Category: Oven

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Balsamic Baked Chicken

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

balsamic chicken

Honey Balsamic Baked Chicken

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

Equipment

  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

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

Instructions
 

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

Notes

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

chicken kale salad

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

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

Why This Kale Salad is Healthy

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

The PrepYoSelf Newsletter

Ingredients You’ll Need

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

How to Prepare Grilled Honey Dijon Chicken Kale Salad

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Kale Salad

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

Grilled Honey Dijon Chicken Kale Salad

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

Equipment

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

Ingredients
  

Chicken and Marinade

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

Sweet Potato & Seasonings

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

Salad Ingredients

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

Honey Dijon Vinaigrette

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

Instructions
 

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

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Frequently Asked Questions

How to store kale?

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

What is massaged kale?

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

Is it better to eat kale raw or cooked?

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

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Oven Baked Balsamic Chicken with Strawberries

balsamic chicken salad

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

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

Why You’ll Enjoy This Tasty Balsamic Marinade

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

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

  • It also helps give a caramelized flavor to roasted veggies

The PrepYoSelf Newsletter

What You Need to Make This Balsamic Glazed Chicken

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

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

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

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

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

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

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

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

Simple Basic Steps to Make this Oven Baked Balsamic Chicken Breast

  1. Preheat the oven to 400F.

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Baked Balsamic Chicken Salad

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

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

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

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

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

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

baked chicken salad

Oven Baked Balsamic Chicken with Strawberries and Walnuts

This simple balsamic marinated chicken is perfect on top of a salad, with roasted veggies, or a side of rice pilaf.
No ratings yet
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Prep Time 10 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

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

Ingredients
  

Chicken and Marinade

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

Salad Ingredients

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

Balsamic Vinaigrette

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

Instructions
 

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

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Frequently Asked Questions

Is there a difference between balsamic glaze and balsamic vinegar?

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

What else can I use balsamic glaze on?

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

What does balsamic glaze taste like?

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

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Oven Baked Apple with Ricotta and Walnuts

ricotta apple

We often associate baked apples with pies and dessert, but our Baked Apples with Ricotta and Walnuts meal prep recipe can easily be enjoyed for a healthy breakfast.

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Small baking dish holding a healthy breakfast of baked apples with ricotta cheese and walnuts.

We love this healthy-breakfast, baked apple recipe for so many reasons:

  • It’s a light and elegant

  • The ricotta provides a good amount of protein

  • Walnuts provide a good source of healthy omega-3 fats

  • It will fill your home with the smell of warm cinnamon spices

The PrepYoSelf Newsletter

Ingredients You’ll Need For This Healthy Breakfast

  • Apples: Honey crisp or Granny smith apples will hold up best in baking and keep their structure without turning to mush.

  • Ricotta Cheese: This cheese is mild with a textured consistency. It is often used in cheesecake, so you’ll definitely enjoy that dessert feel. If you’re looking to incorporate more gut-friendly probiotics, you can swap out the ricotta cheese with Greek Yogurt.

  • Walnuts: Walnuts are nutrient-rich and deliver healthy fats, but you can use whatever nuts you have on hand such as almonds or pecans.

  • Honey: We used honey to add a bit of sweetness to this recipe, but you can easily use maple syrup or agave nectar. But if you want to minimize extra sugar, you can also add a dash of vanilla.

  • Lemon Juice: Adding tart flavors helps balance out the sweetness.

  • Cinnamon: This spice adds a layer of warm spice flavors. You can also use nutmeg.

Ingredients for baked apples with ricotta cheese and walnuts - start to healthy breakfast recipe.

Steps to Make Baked Apple with Ricotta Cheese

  1. Pre-heat the oven to 400F.

  2. Slice the top of the apples and remove the seeds from the core using a small paring knife or apple corer.

  3. Place the apples in a small baking dish.

  4. Mix together lemon juice, honey, and water in a small bowl. Pour it over the apples.

  5. Bake the apples in the oven until they are tender.

  6. Serve with ricotta cheese and walnuts.

Reference the recipe card below for detailed instructions.

Small baking dish holding a healthy breakfast of baked apples with ricotta cheese and walnuts.

Meal Prep Tips for Baked Apples

  • Other Variations: Other fruits you can bake are pears or plums. You can also serve the fruit with mascarpone cheese or brie cheese instead of ricotta cheese. These cheeses are much richer in flavor so you can cut the cheese portion in half.

  • Cooking Tip: If you want to speed up the cooking time by a few minutes, cut the fruit into slices.

  • Other Toppings: Instead of nuts, you can also top it off with granola, chia seeds, or even dried fruit.

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. We recommend separating the nuts so that they don’t get soggy from the ricotta cheese.

  • To Reheat: Heat them in the microwave until they warm through.

  • Extra Ingredients: If you have leftover ricotta cheese, you can use it as an ingredient in a pancake recipe, pasta with spinach, or add them to scrambled eggs.

Glass meal prep containers holding baked apples with ricotta cheese and walnuts - healthy breakfast recipe.

ricotta apple

Oven Baked Apple with Ricotta and Walnuts

Sweet and tender baked apples topped with creamy ricotta cheese and crunchy walnuts.
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Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • mixing bowl
  • oven

Ingredients
  

  • 2 medium sized red apples
  • 1 cup ricotta cheese
  • 1 teaspoon cinnamon
  • 2 oz chopped walnuts
  • 1/4 cup water
  • 1 tablespoon lemon juice
  • 2 tablespoon honey

Instructions
 

  • Preheat the oven to 400F.
  • Slice the top of the apples and use a spoon to remove the seeds from the core. Place the apples in a baking dish.
  • In a small bowl, mix together the water, lemon juice, and honey and pour it over the apples, letting the mixture fall to the bottom of the baking dish. This will help steam the apples. Bake them in the oven for 25 minutes
  • After it finishes baking, serve it with ricotta cheese. Top it off with walnuts and sprinkle with cinnamon. Drizzle extra honey to desired sweetness .

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Frequently Asked Questions

Can you substitute cottage cheese for ricotta?

Yes, cottage cheese will just have more of a lumpier texture.

What does ricotta cheese taste like?

It has a creamy mild taste that is perfect for using in either sweet or savory dishes.

How long does ricotta cheese last?

Once the package is opened, it can last in your refrigerator for 3 to 7 days. As a best practice, check the “use by date” on the packaging. And of course, if it has a funky smell, throw it out!

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Citrus Ginger Salmon Salad with Roasted Beets

salmon beet salad

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day.

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Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is also easy on the eyes makes it more enjoyable to devour!

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To Make this Easy Citrus Ginger Salmon, You’ll Need

  • Salmon: This fish is a great source of protein and rich in healthy fats which can help promote weight loss

  • Baby Spinach: Spinach is a powerhouse of nutrients, however, you can use your choice of salad mix

  • Mandarin Oranges: We used this as a topping for our salads and in our homemade vinaigrette

  • Pecans: Instead of croutons, we opted for nuts for the crunchy texture in the salad. Pecans are also a good source of protein and healthy fat

  • Seasonings: For the salmon, we used garlic powder, ginger powder, and salt

  • Lemon: Adding this citrus component always helps brighten up a dish

  • Dijon Mustard: This ingredient helps bind the vinaigrette together

  • Honey: This helps sweeten the vinaigrette, but you can omit this if the mandarin oranges are sweet enough

Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

How to Prepare Citrus Ginger Salmon Salad

  1. Preheat the oven to 400F.

  2. Prep the beets thoroughly to remove all the dirt. Save the leaves because you can actually saute them just like other greens such as spinach.

  3. Place the seasoned salmon and sliced beets on a sheet pan and coat them with olive oil. Bake in the oven until fully cooked.

  4. Meanwhile, blend together the vinaigrette.

  5. Serve the cooked salmon and beets on top of spinach and sprinkle it with mandarin oranges and nuts.

  6. Drizzle with the salad dressing to the preferred amount.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Meal Prep Tips for Citrus Ginger Salmon Salad

  • Air Fryer Tip: You can also cook the salmon and beets in an Air Fryer. Cook it at 400F for 7-9 minutes

  • To Store: Store in an airtight container in the refrigerator for up to 3 days. Don’t add the mandarin oranges and vinaigrette to the salad mix until you are ready to eat the meal, otherwise it will get too soggy

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Salmon Beet Salad

Citrus Ginger Salmon Salad with Roasted Beets

5 from 1 vote
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven

Ingredients
  

Salmon and seasonings

  • 12 oz salmon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil
  • 2 red beets

Salad Mix

  • 4 cups baby spinach
  • 1 cup mandarin oranges (drained)
  • 1/4 cup pecans

Salad Dressing

  • 1/2 cup mandarin oranges
  • 1 lemon (juiced)
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Preheat your oven to 400F. Remove the leaves from the beets and wash throughly. Peel them and slice them in half coin pieces.
  • Place the salmon and beets on a sheet pan and sprinkle with the seasonings. Coat with olive oil and bake for 12-15 minutes.
  • Meanwhile, prepare the salad dressing. Place the ingredients in a blender and blend until smooth.
  • When the salmon is finished cooking remove it from the oven and serve it on top of the baby spinach. Top it off with the roasted beets, mandarin oranges, and nuts. Drizzle with the salad dressing.

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Frequently Asked Questions

What are beets?

Beets are root vegetables that is recognizable for their dark red color. From juice to hummus and even dessert, they can add color, provide great antioxidants, and have great flavor.

What do beets taste like?

They have an earthly flavor with some sweetness. They are crunchy in texture when eaten raw, however, they taste buttery and soft when cooked.

What are the best uses of beets?

You can use beets in salads, soups, and juices. They can be roasted, sauteed, or blended in smoothies.

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Primavera Stuffed Chicken Breasts

stuffed primavera chicken

Oven Baked and Primavera Stuffed Chicken Breasts are a great way to get more vegetables into your weekly meal prep.

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Round plate with baked chicken breasts stuffed with colorful vegetables and a side salad.

Pack chicken breast with lots of flavors, color, and nutrients with this recipe. It’s a simple, low-carb meal that requires minimal meal prep.

Why Is This Baked Chicken Breast Recipe Great for Meal Prep?

  • It is high in lean protein which will help you keep full and aid in weight loss

  • You can prep the chicken with the vegetables all in one pan with one cook method

  • You can make a larger batch and freeze it for later. You can later enjoy it with a side of mashed potatoes or fluffy rice pilaf

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Make Stuffed Chicken Breasts

  • Chicken Breasts: We chose chicken breasts that were thick cut so that you can easily make slits in them

  • Vegetable Stuffing: Use vegetables that you can cut into thin slices. We used zucchini, yellow squash, bell peppers, and red onions

  • Seasonings: We used a pre-made Italian seasoning, garlic powder, paprika, and salt

  • Side Salad: Serve with a side salad such as spring mix and your choice of salad dressing

Round plate with baked chicken breasts stuffed with colorful vegetables and a side salad.

How to Make Stuffed Chicken Breasts With Vegetables

  1. Preheat the oven to 400F.

  2. Place the chicken breast on a cutting board.

  3. Use a sharp knife to cut slits in each chicken breast, about ½ inch apart (be careful not to cut through the bottom of the chicken completely).

  4. Sprinkle the chicken with seasonings and drizzle with olive oil.

  5. Slice the veggies into coins and stuff the slits with the mixture of veggies, alternating the veggies with each slit.

  6. Place the primavera stuffed chicken breasts on a sheet pan and bake in the oven for 25 minutes until it fully cooks.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked chicken breasts stuffed with colorful vegetables and a side salad.

Meal Prep Tips for Primavera Stuffed Chicken Breasts

  • If you don’t want to heat up the whole oven, you can prep this in the Air Fryer

  • If you are entertaining guests, you can cook the chicken breasts on an outdoor grill and have a fun cookout

  • To add more flavor, you can also add shredded mozzarella cheese on top or flavored panko bread crumbs for a crunch

Glass meal prep containers with baked chicken breasts stuffed with colorful vegetables and a side salad.

Stuffed Chicken

Primavera Stuffed Chicken Breasts

Colorful and vibrant stuffed primavera chicken breasts perfect for a healthy meal prep dish.
No ratings yet
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Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 12 oz chicken breasts
  • 1/4 cup zucchini (sliced)
  • 1/4 cup yellow squash (sliced)
  • 1/4 cup yellow bell pepper (sliced)
  • 1/4 cup red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Dressing and Spring Mix

  • 1 lemon (juiced)
  • 1 teaspoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 4 cups spring mix

Instructions
 

  • Preheat hte oven to 400F. Using a sharp knife, cut slits in each chicken breast, about 1/2 inch apart, being careful not to cut through completely. Stuff the slits with a mixture of sliced veggies, alternating with each slit.
  • Sprinkle the chicken with the seasonings and drizzle with olive oil. Bake in the oven for about 25 to 30 minutes until the chicken is cooked through to an internal temperature of 165F. (optional) during the last 5 minutes, you can sprinkle with shredded cheese to let it melt.
  • Meanwhile, in a mixing bowl, mix together the salad dressing ingredients until it is well blended.
  • Serve the stuffed chicken breasts with a side salad and salad dressing.

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Frequently Asked Questions

What else can I use stuff my chicken breast with?

The options are endless, you can use black olives, cream cheese, sliced potatoes, and even sliced mushrooms.

Can I make stuffed chicken breasts ahead of time?

Yes, you can cut the chicken and stuff it in advance. Then, store it in an airtight container in the refrigerator until you are ready to bake it.

Can I freeze stuffed chicken breasts?

Yes, you can store it in an airtight, freezer-safe bag and store it in the freezer for up to 3 months for the best quality.

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Sheet Pan Sausage with Roasted Veggies

sheet pan sausage

This Sheet Pan Sausage with Veggies – including Roasted Broccoli, Yellow Squash, and Zucchini is a quick dinner idea that you can make in less than 20 minutes.

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Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

Why this Recipe is Great for Meal Prep

Smoked sausage is the secret ingredient in this recipe, and the best part is that it’s already pre-cooked. So all you have to do is heat it up and it adds tons of flavor with low effort, which is perfect for a busy weeknight!

We used budget-friendly ingredients such as broccoli florets, yellow squash, and zucchini. However, you can add or switch up your choice of vegetables for your recipe and use what you have on hand.

If you’re keeping this low carb, other vegetables that will work well are bell peppers, asparagus, cauliflower, and Brussel sprouts. The important thing is to use vegetables that can roast quickly in less than 20 minutes.

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Here are the Essential Ingredients You’ll Need

  • Pre-Cooked Sausage: Nowadays, there are so many options for pre-cooked sausage. You can use pork, beef, turkey, or chicken sausage.

  • Broccoli: You can also use cauliflower or brussels sprouts.

  • Yellow Squash: Other squash options are diced butternut squash or delicata squash

  • Zucchini: Another non-starchy vegetable you can use are snow peas or even green beans

Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

How to Make Sheet Pan Sausage and Veggies

  1. Preheat the oven to 400F.

  2. Slice the vegetables and sausage into rounds.

  3. Place them on a sheet pan and coat them with olive oil.

  4. Sprinkle with seasonings and bake in the oven for 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.

Meal Prep Tips for Sheet Pan Sausage and Veggies

  • Other Cook Method: You can definitely make this in a toaster oven or in the Air Fryer. And if you don’t want to mess with the oven, you can also saute these ingredients in a saute pan. Just add olive oil and start with the sausage first, followed by the vegetables for a few minutes.

  • Leftover sausage: If you buy a pack of sausage and have some leftover, you can store it in a freezer bag in the freezer for up to 3 months. You can also use it up in other meals such as a soup recipe, breakfast tacos, or even in a pasta dish.

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

Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.

sausage and veggies

Sheet Pan Sausage with Roasted Veggies

Effortless Sheet Pan Sausage and Vegetable Recipe that can be ready in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Ingredients
  

  • 4 beef sausage links (sliced)
  • 1/4 red onions (diced)
  • 2 tablespoon garlic (minced)
  • 1 yellow squash
  • 1 zucchini
  • 2 cups broccoli florets
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1 lemon (juiced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat oven to 400F. Cut the yellow squash and zucchini into 1/4 inch half rounds. Slice the sausage into rounds.
  • Place the sausage and veggies on a sheet pan. Sprinkle the seasonings and minced garlic on top. Coat everything with olive oil. Bake in the oven for 12 to 15 minutes.

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Frequently Asked Questions

What is smoked sausage?

The most common smoked sausages are andouille or kielbasa sausage. They are exposed to burning wood smoke which gives them the smokey flavor.

Can I use raw sausage?

Yes, you can use raw sausage in this recipe, just be sure to use a thermometer to check the internal temperature of the sausage and make sure it fully cooks to the appropriate internal cooking temperature. We recommend cooking them whole and then slicing them afterward.

What can I serve with this recipe?

This recipe pairs well with rice pilaf, side salad, or even buttered noodles with grated parmesan cheese.

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Sausage Egg Muffins with Strawberries

easy sausage egg muffins

We love making these high-protein, low-carb egg muffins for meal prep.

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Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Why sausage egg muffins are great for weight loss

  • They are high in protein which will help you stay full longer

  • Egg muffins can be an easy way to pack in veggies and still be tasty

  • They are easy to make in small batches or you can make a large amount and save them for snacks

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Egg Muffin Ingredients & Modifications

  • Eggs: The egg is the star, but if you want to remove the yolk, you can just use the egg whites.

  • Sausage: We used diced chicken sausage for added protein. Feel free to use breakfast turkey crumbles, chopped bacon pieces, or diced deli meat.

  • Bell Peppers & Onions: We used bell peppers and onions because we always have them on hand, however, you can also use other veggies such as sliced mushrooms or chopped kale, spinach, or broccoli.

  • Seasonings: We simply seasoned our egg muffins with salt, but you can use any dried seasoning such as garlic powder, paprika, chili powder, or parsley to add flavor

Blue silicon muffin pan with egg mixture containing chopped vegetables and sausage.

Here are the basic steps for making egg muffins:

  1. Preheat the oven to 400F. Grease your muffin wells with oil or spray with cooking spray.

  2. Next, chop your fillings into small diced pieces.

  3. In a bowl, whisk together the eggs and seasonings.

  4. Then, add the fillings to the egg mixture.

  5. Use a 1/3 cup scoop to pour the egg mixture into the muffin wells.

  6. Bake in the oven until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Meal Prep Tips for Sausage Egg Muffins:

  • Cooking tip: Don’t make the mistake of not greasing your muffin wells, the eggs will stick, let’s just say, cleaning duty will not be fun that day!

  • Other Prep Methods: If you don’t have muffin pans, you can just pour the whole mixture into a small baking dish and bake it all together. After it bakes, use a knife to cut the individual portions.

  • To Serve: Enjoy these egg muffins with a side of fruit or even roasted potatoes.

  • Storage: Store them in an air-tight container or Ziploc bags in the refrigerator for up to 3 to 4 days. You can also freeze them and store them in the freezer for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through.

Glass meal prep containers storing sausage egg muffins and strawberries.

egg muffins

Sausage Egg Muffins with Strawberries

These high protein egg muffins are a tasty way to start of your day and help keep you satisfied until lunch time.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • muffin pan
  • spoon
  • oven

Ingredients
  

  • 4 large egg
  • 1 chicken sausage link (3 oz)
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup cilantro (chopped)
  • 1.5 cups strawberries
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F
  • Dice the chicken sausage, bell peppers, and red onions into small squares. Chop the cilantro
  • In a bowl, whisk together the eggs and season with salt. Add the sausage, bell peppers, red onions, and cilantro
  • Use a 1/3 cup scoop to evenly pour the egg mixture into the wells (should be enough for 6 muffins)
  • Bake in the oven for 10-12 minutes until the eggs firmly set
  • Serve with fresh strawberries

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Frequently Asked Questions

Can I use frozen vegetables to fill my egg muffins?

Yes, you can use any kind of veggies such as frozen, canned, cooked, or fresh. The difference will be in the texture of the vegetables. Raw vegetables will be more crunchy.

Can I use liquid egg whites?

Yes, just add a little bit more egg whites to the recipe to replace the volume of the yolks.

What else can I add to the egg muffins?

Feel free to add shredded cheese or fresh herbs such as green onions or basil.

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Baked Shrimp with Panko Breaded Asparagus

shrimp and asparagus

Garlic lemon shrimp and crispy panko-crusted asparagus all baked together in one pan! This super easy baked shrimp recipe keeps the dishes to a minimum and the flavor clean and crisp.

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Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Need a game plan for your midweek dinner after a long day of work? Then, you’ll want to try this quick and easy cooking method that will help you get dinner on the table in less than 30 minutes.

Sheet pan meals save time, make clean-up easier, and the oven does all the work. That’s why we love this Oven Baked Shrimp with Roasted Asparagus topped with crispy panko breadcrumbs.

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Easy Ingredients for this Baked Shrimp Recipe

  • Shrimp: Get shrimp that is already peeled and deveined

  • Asparagus: You can also swap this ingredient out with green beans or broccolini

  • Lemon: Lemon on seafood help to add bright flavors to the dish

  • Seasonings: We used chili red pepper flakes for a little bit of heat, paprika for smoky flavors, and garlic as an aromatic

  • Breadcrumb Mixture: This crunchy topping is the star of the show that adds a layer of crunch and flavor to the dish. This crispy and garlicky combination levels up the dish

Glass meal prep container with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Easy Steps to Make Sheet Pan Shrimp and Asparagus

  1. Pre-heat the oven to 400F.

  2. Place the shrimp and asparagus on a sheet pan and sprinkle them with seasonings. Coat with olive oil.

  3. In a small bowl, mix together the breadcrumb mixture and top off the asparagus with the bread crumbs.

  4. Bake everything in the oven for 10-12 minutes

Reference the recipe card below for detailed instructions.

Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Meal Prep Tips for Sheet Pan Meals

  • Line the pan with foil or parchment paper to help with easy clean-up.

  • Avoid overcrowding the pan. This will help everything crisp up instead of steaming the food.

  • Pair proteins and vegetables that have similar cook times.

Glass meal prep containers with a baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

shrimp and asparagus

Oven Baked Shrimp with Asparagus and Panko Breadcrumbs

Crispy, golden panko crusted asparagus paired with high-protein shrimp. An easy sheet pan meal for your busy work week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 12 asparagus spears
  • 1 lemon (sliced)
  • 1/4 teaspoon red chili pepper flakes
  • 1/4 teaspoon paprika
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil

Bread crumb mixture

  • 1/2 cup panko bread crumbs
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Be sure to trim the bottom ends of the asparagus (about 1-inch).
  • Place the shrimp and asparagus on a sheet pan and season with paprika, red chili pepper flakes, salt, and minced garlic. Drizzle with olive oil
  • In a small bowl mix together the bread crumbs, minced garlic, salt, and olive oil. Top off asparagus with the bread crumbs.
  • Bake everything in the oven for 12 minutes. After it cooks, squeeze lemon juice on top of the shrimp.

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Frequently Asked Questions

What are panko breadcrumbs?

Panko is a Japanese style of breadcrumbs that are lighter, airier, crispier, and larger than regular breadcrumbs that give a bigger crunch to deep-fried foods.

Can I use panko and breadcrumbs interchangeably?

You can use them interchangeably, the only difference is your preference in how crunchy you prefer your coating on fried foods

Which is healthier panko or breadcrumbs?

Panko is lower in calories, sodium, and fat than regular breacrumbs.

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Stuffed Lasagna Peppers

stuffed lasagna peppers

Here’s a low-carb, gluten-free version of lasagna that has all the hearty flavors of the classic lasagna dish. Best of all, the tasty ingredients are all packed in sweet and vibrant bell pepper cups.

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Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Now, we know that lasagna can sometimes be tedious to make, but here’s an easy meal prep version that you can make in advance for your next weeknight meal.

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Why is this lasagna pepper recipe great for meal prep?

  • Fewer prep steps than your traditional lasagna recipe, but has all the same flavors found in the classic dish

  • You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish

  • You can keep it simple by using pre-made marinara sauce

Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Super Simple Ingredients You’ll Need for Stuffed Lasagna Peppers

  • Ground Beef: We used lean ground beef, but you can also use ground turkey, ground chicken, and ground Italian pork sausage

  • Marinara Sauce: We used the store-bought sauce. Be sure to read the nutrition label and pick the one with less sugar in the ingredients

  • Bell Peppers: You can use any color, but we opted for red bell peppers because they are sweeter and enhance the flavors of the marinara sauce

  • Cheese: We used shredded mozzarella cheese, but you can use whatever you have on hand

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

How to Make Stuffed Lasagna Peppers

  • Start with the meat sauce: Saute your onions until they soften, then add the ground beef, and seasonings, and cook until golden brown.

  • Mix in the marinara sauce: After your beef has cooked, pour in the sauce.

  • Assemble the peppers: After you cut the peppers in half, remove the seeds, and use a scoop to fill in each half with the meat sauce.

  • Bake the peppers: Bake them until they are tender. In the last 5 minutes, top it off with shredded cheese and continue to bake until the cheese melts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

Meal Prep Variations

  • If you’re not a fan of bell peppers, you can also use portobello mushrooms or zucchini boats as your vegetable base for the meat sauce.

  • If you want to add more vegetables to the dish, add chopped spinach, or sliced mushrooms to the meat sauce.

  • If you’re a cheese lover, you can also layer ricotta cheese or cottage cheese in between the meat sauce when stuffing your pepper

Stuffed lasagna peppers

Stuffed Lasagna Peppers

Baked Lasagna Stuffed Peppers filled with savory meat sauce and topped with gooey melted cheese!
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

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

Ingredients
  

  • 8 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 cup marinara sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 2 red bell peppers
  • 1 tablespoon olive oil
  • 1/2 cup shredded mozzarella cheese

Instructions
 

  • Preheat the oven to 400F. Add olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes). Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 5 to 6 minutes). Then, add the marinara sauce and stir it all together.
  • Cut the bell peppers in half and remove the ribs and seeds. Stuff each bell pepper half with the marinara meat sauce. Place the stuffed peppers on a sheet pan and bake in the oven for 20 minutes.
  • In the last 5 minutes, remove the peppers from the oven and top it off with shredded cheese. Place it back in the oven for another 5 minutes until the cheese melts.

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Frequently Asked Questions

How long to bake the bell peppers?

For this recipe, we baked it for 20 minutes because we like our peppers to still have a crunch. And if you are making this in advance for your weekly meal prep, the bell peppers will continue to get tender when you reheat them in the microwave. However, if you really like tender roasted peppers, you can pre-bake them for 20 minutes before you fill them with meat sauce.

Are these Stuffed Lasagna Peppers Keto Friendly?

Yes, just be sure the marinara sauce you get is lower in sugar. 

Can you freeze lasagna stuffed peppers?

Yes, they are freezer friendly. Just wrap them individually and store them in a freezer bag for up to 3 months for the best quality.