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Tropical Kani Cucumber Salad

kani cucumber salad with seaweed wraps

This Tropical Kani Cucumber Salad is the ultimate flavor vacation in a bowl—cool, crunchy cucumber, sweet mango, and savory crab tossed in a creamy-spicy dressing that hits all the right notes. It’s light, protein-packed, and perfect for meal prep.

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Calories: 293kcal | Carbohydrates: 25g | Protein: 6g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 5g | Trans Fat: 0.04g | Cholesterol: 18mg | Sodium: 953mg | Potassium: 214mg | Fiber: 2g | Sugar: 11g | Vitamin A: 638IU | Vitamin C: 26mg | Calcium: 29mg | Iron: 1mg

kani cucumber salad with seaweed wraps
kani cucumber salad with seaweed wraps

Tropical Kani Cucumber Salad

This refreshing no-cook Tropical Kani Cucumber Salad combines sweet mango, crisp cucumber, and shredded crab in a creamy, spicy dressing.
No ratings yet
Prep Time 10 minutes
Cook Time 0 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 293 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 6 oz imitation crab meat (julienne cut)
  • 1/2 cucumber (julienne cut)
  • 1/2 mango (julienne cut)
  • 3 tablespoons mayonaise
  • 1 tablespoon sriracha
  • 1 teaspoon soy sauce
  • 1 tablesoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds

Instructions
 

  • Peel and slice the cucumber in half lengthways and slice into julienne thin strips.
  • Use your fingers to gently pull apart the imitation crab into strips like string cheese or use your knife to slice them into thin strips.
  • Peel the mango and cut it into thin slices. Repeat until you reach the core of the mango. Stack the slices together and cut into thin strips.
  • In a mixing bowl, whisk together the mayo, sriracha, soy sauce, rice vinegar, and sesame oil until creamy and smooth. Add your cucumber, crab, and mango. Toss until everything is coated in that dreamy spicy dressing.
  • Sprinkle with sesame seeds for crunch and refrigerate until chilled and ready to eat. Serve with seaweed snacks or rice paper wraps for a sushi-inspired lunch.

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: 293kcalCarbohydrates: 25gProtein: 6gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gTrans Fat: 0.04gCholesterol: 18mgSodium: 953mgPotassium: 214mgFiber: 2gSugar: 11gVitamin A: 638IUVitamin C: 26mgCalcium: 29mgIron: 1mg

The PrepYoSelf Newsletter

Why This is Great for Meal Prep

  • No Cooking Required: Skip the stove and oven—this recipe comes together with zero heat. Just slice, mix, chill, and you’re done! Perfect for hot days or when you want to keep things easy.
  •  Bursting with Fresh, Tropical Flavor: Sweet mango, cool cucumber, and savory crab create a juicy, refreshing combo that wakes up your taste buds with every bite. It’s like a tropical getaway in a meal prep container!
  • Fast & Fuss-Free: Ready in under 15 minutes from start to fridge. When your schedule’s packed, this quick chop-and-mix salad keeps your meals delicious and efficient.
  •  Meal Prep-Friendly: It holds up well in the fridge for a few days, making it a great grab-and-go lunch or snack. Just toss before serving and enjoy that same flavor-packed crunch.
  •  Balanced and Flavorful: You’ve got protein from the crab, fiber and hydration from cucumber, natural sweetness from mango, and a creamy-spicy dressing that brings it all together—hello, flavor harmony!
  • Light but Satisfying: It’s not heavy, but it still fills you up thanks to the creamy dressing and crab meat. A great option when you want something refreshing yet substantial.
  • Customizable & Fun to Eat: Wrap it in rice paper, spoon it into lettuce cups, or enjoy with seaweed sheets. Add avocado, carrots, or even edamame. The possibilities are endless—and delicious.

Ingredient Breakdown: Why This is Great for Meal Prep

  • Imitation Crab (Kani) – Adds a mildly sweet, savory protein that’s pre-cooked and easy to shred—perfect for no-cook meals
  • Cucumber – Brings crisp texture and a refreshing, hydrating crunch that balances out the richness of the dressing
  • Mango – Adds natural sweetness and a tropical twist that pairs beautifully with the savory and spicy elements
  • Mayonnaise – Provides a creamy, smooth base that binds everything together and adds richness without overpowering
  • Sriracha – Delivers a gentle kick of heat and depth, making the dressing bold and crave-worthy
  • Soy Sauce – Adds umami and saltiness to balance the sweet and creamy components of the salad.
  • Rice Vinegar – Offers a light tang that cuts through the mayo, brightening the overall flavor
  • Sesame Oil – Adds a warm, nutty aroma and smooth finish that ties in the Asian-inspired elements
  • Sesame Seeds – Provide a subtle crunch and a toasty flavor that enhances both taste and presentation.
kani cucumber salad with seaweed wraps

How to Make Kani Cucumber Salad

  1. Prepare the cucumber: Start by peeling half of a cucumber. Slice it in half lengthwise, then use a sharp knife to cut each half into thin matchstick-sized strips (this is called a julienne cut).
  2. Shred the imitation crab: Take your 6 oz of imitation crab meat and either gently pull it apart with your fingers—like string cheese—or use a knife to cut it into thin strips.
  3. Cut the mango: Peel half of a ripe mango and carefully slice the fruit away from the core. Stack the slices and cut them into thin, julienned strips.
  4. Make the dressing: In a separate mixing bowl, whisk together ¼ cup of mayonnaise, 1 tablespoon of sriracha, 1 teaspoon of soy sauce, 1 tablespoon of rice vinegar, and 1 teaspoon of sesame oil until smooth and creamy.
  5. Combine and mix: Add the cucumber, crab, and mango into the bowl with the dressing. Use tongs or a spoon to gently toss everything together until all the ingredients are well-coated.
  6. Add the finishing touch: Sprinkle in 1 teaspoon of sesame seeds and give it one final toss for even distribution.
  7. Chill and serve: For best results, cover the bowl and refrigerate the salad for at least 30 minutes to let the flavors blend. Enjoy it cold, either on its own, wrapped in seaweed snacks, or served in rice paper wraps.

kani cucumber salad

Meal Prep Pairing Tips:

  • Add avocado – Dice half an avocado and gently fold it in for extra creaminess and healthy fats.
  • Include shredded carrots – Add color, crunch, and a subtle sweetness by tossing in julienned or shredded carrots.
  • Top with sliced green onions – Sprinkle green onions for a fresh, slightly sharp finish.
  • Spice it up – Add a dash of chili flakes or a bit more sriracha for extra heat.
  • Add to a bento box – Pair with edamame, fruit, and rice for a balanced, colorful lunch.
  • Serve over jasmine rice or sushi rice – Turn it into a poke-style bowl for a more filling meal.
  • Top it on a salad mix – Layer it over spring mix or shredded cabbage for extra greens.
  • Side with miso soup – Enjoy it alongside a warm cup of miso for a comforting, well-rounded meal.
kani cucumber salad with seaweed wraps

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Sheet Pan Shrimp with Cauliflower and Corn

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Frequently Asked Questions

How long does this kani salad last in the fridge?

It stays fresh for up to 3 days in an airtight container. Just give it a quick toss before serving.


What kind of mango should I use?

Use a ripe mango that gives slightly when squeezed. Ataulfo or honey mangos are especially sweet and easy to slice.


What if I don’t have rice vinegar?

You can substitute with apple cider vinegar or white wine vinegar—just start with a little less and taste as you go.

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Tuna Confetti Pasta Salad

Tuna Pasta Salad

Let’s be real—most tuna pasta salads out there are kinda…blah. But this one? This isn’t your ordinary tuna pasta salad. It’s bright, zesty, protein-packed, and absolutely bursting with color and texture. With pops of crisp veggies, creamy tuna-egg goodness, and tender pasta, it’s a meal that tastes even better the next day. Perfect for busy folks who want to feel full, fueled, and fabulous all week long without spending hours in the kitchen. Whether you’re layering it in a cute mason jar or tossing it all together in a container, this Tuna Confetti Pasta Salad will have you actually excited to dig into your lunch.

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

Calories: 579kcal | Carbohydrates: 47g | Protein: 30g | Fat: 30g | Saturated Fat: 6g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 228mg | Sodium: 529mg | Potassium: 411mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1016IU | Vitamin C: 34mg | Calcium: 109mg | Iron: 4mg

Tuna Pasta Salad

Tuna Pasta Salad

Tuna Confetti Pasta Salad

Ready to kiss sad desk lunches goodbye? This Tuna Confetti Pasta Salad is the upgrade your weekly meal prep needs—and it’s as pretty as it is practical.
No ratings yet
Prep Time 15 minutes
Course lunch
Cuisine American
Servings 2
Calories 579 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • mason jars

Ingredients
  

Tuna and Egg Mixture

  • 5 oz canned tuna (drained)
  • 2 boiled eggs (peeled and chopped)
  • 1/4 cup mayonnaise
  • 2 tablespoons lemon juice

Pasta and Vegetables

  • 1.5 cups pre-cooked pasta (angel hair or your fave)
  • 1/4 cup red onions (diced)
  • 1/4 cup corn kernels
  • 1/4 cup orange bell pepper (diced)
  • 2 tablespoons grated parmesan cheese
  • 2 tablespoons green onions (chopped, for garnish)
  • 1/4 cup pickled red onions (optional)

Instructions
 

  • Boil & Cool: Cook your pasta according to package instructions and boil your eggs to your preferred doneness. Let both cool completely before assembling.
  • Prep the Veggies: While everything cools, dice your veggies and gather your mix-ins.
  • Make the Tuna Mix: In a small bowl, combine tuna, chopped boiled eggs, mayo, and lemon juice. Use a fork to break down the eggs and tuna until smooth and creamy.
  • Layer or Toss:
    Mason Jar Method: Layer in this order—pickled red onions, bell peppers, Parmesan cheese, corn, red onions, tuna-egg mixture, and top with pasta.
    Mix & Store: Combine everything in a large bowl and portion into containers.
  • Chill: Store in the fridge for up to 3-4 days. When you’re ready to eat, just give it a good mix if jarred, or enjoy straight from the container!

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: 579kcalCarbohydrates: 47gProtein: 30gFat: 30gSaturated Fat: 6gPolyunsaturated Fat: 14gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 228mgSodium: 529mgPotassium: 411mgFiber: 4gSugar: 5gVitamin A: 1016IUVitamin C: 34mgCalcium: 109mgIron: 4mg

Why This Recipe is Great for Meal Prep

  • Minimal Cooking Required: Boil some pasta and eggs—done!
  • Budget-Friendly: Canned tuna, pantry pasta, and simple veggies keep costs low.
  • Protein-Packed: Tuna + eggs + Parmesan = satisfying and energizing.
  • Vibrant & Fun: Not just healthy—it looks exciting, too!
  • Portable: Mason jars or containers make it perfect for grab-and-go meals.
  • Make-Ahead Magic: The flavors deepen and get even better by day two.
  • Customizable: Swap veggies or pasta types to keep it fresh each week

The PrepYoSelf Newsletter

To Meal Prep This Tuna Pasta Salad, You’ll Need

  • Tuna gives it a savory, umami punch while keeping it light.
  • Boiled eggs add richness and texture, making the salad more filling.
  • Mayonnaise brings it all together with smoothness and a comforting mouthfeel.
  • Lemon juice cuts through the richness with brightness and a zing of freshness.
  • Angel hair pasta (or any pasta you love) adds carbs for energy and soaks up the flavors of the dressing and veggies.
  • Red onions bring a sharp bite and vibrant color.
  • Corn adds a touch of natural sweetness and juicy texture.
  • Orange bell peppers give a crisp, slightly fruity contrast that brightens up every bite.
  • Grated Parmesan complements the tuna and egg mix and adds a little “wow” factor with every forkful.
  • Green onions bring a fresh, mildly sharp pop that brightens the dish.
  • Pickled red onions (if you include them) offer a tangy-sweet element that contrasts beautifully with the creamy base.

Tuna Pasta Salad

How to Prepare Tuna Pasta Salad

  1. Cook the pasta: Start by boiling your pasta according to the instructions on the package. Once it’s cooked to your liking, drain it and let it cool completely—this keeps it from getting mushy when stored.
  2. Boil the eggs: While the pasta is cooking, boil two eggs. You can place them in a pot, cover them with water, bring to a boil, then lower the heat and simmer until your desired yolk doneness. Once done, cool them under cold running water or in an ice bath to make peeling easier
  3. Prep your veggies: Dice your red onions, orange bell peppers, and green onions. If you’re using canned or frozen corn, measure out ¼ cup. If using pickled red onions, set those aside for layering later.
  4. Make the tuna mixture: In a mixing bowl, combine the drained canned tuna, peeled boiled eggs (chopped or mashed with a fork), mayonnaise, and lemon juice. Mix everything together until it forms a creamy, well-blended mixture. This will be the flavorful protein base of your salad.
  5. Assemble your meal prep jars or containers:

    • Mason jar method (for layered lunches): Begin layering your ingredients in the jar starting with the pickled red onions, then orange bell peppers, Parmesan cheese, corn, red onions, tuna and egg mixture, and finish with the pasta on top. This order keeps the pasta from getting soggy and keeps the veggies fresh.
    • Mix and store method: If you prefer a ready-to-eat version, mix all the ingredients together in a large bowl until well combined. Then divide evenly into meal prep containers with lids.

  6. Refrigerate and enjoy throughout the week: Store your jars or containers in the fridge for up to 4 days. When you’re ready to eat, either shake the jar (if layered) and pour into a bowl to mix, or simply enjoy your already-combined salad straight from the container.

Tuna Pasta Salad

Meal Prep Tips

  • Pair with Fresh Fruit: Add a side of fresh fruit like apple slices, grapes, or a citrus cup to balance the savory salad with natural sweetness and extra fiber
  • Add a Crunchy Side: Toss in a handful of whole grain crackers, pita chips, or a few veggie sticks (carrot, cucumber, celery) for texture and a satisfying crunch
  • Hydration Boost: Pair with a lemon or cucumber-infused water or a small green smoothie to keep your meal light and refreshing.
  • Turn It Into a Wrap: Instead of mixing in pasta, use large lettuce leaves or whole wheat tortillas to wrap up the tuna salad for a portable lunch option that feels like something new
  • Protein Swaps: Use canned salmon, grilled chicken, or chickpeas instead of tuna.
  • Veggie Variations: Sub bell peppers with diced cucumber, cherry tomatoes, or shredded carrots.
  • Cheese Twist: Try feta or goat cheese instead of Parmesan for a tangier bite.

Tuna Pasta Salad

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Frequently Asked Questions

How long does this tuna pasta salad last in the fridge?

It stays fresh for up to 4 days when stored in an airtight container or mason jar in the refrigerator. For best taste and texture, enjoy it within that window.


Can I use a different type of pasta?

Yes! While angel hair is light and works well, you can swap in rotini, penne, bowtie, or elbow macaroni. Choose a pasta that holds up well to refrigeration and mixing.


 I don’t like mayonnaise—what can I use instead?

You can substitute mayo with plain Greek yogurt for a tangier, protein-rich option, or use avocado for a creamy, dairy-free twist.

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Filipino Grilled Adobo Chicken Thighs (Meal Prep Style!

grilled chicken with pineapple and jicama salsa

Let’s talk flavor, summer, and Filipino comfort food… all in one grilled, juicy bite.

If you’re ready to shake up your meal prep with something new, vibrant, and deliciously crave-worthy—this Grilled Adobo Chicken Thighs recipe is it. Inspired by the classic Filipino chicken adobo but with a smoky grilled twist, this is your ticket to summer flavor with the added bonus of being easy, affordable, and totally meal-prep approved.

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

Calories: 507kcal | Carbohydrates: 13g | Protein: 32g | Fat: 35g | Saturated Fat: 9g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 2462mg | Potassium: 509mg | Fiber: 1g | Sugar: 7g | Vitamin A: 143IU | Vitamin C: 5mg | Calcium: 59mg | Iron: 2mg

grilled chicken with pineapple and jicama salsa

grilled chicken with pineapple and jicama salsa

Filipino Grilled Adobo Chicken Thighs

A smoky, tangy twist on the Filipino classic, this Grilled Adobo Chicken is a bold, protein-packed recipe perfect for summer meal prep.
No ratings yet
Prep Time 1 hour
Cook Time 20 minutes
Course dinner
Cuisine American
Servings 2
Calories 507 kcal

Equipment

  • mixing bowl
  • indoor grill pan

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1/4 cup vinegar
  • 1/4 cup soy sauce
  • 1 tablespoon fish sauce
  • 2 tablespoons garlic paste
  • 1 tablespoon brown sugar
  • 1/4 teaspoon black pepper
  • 1 tablespoon cornstarch
  • 2 bay leaves
  • 1 tablespoon olive oil (or cooking spray)

Instructions
 

  • Mix the Marinade: In a small bowl, whisk together vinegar, soy sauce, fish sauce, garlic paste, brown sugar, black pepper, and cornstarch. This is your flavor bomb.
  • Marinate the Chicken: Place chicken thighs in a mixing bowl, pour in the marinade, and toss in the bay leaves. Cover with plastic wrap and refrigerate for 1 hour max. (Pro tip: don’t go over—this marinade is punchy and acidic and can toughen the meat if left too long.)
  • Prep for the Grill: Remove chicken from marinade and pat dry with a paper towel. Rub or spray with olive oil for that perfect grilled finish.
  • Grill It Up: Heat an indoor grill pan (or fire up your outdoor grill!) on high heat. Grill chicken for 6–7 minutes per side, or until internal temp hits 165°F. You’re aiming for juicy centers and a slight char on the outside.
  • Serve + Store: Let cool before slicing for meal prep containers. Pair with garlic rice, grilled veggies, or even a mango salad for a full-on summer vibe.

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: 507kcalCarbohydrates: 13gProtein: 32gFat: 35gSaturated Fat: 9gPolyunsaturated Fat: 7gMonounsaturated Fat: 17gTrans Fat: 0.1gCholesterol: 167mgSodium: 2462mgPotassium: 509mgFiber: 1gSugar: 7gVitamin A: 143IUVitamin C: 5mgCalcium: 59mgIron: 2mg

Why This Grilled Adobo Chicken is a Meal Prep Win:

  • Bold Flavor Without the Fuss: You get big adobo taste without stewing for hours.
  • Perfectly Grilled for Summer: It’s smoky, savory, and made for warm-weather meals.
  • Protein-Packed: Chicken thighs are juicy, flavorful, and rich in protein to keep you fueled.
  • Budget-Friendly: Uses simple, pantry-staple ingredients—no fancy store trips required.
  • Travel to the Philippines Without Leaving Your Kitchen: Get a taste of Filipino cuisine with zero passport needed.
  • Easy to Pair: Works with rice, quinoa, grilled corn, or salad—mix it up all week.
  • Freezer-Friendly: Cook, cool, and freeze for later. You’ll thank yourself midweek.

The PrepYoSelf Newsletter

Flavor profile

We’re blending salty, tangy, umami-rich magic with pantry staples like soy sauce, vinegar, and garlic for a marinade that hits all the right notes. Traditionally, adobo is simmered low and slow—but this grilled version brings those iconic flavors to life with a smoky char and juicy bite that’s perfect for warmer weather. It’s a true summer remix of a Filipino classic.

grilled chicken with pineapple and jicama salsa

The Cooking Technique:

  1. Make the Marinade: In a small mixing bowl, combine the vinegar, soy sauce, fish sauce, garlic paste, brown sugar, and black pepper. Stir well until the sugar dissolves. This will be your marinade—rich in savory, tangy, and umami flavors.
  2. Marinate the Chicken: Place the chicken thighs in a larger bowl or container. Pour the marinade over the chicken and add the bay leaves. Use clean hands or tongs to coat the chicken evenly. Cover the bowl with plastic wrap and refrigerate for no more than 1 hour. (Tip: Don’t marinate longer—because of the vinegar, it can make the chicken tough if left too long.)
  3. Prep for Grilling: After marinating, remove the chicken from the bowl and discard the marinade. Use paper towels to gently pat the chicken dry—this helps get a better sear. Lightly coat each piece with olive oil or spray both sides with cooking spray to prevent sticking on the grill.
  4. Grill the Chicken: Heat an indoor grill pan (or an outdoor grill) over high heat until it’s nice and hot. Place the chicken on the grill and cook for about 6 to 7 minutes per side, or until the chicken is nicely browned with grill marks. Use a meat thermometer to check for doneness—the internal temperature should reach 165°F in the thickest part.
  5. Cool and Store: Let the chicken rest for a few minutes before slicing. This helps keep it juicy. Serve right away or portion it into meal prep containers with your favorite sides like rice, grilled veggies, or salad.

grilled chicken

Meal Prep Pairing Tips:

  • Garlic Rice – A classic Filipino side! Sauté minced garlic in a little oil before adding cold cooked rice for a delicious, savory pairing.
  • Grilled Veggie Medley – Think bell peppers, zucchini, onions, and mushrooms—grilled alongside the chicken to save time.
  • Cucumber Mango Salad – A fresh, tropical twist that balances the saltiness of the chicken with sweetness and crunch.
  • Pickled Vegetables – Try atchara (Filipino pickled green papaya) or quick pickled red onions for a zingy contrast.
  • Fried or Boiled Egg – Adds extra protein and richness to your meal prep box
  • Fresh Lime or Calamansi Wedges – A squeeze right before eating brightens up the whole dish
  • Crushed Peanuts or Toasted Sesame Seeds – Sprinkle on top for texture and flavor.

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Frequently Asked Questions

Can I use chicken breast instead of thighs?

Yes! Chicken breast works well too, but keep an eye on the cook time—it dries out faster. Consider slicing the breasts in half lengthwise for even cooking, and aim for an internal temp of 165°F.


Can I cook this without a grill or grill pan?

Absolutely. You can pan-sear the chicken in a skillet over medium-high heat (about 6–7 minutes per side) or bake it at 400°F for about 20–25 minutes. You’ll miss the grill marks, but not the flavor!


What if I don’t have fish sauce?

You can skip it or substitute with more soy sauce plus a dash of Worcestershire sauce. It won’t be quite as authentic, but it’ll still taste great!

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Tropical Jicama Pineapple Salsa: Your New Favorite Refreshing Summer Topping

Jicama Pineapple Salsa

If you’re craving something bright, crisp, and totally addictive to level up your summer meals, this Jicama Pineapple Salsa is about to be your go-to. It’s juicy, crunchy, zesty, and just what you need when the heat is on and you’re firing up the grill. This isn’t your average salsa—this is a tropical twist that brings island vibes with every bite.

Let’s dive into how ridiculously easy and flavor-packed this salsa is, plus all the reasons why it deserves a front-row spot in your weekly meal prep lineup!

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

Calories: 40kcal | Carbohydrates: 10g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.01g | Sodium: 148mg | Potassium: 130mg | Fiber: 2g | Sugar: 5g | Vitamin A: 103IU | Vitamin C: 29mg | Calcium: 14mg | Iron: 0.4mg

Jicama Pineapple Salsa

Jicama Pineapple Salsa

Tropical Jicama Pineapple Salsa

This vibrant jicama pineapple salsa combines crisp jicama, sweet pineapple, and zesty lime for a refreshing, easy-to-make summer topping.
No ratings yet
Prep Time 4 minutes
Course Side Dish
Cuisine American, Asian, Caribbean, Latin
Servings 4
Calories 40 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cup jicama (peeled and diced)
  • 1 cup pineapple (peeled and diced)
  • 1 shallot (peeled and thinly sliced)
  • 1/4 cup cilantro (chopped)
  • 2 tablespoons lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Wash and prep your ingredients. Rinse everything clean and get your cutting board ready.
  • Dice the jicama into small, bite-sized cubes. This root veggie is super crisp and brings that refreshing crunch.
  • Dice the pineapple into similar-sized pieces for a juicy, tropical punch.
  • Thinly slice the shallot—this adds a mild, sweet zing that balances out the sweetness.
  • Roughly chop the cilantro for that pop of herbaceous freshness.
  • Combine it all in a mixing bowl. Toss in the jicama, pineapple, shallots, and cilantro.
  • Drizzle with lime juice, sprinkle with salt and pepper, and mix it all up until well combined.

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: 40kcalCarbohydrates: 10gProtein: 1gFat: 0.1gSaturated Fat: 0.01gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.01gSodium: 148mgPotassium: 130mgFiber: 2gSugar: 5gVitamin A: 103IUVitamin C: 29mgCalcium: 14mgIron: 0.4mg

Why You’ll Love This Salsa

  • It’s a flavor explosion. Sweet pineapple, crisp jicama, zingy shallots, and bright lime juice? Say no more.
  • It’s a tropical take on your usual salsa. Forget tomatoes—this mix is beachy, juicy, and unexpected in the best way.
  • Perfect for grilling season. Pile it on top of grilled chicken, shrimp, fish tacos, or even steak. It cuts through the richness and adds that wow factor.
  • No cooking required. Seriously. Just chop, mix, and go. Who wants to be stuck over a stove in the summer?
  • Meal prep friendly. It keeps beautifully in the fridge for a few days, and honestly, it gets even better as it sits.
  • Versatile and fun. Use it as a topping, a side, or even as a dip with chips.
  • Low-effort, high-reward. This is one of those recipes that makes you feel like a kitchen rockstar with barely any effort.

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Jicam: This crunchy, juicy root veggie is the unsung hero of the salsa world. It has a mild, slightly sweet flavor that’s like a cross between an apple and a water chestnut. Jicama’s crisp texture gives the salsa that satisfying bite and keeps it light and refreshing—perfect when you want a crunchy contrast to grilled or rich foods. Plus, it’s super hydrating, which is an added bonus on hot days!
  • Pineapple: The tropical twist you didn’t know you needed! Pineapple brings natural sweetness and juiciness that brightens up the whole salsa. It balances the savory and sharp notes with its fresh, fruity pop. The acidity in pineapple also helps to tenderize and blend flavors, making every bite taste like a mini vacation.
  • Shallot: These little alliums add a mild onion flavor with a touch of sweetness and subtle sharpness. Unlike regular onions, shallots are less pungent and more delicate, so they complement the sweet pineapple and crisp jicama without overpowering them. The thin slices also add a nice textural contrast.
  • Cilantro: Cilantro brings that fresh, herbaceous zing that lifts the entire salsa. It adds a bright green note that complements the citrusy lime juice and ties together the sweetness and crunch with a fresh, almost citrus-like aroma. If you’re a cilantro fan, this herb will make the salsa feel vibrant and alive.
  • Lime Juice: This is the magic binder! Lime juice adds zesty acidity that wakes up all the flavors. It brightens the sweetness of the pineapple, sharpens the shallots, and gives the jicama an extra punch. Lime juice also helps balance the saltiness and pepper for a perfectly harmonious taste.
  • Salt and Pepper: These simple seasonings bring everything together by enhancing the natural flavors of the ingredients. Salt intensifies the sweetness of pineapple and the crispness of jicama, while pepper adds a subtle kick that keeps the salsa from tasting flat or one-dimensional.

Jicama Pineapple Salsa

How to make Jicama Pineapple Salsa

  1. Wash all your ingredients thoroughly. Rinse the jicama, pineapple, shallot, and cilantro under cold running water to make sure they’re clean
  2. Peel the jicama carefully. Use a vegetable peeler or a small knife to remove the tough outer skin. Then, place the peeled jicama on a cutting board and dice it into small, even cubes about half an inch in size. This helps the pieces cook evenly and makes the salsa easier to eat
  3. Peel the pineapple. Cut off the top and bottom, then stand it upright and carefully slice off the skin in strips, removing the “eyes” (the brown spots) as you go. Dice the pineapple into pieces roughly the same size as the jicama cubes
  4. Prepare the shallot. Peel off the papery outer layer. Slice the shallot in half lengthwise, then lay the flat side down and slice it thinly from root to tip. Thin slices will help the shallot blend nicely into the salsa without overpowering it
  5. Chop the cilantro. Gather the cilantro leaves into a small bunch, then roughly chop them with a knife. You don’t need tiny pieces—just enough to spread the fresh flavor evenly
  6. Combine all ingredients in a mixing bowl. Add the diced jicama, pineapple, sliced shallot, and chopped cilantro
  7. Add the lime juice. Squeeze fresh lime juice over the mixture. The acidity will brighten all the flavors
  8. Season with salt and pepper. Start with a little—about a quarter teaspoon each—and adjust to taste. Mix everything well using a spoon or spatula until all ingredients are evenly coated
  9. Taste and adjust. Give it a quick taste and add more lime juice, salt, or pepper if you think it needs a little extra zing
  10. Serve immediately or chill. You can enjoy the salsa right away or cover and refrigerate it for 30 minutes to an hour to let the flavors meld.

Jicama Pineapple Salsa

Meal Prep Pairing Tips:

  • Pair the salsa with grilled chicken for a light and zesty protein boost.
  • Top fish tacos with the salsa to add a crunchy, tropical twist.
  • Serve alongside pulled pork sandwiches for a fresh contrast to the rich meat.
  • Add it as a topping on turkey or veggie burgers to brighten up your meal.
  • Use it as a side salad with grilled shrimp for a quick, flavorful lunch.
  • Mix into grain bowls with quinoa or brown rice for added crunch and flavor.
  • Enjoy it as a refreshing condiment with spicy grilled sausages to cool things down.

Jicama Pineapple Salsa

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

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Sheet Pan Shrimp with Cauliflower and Corn

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Frequently Asked Questions

What is jicama, and where can I find it?

Jicama is a crunchy, slightly sweet root vegetable often called Mexican turnip or yam bean. You can find it in most grocery stores, usually in the produce section near other root vegetables or in the international aisle.


Can I substitute any ingredients?

You can swap cilantro for parsley if you’re not a fan, and lime juice can be replaced with lemon juice for a slightly different citrus flavor. Avoid substituting jicama, as its unique crunch is key to the dish.


Can I use canned or frozen pineapple instead of fresh?

Fresh pineapple works best for texture and flavor, but if you use canned or frozen, drain it well to avoid adding extra liquid that could make the salsa soggy.

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Zesty Jicama Pepper Slaw: Your New Favorite Summer Sidekick

Jicama Bell Pepper Slaw

Hey meal prep friends! If you’re anything like me, you’re already dreaming of warm summer nights, backyard grills firing up, and colorful meals that taste as good as they look. Well, let me introduce you to your new favorite summer side dish: Jicama Pepper Slaw!

This slaw is crisp, light, citrusy, and absolutely bursting with flavor—and it takes no time to throw together. With just a handful of fresh ingredients and a squeeze of lime, you’ve got a show-stopping side that pairs beautifully with grilled chicken, shrimp skewers, black bean burgers, or even your go-to tacos.

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

Calories: 22kcal | Carbohydrates: 5g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 149mg | Potassium: 135mg | Fiber: 2g | Sugar: 2g | Vitamin A: 648IU | Vitamin C: 30mg | Calcium: 9mg | Iron: 0.3mg

Jicama Bell Pepper Slaw

Jicama Bell Pepper Slaw

Zesty Jicama Pepper Slaw

This refreshing jicama pepper slaw is a crisp, citrusy summer side dish that adds vibrant flavor and crunch to any grilled or plant-based meal.
No ratings yet
Prep Time 10 minutes
Course Side Dish
Cuisine American, Asian, Caribbean, Latin
Servings 4
Calories 22 kcal

Equipment

  • knife
  • mandolin slicer
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cup jicama (peeled and julienne cut)
  • 2 mini yellow bell peppers (thinly sliced)
  • 1 Roma tomato (diced)
  • 1/4 cup cilantro (chopped)
  • 3 tablespoons lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Prep the produce: Give everything a good wash. Peel the jicama and shred it using a mandoline with a julienne blade or a julienne peeler.
  • Slice & dice: Cut your bell peppers in half, remove the seeds, and slice them thin. Dice your tomato and roughly chop the cilantro.
  • Mix it all up: Toss everything into a large mixing bowl. Drizzle on the lime juice, sprinkle with salt and pepper, and give it a solid stir until everything’s combined and coated.
  • Chill (literally): Pop it in the fridge for 10-15 minutes to let those flavors mingle—or eat it right away if you can’t wait!

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: 22kcalCarbohydrates: 5gProtein: 1gFat: 0.1gSaturated Fat: 0.02gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 149mgPotassium: 135mgFiber: 2gSugar: 2gVitamin A: 648IUVitamin C: 30mgCalcium: 9mgIron: 0.3mg

Reasons This Slaw is Your Summer Meal Prep MVP:

  • Crunchy + Juicy = Total Texture Win: That jicama brings the crunch, the peppers add sweetness, and the tomato adds a touch of juiciness—talk about the dream team.
  • Pairs With Everything: Whether you’re grilling steak, baking salmon, or air-frying tofu, this slaw fits right in. It’s a neutral-but-zesty side that complements without overpowering.
  • Zero Mayo, All the Flavor: Unlike creamy slaws, this one keeps it fresh and light with citrus and herbs—so it holds up in the heat and doesn’t weigh you down.
  • Meal Prep Friendly: This slaw holds up beautifully in the fridge for 2-3 days, so go ahead and double the batch. Toss it into your meal prep containers and thank yourself later.
  • Vibrant + Eye-Catching: Between the jicama, golden peppers, bright tomato, and green cilantro, this dish looks like summer in a bowl. It’ll make any plate pop.
  • Hydrating & Light: Jicama is naturally high in water and fiber, making it super refreshing. It’s like edible air-conditioning on a hot day.
  • Quick, Easy, No Fuss: Minimal chopping, no stove or oven required, and no complicated steps—just chop, toss, and enjoy.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why This Slaw Just Works

  • Jicama: The crunch factor-Jicama is like a crisp apple with a neutral, slightly sweet flavor. It’s super hydrating and adds a refreshing bite to the slaw without competing with the other ingredients. It’s the base that soaks up the lime juice and ties everything together.
  • Mini Yellow Bell Peppers: Sweet and sunny-These beauties are sweet, colorful, and bring a gentle pop of brightness to the mix. Yellow bell peppers have less bite than green ones, so they blend beautifully without overpowering the dish.
  • Roma Tomato: Juicy freshness-Roma tomatoes are less watery than other varieties, which makes them great for slaws and salads. They add a mellow acidity and that familiar tomato flavor we all love.
  • Cilantro: Herbaceous brightness
    Cilantro brings a citrusy, slightly peppery punch that lifts the entire slaw. It adds depth and rounds out the raw veggie flavors with something a little more complex.
  • Lime Juice: Zing and zip- Fresh lime juice is the magic ingredient. It adds acidity, acts as a natural preservative, and enhances the flavor of every other ingredient.

Jicama Bell Pepper Slaw

How to Make Jicama Pepper Slaw

  1. Wash and prep all your ingredients. Rinse the jicama, bell peppers, tomato, and cilantro under cold water to remove any dirt or residue. Pat everything dry with a clean towel or paper towel.
  2. Peel and cut the jicama. Use a vegetable peeler or a sharp knife to remove the brown outer skin of the jicama. Once peeled, slice the jicama into thin rounds or slabs. Then, cut those into matchstick-size strips using a mandoline with a julienne blade, or a julienne peeler. If you don’t have either, a sharp knife will work too—just aim for thin, even strips.
  3. Slice the bell peppers. Cut off the tops and bottoms of the mini bell peppers. Slice them in half lengthwise and gently pull out the seeds and white inner ribs. Lay each half flat and slice into very thin strips for a nice crunch and texture.
  4. Dice the tomato. Cut the tomato in half, scoop out some of the seeds if you want less moisture, then dice it into small, bite-sized chunks.
  5. Chop the cilantro. Gather the cilantro into a bunch, then use a sharp knife to roughly chop the leaves and tender stems. Don’t worry about making it perfect—just aim for even pieces.
  6. Combine everything. In a large mixing bowl, add the jicama, sliced peppers, diced tomato, and chopped cilantro.
  7. Dress the slaw. Drizzle the fresh lime juice evenly over the veggies. Sprinkle with salt and pepper. Use a large spoon or salad tongs to toss everything together until all the ingredients are evenly coated and well mixed
  8. Let it chill (optional). For the best flavor, cover the bowl and let the slaw sit in the fridge for 10–15 minutes to allow the flavors to come together. But if you’re in a rush—go ahead and dig in right away!

Jicama Bell Pepper Slaw

Meal Prep Pairing Tips:

  • This slaw makes the perfect crisp, tangy side to grilled proteins like citrus-marinated chicken, blackened fish, shrimp skewers, or smoky tofu steaks
  • For a plant-based meal prep, serve it alongside black beans and quinoa or tuck it into tacos with avocado and a squeeze of lime
  • To liven it up even more, toss in thinly sliced red onion for a sharp bite
  • Add shredded red cabbage for extra crunch and vibrant color
  • Sprinkle in crumbled cotija or feta cheese for a creamy, salty kick
  • For a tropical twist, stir in diced mango or pineapple to complement the citrusy lime and peppery cilantro
  • It’s also delicious layered into a wrap or bowl with rice, beans, grilled meat, and a drizzle of chipotle mayo or jalapeño yogurt sauce for added flavor.

Jicama Bell Pepper Slaw

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Air Fryer Shrimp and Pineapple Kebabs

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Frequently Asked Questions

How long does this slaw last in the fridge?

 It stays fresh and crunchy for up to 3 days in an airtight container. The lime juice helps preserve the texture and flavor.


What if I don’t have jicama?

You can substitute with shredded green apple, cucumber, or even kohlrabi for a similar crunch and freshness.


What’s the best way to cut jicama if I don’t have a mandoline or julienne peeler?

Use a sharp knife to slice it into thin rounds, then stack and cut those into matchsticks. It takes a bit more time, but it works just as well.

Posted on Leave a comment

Easy Shrimp Ceviche

shrimp with tomatoes, onions, cilantro, red onions, and avocado

If you’re a busy person looking for an easy recipe that checks all the boxes—fresh, fast, and full of flavor—this Easy Shrimp Ceviche is your new go-to. Whether you’re dipping your toe into meal prep or just need something light and healthy that doesn’t skimp on taste, this dish delivers. Say goodbye to boring lunches and hello to a zesty, satisfying meal that comes together in minutes. In this post, you’ll learn exactly how to make it, why it works so well for meal prep, and how to pair it for a complete, feel-good meal.

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

Calories: 583kcal | Carbohydrates: 35g | Protein: 52g | Fat: 31g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Trans Fat: 0.01g | Cholesterol: 365mg | Sodium: 889mg | Potassium: 2083mg | Fiber: 17g | Sugar: 8g | Vitamin A: 1599IU | Vitamin C: 79mg | Calcium: 225mg | Iron: 4mg

shrimp with tomatoes, onions, cilantro, red onions

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Easy Shrimp Ceviche

This easy shrimp ceviche is a refreshing, no-cook meal prep recipe made with juicy tomatoes, red onion, lime, and avocado—ready in minutes and full of flavor.
No ratings yet
Prep Time 10 minutes
Course Appetizer, lunch
Cuisine American, Latin
Calories 583 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 8 oz shrimp (frozen, pre-cooked)
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup cilantro (chopped)
  • 1 lime (wedged)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 avocado (sliced)

Instructions
 

  • Defrost shrimp according to package instructions. Pat dry for best texture.
  • Prep your veggies: Dice tomatoes, onions, and chop cilantro. Cut lime into wedges.
  • Mix it up: In a bowl, combine shrimp, tomatoes, onions, garlic powder, salt, pepper, and squeeze in the lime juice.
  • Top with cilantro and give it one last mix.

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: 583kcalCarbohydrates: 35gProtein: 52gFat: 31gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0.01gCholesterol: 365mgSodium: 889mgPotassium: 2083mgFiber: 17gSugar: 8gVitamin A: 1599IUVitamin C: 79mgCalcium: 225mgIron: 4mg

Why This Shrimp Ceviche is a Meal Prep Game-Changer:

  • No cooking required – Pre-cooked shrimp makes this a no-heat hero.
  • Super quick to make – Done in under 15 minutes.
  • Packed with flavor – Lime, cilantro, and garlic hit all the right notes.
  • Fresh and light – Perfect for a post-workout lunch or light dinner.
  • Great for grab-and-go – Pre-portion it in containers and you’re set.
  • Nutrient-rich ingredients – Full of lean protein, healthy fats, and vitamins.
  • Stays tasty for days – The flavors meld beautifully over time.

The PrepYoSelf Newsletter

Ingredients & Why They Work:

  • 8 oz shrimp (frozen, pre-cooked): A lean protein that’s low effort and high in convenience.
  • 1 cup cherry tomatoes (diced): Juicy, sweet bursts that add freshness and color.
  • ¼ cup red onion (diced): Sharp, zesty crunch that balances the dish.
  • ½ cup cilantro (chopped): Herbaceous, citrusy brightness that makes the flavors pop.
  • 1 lime (wedged): Adds the essential acidity to “cook” and brighten the ceviche.
  • ¼ tsp garlic powder: A quick way to boost savory flavor without chopping.
  • ¼ tsp salt & ¼ tsp black pepper: Basic seasonings that elevate everything.
  • 1 avocado: Creamy, satisfying finish that adds healthy fats and richness.

shrimp with tomatoes, onions, cilantro, red onions

Easy Shrimp Ceviche – Step-by-Step Instructions:

  1. Defrost the shrimp: Follow the instructions on the package to thaw your pre-cooked shrimp. Usually, this means placing them in a colander under cold running water for a few minutes. Pat dry with a paper towel to remove excess moisture.
  2. Prepare the vegetables: Rinse and dice into small, bite-sized pieces.
  3. Mix the ingredients: In a medium mixing bowl, combine the shrimp, diced tomatoes, diced red onion, garlic powder, salt, and pepper.
  4. Add lime juice: Squeeze fresh lime juice over the mixture (start with half a lime, then add more to taste). Stir everything gently to combine and coat the ingredients.
  5. Top with cilantro: Sprinkle the chopped cilantro over the top and give it one more gentle stir.
  6. Serve with avocado: Slice or dice the avocado and serve it on top or on the side for a creamy finish. Enjoy right away or chill for 15–30 minutes to let the flavors meld.

Reference the recipe card below for detailed instructions.

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Meal Prep Tips:

  • Tortilla chips or lettuce cups – for a fun, crunchy ceviche taco.
  • Quinoa or brown rice – turns this into a hearty, protein-packed bowl.
  • Black beans and corn salad – add extra fiber and color.
  • Sparkling water with lime – to keep the fresh theme going.

shrimp with tomatoes, onions, cilantro, red onions

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Frequently Asked Questions

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

Yes you can, but make sure its from a trusted source. In traditional ceviche, the acidity from lime juice denatures the proteins in raw shrimp, giving it the appearance and texture of being cooked—but it doesn’t kill all harmful pathogens. That means there’s still a risk of foodborne illness.


How can I make it spicier?

Add a dash of hot sauce or some minced Jalapenos.


Can I add other veggies?

Totally! Try diced cucumber, mango, or even jalapeños for a kick.

Posted on Leave a comment

Smoked Salmon and Cucumber Salad

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

If you’re busy, hungry, and ready to finally enjoy a healthy meal prep routine that doesn’t feel like a chore, this smoked salmon and cucumber salad is your new go-to. Let’s face it: most people want to eat better, but complicated recipes and pricey ingredients get in the way. That’s where this easy recipe comes in—it’s light, satisfying, takes just minutes to make, and doesn’t break the bank. In this post, you’ll learn how to whip up a flavor-packed salad that’s perfect for busy weekdays, meal prep success, or anytime you need a refreshing, protein-rich dish fast.

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

Calories: 128kcal | Carbohydrates: 11g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 426mg | Potassium: 666mg | Fiber: 3g | Sugar: 5g | Vitamin A: 504IU | Vitamin C: 40mg | Calcium: 51mg | Iron: 1mg

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Smoked Salmon Cucumber Salad

This smoked salmon and cucumber salad is a refreshing, protein-packed meal prep recipe made in minutes with simple, flavorful ingredients.
No ratings yet
Prep Time 10 minutes
Course lunch
Cuisine American, Asian
Servings 2
Calories 128 kcal

Equipment

  • knife (or mandoline)
  • cuttiing board
  • mixing bowl
  • tongs

Ingredients
  

  • 4 oz smoked salmon (hot smoked or cold smoked)
  • 1 cucumber (peeled and thinly sliced)
  • 1 roma tomato (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1 lemon (cut into wedges)
  • 1 tablespoon everything but the bagel seasoning
  • 1 package roasted seaweed snack sheets (.14 oz)

Instructions
 

  • Remove smoked salmon from the package and use a fork (or your hands) to shred it into bite-sized pieces. Add to a mixing bowl.
  • Add sliced cucumber, diced roma tomato, and thinly sliced red onions.
  • Squeeze in the juice of a fresh lemon.
  • Sprinkle in half the everything bagel seasoning and crumble in the seaweed snack sheets.
  • Use tongs to gently toss everything until well mixed.
  • Serve immediately or store in an airtight container. Top with the remaining seasoning before serving for extra crunch and pop!
  • For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

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: 128kcalCarbohydrates: 11gProtein: 13gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 31mgSodium: 426mgPotassium: 666mgFiber: 3gSugar: 5gVitamin A: 504IUVitamin C: 40mgCalcium: 51mgIron: 1mg

Why You’ll Love This for Meal Prep:

  • No cooking required – Perfect for hot days or no-stove meal prep.
  • Takes 10 minutes or less – Hello, stress-free weekday lunches!
  • High-protein and hydrating – Smoked salmon and cucumber are a dream team.
  • Fresh but savory – Everything bagel seasoning + seaweed = BIG flavor.
  • Budget-friendly ingredients – No fancy equipment or overpriced produce here.
  • Stays fresh for days – Ideal for prepping 2–3 servings ahead of time.
  • Portable and packable – Great for work lunches or post-gym fuel

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • 4 oz smoked salmon (hot or cold smoked): Rich in omega-3s and protein. Adds a savory, smoky depth with zero prep time.
  • 1 cucumber (peeled and sliced): Hydrating, crunchy, and cooling. Balances out the saltiness.
  • 1 roma tomato (diced): Juicy, slightly acidic, and adds color and freshness.
  • ¼ cup red onions (thinly sliced): Gives the salad bite and zing.
  • 1 tablespoon everything but the bagel seasoning: Adds that bold, all-in-one flavor hit.
  • 1 package roasted seaweed snack sheets (.14 oz): Brings a pop of umami and crunch.
  • Juice of 1 lemon: Helps brighten and tie all the flavors together.

Easy Recipe Steps

  1. Shred the smoked salmon: Remove the salmon from its package. If it’s in larger pieces, use a fork or clean hands to gently flake it into bite-sized chunks. Add it to a large mixing bowl.
  2. Slice and dice the veggies: Peel and thinly slice the cucumber into rounds or half-moons. Dice the roma tomato into small chunks. Thinly slice the red onion (use a sharp knife or mandoline for extra thin pieces). Add everything to the bowl with the salmon.
  3. Add some brightness: Squeeze the juice of one fresh lemon over the mixture. This helps balance the flavors and keeps everything tasting fresh.
  4. Add flavor boosters: Sprinkle in half of the everything but the bagel seasoning. Crumble the roasted seaweed snack sheets with your hands and add them to the bowl.
  5. Toss it all together: Use tongs or a large spoon to gently mix everything until evenly combined. Try not to overmix—just enough to distribute flavors without breaking up the ingredients too much.
  6. Finish and store or serve: Transfer the salad to a serving dish or meal prep containers. Sprinkle the remaining seasoning on top just before serving for added crunch and flavor. Store in the fridge in an airtight container for up to 3 days.
  7. Tip: For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Reference the recipe card below for detailed instructions.

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Meal Prep Pairing Tips

  • Serve with a side of brown rice or quinoa for a heartier meal.
  • Add a slice of whole grain toast or pita for extra fiber and satisfaction.
  • Pair with a fruit salad or citrus wedges for a sweet contrast.
  • Toss in some avocado for healthy fats and creamy texture.
  • For a fun twist, wrap it all up in a rice paper sheet for a spring roll vibe!

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

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Frequently Asked Questions

Hot smoked or cold smoked salmon—what’s better?

Either works! Hot smoked is flakier and more “cooked,” cold smoked is softer and more like lox.


Can I substitute the seaweed snacks?

You can skip them or use crispy kale chips.


What if I don’t have everything bagel seasoning?

Use a mix of sesame seeds, garlic powder, onion flakes, and a pinch of salt.

Posted on Leave a comment

Air Fryer Crispy Parmesan Chicken Bites

Parmesan Chicken Bites with spinach and tomatoes

Hi friends! If you’re trying to level up your weekday meals with something easy, protein-packed, and totally delish, let me introduce you to your new go-to: Air Fryer Parmesan Chicken Bites. These juicy little bites come together in under 15 minutes with simple ingredients you probably already have in your pantry. They’re perfect for meal prep and pair with just about anything—salads, roasted veggies, noodles, or even wrapped in a tortilla for a quick lunch wrap. Let’s get into it!

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

Calories: 415kcal | Carbohydrates: 2g | Protein: 20g | Fat: 36g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 115mg | Sodium: 466mg | Potassium: 261mg | Fiber: 0.2g | Sugar: 0.2g | Vitamin A: 138IU | Vitamin C: 3mg | Calcium: 59mg | Iron: 1mg

Parmesan Chicken Bites with spinach and tomatoes

Parmesan Chicken Bites with spinach and tomatoes

Air Fryer Parmesan Chicken Bites

These crispy Air Fryer Parmesan Chicken Bites are a quick, protein-packed meal prep favorite made with simple ingredients and bold, cheesy flavor.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American, Italian
Servings 2
Calories 415 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sauce pan
  • Air Fryer

Ingredients
  

For the Chicken:

  • 8 oz boneless chicken thighs (cut into 1 inch cubes)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon olive oil

For the Parmesan Sauce:

  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons grated parmesan cheese
  • 1/4 teaspoon Italian Seasoning

Instructions
 

  • Preheat your air fryer to 400°F.
  • Prep your chicken: Add cubed chicken to a bowl, drizzle with olive oil, and sprinkle in garlic powder, salt, and pepper. Mix until evenly coated.
  • Air fry: Spread the chicken bites in a single layer in your air fryer basket or rack. Cook for 8–10 minutes, shaking halfway through, until golden and the internal temp hits 165°F
  • Make the parmesan sauce: While the chicken cooks, heat olive oil in a small pan over medium-low. Stir in lemon juice, parmesan, and Italian seasoning until it forms a thick, gritty paste. Turn off the heat and set aside.
  • Toss & serve: Once the chicken is done, toss it in that dreamy parmesan sauce until every piece is fully coated.
  • Pair it up: Enjoy right away or store in the fridge for the week! Pairs perfectly with leafy greens, steamed broccoli, whole grain pasta, or even some quinoa for a balanced meal.

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: 415kcalCarbohydrates: 2gProtein: 20gFat: 36gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 115mgSodium: 466mgPotassium: 261mgFiber: 0.2gSugar: 0.2gVitamin A: 138IUVitamin C: 3mgCalcium: 59mgIron: 1mg

Why This Recipe is a Weeknight Meal Prep Hero:

  • Fast and Easy: We’re talkin’ under 15 minutes start to finish. Your future self will thank you. 
  • Pantry-friendly ingredients: Nothing fancy here—just your everyday kitchen staples doing the most.
  • Customizable sides: Serve it up with literally anything—salad, roasted veggies, grains, or wraps.
  • Great source of protein: Chicken thighs are juicy, flavorful, and packed with protein to keep you fueled.
  • Big flavor, little effort: That parmesan sauce? Tangy, cheesy, herby magic in every bite.
  • Meal prep friendly: Make a double batch and stash it in the fridge for easy weekday lunches or quick dinners.
  • Supports your goals: Eating more home-cooked meals is one of the easiest ways to stay on track with your health goals—and this recipe proves that healthy can also be delicious!

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Simple Ingredients

  • Chicken Thighs: Chicken thighs are juicy, flavorful, and stay tender even at high heat—perfect for the air fryer. They hold up beautifully with bold seasonings and absorb the parmesan sauce like a dream. Swap it out with chicken breast for a learner option or tofu for a vegetarian option.
  • Garlic Powder: Garlic adds that irresistible savory base flavor. A little goes a long way and it ties the whole dish together with umami-rich goodness. Use onion powder for a milder, sweeter profile.
  • Salt and pepper: Classic seasoning essentials. Salt enhances all the other flavors, and pepper brings just a touch of warmth without being spicy.
  • Olive Oil: Olive oil locks in moisture, crisps up the chicken in the air fryer, and gives the parmesan sauce a silky richness. It’s heart-healthy and adds subtle depth.
  • Lemon Juice: Adds brightness and cuts through the richness of the chicken and cheese. It balances the dish and makes the flavors pop.
  • Grated Parmesan Cheese: The MVP of the sauce. Parmesan brings that salty, nutty, cheesy punch that turns simple chicken bites into crave-worthy, flavor-loaded bites.
  • Italian Seasoning: A cozy blend of herbs like oregano, basil, and thyme that infuses the sauce with a Mediterranean flair. It gives a rustic, homey vibe.

Parmesan Chicken Bites with spinach and tomatoes

How to Meal Prep Air Fryer Parmesan Chicken Bites

  1. Preheat your air fryer to 400°F so it’s hot and ready by the time your chicken is prepped—this helps it cook evenly and crisp up nicely.
  2. Cut the chicken thighs into 1-inch cubes using a sharp knife and place them in a mixing bowl. This small size helps them cook faster and stay juicy inside.
  3. Drizzle 1 tablespoon of olive oil over the chicken, then sprinkle on the garlic powder, salt, and pepper. Use clean hands or a spoon to mix everything together until each piece is evenly coated.
  4. Spread the chicken pieces out in a single layer on your air fryer rack or basket. Make sure they’re not overlapping—this helps them crisp up instead of steaming.
  5. Air fry the chicken at 400°F for 8 to 10 minutes, shaking the basket or flipping the pieces halfway through. Cook until the chicken is golden and reaches an internal temperature of 165°F (you can use a meat thermometer to check).
  6. While the chicken is cooking, make the parmesan sauce. In a small pan over low to medium heat, add 2 tablespoons of olive oil, 1 tablespoon of lemon juice, the grated parmesan cheese, and Italian seasoning.
  7. Stir the sauce continuously as it warms up, just until it forms a slightly thick, gritty paste. This should only take 2–3 minutes. Once done, turn off the heat and set it aside.
  8. When the chicken is cooked through, transfer it to a bowl and pour the warm parmesan sauce over it. Use tongs or a spoon to toss the chicken until each piece is coated in that flavorful sauce.
  9. Serve it up right away or let it cool before packing it into meal prep containers. These bites go great with a side salad, steamed veggies, or even tossed into pasta or rice bowls.

Parmesan Chicken Bites with spinach and tomatoes

Meal Pairing Tips for Air Fryer Parmesan Chicken Bites

  • Pair with roasted or steamed vegetables like broccoli, zucchini, or green beans to add fiber and color to your plate—plus, they reheat well and keep their texture.
  • Serve over a bed of brown rice, quinoa, or orzo for a hearty, satisfying base that soaks up the flavorful parmesan sauce beautifully.
  • Add a fresh side salad with mixed greens, cherry tomatoes, and cucumbers, then drizzle with a light vinaigrette to balance out the richness of the chicken.
  • Toss the chicken bites into a whole grain wrap or pita with arugula and a yogurt-based sauce or hummus for an easy grab-and-go lunch.
  • Pair with mashed sweet potatoes or garlic cauliflower mash for a comforting side that’s both filling and packed with nutrients.
  • Include fresh fruit like apple slices, berries, or orange segments on the side to brighten up your meal and satisfy any sweet cravings.
  • Make it a power bowl by layering greens, grains, roasted veggies, and chicken bites, then topping with a sprinkle of feta or a squeeze of lemon for extra flavor.

Parmesan Chicken Bites with spinach and tomatoes

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Frequently Asked Questions

What if I don’t have an air fryer?

No problem! Bake the chicken bites in a preheated oven at 425°F for about 15–18 minutes, flipping halfway through. You still want the chicken to reach 165°F internally.


The sauce turned into a paste—did I do something wrong?

Not at all! That gritty paste texture is exactly what you want—it clings to the chicken and packs a punch of flavor. Just be sure to heat it gently and stir consistently.


Can I use chicken breast instead of chicken thighs?

Yes! Chicken breast works great—just be careful not to overcook it, as it’s leaner and can dry out more quickly. Cut it into even-sized cubes and check for doneness at the 8-minute mark.

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Chicken and Cabbage Pancakes (Okonomiyaki)

cabbage pancakes

Hey meal prep fam! Today, I’m sharing one of my favorite easy, high-protein, veggie-packed recipes — a chicken & cabbage pancake inspired by the flavors of Japanese Okonomiyaki! It’s perfect for your weekly meal prep. Savory, satisfying, and totally customizable. Let’s get into it!

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Calories: 129kcal | Carbohydrates: 6g | Protein: 9g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 106mg | Sodium: 177mg | Potassium: 269mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1539IU | Vitamin C: 22mg | Calcium: 29mg | Iron: 1mg

cabbage pancakes

cabbage pancakes

Chicken and Cabbage Pancakes (Okonomiyaki)

These savory, veggie-packed Chicken and Cabbage Pancakes are a fun, meal-prep-friendly twist on Japanese okonomiyaki, perfect for using up leftover ingredients and adding global flavor to your weekly meals!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 129 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 1/4 cup baby carrots (thinly sliced)
  • 1/4 cup red bell peppers (thinly sliced)
  • 1.5 cups shredded cabbage
  • 1/2 cup ground chicken (pre-cooked)
  • 2 eggs
  • 2 tablespoons flour
  • 1 teaspoon fish sauce
  • 1 tablespoon olive oil
  • cilantro (optional garnish)

Instructions
 

  • Prep the veggies: Heat your pan over medium-high and add a little olive oil. Toss in the sliced carrots, bell peppers, and cabbage. Sauté for 3–5 minutes until softened. Remove from heat and let the veggies cool to room temp — this step helps avoid scrambling the eggs later!
  • Mix it up: In a large bowl, crack in your eggs and whisk until smooth. Add in the cooled veggie mix, cooked ground chicken, fish sauce, and flour. Mix everything until well combined.
  • Cook the pancakes: Reheat your pan to medium-high heat and lightly oil it. Scoop about ½ cup of your mixture and pour it into the pan, shaping it into a 4-inch circle. Cook for about 3–4 minutes until the bottom is golden brown, then flip and cook for another 1–2 minutes until perfectly golden.
  • Repeat and serve: Add more oil to the pan as needed and repeat with the rest of the batter. Serve hot, or let them cool and portion them out into your meal prep containers!
  • Optional finish: Top with fresh cilantro for a pop of color and herby flavor. Bonus points if you drizzle a little sriracha mayo or soy drizzle for extra flair!

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: 129kcalCarbohydrates: 6gProtein: 9gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 106mgSodium: 177mgPotassium: 269mgFiber: 1gSugar: 2gVitamin A: 1539IUVitamin C: 22mgCalcium: 29mgIron: 1mg

What Makes These Cabbage Pancakes Great for Meal Prep?

Leftover Makeover Magic: Got random cooked ground chicken? Half a bell pepper? A sad bag of shredded cabbage? Boom. This recipe gives your leftovers a delicious second life. Nothing wasted, everything elevated!
Veggie Drawer Clean-Out Champion: Let’s be real — we all have those lonely veggies in the fridge. This dish is the perfect way to toss in whatever you’ve got: carrots, bell peppers, even a handful of spinach or zucchini. Flexibility is the name of the game.
Protein-Packed for the Win: Thanks to the eggs and chicken, these pancakes are seriously satisfying. They’ll keep you full and energized, whether it’s a quick lunch between meetings or post-workout fuel.
Global Flavors: Inspired by Japanese Okonomiyaki, this recipe is an easy way to explore international flavors right from your own kitchen. That little splash of fish sauce brings all the umami goodness!
Elevates Your Cooking Skills: If you’re looking to build your kitchen confidence, this recipe is perfect. You’ll master basic sautéing, whisking, and pan-frying — all while impressing yourself with a globally-inspired dish!

The PrepYoSelf Newsletter

Let’s Talk Ingredients (and a Bite of Okonomiyaki History!):

Okonomiyaki is a beloved Japanese savory pancake, often called a “Japanese pizza” or “Japanese pancake,” but honestly — it’s in a category of its own! The word okonomi means “how you like it,” and yaki means “grilled” or “cooked.” So it’s a totally customizable dish, born out of using what’s on hand. Our version keeps that spirit alive but makes it meal-prep friendly! Now, let’s get into why each ingredient works so well together in this dish:

  • Baby Carrots (Thinly Sliced): Carrots add a subtle sweetness and a nice bite to balance the savory elements. Plus, they’re full of color and crunch, which makes these pancakes extra satisfying — and they hold up well in the fridge, making them perfect for meal prep.
  • Red Bell Peppers (Thinly Sliced): Not only do bell peppers brighten up the pancake with their vibrant color, but they also bring a mild sweetness and a little natural moisture that keeps the pancakes from feeling too heavy. Bonus: they’re loaded with vitamin C!
  • Shredded Cabbage: Cabbage is the heart and soul of traditional okonomiyaki! It gives the pancake structure, adds bulk without heaviness, and turns wonderfully tender when cooked. Plus, it’s budget-friendly and great for clearing out your veggie drawer.
  • Cooked Ground Chicken: This is where we bring in a hearty dose of protein. Using pre-cooked ground chicken saves time, and it absorbs all the flavors from the veggies and seasonings beautifully. You can also swap in whatever cooked meat you have on hand!
  • Eggs: Eggs act as the binder that holds everything together. They give the pancakes structure and a light, fluffy texture on the inside while helping them crisp up perfectly on the outside.
  • Flour: A little bit of flour helps thicken the batter just enough to keep the pancakes cohesive. It gives them that lovely chewy bite, reminiscent of the classic okonomiyaki texture.
  • Fish Sauce: Fish sauce is the secret umami bomb in this dish! Just a teaspoon brings depth and a savory note that makes these pancakes taste like they’ve been cooking for hours. If you’re new to it, trust the process — it won’t taste fishy, just deliciously rich.
  • Olive Oil: We use olive oil to sauté the veggies and cook the pancakes to a beautiful golden brown. It adds a light, fruity flavor and ensures a crispy edge that makes each bite super satisfying.
  • Cilantro (Optional Garnish): Cilantro adds a burst of freshness that contrasts beautifully with the warm, savory flavors of the pancake. Totally optional, but highly recommended if you love a fresh herbal finish!

cabbage pancakes

Easy Recipe Steps for Cabbage Pancakes

  1. Heat a non-stick pan over medium-high heat and add the olive oil. Once the oil is hot, add the sliced baby carrots, red bell peppers, and shredded cabbage. Sauté the vegetables for about 3 to 5 minutes, stirring occasionally, until they soften and the cabbage starts to wilt. Remove the cooked vegetables from the pan and let them cool to room temperature on a plate or in a bowl.
  2. In a large mixing bowl, crack the eggs and whisk them until the yolks and whites are fully combined. Add the cooked ground chicken, the cooled vegetable mixture, fish sauce, and flour to the bowl. Stir everything together well until you have a thick, evenly combined batter.
  3. Heat the same pan again over medium-high heat, and if needed, add a little more oil to lightly coat the bottom. Use a small ladle or about ½ cup of the batter and pour it into the pan. Gently spread it out to form a circle about 4 inches in diameter.
  4. Let the pancake cook undisturbed for about 3 to 4 minutes, or until the bottom is golden brown and you see the edges starting to set. Carefully flip the pancake using a spatula, and cook for another 1 to 2 minutes until the other side is golden brown and the pancake is cooked through.
  5. Repeat the process with the remaining batter, adding a little more oil to the pan as needed to prevent sticking and ensure even browning.
  6. Serve warm, and if you like, garnish with fresh cilantro for a bright, herby finish!

cabbage pancakes

Meal Prep Pairing Tips:

Add a Simple Grain for Balance: Pair your pancakes with a side of steamed rice (white, brown, or even cauliflower rice for a lower-carb option). The rice soaks up any sauces you drizzle and rounds out the meal with comforting carbs.

Sauce It Up: Okonomiyaki is traditionally topped with a tangy, sweet-savory sauce. For meal prep, pack a little container of soy sauce, sriracha mayo, or a quick mix of ketchup + Worcestershire + a touch of honey for that signature flavor boost!

Fresh Crunch on the Side: Add some pickled veggies or a quick cucumber salad. The acidity and freshness balance the richness of the pancakes and help cleanse your palate between bites.

Boost with Extra Protein: If you want to up the protein game, toss in a boiled egg or a few edamame pods on the side. Great for keeping you full and energized, especially for lunch!

Add Citrus or Herbs for Brightness: Pack a wedge of lime or sprinkle fresh cilantro or green onions over your pancakes before eating. That fresh hit of citrus or herbs will wake up the flavors beautifully.

Portion for Grab-and-Go: Store the pancakes in single-serving containers so you can just grab one or two for a snack or pack them as a main for lunch. They reheat well in a pan or microwave!

Pair with a Light Broth Soup:If you’re into a cozy combo, pair your pancakes with a light miso soup or a clear vegetable broth. It makes the meal feel complete and super comforting — like a bento box at home.

cabbage pancakes

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Frequently Asked Questions

How long do these pancakes last in the fridge?

They’ll stay fresh for about 3–4 days when stored in an airtight container. Pro tip: Place a small sheet of parchment between them to prevent sticking!


Can I make this gluten-free?

Absolutely! Swap the all-purpose flour for a gluten-free blend or even rice flour, which keeps it light and crispy — bonus, rice flour is closer to traditional Japanese okonomiyaki style.


What other proteins work besides ground chicken?

Tons of options! Try cooked shrimp, shredded rotisserie chicken, turkey, or even crumbled tofu. It’s a great way to use up leftovers.

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One Pot Chicken Cilantro Stew

cilantro chicken thigh stew

Nothing beats the cozy feeling of a warm, home-cooked meal, especially when it’s as easy and flavorful as this One-Pot Chicken Cilantro Stew. This dish is perfect for beginner cooks looking to make something hearty and delicious while embracing the simplicity of meal prepping. With tender, bone-in chicken thighs infused with aromatic spices, fresh cilantro, and a light, comforting broth, this stew is a must-have for your weekly meal plan. Plus, it’s versatile enough to pair with rice, tortillas, or even a side of roasted vegetables for a well-balanced meal. Let’s get cooking!

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

Calories: 356kcal | Carbohydrates: 2g | Protein: 24g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 142mg | Sodium: 265mg | Potassium: 365mg | Fiber: 1g | Sugar: 1g | Vitamin A: 439IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg

cilantro chicken thigh stew

cilantro chicken thigh stew

One Pot Chicken Cilantro Stew

Juicy, tender chicken simmered in a flavorful broth with fresh cilantro, tomatoes, and warm spices—all in ONE pot! Perfect for meal prep, beginner-friendly, and ridiculously delicious.
No ratings yet
Prep Time 5 minutes
Cook Time 28 minutes
Course Main Course
Cuisine American, Latin
Servings 4
Calories 356 kcal

Equipment

  • knife
  • cutting board
  • pot

Ingredients
  

  • 4 chicken thighs (bone in)
  • 1/4 cup red onions (diced)
  • 1 Roma tomato (diced)
  • 1/2 cup cilantro (fresh and chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 2 cups water
  • 1 tablespoon olive oil

Instructions
 

  • Heat a large pot over medium-high heat and add the olive oil.
  • Place the chicken thighs in the pot, skin-side down, and sear for 3 to 5 minutes until golden brown. Flip and sear the other side for another 2 to 3 minutes.
  • Add the diced onions, tomato, cilantro, salt, paprika, garlic powder, and black pepper to the pot.
  • Pour in the water and stir to ensure the chicken is submerged in the broth.
  • Cover the pot with a lid, reduce the heat to low-medium, and let it simmer for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and is fork-tender.
  • Serve with rice or warm tortillas. You can also shred the chicken and use it for tacos or burrito bowls!

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: 356kcalCarbohydrates: 2gProtein: 24gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 142mgSodium: 265mgPotassium: 365mgFiber: 1gSugar: 1gVitamin A: 439IUVitamin C: 3mgCalcium: 21mgIron: 1mg

Why This Chicken Cilantro Stew Recipe is Great for Meal Prep

  • One-Pot Wonder – Fewer dishes, less cleanup, and all the flavors come together beautifully in one pot.
  • Beginner-Friendly – Simple steps and basic ingredients make this an easy meal to cook and master.
  • Perfect for Meal Prep – Make a batch and enjoy flavorful, protein-packed meals throughout the week.
  • Budget-Friendly – Chicken thighs are an affordable cut of meat that remains juicy and flavorful.
  • Healthy & Nourishing – Packed with protein, fresh herbs, and a light broth that’s satisfying without being heavy.
  • Comfort Food with a Twist – Warm spices and fresh cilantro make this dish both cozy and refreshing.
  • Customizable – Serve with rice, quinoa, tortillas, or roasted veggies for a variety of meal options.

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • Chicken Thighs – Juicy, flavorful, and perfect for slow cooking. The bone adds extra depth to the broth.
  • Red Onion & Roma Tomato – Adds a natural sweetness and depth to the stew.
  • Cilantro – Brightens up the dish with fresh herbal notes.
  • Spices (Paprika, Garlic Powder, Black Pepper, Salt) – A simple yet effective spice blend that enhances the chicken’s natural flavor without overpowering it.
  • Olive Oil – Helps sear the chicken, locking in moisture and flavor.
  • Water – Forms a light, comforting broth that allows all the flavors to meld together beautifully.o the dish.

cilantro chicken thigh stew

Instructions for Easy Chicken Dinner Meal Prep

  1. Heat the pot & sear the chicken: Place a large pot over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the chicken thighs in the pot, skin-side down. Let them sear for about 3 to 5 minutes without moving them—this helps develop a golden, crispy skin. Flip them over using tongs and sear the other side for another 2 to 3 minutes.
  2. Add the flavor boosters: Sprinkle in the diced onions, tomato, and half of the chopped cilantro. Then, season with salt, paprika, garlic powder, and black pepper. Stir gently to coat the chicken with the seasonings.
  3. Simmer to perfection: Pour in the water, making sure the chicken is mostly submerged. Give everything a light stir, cover the pot with a lid, and lower the heat to a gentle simmer. Let it cook for 25 to 30 minutes, or until the chicken is fully cooked (it should reach an internal temperature of 165°F) and is tender enough to pull apart with a fork.
  4. Serve & enjoy: Garnish with the remaining cilantro and serve with rice, tortillas, or your favorite side. You can also shred the chicken and use it for tacos or burrito bowls!

cilantro chicken thigh stew

Meal Prep and Pairing Tips for Chicken Cilantro Stew

  • Pair with: Steamed white or brown rice, roasted sweet potatoes, or a side of sautéed greens for a well-rounded meal.
  • Swap it up: If you don’t have chicken thighs, you can use drumsticks or boneless chicken breast (just reduce the cooking time slightly).
  • Add some heat: Toss in a diced jalapeño or a pinch of red pepper flakes if you love a little spice.
  • Boost the veggies: Add bell peppers, zucchini, or carrots for extra color and nutrients.
  • Make it creamy: Stir in a splash of coconut milk at the end for a richer, slightly tropical flavor twist.

cilantro chicken thigh stew

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Frequently Asked Questions

Can I add more spices?

Of course! Feel free to add cumin, chili powder, or even a squeeze of lime for an extra kick.


What if my stew is too watery?

Let it simmer uncovered for a few extra minutes to reduce the liquid, or mash some of the tomatoes into the broth to thicken it naturally.


Can I make this in a slow cooker?

Yes! Sear the chicken first, then transfer everything to a slow cooker and cook on low for 4 to 6 hours or high for 2 to 3 hours.