Category: Stovetop

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Ground Chicken with Baby Bok Choy Stir Fry

ground chicken and bok choy stir fry

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

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

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ground chicken and bok choy stir fry

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ground chicken and bok choy stir fry

Ground Chicken and Bok Choy Stir Fry

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

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

Tofu and Bok Choy:

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

Sauce Ingredients:

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

Instructions
 

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

Video

Notes

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

Nutrition

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

Why You’ll Love This Recipe for Meal Prep:

  • One Pot = Less Cleanup: Nobody has time to scrub a pile of dishes! Since this entire dish comes together in one pan, you’ll save time on cleanup while still enjoying a well-balanced meal.
  • Beginner-Friendly & Foolproof: If you’re new to cooking, don’t worry! This recipe is straightforward, with easy-to-follow steps that guarantee a delicious outcome every time.
  • Perfect for Meal Prep: This dish stores beautifully in the fridge for up to 4 days, making it a go-to option for busy weekdays. Just reheat and enjoy a home-cooked meal in minutes!
  • Healthier Than Takeout: Packed with lean protein from ground chicken and nutrient-dense baby bok choy, this meal is low in calories, rich in vitamins, and free from excessive oils and additives found in restaurant dishes.
  • Budget-Friendly: Ground chicken and bok choy are both affordable ingredients, making this a cost-effective way to eat well without breaking the bank.
  • Savory, Garlicky, and Oh-So-Satisfying: With a delicious combination of soy sauce, hoisin sauce, sesame oil, and garlic, this dish has bold flavors that rival your favorite takeout—without the extra sodium or unhealthy fats!
ground chicken and bok choy stir fry

Ingredients you’ll need for this Ground Chicken Stir Fry

  • Ground Chicken: Ground chicken is a fantastic lean protein that soaks up flavors beautifully, making it perfect for stir-fries. It’s lighter than beef or pork but still delivers a satisfying, meaty bite.
  • Green Onions:Green onions add a subtle oniony flavor without overpowering the dish. They brighten up the overall taste and bring a little crunch!
  • Garlic: The garlic powder in the chicken adds a light garlicky depth, while fresh minced garlic in the sauce infuses the dish with that irresistible savory, aromatic punch.Soy Sauce – Umami Bomb
  • Hoisin Sauce: Hoisin sauce brings sweet, salty, and tangy notes to the dish, balancing the saltiness of soy sauce.
  • Sesame Oil: Just a small amount of sesame oil enhances the depth of the sauce with its nutty aroma.
  • Cornstarch: Cornstarch helps thicken the sauce so it clings to the chicken and bok choy, giving you that classic takeout-style glaze.
ground chicken and bok choy stir fry

How to Meal Prep Savory Chicken Stir Fry with Bok Choy

  1. Prepare the Bok Choy: Rinse and clean the baby bok choy thoroughly, then slice each bunch into 1-inch pieces. Drain and set aside.
  2. Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, sesame oil, and cornstarch until smooth. This will be your thick, flavorful garlic sauce.
  3. Cook the Sauce: Heat olive oil in a pan over medium-high heat. Add the minced garlic and sauté until fragrant (about 30 seconds). Pour in the sauce mixture and stir continuously until it thickens (about 1-2 minutes). Once thickened, pour it into a small bowl and set aside.
  4. Cook the Ground Chicken: In the same pan, heat olive oil on high heat. Sauté the green onions for about 30 seconds. Add the ground chicken, breaking it into small pieces. Sprinkle in the garlic powder and salt, then cook until the chicken is no longer pink and turns golden brown (about 4-5 minutes).
  5. Add the Bok Choy: Toss in the baby bok choy, stirring frequently until softened (about 2-3 minutes).
  6. Pour in the Sauce: Add the cooked sauce over the chicken and bok choy. Stir well to coat everything evenly in the delicious, savory garlic sauce

ground chicken and bok choy stir fry

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

  • Rice (Classic Choice) – Jasmine or brown rice adds a satisfying bite. Brown rice gives extra fiber for a more balanced meal.
  • Cauliflower Rice (Low-Carb Option) – Light and nutritious, cauliflower rice keeps things lower in carbs while still soaking up the sauce beautifully.
  • Quinoa (Protein-Packed) – Great for extra protein and a nutty flavor that pairs well with the savory garlic sauce.
  • Noodles (Takeout Vibes!) – Use soba noodles, whole wheat spaghetti, or even rice noodles to transform this dish into a noodle stir-fry.
  • Sweet Potatoes (Nutrient Boost) – Roasted sweet potato cubes bring a touch of natural sweetness that balances the savory sauce.
  • Shredded carrots – Adds crunch and a hint of natural sweetness.
  • Bell peppers – Vibrant, crisp, and great for meal prep!
  • Broccoli or snap peas – Perfect for extra fiber and crunch.
  • Mushrooms – Absorb the sauce beautifully for extra umami.
  • For Heat: Sriracha, chili flakes, or chili crisp
  • For Nutty Crunch: Chopped peanuts or cashews
  • For Brightness: A squeeze of lime or a drizzle of rice vinegar
  • For Extra Umami: A drizzle of oyster sauce or an extra splash of soy sauce

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Frequently Asked Questions

Can I freeze this dish?

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

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

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

Can I turn this into a soup?

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

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Air Fryer Tofu with Bok Choy

tofu with sauce and bok choy

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

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

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tofu with sauce and bok choy

tofu with sauce and bok choy

Air Fryer Tofu with Bok Choy

This Air Fryer Tofu with Bok Choy is a crispy, flavorful, and nutrient-packed dish with a savory garlic-hoisin sauce, perfect for healthy meal prep.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

Tofu and Bok Choy:

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

Sauce Ingredients:

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

Instructions
 

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

Video

Notes

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

Nutrition

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

Why This Recipe is Perfect for Meal Prep

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

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

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

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

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

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

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

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

For the Tofu and Bok Choy:

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

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

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

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

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

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

For the sauce:

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

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

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

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

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

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

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

tofu with sauce and bok choy

How to Make Easy Air Fryer Tofu

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

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

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

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

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

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

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

tofu with sauce and bok choy

Meal Prep Paring Tips with Air Fryer Tofu

  • Noodles for a Takeout-Inspired Twist:

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

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

  • Extra Veggies for More Texture and Flavor:

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

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

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

  • Light and Refreshing Sides:

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

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

  • Extra Toppings for More Depth:

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

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

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

tofu with sauce and bok choy

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Frequently Asked Questions

What type of tofu works best for this recipe?

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

What if I don’t have an air fryer?

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

Can I make this dish spicier?

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

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Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

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

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

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

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shrimp with cauliflower rice

shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

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

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

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

Instructions
 

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

Video

Notes

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

Nutrition

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

Why You’ll Love This Meal Prep Recipe:

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

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

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

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

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

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

The PrepYoSelf Newsletter

Ingredient Breakdown

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

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

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

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

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

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

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

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

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

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

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

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

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

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

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

shrimp with cauliflower rice

Ingredient Swaps and Additions:

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

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

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

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

shrimp with cauliflower rice

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Frequently Asked Questions

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

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

Can I make this vegetarian?

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

Can I add a sauce for extra flavor?

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

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Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

salmon fillets with cream sauce and herbs

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

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

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salmon fillets with cream sauce and herbs

salmon fillets with cream sauce and herbs

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

This pan-seared salmon in a creamy Cajun parmesan sauce is a quick, flavorful, and nutritious meal that's perfect for meal prepping and pairs wonderfully with a variety of sides.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • skillet

Ingredients
  

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

Instructions
 

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

Video

Notes

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

Nutrition

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

Why This Recipe is Great for Meal Prep

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

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

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

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

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

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

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

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To Meal Prep This Salmon Recipe You’ll Need

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

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

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

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

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

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

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

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

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

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

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

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

salmon fillets with cream sauce and herbs

Easy Recipe Steps to Meal Prep Cajun Salmon

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

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

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

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

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

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

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

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

salmon fillets with cream sauce and herbs

Meal Prep and Pairing Tips

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

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

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

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

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

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

salmon fillets with cream sauce and herbs

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Frequently Asked Questions

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

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

Can I use other fish for this recipe?

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

How do I make the sauce thicker or thinner?

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

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Creamy Cajun Sausage Orzo Pasta

sausage orzo pasta

Mardi Gras season is all about bold flavors, vibrant colors, and dishes that bring joy to the table! This Creamy Cajun Sausage Orzo Pasta delivers that classic Louisiana-inspired taste while keeping things balanced and wholesome. It’s packed with veggies, lean andouille chicken sausage, and a luscious Cajun-spiced sauce that feels indulgent without the guilt.

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Calories: 586kcal | Carbohydrates: 37g | Protein: 25g | Fat: 40g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 149mg | Sodium: 1532mg | Potassium: 520mg | Fiber: 4g | Sugar: 9g | Vitamin A: 3703IU | Vitamin C: 92mg | Calcium: 104mg | Iron: 2mg

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sausage orzo pasta

sausage orzo pasta

Creamy Cajun Sausage Orzo Pasta

A lightened-up, veggie-packed Creamy Cajun Sausage Orzo Pasta that delivers bold Mardi Gras flavors in a quick, meal-prep-friendly dish!
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Prep Time 2 minutes
Cook Time 20 minutes
Course dinner
Cuisine Cajun
Servings 2
Calories 586 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 1/3 cup orzo pasta (dry)
  • 8 oz andouille chicken sausage (Applegate brand)
  • 1/4 cup celery (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup green bell pepper (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1/2 cup roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1/4 cup water
  • 1/2 cup heavy cream
  • 1 teaspoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon grated parmesan cheese
  • 2 tablespoon green onions (diced)
  • 1 tablesoon olive oil

Instructions
 

  • Cook the Orzo: Boil orzo pasta according to package instructions. Drain and set aside.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add red onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Sausage: Toss in the sliced andouille chicken sausage and sprinkle in the Cajun seasoning. Stir for about 2 minutes until heated through.
  • Make It Creamy: Stir in water and heavy cream, scraping up the flavorful browned bits from the pan.
  • Combine Everything: Add the cooked orzo and stir well. Let it simmer for 5 minutes until the sauce thickens and coats the pasta.
  • Finish with Cheese & Garnish: Sprinkle with parmesan cheese and top with fresh green onions.

Video

Notes

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

Nutrition

Calories: 586kcalCarbohydrates: 37gProtein: 25gFat: 40gSaturated Fat: 18gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 149mgSodium: 1532mgPotassium: 520mgFiber: 4gSugar: 9gVitamin A: 3703IUVitamin C: 92mgCalcium: 104mgIron: 2mg

Why This Recipe is a Must-Try:

  • Packs in the Veggies – Traditional creamy Cajun pastas often skimp on the veggies, but this dish is loaded with bell peppers, celery, tomatoes, and onions for extra fiber, vitamins, and a boost of flavor.

  • Leaner Protein Swap – We’re using Applegate Andouille Chicken Sausage, a lighter, cleaner alternative to pork sausage that still packs a smoky, bold Cajun flavor.

  • Lighter Creaminess – Instead of a heavy cream-based sauce, this version combines just ¼ cup of heavy cream with water, keeping it light but still deliciously creamy.

  • Orzo: The Perfect Pasta Hack – Using orzo pasta instead of traditional fettuccine or penne means you get all the texture you love in a smaller portion that stretches further while soaking up the Cajun-spiced sauce beautifully.

  • Ready in Under 30 Minutes – No need to spend hours in the kitchen—this one-pan wonder comes together fast, making it an easy weeknight dinner or meal prep go-to!

  • Perfect for Meal Prep – This dish stores beautifully in the fridge and tastes even better the next day as the flavors meld together. Plus, the portion sizes are just right for balanced meals!

  • Restaurant Flavors, Home-Cooked Vibes – You get that rich, smoky, and creamy Cajun pasta experience without all the butter, sodium, and excess fats that come with restaurant versions. This is comfort food made smarter!

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Ingredients You’ll Need

  • Orzo Pasta – This small, rice-shaped pasta is perfect for absorbing the creamy Cajun sauce while providing a tender bite. Unlike heavier pastas, orzo keeps this dish light while still feeling indulgent.

  • Applegate Andouille Chicken Sausage – This sausage brings smoky, bold Cajun flavors with a healthier twist. Since it’s made from chicken instead of pork, it keeps the dish lower in fat while still delivering that classic spicy kick.

  • Red Onions – These add a slight sweetness and depth to the dish, balancing out the spice and acidity of the tomatoes. They also provide a delicious base flavor when sautéed.

  • Celery – A staple in Cajun cooking, celery adds a slight crunch and freshness that enhances the dish’s texture while complementing the smoky flavors of the sausage.

  • Green & Orange Bell Peppers – Bell peppers bring natural sweetness, vibrant color, and a subtle crispness that makes every bite exciting. The mix of green and orange peppers keeps the flavor dynamic, with green offering a slightly bitter note and orange providing a mellow sweetness.

  • Roma Tomato – These tomatoes break down into the sauce, adding acidity and a fresh, slightly tangy contrast to the creamy and spicy elements of the dish.

  • Garlic – A must-have for bold flavor, garlic infuses the entire dish with a rich, aromatic depth that pairs beautifully with the smoky sausage and Cajun spices.

  • Water & Heavy Cream – The combination of water and heavy cream creates a lighter but still creamy sauce. The water helps deglaze the pan, while the heavy cream provides just the right amount of richness without making the dish overly heavy.

  • Cajun Seasoning – The star spice blend! This mix of paprika, cayenne, garlic powder, onion powder, and herbs brings that signature Louisiana heat and depth to the dish. It seasons everything perfectly, from the veggies to the sauce.

  • Grated Parmesan Cheese – A little parmesan adds a nutty, umami-rich finish that melts beautifully into the creamy sauce, making it even more indulgent.

  • Green Onions – The final fresh touch! Green onions provide a mild oniony flavor and a burst of color, balancing the richness of the sauce with a pop of freshness.

sausage orzo pasta

Quick and Easy Recipe Steps:

  1. Cook the Orzo: Bring a small pot of salted water to a boil and add the orzo pasta. Cook according to the package instructions until al dente, usually about 7–9 minutes. Drain the pasta in a colander and set aside.

  2. Sauté the Veggies: In a large skillet or pan, heat 1 tablespoon of olive oil over medium-high heat. Add the diced red onions, celery, green and orange bell peppers, roma tomato, and minced garlic. Stir and cook for about 3 minutes, or until the vegetables soften and become fragrant.

  3. Cook the Sausage: Add the sliced andouille chicken sausage to the pan, along with 1 teaspoon of Cajun seasoning and ¼ teaspoon of salt. Stir everything together, allowing the sausage to heat through and absorb the flavors, about 2 minutes.

  4. Create the Sauce: Pour in ¼ cup of water and ¼ cup of heavy cream, stirring well to combine. As you mix, use a wooden spoon or spatula to scrape up any browned bits from the bottom of the pan—this adds extra flavor!

  5. Combine Everything: Add the cooked orzo pasta into the pan and stir to coat it evenly in the creamy sauce. Let the mixture simmer for about 5 minutes, stirring occasionally, until the sauce thickens slightly and clings to the pasta.

  6. Add the Finishing Touches: Sprinkle 1 tablespoon of grated parmesan cheese over the pasta and give it a final stir. Remove from heat and garnish with 2 tablespoons of diced green onions for a fresh pop of flavor.

  7. Serve & Enjoy: Dish it up while hot, or portion into meal prep containers for a delicious, ready-to-eat meal throughout the week!

sausage orzo pasta

Ingredient Swaps for a Healthier Twist:

  • Swap the Orzo for a Whole Grain Option – Use whole wheat orzo, quinoa, brown rice, or chickpea pasta for extra fiber and protein.

  • Use Turkey or Plant-Based Sausage – Substituting chicken sausage with lean turkey sausage or a vegan sausage alternative keeps the dish lighter while still packing in flavor.

  • Make It Dairy-Free – Swap the heavy cream for coconut milk or an unsweetened dairy-free alternative like cashew cream for a plant-based version.

  • Adjust the Spice Level – If you like it milder, use half the Cajun seasoning or opt for a no-salt Cajun blend. If you love the heat, add a pinch of cayenne or a few dashes of hot sauce!

  • Add More Veggies – Toss in zucchini, mushrooms, or spinach to boost the fiber and nutrient content. 

  • Use Nutritional Yeast Instead of Parmesan – For a dairy-free, cheesy flavor with added B vitamins!

  • Make It Broth-Based Instead of Creamy – If you want a lighter version, skip the heavy cream and use chicken or vegetable broth instead.

sausage orzo pasta

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Frequently Asked Questions

What if I don’t have Cajun seasoning?

You can make your own by mixing equal parts of paprika, garlic powder, onion powder, black pepper, cayenne, thyme, and oregano. Adjust the spice level to your liking!

Can I make this dish vegetarian?

Definitely! Swap out the chicken sausage for plant-based sausage or sauteed mushrooms for a meaty texture.

Will this be too spicy for kids?

It depends on their spice tolerance. You can reduce the amount of cajun seasoning and opt for a milder sausage if needed.

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Sweet Chili Beef and Broccoli Cashew Stir Fry

beef and broccoli cashew stir fry

If you’re looking for a quick, flavor-packed meal that’ll keep you on track with your healthy eating goals, this Sweet Chili Beef & Broccoli Cashew Stir-Fry is IT! It’s got that perfect balance of sweet, savory, and crunchy goodness—plus, it’s a breeze to make!

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Calories: 460kcal | Carbohydrates: 29g | Protein: 41g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 0.5g | Cholesterol: 88mg | Sodium: 2311mg | Potassium: 1137mg | Fiber: 5g | Sugar: 15g | Vitamin A: 2436IU | Vitamin C: 162mg | Calcium: 97mg | Iron: 6mg

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beef and broccoli cashew stir fry

beef and broccoli cashew stir fry

Sweet Chili Beef and Broccoli Cashew Stir Fry

This Sweet Chili Beef & Broccoli Cashew Stir-Fry is a quick, flavorful, and meal prep-friendly dish packed with protein, crunchy veggies, and a sweet-savory kick—perfect for busy individuals craving a healthy, global-inspired meal!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 460 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 1 tablespoon garlic (minced)
  • 4 tablespoons soy sauce
  • 2 tablespoons sweet thai chili sauce
  • 1/4 teaspoon garlic
  • 1/4 teaspoon pepper
  • 2 cups broccoli florets
  • 1 red bell pepper (sliced)
  • 1 teaspoon sesame seeds
  • 1 oz cashew nuts
  • 1 tablespoon fresh lime juice
  • 1 tablespoon olive oil

Instructions
 

  • Make the Sweet Chili Glaze: In a small bowl, mix together the soy sauce, sweet chili sauce, garlic powder, and pepper. Set aside—this is the magic sauce that brings everything together!
  • Sauté the Aromatics: Heat the olive oil in a pan over medium-high heat. Add the diced red onions and minced garlic. Sauté for about a minute until fragrant and softened.
  • Brown the Beef: Add the ground beef and break it up with a spatula. Cook until browned and no longer pink, about 4-6 minutes.
  • Add the Veggies & Sauce: Toss in the broccoli and red bell pepper. Pour in the sweet chili soy glaze and stir well. Let everything cook for another 2-3 minutes, just until the veggies are tender-crisp.
  • Garnish & Serve!: Sprinkle in the sesame seeds and cashews for extra crunch. Squeeze fresh lime juice over the top for that final bright, zesty flavor.

Notes

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

Nutrition

Calories: 460kcalCarbohydrates: 29gProtein: 41gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.5gCholesterol: 88mgSodium: 2311mgPotassium: 1137mgFiber: 5gSugar: 15gVitamin A: 2436IUVitamin C: 162mgCalcium: 97mgIron: 6mg

Why This Meal Prep Recipe is a Game-Changer

  • Super Easy & Beginner-Friendly – No fancy techniques here! Just simple, straightforward cooking with big flavors.

  • Meal-Prep Perfection – This stir-fry stays fresh for days, making it an excellent grab-and-go meal.

  • Packed with Nutrients – You’re getting protein from the beef, fiber-rich veggies, and healthy fats from the cashews.

  • Customizable for Any Diet – Pair it with rice, noodles, or go low-carb with cauliflower rice or lettuce wraps!

  • Global Flavors Made Simple – That Thai sweet chili sauce gives you an irresistible sweet-heat kick with minimal effort.

  • Quick to Make – Just 20 minutes from start to finish! Perfect for busy schedules.

  • Budget-Friendly – Minimal ingredients, maximum flavor, and way cheaper than takeout!

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Tasty Ingredients for Stir Fry

  • Lean ground beef works best for a balanced meal.

  • Red Onion, diced – Adds a mild sweetness and depth of flavor.

  • Minced Garlic – Freshly minced for the best taste, or use pre-minced for convenience.

  • Soy Sauce – Provides a savory, umami-rich base for the sauce.

  • Sweet Thai Chili Sauce – Adds the perfect mix of sweet and spicy.

  • Garlic Powder – Enhances the garlic flavor without overpowering.

  • Black Pepper – Adds a subtle kick.

  • Broccoli Florets – Keep them bite-sized for even cooking.

  • Red Bell Pepper, sliced – Adds color, crunch, and a touch of sweetness.

  • Sesame Seeds – A small but mighty garnish for nutty flavor.

  • Cashew Nuts – Adds crunch and healthy fats.

  • Fresh Lime Juice – Brightens the dish with a zesty finish.

beef and broccoli cashew stir fry

How to Make Beef and Broccoli Cashew Stir Fry

  1. Prepare the Sweet Chili Sauce: In a small bowl, mix together the soy sauce, sweet Thai chili sauce, garlic powder, black pepper, and water. Stir well until combined, then set aside. This sauce will coat the beef and veggies, giving them an irresistible sweet and savory flavor.

  2. Sauté the Aromatics: Heat 1 tbsp olive oil in a large pan or wok over medium-high heat. Once the oil is hot, add the diced red onion and minced garlic. Stir frequently and cook for about 1-2 minutes, until the onions soften and the garlic becomes fragrant. Be careful not to burn the garlic—it should be golden, not brown.

  3. Brown the Beef: Add the ground beef to the pan, breaking it apart with a spatula as it cooks. Stir frequently to ensure even browning. Cook for 4-6 minutes until the beef is no longer pink and fully cooked through. If there is excess grease, carefully drain it before moving to the next step.

  4. Add the Vegetables & Sauce: Toss in the broccoli florets and sliced red bell pepper. Give everything a good stir so the veggies start cooking evenly. Then, drizzle the sweet chili soy sauce mixture over the beef and veggies. Stir well to coat everything in the sauce. Cook for another 2-3 minutes, until the broccoli is bright green and slightly tender but still crisp. The bell peppers should soften slightly while keeping a little crunch.

  5. Add Final Touches & Serve: Sprinkle the sesame seeds and cashew nuts over the stir-fry, adding a delicious crunch to the dish. Finally, drizzle fresh lime juice over the top to enhance the flavors.

beef and broccoli cashew stir fry

Meal Prep Tips for Beef Stir Fry

  • Extra Add-Ins for More Flavor & Texture: Fried Egg – Add a sunny-side-up egg for an extra protein boost! Avocado Slices – Creamy avocado balances out the heat. Chopped Green Onions – A fresh garnish to bring everything together.

  • Protein Swaps: Ground Turkey or Chicken – A leaner option with a slightly milder flavor. Tofu or Tempeh – For a plant-based alternative, crumble tofu or slice tempeh. Shrimp – Adds a seafood twist and pairs well with the sweet chili sauce.

  • Vegetable Swaps: Snap Peas – Adds extra crunch and natural sweetness. Carrots – Thinly sliced or shredded for added color and texture. Zucchini or Mushrooms – Great for bulking up the dish while keeping it low-calorie.

  • Sauce Swaps: Coconut Aminos – A lower-sodium, soy-free alternative to soy sauce. Sriracha or Red Pepper Flakes – If you want to add extra heat! Honey + Sriracha – Mix these together for a homemade sweet chili-style sauce.

beef and broccoli cashew stir fry

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Frequently Asked Questions

What kind of pan should I use?

A wok or large skillet works best for stir-fries because they distribute heat evenly and allow for quick cooking. If using a non-stick pan, you may need a little extra oil to prevent sticking.

What’s the best way to meal prep this for work lunches?

Store in airtight containers with rice, noodles, or cauliflower rice. Reheat in the microwave for 1-2 minutes with a splash of water to keep it from drying out.

Can I make this without nuts?

Yes! If you have a nut allergy or prefer to skip the cashews, try: Toasted sunflower seeds – Crunchy and nut-free. Adds a subtle nutty flavor. Water chestnuts – For a satisfying crunch.

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One Pan Thai Red Curry Cod

thai red curry cod

Looking to shake up your weekly meal prep with something bold, vibrant, and downright delicious? Let me introduce you to this Thai-Inspired Coconut Cod—a dish that’s bursting with rich, creamy flavors and fresh ingredients that’ll make your taste buds do a happy dance. Whether you’re juggling work, family, or just craving something new, this recipe is here to deliver.

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Calories: 497kcal | Carbohydrates: 17g | Protein: 35g | Fat: 34g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 73mg | Sodium: 1055mg | Potassium: 1248mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2851IU | Vitamin C: 125mg | Calcium: 112mg | Iron: 6mg

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thai red curry cod

thai red curry cod

One Pan Thai Red Curry Cod

Give this Thai-Inspired Red Curry Cod a spot in your meal prep rotation, and watch it become a go-to favorite. It’s comforting, fresh, and totally crave-worthy. Happy cooking
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 497 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz cod fillets
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 2 tablespoons garlic cloves (minced)
  • 2 tablespoons fresh ginger (minced)
  • 1 yellow bell pepper (sliced)
  • 4 fresh basil leaves
  • 2 tablespoons red curry paste
  • 1 cup coconut milk
  • 1/2 cup vegetable broth (or water, if needed to thin out the sauce)
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon olive oil

Instructions
 

  • Heat olive oil in a large skillet over medium heat. Add the red onions, green onions, garlic, and ginger. Sauté for 2-3 minutes until fragrant and softened.
  • Stir in the Thai red curry paste, mixing well to coat the aromatics.
  • Pour in the coconut milk and stir until combined. Add the fish sauce for that umami punch.
  • Gently place the cod fillets into the coconut broth. Add the sliced yellow bell peppers and fresh basil leaves.
  • Cover the skillet with a lid and reduce the heat to medium-low. Let it simmer gently for 10-12 minutes until the cod is cooked through and flaky.
  • If the sauce thickens too much, add a splash of water or vegetable broth to loosen it up.
  • Finish with a squeeze of fresh lime juice and garnish with extra basil leaves. Serve over fluffy rice or slurp-worthy rice noodles

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: 497kcalCarbohydrates: 17gProtein: 35gFat: 34gSaturated Fat: 23gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 73mgSodium: 1055mgPotassium: 1248mgFiber: 2gSugar: 3gVitamin A: 2851IUVitamin C: 125mgCalcium: 112mgIron: 6mg

Reasons Why This Recipe Is Perfect for Your Meal Prep:

  • Quick & Easy: Ready in under 30 minutes, it’s perfect for busy weekdays when time is tight but you still crave something wholesome.

  • One-Pan Wonder: Fewer dishes to wash means less time cleaning and more time enjoying your flavorful creation.

  • Meal Prep Friendly: The flavors deepen beautifully as it sits, making your leftovers taste even better the next day.

  • Nutrient-Packed: Cod is lean and protein-rich, while the veggies add fiber and antioxidants. A well-balanced, guilt-free meal!

  • Customizable: Spice lover? Add extra curry paste. Veggie fan? Toss in snap peas or carrots. Make it your own!

  • Exotic Yet Accessible: It brings Thai-inspired flavors to your kitchen with pantry-friendly ingredients.

  • Family-Approved: Mild, creamy, and subtly spiced, it’s a dish the whole family can enjoy—even picky eaters!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod fillets: Mild and flaky, cod absorbs the rich, aromatic flavors of the curry and coconut milk, making it the perfect protein base.

  • Red onions (diced): Adds a sweet, slightly sharp flavor that balances the creaminess of the coconut milk.

  • Green onions (chopped): Offers a fresh, slightly peppery bite that brightens the dish.

  • Garlic cloves (minced): Infuses the dish with a bold, savory depth that complements the curry paste.

  • Fresh Ginger (minced): Adds a warm, zesty kick that enhances the Thai-inspired flavors.

  • Yellow bell pepper (sliced): Sweet and crunchy, it provides a pop of color and texture against the tender cod.

  • Fresh basil leaves: Introduces a fragrant, herbal note that pairs beautifully with the creamy coconut base.

  • Thai red curry paste: The heart of the dish, bringing a spicy, aromatic depth with flavors of lemongrass, chili, and spices.

  • 1 cup coconut milk: Creates a rich, creamy sauce that mellows the heat of the curry paste and adds luscious texture.

  • Vegetable broth (or water if needed to thin out the broth): Lightens the sauce slightly, ensuring the perfect consistency without diluting flavor.

  • Lime juice: Adds a bright, tangy finish that cuts through the richness, enhancing all the flavors.

  • Fish sauce (adjust to taste): Provides umami depth and a subtle salty kick that ties everything together.

thai red curry cod

How to Meal Prep Thai Red Curry Cod

  1. Heat the olive oil: Pour 1 tablespoon of olive oil into a large skillet and place it over medium heat. Allow the oil to warm up for about 30 seconds until it shimmers slightly, which means it’s hot enough to cook the aromatics.

  2. Cook the aromatics: Add the diced red onions, chopped green onions, minced garlic, and minced ginger to the skillet. Stir them frequently with a wooden spoon or spatula and cook for 2-3 minutes until they become soft and fragrant, releasing their natural oils.

  3. Add the curry paste: Spoon in the Thai red curry paste and stir well to combine it with the cooked aromatics. Let it cook for 1 minute to bloom the spices, which will enhance the flavor of the dish.

  4. Create the sauce: Slowly pour in the coconut milk while stirring to create a smooth, creamy mixture. Add the fish sauce at this stage to infuse the sauce with umami flavor. Continue stirring until everything is well combined.

  5. Add the cod and vegetables: Gently place the cod fillets into the coconut curry sauce, making sure they’re partially submerged for even cooking. Scatter the sliced yellow bell peppers and fresh basil leaves around the fish.

  6. Simmer the dish: Cover the skillet with a lid to trap the heat and moisture. Reduce the heat to medium-low to prevent the sauce from boiling too vigorously. Let the dish simmer gently for 10-12 minutes. Check the cod by gently flaking it with a fork—it should be opaque and easily flake apart when fully cooked.

  7. Adjust the consistency: If the sauce seems too thick, add a splash of vegetable broth or water to loosen it up. Stir gently to combine without breaking the cod fillets.

  8. Finish with lime: Once the cod is cooked through, turn off the heat. Squeeze fresh lime juice over the dish to brighten the flavors. Garnish with extra basil leaves for a fresh, aromatic finish.

  9. Serve and enjoy: Serve the Thai-Inspired Coconut Cod over a bed of steamed rice or rice noodles to soak up the delicious sauce. Enjoy your flavorful, nutritious meal!

thai red curry cod

Pairing Tips for Red Curry Cod

  • Serve with grains: Pair with jasmine rice, brown rice, or quinoa for a fiber-rich, satisfying base.

  • Add fresh sides: A simple cucumber salad with lime juice and chili flakes offers a refreshing, crunchy contrast.

  • Steamed Broccoli or Bok Choy: Simple steamed greens balance the rich flavors with a clean, fresh bite.

  • Toppings: Top with chopped peanuts or cashews for an extra crunch.

thai red curry cod

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Citrus Ginger Salmon Spinach Salad with Roasted Beets

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Frequently Asked Questions

Can I use frozen cod?

Yes, just make sure to thaw the cod completely and pat it dry before cooking to prevent excess water from diluting the sauce.

Is this dish spicy?

It has a mild kick from the Thai red curry paste, but you can adjust the heat by adding more or less curry paste to suit your taste.

What can I use instead of fish sauce?

You can use salt, soy sauce, or even miso paste for an umami boost.

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Beef and String Beans Stir Fry

beef stir fry with green beans and red bell pepper

Are you new to meal prepping but eager to enjoy flavorful, healthy meals during the week? This Beef and String Bean Stir Fry is your perfect gateway recipe! Packed with vibrant veggies, tender beef, and a savory-sweet sauce, it’s a dish that’s just as good as takeout but healthier, easier, and more budget-friendly.

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Calories: 353kcal | Carbohydrates: 25g | Protein: 31g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 68mg | Sodium: 1826mg | Potassium: 872mg | Fiber: 5g | Sugar: 16g | Vitamin A: 2751IU | Vitamin C: 95mg | Calcium: 103mg | Iron: 4mg

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beef stir fry with green beans and red bell pepper

beef stir fry with green beans and red bell pepper

Beef and String Beans Stir Fry

This quick and easy Beef and String Beans Stir Fry combines tender beef, crisp veggies, and a flavorful homemade sauce for a healthy, beginner-friendly meal perfect for meal prep.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course, main dish
Cuisine Asian
Servings 2
Calories 353 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 8 oz flank steak (thinly sliced)
  • 2 cloves garlic (minced)
  • 2 cups string beans
  • 1 red bell pepper (sliced)
  • 1/4 cup green onions (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon sesame seeds

Stir Fry Sauce

  • 3 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1 teaspoon sesame oil

Instructions
 

  • Make the Sauce: In a small bowl, mix together the soy sauce, oyster sauce, lime juice, honey, and sesame oil. Set aside.
  • Cook the Beef: Heat a wok or large skillet over high heat. Add 1 tablespoon of olive oil and sear the beef strips until browned, about 3–4 minutes. Remove from the wok and set aside.
  • Cook the Veggies: Reduce the heat to medium and toss in the minced garlic, string beans, and red bell pepper. Stir-fry for about a minute until the veggies are tender but still crisp.
  • Combine and Sauce: Add the beef back to the wok and pour in the stir fry sauce. Stir well to coat everything evenly. Cook for another 1–2 minutes.
  • Garnish and Serve: Sprinkle with green onions and sesame seeds for a fresh, nutty finish.

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: 353kcalCarbohydrates: 25gProtein: 31gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 68mgSodium: 1826mgPotassium: 872mgFiber: 5gSugar: 16gVitamin A: 2751IUVitamin C: 95mgCalcium: 103mgIron: 4mg

Why This Stir Fry Is Perfect for Beginner Meal Preppers

  • Simple Ingredients, Big Flavor: The recipe uses pantry staples like soy sauce, honey, and sesame oil for a sauce that’s bursting with flavor. No need to hunt for hard-to-find ingredients!

  • Minimal Prep Time: With just a few fresh ingredients and pre-mixed sauce, you’ll have everything ready in no time.

  • Quick Cooking: From start to finish, this stir fry takes less than 20 minutes to prepare—perfect for busy weeknights.

  • Customizable for Your Taste: Don’t like string beans? Swap them out for broccoli or snap peas. Prefer chicken or tofu? Those work, too!

  • Balanced and Nutritious: This dish is packed with lean protein, fiber-rich veggies, and healthy fats—keeping you full and satisfied without sacrificing health.

  • Great for Reheating: The stir fry reheats beautifully, making it ideal for meal prep. Divide it into containers and enjoy it all week long!

  • Just as Good as Takeout: Skip the greasy takeout box—this stir fry delivers restaurant-quality flavor without the extra calories, cost, or waiting time.

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To Make Beef and String Beans Stir Fry, You’ll Need

  • Flank Steak: Flank steak is a lean, flavorful cut of beef that cooks quickly when sliced thinly, making it perfect for stir fry. Its hearty texture contrasts beautifully with the crisp veggies, adding a satisfying chew to each bite.

  • Garlic: Garlic is the flavor base of this dish, adding a warm, aromatic depth that enhances the overall taste. It complements the beef and vegetables without overpowering them.

  • String Beans: String beans provide a crunchy, fresh texture that balances the richness of the beef. They also absorb the savory stir fry sauce, giving you bursts of flavor with every bite.

  • Red Bell Pepper: The red bell pepper adds a pop of sweetness and vibrant color to the dish. Its slightly crisp texture pairs well with the string beans and contrasts the tenderness of the beef.

  • Green Onion: Green onions bring a mild, fresh onion flavor and a touch of brightness. Used as a garnish, they add visual appeal and a light, aromatic finish to the dish.

  • Sesame Seeds: Sesame seeds add a nutty, toasted flavor and a subtle crunch. They’re a simple garnish that elevates the dish’s texture and aesthetic.

  • Soy Sauce: The soy sauce is the backbone of the stir fry sauce, delivering a rich, umami-packed flavor that ties the ingredients together.

  • Oyster Sauce: Oyster sauce enhances the savory depth with a hint of sweetness, creating a balanced, complex flavor profile that coats the beef and vegetables perfectly.

  • Lime Juice: Lime juice adds a bright, tangy note that cuts through the richness of the beef and sauce, giving the dish a refreshing balance.

  • Honey: Honey provides a natural sweetness that offsets the salty and tangy elements, ensuring the stir fry has a harmonious blend of flavors.

  • Sesame Oil: Sesame oil adds a rich, nutty aroma that gives the dish its signature stir fry essence. A little goes a long way, and it rounds out the sauce beautifully.

beef stir fry with green beans and red bell pepper

How to prepare Beef and String Beans Stir Fry

  1. Make the Sauce: In a small bowl, whisk together the soy sauce, oyster sauce, lime juice, honey, and sesame oil until smooth. This is your stir fry sauce, which will bring all the flavors together—set it aside for now.

  2. Prep the Beef: Make sure your flank steak is sliced into thin strips (about ¼ inch thick) to cook evenly and quickly. Pat the slices dry with a paper towel to help them sear properly.

  3. Cook the Beef: Heat a wok or large skillet over high heat until it’s hot (you should see a slight shimmer on the surface). Add 1 tablespoon of olive oil, swirling it to coat the pan. Carefully add the beef strips in a single layer and let them sear without moving for 1–2 minutes. Flip and cook for another 1–2 minutes until browned. Remove the beef from the pan and set aside on a plate.

  4. Cook the Veggies: Reduce the heat to medium to prevent burning. Add the minced garlic, string beans, and sliced red bell pepper to the wok. Stir-fry for about 1 minute, stirring frequently, until the veggies start to soften but remain crisp.

  5. Combine and Sauce: Return the cooked beef to the wok and pour in the stir fry sauce. Stir everything together thoroughly so the beef and veggies are well-coated. Let it cook for another 1–2 minutes, allowing the sauce to slightly thicken and the flavors to meld together.

  6. Garnish and Serve: Turn off the heat and sprinkle the stir fry with sliced green onions and sesame seeds for a pop of color and flavor. Serve hot over cooked rice or noodles for a complete meal.

beef stir fry with green beans and red bell pepper

Meal Prep Pairing Tips for Beef Stir Fry

  • Carb Base Options : Classic white or brown rice soaks up the flavorful stir fry sauce and balances the meal. For extra indulgence, pair with a simple egg fried rice or veggie fried rice. Lo mein, soba, or rice noodles are excellent for turning this dish into a hearty, slurp-worthy meal.

  • Light and Fresh Sides: A refreshing, tangy cucumber salad  with a hint of sesame to complement the stir fry. Serve fresh or baked spring rolls for a light appetizer or side.

  • Soup Pairings: A light, savory miso soup broth with tofu and seaweed adds warmth without overpowering the stir fry. Hot and Sour Soup with it’s bold flavors pair well with the sweet and savory stir fry.

  • Chili Garlic Sauce: For those who love spice, a drizzle of this adds a fiery kick.

beef stir fry with green beans and red bell pepper

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Frequently Asked Questions

Can I use a different cut of beef?

Yes! Flank steak is ideal because it’s lean and tender when sliced thinly, but you can also use sirloin, skirt steak, or even pre-sliced stir fry beef. Just be sure to cut against the grain for the best texture.

What can I use instead of string beans?

If string beans aren’t available, try snap peas, broccoli florets, or zucchini. These veggies will still provide a nice crunch and pair well with the sauce.

What if I don’t have a wok?

No worries! A large, heavy-bottomed skillet works just as well. The key is to cook on high heat and keep the ingredients moving to prevent sticking or burning.

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Smash Chicken Tacos

chicken smashed tacos

Tacos are life, right? But who says you need a taco truck to enjoy a delicious, crave-worthy bite? These Smashed Chicken Tacos are the ultimate answer to your weekday meal prep woes. Juicy ground chicken seasoned to perfection, golden tortillas with a crispy sear, and fresh toppings that scream flavor—it’s everything you love about tacos, minus the guilt and price tag of takeout.

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Calories: 448kcal | Carbohydrates: 27g | Protein: 22g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 891mg | Potassium: 1130mg | Fiber: 8g | Sugar: 12g | Vitamin A: 862IU | Vitamin C: 18mg | Calcium: 28mg | Iron: 2mg

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chicken smashed tacos

chicken smashed tacos

Smash Chicken Tacos

These Smashed Chicken Tacos are proof that meal prep doesn’t have to be boring. They’re quick, fun, and full of flavor—plus, they satisfy those taco cravings in the best way possible. So grab your skillet and let’s get smashing!
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 448 kcal

Equipment

  • skillet
  • mixing bowl

Ingredients
  

  • 8 oz ground chicken
  • 4 mini tortillas
  • 1 cup pico de gallo
  • 1 cup shredded lettuce
  • 1 avocado (sliced)
  • 1/2 teaspoon taco seasoning
  • 1 tablespoon olive oil

Instructions
 

  • Season the Chicken: In a mixing bowl, combine the ground chicken with taco seasoning. Mix gently by hand to keep the chicken tender, then divide into four equal portions and roll into balls.
  • Prep the Tortillas: Lay out your mini tortillas and place a chicken ball in the center of each. Use your hands or a measuring cup to flatten the chicken, spreading it evenly across the tortilla.
  • Sizzle Time: Heat a large skillet over high heat and drizzle with olive oil. Place each tortilla in the pan, chicken side down. Use a spatula to firmly press the tortilla into the pan for a crispy, golden finish.
  • Flip & Finish: Cook until the chicken is browned and cooked through, about 3-4 minutes. Flip and cook the tortilla side until it’s beautifully golden and crisp.
  • Top It Off: Pile on shredded lettuce, fresh pico de gallo, and creamy avocado slices. Serve immediately or store 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: 448kcalCarbohydrates: 27gProtein: 22gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 98mgSodium: 891mgPotassium: 1130mgFiber: 8gSugar: 12gVitamin A: 862IUVitamin C: 18mgCalcium: 28mgIron: 2mg

Why These Smashed Chicken Tacos Make Meal Prep Fun:

  • Flavor Explosion: These tacos are packed with flavor from the seasoned chicken to the fresh pico de gallo and creamy avocado. They’re so good, you’ll forget about that takeout menu.

  • Perfectly Portion-Controlled: Mini tortillas keep portions in check without leaving you feeling deprived. Plus, they’re just so cute!

  • Quick & Easy: This recipe takes less than 30 minutes from start to finish, making it ideal for busy weekdays.

  • Budget-Friendly: Forget overpriced takeout! These tacos cost a fraction of what you’d spend at a restaurant and use minimal ingredients.

  • Customizable: Want extra heat? Add jalapeños. Craving cheese? Sprinkle some on top. These tacos are a blank canvas for your favorite toppings.

  • Meal Prep Magic: Make a batch and store them in the fridge. Reheat in a skillet or air fryer, and they’re just as delicious as day one.

  • Know What’s in Your Food: When you cook at home, you control the ingredients—no hidden sugars, excess sodium, or mystery oils. Just clean, wholesome goodness.

The PrepYoSelf Newsletter

INGREDIENTS YOU NEED

  • Ground Chicken: The star of the show! Ground chicken is lean, versatile, and absorbs flavors beautifully. When seasoned with taco seasoning, it becomes savory, slightly spicy, and packed with flavor. Its mild taste makes it the perfect base to let the fresh toppings shine.

  • Mini Flour Tortillas: These 4-inch tortillas are the ideal size for creating individually portioned tacos. They provide a soft, slightly chewy texture that crisps up beautifully when cooked. The tortilla acts as the foundation, holding all the deliciousness together while adding a subtle, comforting flavor.

  • Taco Seasoning: This blend of spices—typically including chili powder, cumin, paprika, and garlic powder—adds warmth, depth, and a hint of smokiness to the chicken. It’s the secret to turning simple ground chicken into a taco sensation!

  • Pico de Gallo: Fresh, vibrant, and zesty, pico de gallo brings a burst of flavor to every bite. Made from tomatoes, onions, cilantro, lime juice, and sometimes jalapeños, it adds a juicy, tangy element that balances the savory chicken.

  • Shredded Lettuce: This light, crunchy addition adds freshness and texture to the tacos. It contrasts the warm, cooked components with a crisp bite, making the dish feel balanced and refreshing.

  • Avocado: Creamy, rich, and slightly nutty, avocado ties everything together. It complements the spice from the chicken and the tanginess of the pico de gallo, while adding a luxurious texture to each bite. Plus, it’s packed with healthy fats to keep you feeling full and satisfied.

chicken smashed tacos

How to Meal Prep Smash Chicken Tacos

  1. Season the Chicken: In a medium-sized mixing bowl, add the ground chicken and sprinkle the taco seasoning evenly over it. Using clean hands, gently mix until the seasoning is well combined with the chicken. Divide the mixture into four equal portions and roll each into a ball.

  2. Prepare the Tortillas: Lay out the mini tortillas on a clean surface. Place one chicken ball in the center of each tortilla. Using your hands or the back of a spoon, flatten and spread the chicken across the tortilla until it forms an even layer, covering the tortilla’s surface.

  3. Heat the Skillet: Place a large skillet on the stove and set it to high heat. Add a drizzle of olive oil (about 1 tablespoon) and let it heat up for about 30 seconds to a minute. You’ll know it’s ready when the oil looks shiny and moves easily across the pan.

  4. Cook the Chicken Side: Carefully place each tortilla into the skillet, chicken side down. Use a spatula to firmly press down on the tortilla to ensure the chicken makes full contact with the pan. Cook for 3-4 minutes or until the chicken is fully cooked and has developed a golden-brown crust.

  5. Flip and Cook the Tortilla Side: Gently flip the tortilla over so the chicken side is facing up. Let the tortilla side cook for another 2-3 minutes, or until it becomes golden brown and slightly crispy. Remove the tacos from the skillet and set them on a plate.

  6. Add the Toppings: Once all the tacos are cooked, top them with shredded lettuce, pico de gallo, and avocado slices. Serve immediately or let them cool before storing in airtight containers for meal prep.

chicken smashed tacos

Meal Prep Pairing Tips

  • Side Salad: A citrusy arugula or spinach salad with a lime vinaigrette complements the tacos’ zestiness.

  • Mexican Street Corn Salad (Elote Salad): This creamy, tangy dish pairs perfectly with the tacos’ savory flavors.

  • Cilantro Lime Rice: The subtle lime and cilantro flavors echo the tacos’ fresh toppings.

  • Black Beans or Refried Beans: A classic side that adds a creamy texture and boosts protein and fiber.

  • Tortilla Chips with Guacamole or Salsa: These make a great appetizer or side to munch on while enjoying your tacos.

  • Jicama Slaw: This crunchy, slightly sweet slaw adds a refreshing twist.

chicken smashed tacos

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Frequently Asked Questions

Can I use a different type of meat?

Yes! Ground turkey, pork, and beef can be substituted for the chicken. Just adjust the seasonings as needed to match your choice of protein.

How do I know the chicken is cooked through?

The chicken should be golden-brown on the outside and reach an internal temperature of 165°F (74°C). If you don’t have a thermometer, make sure there’s no pink in the center of the chicken.

Can I cook these in the oven instead of on the stove?

Yes! Preheat your oven to 400°F (200°C). Arrange the tortilla-chicken combos on a lined baking sheet, chicken side up. Bake for 12-15 minutes or until the chicken is cooked through and golden. For a crispier tortilla, broil for an additional 1-2 minutes.

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One Pan Creamy Orzo Pasta with Squash

orzo pasta with yellow squash

If you’re looking for an easy, flavorful, and nutritious meal prep idea, this creamy orzo pasta with yellow squash is your new go-to! It’s simple to make, and the caramelized onion and herb flavor from the Boursin cheese will take your taste buds to the next level. Perfect for a busy week ahead, this dish combines hearty pasta, fresh squash, and creamy cheese for a satisfying meal you’ll love to have on hand.

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Calories: 170kcal | Carbohydrates: 22g | Protein: 5g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Cholesterol: 15mg | Sodium: 101mg | Potassium: 313mg | Fiber: 2g | Sugar: 3g | Vitamin A: 349IU | Vitamin C: 17mg | Calcium: 34mg | Iron: 1mg

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orzo pasta with yellow squash

orzo pasta with yellow squash

Creamy Orzo Pasta with Squash

This creamy orzo pasta with yellow squash is a quick and easy meal prep dish featuring tender orzo, sautéed squash, and a rich Boursin cheese sauce, perfect for busy beginners.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 2
Calories 170 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 1/3 cup orzo pasta
  • 1 cup water
  • 2 tablespoons Boursin Cheese (Caramelized Onion and Herb Flavor)
  • 1 yellow squash

Instructions
 

  • Cook the Orzo: Prepare the orzo pasta according to package instructions, usually 8-10 minutes.
  • Cook the Squash: While the orzo cooks, slice the yellow squash and add it to the pot once the pasta is done. Cook for a few minutes until fork-tender.
  • Mix in the Cheese: Stir in the Boursin cheese until the pasta and squash are fully coated and creamy. Just season with salt to taste.

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: 170kcalCarbohydrates: 22gProtein: 5gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 15mgSodium: 101mgPotassium: 313mgFiber: 2gSugar: 3gVitamin A: 349IUVitamin C: 17mgCalcium: 34mgIron: 1mg

Why this Recipe Rocks:

  • Simple Ingredients: This recipe uses just a few basic, budget-friendly ingredients—orzo pasta, yellow squash, and Boursin cheese—making it easy to shop for and prepare without breaking the bank.

  • Quick and Easy: With minimal steps, this recipe is perfect for beginners looking for a fast, hassle-free meal prep idea that doesn’t require complex techniques or long cooking times.

  • Flavorful Twist: The Boursin cheese adds a creamy, savory punch to the dish, introducing beginners to the concept of enhancing meals with rich, flavorful ingredients.

  • Versatile: This recipe can easily be customized with other vegetables, proteins, or seasonings, allowing beginners to get creative while sticking to simple ingredients.

  • Meal Prep Friendly: The dish stores well in the fridge for several days, offering beginners a chance to practice portioning and preparing meals in advance, making their week easier.

  • Nutrient-Rich: With squash providing vitamins and fiber, this dish helps beginner cooks learn how to balance flavor and nutrition without needing to complicate their meals.

  • Culinary Flair: Stirring in Boursin cheese creates a rich creamy sauce with restaurant-quality flavors.

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Simple Balanced Ingredients:

  • Orzo Pasta: Orzo is a small, rice-shaped pasta that cooks quickly and has a light, tender texture. It serves as a great base for this dish because it absorbs flavors well while still maintaining its shape. Its neutral flavor complements the richness of the Boursin cheese and the freshness of the squash, making it a versatile choice for beginner cooks who want to experiment with different flavor combinations.

  • Yellow Squash: Yellow squash adds a subtle sweetness and a delicate texture to the dish. When cooked, it softens to a tender, melt-in-your-mouth consistency that pairs beautifully with the creamy pasta. The mild flavor of squash doesn’t overpower the dish, allowing the richness of the cheese to shine through while providing a healthy, nutrient-packed component to the meal.

  • Boursin Cheese (Caramelized Onion and Herb Flavor): Boursin cheese is a soft, creamy cheese that is infused with bold flavors like caramelized onion and herbs. It melts effortlessly into the pasta, creating a velvety sauce that coats every bite. The creamy texture and savory, aromatic taste elevate the dish without needing heavy cream or complicated ingredients. For beginner cooks, Boursin cheese is a great shortcut to adding rich, restaurant-style flavors without the need for extensive cooking skills or ingredients.

orzo pasta with yellow squash

Quick and Easy Recipe Steps:

  1. Cook the Orzo Pasta: Begin by cooking the orzo pasta according to the instructions on the package. It’s usually a quick process, taking about 8-10 minutes. Make sure to stir occasionally to prevent sticking.

  2. Prep the Squash: While the pasta is cooking, slice the yellow squash into thin rounds. This helps it cook evenly and quickly.

  3. Cook the Squash: Once the orzo pasta is done, add the sliced yellow squash to the pot. Cook it for a few minutes until the squash is fork-tender and slightly golden. You’ll love how the squash softens and absorbs the flavors of the pasta.

  4. Add the Boursin Cheese: Stir in the Boursin cheese (caramelized onion and herb flavor) and mix well. The cheese will melt into the pasta, creating a creamy, flavorful coating. Keep stirring until the pasta and squash are fully coated and the cheese is evenly distributed. Season with salt to taste.

orzo pasta with yellow squash

Meal Prep Pairings for Orzo Pasta

  • Grilled Chicken or Turkey: Add lean protein like grilled chicken or turkey breast to balance the creamy pasta. The mild flavors of the poultry complement the richness of the Boursin cheese, while providing a protein boost to keep you full longer.

  • Grilled Shrimp: Grilled shrimp adds a touch of elegance and a mild seafood flavor that pairs well with the creamy, herb-infused sauce of the pasta. Its lightness contrasts with the richness of the orzo and cheese, creating a delicious and well-rounded dish.

  • Light Tomato Soup: Pair the creamy pasta with a light tomato soup for a comforting and classic combination. The acidity of the tomatoes cuts through the richness of the orzo, while the soup provides a warm and hearty side dish.

  • Mixed Greens Salad: A light mixed greens salad with a tangy vinaigrette is a perfect contrast to the creamy pasta. The acidity of the dressing will help cut through the richness of the dish, refreshing your palate with each bite.

  • Fresh Fruit: A light fruit salad or fresh fruit, such as grapes, apple slices, or citrus segments, offers a refreshing, slightly sweet contrast to the savory pasta. This helps balance the richness and adds a pop of color to your plate.

  • Pesto Drizzle: For an added burst of flavor, drizzle a bit of homemade or store-bought pesto on top of the pasta. The fresh basil, garlic, and olive oil in the pesto will enhance the herbaceous notes of the Boursin cheese and add an aromatic finish.

orzo pasta with yellow squash

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Frequently Asked Questions

Can I use a different type of pasta instead of orzo?

Yes! You can substitute orzo with any small pasta like couscous, elbow macaroni, or farfalle. Just be sure to adjust the cooking time according to the pasta you choose.

How long can I store this in the fridge?

This creamy orzo pasta with yellow squash will stay fresh in an airtight container in the fridge for up to 4 days. Just reheat it in the microwave or on the stovetop when you’re ready to eat.

Can I use a different type of cheese?

Yes, you can swap Boursin cheese for other soft cheeses like goat cheese, cream cheese, or ricotta. You can also experiment with hard cheeses like parmesan or pecorino for a different flavor profile.