Category: Meatless

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Sweet and Spicy Edamame with Cashews

Edamame with Cashews

This Sweet and Spicy Edamame with Cashews is a tasty, high-protein snack that’s easy to prep, packed with bold flavors, and keeps you satisfied between meals. This snack is proof that healthy eating doesn’t have to be boring! It’s easy, delicious, and something you’ll actually look forward to eating. So, go ahead—whip up a batch, enjoy the bold flavors, and keep crushing your meal prep game!

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Calories: 340kcal | Carbohydrates: 36g | Protein: 19g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 1199mg | Potassium: 815mg | Fiber: 7g | Sugar: 13g | Vitamin A: 149IU | Vitamin C: 2mg | Calcium: 140mg | Iron: 6mg
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Edamame with Cashews
Edamame with Cashews

Sweet & Spicy Edamame with Cashews

This Sweet & Spicy Edamame with Cashews is a protein-packed, flavor-loaded snack featuring tender edamame, crunchy cashews, and a bold sweet chili-soy glaze with a hint of heat—perfect for meal prep or a quick, tasty side!
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Prep Time 5 minutes
Cook Time 1 minute
Course Side Dish, Snack
Cuisine Asian
Servings 2
Calories 340 kcal

Equipment

  • saute pan

Ingredients
  

  • 10 oz edamame (2 cups)
  • 1/4 cup cashews
  • 3 garlic cloves (minced)
  • 2 tablespoon soy sauce
  • 2 tablespoon sweet chili sauce
  • 1 teaspoon sesame seed
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon sesame oil
  • tablespoon olive oil

Instructions
 

  • Defrost the edamame according to the package directions
  • Mix together the soy sauce, sesame oil, and sweet chili sauce, then set aside.
  • Heat a pan over medium heat, add the olive oil, then toss in the edamame and minced garlic. Stir for about a minute until fragrant.
  • Add the cashews and pour in the sauce mixture, making sure everything is well coated. Stir frequently for another 2-3 minutes until the cashews are slightly toasted and the edamame is caramelized in that sweet-spicy goodness.
  • Finish it off by sprinkling sesame seeds and red pepper flakes for that perfect crunch and heat!

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: 340kcalCarbohydrates: 36gProtein: 19gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 1199mgPotassium: 815mgFiber: 7gSugar: 13gVitamin A: 149IUVitamin C: 2mgCalcium: 140mgIron: 6mg

Why You’ll Love This Snack Recipe

  • High in Plant-Based Protein – Edamame and cashews are both excellent sources of protein, making this a great post-workout snack or an energy boost during the day.
  • Big on Flavor – The combo of sweet chili sauce, soy sauce, garlic, and red pepper flakes creates a perfect balance of sweet, savory, and spicy—aka irresistible!
  • Super Easy to Make – This comes together in less than 10 minutes—perfect for busy days when you want something quick and delicious.
  • Great for Meal Prep – Make a batch and store it in the fridge for grab-and-go snacking or an easy side to your weekly meal prep bowls!

The PrepYoSelf Newsletter

Simple Ingredients

  • Edamame (10 oz / 2 cups): This is the protein powerhouse of the dish! Edamame is naturally mild in flavor but has a slightly nutty, buttery taste that absorbs sauces beautifully. It also has a great bite, making it a satisfying snack that’s packed with plant-based protein and fiber.
  • Cashews (¼ cup): Cashews add a rich, creamy crunch to the dish. They slightly soften when cooked in the sauce but still keep their signature buttery, nutty texture, creating a delicious contrast to the tender edamame. Cashews also have a natural sweetness that complements the sweet chili sauce.
  • Garlic (3 cloves, minced): Garlic brings depth and aromatic intensity to the dish. When sautéed, it releases a savory, slightly sweet flavor that enhances the umami notes from the soy sauce. It’s a small but essential ingredient that makes everything taste more robust.
  • Soy Sauce (2 tbsp): Soy sauce is the salty, umami-packed base that grounds the dish with savory richness. It balances the sweetness of the chili sauce and adds that classic Asian-inspired depth of flavor.
  • Sweet Chili Sauce (2 tbsp): This is where the sweet and spicy magic happens! Sweet chili sauce provides just the right amount of sticky sweetness with a mild heat, making the edamame super flavorful without overpowering it. It also helps coat the ingredients in a glossy, slightly thick sauce that clings to every bite.
  • Sesame Oil (1 teaspoon): Sesame oil adds a distinctive, rich, and nutty flavor to the dish.
  • Sesame Seeds (1 tsp): Sesame seeds add a light crunch and a toasty, nutty aroma. They also visually elevate the dish, making it look extra delicious! A little sprinkle goes a long way in adding texture.
  • Red Pepper Flakes (½ tsp): For those who love a little heat, red pepper flakes provide a nice kick of spiciness that balances out the sweetness. It’s not overpowering but adds a gentle warmth that lingers on the palate. If you like it spicier, feel free to add more!
Edamame with Cashews

How to Make Spicy Edamame

  1. Prepare the edamame: If using frozen edamame, follow the package instructions to defrost it—this usually means microwaving for a minute or two or letting it sit in warm water. Drain any excess water and pat dry with a paper towel to help it crisp up better in the pan.
  2. Make the sauce: In a small bowl, mix together the soy sauce and sweet chili sauce. Set aside—this will be added later to coat the edamame in flavor.
  3. Heat the pan: Place a large skillet or non-stick pan over medium heat and add 1 teaspoon of olive oil. Let it heat for about 30 seconds until it shimmers (this means it’s ready for cooking).
  4. Sauté the garlic and edamame: Add the minced garlic and edamame to the pan. Stir frequently for about 1 minute until the garlic becomes fragrant but not browned. Keep stirring to prevent the garlic from burning, as burnt garlic can taste bitter.
  5. Add cashews & sauce: Toss in the cashews and pour the prepared sauce over everything. Stir well so the edamame and cashews are fully coated in the sauce. Continue cooking for 2-3 minutes, stirring frequently, until the cashews are slightly toasted and the sauce thickens slightly, coating everything evenly.
  6. Add finishing touches: Turn off the heat and sprinkle the sesame seeds and red pepper flakes on top. Give everything one final stir to distribute the seasoning.
  7. Cool & Store: Let the mixture cool for a few minutes before transferring it to an airtight container. Store in the fridge for up to 4 days and enjoy it as a snack or side dish throughout the week!

Edamame with Cashews

Meal Prep Pairing Tips: How to Enjoy Your Sweet & Spicy Edamame All Week!

This Sweet & Spicy Edamame with Cashews is incredibly versatile—enjoy it as a snack, side dish, or even part of a balanced meal! Here’s how to make it work for your weekly meal prep:

  • Power Bowl Upgrade: Pair with brown rice, quinoa, or soba noodles and add a lean protein like grilled chicken, shrimp, or tofu for a balanced meal with the perfect mix of flavors.
  • Add to a Fresh Salad:  Toss this flavorful edamame into a crunchy Asian-inspired salad with shredded cabbage, carrots, cucumbers, and a sesame-ginger dressing. Instant flavor boost!
  • Meal Prep Tip: Store in an airtight container in the fridge for up to 4 days. Eat cold or reheat for 20-30 seconds in the microwave to bring the flavors back to life!
  • Make It Extra Crispy: If you love a crunch, air-fry the edamame and cashews for 5-7 minutes at 375°F before tossing with the sauce. This gives them an even better texture!
Edamame with Cashews

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Frequently Asked Questions

Can I add extra protein?

Yes! Toss in tofu, shrimp, or grilled chicken for an even more satisfying, high-protein meal.

Can I swap the cashews for another nut?

Of course! Try almonds, peanuts, or sunflower seeds for a different texture and flavor.

Can I make this without nuts?

Yes! Simply omit the cashews or swap them for roasted chickpeas, pumpkin seeds, or crispy tofu cubes for a nut-free version.

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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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Hearty Egg White Muffins

vegetable egg muffins

When your mornings are a whirlwind, nothing beats having a ready-to-go, delicious, and healthy breakfast at your fingertips. Enter: Heart-Shaped Egg White Muffins! These protein-packed, veggie-loaded muffins are perfect for busy individuals who crave restaurant-quality flavor without sacrificing their healthy goals. Plus, they’re so cute, they’ll make you smile before your first sip of coffee!

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Calories: 72kcal | Carbohydrates: 2g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 200mg | Potassium: 218mg | Fiber: 0.5g | Sugar: 1g | Vitamin A: 466IU | Vitamin C: 22mg | Calcium: 35mg | Iron: 0.2mg
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vegetable egg muffins

vegetable egg muffins

Hearty Egg White Muffins

These Heart-Shaped Egg White Muffins are a healthy, protein-packed meal prep option filled with broccoli, red bell peppers, and melty cheese.
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Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 72 kcal

Equipment

  • knife
  • cutting board
  • muffin pans
  • oven

Ingredients
  

  • 2.5 cups egg whites
  • 1/2 cup chopped broccoli
  • 1/2 cup red bell peppers (diced)
  • 1/4 cup shredded cheese

Instructions
 

  • Preheat the Oven: Set your oven to 350°F (175°C). Lightly grease your heart-shaped silicone muffin pan with cooking spray to ensure easy muffin removal.
  • Fill the Muffin Cups: Pour the egg whites into the muffin cups, filling each about ¾ full. The heart shapes add such a charming touch!
  • Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers among the muffin cups. This ensures every bite is filled with colorful, fresh flavor.
  • Bake to Perfection: Pop the pan in the oven and bake for 20 to 25 minutes, or until the egg whites are fully set. The tops should look firm, not jiggly.
  • Cool & Release: Once done, let the muffins cool for a few minutes. Then, use a knife to gently loosen the edges and pop them out of the pan. Voila!

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: 72kcalCarbohydrates: 2gProtein: 12gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 4mgSodium: 200mgPotassium: 218mgFiber: 0.5gSugar: 1gVitamin A: 466IUVitamin C: 22mgCalcium: 35mgIron: 0.2mg

The PrepYoSelf Newsletter

Why You’ll Love These Egg White Muffins:

  • Easy Meal Prep: Make a batch on Sunday, and you’ll have breakfast handled all week.

  • Healthy & Wholesome: Packed with protein, veggies, and just enough cheese to make them crave-worthy.

  • Grab-and-Go: Perfect for busy mornings, quick snacks, or even a light lunch with a side salad.

  • Adorable Presentation: Using a heart-shaped silicone muffin pan adds a fun twist, making them great for sharing with family or even meal prepping for special occasions.

Simple Ingredients You’ll Need

  • Egg Whites: Egg whites are the base of this recipe, providing a lean source of protein without the extra calories and fat found in whole eggs. They create a light and fluffy texture in the muffins and allow the vibrant colors of the veggies to shine through. Plus, they’re super versatile, soaking up the flavors of the ingredients around them—making every bite delicious!

  • Broccoli: Broccoli is not only packed with fiber, vitamins C and K, and antioxidants, but it also adds a satisfying crunch to the muffins. When finely chopped, broccoli softens just enough while baking, maintaining its bright green color and a bit of bite. It pairs beautifully with egg whites, adding both flavor and nutrition to each muffin.

  • Red Bell Peppers: Diced red bell peppers add a natural sweetness that balances the savory flavors of the muffins. Their vibrant red hue makes these egg white muffins visually appealing and boosts the dish with vitamins A and C. Red bell peppers also have a slightly crisp texture, complementing the softer egg whites and broccoli.

  • Shredded Cheese: A sprinkle of shredded cheese (cheddar, mozzarella, or your favorite variety) ties everything together. As the muffins bake, the cheese melts, adding a creamy, slightly salty flavor that makes each bite feel indulgent—without going overboard. Cheese also adds a golden, appetizing finish to the muffins, making them look as good as they taste.

vegetable egg muffins

How to Meal Prep This Breakfast Recipe

  1. Preheat the Oven: Preheat your oven to 350°F (175°C). While it’s heating up, lightly grease a heart-shaped silicone muffin pan with cooking spray to prevent sticking.

  2. Prepare the Muffin Cups: Pour the egg whites directly into each muffin cup, filling them about ¾ of the way full. This gives them room to puff up as they bake.

  3. Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers into each cup. Try to push the veggies down slightly so they’re covered by the egg whites—this helps them cook evenly.

  4. Top with Cheese: Sprinkle a pinch of shredded cheese into each cup. The cheese will melt and create a delicious, savory layer on top.

  5. Bake: Carefully place the muffin pan in the preheated oven. Bake for 20 to 25 minutes, or until the egg whites are fully set. You’ll know they’re ready when the tops look firm and no longer jiggle when you gently shake the pan.

  6. Cool & Release: Remove the muffins from the oven and let them cool in the pan for about 5 minutes. Then, use a small knife or spatula to gently loosen the edges before popping them out.

vegetable egg muffins

Pairing Tips:

  • Whole Grain Toast: Add avocado for healthy fats and fiber.

  • Fresh Fruit: Berries, sliced melon, or a citrusy fruit salad add natural sweetness and a boost of vitamins.

  • Greek Yogurt: For extra protein and a creamy texture, drizzle with a bit of honey or sprinkle with granola.

  • Apple Slices & Nut Butter: Adds crunch and healthy fats.

  • Cottage Cheese & Cherry Tomatoes: A fresh and protein-rich option to keep you energized.

  • Charcuterie Board: Include fresh fruits, nuts, cheeses, and whole-grain crackers.

  • Mini Pancakes or Waffles: Offer a touch of sweetness to balance the savory muffins.

vegetable egg muffins

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Frequently Asked Questions

Can I use whole eggs instead of egg whites?

Absolutely! Substitute 2 ½ cups of egg whites with about 10-12 whole eggs. Whisk them well before pouring into the muffin cups.

Can I freeze the egg white muffins?

Yes! Let them cool completely, then freeze in a single layer before transferring to a freezer-safe bag. They’ll keep for up to 3 months.

How do I reheat the muffins?

Microwave for 30-60 seconds if refrigerated, or about 90 seconds if frozen. You can also reheat them in the oven at 350°F for 10 minutes for a crispier texture.

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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
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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.
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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.

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: 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!

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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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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!

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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
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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
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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.

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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
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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.

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Easy Creamed Kale and Spinach

creamed kale and spinach

If you’re looking for a quick, flavorful way to elevate your greens, this 10-minute Creamed Kale and Spinach dish is your new go-to recipe! Packed with nutrients, rich in flavor, and incredibly versatile, this low-carb side dish is perfect for family dinners, gatherings, or even weekly meal prep.

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Calories: 228kcal | Carbohydrates: 8g | Protein: 9g | Fat: 19g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 42mg | Sodium: 433mg | Potassium: 599mg | Fiber: 5g | Sugar: 2g | Vitamin A: 13019IU | Vitamin C: 93mg | Calcium: 432mg | Iron: 3mg
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creamed kale and spinach

creamed kale and spinach

Creamed Kale and Spinach

This easy 10-minute creamed kale and spinach dish combines thawed kale, fresh spinach, garlic, onion, heavy cream, and parmesan for a rich, flavorful, and low-carb side that's perfect for any meal or gathering.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 7 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 228 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 12 oz frozen kale
  • 6 oz baby spinach (fresh)
  • 1/2 yellow onion (diced)
  • 2 garlic cloves (peeled and minced)
  • 1/2 cup heavy cream
  • 1/2 cup shredded parmesan cheese
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Prep the Kale: Thaw the frozen kale according to the package instructions. Squeeze out any excess water to avoid a watery dish.
  • Sauté Aromatics: Heat a large sauté pan over medium-high heat. Add olive oil, followed by the diced onion and minced garlic. Sauté for 2-3 minutes, or until the onion is translucent and fragrant.
  • Create the Creamy Base: Pour in the heavy cream and let it simmer for 3-4 minutes, stirring occasionally, until it thickens slightly.
  • Add the Greens: Stir in the thawed kale and fresh baby spinach. Cook until the spinach wilts, about 2 minutes.
  • Incorporate the Cheese: Sprinkle in the shredded parmesan cheese and stir until it melts and evenly coats the greens.
  • Season to Perfection: Add salt to taste and stir one last time to ensure all the greens are well-covered in the creamy, cheesy goodness.

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: 228kcalCarbohydrates: 8gProtein: 9gFat: 19gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 42mgSodium: 433mgPotassium: 599mgFiber: 5gSugar: 2gVitamin A: 13019IUVitamin C: 93mgCalcium: 432mgIron: 3mg

Why You’ll Love It:

  • Quick and Easy: This dish comes together in just 10 minutes with minimal prep and cleanup.

  • Low-Carb and Nutritious: Packed with fiber, vitamins, and a dose of healthy fats, it’s a guilt-free indulgence.

  • Perfect for Any Occasion: Whether you’re hosting a dinner party or meal prepping for the week, this versatile side dish is a crowd-pleaser.

  • Flavor-Packed: The combination of garlic, onion, heavy cream, and parmesan cheese transforms simple greens into a rich, savory treat.

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Frozen Kale: Kale is a nutrient powerhouse, packed with vitamins A, C, and K, as well as fiber and antioxidants. Using frozen kale makes this dish even more convenient, as it’s pre-washed and ready to go. Thawing it and squeezing out the excess water helps maintain a creamy texture without any unwanted moisture. Kale’s slightly bitter flavor balances perfectly with the richness of the cream, making it an excellent base for this dish.

  • Fresh Baby Spinach: Spinach adds a tender, mild flavor that complements the kale without overpowering it. It’s also a great source of iron, vitamins, and minerals. Fresh spinach wilts quickly when added to the pan, blending seamlessly with the kale and absorbing the creamy sauce. The freshness of spinach helps lighten the dish while still contributing to its nutritious profile.

  • Yellow Onion: Onions provide a savory base with a subtle sweetness that deepens as they cook. Sautéing the onion brings out its natural sugars, adding a layer of complexity to the dish. The onion’s aromatic flavor helps balance the earthy bitterness of the kale and enhances the richness of the cream.

  • Garlic: Garlic is the perfect flavor enhancer, adding depth and warmth to the dish. When sautéed, garlic becomes fragrant and sweet, infusing the oil with its bold flavor. It works harmoniously with the onion and the cream, giving the dish a savory, aromatic foundation that brings everything together.

  • Heavy Cream: Heavy cream adds the luxurious, velvety texture that makes this dish feel indulgent without being overly rich. The cream softens the bitterness of the kale and spinach, creating a smooth, comforting base. It also helps to meld the flavors of the other ingredients into one cohesive, creamy sauce.

  • Shredded Parmesan Cheese: Parmesan brings a salty, umami-packed flavor that elevates the dish. It adds richness and a touch of nuttiness, enhancing the creaminess of the sauce. As it melts into the greens, it creates a smooth, cheesy texture that coats the kale and spinach beautifully, making every bite flavorful and satisfying.

creamed kale and spinach

How to Make Creamed Kale and Spinach

  1. Prep the Kale: Start by thawing the frozen kale according to the package instructions. Once thawed, use your hands or a towel to squeeze out any excess water, so the dish doesn’t become too watery.

  2. Sauté the Onion and Garlic: Heat a large sauté pan over medium-high heat and add olive oil. Once the oil is hot, add the diced onion and minced garlic. Stir frequently and cook for 2-3 minutes, until the onion becomes soft and translucent, and the garlic is fragrant (be careful not to burn the garlic).

  3. Make it Creamy: Pour in the heavy cream, stirring occasionally. Let it simmer for 3-4 minutes, allowing it to thicken slightly. If it starts to bubble too much, reduce the heat to medium.

  4. Add the Greens: Add the thawed kale and fresh spinach to the pan. Stir well to combine, and cook for about 2 minutes, until the spinach wilts and reduces in size.

  5. Add the Cheese: Sprinkle the shredded parmesan cheese over the greens. Stir until the cheese melts and coats the greens evenly, creating a creamy texture.

  6. Season and Serve: Add salt (or to taste) and stir one last time to ensure everything is well-seasoned and evenly coated in the creamy sauce. Taste and adjust the seasoning if needed.

creamed kale and spinach

Ingredient Pairings for Creamed Kale and Spinach:

  • Grilled Chicken: The creamy, rich texture of the kale and spinach pairs wonderfully with lean grilled chicken. You can serve this dish as a side or even top the chicken with the creamed greens for a complete meal.

  • Salmon: The slight bitterness of the greens contrasts nicely with the rich, flaky texture of salmon. The flavors work well together, creating a well-rounded plate.

  • Grilled Tofu or Tempeh: For a plant-based option, tofu or tempeh works well with this dish. The protein’s subtle flavor complements the richness of the creamed greens, making for a satisfying vegan meal.

  • Steak: A juicy, well-seasoned steak with creamed kale and spinach is a hearty and satisfying combination, perfect for a more indulgent meal.

  • Fresh Herbs: A sprinkle of fresh herbs like parsley, thyme, or basil adds a burst of freshness and color. Herbs can help brighten up the dish and balance the creaminess.

  • Lemon Zest or Juice: A touch of lemon zest or a squeeze of lemon juice adds acidity, cutting through the richness of the cream and brightening up the dish.

  • Crushed Red Pepper Flakes: If you like a little heat, sprinkle some crushed red pepper flakes over the dish for a spicy kick.

creamed kale and spinach

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Frequently Asked Questions

Can I use fresh kale instead of frozen kale?

Yes! You can use fresh kale instead of frozen kale. Just be sure to remove the tough stems and chop it into smaller pieces. Since fresh kale wilts down more quickly than frozen, you may need to sauté it a bit longer to achieve the desired texture.

Can I use frozen spinach instead of fresh?

Yes, you can use frozen spinach, but be sure to thaw and squeeze out any excess water before adding it to the pan. This will help prevent the dish from becoming too watery. If using frozen spinach, reduce the cooking time slightly since it’s already cooked.

Can I make this dish dairy-free?

Absolutely! To make this dish dairy-free, substitute the heavy cream with a plant-based cream (like coconut cream or almond milk) and use nutritional yeast in place of the shredded parmesan. This will keep the dish creamy and flavorful without the dairy.

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Cheesy Smashed Brussels Sprouts

cheesy smashed brussel sprouts

Whether you’re hosting a holiday dinner or prepping your meals for the week, these cheesy smashed brussels sprouts are a must-try for their versatility, flavor, and ease. This Cheesy Smashed Brussels Sprouts recipe is the perfect balance of crispy, cheesy, and savory. These little flavor bombs make for a delightful side dish or snack that even brussels sprouts skeptics will adore. With a simple ingredient list and straightforward steps, you’ll be whipping up a restaurant-quality dish in no time!

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

Calories: 154kcal | Carbohydrates: 12g | Protein: 6g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 11mg | Sodium: 400mg | Potassium: 344mg | Fiber: 3g | Sugar: 4g | Vitamin A: 736IU | Vitamin C: 72mg | Calcium: 107mg | Iron: 1mg
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cheesy smashed brussel sprouts

Why You’ll Start Loving Brussels Sprouts

  • Bursting with Flavor: The combination of crispy roasted brussels sprouts, savory cheese, and the tangy sweetness of balsamic glaze creates a delicious flavor profile that feels both festive and comforting.

  • Crowd-Pleasing Appeal: Even picky eaters who claim they don’t like brussels sprouts might change their minds once they taste the crispy edges and cheesy topping. It’s a side dish that can convert skeptics into fans.

  • Holiday-Worthy Presentation: The golden brown sprouts topped with melted cheese look stunning on a holiday table. Plus, they pair beautifully with classic holiday proteins like roast turkey, ham, or beef tenderloin.

  • Simple Yet Sophisticated: This recipe uses minimal ingredients but delivers a restaurant-quality dish. It’s easy to make yet has a refined look and flavor, making it perfect for impressing guests or upgrading a weeknight meal.

  • Perfect for Meal Prep: Brussels sprouts hold up well when reheated, making this recipe ideal for weekly meal prep. Just store them in an airtight container, and they’ll stay flavorful and satisfying for days.

  • Versatile Pairing Options: Whether you’re serving them alongside a holiday feast or pairing them with grilled chicken, roasted salmon, or a veggie-packed grain bowl for meal prep, these sprouts complement a wide range of dishes.

  • Customizable for Any Occasion: Swap out mozzarella for Parmesan, Gruyère, or even cheddar to tailor the flavors to your liking. You can also sprinkle red pepper flakes for a spicy kick or drizzle extra balsamic glaze for added sweetness—perfect for different tastes and occasions!

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Brussels Sprouts: These little green veggies are the star of the show! When roasted, their natural sugars caramelize, creating a nutty, slightly sweet flavor. Their hearty texture holds up well to boiling, smashing, and roasting, making them the perfect base for this recipe.

  • Olive Oil: Olive oil enhances the roasting process by helping the brussels sprouts crisp up in the oven. Its mild, fruity flavor complements the natural sweetness of the sprouts and allows the other seasonings to stick to their surface.

  • Balsamic Glaze: This tangy-sweet ingredient adds a pop of bold flavor, balancing the earthiness of the sprouts. The glaze also caramelizes during roasting, creating a glossy, slightly sticky layer that amplifies the dish’s appeal.

  • Salt: A small but mighty ingredient, salt enhances all the flavors in the dish, drawing out the natural sweetness of the brussels sprouts and balancing the tang of the balsamic glaze.

  • Garlic Powder: Garlic powder provides a subtle, savory depth that pairs beautifully with both the roasted sprouts and the cheese. Its mild, consistent flavor ensures every bite is seasoned perfectly without overpowering the dish.

  • Pepper: Black pepper adds a hint of warmth and spice that balances the richness of the cheese and the sweetness of the balsamic glaze. It gives the dish a touch of complexity.

  • Shredded Mozzarella (or Parmesan Cheese): Cheese brings richness, creaminess, and a touch of indulgence. Mozzarella adds a melty, stretchy texture, while Parmesan offers a sharp, nutty flavor and creates crispy edges. Whichever you choose, the cheese elevates the sprouts to irresistible comfort food territory.

cheesy smashed brussel sprouts

How to Make Cheesy Smashed Brussels Sprouts

  1. Prep the Oven and Baking Sheet: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper to prevent sticking and make cleanup easier.

  2. Trim the Brussels Sprouts: Rinse the brussels sprouts under cool running water to remove any dirt. Use a small, sharp knife to cut off the stem ends (the hard, dry part at the bottom). Peel away any outer leaves that are damaged or discolored.

  3. Cook the Sprouts Until Tender: Bring a large pot of water to a boil. Carefully add the brussels sprouts and cook them for 8-10 minutes, or until they are tender when pierced with a fork. Be careful not to overcook, as they will soften further in the oven.

  4. Cool the Sprouts: Once tender, drain the brussels sprouts in a colander. To prevent them from continuing to cook and becoming mushy, run them under cold water or place them in a bowl of ice water for about 1 minute. Drain again and pat them completely dry with a clean kitchen towel or paper towels.

  5. Make the Seasoning: In a small bowl, mix together the olive oil, balsamic glaze, salt, garlic powder, and pepper. This will serve as a flavorful coating for the sprouts.

  6. Prepare the Brussels Sprouts for Roasting: Spread the brussels sprouts on the prepared baking sheet, leaving about 2 inches of space between each one to ensure even roasting.

  7. Smash the Sprouts: Using the bottom of a sturdy glass or jar, gently press down on each brussels sprout to flatten it slightly. Aim for a disc shape, about ½-inch thick, but don’t press too hard—you want them to stay intact.

  8. Season and Add Cheese: Brush the smashed sprouts generously with the olive oil mixture, coating both sides for maximum flavor. Sprinkle the shredded cheese evenly over the top of each sprout.

  9. Roast to Crispy Perfection: Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the edges of the brussels sprouts are golden brown, the cheese is bubbly, and everything looks deliciously crispy.

  10. Serve and Enjoy: Remove the baking sheet from the oven and let the sprouts cool slightly before serving. These are best enjoyed warm, as a side dish or snack.

Reference the recipe card below for detailed instructions.

cheesy smashed brussel sprouts

Meal Prep Tips

  • Smashing Tip: If the glass sticks while smashing, spray its bottom lightly with cooking spray.

  • Cheese Choice: Mozzarella gives a stretchy texture, while Parmesan adds a crispy, nutty flavor. Pick your favorite or mix both!

  • Reheating: Reheat leftovers in an air fryer or oven to restore their crispy texture.

  • Protein Pairings: Grilled or roasted chicken pairs wonderfully with the crispy, cheesy flavors of this dish. Baked or glazed pork tenderloin complements the sweetness of the balsamic glaze. Light proteins like salmon or shrimp add a fresh, buttery element that contrasts with the earthy brussels sprouts.

  • Sauces and Condiments: Add a drizzle of garlic aioli, pesto, or honey mustard dressing for an extra layer of flavor. A light drizzle of extra balsamic glaze after cooking can amplify the dish’s sweetness and tang.

cheesy smashed brussel sprouts

cheesy smashed brussel sprouts

Cheesy Smashed Brussels Sprouts

Make these ahead for the week! Store them in an airtight container and reheat in the oven or air fryer to revive their crispy texture. Pair with grilled chicken or a light salad for a complete meal.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 40 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 4
Calories 154 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • sheet pan
  • oven

Ingredients
  

  • 12 oz brussels sprouts
  • 2 tablespoons olive oil
  • 2 tablespoon balsamic glaze
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 cup shredded mozzarella cheese

Instructions
 

  • Prep and Preheat: Preheat your oven to 400°F (200°C). Line a sheet pan with parchment paper for easy cleanup.
  • Trim the Brussels Sprouts: Trim off the stem ends of the brussels sprouts and remove any outer leaves that look discolored or wilted.
  • Boil to Tender Perfection: Bring a large pot of water to a boil and carefully add the brussels sprouts. Cook for 8-10 minutes until they are fork-tender.
  • Cool Them Down: Drain the brussels sprouts and quickly cool them by running them under cold water or plunging them into an ice bath. This halts the cooking process and keeps them from becoming mushy. Pat them dry with a paper towel to remove excess moisture.
  • Seasoning Magic: In a small bowl, whisk together the olive oil, balsamic glaze, salt, garlic powder, and pepper.
  • Smash and Brush: Place the brussels sprouts on the prepared sheet pan, leaving about 2 inches of space between each. Using the bottom of a glass jar, gently press each brussels sprout to flatten it slightly. Brush both sides of each sprout with the olive oil mixture for that irresistible flavor boost.
  • Cheesy Goodness: Sprinkle the smashed brussels sprouts generously with shredded mozzarella or Parmesan cheese.
  • Roast to Perfection: Roast in the preheated oven for 25-30 minutes or until the edges are golden brown, crispy, and the cheese is bubbly and slightly browned.
  • Serve and Savor: Remove from the oven and let them cool for a minute before serving. These crispy, cheesy delights are best enjoyed warm!

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: 154kcalCarbohydrates: 12gProtein: 6gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 11mgSodium: 400mgPotassium: 344mgFiber: 3gSugar: 4gVitamin A: 736IUVitamin C: 72mgCalcium: 107mgIron: 1mg

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Frequently Asked Questions

Can I use frozen brussels sprouts instead of fresh ones?

Yes, you can use frozen brussels sprouts in a pinch! However, fresh brussels sprouts will give you the best texture and flavor. If using frozen, make sure to thaw and pat them dry before boiling or roasting to avoid excess moisture.

Can I add other seasonings or ingredients to this recipe?

Absolutely! This recipe is versatile and allows you to get creative with seasonings. Try adding red pepper flakes for a bit of heat, smoked paprika for a smoky touch, or even chopped fresh herbs like rosemary or thyme for added aroma.

 How do I know when the brussels sprouts are done roasting?

They’re ready when they are golden brown and crispy on the edges, and the cheese is melted and bubbly. If you notice any burnt spots, reduce the oven temperature slightly for the next batch.

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Easy Quiche Recipe

Quiche-Eggs baked in pie crust with veggies

Looking for a simple, delicious way to use up leftovers or whip up a satisfying meal? This easy veggie quiche is just the ticket! Made with a buttery premade crust, creamy eggs, and a colorful medley of sweet potatoes, zucchini, tomatoes, and tangy feta cheese, it’s a perfect dish for any time of day. Whether you’re meal-prepping for the week, hosting brunch, or craving a break from holiday leftovers, this quiche has you covered. Plus, it’s versatile enough to adapt with your favorite veggies or add-ins!

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

Calories: 361kcal | Carbohydrates: 27g | Protein: 14g | Fat: 22g | Saturated Fat: 8g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 262mg | Sodium: 639mg | Potassium: 311mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3072IU | Vitamin C: 7mg | Calcium: 148mg | Iron: 3mg
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Quiche-Eggs baked in pie crust with veggies

Why This Recipe is Great for Leftovers

  • Leftover Heroes: Got leftover pie crust or random veggie scraps? BAM—instant quiche magic. You’re saving food and money. 

  • Veggie-Packed Goodness: After all that turkey and ham, your body is basically begging for a veggie break. You deserve this plant-powered dish. 

  • Fridge Clearance Queen/King: Use up those half-zucchinis, lonely tomatoes, or sweet potato stragglers. No veggie left behind! 

  • Stress-Free & Fancy-Looking: Looks impressive, tastes amazing, and takes minimal effort. Winning on every level. 

  • Perfect for Any Time of Day: Breakfast? Lunch? Dinner? Snack? Quiche doesn’t judge—it’s there for you 24/7. 

  • Crowd-Pleasing & Customizable: Got other leftovers? Toss ‘em in! Cheddar instead of feta? Yes, please. Bacon bits? Go for it! Quiche is your culinary canvas. 

  • Light & Fresh: This recipe is like a palate cleanser for your soul after all those rich holiday meals. It’s hearty yet refreshing.

The PrepYoSelf Newsletter

Let’s Break Down the Ingredients

  • Premade Pie Crust: The buttery, flaky crust provides the perfect foundation for the creamy filling. It balances the richness of the eggs and adds a satisfying crunch to every bite. Plus, it makes this recipe super convenient—no need to whip up a crust from scratch!

  • Eggs: Eggs are the glue that holds everything together. They create a silky, custard-like texture when baked and provide a neutral canvas that lets the veggies and cheese shine. Plus, they’re packed with protein for a hearty, satisfying meal.

  • Sweet Potato: Thinly sliced sweet potatoes add natural sweetness and a velvety texture. They contrast beautifully with the tangy feta and savory eggs. Their vibrant orange color also makes the quiche look stunning and inviting.

  • Zucchini: Zucchini is mild and tender when cooked, making it a great addition that won’t overpower the dish. Its water content adds a touch of juiciness, balancing the density of the sweet potatoes and eggs.

  • Roma Tomato: Roma tomatoes are firm and less watery than other varieties, which is key for keeping the quiche from getting soggy. Their slight acidity cuts through the richness of the eggs and cheese, adding brightness and freshness.

  • Feta Cheese: Feta’s salty, tangy flavor elevates the quiche, giving it a punch of savory goodness. It contrasts beautifully with the sweetness of the potatoes and the mildness of the zucchini, tying all the flavors together.

Quiche-Eggs baked in pie crust with veggies

How to Make Quiche

  1. Preheat your oven: Set your oven to 375°F so it’s ready when your quiche goes in.

  2. Prepare the pie crust: Take the premade pie crust out of the package and gently press it into a 9” pie plate, making sure it fits snugly against the bottom and sides. Use your fingers to crimp or pinch the edges for a nice decorative finish.

  3. Whisk the eggs: In a mixing bowl, crack all six eggs and add the salt. Use a whisk or fork to beat them together until the mixture is smooth and slightly frothy.

  4. Layer the sweet potatoes: Lay the sweet potato slices evenly across the bottom of the crust, making sure they cover it in a single layer. Pour a small amount of the egg mixture over the sweet potatoes, just enough to coat them.

  5. Add the zucchini layer: Place the zucchini slices on top of the sweet potatoes in another even layer. Again, pour some of the egg mixture over the zucchini to cover them lightly.

  6. Top with tomatoes: Lay the tomato slices evenly on top of the zucchini. Pour the remaining egg mixture over everything, ensuring it fills in the gaps and reaches the edges of the crust.

  7. Sprinkle the cheese: Finish by sprinkling the feta cheese evenly over the top of the quiche. This will add a delicious tangy flavor and a beautiful golden finish.

  8. Bake the quiche: Carefully place the pie plate in the oven. Bake for 35-40 minutes, or until the quiche is puffed up, golden on top, and the center no longer jiggles when you gently shake the pan.

  9. Cool before serving: Remove the quiche from the oven and let it sit for about 5 minutes. This will help it set fully and make slicing easier.

Reference the recipe card below for detailed instructions.

Quiche-Eggs baked in pie crust with veggies

Meal Prep Tips and Ingredient Swaps

  • Cheese Choices: Try cheddar or gruyere for a richer flavor, or go with goat cheese for a creamier, tangy twist.

  • Veggie Varieties: Add in some chopped spinach, mushrooms, or bell peppers for more color and nutrients.

  • Protein Boost: Toss in cooked bacon bits, diced ham, or even smoked salmon for added protein and flavor.

  • Breakfast Grab-and-Go: Pair a slice with some fresh fruit for a quick and balanced breakfast. 

  • Lunch Box Hero: Pack a slice with a small side salad or roasted veggies for a satisfying lunch. 

  • Dinner Upgrade: Serve warm with a bowl of soup or a crusty piece of bread for a cozy dinner.

Quiche-Eggs baked in pie crust with veggies

Quiche-Eggs baked in pie crust with veggies

Easy Quiche Recipe

This easy veggie quiche combines a premade crust, eggs, sweet potato, zucchini, tomato, and feta for a flavorful, meal-prep-friendly dish!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 40 minutes
Course Breakfast, lunch
Cuisine American
Servings 4
Calories 361 kcal

Equipment

  • mandolin
  • oven
  • mixing bowl

Ingredients
  

  • 1 single premade pie crust (unbaked)
  • 6 eggs
  • 1/2 cup sweet potato (peeled and thinly sliced)
  • 1/2 cup zucchini (thinly sliced)
  • 1/2 cup roma tomato (thinly sliced)
  • 1/2 cup feta cheese
  • 1/4 teaspoon salt

Instructions
 

  • Preheat that oven to 375°F (because magic is about to happen).
  • Roll out your pie crust into a 9” pie plate. Crimp the edges like the artist you are!
  • In a mixing bowl, whisk together eggs and salt until smooth.
  • Layer those sweet potato slices evenly on the crust, then pour in a bit of your egg mixture.
  • Next up, arrange the zucchini slices, pour more eggy goodness, then layer in those gorgeous tomato slices.
  • Pour in the remaining egg mixture like the quiche maestro you’ve always been. Top it all off with a generous sprinkle of feta cheese.
  • Pop it in the oven and bake for 35-40 minutes, or until the center is set and your kitchen smells AMAZING.
  • Let cool for 5 minutes (if you can wait that long), slice, and serve!

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: 361kcalCarbohydrates: 27gProtein: 14gFat: 22gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 262mgSodium: 639mgPotassium: 311mgFiber: 2gSugar: 2gVitamin A: 3072IUVitamin C: 7mgCalcium: 148mgIron: 3mg

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Frequently Asked Questions

Can I make the quiche ahead of time?

Absolutely! You can prepare and bake the quiche the day before. Let it cool completely, then cover it tightly and store it in the fridge. When ready to serve, reheat slices in the oven at 350°F for 10-15 minutes, or microwave for about 1 minute.

Can I freeze the quiche?

Yes, quiche freezes beautifully! Let it cool completely, then wrap individual slices tightly in plastic wrap and place them in a freezer-safe bag or container. To reheat, bake frozen slices at 350°F for about 20 minutes, or microwave on a lower power setting.

Can I use egg substitutes or egg whites?

Yes, you can use liquid egg substitutes or egg whites instead of whole eggs. Just use the same about of liquid volume egg whites for the recipe.

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Easy Crispy Smashed Potatoes

smashed potatoes

Looking for a side dish that’s crispy, buttery, and bursting with flavor? These easy smashed potatoes are your new go-to recipe! With a perfectly golden exterior and a fluffy, tender interior, they’re the ultimate comfort food. Brushed with garlic-infused butter and topped with fresh chives, these little bites of perfection are as versatile as they are delicious. Whether you’re prepping them for a weeknight dinner, a party appetizer, or just a satisfying snack, this recipe is sure to be a crowd-pleaser. Let’s turn humble potatoes into a show-stopping dish!

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

Calories: 182kcal | Carbohydrates: 30g | Protein: 4g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 201mg | Potassium: 724mg | Fiber: 4g | Sugar: 1g | Vitamin A: 244IU | Vitamin C: 34mg | Calcium: 24mg | Iron: 1mg
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smashed potatoes

Why Smashed Potatoes are Amazing for Party Appetizers or Weekly Meal Prep

  • Crowd-Pleasing Appeal: The crispy edges and buttery flavor make these potatoes a universally loved snack or side dish. Perfect for impressing guests!

  • Customizable: Add toppings like shredded cheese, crumbled bacon, or a sprinkle of paprika to elevate the flavor to suit any occasion.

  • Meal Prep Friendly: Smashed potatoes reheat beautifully in the oven or air fryer, maintaining their crisp texture for a quick weekday snack.

  • Budget-Friendly: Using simple, affordable ingredients, these smashed potatoes are an economical option for any gathering or meal.

  • Versatile Pairing: Whether served alongside a main dish or paired with dips like sour cream, ranch, or aioli, they fit any menu.

  • Easy to Scale: The recipe can be doubled or tripled effortlessly, making it suitable for both intimate dinners and large parties.

The PrepYoSelf Newsletter

Basic Ingredients You’ll Need

  • Yellow Potatoes: Yellow potatoes, like Yukon Gold, are ideal for smashed potatoes because of their naturally buttery flavor and creamy texture. Their thin skin softens during boiling, adding a pleasant chewiness and rustic appeal without needing to peel them.

  • Butter: Melted butter coats the potatoes, soaking into the crevices created by smashing. This helps lock in moisture while promoting crisp, golden edges during baking. Butter’s rich, savory flavor enhances the natural sweetness of the potatoes, making them irresistibly indulgent.

  • Chopped Chives: Chives bring a fresh, mild onion flavor that complements the richness of the butter and potatoes. Their bright green color also adds a pop of vibrancy, making the dish visually appealing and aromatic.

  • Garlic Powder: Garlic powder provides a subtle, earthy depth without overpowering the dish. It blends seamlessly with the butter, creating a savory undertone that enhances the potatoes without the sharper bite of fresh garlic.

smashed potatoes

How to Make Crispy Smashed Potatoes

  1. Boil the Potatoes: Rinse the potatoes thoroughly under running water to remove any dirt. Place them in a large soup pot and fill it with water, ensuring the potatoes are completely submerged. Bring the water to a boil over high heat, then reduce the heat slightly and cook the potatoes for 15–20 minutes. Test doneness by piercing a potato with a fork—it should slide in easily without resistance.

  2. Cool and Prepare for Smashing: Carefully drain the hot water and let the potatoes sit for about 5 minutes to cool slightly. This makes them easier to handle. While they cool, preheat your oven to 400°F and line a baking sheet with parchment paper or lightly grease it to prevent sticking.

  3. Smash the Potatoes: Arrange the boiled potatoes evenly on the prepared baking sheet, leaving space between each one. Take a sturdy cup or glass, oil the bottom lightly to avoid sticking, and press down on each potato to flatten it to about ½ inch thick. The edges might crack, but that’s what makes them crispy!

  4. Season and Brush: In a small bowl, melt the butter (you can do this in the microwave for about 15–20 seconds). Mix in the chopped chives, garlic powder, and salt until combined. Use a pastry brush to generously coat the tops of the smashed potatoes with the butter mixture. Flip each potato over carefully and brush the other side as well.

  5. Bake Until Golden and Crisp: Place the baking sheet in the oven and bake for 25–30 minutes, or until the potatoes develop golden, crispy edges. Check them halfway through and rotate the pan if needed for even browning.

  6. Serve and Enjoy: Remove the baking sheet from the oven and let the potatoes cool slightly. Sprinkle them with additional fresh herbs if desired and serve warm with your favorite dips or condiments. They’re perfect for sharing—or keeping all to yourself!

Reference the recipe card below for detailed instructions.

smashed potatoes

Meal Pairing Tips

  • Grilled or Roasted Chicken: Juicy, herb-seasoned chicken complements the buttery, crisp potatoes perfectly. Try lemon rosemary chicken or garlic herb roast chicken for a classic pairing.

  • Seared Steak: A medium-rare steak with a side of smashed potatoes creates a steakhouse-inspired meal. Top the potatoes with a drizzle of steak sauce or compound butter for added flair.

  • Pan-Seared Salmon or White Fish: The crispy texture of the potatoes balances the delicate, flaky texture of fish. Add a squeeze of lemon over both for a bright and fresh flavor combination.

  • Garlic Aioli: The creamy texture and garlicky flavor of aioli complement the crisp edges of the potatoes.

  • Sour Cream and Chive Dip: A tangy sour cream base with a sprinkle of fresh chives enhances the existing flavors of the recipe.

  • Pesto: For a fresh and herby dip, serve the potatoes with a vibrant basil or arugula pesto.

smashed potatoes

smashed potatoes

Easy Smashed Potatoes

These smashed potatoes are not just a dish—they’re a crispy, buttery, melt-in-your-mouth experience! Perfect for sharing or savoring solo.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Course Side Dish
Cuisine American
Servings 4
Calories 182 kcal

Equipment

  • knife
  • sheet pan
  • oven

Ingredients
  

  • 1.5 lbs yellow potatoes (skin on)
  • 2 tablespoons butter
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Boil the Potatoes: Rinse the potatoes thoroughly and place them in a soup pot. Fill the pot with enough water to submerge the potatoes completely. Boil for 15–20 minutes, or until a fork easily pierces through them.
  • Cool and Smash: Drain the potatoes and allow them to cool for a few minutes. Preheat your oven to 400°F. Arrange the potatoes on a baking sheet. Use the bottom of an oiled cup to smash each potato to a thickness of about ½ inch.
  • Season and Brush: In a small bowl, mix the melted butter, chopped chives, garlic powder, and salt. Brush the butter mixture generously over the potatoes, then flip them and brush the other side
  • Bake to Perfection: Bake in the preheated oven for 25–30 minutes, or until the edges are golden and crispy.
  • Serve: Garnish with fresh herbs and serve with your favorite dips or condiments. Enjoy warm!

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: 182kcalCarbohydrates: 30gProtein: 4gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gTrans Fat: 0.2gCholesterol: 15mgSodium: 201mgPotassium: 724mgFiber: 4gSugar: 1gVitamin A: 244IUVitamin C: 34mgCalcium: 24mgIron: 1mg

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Frequently Asked Questions

Can I make these ahead of time?

Yes! You can boil and smash the potatoes in advance, then refrigerate them on a baking sheet. When ready to serve, brush them with butter, season, and bake as directed.

Can I use a different type of potato?

Yes! While yellow potatoes like Yukon Gold are ideal for their creamy texture and buttery flavor, you can also use red potatoes or baby potatoes. Avoid starchy varieties like Russets, as they tend to fall apart when smashed.

Can I freeze smashed potatoes?

Yes, but for best results, freeze them after boiling and smashing but before baking. Lay them flat on a baking sheet to freeze individually, then transfer them to a freezer-safe container. When ready to bake, brush with butter and bake straight from frozen, adding a few extra minutes to the baking time.