in one inch chunks.
  • Add olive oil to a heated wok on medium high heat and add the chicken. Sear the chicken on all sides and cook it for about 6 to 7 minutes until it reaches an internal temperature of 165F.
  • Then, add the bell peppers and bok choy and stir fry it for about 3 to 4 minutes until they soften.
  • Finally, pour in the honey lemon soy sauce and stir everything around for about 2 to 3 minutes until the sauce thickens. In the end, sprinkle everything with sesame oil for extra flavor.

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: 530kcalCarbohydrates: 28gProtein: 33gFat: 33gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 167mgSodium: 1719mgPotassium: 866mgFiber: 3gSugar: 22gVitamin A: 6887IUVitamin C: 132mgCalcium: 147mgIron: 3mg

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Frequently Asked Questions

What can I substitute for honey in the sauce?

If you prefer not to use honey, maple syrup or agave nectar are excellent alternatives. These will maintain the sweetness balance while offering their unique flavors.

What other types of protein can I use in this recipe?

Besides chicken, you can use beef strips, pork loin slices, shrimp, or even fish like salmon or tilapia. Each protein choice brings its unique flavor and might need slight adjustments in cooking time.

What are the best ways to add a crunchy texture to this stir fry? 

For an added crunch, you can toss in some roasted peanuts or cashews just before serving. Alternatively, adding water chestnuts or bamboo shoots during the cooking process can also provide a nice contrast to the tender chicken and vegetables.

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Breakfast Deli Egg Roll Ups

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Start your mornings with a burst of flavor and energy with our Breakfast Deli Eg Roll-Ups! Packed with protein and low in carbs, these roll-ups are the perfect solution for busy individuals who crave restaurant-quality food without breaking the budget. With just a handful of ingredients and minimal prep time, you can whip up a batch of these delicious delights in no time flat. The combination of savory turkey deli meat, fluffy eggs, and vibrant bell peppers creates a mouthwatering flavor explosion that will leave you craving more. Plus, they’re completely customizable, so you can mix and match fillings to suit your taste preferences. Whether you’re rushing out the door or sitting down to a leisurely breakfast, these roll-ups are sure to satisfy your hunger and fuel your day. So go ahead, give them a try and elevate your breakfast game to new heights!

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Calories: 162kcal | Carbohydrates: 5g | Protein: 16g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 261mg | Sodium: 958mg | Potassium: 268mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1523IU | Vitamin C: 48mg | Calcium: 45mg | Iron: 2mg
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Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

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Here’s why you need to make this:

  • Speedy Prep: With just a few simple steps, you can whip up these roll-ups in no time flat. Perfect for those busy mornings when you need a nutritious breakfast without the hassle!

  • Minimal Ingredients: You don’t need a laundry list of ingredients to make these roll-ups. Just a handful of kitchen staples like eggs, turkey deli meat, and bell peppers are all you need to create a breakfast masterpiece.

  • Low Carb, High Protein: Say goodbye to sugary cereals and carb-heavy pastries! These roll-ups are low in carbohydrates, making them a great choice for anyone watching their carb intake. Plus, with the protein-packed combination of eggs and turkey deli meat, you’ll stay fuller for longer and power through your morning with ease.

  • Portability: Need breakfast on the go? No problem! Simply wrap these roll-ups in parchment paper or foil, and you’ve got a portable breakfast that you can enjoy anywhere – whether you’re rushing out the door or sitting at your desk.

  • Customizable: Don’t be afraid to get creative with your fillings! While this recipe calls for bell peppers, you can mix things up by adding in your favorite veggies like spinach, mushrooms, or onions. The possibilities are endless!

Ingredients You’ll Need

  • Eggs: Eggs are the star of this recipe, and for good reason! Not only are they a fantastic source of high-quality protein, but they also provide essential nutrients like vitamin D and choline. By using eggs as the base of our roll-ups, we ensure that they’re not only delicious but also satisfying and nutritious.

  • Turkey Deli Meat: Turkey deli meat adds a savory, meaty flavor to our roll-ups without weighing them down with unnecessary calories or fat. It’s a lean source of protein, making it perfect for those looking to build muscle or maintain a healthy weight. Plus, turkey deli meat is often more budget-friendly than other types of deli meat, making it a great choice for those watching their wallets.

  • Red Bell Pepper: Not only do red bell peppers add a pop of vibrant color to our roll-ups, but they also bring a subtle sweetness and crunch that complements the savory flavors of the eggs and turkey. Plus, bell peppers are packed with vitamin C, antioxidants, and fiber, making them a nutritious addition to any meal.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

How to Meal Prep Breakfast Deli Egg Roll Ups

  1. Heat up a pan over medium heat and add a teaspoon of olive oil. Once the oil is nice and warm, toss in those vibrant red bell peppers and let them sizzle until they soften. Oh, the aroma already has me drooling!

  2. Now, crack those eggs into the pan with the bell peppers. Grab your spatula and give them a good stir until they’re cooked to perfection and nice and firm. We’re talking about eggs that are so fluffy and delicious, you’ll be doing a happy dance in your kitchen!

  3. Alright, it’s time to assemble our breakfast magic! Take two slices of turkey deli meat and layer them on top of each other. Now, scoop two tablespoons of that mouthwatering egg and bell pepper mixture right into the center of the deli meat. Are you feeling the excitement yet?

  4. Gently fold the deli meat over the eggs like a cozy little blanket, and secure them closed with a toothpick. Voila! You’ve just created a masterpiece – a Breakfast Deli Taco Roll-Up that’s as convenient as it is delectable.

  5. Now, here comes the best part – packing these beauties up for your busy mornings ahead! Simply wrap each roll-up in some parchment paper or foil, pop them in a container, and stash them in the fridge. They’ll be waiting for you like a delicious surprise when you’re ready to tackle the day!

Reference the recipe card below for detailed instructions.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Meal Prep Tips:

  • Fresh Fruit: Balance out the savory flavors of the roll-ups with a side of fresh fruit. Sliced strawberries, blueberries, or oranges make for a refreshing and vibrant addition to your breakfast spread. Not only do they add a pop of color, but they also provide natural sweetness and a boost of vitamins and antioxidants.

  • Whole Grain Toast: Serve your roll-ups alongside a slice of whole grain toast for a satisfying and hearty breakfast. The fiber from the whole grains will help keep you full and satisfied until your next meal, while the toast provides a delicious vehicle for spreading on your favorite toppings like avocado or nut butter.

  • Greek Yogurt: Amp up the protein content of your breakfast by pairing your roll-ups with a side of creamy Greek yogurt. Top it off with a drizzle of honey and a sprinkle of granola for some added sweetness and crunch. Greek yogurt also adds a cool and tangy contrast to the warm and savory flavors of the roll-ups.

  • Salsa or Hot Sauce: For an extra kick of flavor, serve your roll-ups with a side of salsa or your favorite hot sauce. The acidity and heat from the salsa or hot sauce complement the savory flavors of the roll-ups and add a fun and spicy twist to your breakfast.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Deli Egg Roll Ups

Quick and easy Breakfast Deli Taco Roll-Ups: protein-packed, low-carb delights perfect for meal prep, customizable fillings, and budget-friendly mornings!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 162 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 3 large eggs
  • 12 slices turkey deli meat
  • 1/2 cup red bell pepper (diced)
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Add oil to a heated pan on medium heat and saute the bell peppers until they soften Then, crack the eggs into the pan and use a spatula to stir the eggs until they cook and firmly set.
  • Layer 2 pieces of turkey deli meat on top of each other. Scoop 2 tablespoons of the egg mixture into the middle of each deli meat.
  • Fold the deli meat over the eggs and use a toothpick to secure them closed.

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: 162kcalCarbohydrates: 5gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 261mgSodium: 958mgPotassium: 268mgFiber: 1gSugar: 3gVitamin A: 1523IUVitamin C: 48mgCalcium: 45mgIron: 2mg

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Frequently Asked Questions

Are these roll-ups kid-friendly?

Yes, these roll-ups are a hit with kids! They’re fun to eat and packed with protein and veggies to keep little tummies satisfied. Plus, you can customize the fillings to suit your child’s taste preferences, making them a versatile option for even the pickiest eaters.

Can I customize the fillings?

Absolutely! Feel free to get creative with the fillings and customize them to suit your taste preferences. You can add in different veggies like spinach, mushrooms, onions, or tomatoes, or switch up the protein by using ham, chicken, or bacon instead of turkey deli meat. The possibilities are endless!

Can I freeze these roll-ups?

Yes, you can freeze these roll-ups for longer storage. Wrap them individually in plastic wrap and then place them in a freezer-safe bag or container. They should keep well in the freezer for up to 2-3 months. When you’re ready to enjoy them, simply thaw them overnight in the refrigerator or reheat them in the microwave or oven.

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Sweet Potato Pancakes with Blueberries

sweet potato pancakes and blueberries

Welcome to your new favorite breakfast recipe – Sweet Potato Pancakes! If you’re a busy individual who craves restaurant-quality food without compromising your health or budget, then you’re in for a treat. These pancakes are a delightful fusion of sweet potato goodness, protein-packed eggs, and a hint of cinnamon, all cooked up to fluffy perfection. Not only are they incredibly tasty, but they’re also packed with nutrients to power you through your day. Plus, with simple ingredients and easy prep, you can whip up a batch in no time and enjoy them throughout the week. Get ready to elevate your breakfast game and satisfy your cravings with these delicious and nutritious sweet potato pancakes!

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

Calories: 360kcal | Carbohydrates: 51g | Protein: 11g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 246mg | Sodium: 158mg | Potassium: 541mg | Fiber: 5g | Sugar: 30g | Vitamin A: 16428IU | Vitamin C: 10mg | Calcium: 79mg | Iron: 2mg
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Why This Recipe is Great for Meal Prep

  • Delicious Flavor Fusion: These pancakes marry the natural sweetness of sweet potatoes with the warm, comforting flavor of cinnamon and the delightful burst of freshness from blueberries. Each bite is a party for your taste buds!

  • Quick and Easy Prep: With just a few simple ingredients and minimal prep time, these pancakes are a breeze to whip up – ideal for busy mornings or Sunday meal prep sessions. You can even make a big batch and freeze them for later!

  • Budget-Friendly Brilliance: Eating healthy shouldn’t break the bank, and these sweet potato pancakes prove it. With affordable ingredients that are easy to find at any grocery store, you can enjoy restaurant-quality food without blowing your budget.

  • Versatile and Customizable: While these pancakes are fantastic as-is, feel free to get creative and customize them to suit your taste. Add a sprinkle of nuts or seeds for extra crunch, drizzle with a dollop of Greek yogurt or nut butter for added creaminess, or swap out the blueberries for your favorite fruit – the possibilities are endless!

  • Healthier Alternative: Traditional pancakes can be heavy on refined flour and sugar, but these sweet potato pancakes offer a healthier alternative without sacrificing flavor or texture. With natural sweetness from honey and the nutritional boost from sweet potatoes, you can indulge guilt-free knowing you’re nourishing your body with wholesome ingredients.

The PrepYoSelf Newsletter

Simple Ingredients for Sweet Potato Pancakes

  • Sweet Potato: The star of the show! Sweet potatoes are not only deliciously sweet but also incredibly nutritious. Packed with vitamins A and C, fiber, and antioxidants, sweet potatoes provide a hefty dose of essential nutrients. Plus, they add natural sweetness and a creamy texture to the pancakes without the need for added sugar or excessive fats.

  • Eggs: These protein powerhouses are essential for giving the pancakes structure and providing a hefty dose of satiating protein. Not only do eggs contribute to the fluffy texture of the pancakes, but they also help keep you feeling full and satisfied throughout the morning. Plus, eggs are an affordable source of high-quality protein, making them a budget-friendly addition to any meal.

  • Honey: A touch of honey adds just the right amount of sweetness to the pancakes without overwhelming the natural flavors of the sweet potato and cinnamon. Unlike refined sugars, honey offers trace amounts of vitamins, minerals, and antioxidants, making it a healthier sweetener option. Plus, a little goes a long way, making it a budget-friendly way to add sweetness to your pancakes.

  • Cinnamon Powder: This warm and cozy spice not only adds a delightful flavor to the pancakes but also boasts numerous health benefits. Cinnamon is rich in antioxidants and has anti-inflammatory properties, making it a great addition to any diet. Plus, its aromatic flavor complements the sweetness of the sweet potato and honey perfectly, creating a harmonious flavor profile that’s both comforting and delicious.

  • Blueberries: Bursting with flavor and nutrients, blueberries are the perfect topping for these sweet potato pancakes. Not only do they add a pop of color and freshness, but they also provide a host of health benefits. Blueberries are rich in antioxidants, vitamins, and fiber, making them a nutritious addition to any meal. Plus, they’re budget-friendly and readily available year-round, making them an affordable and convenient choice for topping your pancakes.

sweet potato pancakes and blueberries

How to Meal Prep Sweet Potato Pancakes

  1. Wash your sweet potato and give it a good poke all over with a fork. This step is not just for fun – it helps the steam escape while it cooks.

  2. Pop that spud in the microwave for about 5 minutes. After that, give it a little poke with a knife – if it slides in like butter, you’re good to go! If not, just give it another 30 seconds or so.

  3. Let your sweet potato cool for a bit, then peel off that skin like a pro. Now, mash it up real good in a bowl with a fork. Add in those eggs, honey, and cinnamon powder, and mix it all up until it’s smooth as silk. If you’ve got a blender handy, feel free to give it a whirl in there for an extra smooth batter.

  4. Heat up a drizzle of olive oil in a pan over medium heat. Use a 1/4 cup scoop to pour out your pancake batter – aim for pancakes that are about 3 inches wide. Cook ’em up for 2 to 3 minutes on each side, until they’re golden brown and cooked through.

  5. Serve up those golden beauties with a generous handful of fresh blueberries on top. Voila! You’ve just whipped up a batch of restaurant-quality sweet potato pancakes that are as easy on the wallet as they are on the taste buds.

Reference the recipe card below for detailed instructions.

sweet potato pancakes and blueberries

Meal Prep Tips for Sweet Potato Pancakes

  • Batch Cooking: Whip up a big batch of sweet potato pancake batter and cook them all at once. Once cooled, store the pancakes in an airtight container in the refrigerator for up to 3-4 days. This way, you’ll have a quick and convenient breakfast option ready to go whenever hunger strikes.

  • Freeze for Later: If you want to prep even further ahead, these pancakes freeze beautifully. Simply place cooked and cooled pancakes in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer bag or container, separating each pancake with parchment paper to prevent sticking. They can be reheated in the microwave or toaster for a quick and easy breakfast on busy mornings.

  • Portion Control: Use a measuring cup or scoop to portion out the pancake batter evenly for consistent pancake sizes. This ensures even cooking and makes it easier to track your serving sizes for portion control.

  • Customize Individual Servings: If you’re meal prepping for multiple people with different preferences, consider customizing individual servings. Add extra toppings like nuts, seeds, or extra fruit on top of individual portions to cater to everyone’s tastes.

  • Protein Boost: While these sweet potato pancakes already pack a protein punch thanks to the eggs, you can boost the protein content even further by serving them with a side of Greek yogurt or a drizzle of nut butter. This will help keep you feeling full and satisfied until your next meal.

  • Healthy Fats: Add some healthy fats to round out your meal by topping your pancakes with a sprinkle of chopped nuts or seeds. Alternatively, serve them alongside a small handful of avocado slices or a dollop of coconut whipped cream for an extra creamy touch.

  • Fiber-Rich Additions: For an extra fiber boost, add a handful of chia seeds or ground flaxseeds to the pancake batter for added fiber and texture.

sweet potato pancakes and blueberries

Pancakes

Sweet Potato Pancakes & Blueberries

Whip up these nutrient-packed Sweet Potato Pancakes for a delicious, budget-friendly breakfast that's perfect for busy mornings!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 360 kcal

Equipment

  • bowl
  • fork
  • scoop
  • saute pan
  • spatula
  • microwave

Ingredients
  

  • 1 each sweet potato
  • 3 each large eggs
  • 2 tbsp honey
  • 1/4 tsp cinnamon powder
  • 1 cup blueberries
  • 1 tbsp olive oil

Instructions
 

  • Wash the sweet potato and poke holes all around it with a fork
  • Microwave for 5 minutes. Check for doneness with a pairing knife. The knife should cut through easily (cook for an additional 30 seconds if still not tender)
  • Next, let it cool and remove the peel. Place it in a bowl and use the fork to mash it. Afterwards, add the eggs, cinnamon powder, and honey. Mix it all together until it is a smooth consistency like batter (you can also use a blender)
  • Add oil to a pan on medium heat and use a 1/4 cup scoop to pour each pancake (should make 3 inch pancakes)
  • Cook on each side for about 2 to 3 minutes
  • Serve with blueberries

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: 360kcalCarbohydrates: 51gProtein: 11gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 246mgSodium: 158mgPotassium: 541mgFiber: 5gSugar: 30gVitamin A: 16428IUVitamin C: 10mgCalcium: 79mgIron: 2mg

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Frequently Asked Questions

Can I use mashed sweet potatoes from a can instead of microwaving a fresh sweet potato?

Absolutely! Using canned sweet potato puree is a convenient alternative to microwaving and mashing a fresh sweet potato. Just be sure to check the ingredients list to ensure there are no added sugars or other unwanted additives.

Can I substitute the honey with another sweetener, like maple syrup or agave nectar?

Definitely! Feel free to swap out the honey for your preferred sweetener. Maple syrup and agave nectar are both delicious alternatives that will add a touch of sweetness to the pancakes. Just keep in mind that different sweeteners may vary in sweetness, so you may need to adjust the amount to taste.

Can I use frozen blueberries instead of fresh ones?

Yes, you can use frozen blueberries if fresh ones aren’t available. Just make sure to thaw them before using and drain off any excess liquid to prevent the polenta from becoming too soggy.

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Chicken Mole Tacos

Shredded Chicken in Mole Sauce with Corn Tortillas

Our restaurant-quality Chicken Mole Street Tacos are ready to rock your taste buds. These babies are not only bursting with flavor but also budget-friendly and perfect for busy individuals like you who crave delicious meals without the hassle. So go ahead, dig in, and savor every bite of these delightful tacos. Happy meal prepping!

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

Calories: 660kcal | Carbohydrates: 64g | Protein: 27g | Fat: 36g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 1539mg | Potassium: 1183mg | Fiber: 12g | Sugar: 27g | Vitamin A: 5376IU | Vitamin C: 25mg | Calcium: 120mg | Iron: 4mg
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Shredded Chicken in Mole Sauce with Corn Tortillas

Why You’ll Enjoy This!

  • Flavor Explosion: With the bold flavors of the mole sauce infused into every tender bite of chicken, these tacos are anything but boring. Say goodbye to bland meal prep meals and hello to a fiesta of flavors that will keep you excited for lunchtime!

  • Easy Peasy Prep: Our recipe is designed with busy individuals in mind. With simple instructions and minimal ingredients, you can whip up a batch of these tacos in no time. Perfect for those hectic weekday evenings when you need something quick and satisfying.

  • Budget-Friendly: Our Chicken Mole Street Tacos are made with affordable ingredients that won’t bust your budget. Save money without sacrificing flavor – it’s a win-win!

  • Versatile and Customizable: Don’t be afraid to get creative with your taco toppings! Whether you prefer a little extra heat with some sliced jalapeños or want to add some creamy avocado slices, these tacos are the perfect canvas for your culinary imagination.

  • Portion Control Made Easy: With each taco neatly packed and ready to go, portion control becomes a breeze. Say goodbye to the temptation of overeating – simply grab a prepped taco and enjoy a perfectly portioned meal that keeps you on track with your health goals.

  • Meal Prep Magic: Perhaps the best reason of all – these tacos are meal prep superheroes! Whip up a batch on Sunday evening and enjoy delicious, restaurant-quality meals throughout the week. No more last-minute scrambles or unhealthy takeout – just grab and go for a stress-free week of tasty eats.

The PrepYoSelf Newsletter

Gather the Following Ingredients

  • Boneless Chicken Thighs: Chicken thighs are used for their succulent flavor and tenderness. They’re also budget-friendly compared to other cuts of meat. By using boneless thighs, we make the prep process easier and quicker while still delivering that juicy texture.

  • Corn Tortillas: Corn tortillas provide the perfect vessel for our tacos. Not only are they gluten-free and lower in calories compared to flour tortillas, but they also add a deliciously rustic flavor that complements the richness of the mole sauce.

  • White Onions: Sliced white onions add a sweet and slightly pungent flavor to the dish. They also provide a nice texture contrast to the tender chicken and creamy mole sauce. Onions are a budget-friendly ingredient that adds depth and complexity to the overall flavor profile.

  • Chicken Broth: Chicken broth serves as the base for our sauce, infusing it with savory flavor and moisture. It’s also a cost-effective way to add depth to the dish without the need for expensive ingredients.

  • Mole Base Ingredients: This combination of tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips forms the heart and soul of our dish. Each ingredient contributes to the complex flavor profile of the mole sauce – the tomato sauce provides acidity and sweetness, the dried ancho chile and chipotle pepper add smoky heat, the garlic powder and cumin lend aromatic depth, and the chocolate chips bring richness and depth. 

  • Garnishes (Lime and Cilantro): Fresh lime slices and chopped cilantro add brightness and freshness to the tacos. The tangy citrus of the lime cuts through the richness of the mole sauce, while the herbal notes of cilantro provide a refreshing contrast. These garnishes not only enhance the flavor of the dish but also add a vibrant pop of color, making our tacos as visually appealing as they are delicious.

Shredded Chicken in Mole Sauce with Corn Tortillas

How to Meal Prep Chicken Mole Tacos:

  1. In a blender, combine the tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and salt. Blend until smooth and set aside. This luscious mole sauce is the secret to our tacos’ rich flavor!

  2. Heat olive oil in a soup pan over medium-high heat. Sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown and delicious. Add the sliced white onions and sauté until they soften and become fragrant.

  3. Pour in the chicken broth and the prepared Mole Base. Give it a good stir, bring it to a boil, then reduce the heat to low-medium. Cover the pan with a lid and let it simmer for approximately 25 minutes until the chicken is tender and the flavors have melded together beautifully.

  4. Once the chicken is cooked through, uncover the pan and add those decadent chocolate chips. Stir until they melt into the sauce, infusing it with a luxurious richness. Continue to simmer the sauce uncovered until it thickens to perfection.

  5. Now for the fun part! Use two forks to shred the tender chicken directly in the pan. Grab your corn tortillas and fill them generously with the mouthwatering chicken filling. Top each taco with a sprinkle of fresh cilantro and a squeeze of zesty lime juice for that extra pop of flavor.

Reference the recipe card below for detailed instructions.

Shredded Chicken in Mole Sauce with Corn Tortillas

Meal Prep Tips for Chicken Mole Tacos:

  • Fresh Sides: Serve your Chicken Mole Street Tacos with fresh, vibrant sides like a crisp green salad, pico de gallo, or a refreshing fruit salsa. The bright flavors will complement the richness of the tacos and provide a balanced meal.

  • Mexican Rice: Pair your tacos with some fluffy Mexican rice for a complete and satisfying meal. The rice absorbs the flavors of the mole sauce and serves as a delicious side dish.

  • Black Beans: Add a side of seasoned black beans for extra protein and fiber. The earthy flavors of the beans complement the smoky richness of the mole sauce perfectly.

  • Corn and Avocado Salad: A light and refreshing corn and avocado salad is the perfect accompaniment to the bold flavors of the tacos. The creamy avocado and sweet corn provide a lovely contrast to the savory chicken mole filling.

  • Tortilla Chips and Guacamole: For a casual and fun meal, serve your tacos with crispy tortilla chips and homemade guacamole. The crunchy chips and creamy guac are the perfect accompaniments to the indulgent flavors of the tacos.

round plate with 3 corn tortilla tacos topped with shredded chicken and fresh cilantro

Chicken Mole Street Tacos

Deliciously tender chicken thighs simmered in a rich mole sauce, stuffed into warm corn tortillas and topped with fresh cilantro and a squeeze of lime – our Chicken Mole Street Tacos are a flavor-packed fiesta in every bite!
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Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2
Calories 660 kcal

Equipment

  • knife
  • cutting board
  • blender
  • spatula
  • soup pot with a lid

Ingredients
  

  • 4 small corn tortillas
  • 8 oz boneless chicken thighs
  • 1/4 cup white onions (sliced)
  • 2 cups chicken broth
  • 1 tablespoon olive oil

Mole Base

  • 8 oz tomato sauce
  • 1 dried ancho chile
  • 1 chipotle pepper in adobo sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 cup semi bittersweet chocolate chips

Garnish

  • 1 lime (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Blend together the ingredients of the mole base (minus the chocolate chips) until it is smooth and set it aside.
  • Add oil to a soup pan on medium high heat and sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown. Next add the white onions and saute until they soften.
  • Then, pour in the broth and mole base and stir it all around. Bring the soup to a boil, then lower the heat to low medium and cover the soup pan with a lid.Let it simmer for about 25 minutes until the chicken is tender.
  • After the chicken cooks, remove the lid and add the chocolate chips and stir until it fully melts. Continue to simmer the sauce until it thickens.
  • Finally use two forks to shred the chicken and stuff each tortilla with the chicken filling. Top it off with fresh cilantro and lime juice.

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: 660kcalCarbohydrates: 64gProtein: 27gFat: 36gSaturated Fat: 11gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 116mgSodium: 1539mgPotassium: 1183mgFiber: 12gSugar: 27gVitamin A: 5376IUVitamin C: 25mgCalcium: 120mgIron: 4mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

While chicken thighs are preferred for their tenderness and flavor, you can certainly use chicken breast if you prefer. Just be mindful that chicken breast tends to be leaner and may require shorter cooking time to avoid drying out.

Is it necessary to use both dried ancho chile and chipotle pepper in adobo sauce?

The combination of dried ancho chile and chipotle pepper adds depth and complexity to the mole sauce, but if you can’t find one of the ingredients or prefer a milder heat, you can adjust the recipe accordingly. You can also substitute with other dried chiles or adjust the amount of chipotle pepper to suit your taste preferences.

Can I freeze the chicken mole filling?

Yes, you can freeze the cooked chicken mole filling for later use. Store it in a freezer-safe container for up to 2-3 months. Thaw it overnight in the refrigerator before reheating, and add a splash of chicken broth or water if needed to revive the sauce.

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Breakfast Chocolate Banana Quesadillas

Chocolate and Banana Corn Tortilla Quesadillas

Our Breakfast Chocolate and Peanut Butter Quesadillas are a delightful fusion of flavors, bringing together creamy peanut butter, sweet banana slices, and decadent semi-bittersweet chocolate chips, all nestled between warm, golden corn tortillas. This recipe is designed with busy individuals in mind, offering a convenient and budget-friendly solution to your morning meal prep woes. Whether you’re rushing out the door or leisurely enjoying breakfast at home, these quesadillas are guaranteed to satisfy your cravings and fuel your day with deliciousness.

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

Calories: 398kcal | Carbohydrates: 50g | Protein: 7g | Fat: 21g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 93mg | Potassium: 441mg | Fiber: 6g | Sugar: 18g | Vitamin A: 39IU | Vitamin C: 5mg | Calcium: 64mg | Iron: 1mg
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Chocolate and Banana Corn Tortilla Quesadillas

Why This Recipe Rocks

  • Irresistible Flavor Fusion: Imagine the delightful combination of creamy peanut butter, sweet banana slices, and rich chocolate chips all tucked between warm, toasty tortillas. It’s like a breakfast fiesta in your mouth!

  • Quick and Easy Prep: Ain’t nobody got time for complicated breakfasts, especially on busy mornings! With just a few simple ingredients and minimal cooking time, these quesadillas are the definition of convenience. Whip ’em up in a flash and get ready to conquer the day!

  • Portable Perfection: Need breakfast on the go? No problemo! These quesadillas are easily portable, making them the ideal grab-and-go option for hectic mornings. Simply wrap ’em up and take ’em with you for a tasty breakfast on the move.

  • Kid-Friendly Fun: Looking to jazz up your family’s breakfast routine? These quesadillas are sure to be a hit with kids and adults alike! Get the little ones involved in the kitchen and let them customize their quesadillas with their favorite toppings. It’s a breakfast adventure the whole family can enjoy!

  • Mood-Boosting Indulgence: Let’s face it – sometimes, you just need a little indulgence to start your day off right. Our Breakfast Chocolate and Peanut Butter Quesadillas are the perfect treat to indulge your taste buds and lift your spirits, setting a positive tone for the day ahead.

The PrepYoSelf Newsletter

Let’s Gather the Ingredients:

  • Corn Tortillas: We start with small corn tortillas as the base for our quesadillas. Not only are they gluten-free, making this recipe suitable for those with dietary restrictions, but they also provide a hearty and wholesome foundation. Corn tortillas are also more budget-friendly compared to specialty tortillas, keeping your meal prep costs in check.

  • Bananas: These humble fruits bring natural sweetness and a boost of potassium to the party. Sliced bananas not only add a delightful texture but also provide essential nutrients to fuel your busy day. Plus, bananas are widely available year-round, making them an affordable and convenient ingredient.

  • Peanut Butter: Ah, peanut butter – the creamy, nutty spread that steals the show! Not only does peanut butter bring irresistible flavor to our quesadillas, but it also adds a dose of healthy fats and protein to keep you satisfied. Opting for natural peanut butter without added sugars or oils ensures that you’re getting all the nutritional benefits without any unnecessary additives.

  • Semi-Bittersweet Chocolate Chips: Is there anything better than the combination of peanut butter and chocolate? We think not! Semi-bittersweet chocolate chips add a decadent touch to our quesadillas, melting into gooey perfection with each bite. Not only do they satisfy your sweet tooth, but they also provide antioxidants and a hint of indulgence to brighten your morning.

  • Olive Oil: A touch of olive oil is used to brush the skillet before cooking the quesadillas, adding a hint of richness and ensuring that they achieve a crispy, golden exterior. Olive oil is a heart-healthy fat that’s pantry-friendly and adds a subtle flavor without overpowering the other ingredients.

Chocolate and Banana Corn Tortilla Quesadillas

How to Meal Prep Breakfast Chocolate Banana Quesadillas:

  1. First things first, let’s get that flavor party started! Evenly spread peanut butter on the bottom layer of each tortilla. Trust me, you’ll want that creamy goodness in every bite!

  2. Next up, let’s add some sweetness! Top each tortilla with those lovely sliced bananas. Don’t be shy – pile ’em on! Then sprinkle on those chocolate chips. This is where the magic happens, folks!

  3. Now, it’s time to bring it all together. Place another tortilla on top of each of your loaded ones, creating delicious quesadilla sandwiches. Are you drooling yet? I know I am!

  4. Heat things up! Brush a bit of olive oil onto the bottom of a skillet set over medium heat. We’re talking sizzle-worthy here! Once the skillet is nice and hot, carefully place each quesadilla in and let the magic unfold.

  5. Cook each quesadilla for 1 to 2 minutes on each side, just until those chocolate chips start to melt and everything gets all warm and melty. Oh boy, can you smell that? Pure breakfast bliss, right in your kitchen!

  6. Last but not least, let’s get slicing! Cut each quesadilla in half and get ready to dive in. Whether you’re enjoying these solo or sharing with a breakfast buddy, you’re in for a treat!

Reference the recipe card below for detailed instructions.

Chocolate and Banana Corn Tortilla Quesadillas

How to Use Ingredient Leftovers

  • Corn Tortillas: Create mini breakfast pizzas: Top the tortillas with leftover peanut butter, sliced bananas, and a sprinkle of chocolate chips. Bake until warm and melty for a fun twist on breakfast.

  • Bananas: Freeze for smoothies: Peel and slice the bananas, then freeze them in a single layer on a baking sheet. Once frozen, transfer to a freezer bag and use them as a creamy addition to your morning smoothies. Make banana bread or muffins: Mash the ripe bananas and use them to whip up a batch of banana bread or muffins. It’s a delicious way to use up those overripe bananas and enjoy a sweet treat.

  • Peanut Butter: Add to oatmeal or yogurt: Stir peanut butter into your morning oatmeal or yogurt for an extra boost of protein and flavor. Top with fresh fruit, nuts, or granola for a satisfying breakfast. Make peanut butter energy balls: Mix peanut butter with oats, honey, and any other mix-ins you like (such as chocolate chips or dried fruit) to create energy balls. Roll into bite-sized balls and refrigerate for a quick and nutritious snack.

  • Semi-Bittersweet Chocolate Chips: Melt into hot chocolate: Stir the chocolate chips into warm milk to create a rich and creamy hot chocolate. Top with whipped cream or marshmallows for an indulgent treat. Use the chocolate chips as a topping for Greek yogurt, oatmeal, or your favorite ice cream for a sweet and satisfying dessert.

Chocolate and Banana Corn Tortilla Quesadillas

round plate with peanut butter, chocolate, and banana spread in between corn tortillas

Peanut Butter and Chocolate Banana Quesadillas

Indulge in the perfect morning treat with our Breakfast Chocolate and Peanut Butter Quesadillas, featuring creamy peanut butter, sliced bananas, and semi-bittersweet chocolate chips sandwiched between golden corn tortillas!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 398 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 small corn tortillas
  • 1 small banana (peeled and sliced)
  • 2 tablespoons peanut butter
  • 2 tablespoons semi bittersweet chocolate chips
  • 1 tablespoon olive oil

Instructions
 

  • Evenly spread peanut butter on the bottom layer of the tortillas. Top each tortilla with sliced bananas and chocolate chips, then add the top tortilla layer.
  • Brush oil over the bottom of a skillet on medium heat. Cook each quesadilla on each side for 1 to 2 minutes until the chocolate chips start to melt. Cut each quesadilla in have 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: 398kcalCarbohydrates: 50gProtein: 7gFat: 21gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 93mgPotassium: 441mgFiber: 6gSugar: 18gVitamin A: 39IUVitamin C: 5mgCalcium: 64mgIron: 1mg

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Frequently Asked Questions

Can I use flour tortillas instead of corn tortillas?

Yes, absolutely! While we recommend using small corn tortillas for their flavor and texture, you can certainly substitute flour tortillas if that’s what you have on hand. Just keep in mind that the flavor and texture may vary slightly.

How can I store leftovers of these quesadillas?

If you have any leftover quesadillas, you can store them in an airtight container in the refrigerator for up to 2-3 days. When reheating, simply place them in a skillet over medium heat or microwave them until heated through.

Are these quesadillas suitable for people with gluten intolerance or celiac disease?

While corn tortillas are naturally gluten-free, it’s important to check the packaging of your ingredients, especially the peanut butter and chocolate chips, to ensure they are gluten-free as well. If you have severe gluten intolerance or celiac disease, be sure to choose certified gluten-free products to avoid cross-contamination.

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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

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

Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg
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chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.

  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!

  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.

  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

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Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.

  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.

  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.

  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.

  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.

  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.

chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.

  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.

  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!

  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.

  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.

  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!

  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.

  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.

  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.

  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.

chicken wings in a red pepper sauce

chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
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Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or a side salad.

Notes

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

Nutrition

Calories: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.

How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.

Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.

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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.

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

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
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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
Print Recipe Pin Recipe
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
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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.

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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
Print Recipe Pin Recipe
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.

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

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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!
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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.