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Trader Joe’s Sun-Dried Tomato Focaccia Chicken Sandwich

Focaccia Chicken sandwich

Hey meal preppers! If you’re short on time but still crave something hearty and wholesome, this is your next go-to recipe. We’re turning up the flavor with Trader Joe’s viral Sun-Dried Tomato Focaccia Ultimate Sandwich, using some simple yet delicious ingredients you can find at your local Trader Joe’s. The best part? You don’t need to spend hours in the kitchen—this recipe is all about using pre-made, quality ingredients that pack a punch in both flavor and nutrition!

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

Focaccia Chicken sandwich

Why You’ll Love This Recipe:

  • Wholesome Ingredients: No need to make everything from scratch! The key is to source quality ingredients that do the heavy lifting for you. Trader Joe’s Sun-Dried Tomato Focaccia is packed with flavor and texture, giving your sandwich that “homemade” touch without the extra work.
  • Big Flavors, Minimal Effort: The red pepper spread is a game-changer—it’s savory, slightly sweet, and full of depth. Pair that with the gouda, juicy heirloom tomatoes, and chicken, and you’ve got a seriously satisfying sandwich.
  • Meal Prep Made Easy: You’ll have six delicious sandwiches ready to go. Perfect for busy individuals who want something tasty, nutritious, and quick to pack for lunch.

Remember, meal prepping doesn’t have to be complicated. It’s all about smart choices—picking ingredients that make your life easier and your meals more enjoyable.

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Ingredient Spotlight: Why These Flavors Work So Well Together

  • Trader Joe’s Sun-Dried Tomato Focaccia Bread: This bread is the heart of the sandwich, bringing a rich, tangy flavor with every bite. The sun-dried tomatoes give it a slightly sweet, savory kick that pairs perfectly with the other ingredients. The focaccia’s light and airy texture, with just the right amount of chew, makes it feel homemade and comforting—without all the work. Plus, it crisps up beautifully in the oven or air fryer, adding a satisfying crunch to every bite.
  • Trader Joe’s Red Pepper Spread with Eggplant and garlic: Talk about a flavor powerhouse! This spread is savory and full of depth, thanks to the red pepper, eggplant and garlic. The sweet red peppers add a hint of sweetness that balances the earthy richness of the eggplant. It’s a perfect match for the tangy sun-dried tomato focaccia, as it enhances the flavors without overpowering them. Plus, it’s a healthier, veggie-packed alternative to heavier spreads, giving your sandwich an extra layer of nutrition.
  • Chicken Deli Slices: The protein of the sandwich, these chicken deli slices are light but flavorful, adding a subtle savory note that complements the bolder flavors from the focaccia and spread. Chicken is versatile and pairs well with almost anything, making it the ideal ingredient to bring balance to this ultimate sandwich. It’s also a great option for those looking for lean protein to keep them full and energized throughout the day.
  • Heirloom Tomato, Thinly Sliced: Nothing beats the fresh, juicy taste of a ripe heirloom tomato. These tomatoes are known for their vibrant colors and rich, complex flavors. When thinly sliced, they add a burst of freshness and sweetness that cuts through the richness of the red pepper spread and cheese. They also add a lovely contrast in texture, making every bite refreshing and balanced.
  • Gouda Cheese: Gouda is a creamy, mildly sweet cheese with a buttery finish, making it a perfect partner for the savory red pepper spread and juicy tomatoes. Its meltability adds a layer of indulgence to the sandwich, and its subtle nuttiness complements the tangy notes from the sun-dried tomato focaccia. The gouda ties all the ingredients together, creating a satisfying, well-rounded flavor profile that makes this sandwich feel indulgent yet wholesome.
Focaccia Chicken sandwich

How to Make Trader Joe’s Focaccia Chicken Sandwich

  1. Preheat: Set your oven to 400°F, or if you’re using an air fryer, 300°F. Time-saving tip: The air fryer gives the bread that perfect crispy texture in just 4-5 minutes!
  2. Toast: Place the focaccia in the oven for 5-8 minutes until it’s golden and slightly crispy. It’ll smell like homemade comfort food straight from an Italian bakery!
  3. Slice: Keeping the focaccia flat on a cutting board, use a serrated knife to carefully slice through the center of the loaf horizontally. Don’t worry—this part’s easy! Just keep the top flat and set it aside.
  4. Layer: Now for the fun part. Spread the red pepper spread over the bottom half of the focaccia. This spread is like a flavor bomb—it adds a rich, savory touch with sweet notes from the red peppers. Next, layer on the chicken deli slices, followed by those creamy slices of Gouda cheese. Finish with thinly sliced heirloom tomatoes for a burst of freshness.
  5. Assemble: Gently press the top half of the focaccia back onto your loaded sandwich. Make sure it’s secure—this is one epic sandwich, after all!
  6. Slice & Serve: Use a large knife to slice the sandwich into six pieces. It’s perfect for grab-and-go lunches or quick dinners throughout the week.

Reference the recipe card below for detailed instructions.

Focaccia Chicken sandwich

Meal Prep Tips, Swaps, and Additions for the Ultimate Focaccia Sandwich

  • Avoid Soggy Bread: To prevent the focaccia from getting soggy, consider spreading the red pepper spread in between the chicken slices rather than directly on the bread. This creates a moisture barrier and keeps your focaccia crisp for longer.
  • Swap Chicken Deli for Turkey or Tofu: If you’re not into chicken or prefer a different protein, try turkey deli slices for a similar texture with a slightly different flavor. For a vegetarian option, marinated tofu or grilled portobello mushrooms make great substitutes while keeping the sandwich hearty and satisfying.
  • Use a Different Spread: Not into red peppers? No problem! You can swap the red pepper spread with Trader Joe’s Hummus or their Vegan Kale, Cashew, and Basil Pesto. These spreads will bring different flavor profiles but still pair beautifully with the other ingredients.
  • Cheese Alternatives: Gouda is creamy and delicious, but you can easily swap it for provolone, mozzarella, or even a vegan cheese if you’re looking for a dairy-free option. These cheeses still offer that melty, satisfying texture but with a different taste experience.
  • Add Fresh Greens: Boost the nutrition by adding a layer of arugula, spinach, or mixed greens to your sandwich. This adds a fresh, peppery crunch that complements the rich flavors of the sandwich while packing in extra vitamins and fiber.
  • Pickled Veggies: Want to add a bit of zing? Layer in some pickled red onions, cucumbers, or even Trader Joe’s Spicy Pickled Vegetables. The tanginess will add a whole new dimension to the sandwich, cutting through the richness and adding a burst of flavor.
  • Avocado: For an extra creamy and nutritious touch, add slices of avocado. It will pair perfectly with the gouda and chicken, making the sandwich even more satisfying and filling.
Focaccia Chicken sandwich
Focaccia Chicken sandwich

Trader Joe’s Sun-Dried Tomato Focaccia Chicken Sandwich

This easy-to-make sandwich combines Trader Joe’s sun-dried tomato focaccia, savory red pepper spread, deli chicken, gouda cheese, and fresh heirloom tomatoes for a delicious, meal prep-friendly lunch option.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Main Course
Cuisine American
Servings 6

Equipment

  • serrated knife
  • oven (or Air Fryer)
  • cutting board

Ingredients
  

  • 1 loaf Trader Joe's Sun-Dried Tomato Focaccia Bread
  • 1/2 cup Trader Joe's Red Pepper Spread with Eggplant and Garlic
  • 7 oz chicken deli
  • 1 large heirloom tomato (thinly sliced)
  • 4 slices gouda cheese

Instructions
 

  • Preheat: Set the oven to 400°F or the air fryer to 300°F. Toast the focaccia in the oven for 5-8 minutes or in the air fryer for 4-5 minutes.
  • Slice: Place the focaccia flat on a cutting board and slice horizontally through the center with a serrated knife. Set the top piece aside.
  • Layer: Spread the red pepper spread on the bottom half of the focaccia. Add chicken deli slices, Gouda cheese, and sliced heirloom tomatoes.
  • Assemble: Place the top half of the focaccia back on the sandwich, pressing gently to secure.
  • Cut: Use a large knife to cut the sandwich into six pieces by cutting it down the middle and then across three times

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Frequently Asked Questions

Can I freeze the sandwiches? 

While it’s possible to freeze the sandwiches, the texture of the focaccia may change when thawed, becoming less crispy. If you do freeze them, don’t include the sliced tomatoes, and wrap each sandwich tightly in plastic wrap and then place them in a freezer-safe bag or container. Thaw in the fridge overnight and reheat in the oven or air fryer to restore some crispiness.


How do I reheat the sandwich?

To reheat your sandwich, preheat your oven to 350°F and warm it for about 5-7 minutes, or use an air fryer at 300°F for 3-4 minutes. This will bring back some of the focaccia’s crispiness and melt the cheese.


How long will the sandwiches last in the fridge?

The sandwiches will stay fresh for up to 3 days in the fridge when stored properly in an airtight container. For best results, keep them wrapped tightly in parchment paper or foil to prevent the bread from drying out.

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Smoked Salmon Omelette with Asparagus and Greek Yogurt

omelette with smoked salmon, tomatoes and asparagus

Looking for a satisfying, nutritious meal that’s easy to prep and will keep you energized? Say hello to this smoked salmon omelette with asparagus, Greek yogurt, and a fresh burst of tomatoes! This is the ultimate brunch-for-lunch recipe that not only feels indulgent but is also packed with healthy goodness. And the best part? It’s meal-prep friendly, meaning you can make it ahead of time and enjoy a balanced, protein-rich meal on the go!

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

Calories: 288kcal | Carbohydrates: 6g | Protein: 25g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 341mg | Sodium: 870mg | Potassium: 512mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1501IU | Vitamin C: 11mg | Calcium: 101mg | Iron: 4mg

omelette with smoked salmon, tomatoes and asparagus

Why You’ll Love This Recipe:

This omelette is a dream for anyone looking to eat healthier while still enjoying a flavorful and satisfying meal. The smoked salmon provides a rich source of omega-3 fatty acids, which are great for heart health and reducing inflammation. Paired with protein-packed eggs, creamy Greek yogurt, and nutrient-dense asparagus, this meal offers a powerhouse of essential nutrients

  • Eggs: Full of high-quality protein to keep you full and fueled throughout the day.
  • Smoked Salmon: A delicious way to get your omega-3s, supporting brain health and overall well-being.
  • Greek Yogurt: Adds a creamy texture while boosting the protein content without unnecessary fats. It also pairs well with the smoked salmon to even out the salty flavors.
  • Asparagus & Tomatoes: Loaded with fiber, vitamins, and antioxidants, adding a fresh and light contrast to the richness of the salmon and eggs.

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Ingredient Substituions

  • Smoked Salmon: If you don’t like smoked salmon, swap it out with cooked chicken breasts or turkey bacon.
  • Greek Yogurt: Low-Fat Sour cream is a great tangy and creamy alternative, or serve it with mashed avocados for the same creamy texture without the dairy.
  • Asparagus: Use sautéed spinach for a different green vegetable or roasted broccoli for a nutrient-packed swap.
  • Green Onions: Chives are a milder flavor, great for a subtle onion taste.
  • Sliced Tomatoes: Use Sun-Dried Tomatoes for a more intense tomato flavor or roasted Red Peppers for a different flavor and a touch of sweetness.

omelette with smoked salmon, tomatoes and asparagus

How to Prepare Smoked Salmon Omelette

  1. Cook the Asparagus: Preheat your air fryer to 400°F. Drizzle the asparagus spears with olive oil and season with a pinch of salt and pepper. Arrange them in the air fryer basket and cook for 3-4 minutes until they’re tender and slightly crispy. Set them aside.
  2. Whisk the Eggs: In a bowl, crack the eggs and whisk them well with a pinch of salt and pepper.
  3. Cook the Omelette: Heat a medium-sized frying pan with a drizzle of olive oil over medium-high heat. Pour in half the eggs and let them cook for 30-45 seconds. As the edges set, gently pull the eggs toward the center using a fork, allowing uncooked eggs to spread to the edges. Repeat until the eggs are almost fully cooked. Use a lid to help speed up the cooking process if needed.
  4. Top with Flavor: Once the omelette is cooked, add a dollop of Greek yogurt on top, followed by the smoked salmon, a few asparagus spears, and some fresh tomatoes.
  5. Repeat: Repeat the process for the second omelette or save the rest of the ingredients for a quick reheat-and-eat later in the week.

Reference the recipe card below for detailed instructions.

omelette with smoked salmon, tomatoes and asparagus

Meal Prep Pairings

  • Greek Yogurt Fruit Parfait: Fruit parfait adds a touch of sweetness and provides a balance of protein, fiber, and antioxidants. It’s a great option for a balanced breakfast or snack.
  • Whole Grain Toast: Toast adds a satisfying crunch and pairs well with the omelette. Whole grains offer more fiber and nutrients compared to white bread.
  • Sweet Potato Wedges: Sweet potatoes add a satisfying, slightly sweet flavor and are rich in fiber and vitamins. They make a hearty and nutritious side.

omelette with smoked salmon, tomatoes and asparagus

omelette with smoked salmon, tomatoes and asparagus

Healthy Smoked Salmon Omelette with Asparagus

A delicious smoked salmon omelette topped with Greek yogurt, asparagus, and fresh tomatoes, perfect for a healthy and satisfying meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, lunch
Cuisine American
Servings 2
Calories 288 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • Air Fryer

Ingredients
  

  • 4 oz smoked salmon
  • 4 large eggs
  • 2 tablespoons green onions (chopped)
  • 2 tablespoons Greek yogurt
  • 1/2 cup tomatoes (sliced)
  • 10 asparagus spears
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Asparagus: Preheat the air fryer to 400°F. Drizzle the asparagus with olive oil, salt, and pepper. Air fry for 3-4 minutes until tender and slightly crispy. Set aside.
  • Whisk the Eggs: Crack the eggs into a bowl. Add a pinch of salt and pepper, then whisk well.
  • Cook the Omelette: Heat a frying pan over medium-high heat with a drizzle of olive oil. Pour in half of the eggs. After 30-45 seconds, as the edges set, pull the eggs toward the center with a fork. Repeat until almost fully cooked. Cover with a lid if needed to speed up cooking.
  • Top with Flavor: Once the omelette is done, top with a dollop of Greek yogurt, smoked salmon, a few asparagus spears, and fresh tomatoes.
  • Repeat: Repeat for the second omelette, or save the ingredients for later.

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: 288kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 341mgSodium: 870mgPotassium: 512mgFiber: 2gSugar: 3gVitamin A: 1501IUVitamin C: 11mgCalcium: 101mgIron: 4mg

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Frequently Asked Questions

Can I use egg whites only for this recipe?

Yes, you can use egg whites only if you prefer a lower-fat option. Substitute the 4 whole eggs with 8 egg whites. The cooking process remains the same.


How do I know when the omelette is fully cooked?

The omelette is done when the eggs are set and no longer runny. The edges should be slightly golden, and the center should be firm but still moist.


How can I adjust the recipe for larger batches?

To make a larger batch, simply multiply the ingredients as needed. Cook the omelettes in batches to avoid overcrowding the pan, and keep cooked omelettes warm in a low oven until ready to serve.

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Low Carb Shrimp Zucchini Boats

shrimp zucchini boats

If you’re on the hunt for a quick, budget-friendly, and incredibly tasty dish that’s low carb and high in protein, you’ve hit the jackpot with these Shrimp & Artichoke Zucchini Boats! Picture this: tender zucchini filled with a savory shrimp and artichoke mixture, all topped with a sprinkle of Parmesan and fresh Roma tomatoes. Not only is this meal a breeze to prepare, but it also packs a flavorful punch that will make you forget you’re eating healthy. Whether you’re meal prepping for the week or whipping up a quick dinner after a long day, this recipe is sure to become a staple in your kitchen. Ready to dive in? Let’s get cooking!

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Calories: 251kcal | Carbohydrates: 13g | Protein: 21g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 139mg | Sodium: 354mg | Potassium: 846mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1173IU | Vitamin C: 52mg | Calcium: 136mg | Iron: 2mg

shrimp zucchini boats

5 Reasons You’ll Love This Recipe:

  • Quick and Easy: With just a few simple steps, you can have this delicious meal prepped and ready to go in under 30 minutes. Perfect for busy weeknights!
  • Low Carb, High Protein: This dish is a fantastic way to keep your carbs low while still packing in plenty of protein, thanks to the shrimp.
  • Budget-Friendly: Zucchini and shrimp are affordable, and by using marinated artichokes, you’re adding tons of flavor without the need for extra ingredients.
  • Meal Prep Magic: These zucchini boats reheat beautifully, making them an excellent choice for meal prepping your lunches or dinners for the week.
  • Flavor Explosion: The marinated artichokes add a zesty, tangy kick that elevates the whole dish, turning simple ingredients into something extraordinary.

Why Marinated Artichokes Are a Meal Prep Hack:

Using marinated artichokes is a genius way to amp up the flavor in your meals without any extra fuss. They come pre-seasoned, so you’re saving time on chopping and seasoning while still getting a burst of flavor. Plus, they add a great texture and an extra serving of veggies to your dish, making it even more nutritious. Toss them into salads, pasta, or like in this recipe, as part of a tasty filling for your zucchini boats. It’s an easy way to add a gourmet touch to your meals with minimal effort!

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Ingredient Breakdown

  • Zucchini is the perfect low-carb vessel for our savory filling. Its mild flavor allows the other ingredients to shine while providing a tender, slightly sweet base. When hollowed out and air-fried, it becomes soft yet firm enough to hold the delicious shrimp and artichoke mixture. Plus, zucchini is rich in vitamins and minerals, adding a nutritious element to the dish.
  • Shrimp is a lean source of protein that cooks quickly and has a delicate flavor, making it an ideal pairing with both zucchini and artichokes. Its slightly sweet, briny taste enhances the dish without overpowering it, and it absorbs the flavors of the garlic and marinade beautifully. The shrimp adds texture and heartiness, making the dish more filling while keeping it light.
  • Marinated artichokes are the secret ingredient that takes this recipe to the next level. They bring a tangy, zesty flavor that contrasts nicely with the mild zucchini and the tender shrimp. The marination adds depth and complexity to the dish without the need for extra seasoning. Plus, artichokes are a good source of fiber, making the meal more satisfying and nutritious.
  • Garlic is the flavor powerhouse of the recipe. Its pungent, savory taste adds warmth and aroma, enhancing both the shrimp and artichokes. Garlic pairs especially well with seafood, drawing out the natural sweetness of the shrimp while adding a savory kick that ties all the ingredients together.
  • Parmesan adds a salty, nutty flavor that complements the tanginess of the artichokes and the sweetness of the shrimp. It melts slightly over the hot shrimp mixture, creating a creamy, savory topping that pulls the entire dish together. A little Parmesan goes a long way in enhancing the overall flavor profile of the meal.
  • The Roma tomato adds a fresh, juicy element that brightens up the dish. Its slight acidity cuts through the richness of the Parmesan and the olive oil, providing a refreshing contrast. Diced Roma tomatoes also add color and texture, making the zucchini boats visually appealing as well as delicious.

shrimp zucchini boats

How to Make Shrimp Zucchini Boats

  1. Hollow out the insides of the zucchini and save them for later. (Tip: Use a melon baller for easy scooping!)
  2. Drizzle the zucchini boats with a little bit of olive oil and place them flesh side down in the Air Fryer. Air fry at 350°F for about 5 to 7 minutes. Depending on the thickness of your zucchini, you may need to cook for an additional 2 to 3 minutes until tender.
  3. Meanwhile, in a large skillet over medium heat, add olive oil. Add the shrimp, minced garlic, marinated artichokes, and about 2 tablespoons of the marinade from the jar. Cook until the shrimp are pink and cooked through, about 3 to 4 minutes.
  4. Remove the shrimp and artichokes from the heat. Scoop the shrimp mixture into the zucchini boats, garnish with grated Parmesan and diced tomatoes.
  5. Serve immediately or pack them up for a perfect meal-prep option. Enjoy!

Reference the recipe card below for detailed instructions.

shrimp zucchini boats

Ingredient Swaps and Additions:

  • Swap Shrimp for Chicken: If you’re not a fan of shrimp or want to switch it up, diced chicken breast or thighs work great. Cook them the same way as the shrimp, making sure they’re fully cooked through before adding them to the zucchini boats
  • Use Fresh Artichokes: If you prefer a more subtle artichoke flavor, you can use steamed or roasted fresh artichokes instead of marinated ones. This will give the dish a more delicate taste, allowing the other ingredients to shine.
  • Replace Parmesan with Feta: For a different flavor profile, swap the Parmesan with crumbled feta cheese. Feta adds a tangy, creamy element that pairs well with the other ingredients, especially if you enjoy Mediterranean-inspired dishes.
  • Try Different Vegetables: If zucchini isn’t your favorite, you can use bell peppers, eggplant, or even large tomatoes as the base for your filling. Just adjust the cooking time to ensure your chosen vegetable is tender.
  • Spice it Up: If you like a little heat, sprinkle some crushed red pepper flakes or add a dash of hot sauce to the shrimp and artichoke mixture. It will give the dish a spicy kick that balances well with the tangy artichokes and sweet zucchini.

shrimp zucchini boats

shrimp zucchini boats

Shrimp Zucchini Boats

These Shrimp & Artichoke Zucchini Boats are a quick, low-carb, high-protein dish packed with flavor and perfect for busy individuals looking for a healthy, budget-friendly meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 2
Calories 251 kcal

Equipment

  • knife
  • cutting board
  • melon baller
  • Air Fryer
  • saute pan

Ingredients
  

  • 2 zucchini (cut in half lengthwise)
  • 6 oz shrimp (peeled, deveined)
  • 1/2 cup marinated artichokes
  • 2 tablespoons garlic (minced)
  • 1 tablespoon olive oil
  • 1 tablespoon grated parmesan cheese
  • 1 roma tomato (diced)

Instructions
 

  • Prep the Zucchini: Hollow out the zucchini using a melon baller (save the insides for later).
  • Cook the Zucchini: Drizzle a bit of olive oil over the zucchini boats. Place them flesh side down in the Air Fryer and cook at 350°F for 5-7 minutes. If needed, add an extra 2-3 minutes until tender.
  • Cook the Shrimp: While the zucchini cooks, heat olive oil in a large skillet over medium heat. Add shrimp, minced garlic, marinated artichokes, and 2 tablespoons of the marinade. Cook until the shrimp are pink and done, about 3-4 minutes.
  • Assemble & Serve: Fill the zucchini boats with the shrimp mixture. Garnish with grated Parmesan and diced tomatoes. Serve immediately or pack for a meal prep option. 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: 251kcalCarbohydrates: 13gProtein: 21gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 139mgSodium: 354mgPotassium: 846mgFiber: 4gSugar: 6gVitamin A: 1173IUVitamin C: 52mgCalcium: 136mgIron: 2mg

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Frequently Asked Questions

Can I make this recipe without an air fryer?

Absolutely! If you don’t have an air fryer, you can bake the zucchini boats in a preheated oven at 375°F (190°C) for about 10-12 minutes or until tender. You can also lightly sauté the zucchini halves in a skillet with a bit of olive oil before stuffing them.


Can I use frozen shrimp for this recipe?

Yes, frozen shrimp works well. Just be sure to thaw them completely and pat them dry before cooking to prevent excess water from diluting the flavors.


What can I do with the zucchini flesh I scooped out?

Don’t let the zucchini flesh go to waste! You can chop it up and sauté it with the shrimp and artichoke mixture, or save it for another dish like a stir-fry, omelet, or even a smoothie for an added veggie boost.

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Asian Crispy Cabbage Rolls: The Perfect High-Protein Meal Prep

cabbage roll

If you’re all about quick, healthy, and oh-so-tasty meal prep, I’ve got a recipe that’s going to change your game: Asian Crispy Cabbage Rolls. These rolls are packed with lean protein, fresh veggies, and savory flavors that will keep you fueled and satisfied without any fuss. Let’s dive into why this recipe rocks and how it can support your health goals!

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Calories: 276kcal | Carbohydrates: 10g | Protein: 24g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1335mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5223IU | Vitamin C: 8mg | Calcium: 44mg | Iron: 2mg

cabbage roll

What Makes These Cabbage Rolls Awesome?

First off, these rolls are a high-protein powerhouse. Ground chicken is the star of the show, offering lean protein that helps build and repair muscle, keeps you feeling full, and supports your overall health. Paired with crunchy veggies like carrots, mushrooms, and onions, you’re getting a dose of vitamins and minerals that are just as important as your protein intake.

The napa cabbage leaves are not only a light and healthy alternative to traditional wraps, but they also add a subtle sweetness and crunch. Plus, cabbage is loaded with antioxidants and fiber, making it a fantastic choice for your gut health.

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Ingredient Breakdown: Why These Flavors Work So Well Together

When it comes to creating a dish that’s both flavorful and balanced, every ingredient plays its part. Let’s take a closer look at the star players in these Asian Crispy Cabbage Rolls and why they pair so perfectly together.

  • Ground Chicken: Ground chicken is lean, mild, and absorbs flavors beautifully. It’s a fantastic base for the savory soy sauce and fish sauce, giving you a protein-rich filling that’s light yet satisfying. Chicken’s versatility allows it to blend seamlessly with the other ingredients, letting them shine while still providing that essential protein boost.
  • Garlic (Minced): Garlic adds a punch of aromatic flavor to the dish. It’s a classic ingredient in Asian cuisine, known for its ability to enhance the taste of meats and vegetables. When sautéed, garlic becomes fragrant and slightly sweet, perfectly complementing the earthiness of the mushrooms and the sweetness of the carrots.
  • Carrot (Grated): Carrots bring a subtle sweetness and a satisfying crunch to the mix. They balance the savory notes from the soy sauce and fish sauce while adding a pop of color and texture. Carrots are also rich in beta-carotene, a powerful antioxidant, making them a nutritious addition to this dish.
  • Mushrooms (Diced): Mushrooms are the umami heroes of this recipe. They have a meaty texture that pairs well with the ground chicken, adding depth and richness to the filling. Mushrooms soak up the soy and fish sauces, amplifying their flavor while contributing their own earthy, savory taste that ties the dish together.
  • White Onions (Diced): White onions provide a sharp, sweet flavor that enhances the overall taste of the filling. When sautéed, they soften and become slightly caramelized, adding a subtle sweetness that balances the savory elements. Onions also add a nice texture contrast, keeping the filling from being too uniform.
  • Green Onions (Diced): Green onions bring a fresh, slightly pungent flavor that lightens up the dish. They’re milder than white onions and add a bit of crunch and brightness, making the filling taste more complex and layered. Their fresh, herbaceous notes are a great match for the richness of the chicken and mushrooms.
  • Soy Sauce: Soy sauce is the backbone of this dish’s flavor profile. It’s salty, savory, and rich in umami, making it the perfect seasoning for the ground chicken and vegetables. Soy sauce brings all the ingredients together, creating a cohesive taste that’s distinctly Asian and deeply satisfying.
  • Fish Sauce: Fish sauce adds a complex, salty depth that enhances the umami from the soy sauce and mushrooms. It’s a key ingredient in many Asian dishes, known for its ability to boost flavor without overpowering the other ingredients. Just a tablespoon brings an extra layer of richness and complexity to the filling.
  • Napa Cabbage Leaves: Napa cabbage leaves are the perfect wrap for this filling. They’re sturdy enough to hold everything together but tender enough to eat easily. Blanching them softens the leaves and brings out their natural sweetness, which complements the savory filling. When fried, the cabbage leaves get a delightful crispy texture that contrasts beautifully with the soft, flavorful interior.

cabbage rolls

Easy Recipe Steps for Cabbage Rolls

Imagine the aromas wafting through your kitchen as the stir fry sizzles in the pan. The fragrance of the shrimp mingling with the earthy undertones of the cabbage creates an olfactory symphony that heightens the anticipation of the feast to come. Here’s how you can enjoy this dish in less than 10 minutes:

  1. Prep Your Cabbage Leaves: Start by blanching those vibrant nappa cabbage leaves in boiling water for a few minutes until the stems soften. This makes them pliable and easy to roll, plus it brings out their beautiful, fresh flavor. Once they’re soft, let them cool down.
  2. Sauté & Stir: In a hot sauté pan, start with your diced onions and green onions for that aromatic base. Add in your ground chicken, grated carrots, and diced mushrooms. Stir everything together until the chicken is fully cooked and the veggies are tender. A splash of soy sauce and fish sauce will bring all those flavors together in a delicious umami blend.
  3. Roll It Up: Now that your filling is ready and your cabbage leaves are cool, it’s time to assemble! Place a spoonful of the chicken mixture onto the white stem area of each cabbage leaf and roll it up nice and tight. If you’ve got any cabbage left over, don’t waste it—just slice it up and stir-fry it as a side dish for another meal.
  4. Get Crispy: Heat up a non-stick frying pan with a little oil, and gently fry your cabbage rolls until they’re crispy on both sides. It only takes a few minutes, and the result is golden-brown perfection. Serve them up with your favorite dipping sauce and a sprinkle of sesame seeds for that final touch.

Reference the recipe card below for detailed instructions.

cabbage rolls

Why This Recipe is Perfect for Meal Prep

These Asian Crispy Cabbage Rolls are not just tasty—they’re perfect for meal prep. You can make a batch ahead of time, store them in the fridge, and enjoy them throughout the week. They’re easy to reheat, and that crispy texture holds up beautifully, making each bite as satisfying as the first.

With these rolls, you’re getting a balanced meal that’s low in carbs, high in protein, and full of flavor. Whether you’re looking to maintain a healthy lifestyle, fuel up after a workout, or simply enjoy a delicious meal, these cabbage rolls have got you covered.

So go ahead, give these Asian Crispy Cabbage Rolls a try, and watch how easy (and tasty!) healthy eating can be. Enjoy!

cabbage rolls

cabbage rolls

Asian Crispy Cabbage Rolls

Asian Crispy Cabbage Rolls: Savory ground chicken and veggies wrapped in tender nappa cabbage, then pan-fried to golden perfection for a delicious, high-protein meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 276 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • boiling pot

Ingredients
  

  • 8 oz ground chicken
  • 1 garlic clove (minced)
  • 1 carrot (grated)
  • 1/2 cup mushroom (finely diced)
  • 1/2 cup white onions (diced)
  • 1/4 cup green onions (diced)
  • 2 tablespoons soy sauce
  • 1 teaspoon fish sauce
  • 1 bunch napa cabbage (use 6 pieces)
  • 1 tablespoon olive oil

Instructions
 

  • Place a pan of boiling water on high heat. Add in your cabbage leaves. Blanch for a few minutes or until the white parts of the cabbage are soft. Remove from the pan and gently set aside to cool.
  • Meanwhile, add oil to a saute pan on high heat and saute the onions and green onions. Add the ground chicken, carrots, and mushrooms, and stir them around until the chicken fully cooks. Finally season with soy sauce and fish sauce and mix well. Once the ground chicken mixture is cooked, set it aside and let it cool.
  • Once your cabbage is drained and cooled, place one leaf on a clean surface. Add a spoonful of the filling mixture at the bottom of your cabbage leaf (on the white stem area). Roll up your cabbage leaf into a cabbage roll. Set the cabbage roll aside, and repeat this step. If you have any cabbage left, simply slice them and saute them in a wok with your choice of seasonings and enjoy them as a side dish for other meals.
  • Place a non-stick frying pan on medium heat and drizzle with a bit of oil. Add in your cabbage rolls . Fry for 2-3 minutes on each side. Then, flip the cabbage rolls and fry for another 1 to 2 minutes until both sides are crispy. Enjoy with your choice of dipping sauce and a sprinkle of sesame seeds.

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: 276kcalCarbohydrates: 10gProtein: 24gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 98mgSodium: 1335mgPotassium: 913mgFiber: 2gSugar: 4gVitamin A: 5223IUVitamin C: 8mgCalcium: 44mgIron: 2mg

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Frequently Asked Questions

Can I use a different type of meat instead of ground chicken?

Absolutely! Ground turkey, pork, or even beef would work well in this recipe. If you prefer a vegetarian option, you can substitute the meat with crumbled tofu or a meat alternative like tempeh.


How do I keep the cabbage rolls from falling apart?

The key is to blanch the cabbage leaves just enough to make them pliable but still sturdy. When rolling, make sure to tuck in the sides of the cabbage tightly around the filling. Frying them gently helps seal the rolls and keeps them intact.


What dipping sauce pairs well with these cabbage rolls?

A simple soy sauce mixed with a little rice vinegar, sesame oil, and a pinch of red pepper flakes makes a great dipping sauce. You could also try sweet chili sauce or even a peanut sauce for a different flavor profile

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Dragon Fruit Salsa with Shrimp

shrimp with dragon fruit salsa

This Dragon Fruit Salsa with Shrimp is the perfect way to level up your salsa game. It’s not only vibrant and flavorful but also a nutrient-rich addition to your healthy lifestyle. Get ready to enjoy a dish that’s as beneficial for your body as it is delightful for your taste buds

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

Calories: 121kcal | Carbohydrates: 10g | Protein: 18g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Trans Fat: 0.01g | Cholesterol: 137mg | Sodium: 423mg | Potassium: 291mg | Fiber: 2g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 11mg | Calcium: 72mg | Iron: 1mg

shrimp with dragon fruit salsa

Why This Salsa is a Game-Changer:

  • Refreshing & Nourishing: Dragon fruit is not only beautiful with its speckled flesh, but it’s also packed with antioxidants and vitamin C, boosting your immunity and keeping your skin glowing. Paired with shrimp, a lean source of protein, this dish is as nourishing as it is refreshing.
  • Budget-Friendly: With just a few simple ingredients, this recipe is easy on your wallet. The dragon fruit adds a touch of exotic flair without breaking the bank, and pre-cooked shrimp saves you time and effort.
  • Simple & Quick: This salsa comes together in minutes! It’s perfect for a quick lunch, a light dinner, or even as an appetizer at your next gathering.
  • Powerhouse ingredients: You’re not just making salsa—you’re creating a dish that nourishes your body from the inside out. Each ingredient plays a vital role in boosting your health, from providing essential vitamins and minerals to delivering antioxidants and anti-inflammatory benefits.

The PrepYoSelf Newsletter

Level Up Your Salsa Game: The Nutrient Powerhouse in Every Bite!

  • Dragon Fruit: Dragon fruit is the star of this salsa, and for good reason! This exotic fruit isn’t just pretty; it’s packed with fiber, antioxidants, and vitamin C. Fiber helps keep your digestive system running smoothly, while the antioxidants fight off free radicals, keeping your cells healthy. Vitamin C boosts your immune system and promotes glowing skin. By adding dragon fruit to your salsa, you’re infusing your meal with a refreshing sweetness and a vibrant dose of nutrition.
  • Shrimp: Shrimp is a lean, low-calorie source of high-quality protein, making it a fantastic addition to this dish. Protein is essential for muscle repair, hormone production, and overall body maintenance. Plus, shrimp is rich in selenium, an important mineral that acts as a powerful antioxidant, supporting your immune system and thyroid function. With shrimp in your salsa, you’re not only adding a savory element but also giving your body the building blocks it needs to stay strong and energized.
  • Fresh Basil: Basil brings a burst of fresh, herbaceous flavor to this salsa, but it’s also loaded with health benefits. This aromatic herb is rich in vitamin K, which plays a key role in blood clotting and bone health. Basil also contains compounds that have anti-inflammatory and antimicrobial properties, helping to support your overall well-being. Adding basil to your salsa not only elevates the flavor but also adds a layer of health-boosting goodness.
  • Red Onions: Red onions add a sharp, tangy bite to your salsa, and they’re packed with nutrients like vitamin C, fiber, and antioxidants. The quercetin in red onions is known for its anti-inflammatory properties, which can help reduce inflammation in the body. Additionally, the sulfur compounds in onions support heart health by improving cholesterol levels and lowering blood pressure. Red onions are a simple way to level up the nutritional profile of your salsa while adding depth to the flavor.
  • Lime Juice: Lime juice not only adds a zesty, citrusy kick to your salsa but also brings a ton of vitamin C to the table. This essential vitamin boosts your immune system, aids in iron absorption, and supports healthy skin. Lime juice also has natural detoxifying properties, helping to cleanse your body and support digestive health. A squeeze of lime is all it takes to brighten up the flavors of your salsa while giving your body a nutrient boost.
  • Salt: A pinch of salt ties all the flavors together and enhances the natural sweetness of the dragon fruit while balancing the acidity of the lime. Just a small amount can elevate the entire dish, making each bite more satisfying.

dragon fruit salsa

How to Make Dragon Fruit Salsa with Shrimp

  1. Prep the Shrimp: If your shrimp is frozen, defrost it according to the package instructions. Pat dry.
  2. Mix the Salsa: In a mixing bowl, combine the diced dragon fruit, fresh basil, chopped red onions, lime juice, and salt. Toss everything together gently to marry the flavors.
  3. Serve: Lay the shrimp on a plate and top with the vibrant dragon fruit salsa. Serve immediately and enjoy the burst of fresh flavors!

Reference the recipe card below for detailed instructions.

shrimp with dragon fruit salsa

Meal Prep Tips:

  • Avocado: Add diced avocado for a creamy texture and an extra dose of healthy fats.
  • Jalapeño: For a bit of heat, finely chop a jalapeño or another chili pepper and mix it into the salsa.
  • Cucumber: Add diced cucumber for extra crunch and hydration, making the salsa even more refreshing.
  • Mint: Swap half of the basil for fresh mint to give the salsa a bright, cooling flavor.
  • Protein Swap: Instead of shrimp, try grilled chicken, tofu, or even black beans for a different source of protein.
  • Fruit Swap: Swap dragon fruit with diced mango, pineapple, or even kiwi for a different but equally delicious flavor profile.
  • Red Onion Swap: If you prefer a milder flavor, swap red onions for thinly sliced green onions or shallots.

shrimp with dragon fruit salsa

shrimp with dragon fruit salsa

Dragon Fruit Salsa with Shrimp

A vibrant and nutrient-packed Dragon Fruit Salsa with Shrimp, combining sweet and savory flavors for a refreshing and health-boosting dish.
No ratings yet
Course lunch
Cuisine American
Servings 2
Calories 121 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 6 oz shrimp (pre-cooked, peeled, deveined)
  • 1 dragon fruit (peeled and diced)
  • 2 tabelspoons fresh basil (thinly sliced)
  • 1/4 cup red onions (finely diced)
  • 1 lime (juiced)
  • 1/4 teaspoon salt

Instructions
 

  • If the shrimp is frozen, defrost it according to packaged instructions.
  • Combine the diced dragon fruit, basil, onions, lime juice, and salt in a mixing bowl.
  • Top the shrimp with the dragon fruit 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: 121kcalCarbohydrates: 10gProtein: 18gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gTrans Fat: 0.01gCholesterol: 137mgSodium: 423mgPotassium: 291mgFiber: 2gSugar: 5gVitamin A: 70IUVitamin C: 11mgCalcium: 72mgIron: 1mg

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Frequently Asked Questions

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

Absolutely! If you prefer to use raw shrimp, just cook them first by sautéing or grilling until they’re pink and opaque. Let them cool before adding to the salsa


What can I serve with this salsa?

This salsa is versatile! Serve it as an appetizer with tortilla chips, as a topping for tacos, or over a bed of greens for a light salad. It also pairs well with grilled fish or chicken.


Can I use other fruits along with dragon fruit?

Yes, you can mix in other fruits like diced mango, pineapple, or even strawberries to create a more complex and fruity salsa. It’s a great way to experiment with flavors!

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Mango Salsa with Crab Cake and Spinach

mango salsa with crab cake and spinach

This recipe is a game-changer for busy individuals who crave fresh, high-quality meals without spending hours in the kitchen. Imagine biting into a perfectly cooked crab cake topped with a zesty mango salsa, all nestled on a bed of nutritious sautéed spinach. The best part? It’s incredibly easy to make, thanks to pre-cooked crab cakes and a few fresh ingredients!

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

crab cake with pineapple salsa and spinach

Why You’ll Love This Recipe:

  • Fresh & Flavorful: The mango salsa is a burst of tropical freshness with every bite, perfectly complementing the savory crab cakes.
  • Quick & Easy: Using pre-cooked crab cakes means you can whip up this gourmet meal in no time.
  • Nutritious: Sautéed spinach adds a nutritious and delicious base to this dish, ensuring you’re getting a good dose of greens.
  • Impressive Presentation: This dish looks as good as it tastes, making it perfect for impressing guests or treating yourself to a fine dining experience at home.

The PrepYoSelf Newsletter

Why the Ingredients Work Well Together:

The combination of these ingredients creates a harmonious balance of flavors and textures. The sweet, juicy mango contrasts beautifully with the crunchy red onion and zesty lime juice, while the fresh cilantro and garlic powder add depth and complexity. This vibrant salsa sits atop the rich, savory crab cakes, which are perfectly complemented by the earthy, garlicky sautéed spinach.

For busy individuals who love high-quality, fresh food, this recipe offers a quick and easy way to enjoy a gourmet meal at home. Each ingredient is thoughtfully chosen to contribute to a balanced, nutritious, and delightful dish that feels indulgent yet wholesome. Enjoy this meal prep delight that not only satisfies your taste buds but also supports a healthy lifestyle!

crab cake with pineapple salsa and spinach

How to make mango salsa with crab cakes:

  1. Cook the Crab Cakes: Remove the pre-cooked crab cakes from the package and place them in the Air Fryer basket. Cook according to the packaged instructions. Typically, this will take about 8-10 minutes at 375°F, until they’re golden and crispy.
  2. Sauté the Spinach: While the crab cakes are cooking, add a drizzle of olive oil to a sauté pan over medium-high heat. Add the baby spinach, garlic powder, and salt. Sauté until the spinach wilts, which should take about 3-4 minutes. Remove from heat.
  3. Prepare the Mango Salsa: In a mixing bowl, combine the diced mango, red onion, lime juice, chopped cilantro, garlic powder, and salt. Mix well until all the ingredients are evenly distributed.
  4. Plate and Serve: Place the sautéed spinach in the center of a plate. Top with a crispy crab cake. Generously spoon the fresh mango salsa over the crab cake.

Reference the recipe card below for detailed instructions.

crab cake with pineapple salsa and spinach

Ingredient Swaps:

  • Mango: If fresh mango is unavailable, use canned mango chunks (drained) or frozen mango (thawed). Both options still provide a sweet and tangy flavor.
  • Red Onion: Swap red onion with green onions or shallots for a milder taste. Green onions offer a fresh, crisp texture, while shallots add a delicate sweetness.
  • Cilantro: If you’re not a fan of cilantro, try using fresh parsley or basil. Parsley adds a subtle freshness, while basil introduces a sweet, aromatic flavor.
  • Crab Cakes: For a different protein, use pre-cooked shrimp or salmon cakes. Both options work well with the mango salsa and sautéed spinach, offering a delightful seafood alternative.
  • Spinach: Swap baby spinach with kale or Swiss chard for a heartier green. Both are nutrient-dense and provide a slightly different texture and flavor profile.
  • Add a Crunch: Top the dish with some toasted nuts or seeds, such as sliced almonds or sunflower seeds, for added texture and a nutty flavor.
  • Serve with a Side: Pair the dish with a simple side like quinoa or brown rice to make it more filling and add a whole grain component to your meal.
  • Make it Spicy: Add a diced jalapeño or a pinch of red pepper flakes to the mango salsa for a spicy kick.

crab cake with pineapple salsa and spinach

mango salsa with crab cake and spinach

Mango Salsa with Crab Cake

Indulge in a gourmet meal with pre-cooked crab cakes topped with zesty mango salsa, served on a bed of nutritious sautéed spinach.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

For the Mango Salsa

  • 1 cup mango (diced)
  • 1/4 cup red onion (diced)
  • 1 lime (juiced)
  • 1/4 cup fresh cilantro (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

For the Crab Cake and Spinach

  • 2 crab cakes (pre-cooked)
  • 10 oz baby spinach
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Remove the pre-cooked crab cakes from the package and place it in the Air Fryer basket. Cook it according to the packaged instructions.
  • Meanwhile, add a drizzle of olive oil to a saute pan on medium high heat and saute the baby spinach until it wilts.
  • Next, combine the mango salsa ingredients in a mixing bowl.
  • To plate, place the sauteed spinach in the center of a plate and place the crab cake on top. Top off the dish with the fresh mango salsa and enjoy.

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Frequently Asked Questions

Can I use canned mango for the salsa?

Yes, you can use canned mango. Just make sure to drain it well before dicing. Fresh mango is preferred for its crisp texture and vibrant flavor, but canned mango works in a pinch.


What if I don’t have an air fryer?

If you don’t have an air fryer, you can bake the crab cakes in a conventional oven. Preheat the oven to 375°F (190°C) and bake for about 10-15 minutes, or until they are heated through and crispy.


Is it okay to use dried herbs instead of fresh?

Fresh herbs are preferred for their vibrant flavor, but if you must use dried herbs, reduce the quantity by half since dried herbs are more concentrated.

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Peach Salsa and Honey Garlic Chicken

peach salsa and chicken

If you’re on the lookout for a meal that’s not only quick to prepare but also packed with flavor and nutrition, you’re in for a treat. This Air Fryer Honey Garlic Chicken with Green Beans, topped with a refreshing Peach Salsa, is the perfect balance of protein, vegetables, and fruit—all cooked to perfection in under 30 minutes!

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

Calories: 592kcal | Carbohydrates: 54g | Protein: 25g | Fat: 33g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 18g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 1911mg | Potassium: 786mg | Fiber: 6g | Sugar: 40g | Vitamin A: 1324IU | Vitamin C: 35mg | Calcium: 83mg | Iron: 4mg

peach salsa and chicken

Why You’ll Love This Recipe

  • Balanced Nutrition: This dish brings together tender chicken thighs, crisp green beans, and a fruity salsa to give you a well-rounded meal. The chicken provides a hearty dose of protein, the green beans add fiber and vitamins, and the peach salsa offers a sweet and tangy twist with a boost of fruit.
  • Quick and Easy: With the help of an air fryer, this recipe is incredibly efficient. You’ll save time on both prep and cooking, making it a fantastic option for busy days when you need a nutritious meal without the hassle.
  • Unique Peach Salsa: Forget the traditional salsa! This peach salsa is a game-changer. It’s vibrant, refreshing, and offers a delightful contrast to the savory honey garlic chicken. The combination of juicy peaches, tangy cherry tomatoes, and aromatic basil creates a salsa that’s as exciting as it is tasty.

The PrepYoSelf Newsletter

Why This Peach Salsa is a Game-Changer

  • This peach salsa isn’t just any salsa—it’s a flavor explosion! The sweetness of the peach pairs beautifully with the acidity of the vinegars and the slight kick from the garlic powder. It’s a refreshing, fruity twist that elevates the dish and adds a burst of color and excitement to your meal prep rotation

peach salsa

How to Meal Prep Peach Salsa with Honey Garlic Chicken

  1. Season the Chicken and Green Beans: In a bowl, mix the honey, lime juice, soy sauce, garlic powder, pepper, and olive oil. Toss the chicken thighs and green beans in the marinade, ensuring they are well coated.
  2. Preheat the Air Fryer: Set your air fryer to 400°F (200°C).
  3. Cook the Green Beans and Chicken: Place the green beans in the air fryer basket and cook for 5-7 minutes. Remove them and set aside. Add the chicken thighs to the basket and cook for an additional 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  4. Prepare the Peach Salsa: While the chicken is cooking, dice the peach and chop the red onions, cherry tomatoes, and basil leaves. Combine all the ingredients in a bowl. Add the red wine vinegar, balsamic vinegar, honey, garlic powder, and salt. Mix well.
  5. Serve: Once the chicken is cooked, place it on a plate and top with a generous spoonful of peach salsa. Serve alongside the cooked green beans and enjoy!

Reference the recipe card below for detailed instructions.

peach salsa and chicken

Additions and Variations

  • Grains: Serve the chicken and green beans over a bed of cooked quinoa, brown rice, or cauliflower rice to add more fiber and make the meal even more filling.
  • Additional Veggies: Add other air-fried or roasted vegetables like bell peppers, carrots, or zucchini for more variety and nutrients.
  • Extra Protein: If you want to up the protein content, you can add a side of Greek yogurt or a sprinkle of nuts or seeds on top of the salsa.
  • Spicy Kick: If you enjoy a bit of heat, add some diced jalapeños or a dash of hot sauce to the peach salsa.

peach salsa

peach salsa and chicken

Peach Salsa and Honey Garlic Chicken

Air Fryer Honey Garlic Chicken with Green Beans topped with a refreshing Peach Salsa combines juicy chicken thighs and crisp green beans with a sweet and tangy peach salsa for a quick, balanced, and flavorful meal.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 592 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

For the Honey Garlic Chicken and Green Beans

  • 8 oz boneless chicken thighs
  • 7 oz fresh green beans
  • 2 tablespoons honey
  • 1 lime (juiced)
  • 3 tablespoons soy sauce
  • 1 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

For the Peach Salsa

  • 1 large peach
  • 1/4 cup red onions (chopped)
  • 2 tablespoons fresh basil (htinly sliced)
  • 1/2 cup sliced cherry tomatoes
  • 1/4 teaspoon garlic powder
  • 1 tablespoon red wine vinegar
  • 1 tablespoon balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • For the chicken and green beans, season them with the marinade.
  • Preheat the Air fryer to 400F degrees.
  • Place the chicken and green beans in the Air Fryer Basket. Cook the green the beans for about 5 to 7 minutes and remove it from the Air Fryer. Continue cooking the chicken for another 10-15 minutes until it reaches an internal cooking temperature of 165F.
  • While chicken is cooking, chop peaches, red onions, cherry tomatoes, and basil leaves. Combine in a bowl and top with balsamic glaze, red wine vinegar, honey, garlic powder and salt. Mix together.
  • Top the chicken with peach salsa and enjoy with the green beans!

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: 592kcalCarbohydrates: 54gProtein: 25gFat: 33gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 18gTrans Fat: 0.1gCholesterol: 111mgSodium: 1911mgPotassium: 786mgFiber: 6gSugar: 40gVitamin A: 1324IUVitamin C: 35mgCalcium: 83mgIron: 4mg

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Frequently Asked Questions

Can I use a different type of fruit for the salsa?

Absolutely! You can substitute peaches with mangoes, nectarines, or even strawberries for a different fruity twist.


What if I don’t have an air fryer?

You can bake the chicken and green beans in a preheated oven at 400°F (200°C). Bake the green beans for 10-15 minutes and the chicken for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).


Can I use chicken breasts instead of chicken thighs?

Yes, you can use chicken breasts. They may cook faster than thighs, so check for doneness around 10 minutes, and ensure they reach an internal temperature of 165°F (74°C)

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Shrimp Rice Paper Spring Rolls

shrimp rice paper rolls

Let me introduce you to the ultimate Shrimp Rice Paper Rolls! These little gems are light, refreshing, and packed with deliciousness. Perfect for a quick lunch or a delightful snack, they’re a must-try! Let’s dive into the recipe!

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

Calories: 372kcal | Carbohydrates: 59g | Protein: 29g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Trans Fat: 0.01g | Cholesterol: 145mg | Sodium: 1207mg | Potassium: 670mg | Fiber: 4g | Sugar: 9g | Vitamin A: 5235IU | Vitamin C: 18mg | Calcium: 161mg | Iron: 4mg

shrimp rice paper spring rolls

Why You’ll Love It:

  • Light and Refreshing: Perfect for a hot day or when you want something satisfying but not too heavy.
  • Packed with Flavor: The combination of shrimp, creamy yogurt, sweet chili, and a hint of sriracha creates a taste explosion in every bite!
  • Nutritious and Healthy: High in protein, low in calories, and loaded with fresh veggies. It’s a win-win!
  • Easy to Make: With just a few simple steps, you’ll have a gourmet meal ready in no time.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why They Shine in Our Shrimp Rice Paper Rolls

  • Shrimp: Shrimp is the star of the show! Pre-cooked shrimp is not only convenient but also a fantastic source of lean protein. Its mild, sweet flavor pairs beautifully with the tangy and spicy sauces, creating a perfect balance in every bite.
  • High-Protein Greek Yogurt: Greek yogurt brings a creamy texture to the filling while adding a protein boost. It’s tangy and rich, providing a healthy alternative to mayonnaise or cream-based sauces. Plus, it helps bind the ingredients together, ensuring each roll is packed with flavor.
  • Sweet Chili Sauce: This sauce adds a delightful sweetness with a hint of heat, enhancing the shrimp’s natural sweetness. It blends perfectly with the yogurt, creating a balanced, flavorful filling that’s neither too spicy nor too sweet.
  • Soy Sauce: Soy sauce introduces a savory, umami depth to the rolls. It complements the sweet chili and sriracha, adding a rich, salty undertone that enhances the overall taste. Just a tablespoon brings out the best in the shrimp and yogurt mixture.
  • Sriracha Sauce: Sriracha gives our rolls that irresistible kick! Its heat is perfectly balanced with garlic and vinegar, adding a spicy, tangy note that livens up the entire dish. You can always adjust the amount based on your heat preference.
  • Lime Wedge: A squeeze of fresh lime juice brightens up the filling, cutting through the richness of the yogurt and balancing the sweet and spicy elements. Lime adds a zesty freshness that elevates all the flavors.
  • Rice Spring Roll Wrappers: These delicate, translucent sheets are the perfect vessel for our delicious filling. They’re light and allow the vibrant colors and textures of the ingredients to shine through. Plus, they’re fun and easy to work with once you get the hang of it!
  • Carrot: Shredded carrot adds a sweet crunch and a burst of color to the rolls. It’s packed with vitamins and provides a nice contrast to the soft shrimp filling, making each bite more exciting.
  • Cucumber: Crisp, cool cucumber slices bring a refreshing crunch and a mild, fresh flavor that complements the shrimp perfectly. It’s hydrating and adds a lovely texture to the rolls.
  • Sesame Seeds: A sprinkle of sesame seeds adds a subtle nutty flavor and a slight crunch. They also bring an extra touch of visual appeal, making the rolls look even more appetizing.

shrimp rice paper spring rolls

How to Make Shrimp Spring Rolls

  1. Prep the Shrimp: Chop those succulent shrimp into small pieces. If they’re frozen, defrost them in the refrigerator or follow the package instructions. We want them ready to mingle with our zesty flavors!
  2. Veggie Time: Slice the cucumber into matchsticks and shred the carrots. Fresh and crisp, these veggies add the perfect crunch!
  3. Mix It Up: Combine the Greek yogurt, sweet chili sauce, sriracha, soy sauce, and a squeeze of lime. Toss in the chopped shrimp and mix it all up. This creamy, tangy filling is the heart of our rolls!
  4. Roll Call: Lightly wet 4 rice paper sheets and lay them down, slightly overlapping. These sheets are like a blank canvas, ready to be filled with goodness.
  5. Assemble: Top the rice paper with cucumber slices, shrimp filling, shredded carrot, and a sprinkle of sesame seeds. Feel free to add a bit more sriracha if you’re feeling spicy!
  6. Roll and Enjoy: Fold the sides of the rice paper inward and roll them up tightly. Slice into 1-inch thick pieces. Voila! You have beautiful, bite-sized rolls ready to be devoured.

Reference the recipe card below for detailed instructions.

shrimp rice paper spring rolls

Meal Pairing Tips:

  • Fresh Salad: Pair your rolls with a light, fresh salad. A simple mixed greens salad with a tangy vinaigrette complements the flavors perfectly and adds extra veggies to your meal.
  • Light Soup: A bowl of miso soup or a light broth-based soup works great as a side dish. It’s warm and comforting, balancing the cool, crisp rolls.
  • Fruit Side Dish: Fresh fruit like pineapple, mango, or watermelon adds a sweet, refreshing touch. The natural sweetness of the fruit complements the savory and spicy rolls.
  • Herbal Tea: Enjoy your rolls with a cup of herbal tea. Mint or ginger tea adds a soothing, aromatic element that pairs well with the flavors in the rolls.

shrimp rice paper spring rolls

shrimp rice paper spring rolls

Shrimp Rice Paper Spring Rolls

Light and refreshing Shrimp Rice Paper Rolls packed with flavorful shrimp, fresh veggies, and a zesty yogurt-based sauce, perfect for a healthy lunch or snack.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 372 kcal

Equipment

  • knife
  • cutting board

Ingredients
  

  • 6 oz shrimp (pre-cooked, peeled, deveined)
  • 2 tablespoon greek yogurt
  • 1 tablespoon sweet chili sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sriracha sauce
  • 1 lime (wedged)
  • 8 spring roll wrappers
  • 1 carrot thinly shredded
  • 1 cucumber julienne cut
  • 1 teaspoon sesame seeds

Instructions
 

  • Chop the shrimp into small pieces (if frozen, defrost it in the refrigerator or according to the packaged instructions).
  • Meanwhile, slice the cucumber into matchsticks and shred the carrots.
  • Combine the Greek yogurt, sweet chilli, sriracha, soy sauce and squeeze of lime and mix in the shrimp.
  • Lightly wet and place down 4 rice paper sheets, slightly overlapping.
  • Top the rice paper with sliced cucumber, shrimp filling,  carrot, spring onion and sesame seeds.
  • Fold and tuck in the sides inwards to create a roll. Slice into 1 inch thick pieces 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: 372kcalCarbohydrates: 59gProtein: 29gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gTrans Fat: 0.01gCholesterol: 145mgSodium: 1207mgPotassium: 670mgFiber: 4gSugar: 9gVitamin A: 5235IUVitamin C: 18mgCalcium: 161mgIron: 4mg

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Frequently Asked Questions

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

Absolutely! Just cook the shrimp in advance and let them cool before chopping and mixing with the other ingredients. This ensures your rolls stay fresh and flavorful.


How do I keep the rice paper rolls from sticking together?

To prevent sticking, separate the rolls with parchment paper or lightly damp paper towels in between layers. This helps maintain their texture and prevents them from tearing.


Are there other protein options besides shrimp?

Definitely! You can use cooked chicken, tofu, or even tempeh as a substitute for shrimp. Just chop them into small pieces and mix with the sauce.

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High Protein, Egg and Cottage Cheese Spinach Wrap

spinach wrap

Looking for a high-protein, delicious, and easy-to-make meal prep option? These Egg, Cottage Cheese, and Spinach Wraps are perfect for busy mornings, quick lunches, or a satisfying snack. Packed with nutrient-dense spinach, creamy cottage cheese, and protein-rich eggs, these wraps are both nutritious and versatile. You can enjoy them plain or filled with your favorite ingredients like prosciutto, fresh veggies, and cheese. Let’s dive into this simple yet flavorful recipe that will keep you fueled and ready to tackle your day!

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

Calories: 46kcal | Carbohydrates: 1g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 84mg | Sodium: 79mg | Potassium: 86mg | Fiber: 0.2g | Sugar: 0.5g | Vitamin A: 840IU | Vitamin C: 2mg | Calcium: 31mg | Iron: 1mg

spinach wrap

Why You’ll Love This Recipe:

  • High Protein: Eggs and cottage cheese are both fantastic sources of protein.
  • Veggie Boost: Spinach adds a great dose of greens.
  • Versatile: You can customize these wraps with any fillings you like.
  • Easy to Make: With just a few simple steps, you have a nutritious meal ready in no time.

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Ingredients to Fill Your Wrap

  • Mediterranean Delight: Hummus, Sliced cherry tomatoes, Kalamata olives, Cucumber slices, Feta cheese
  • Protein Powerhouse: Grilled chicken strips, Avocado slices, Red bell pepper strips, Baby arugula, A drizzle of tahini sauce
  • Classic Breakfast: Sautéed mushrooms, Crumbled bacon or turkey bacon, Shredded cheese (cheddar or Swiss), Sliced avocado
  • Italian Inspired: Sliced prosciutto, Fresh mozzarella, Basil leaves, Sun-dried tomatoes, A drizzle of balsamic glaze
  • Veggie Lover’s: Roasted red peppers, Sliced zucchini, Red onion slices, Fresh spinach leaves, A sprinkle of goat cheese
  • Spread and Sauce Ideas: Cream cheese mixed with herbs, Pesto, Sriracha Mayto, Hummus

spinach wrap ingredients

Simple Basic Steps to Make Spinach Wrap

  1. Blend the Ingredients: Combine the baby spinach, eggs, and cottage cheese in a blender. Blend until the mixture is smooth and vibrant green.
  2. Prepare the Skillet: Heat an 8 or 9-inch non-stick skillet over medium heat. Lightly spray with cooking spray to prevent sticking.
  3. Cook the Wraps: Pour about ⅓ cup of the blended mixture into the heated skillet, spreading it out like a crepe. Let it cook for 2-3 minutes until the edges start to lift and you can easily flip it over. Carefully flip the wrap and cook for another 1-2 minutes on the other side until fully set.
  4. Repeat: Repeat the process with the remaining batter. You should get about 3 to 4 wraps in total.
  5. Fill and Enjoy: Now comes the fun part! Fill your wraps with your favorite fillings. Some great options include prosciutto slices, fresh tomatoes, onions, and sliced cheese. Roll them up and they’re ready to go!

Reference the recipe card below for detailed instructions.

spinach wrap

Meal Prep Tips for High Protein Spinach Wrap

  • Non-Stick Skillet Care: Use a good quality non-stick skillet to ensure easy flipping and cooking. Avoid using metal utensils that can scratch the surface. Clean the skillet thoroughly between batches if any residue starts to build up.
  • Cooling and Stacking: Allow the wraps to cool completely on a wire rack before stacking. This prevents them from becoming soggy.Place a piece of parchment paper between each wrap to avoid them sticking together.
  • Storage: Store the cooled wraps in an airtight container in the refrigerator. They will stay fresh for up to 3-4 days. If you want to store them longer, consider freezing. Lay the wraps flat with parchment paper between each one and place them in a freezer-safe bag. They can be frozen for up to 2 months.
  • Reheating: If frozen, let the wraps thaw in the refrigerator overnight. Reheat the wraps in a skillet over medium heat for about 1-2 minutes on each side or until heated through. Alternatively, microwave the wraps on a microwave-safe plate for about 30 seconds to 1 minute, or until warm.

spinach wrap

spinach wrap

High Protein, Egg and Cottage Cheese Spinach Wrap

These high-protein Egg, Cottage Cheese, and Spinach Wraps are easy to make and perfect for meal prep, offering a nutritious and versatile option for any meal.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course lunch
Cuisine American
Servings 4
Calories 46 kcal

Equipment

  • blender
  • non-stick skillet

Ingredients
  

  • 1 cup baby spinach (packed)
  • 2 large eggs
  • 1/4 cup cottage cheese (full fat)
  • cooking spray

Instructions
 

  • Combine the spinach, eggs, and cottage cheese in a blender and blend until smooth.
  • Heat an 8 or 9 inch non-stick skillet on medium heat and lightly spray with olive oil. Pour in ⅓ cup of the mixture into the pan and let it spread out like a crepe. Let it sit for about 2-3 minutes before carefully flipping it over with a spatula. Let it continue to cook for another 1 to 2 minutes on the other side.
  • Repeat the process for the remaining batter which should make about 3 to 4 wraps total.
  • Enjoy it with your choice of fillings such as prosciutto slices, tomatoes, onions, and sliced cheese.

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: 46kcalCarbohydrates: 1gProtein: 4gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 84mgSodium: 79mgPotassium: 86mgFiber: 0.2gSugar: 0.5gVitamin A: 840IUVitamin C: 2mgCalcium: 31mgIron: 1mg

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Frequently Asked Questions

Can I add seasonings or herbs to the wrap batter?

Absolutely! Feel free to add garlic powder, onion powder, salt, pepper, or fresh herbs like parsley or basil to the batter for extra flavor.


Can I use frozen spinach instead of fresh baby spinach?

Yes, you can use frozen spinach. Make sure to thaw and drain it well before blending with the eggs and cottage cheese to avoid excess moisture.


Can I use egg whites instead of whole eggs?

Yes, you can substitute the whole eggs with egg whites if you prefer. Use about 4 egg whites to replace the 2 large eggs.

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Refreshing Green Papaya Salad

shredded green papaya salad

Get ready to refresh your taste buds with this delicious Green Papaya Salad! Perfect for meal prep, this vibrant dish combines the crispness of green papaya and carrots with the sweetness of mini bell peppers, all tossed in a tangy and savory dressing. It’s not just delicious but also packed with nutrients, making it a fantastic addition to any healthy meal plan. Plus, it’s easy to customize with your favorite herbs and toppings. Let’s dive into this simple yet flavorful recipe!

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

Calories: 43kcal | Carbohydrates: 11g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 247mg | Potassium: 171mg | Fiber: 1g | Sugar: 8g | Vitamin A: 2621IU | Vitamin C: 51mg | Calcium: 17mg | Iron: 0.3mg

shredded green papaya salad

What’s Green Papaya?

Green papaya is simply the unripe version of the tropical fruit we all know and love. Unlike its ripe counterpart, green papaya is firm and not sweet, making it perfect for salads. It’s packed with enzymes that aid digestion and is rich in vitamins A, C, and E. Plus, it’s low in calories but high in fiber, so it’s a fantastic addition to any healthy diet.

Why You’ll Love This Salad:

  • Refreshing and Light: This salad is super refreshing, making it a great side dish or a light meal on its own. Perfect for hot summer days or whenever you need a pick-me-up!
  • Flavor Explosion: The combination of tangy calamansi juice, savory fish sauce, and sweet honey creates a flavor explosion in every bite. Your taste buds are in for a treat!
  • Versatile and Customizable: You can easily switch up the ingredients to suit your taste. Add your favorite herbs, throw in some nuts, or spice it up with chilis. The possibilities are endless!
  • Meal Prep Friendly: This salad stays fresh in the fridge for a few days, making it ideal for meal prepping. Just keep the dressing separate until you’re ready to eat to maintain that perfect crunch.

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Ingredient Breakdown:

  • Green Papaya: Green papaya is the star of this salad! Its crisp texture and mild flavor make it the perfect base for soaking up all the delicious dressing. Plus, it’s packed with enzymes that aid digestion and is rich in vitamins A, C, and E. If you can’t find green papaya, try using jicama or green mango for a similar crunch and freshness.
  • Mini Bell Peppers : Mini bell peppers add a burst of color and a sweet, mild flavor that complements the tangy dressing. Their crunch adds a satisfying texture to the salad.Regular bell peppers or even thinly sliced red cabbage can be used if mini bell peppers aren’t available.
  • Carrot : Carrots bring in a touch of sweetness and a vibrant orange color, enhancing both the flavor and visual appeal of the salad. They also add another layer of crunch. If you’re out of carrots, try using daikon radish or zucchini for a different but equally delightful texture.
  • Fish Sauce: Fish sauce adds a deep, savory umami flavor that balances the sweetness and acidity of the dressing. It’s a staple in many Southeast Asian dishes for a reason! For a vegetarian option, substitute with soy sauce or tamari. If you want a milder flavor, try using a splash of light soy sauce.
  • Honey: Honey adds a natural sweetness that mellows out the tartness of the calamansi or lime juice, creating a harmonious balance in the dressing. Agave syrup or maple syrup can be used as vegan alternatives, or you can use brown sugar in a pinch.
  • Calamansi Juice (or Lime Juice): Calamansi juice brings a unique citrusy tang that’s slightly sweeter than lime juice, adding a refreshing zing to the salad. Lime juice works just as well, providing that essential bright acidity. Lemon juice can be used if you don’t have calamansi or lime. For an extra citrusy kick, a combination of lemon and orange juice could also be interesting.

ingredients for green papaya salad

Simple Steps to Make Papaya Salad

  1. Rinse and peel the green papaya and carrot. Use a handheld julienne tool or mandolin with a julienne attachment to shred them into beautiful, thin strips.
  2. Slice the mini bell peppers into thin strips. Aren’t those colors just gorgeous?
  3. Mix it up! Place the shredded papaya, carrot, and bell peppers in a small mixing bowl. Pour in the fish sauce, honey, and calamansi juice. Mix it well until everything is fully coated in that delicious dressing.
  4. Get creative! Optional: Feel free to add fresh herbs like chopped cilantro, basil, or green onions. You can also top it off with sliced chilis for some heat or chopped peanuts for a crunchy twist.

Reference the recipe card below for detailed instructions.

shredded green papaya salad

Meal Prep Tips:

  • Prep Optional Add-Ins: Chop any fresh herbs like cilantro, basil, or green onions in advance and store them in separate containers. If you’re adding chilis or peanuts, have them ready to go as well.
  • Portion Control: Divide the shredded veggies into single-serving containers for easy grab-and-go lunches or quick side dishes throughout the week. This helps with portion control and makes meal prep a breeze.
  • Add Protein: For a more complete meal, prep some protein options like grilled chicken, shrimp, or tofu. Store them separately and add them to your salad when you’re ready to eat.
  • Stay Creative: Don’t be afraid to mix things up! Rotate in different add-ins like edamame, cherry tomatoes, or sliced radishes to keep the salad exciting and flavorful each time.

shredded green papaya salad

shredded green papaya salad

Refreshing Green Papaya Salad

A refreshing and crunchy Green Papaya Salad made with shredded green papaya, carrots, and mini bell peppers, tossed in a tangy, sweet, and savory dressing of fish sauce, honey, and calamansi juice
No ratings yet
Prep Time 10 minutes
Course Side Dish
Cuisine Asian
Servings 6
Calories 43 kcal

Equipment

  • knife
  • julienne tool or mandolin

Ingredients
  

  • 1 green papaya (unripe, medium sized)
  • 3 mini bell peppers
  • 1 carrot
  • 1 tablespoon fish sauce
  • 1 tablespoon honey
  • 2 tablespoon calamansi juice (or lime juice)

Instructions
 

  • Rinse and peel the green papaya and carrot. Use a handheld julienne tool or mandolin with a julienne attachment to shred them into beautiful, thin strips.
  • Slice the mini bell peppers into thin strips. Aren’t those colors just gorgeous?
  • Mix it up! Place the shredded papaya, carrot, and bell peppers in a small mixing bowl. Pour in the fish sauce, honey, and calamansi juice. Mix it well until everything is fully coated in that delicious dressing.
  • Get creative! Optional: Feel free to add fresh herbs like chopped cilantro, basil, or green onions. You can also top it off with sliced chilis for some heat or chopped peanuts for a crunchy twist.

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: 43kcalCarbohydrates: 11gProtein: 1gFat: 0.2gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.04gSodium: 247mgPotassium: 171mgFiber: 1gSugar: 8gVitamin A: 2621IUVitamin C: 51mgCalcium: 17mgIron: 0.3mg

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Frequently Asked Questions

Can I use ripe papaya for this salad?

Ripe papaya is too soft and sweet for this type of salad. For the best results, stick to green (unripe) papaya, which has a crisp texture and a neutral flavor.


Is there a vegetarian substitute for fish sauce?

Yes! You can use soy sauce or tamari as a vegetarian substitute. For a more authentic taste, look for vegetarian fish sauce alternatives made from seaweed or mushrooms.


Can I make this salad spicy?

Definitely! You can add sliced chilis or a pinch of chili flakes to the salad for some heat. Adjust the amount to suit your spice tolerance.