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Grilled Chicken Shawarma Kebabs

chicken kebabs

Say hello to Shawarma Kebabs! This recipe is not just a treat for your palate but also a fantastic protein source to keep you energized throughout the week. Let’s dive into the deliciousness!

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

Calories: 391kcal | Carbohydrates: 2g | Protein: 30g | Fat: 28g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 168mg | Sodium: 431mg | Potassium: 399mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 138IU | Vitamin C: 0.1mg | Calcium: 48mg | Iron: 1mg
chicken kebabs
Screenshot

Why Shawarma Kebabs are Your Meal Prep BFF:

  • Protein Powerhouse: Chicken thighs are not only juicy and tender but also an excellent source of lean protein. Protein is essential for muscle repair and growth, making these kebabs perfect for your post-workout meals or just to keep you full and satisfied during your busy days.
  • Flavor Explosion: The combination of Greek yogurt and spices like cumin, cardamom, turmeric, and cinnamon creates a mouth-watering marinade that transforms ordinary chicken into a taste sensation. Trust me, each bite is a burst of Middle Eastern magic!
  • Versatile and Vibrant: These shawarma kebabs are incredibly versatile. Pair them with a crisp salad, fluffy couscous, or some warm pita bread. You can also throw in some hummus, tzatziki, or your favorite dip. Whether it’s lunch or dinner, these kebabs fit right in!
  • Meal Prep Hero: Make a big batch and you’ve got yourself a week’s worth of delicious meals. The kebabs store well in the fridge, and you can even freeze them for later. Simply reheat and enjoy – no fuss, no mess!
  • Crowd Pleaser: Hosting a gathering? Shawarma kebabs are sure to impress! Their rich, aromatic flavors are a hit with everyone, making them a great option for family dinners, BBQs, or any social event.

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Ingredients You’ll Need

  • Chicken Thighs: Chicken thighs are the perfect choice for kebabs. They’re juicy, tender, and have a bit more fat than chicken breasts, which means they stay moist and flavorful even after grilling. The small cubes allow for quick and even cooking, ensuring each bite is perfectly seasoned and succulent.
  • Greek Yogurt: Greek yogurt is a magical marinade base. It’s thick and creamy, which helps to tenderize the chicken while keeping it moist. Plus, it acts as a carrier for all the spices, ensuring they stick to the chicken and infuse every bite with delicious flavor. Greek yogurt also adds a subtle tanginess that complements the spices beautifully.
  • Cumin: Cumin is warm, earthy, and slightly nutty. It’s a staple in Middle Eastern cuisine and adds depth to the marinade. Cumin’s robust flavor profile works perfectly with the other spices, enhancing the overall taste of the kebabs.
  • Ground Cardamom: Cardamom brings a sweet, floral, and slightly citrusy note to the mix. This spice adds an exotic touch, balancing the earthiness of the cumin and the warmth of the cinnamon. It’s a key player in creating that authentic shawarma flavor.
  • Turmeric: Turmeric is not just for color, though its vibrant yellow hue does make the kebabs visually appealing. It has a slightly bitter, earthy flavor that adds complexity to the marinade. Plus, turmeric is packed with anti-inflammatory properties, giving these kebabs a healthy boost.
  • Cinnamon: Cinnamon might seem unusual in a savory dish, but it’s a common spice in Middle Eastern cooking. It adds a warm, sweet, and slightly spicy note that balances the other flavors perfectly. Cinnamon gives the kebabs a unique and aromatic depth.
chicken kebabs

How to Grill Chicken Shawarma Kebabs

  1. Marinate the Magic: In a mixing bowl, combine the chicken with Greek yogurt, cumin, cardamom, turmeric, cinnamon, and salt. Give it a good mix until every piece of chicken is coated in this aromatic blend. Let it marinate overnight in the refrigerator or for at least 2 hours to let the flavors really soak in.
  2. Skewer and Grill: Thread the marinated chicken onto skewers. Preheat your grill to medium-high heat. Place the skewers on the grill and cook for about 5 to 6 minutes on each side, or until the chicken is cooked through and the internal temperature reaches 165°F.
  3. Serve and Savor: Arrange your deliciously grilled skewers on a large platter. Serve with your choice of fresh veggies, sides, and dips.

Reference the recipe card below for detailed instructions.

chicken kebabs
Screenshot

Pairing Tips for Grilled Chicken

  • Couscous: Quick-cooking and fluffy, couscous is a perfect pairing. It absorbs the kebab juices beautifully.
  • Grilled Vegetables: Grill some bell peppers, zucchini, and onions alongside your kebabs. They cook quickly and add a smoky flavor.
  • Salads: A fresh cucumber and tomato salad with a light vinaigrette works wonders. Add some red onions and parsley for an extra kick.
  • Hummus: Classic and creamy, hummus is a perfect dip for the kebabs.
  • Tzatziki: This refreshing yogurt and cucumber dip adds a cool, tangy element.
  • Garlic Sauce: A rich, garlicky sauce can enhance the flavor profile of your kebabs.
  • Pita Bread: Soft and fluffy pita is perfect for wrapping around your kebabs with some veggies and sauce.
chicken kebabs
Screenshot
chicken kebabs

Grilled Chicken Shawarma Kebabs

Shawarma Kebabs are a must-try for your meal prep routine. They're flavorful, nutritious, and incredibly easy to make. Happy cooking and enjoy every bite!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2
Calories 391 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 12 oz boneless chicken thighs (cut into 1 inch cubes)
  • 1/4 cup greek yogurt
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt

Instructions
 

  • In a mixing bowl, add the chicken and combine it with the yogurt and seasonings. Let it marinate overnight in the refrigerator or for at least 2 hours.
  • Next, thread the chicken onto skewers and pre-heat the grill on medium high heat.
  • Place the skewers on the grill and cook themon each side for about 5 to 6 minutes or until the chicken is cooked through an internal temperature of 165F.
  • Arrange the skewers on a platter and enjoy with your choice of sides and dip.

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: 391kcalCarbohydrates: 2gProtein: 30gFat: 28gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 168mgSodium: 431mgPotassium: 399mgFiber: 0.3gSugar: 1gVitamin A: 138IUVitamin C: 0.1mgCalcium: 48mgIron: 1mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Absolutely! Chicken breasts are a leaner option. Just keep an eye on the grilling time as breasts can dry out faster than thighs. They should reach an internal temperature of 165°F.


Can I bake the kebabs instead of grilling them?

Yes! Preheat your oven to 400°F (200°C). Place the skewers on a baking sheet lined with foil or parchment paper. Bake for 20-25 minutes, turning halfway through, until the chicken is cooked through and reaches an internal temperature of 165°F.


Can I add vegetables to my skewers?

Definitely! Bell peppers, onions, zucchini, and cherry tomatoes are great additions. Just cut them into similar-sized pieces as the chicken for even cooking.

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Korean-Inspired Chicken Bulgogi Kebabs

chicken bulgogi kebabs

Looking for a mouthwatering, budget-friendly meal that’s perfect for summer and meal prep? Look no further! These Korean Inspired Chicken Bulgogi Kebabs are a total game-changer. They’re packed with flavor, super easy to make, and ideal for prepping ahead.

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

Calories: 552kcal | Carbohydrates: 43g | Protein: 32g | Fat: 29g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1758mg | Potassium: 681mg | Fiber: 4g | Sugar: 30g | Vitamin A: 172IU | Vitamin C: 11mg | Calcium: 52mg | Iron: 2mg

chicken bulgogi kebabs

Why This Recipe is Perfect for Meal Prep and Summer:

  • Flavorful and Fun: The combination of pear, ginger, and gochujang brings a delightful sweet-spicy kick that’s sure to impress your taste buds.
  • Perfect for Summer: Grilling these kebabs is a great way to enjoy the outdoors and avoid heating up the kitchen. Plus, they’re juicy and tender, making them a perfect summer treat!
  • Easy Meal Prep: These kebabs can be made ahead of time and stored in the fridge. They’re great for quick weeknight dinners or even for meal prepping lunches.
  • Budget Friendly: Chicken thighs are generally less expensive than chicken breasts, and the marinade ingredients are pantry staples. You get a gourmet meal without breaking the bank.

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Here’s What You Need

  • Boneless Chicken Thighs: Chicken thighs are chosen for their rich flavor and tenderness compared to chicken breasts. They remain juicy and flavorful even after grilling, which is perfect for this marinade-infused kebab recipe.
  • Pear: Pears add a subtle sweetness and natural juiciness to the marinade. They also help to tenderize the chicken due to their natural enzymes. The pear’s mild flavor complements the savory and spicy elements of the marinade beautifully.
  • Soy Sauce: Soy sauce provides the essential salty umami flavor that enhances the overall taste of the marinade. It also helps to balance the sweetness from the pear and brown sugar.
  • Honey: honey adds a rich, caramelized sweetness to the marinade. It creates a delightful contrast with the spicy and salty elements and helps to achieve a beautiful caramelization on the grill.
  • Sesame Oil: Sesame oil imparts a nutty, toasted flavor that is a hallmark of Korean cuisine. It also adds depth to the marinade and contributes to the glossy finish on the grilled chicken.
  • Chopped Onion: Onions bring a savory, slightly sweet flavor to the marinade. They also add complexity to the overall flavor profile and help balance out the richness of the chicken.
  • Garlic: Garlic adds a punch of robust, aromatic flavor. It’s a key ingredient in many marinades and dishes for its ability to enhance and deepen the overall taste.
  • Grated Ginger: Ginger introduces a fresh, spicy warmth that brightens up the marinade. It also aids in tenderizing the chicken and adding a hint of zing to the final dish.
  • Gochujang: Gochujang is a Korean chili paste that provides a unique blend of heat, sweetness, and umami. It’s essential for giving the kebabs their distinctive Korean flavor and a slight kick.
  • Green Onions: Green onions add a fresh, crisp garnish that contrasts with the rich flavors of the kebabs. They provide a burst of color and a mild, oniony crunch.
  • Sesame Seeds: Sesame seeds add a delightful crunch and a nutty flavor that complements the sesame oil in the marinade. They also make the kebabs look extra appetizing and finished.

chicken bulgogi kebabs

Easy Steps for Grilling

  1. Blend the Marinade: In a blender, combine the pear, soy sauce, brown sugar, sesame oil, chopped onion, garlic, ginger, and gochujang. Blend until smooth. This marinade not only adds sweetness and depth but also tenderizes the chicken beautifully!
  2. Marinate the Chicken: Cut the chicken thighs into 1-inch cubes and place them in a mixing bowl. Pour ¾ of the marinade over the chicken and toss to coat. Set the remaining marinade aside for basting. Cover and refrigerate the chicken for at least 2 hours or overnight for maximum flavor.
  3. Prepare for Grilling: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. Thread the marinated chicken cubes onto the skewers.
  4. Grill Time: Heat your grill (indoor or outdoor) to medium-high. Grill the chicken skewers for about 5 to 6 minutes on each side, or until the internal temperature reaches 165°F. Don’t forget to baste occasionally with the reserved marinade to keep the chicken juicy and golden brown.
  5. Garnish and Serve: Sprinkle with sesame seeds and garnish with chopped green onions before serving.

Reference the recipe card below for detailed instructions.

chicken bulgogi kebabs

Meal Prep Tips for Chicken Bulgogi Kebabs

  • Prep Veggies Ahead: If you’re serving these kebabs with veggies (like bell peppers, onions, or zucchini), chop them ahead of time and store them in the fridge. They’ll be ready to toss on the grill or stir-fry when you’re ready to eat.
  • Batch Cook Grains: Prepare a large batch of grains like rice, quinoa, or couscous. Store them in the fridge in separate containers. They pair perfectly with the kebabs and can be used in various meals throughout the week.
  • Make a Flavorful Dip or Sauce: Prepare a simple dipping sauce or additional marinade for extra flavor. Store it in a small container in the fridge. A quick soy-ginger sauce or a yogurt-based dip can complement the kebabs beautifully.

chicken bulgogi kebabs

chicken bulgogi kebabs

Korean-Inspired Chicken Bulgogi Kebabs

Tender chicken thighs marinated in a sweet and spicy pear-soy sauce blend, grilled to perfection and garnished with sesame seeds and green onions for a flavorful, easy summer meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 552 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 12 oz boneless chicken thighs (cubed)
  • 1 pear (peeled and seeds removed)
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tabelspoon sesame oil
  • 1 onion (chopped)
  • 3 cloves garlic (peeled)
  • 2 tablespoons ginger (grated)
  • 1 tablespoon gochujang sauce

Instructions
 

  • In a blender, blend together the pear, soy sauce, honey, sesame oil, onions, garlic, ginger, and gochujang.
  • Cut the chicken into small one-inch cubes. Pour 3/4 of the marinade into the bowl. Set aside the leftover marinade for basting. Let the chicken marinate overnight or for at least 2 hours.
  • When you are ready to grill, thread the chicken cubes on the skewers. (If you're using wooden skewers, soak them in water for at least 30 minutes)
  • Heat an indoor/outdoor grill on medium-high heat and grill the chicken on each side for about 5 to 6 minutes until it fully cooks to an internal temperature of 165F. Occasionally, baste the chicken with the leftover marinade to get it nice and golden brown.
  • Sprinkle with sesame seeds and garnish with green onions before 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: 552kcalCarbohydrates: 43gProtein: 32gFat: 29gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 167mgSodium: 1758mgPotassium: 681mgFiber: 4gSugar: 30gVitamin A: 172IUVitamin C: 11mgCalcium: 52mgIron: 2mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts if you prefer. However, chicken thighs are recommended because they remain juicier and more flavorful after grilling. If using breasts, be careful not to overcook them as they can dry out quickly.


 What if I don’t have gochujang?

If you don’t have gochujang, you can substitute with a mix of red chili flakes and a bit of honey or brown sugar. The flavor won’t be exactly the same, but it will still give you a spicy-sweet kick.


Can I use other fruits in the marinade?

Yes! While pears are traditional, you can experiment with other fruits like apples or pineapples. Adjust the sweetness to your taste and enjoy a different twist on the marinade.

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Quick and Healthy Grilled Shrimp Tacos

grilled shrimp tacos

Quick and Healthy Shrimp Tacos ready in no time. These tacos are not just a treat for your taste buds but also a powerhouse of nutrients. Shrimp is a great source of lean protein, while the fresh toppings provide vitamins, antioxidants, and a hint of natural sweetness.

Enjoy these tacos as a quick lunch, a light dinner, or even a snack. They’re perfect for meal prep too, so you can make a batch and enjoy them throughout the week.

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

Calories: 441kcal | Carbohydrates: 52g | Protein: 39g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 935mg | Potassium: 718mg | Fiber: 6g | Sugar: 13g | Vitamin A: 821IU | Vitamin C: 44mg | Calcium: 186mg | Iron: 2mg

grilled shrimp tacos

Why This Recipe is a Fun, Restaurant-Quality, and Healthy Treat:

  • Bursting with Flavor: The combination of garlic, paprika, and chili powder gives the shrimp a delicious kick, while the pico de gallo, pineapple, and papaya salad add a fresh, tangy, and sweet contrast. Each bite is an explosion of flavors that will make you feel like you’re dining at a gourmet restaurant.
  • Quick and Easy: This recipe is incredibly simple and fast to prepare, making it perfect for busy professionals. You can whip up these tacos in under 20 minutes, giving you more time to relax and enjoy your meal.
  • Nutritious and Balanced: Shrimp is an excellent source of lean protein, which helps keep you full and energized. The fresh toppings add essential vitamins and antioxidants, making this meal not only delicious but also highly nutritious.
  • Budget-Friendly: Eating healthy doesn’t have to break the bank. Shrimp, corn tortillas, and fresh produce are all affordable ingredients that deliver great taste and nutrition. This recipe proves that you can enjoy restaurant-quality meals without the hefty price tag.
  • Versatile and Fun: Tacos are fun to assemble and customize. You can mix and match the toppings to suit your taste or what you have on hand. It’s a great way to involve the whole family in meal prep and make eating healthy a fun experience.

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INGREDIENTS YOU NEED

  • Shrimp: Shrimp is a lean protein that’s low in calories but high in essential nutrients like iodine, which supports thyroid function, and omega-3 fatty acids, which are great for heart health. Garlic powder, paprika, and chili powder create a rich, savory, and slightly spicy flavor profile that enhances the natural taste of the shrimp. Salt helps to bring out all these flavors.
  • Corn Tortillas: Corn tortillas are a healthier option compared to flour tortillas as they are typically lower in calories and made with whole grains. They have a wonderful, slightly sweet corn flavor that complements the shrimp and toppings.
  • Pico de Gallo: This fresh salsa made with tomatoes, onions, cilantro, lime juice, and jalapeños adds a burst of freshness and acidity that cuts through the richness of the shrimp. It’s also packed with vitamins A and C.
  • Diced Pineapple: Pineapple adds a sweet and tangy element to the tacos, balancing out the spices on the shrimp. It’s also a great source of vitamin C and bromelain, an enzyme that aids digestion.
  • Papaya Salad: Papaya salad adds a tropical flair and a refreshing crunch to the tacos. Papayas are rich in vitamin C, vitamin A, and fiber, making this a nutritious addition to your meal.

grilled shrimp tacos ingredients

How to meal prep grilled shrimp tacos

1. Prep the Shrimp: In a large bowl, combine the shrimp with garlic powder, paprika, chili powder, salt, and olive oil. Mix well to ensure every shrimp is evenly coated with the flavorful seasoning.

2. Grill the Shrimp: Heat your indoor grill to medium-high heat and give it a quick spray with cooking spray. Place the seasoned shrimp on the grill and cook for about 2 minutes per side until they turn a beautiful opaque color.

3. Warm the Tortillas: While the shrimp is cooking, warm the corn tortillas on the grill for about 10 seconds per side. This makes them soft and pliable, perfect for assembling your tacos.

4. Assemble Your Tacos: Now, the fun part! Fill each warm tortilla with the grilled shrimp. Top them with your choice of pico de gallo, diced pineapple, and papaya salad. These toppings add a burst of freshness and a delightful crunch to your tacos.

Reference the recipe card below for detailed instructions.

grilled tacos

Meal Prep Pairing Tips

  • Avocado Salad: A simple salad with sliced avocados, cherry tomatoes, red onion, and a squeeze of lime juice adds a creamy and tangy side.
  • Black Bean Salad: Mix black beans with corn, red bell pepper, cilantro, and a touch of lime juice for a protein-packed and colorful side dish.
  • Mexican Street Corn (Elote): Grilled corn on the cob brushed with a mixture of Greek yogurt, lime juice, chili powder, and a sprinkle of cotija cheese.
  • Fruit Sorbet: A refreshing mango or pineapple sorbet is a perfect way to end the meal.
  • Fresh Fruit Salad: Combine fresh berries, kiwi, and a touch of mint for a light and sweet treat.
  • Coconut Chia Pudding: A creamy and nutritious dessert made with coconut milk and chia seeds, topped with fresh fruit.

grilled shrimp tacos

grilled shrimp tacos

Grilled Shrimp Tacos

Enjoy these grilled shrimp tacos as a quick lunch or a light dinner. They're perfect for meal prep too, so you can make a batch and enjoy them throughout the week.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American, Mexican
Servings 2
Calories 441 kcal

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • mixing bowl

Ingredients
  

For the Shrimp

  • 12 ounce shrimp (peeled, deveined, tail off)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

For Assembling the Tacos

  • 6 corn tortillas
  • 1/2 cup pico de gallo
  • 1/2 cup pineapple (diced)
  • 1/2 cup papaya salad

Instructions
 

  • Prepare the shrimp in a large bowl and combine it with the seasonings and olive oil.
  • Heat an indoor grill on medium-high heat and spray it with non-flammable cooking spray. Place the shrimp on the grill and cook them on each side for about 2 minutes per side until the shrimp turns opaque.
  • Warm the tortillas on the grill, about 10 seconds per side. Next fill each tortilla with shrimp and top them with your choice of fixings such as pico de gallo, diced pineapple, and papaya salad.

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: 441kcalCarbohydrates: 52gProtein: 39gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 274mgSodium: 935mgPotassium: 718mgFiber: 6gSugar: 13gVitamin A: 821IUVitamin C: 44mgCalcium: 186mgIron: 2mg

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Frequently Asked Questions

What if I don’t have an indoor grill?

No problem! You can cook the shrimp in a regular non-stick skillet. Just make sure to cook them until they turn opaque and are cooked through.


Can I use other types of seafood?

Yes, this recipe is versatile. You can use other seafood like fish (tilapia, cod, or mahi-mahi) or scallops. Just adjust the cooking time as needed.


How long can I store leftovers?

Store any leftover shrimp, pico de gallo, pineapple, and papaya salad in separate airtight containers in the refrigerator. They should be good for up to 3 days. Reheat the shrimp and tortillas before assembling the tacos.

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Grilled Chicken Burger Patties

chicken burger patties

Chicken burgers offer a delicious and healthier alternative to traditional beef burgers, perfect for those looking to maintain a balanced diet without sacrificing flavor. Made with lean ground chicken, these burgers are packed with protein and lower in fat, making them a smart choice for anyone focusing on their health. Whether enjoyed on a bun, in a lettuce wrap, or paired with nutritious sides, chicken burgers are a satisfying option that fits well into a healthy lifestyle.

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

Calories: 444kcal | Carbohydrates: 24g | Protein: 46g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 196mg | Sodium: 844mg | Potassium: 1.526mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2.259IU | Vitamin C: 109mg | Calcium: 107mg | Iron: 4mg

chicken burger patties

Why You’ll Enjoy This

  • Lean Protein: Chicken is a lean protein source, lower in fat compared to beef or pork burgers. It provides essential nutrients like protein, which is vital for muscle repair and growth.
  • Versatility: Ground chicken is incredibly versatile, allowing you to season it in various ways to suit different tastes and cuisines. Whether you prefer Mediterranean flavors with herbs and citrus or a spicier kick with chili and paprika, chicken burgers can accommodate a wide range of flavor profiles.
  • Lighter Option: For those watching their calorie intake, chicken burgers offer a lighter alternative to traditional beef burgers. They can be paired with healthier sides like salads or grilled vegetables for a balanced meal.
  • Juiciness: When cooked properly, chicken burgers can be juicy and flavorful. Adding ingredients like Greek yogurt or minced vegetables helps retain moisture, ensuring a delicious bite every time.
  • Grilling Perfection: Chicken burgers cook relatively quickly on the grill, making them perfect for weeknight meals or backyard gatherings. Grilling enhances their flavor with a slight smokiness, adding depth to each bite.
  • Customizable Toppings: Just like beef burgers, chicken burgers can be topped with a variety of toppings and sauces to suit personal preferences. From avocado slices and melted cheese to tangy barbecue sauce or a dollop of guacamole, the options are endless.
  • Healthier Living: Choosing chicken burgers as part of a balanced diet supports overall health goals, providing essential nutrients without excess saturated fats commonly found in beef burgers.

The PrepYoSelf Newsletter

Ingredients and Swaps

  • Ground Chicken: Lean and versatile, ground chicken provides a lighter alternative to beef or pork. For a different twist, try ground turkey or even a mix of ground chicken and turkey.
  • Greek Yogurt: Adds moisture and a tangy flavor. Substitute with sour cream or a dairy-free yogurt alternative like coconut or almond yogurt for a lactose-free option.
  • Panko Breadcrumbs: Provides texture and helps bind the patties. For a gluten-free option, use gluten-free breadcrumbs or ground oats.
  • Lemon Juice: Adds brightness and acidity. Lime juice can be used as a substitute for a slightly different citrus flavor.
  • Orange Bell Pepper: Adds sweetness and crunch. Substitute with red or yellow bell peppers for a different color and flavor profile.
  • Garlic: Minced garlic adds depth of flavor. For a milder taste, use roasted garlic or garlic powder.
  • Cilantro and Green Onions: Fresh herbs that add freshness and a pop of color. Substitute cilantro with parsley if preferred, and use chives or regular onions instead of green onions.
  • Smoked Paprika: Adds a subtle smokiness. Regular paprika or a pinch of cayenne pepper can be used for a spicier kick.

chicken burger ingredients

The Cooking Method:

  1. Combine Ingredients: In a mixing bowl, combine all the ingredients and mix well. Make sure the ground chicken is cold to help it bind better with the other ingredients. Mixing with your hands can also help ensure everything is evenly distributed.
  2. Form Patties: Divide the chicken mixture into 4 large patties. Wet your hands slightly before shaping the patties to prevent the mixture from sticking to your hands. Aim for even thickness to ensure uniform cooking.
  3. Preheat Grill: Heat a grill or grill pan on medium heat. Preheating ensures you get those desirable grill marks and helps prevent the patties from sticking. Oil the grill grates lightly to further prevent sticking.
  4. Cook Patties: Cook the patties for about 4 to 5 minutes on one side, then flip and continue to cook for another 3 to 4 minutes until they reach an internal temperature of 165°F. Use a meat thermometer to check the internal temperature to ensure the patties are fully cooked. Avoid pressing down on the patties while cooking to keep them juicy.
  5. Serve: Serve the patties with your choice of hamburger buns, lettuce wraps, or with a side of roasted vegetables. Toasting the buns on the grill adds an extra layer of flavor. Pairing with fresh toppings like avocado or a dollop of Greek yogurt can enhance the overall taste.

Reference the recipe card below for detailed instructions.

chicken burger patties on grill

chicken burger patties

Ways to Mix it Up

  • Flavor Variations: Experiment with different herbs and spices like thyme, basil, or cumin to change up the flavor profile.
  • Cheese Stuffed Patties: Add a slice of cheese or a spoonful of feta cheese inside each patty for a gooey surprise.
  • Bread Crumb Varieties: Swap panko breadcrumbs for crushed nuts like almonds or walnuts for a crunchy texture.
  • Sauce Toppings: Top patties with barbecue sauce, tzatziki, or a homemade pesto for a personalized touch.
  • Bun Alternatives: Serve patties over a bed of mixed greens, in a lettuce wrap, or alongside quinoa or brown rice for a healthier option.
  • Spicy Kick: Mix chopped jalapeños or chili flakes into the chicken mixture for a spicy twist.

chicken burger patties

Grilled Chicken Burger Patties

This recipe creates flavorful chicken patties infused with Greek yogurt, citrus, and herbs, perfect for grilling and serving with your choice of buns or alongside fresh vegetables.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2
Calories 444 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 1 lb ground chicken
  • 1/4 cup greek yogurt
  • 1/2 cup panko breadcrumbs
  • 1 lemon (juiced)
  • 1 orange bell pepper (diced)
  • 3 garlic cloves (minced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup green onions (chopped)
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Mix it Up: In a mixing bowl, combine all the ingredients and mix well. Shape the chicken mixture into 4 large patties.
  • Fire Up the Grill: Heat a grill or grill pan on medium heat. Cook the patties for about 4 to 5 minutes on one side, then flip and cook for another 3 to 4 minutes, ensuring they reach an internal temperature of 165°F.
  • Serve and Enjoy: Serve these flavorful patties on hamburger buns, wrapped in crisp lettuce, or alongside some roasted veggies for a tasty meal!

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: 444kcalCarbohydrates: 24gProtein: 46gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 196mgSodium: 844mgPotassium: 1.526mgFiber: 4gSugar: 6gVitamin A: 2.259IUVitamin C: 109mgCalcium: 107mgIron: 4mg

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Frequently Asked Questions

Can I use ground turkey instead of ground chicken?

Yes, ground turkey is a suitable substitute and offers a similar lean protein option.


Can I make these patties ahead of time?

Yes, you can prepare the patties ahead and refrigerate them until ready to cook, or freeze them for longer storage.


How can I cook these patties without a grill? 

You can pan fry these patties by heating a skillet over medium-high heat with a little oil. Cook patties for about 4-5 minutes per side, or until golden brown and cooked through.

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Vibrant Grilled Veggies Delight

grilled veggies with basil pesto sauce

Summer is the perfect time to embrace healthy eating and quick meal prepping, and what better way to do so than by grilling a rainbow of fresh vegetables? Introducing our Vibrant Veggie Grill Delight—a simple, delicious, and nutritious recipe that will add a burst of color and flavor to your summer meals. This easy-to-make dish is perfect for those looking to incorporate more veggies into their diet while enjoying the delightful flavors that grilling brings.

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

Calories: 103kcal | Carbohydrates: 12g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 182mg | Potassium: 570mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1.965IU | Vitamin C: 65mg | Calcium: 55mg | Iron: 3mg

grilled veggies with basil pesto sauce

Why Grilling Veggies is a Game-Changer

Grilling vegetables is not only quick and easy, but it also enhances their natural flavors, giving them a smoky, caramelized taste that’s hard to resist. By grilling a variety of vegetables, you’re adding a medley of colors to your plate, which is not only visually appealing but also nutritionally beneficial. Each color represents different vitamins, minerals, and antioxidants, making your meal both beautiful and healthful.

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The Beauty of a Colorful Plate

A plate full of colorful grilled vegetables isn’t just pleasing to the eye—it’s also a powerhouse of nutrition. The different colors of the vegetables signify a variety of nutrients:

  • Green (Asparagus, Zucchini): Rich in vitamins K and C, folate, and fiber.
  • Yellow (Yellow Squash): Packed with vitamins A and C, magnesium, and potassium.
  • Red (Mini Bell Pepper, Cherry Tomatoes): High in vitamins A, C, and antioxidants like lycopene.
  • Purple (Red Onion): Full of vitamins C and B6, folate, and antioxidants.

By enjoying this colorful medley, you’re treating your body to a wide range of health benefits, all while delighting your taste buds.

Meal Prep Hack: Basil Pesto Sauce

One of the best ways to elevate your grilled veggies without much effort is by using pre-made basil pesto sauce. This vibrant, flavorful sauce adds a deliciously herby kick to your vegetables, making them even more irresistible. By opting for pre-made pesto, you save time and effort, making this dish even more convenient for your busy summer days.

variety of vegetables

Simple Steps to a Flavorful Feast

  1. Prep Time! Rinse all your veggies thoroughly and get them ready for the grill:

  • Asparagus: Trim off one inch of the ends.
  • Zucchini & Yellow Squash: Slice them lengthwise.
  • Portobello Mushrooms: Slice into thick, hearty strips.
  • Red Onions: Slice into beautiful rounds.
  • Cherry Tomatoes: Skewer them for easy grilling.

  • 2. Get Saucy! Drizzle the veggies with olive oil and sprinkle with salt for that perfect flavor boost.
  • 3. Grill & Chill: Preheat your grill or grill pan to medium-high heat. Cook the vegetables for about 3 to 5 minutes on each side, or until they’re as tender and charred as you like.
  • 4. Plate & Pesto: Arrange the grilled veggies on a serving plate and drizzle generously with basil pesto sauce.

Reference the recipe card below for detailed instructions.

grilled veggies

Perfect Pairings for Vibrant Veggie Grill Delight

The Vibrant Veggie Grill Delight is a versatile dish that pairs wonderfully with a variety of sides, proteins, and beverages. Here are some pairing tips to enhance your meal and create a delightful dining experience:

  • Grilled Chicken Breast: Seasoned simply with salt, pepper, and a squeeze of lemon, grilled chicken complements the fresh flavors of the veggies without overpowering them.
  • Salmon Fillets: Marinated in a blend of olive oil, garlic, and herbs, grilled salmon adds a rich, savory note that pairs beautifully with the smoky vegetables.
  • Quinoa or Chickpeas: For a plant-based protein option, serve your veggies with a side of fluffy quinoa or roasted chickpeas. Both add texture and protein, making the meal hearty and satisfying.

grilled veggies

grilled veggies with basil pesto sauce

Vibrant Grilled Veggies

Grill a colorful medley of asparagus, zucchini, yellow squash, bell peppers, portobello mushrooms, red onions, and cherry tomatoes, then drizzle with basil pesto for a vibrant, healthy summer dish.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Side Dish
Cuisine American
Servings 6
Calories 103 kcal

Equipment

  • knife
  • cutting board
  • grill

Ingredients
  

  • 1 bunch asparagus
  • 1 yellow squash
  • 1 zucchini
  • 5 mini bell peppers
  • 1 red onion
  • 1 pint cherry tomatoes
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 3 tablespoons basil pesto

Instructions
 

  • Prep Time! Rinse all your veggies thoroughly and get them ready for the grill:
    -Asparagus: Trim off one inch of the ends.
    -Zucchini & Yellow Squash: Slice them lengthwise.
    -Portobello Mushrooms: Slice into thick, hearty strips.
    -Red Onions: Slice them into rounds.
    -Cherry Tomatoes: Skewer them for easy grilling.
  • Get Saucy! Drizzle the veggies with olive oil and sprinkle with salt for that perfect flavor boost.
  • Grill & Chill: Preheat your grill or grill pan to medium-high heat. Cook the vegetables for about 3 to 5 minutes on each side, or until they’re as tender and charred as you like.
  • Plate & Pesto: Arrange the grilled veggies on a serving plate and drizzle generously with basil pesto sauce.

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: 103kcalCarbohydrates: 12gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gCholesterol: 1mgSodium: 182mgPotassium: 570mgFiber: 4gSugar: 7gVitamin A: 1.965IUVitamin C: 65mgCalcium: 55mgIron: 3mg

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Frequently Asked Questions

Do I need a grill to make this recipe?

While a grill is ideal, you can also use a grill pan on your stovetop or an oven broiler. Both methods will give you deliciously charred vegetables.


What if I don’t have basil pesto sauce?

If you don’t have basil pesto sauce, you can use other sauces like chimichurri, tahini, or a simple balsamic glaze. Homemade pesto is also an easy option if you have fresh basil, garlic, nuts, and olive oil.


How do I prevent the vegetables from sticking to the grill?

Ensure your grill is clean and preheated. Lightly coat the vegetables with olive oil before grilling to prevent sticking.

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Grilled Lemon Pesto Chicken

grilled lemon chicken breasts

Don’t hesitate to give this easy grilled lemon pesto chicken a try! It’s a quick and nutritious option that’s sure to become a favorite in your household. Not only is it simple to prepare, but it’s also packed with flavor and nutrients, making it a win-win for your taste buds and your health. Happy grilling!

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

Calories: 434kcal | Carbohydrates: 8g | Protein: 51g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 148mg | Sodium: 651mg | Potassium: 914mg | Fiber: 2g | Sugar: 3g | Vitamin A: 913IU | Vitamin C: 31mg | Calcium: 92mg | Iron: 1mg

grilled lemon chicken breasts
Screenshot

Why This Recipe is a Must-Try:

  • Nutrient-Rich: Chicken breasts are a great source of lean protein, essential for muscle repair and growth. The basil pesto adds a dose of healthy fats and antioxidants from the basil, nuts, and olive oil.
  • Flavorful and Aromatic: The combination of lemon and pesto creates a vibrant, fresh taste that elevates the chicken, making it anything but ordinary.
  • Time-Saving: Using a premade basil pesto is a fantastic meal prep hack. It saves time without compromising on flavor. You can find high-quality pesto at most grocery stores, and it’s a great pantry staple to have on hand for a quick flavor boost in various dishes.
  • Versatile: This recipe is incredibly flexible. Whether you’re meal prepping for the week, hosting a barbecue, or simply looking for a quick and healthy dinner option, this grilled chicken fits the bill perfectly.

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Ingredients You’ll Need

  • Chicken Breasts: Chicken breasts are a lean source of protein, essential for muscle growth and repair. They are versatile and absorb flavors well when marinated. You can substitute chicken thighs for a juicier alternative, though they contain more fat. For a vegetarian option, use tofu or portobello mushrooms.
  • Lemon: Lemon juice adds a fresh, zesty flavor and helps to tenderize the chicken by breaking down the proteins in the meat. Lime juice can be used for a different citrus flavor. If citrus is not preferred, a splash of apple cider vinegar can provide the needed acidity.
  • Basil Pesto Sauce: Pesto adds a rich, aromatic flavor from the basil, garlic, nuts, and cheese. It also provides healthy fats from the olive oil, enhancing the overall taste of the chicken. If you don’t have basil pesto, you can use sun-dried tomato pesto, arugula pesto, or a store-bought marinade of your choice. For a dairy-free version, use a vegan pesto.

chicken breasts with basil pesto and lemon

How to Grill Lemon Pesto Chicken

  1. In a small bowl, mix together the basil pesto with the juice of a lemon. Place your chicken breasts in a Ziploc bag or mixing bowl and marinate the chicken with the pesto sauce for at least one hour or overnight. This allows the flavors to deeply penetrate the meat, ensuring every bite is bursting with taste.
  2. Heat up a grill over medium-high heat. Grill the chicken on each side for about 5 to 7 minutes. Depending on the thickness of your chicken, continue to fully cook until it reaches an internal temperature of 165°F.
  3. Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing into strips. This step is crucial as it allows the juices to redistribute, making the chicken more tender and juicy.
  4. Serve your grilled lemon pesto chicken with your choice of sides such as grilled veggies, potato salad, or a side salad. This versatile dish pairs well with a variety of accompaniments, making it a fantastic centerpiece for any meal.

Reference the recipe card below for detailed instructions.

grilled chicken breasts
Screenshot

Meal Prep Tips for Grilled Chicken

  • Yogurt Marinade: To tenderize and add a creamy texture, mix Greek yogurt with the lemon juice and pesto for a creamy marinade that further tenderizes the chicken and adds a tangy flavor.
  • Alternative Cooking Methods: If grilling is not an option, you can bake the marinated chicken in the oven at 375°F for 25-30 minutes, or cook it in a skillet on the stovetop until fully cooked.
  • Platter Presentation: Arrange the sliced grilled chicken on a large serving platter. Garnish with fresh basil leaves, lemon slices, and a drizzle of extra pesto sauce. Sprinkle some grated Parmesan cheese on top for an elegant touch.
  • Recommended Side Dishes: Enjoy with grilled veggies such as zucchini, bell peppers, and cherry tomatoes. You can also enjoy it with a classic cold potato salad with a creamy dressing. Other options include a delicious mediterranean couscous salad topped with red onions, cucumber, olives, and feta cheese.

grilled lemon chicken breasts
Screenshot

grilled lemon chicken breasts

Grilled Lemon Pesto Chicken

Grilled Lemon Pesto Chicken: Tender chicken breasts marinated in zesty lemon and aromatic basil pesto, grilled to perfection and served with your choice of sides for a delicious and nutritious meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 434 kcal

Equipment

  • mixing bowl
  • tongs
  • grill

Ingredients
  

  • 1 lb chicken breasts
  • 1 lemon
  • 1/3 cup basil pesto

Instructions
 

  • In a small bowl, combine the zesty lemon juice with the flavorful basil pesto.
  • Place your chicken breasts in a Ziploc bag or mixing bowl and let them soak up the delicious pesto marinade for at least an hour, or even better, overnight!
  • Fire up your grill to medium-high heat. Grill the chicken for about 5 to 7 minutes on each side, making sure it’s fully cooked to an internal temperature of 165°F.
  • Once done, let the chicken rest for a few minutes, then slice into strips. Serve with your favorite sides like grilled veggies, potato salad, or a fresh side salad, and dig in!

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: 434kcalCarbohydrates: 8gProtein: 51gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 148mgSodium: 651mgPotassium: 914mgFiber: 2gSugar: 3gVitamin A: 913IUVitamin C: 31mgCalcium: 92mgIron: 1mg

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Frequently Asked Questions

How do I prevent the chicken from sticking to the grill?

Preheat the grill, oil the grates, and avoid moving the chicken too soon. Let it cook on one side for a few minutes before flipping.


How should I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop.


How can I adjust the flavor?

Add extra herbs, spices, or swap the lemon juice for lime or orange juice. You can also mix in a bit of honey or maple syrup for sweetness.

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Grilled Asparagus and Prosciutto Cobb Salad

Grilled asparagus and prosciutto cobb salad

Are you in a lunch rut? Tired of the same old sandwiches and salads that leave you hungry by 3 PM? Let’s shake things up with a gourmet yet simple-to-make Grilled Asparagus and Prosciutto Cobb Salad. This cobb salad packs a punch of flavor, keeps your budget in check, and gets you through your busy week with a smile.

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

Calories: 574kcal | Carbohydrates: 39g | Protein: 16g | Fat: 43g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 25g | Trans Fat: 0.1g | Cholesterol: 192mg | Sodium: 1043mg | Potassium: 825mg | Fiber: 6g | Sugar: 24g | Vitamin A: 2404IU | Vitamin C: 98mg | Calcium: 104mg | Iron: 5mg

Grilled asparagus and prosciutto cobb salad

Why You’ll Love This Cobb Salad:

  • Gourmet, Yet Simple: Feels like a restaurant dish but made in your own kitchen.
  • Quick to Prepare: Minimal cooking involved, because I know your time is gold!
  • Healthy & Filling: Balanced with greens, proteins, and a zesty homemade dressing.
  • Budget-Friendly: Say goodbye to pricey lunches!

The PrepYoSelf Newsletter

Ingredients You’ll Need For This Cobb Salad

  • Asparagus: Asparagus is a powerhouse vegetable that’s not only low in calories but also rich in nutrients, including fiber, folate, and vitamins A, C, and K. When grilled, asparagus develops a pleasingly crisp texture and a smoky flavor that elevates this salad from simple to spectacular.
  • Prosciutto: This Italian dry-cured ham adds a luxurious touch to any dish. It’s thin, savory, and has a melt-in-your-mouth texture that contrasts beautifully with the crisp vegetables. Prosciutto is also protein-rich, making it a great component for adding depth without overpowering the other flavors.
  • Eggs: Eggs are a budget-friendly protein source that bring richness and substance to the salad. The creamy yolks add a comforting element, balancing the crisp textures of the other ingredients, while the whites provide a lean protein boost that keeps you full and energized.
  • Spring Mix: The blend of young, tender greens in a spring mix (like baby spinach, arugula, and romaine) offers not just a variety of textures and tastes but also a host of nutrients including iron, calcium, and vitamins. The mild and slightly peppery flavors of these greens create a fresh base for our heavier toppings.
  • Cherry Tomatoes: Adding a burst of juiciness and sweetness, cherry tomatoes are a great source of vitamin C, potassium, and other antioxidants. They introduce a bright, tangy contrast to the salty prosciutto and rich eggs, enhancing the overall freshness of the dish.
  • Lemon: Lemon juice brings zest and vivacity to the salad, cutting through the richness of the prosciutto and eggs with its vibrant acidity. It’s also great for digestion and adds a dose of vitamin C.
  • Honey: A touch of honey balances the tartness of the lemon and the sharpness of the mustard with its natural sweetness, rounding out the flavors in the dressing.
  • Paprika, Garlic Powder, Salt: These spices are used to season the asparagus and the dressing. Paprika adds a subtle warmth and color, garlic powder provides a savory depth, and salt enhances all the flavors in the salad.

Grilled asparagus and prosciutto cobb salad

How to Meal Prep this Healthy Lunch Salad

  1. Start by boiling your eggs for about 8 to 10 minutes. We want them just right – firm yet creamy. Once done, let them cool, then peel and halve. These beauties are going to add that rich, comforting texture to your salad.
  2. While your eggs are cooking, toss the asparagus spears in olive oil, paprika, garlic powder, and salt. Heat up your grill pan and give those spears a good char for about 2 to 3 minutes on each side. You’re looking for tender but crisp with those irresistible grill marks.
  3. Whip up your dressing by combining lemon juice, olive oil, Dijon mustard, honey, garlic powder, and salt in a small bowl. Whisk it up until it’s well blended. This dressing brings a bright and tangy flavor that ties all the components together beautifully.
  4. Lay down a bed of fresh spring mix. Arrange the grilled asparagus, slices of silky prosciutto, and your halved eggs over the greens. Scatter those juicy cherry tomatoes around for a pop of color and sweetness.
  5. Drizzle your homemade dressing over the salad. Each bite will be a perfect blend of smoky, tangy, and sweet flavors – absolutely divine!

Reference the recipe card below for detailed instructions.

Grilled asparagus and prosciutto cobb salad

Ingredient Swaps:

  • Greens: Swap spring mix for kale, spinach, or romaine lettuce depending on availability and preference. Each brings a different texture and nutritional profile.
  • Prosciutto: If prosciutto is too pricey or not available, try smoked turkey or even crispy bacon. For a vegetarian option, grilled halloumi or tofu can be delicious substitutes.
  • Asparagus: Green beans, zucchini, or bell peppers are great alternatives that also grill beautifully.
  • Eggs: For those avoiding eggs, chickpeas or cannellini beans can provide a similar protein boost with a different texture.
  • Cherry Tomatoes: Feel free to swap these with any diced regular tomato, cucumbers, or even roasted red peppers for a change in flavor.
  • Olive Oil: In the dressing, avocado oil is an excellent substitute, offering similar health benefits and a mild, neutral taste.
  • Lemons: If lemons are out of reach, try using apple cider vinegar or white wine vinegar for that essential tangy component in your dressing.
  • Honey: Maple syrup or agave nectar are perfect alternatives if you prefer a different kind of sweetness or have dietary restrictions.
  • Dijon Mustard: If Dijon isn’t your favorite, try using whole grain mustard for a bit more texture and a milder taste.

Grilled asparagus and prosciutto cobb salad

proscuitto salad

Grilled Asparagus and Prosciutto Cobb Salad

Enjoy a delicious and easy-to-prep Grilled Asparagus and Prosciutto Cobb Salad, featuring a vibrant mix of tender grilled asparagus, savory prosciutto, and boiled eggs, all drizzled with a homemade lemon-Dijon dressing.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2
Calories 574 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • indoor grill pan
  • tongs
  • oven

Ingredients
  

  • 2 large eggs
  • 3 oz prosciutto
  • 12 asparagus spears
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 4 cups spring mix
  • 1 cup cherry tomatoes (sliced)

Salad Dressing

  • 2 lemons (juiced)
  • 2 tbsp olive oil
  • 1 tbsp dijon mustard
  • 2 tbsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

Eggs

  • Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let it cool before peeling and slicing in half

Grilled Asparagus

  • Season the asparagus with paprika, garlic powder, and salt. Heat an indoor grill pan on medium high heat and grill the asparagus for about 2 to 3 minutes on each side

Salad Dressing

  • Meanwhile, in a small bowl, mix together the juice of the lemons with the olive oil, dijon mustard, honey, and seasonings. Whisk until blended well
  • Serve the grilled aspragus, proscuitto slices, and eggs on top of the spring mix
  • Drizzle the salad with the dressing and top it off with fresh tomatoes

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: 574kcalCarbohydrates: 39gProtein: 16gFat: 43gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 25gTrans Fat: 0.1gCholesterol: 192mgSodium: 1043mgPotassium: 825mgFiber: 6gSugar: 24gVitamin A: 2404IUVitamin C: 98mgCalcium: 104mgIron: 5mg

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Frequently Asked Questions

What if I don’t have a grill pan? 

No grill pan? No problem! You can roast the asparagus in the oven or even use a regular skillet on the stove. The key is to cook it at high heat to achieve a bit of char.


Can I add other proteins to this salad?

Yes, this salad is versatile. Grilled chicken, shrimp, or even steak are great proteins to add for variety and to make the meal more filling.


Can I use frozen asparagus?

Fresh asparagus is ideal for grilling as it maintains a better texture and flavor. However, if only frozen is available, thaw it completely and pat it dry to remove excess moisture before grilling.

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Individual BBQ Chicken and Pineapple Flatbread Pizza

BBQ Chicken Pineapple Flatbread Pizza

Are you in search of a meal that’s as easy to prepare as it is delightful to eat? Look no further than these BBQ Chicken and Pineapple Flatbread Pizzas! Combining the smoky sweetness of BBQ chicken with the tropical zest of pineapple and a hint of cilantro, these pizzas bring a burst of flavors that are sure to please any palate. Perfect for a quick weeknight dinner or a fun meal prep option, they come together in less than 30 minutes. Whether you’re feeding a crowd or just looking for a simple and satisfying meal, these flatbread pizzas are a guaranteed hit!

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

Calories: 563kcal | Carbohydrates: 66g | Protein: 36g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 99mg | Sodium: 1652mg | Potassium: 736mg | Fiber: 5g | Sugar: 35g | Vitamin A: 945IU | Vitamin C: 43mg | Calcium: 335mg | Iron: 3mg

BBQ Chicken Pineapple Flatbread Pizza

Here are 7 reasons why you’re going to absolutely love making and devouring these delightful flatbread pizzas:

  • Quick & Easy Prep: We all know time is precious. That’s why this recipe is a gem. With minimal prep and a total cooking time of about 30 minutes, you can whip up a week’s worth of lunches or dinners in no time.
  • Bursting with Flavor: Each bite of this pizza is a perfect blend of smoky BBQ sauce, juicy pineapple, savory chicken, and a hint of fresh cilantro. It’s a tropical taste adventure right in your mouth!
  • Healthy & Filling: These flatbreads are not only delicious but also balanced. Lean chicken provides protein, pineapple adds some vitamins and fiber, and mozzarella offers that calcium kick. It’s a wholesome meal that keeps you fueled and satisfied.
  • Customizable: Whether you’re a meat-lover or vegetarian, gluten-free or dairy-free, this recipe can be tailored to suit your dietary needs without compromising on taste. Swap out ingredients to make it your own!
  • Perfect for Portion Control: Individual flatbreads mean you can easily manage portions, whether you’re calorie counting or just trying to avoid overeating. It’s a great way to keep your meals in check!
  • Budget-Friendly: Let’s talk about savings! Making these flatbread pizzas at home is so much cheaper than dining out or ordering from your favorite restaurant. Use ingredients from your pantry or leftovers to cut costs even more.
  • Restaurant Quality at Home: Impress yourself and maybe even a guest with these delectably gourmet-tasting pizzas that come together effortlessly. They look fancy, taste incredible, and all without the hefty price tag or the wait!

The PrepYoSelf Newsletter

Here’s What You Need

  • Chicken: Chicken is a fantastic source of lean protein, which is essential for muscle repair and growth. It also makes the meal filling and satisfying. Using chicken tenderloins keeps cooking times short and ensures the meat stays tender and juicy.
  • Chili Powder, Paprika, and Garlic Powder: These spices bring warmth, a mild heat, and a depth of flavor to the chicken, enhancing its natural taste without overpowering it.
  • Olive Oil: Olive oil is used to help the spice mix adhere to the chicken and prevents sticking during cooking, besides adding a subtle richness.
  • Flatbreads: Flatbreads, such as naan or pita, provide a sturdy, delicious base for the toppings, and they cook quickly, which is perfect for a fast meal prep.
  • Pineapple: The sweetness of the pineapple complements the savory elements of the pizza, especially the BBQ sauce and chicken, adding a burst of freshness and tang.
  • Red Onions: They offer a slight crunch and a zesty sharpness that balances the sweetness of the pineapple and BBQ sauce.
  • Cilantro: Cilantro adds a fresh, citrusy layer to the pizza, brightening up the overall flavors.
  • BBQ Sauce: It acts as the flavor backbone, providing a smoky, slightly sweet, and tangy base that ties all the other ingredients together.
  • Mozzarella Cheese: Cheese is the crowning glory of any pizza, offering gooey, melty deliciousness that also helps to bind all the toppings together.

BBQ Chicken Pineapple Flatbread Pizza

Easy Steps for Meal Prepping this BBQ Chicken Flatbread Pizza

  1. Fire up your oven to 400F to get things started. Mix the chili powder, paprika, garlic powder, and salt, then toss your chicken tenderloins in this seasoning along with a drizzle of olive oil. Pop them on a sheet pan and let them bake for about 20 minutes, or until they reach a safe internal temperature of 165F.
  2. Once your chicken is cooked and cooled, chop it into bite-size chunks. This is a great time to start prepping your other toppings – dice that pineapple, slice those red onions, and chop the cilantro.
  3. Grab your flatbreads and spread a generous layer of BBQ sauce over each. Scatter your chopped chicken, pineapple, and red onions evenly, then sprinkle with cilantro and a good handful of shredded mozzarella.
  4. Place your assembled pizzas back into the oven for about 5 to 7 minutes, just until the cheese is deliciously melted and bubbly.
  5. Slice, serve, or store! These pizzas are fantastic for immediate dining or can be cooled, packed, and stored in the fridge for grab-and-go ease during the week.

Reference the recipe card below for detailed instructions.

BBQ Chicken Pineapple Flatbread Pizza

Meal Prep Tips for BBQ Chicken Flatbread Pizzas

  • Batch Cook: Prepare your chicken in bulk at the beginning of the week. Bake enough chicken for these pizzas and other dishes you might want to whip up, like salads or wraps.
  • Prep Ingredients Separately: Chop and store your toppings like pineapple, onions, and cilantro in separate containers in the fridge. This keeps them fresh and allows you to quickly assemble the flatbreads when you’re ready to eat.
  • Assemble When Ready to Eat: For the best texture, assemble the flatbreads right before you plan to bake them. This prevents the bread from getting soggy.
  • Side Salads: Pair your flatbread pizza with a light salad like a classic Caesar, a fresh arugula salad with lemon and pepper, or a cucumber and tomato salad with a vinaigrette. This adds a refreshing contrast to the hearty pizza.
  • Healthy Snacks: Serve with a side of raw vegetables like carrot sticks, celery, or bell peppers with a light hummus or yogurt dip for an added crunch and nutrition boost.

BBQ Chicken Pineapple Flatbread Pizza

BBQ Chicken Pineapple Flatbread Pizza

Individual BBQ Chicken and Pineapple Flatbread Pizza

Enjoy a quick and delicious meal with these BBQ Chicken and Pineapple Flatbread Pizzas, combining tender seasoned chicken, sweet pineapple, zesty red onions, and fresh cilantro on a crispy flatbread base, all topped with melted mozzarella.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 563 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken

  • 6 oz chicken tenderloins
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Pizza

  • 2 flatbreads (or naan, pita bread)
  • 1 cup pineapple (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup cilantro (chopped)
  • 1/2 cup bbq sauce
  • 1 cup shredded mozzarella

Instructions
 

  • Pre-heat the oven to 400F. Season the chicken and coat it with olive oil. Place them in a sheet pan and bake them in the oven for about 20 minutes until they fully cook to an internal temperature of 165F.
  • After the chicken cooks, let them cool before chopping them into bite size pieces.
  • Now, assemble the pizza by spreading the bbq sauce on the flatbread. Add the chicken, pineapple, onions, and cilantro. Finally, sprinkle the top with the cheese.
  • Place the pizza on a sheet pan and let them bake in the oven for 5 to 7 minutes until the cheese melts.

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: 563kcalCarbohydrates: 66gProtein: 36gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 99mgSodium: 1652mgPotassium: 736mgFiber: 5gSugar: 35gVitamin A: 945IUVitamin C: 43mgCalcium: 335mgIron: 3mg

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Frequently Asked Questions

Can I use store-bought cooked chicken instead of baking my own?

Absolutely! Using pre-cooked chicken, like rotisserie chicken, is a great time-saver. Just season it with a little chili powder, paprika, and garlic powder before adding it to your flatbread to keep the flavors consistent.


What can I use if I don’t have flatbread?

Any type of sturdy bread-like base works for this recipe. You can use naan, pita bread, or even large tortillas if you prefer a thinner crust. Pre-made pizza crusts are also an excellent time-saver.


Are there any alternatives to BBQ sauce that I can use?

If BBQ sauce isn’t your favorite, you can try other sauces like marinara, pesto, or even a simple olive oil and garlic spread as the base for your pizzas.

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Chicken Mole Tacos

Shredded Chicken in Mole Sauce with Corn Tortillas

Our restaurant-quality Chicken Mole Street Tacos are ready to rock your taste buds. These babies are not only bursting with flavor but also budget-friendly and perfect for busy individuals like you who crave delicious a chicken dinner without the hassle. So go ahead, dig in, and savor every bite of these delightful tacos. Happy meal prepping!

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

Calories: 660kcal | Carbohydrates: 64g | Protein: 27g | Fat: 36g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 1539mg | Potassium: 1183mg | Fiber: 12g | Sugar: 27g | Vitamin A: 5376IU | Vitamin C: 25mg | Calcium: 120mg | Iron: 4mg

Shredded Chicken in Mole Sauce with Corn Tortillas

Why You’ll Enjoy This!

  • Flavor Explosion: With the bold flavors of the mole sauce infused into every tender bite of chicken, these tacos are anything but boring. Say goodbye to bland meal prep chicken dinner and hello to a fiesta of flavors that will keep you excited for lunchtime!
  • Easy Peasy Prep: Our recipe is designed with busy individuals in mind. With simple instructions and minimal ingredients, you can whip up a batch of these tacos in no time. Perfect for those hectic weekday evenings when you need something quick and satisfying.
  • Budget-Friendly: Our Chicken Mole Street Tacos are made with affordable ingredients that won’t bust your budget. Save money without sacrificing flavor – it’s a win-win!
  • Versatile and Customizable: Don’t be afraid to get creative with your taco toppings! Whether you prefer a little extra heat with some sliced jalapeños or want to add some creamy avocado slices, these tacos are the perfect canvas for your culinary imagination.
  • Portion Control Made Easy: With each taco neatly packed and ready to go, portion control becomes a breeze. Say goodbye to the temptation of overeating – simply grab a prepped taco and enjoy a perfectly portioned meal that keeps you on track with your health goals.
  • Meal Prep Magic: Perhaps the best reason of all – these tacos are meal prep superheroes! Whip up a batch on Sunday evening and enjoy delicious, restaurant-quality meals throughout the week. No more last-minute scrambles or unhealthy takeout – just grab and go for a stress-free week of tasty eats.

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Gather the Following Ingredients

  • Boneless Chicken Thighs: Chicken thighs are used for their succulent flavor and tenderness. They’re also budget-friendly compared to other cuts of meat. By using boneless thighs, we make the prep process easier and quicker while still delivering that juicy texture.
  • Corn Tortillas: Corn tortillas provide the perfect vessel for our tacos. Not only are they gluten-free and lower in calories compared to flour tortillas, but they also add a deliciously rustic flavor that complements the richness of the mole sauce.
  • White Onions: Sliced white onions add a sweet and slightly pungent flavor to the dish. They also provide a nice texture contrast to the tender chicken and creamy mole sauce. Onions are a budget-friendly ingredient that adds depth and complexity to the overall flavor profile.
  • Chicken Broth: Chicken broth serves as the base for our sauce, infusing it with savory flavor and moisture. It’s also a cost-effective way to add depth to the dish without the need for expensive ingredients.
  • Mole Base Ingredients: This combination of tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips forms the heart and soul of our dish. Each ingredient contributes to the complex flavor profile of the mole sauce – the tomato sauce provides acidity and sweetness, the dried ancho chile and chipotle pepper add smoky heat, the garlic powder and cumin lend aromatic depth, and the chocolate chips bring richness and depth. 
  • Garnishes (Lime and Cilantro): Fresh lime slices and chopped cilantro add brightness and freshness to the tacos. The tangy citrus of the lime cuts through the richness of the mole sauce, while the herbal notes of cilantro provide a refreshing contrast to this chicken dinner. These garnishes not only enhance the flavor of the dish but also add a vibrant pop of color, making this chicken dinner as visually appealing as they are delicious.

Shredded Chicken in Mole Sauce with Corn Tortillas

How to Meal Prep Chicken Mole Tacos:

  1. In a blender, combine the tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and salt. Blend until smooth and set aside. This luscious mole sauce is the secret to our tacos’ rich flavor!
  2. Heat olive oil in a soup pan over medium-high heat. Sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown and delicious. Add the sliced white onions and sauté until they soften and become fragrant.
  3. Pour in the chicken broth and the prepared Mole Base. Give it a good stir, bring it to a boil, then reduce the heat to low-medium. Cover the pan with a lid and let it simmer for approximately 25 minutes until the chicken is tender and the flavors have melded together beautifully.
  4. Once the chicken is cooked through, uncover the pan and add those decadent chocolate chips. Stir until they melt into the sauce, infusing it with a luxurious richness. Continue to simmer the sauce uncovered until it thickens to perfection.
  5. Now for the fun part! Use two forks to shred the tender chicken directly in the pan. Grab your corn tortillas and fill them generously with the mouthwatering chicken filling. Top each taco with a sprinkle of fresh cilantro and a squeeze of zesty lime juice for that extra pop of flavor.

Reference the recipe card below for detailed instructions.

Shredded Chicken in Mole Sauce with Corn Tortillas

Meal Prep Tips for Chicken Mole Tacos:

  • Fresh Sides: Serve your Chicken Mole Street Tacos with fresh, vibrant sides like a crisp green salad, pico de gallo, or a refreshing fruit salsa. The bright flavors will complement the richness of the tacos and provide a balanced meal.
  • Mexican Rice: Pair your tacos with some fluffy Mexican rice for a complete and satisfying meal. The rice absorbs the flavors of the mole sauce and serves as a delicious side dish.
  • Black Beans: Add a side of seasoned black beans for extra protein and fiber. The earthy flavors of the beans complement the smoky richness of the mole sauce perfectly.
  • Corn and Avocado Salad: A light and refreshing corn and avocado salad is the perfect accompaniment to the bold flavors of the tacos. The creamy avocado and sweet corn provide a lovely contrast to the savory chicken mole filling in this chicken dinner.
  • Tortilla Chips and Guacamole: For a casual and fun meal, serve your tacos with crispy tortilla chips and homemade guacamole. The crunchy chips and creamy guac are the perfect accompaniments to the indulgent flavors of the tacos.

round plate with 3 corn tortilla tacos topped with shredded chicken and fresh cilantro

Chicken Mole Street Tacos

Deliciously tender chicken thighs simmered in a rich mole sauce, stuffed into warm corn tortillas and topped with fresh cilantro and a squeeze of lime – our Chicken Mole Street Tacos are a flavor-packed fiesta in every bite!
No ratings yet
Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2
Calories 660 kcal

Equipment

  • knife
  • cutting board
  • blender
  • spatula
  • soup pot with a lid

Ingredients
  

  • 4 small corn tortillas
  • 8 oz boneless chicken thighs
  • 1/4 cup white onions (sliced)
  • 2 cups chicken broth
  • 1 tablespoon olive oil

Mole Base

  • 8 oz tomato sauce
  • 1 dried ancho chile
  • 1 chipotle pepper in adobo sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 cup semi bittersweet chocolate chips

Garnish

  • 1 lime (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Blend together the ingredients of the mole base (minus the chocolate chips) until it is smooth and set it aside.
  • Add oil to a soup pan on medium high heat and sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown. Next add the white onions and saute until they soften.
  • Then, pour in the broth and mole base and stir it all around. Bring the soup to a boil, then lower the heat to low medium and cover the soup pan with a lid.Let it simmer for about 25 minutes until the chicken is tender.
  • After the chicken cooks, remove the lid and add the chocolate chips and stir until it fully melts. Continue to simmer the sauce until it thickens.
  • Finally use two forks to shred the chicken and stuff each tortilla with the chicken filling. Top it off with fresh cilantro and lime juice.

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: 660kcalCarbohydrates: 64gProtein: 27gFat: 36gSaturated Fat: 11gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 116mgSodium: 1539mgPotassium: 1183mgFiber: 12gSugar: 27gVitamin A: 5376IUVitamin C: 25mgCalcium: 120mgIron: 4mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

While chicken thighs are preferred for their tenderness and flavor, you can certainly use chicken breast if you prefer. Just be mindful that chicken breast tends to be leaner and may require shorter cooking time to avoid drying out.


Is it necessary to use both dried ancho chile and chipotle pepper in adobo sauce?

The combination of dried ancho chile and chipotle pepper adds depth and complexity to the mole sauce, but if you can’t find one of the ingredients or prefer a milder heat, you can adjust the recipe accordingly. You can also substitute with other dried chiles or adjust the amount of chipotle pepper to suit your taste preferences.


Can I freeze the chicken mole filling?

Yes, you can freeze the cooked chicken mole filling for later use. Store it in a freezer-safe container for up to 2-3 months. Thaw it overnight in the refrigerator before reheating, and add a splash of chicken broth or water if needed to revive the sauce.

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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

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

Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg

chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.
  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!
  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!
  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.
  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.
  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.
  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.
  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.
  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.
  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.

chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.
  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.
  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!
  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.
  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.
  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!
  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.
  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.
  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.
  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.

chicken wings in a red pepper sauce

chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
No ratings yet
Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or a side salad.

Notes

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

Nutrition

Calories: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.


How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.


Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.