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Raspberry Oatmeal Muffins

heart shaped raspberry oatmeal muffins in a muffin pan

These Raspberry Banana Oatmeal Muffins are about to become your new go-to! They’re naturally sweet, packed with fiber, and bursting with fresh raspberry goodness—all while being ridiculously easy to prep ahead for the week.

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Calories: 162kcal | Carbohydrates: 30g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 32mg | Sodium: 101mg | Potassium: 235mg | Fiber: 3g | Sugar: 17g | Vitamin A: 126IU | Vitamin C: 7mg | Calcium: 110mg | Iron: 1mg
heart shaped raspberry oatmeal muffins
heart shaped raspberry oatmeal muffins in a muffin pan

Raspberry Banana Oatmeal Muffins

These Raspberry Banana Oatmeal Muffins are a nutritious, meal-prep-friendly breakfast or snack made with simple ingredients like bananas, oats, raspberries, and honey for a naturally sweet, wholesome treat.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast, Snack
Cuisine American
Servings 6
Calories 162 kcal

Equipment

  • silicone muffin pan (use heart shaped or regular shaped mffin pans)
  • mixing bowl

Ingredients
  

  • 1 banana
  • 1 egg
  • 1 cup milk
  • 2 cups oatmeal
  • 1 cup raspberries
  • 1/4 cup honey
  • 1 teaspoon cinnamon powder
  • 1 teaspoon baking powder

Instructions
 

  • Preheat & Prep: Set your oven to 350°F and get your silicone muffin cups ready. (Heart-shaped ones make these extra fun, but regular ones work too!)
  • Mash & Mix: In a medium bowl, mash the banana until smooth. Add the egg, milk, honey, and cinnamon powder, stirring until the mixture is well combined.
  • Oats & Lift: Stir in the oatmeal and baking powder, mixing everything together until well incorporated.
  • Fill & Top: Evenly pour the mixture into 12 silicone muffin cups, filling each to the top. Gently press raspberries into each one so they sink into the batter.
  • Bake & Enjoy: Pop them into the oven for 20-25 minutes or until a toothpick inserted in the center comes out clean. Let them cool before removing from the cups.

Notes

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

Nutrition

Calories: 162kcalCarbohydrates: 30gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 32mgSodium: 101mgPotassium: 235mgFiber: 3gSugar: 17gVitamin A: 126IUVitamin C: 7mgCalcium: 110mgIron: 1mg

Why You’ll Love These Muffins:

  • Meal-Prep Friendly: Make a batch on Sunday, and you’ve got grab-and-go breakfasts or snacks ready for the whole week!
  • Nourishing & Wholesome: Made with real ingredients—banana, oatmeal, raspberries, and honey—so you’re fueling your body the right way.
  • No Mess, No Stress: No fancy equipment needed, just one bowl and a spoon! Plus, silicone muffin cups = zero sticking and easy cleanup.
  • Fun & Delicious: Who says healthy eating has to be boring? The heart-shaped muffins add a cute, playful touch that makes eating them even more enjoyable!

The PrepYoSelf Newsletter

Budget-Friendly Ingredients:

  • Banana: A ripe banana is the key to keeping these muffins naturally sweet without the need for refined sugar. It also adds moisture, helping the muffins stay soft and tender. Bananas are packed with potassium, fiber, and antioxidants, making them a great choice for sustained energy throughout the day.
  • Egg: The egg acts as a binder, holding all the ingredients together so the muffins don’t fall apart. It also adds a bit of protein, which helps keep you full longer and supports muscle health. If you need an egg-free option, a flaxseed or chia seed egg can work as a substitute.
  • Milk: Milk helps blend all the ingredients together smoothly while adding a creamy, slightly rich texture. It also provides calcium, vitamin D, and protein, all essential for strong bones and overall health. You can use dairy or plant-based milk, depending on your preference.
  • Oatmeal: Oats are the base of these muffins, replacing traditional flour to keep them gluten-free and packed with fiber. Oatmeal provides a satisfying texture and helps keep you full for hours. It also adds a mild, nutty flavor that pairs well with the banana and raspberries.
  • Raspberries: Fresh raspberries add a pop of tangy sweetness that balances out the rich banana and hearty oats. They are loaded with vitamins, fiber, and antioxidants, making them a great addition to a healthy diet. Pressing them into the muffin batter ensures they don’t get crushed while baking, keeping their juicy texture intact.
  • Honey: Honey adds a light caramel-like sweetness that complements the banana and raspberries. Unlike refined sugar, honey contains trace minerals and antioxidants that offer a bit more nutritional value while enhancing the overall flavor.
  • Cinnamon Powder: Cinnamon gives these muffins a subtle warmth and spice that enhances the natural sweetness of the banana and honey. It also has anti-inflammatory properties and can help regulate blood sugar levels.
  • Baking Powder: Since these muffins are made without traditional flour, baking powder is essential for adding a little lift. It helps create a soft, airy texture so the muffins don’t feel too dense or heavy.
heart shaped raspberry oatmeal muffins in a muffin pan

How to Meal Prep Raspberry Oatmeal Muffins

  1. Preheat & Prep: Preheat your oven to 350°F (175°C). Place 12 silicone muffin cups on a baking tray or lightly grease a standard muffin tin if not using silicone cups.
  2. Mash & Mix Wet Ingredients: In a medium-sized mixing bowl, peel the banana and mash it with a fork until smooth and lump-free. Crack the egg into the bowl and whisk it in with the banana. Pour in the milk, honey, and cinnamon powder, stirring well until everything is evenly combined.
  3. Add Dry Ingredients: Sprinkle in the oatmeal and baking powder. Stir everything together until the mixture is thick and well incorporated. The batter will be wetter than traditional muffin batter but should still hold together.
  4. Fill Muffin Cups & Add Raspberries: Using a spoon or small measuring cup, evenly distribute the batter into the 12 muffin cups, filling each to the top. Place raspberries on top of each muffin, gently pressing them down so they sink slightly into the batter.
  5. Bake & Check for Doneness: Place the muffins in the oven and bake for 20-25 minutes, or until the tops are golden brown. To check for doneness, insert a toothpick into the center of a muffin—if it comes out clean, they’re ready!
  6. Cool & Store: Remove the muffins from the oven and let them cool for 5-10 minutes before carefully removing them from the cups. This helps them firm up and prevents crumbling.

heart shaped raspberry oatmeal muffins

Meal Prep Pairing Tips:

  • Greek Yogurt: Pair with Greek yogurt for extra protein and creaminess. Add a drizzle of honey or a sprinkle of granola for crunch.
  • Egg or Nuts: Serve with a hard-boiled egg or a handful of almonds for additional protein and healthy fats.
  • Spreads: Spread with almond butter, peanut butter, or sunflower seed butter for extra flavor and healthy fats.
  • Swap for Different Sweeteners: Maple syrup instead of honey for a slightly richer, caramel-like flavor. Mashed dates for a natural sweetness boost with extra fiber.
  • Make It Dairy-Free: Use almond milk, oat milk, or coconut milk instead of regular milk.
  • Enhance the Texture & Flavor: Add chopped nuts (walnuts, pecans, or almonds) for crunch. Mix in dark chocolate chips for a hint of indulgence. Stir in shredded coconut for a tropical twist.
heart shaped raspberry oatmeal muffins

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Frequently Asked Questions

Can I use quick oats instead of rolled oats?

Yes! Quick oats work just fine and will give the muffins a slightly softer texture. If you prefer a more chewy texture, stick with rolled oats. Avoid using steel-cut oats as they won’t soften enough in this recipe.


Can I use frozen raspberries instead of fresh?

Absolutely! If using frozen raspberries, do not thaw them beforehand, as they might make the batter too wet. Just press them directly into the muffin batter and bake as usual.


Can I make these muffins in a regular muffin tin instead of silicone molds?

Yes! If using a regular muffin tin, be sure to grease it well or use paper liners for easy removal. The baking time may stay the same, but always check with a toothpick to see if they’re done.

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Fig Glazed Roasted Sheet Pan Chicken Thighs

fig glazed roasted chicken with arugula salad

Are you a busy person looking for an easy way to level up your meal prep without spending hours in the kitchen? This Fig Glazed Roasted Chicken Thighs with Potatoes and Shallots recipe is your answer! It’s the perfect balance of juicy chicken, crispy potatoes, and caramelized shallots—all roasted together on one sheet pan with a flavorful marinade that takes simple ingredients to the next level. Plus, it’s incredibly easy to make and packed with flavor!

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

Calories: 378kcal | Carbohydrates: 16g | Protein: 20g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 239mg | Potassium: 490mg | Fiber: 1g | Sugar: 4g | Vitamin A: 94IU | Vitamin C: 4mg | Calcium: 25mg | Iron: 2mg

fig glazed roasted chicken

fig glazed roasted chicken with arugula salad

Fig Glazed Roasted Sheet Pan Chicken

This Fig Glazed Roasted Chicken is a flavorful, meal-prep-friendly dish featuring juicy, caramelized chicken thighs, tender potatoes, and sweet shallots, all coated in a rich, tangy marinade for an easy, elevated homemade meal.
No ratings yet
Prep Time 5 minutes
Cook Time 40 minutes
Course Main Course
Cuisine American
Servings 4
Calories 378 kcal

Equipment

  • knife
  • cutting board
  • peeler
  • sheet pan
  • oven

Ingredients
  

The Main Ingredients

  • 4 chicken thighs (bone in)
  • 1 russet potato (peeled and cubed)
  • 1 shallot (peeled and sliced)

Marinade

  • 2 tablespoons Trader Joe's Fig Butter
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon Italian Seasoning
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt

Instructions
 

  • Preheat your oven to 400°F (200°C): Prepare the marinade: In a small bowl, whisk together the Fig Butter, olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and black pepper. This blend is the secret to turning this basic meal into something exceptional.
  • Arrange your ingredients: On a sheet pan, add the chicken thighs, cubed potatoes, and sliced shallots. Drizzle everything evenly with the marinade.
  • Brush the chicken: Use a brush or spoon to coat the chicken thighs generously with the marinade. This is where the flavor magic happens.
  • Roast: Pop the sheet pan into the oven and roast for about 35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The potatoes should be tender, and the shallots will be caramelized.

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: 378kcalCarbohydrates: 16gProtein: 20gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 111mgSodium: 239mgPotassium: 490mgFiber: 1gSugar: 4gVitamin A: 94IUVitamin C: 4mgCalcium: 25mgIron: 2mg

Why This Recipe is a Perfect Meal Prep:

  • One Sheet Pan, One Cleanup: No need to deal with a bunch of different pots and pans. Everything cooks together on a single sheet pan, making cleanup a breeze.
  • Simple Ingredients, Big Flavor: The fig butter gives the chicken a sweet-savory flavor, while the vinegar balances it out with a slight tang. Italian seasoning, garlic powder, and shallots round out the flavor profile, taking this meal far beyond basic roasted chicken.
  • Affordable Ingredients: Russet potatoes, chicken thighs, and shallots are all affordable, pantry-friendly ingredients, but they transform into something far more gourmet with this marinade.
  • Meal Prep-Friendly: This dish holds up well in the fridge for several days, so you can prepare it ahead of time for easy, flavorful lunches or dinners throughout the week.
  • Balanced Nutrients: The chicken thighs provide protein, the potatoes are a great source of complex carbs, and the shallots add a pop of flavor while giving you a touch of fiber. It’s a balanced, satisfying meal all on one tray.
  • Customizable: Don’t have fig butter? Use apple butter or even a bit of honey for a similar sweetness. The marinade is super versatile and can be adjusted to your taste.
  • Quick & Easy: With just 10 minutes of prep, this dish is in the oven and ready to go in no time. Even with the added flavor complexity, it’s as easy as tossing everything together and letting the oven do the work.

The PrepYoSelf Newsletter

fig glazed roasted chicken with arugula salad

Recipe Ingredient and Variations:

  • Chicken Thighs (Bone-In): Bone-in, skin-on chicken thighs are juicier and more flavorful than chicken breasts. The fat in the skin helps keep the meat moist while roasting, and the bone helps retain moisture. For a more budget-friendly option, try chicken drumsticks. If you prefer leaner meat, you can use chicken breasts, though they may cook faster (check at 25 minutes).
  • Russet Potato (Peeled & Cubed): Russet potatoes are starchy and crisp up beautifully when roasted. They absorb the marinade’s flavors while getting golden brown on the edges. Swap with sweet potatoes – for a natural sweetness and added fiber or cauliflower or brussels sprouts – if you want a lower-carb option.
  • Shallot (Peeled & Sliced): Shallots have a mild, slightly sweet onion flavor that intensifies when roasted, adding depth to the dish without overpowering it. Try red onion for a slightly stronger, but still sweet, flavor.
  • Trader Joe’s Fig Butter: Fig butter brings natural sweetness and depth to the marinade, creating a beautiful caramelization on the chicken and potatoes as they roast. The sweetness balances the tangy vinegar and savory spices. Swap with apricot preserves for a slightly more tart but still great for glazing.
  • Olive Oil: Olive oil is the base of the marinade, helping all the flavors coat the chicken and potatoes evenly while adding richness. It also helps the chicken skin crisp up beautifully.
  • Red Wine Vinegar: The acidity in red wine vinegar cuts through the richness of the chicken and balances the sweetness of the fig butter. It also tenderizes the meat slightly. Swaps with balsamic vinegar – for a slightly sweeter, more complex taste.
  • Italian Seasoning: This blend of dried herbs (typically oregano, basil, thyme, and rosemary) brings in classic Mediterranean flavors that pair beautifully with the fig butter and vinegar.
  • Garlic Powder: Garlic powder adds a savory depth that rounds out the sweetness of the fig butter and the acidity of the vinegar. It also blends more evenly in the marinade than fresh garlic.
  • Salt & Pepper: Salt enhances all the flavors, while black pepper adds a slight heat that complements the sweetness of the fig butter.

fig glazed roasted chicken

Easy Basic Steps to Make Roasted Chicken and Potatoes

  1. Preheat the oven to 400°F and line a sheet pan with parchment paper or lightly grease it with oil to prevent sticking.
  2. Prepare the marinade: In a small bowl, whisk together the fig butter, olive oil, red wine vinegar, Italian seasoning, garlic powder, salt, and pepper until smooth and well combined.
  3. Assemble the sheet pan: Place the chicken thighs, cubed potatoes, and sliced shallots evenly on the prepared sheet pan.
  4. Coat the chicken: Using a brush or spoon, generously coat each chicken thigh with the marinade, ensuring an even layer of flavor. Lightly toss the potatoes and shallots with any remaining marinade for extra flavor.
  5. Bake the chicken: Transfer the sheet pan to the oven and roast for 35 minutes, or until the chicken reaches an internal temperature of 165°F (check using a meat thermometer at the thickest part). The skin should be golden brown and slightly crispy.
  6. Rest & Serve: Remove from the oven and let the chicken rest for 5 minutes before serving. This helps retain its juices for the best texture and flavor.

fig glazed roasted chicken with arugula salad

Meal Prep Pairing Tips for Fig Glazed Roasted Chicken

  • Garlic-Lemon Green Beans: Bright, zesty, and crisp – balances the sweetness of the fig butter glaze. Meal Prep Tip: Blanch green beans, then sauté them with garlic and a squeeze of lemon.
  • Cucumber & Tomato Salad: Refreshing and light, with a simple olive oil & red wine vinegar dressing. Meal Prep Tip: Store the dressing separately to keep it crisp all week.
  • Steamed Broccoli with Balsamic Drizzle: Adds fiber, crunch, and a subtle balsamic sweetness to tie in the fig butter. Meal Prep Tip: Steam and store in separate containers for quick reheating.
  • Lemony Orzo Pasta: Light and citrusy, helping cut through the richness of the chicken.  Meal Prep Tip: Toss with olive oil and lemon zest to prevent it from drying out.
  • Cauliflower Mash: Creamy, buttery, and low-carb – a great potato alternative. Meal Prep Tip: Blend steamed cauliflower with Greek yogurt for extra creaminess.

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Frequently Asked Questions

Can I use boneless, skinless chicken instead of bone-in thighs?

Yes! Boneless, skinless thighs or chicken breasts will work, but they cook faster. Reduce the baking time to 20-25 minutes and check for an internal temperature of 165°F to prevent drying out.


Can I cook this in an air fryer instead of the oven?

Absolutely! To cook in an air fryer: Preheat to 375°F. Place the chicken in a single layer in the basket (cook in batches if needed). Air fry for 25-30 minutes, flipping halfway, until the internal temperature reaches 165°F. Toss the potatoes and shallots in the air fryer for 12-15 minutes or until tender.


How do I prevent the potatoes from being undercooked?

Potatoes can take longer to cook than chicken if they’re too large. To ensure they cook evenly: Cut them into small, uniform cubes (about ½-inch pieces). Parboil for 5 minutes before roasting if you want them extra soft. Toss them with a little extra olive oil for better caramelization.

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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!

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

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

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
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!

The PrepYoSelf Newsletter

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.

This post may contain affiliate links. Read the disclosure policy.

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

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
No ratings yet
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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Oven Baked Orange Ginger Salmon and Snow Peas

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Oven Baked Shrimp with Panko Breaded Asparagus

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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.

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

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

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.
No ratings yet
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.

The PrepYoSelf Newsletter

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.

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

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

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!
No ratings yet
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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Easy Cottage Cheese Cucumber Salad

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Looking for a snack that’s easy to whip up, tastes amazing, and keeps you full? This Cottage Cheese Cucumber Salad is the perfect recipe for beginner cooks who want something fresh, nutritious, and high in protein. With just a few simple ingredients and no cooking required, you can have this refreshing salad ready in minutes!

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

Calories: 150kcal | Carbohydrates: 9g | Protein: 15g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 21mg | Sodium: 708mg | Potassium: 420mg | Fiber: 2g | Sugar: 6g | Vitamin A: 621IU | Vitamin C: 10mg | Calcium: 179mg | Iron: 1mg

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Easy Cottage Cheese Cucumber Salad

Enjoy this cottage cheese cucumber salad as a refreshing snack or pair it with whole-grain crackers for a complete mini-meal. It’s tasty, healthy, and just too easy not to try!
No ratings yet
Prep Time 5 minutes
Course Salad, Side Dish
Cuisine American, Mediterranean
Servings 2
Calories 150 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cup cottage cheese
  • 1 cucumber (diced)
  • 1 roma tomato (diced)
  • 2 tablespoons green onions (sliced)
  • 2 tablespoons shaved parmesan cheese
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Instructions
 

  • In a medium bowl, stir together cottage cheese, tomatoes, green onions, grated parmesan cheese, and cucumbers. Sprinkle in the seasonings and stir until well-mixed. Chill until serving.

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: 150kcalCarbohydrates: 9gProtein: 15gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 21mgSodium: 708mgPotassium: 420mgFiber: 2gSugar: 6gVitamin A: 621IUVitamin C: 10mgCalcium: 179mgIron: 1mg

Why This Recipe is a Winner

  • Protein-Packed Goodness: With cottage cheese as the star, this salad delivers a satisfying protein punch, making it a perfect snack to fuel your day.
  • Beginner-Friendly: If you can chop and stir, you can make this! It’s simple enough for anyone starting out in the kitchen.
  • Cool and Refreshing: The crisp cucumber and juicy tomato bring hydrating, fresh vibes—ideal for a hot day or when you need a light, energizing bite.
  • Nutrient-Rich: Packed with vitamins like A, C, and K from the veggies and calcium from the cottage cheese, it’s a snack that works as hard as you do.
  • Quick and Easy: You can whip this up in 5 minutes flat—no cooking required! Perfect for busy days or when you want something delicious with minimal effort.
  • Customizable for Meal Prep: Make a big batch and portion it out for the week. It holds up well in the fridge, making it a reliable go-to snack or lunch side.
  • Low-Calorie, Big Flavor: Seasoned with dill and garlic powder, this salad feels indulgent without packing in extra calories.

The PrepYoSelf Newsletter

Simple Ingredients

  • Cottage Cheese: The creamy, slightly tangy cottage cheese acts as the base, tying all the ingredients together. Its high protein content makes it satisfying and filling, while its mild flavor complements the fresh veggies without overpowering them.
  • Cucumber: Crisp, refreshing, and hydrating, cucumber adds a crunch that contrasts beautifully with the creamy texture of cottage cheese. Its cool, mild taste makes it a perfect partner for the tanginess of the cheese and the zest of the seasonings.
  • Roma Tomato: Juicy and slightly sweet, Roma tomatoes bring a pop of color and a burst of flavor. Their natural acidity balances the richness of the cottage cheese and enhances the overall taste of the salad.
  • Green Onions: With a mild oniony bite, green onions add a layer of savory depth without being too overpowering. They give the salad a subtle zing that complements the freshness of the cucumber and tomato.
  • Dried Dill: Dill’s herby, slightly citrusy flavor is a game-changer in this recipe. It adds a touch of brightness and pairs beautifully with the cucumber, making the salad feel fresh and light.
  • Garlic Powder: A little garlic powder goes a long way! It adds warmth and a hint of savory flavor that rounds out the creaminess of the cottage cheese and the freshness of the veggies.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

How to Make Cottage Cheese Cucumber Salad

  1. In a medium bowl, combine cottage cheese, cucumber, tomato, green onions, and grated parmesan cheese.
  2. Sprinkle in the dried dill, garlic powder, salt, and pepper. Stir until well mixed.
  3. Taste and adjust seasoning if needed.
  4. Cover and chill in the refrigerator for at least 10 minutes to let the flavors meld together.
  5. Serve as a snack, side dish, or alongside a light lunch.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Meal Prep Pairing Tips:

  • Whole-Grain Crackers or Pita Chips: Add some crunch by pairing the salad with whole-grain crackers or pita chips. They’re perfect for scooping and add complex carbs to keep you energized.
  • Grilled Chicken Strips: Amp up the protein by including grilled or baked chicken strips. Lightly seasoned chicken complements the salad’s fresh flavors without overpowering it.
  • Hard-Boiled Eggs: For an extra boost of protein and healthy fats, hard-boiled eggs are a simple and portable addition. Slice them up and serve alongside the salad.
  • Quinoa or Brown Rice: Make it a more substantial meal by prepping a side of quinoa or brown rice. Their nutty flavors and chewy textures work well with the creamy salad.
  • Avocado Slices: Creamy avocado slices add healthy fats and a buttery texture, making your meal more satisfying and nutrient-dense.
  • Roasted Sweet Potatoes: Add some natural sweetness and complex carbs with roasted sweet potato wedges. The caramelized edges and earthy flavor complement the fresh salad beautifully. 
  • Fresh Fruit: Pair with a side of fresh fruit like apple slices, grapes, or berries for a sweet and hydrating addition to your meal.
  • Hummus and Veggie Sticks: For extra veggies and a savory dip, include hummus with carrot, celery, or bell pepper sticks. The flavors will pair well with the herbaceous dill in the salad.
  • Lemon or Lime Wedges: Toss in some lemon or lime wedges to squeeze over the salad for an extra citrusy zing. This can brighten the flavors even more!

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

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Frequently Asked Questions

Can I use a different type of cheese?

Absolutely! If cottage cheese isn’t your thing, try Greek yogurt, ricotta, or even crumbled feta for a similar creamy texture and flavor.


How long does this salad last in the fridge?

This salad can be stored in an airtight container for up to 2 to 3 days. The cucumber and tomato may release some liquid, so give it a quick stir before serving or drain the excess liquid.


Can I add more veggies?

Of course! Feel free to toss in diced bell peppers, shredded carrots, or even some spinach or arugula for added nutrition and color.

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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

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.
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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.

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Smoked Paprika Chicken Quinoa Bowl

chicken, quinoa, sweet potato, broccoli

Get ready to elevate your meal prep game with this Smoked Paprika Chicken Quinoa Bowl! Packed with protein, fiber, and vibrant veggies, this dish is a powerhouse of flavor and nutrition. It’s the perfect recipe for anyone looking to incorporate healthier, whole-food ingredients into their busy lifestyle. Let’s break it down step-by-step so you can whip up this wholesome bowl with confidence!

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Calories: 842kcal | Carbohydrates: 63g | Protein: 26g | Fat: 55g | Saturated Fat: 10g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 33g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 833mg | Potassium: 967mg | Fiber: 7g | Sugar: 23g | Vitamin A: 16652IU | Vitamin C: 42mg | Calcium: 88mg | Iron: 4mg

chicken, quinoa, sweet potato, broccoli

chicken, quinoa, sweet potato, broccoli

Smoked Paprika Chicken Quinoa Bowl

This Smoked Paprika Chicken Quinoa Bowl isn’t just a meal—it’s your go-to solution for delicious, healthy fuel that fits seamlessly into your lifestyle. Prep it today, and thank yourself all week long!