Category: Lunch

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Quinoa and Kale Salad

quinoa salad

This quinoa and kale salad recipe is a powerhouse of ingredients you should add to your weekly meal prep.

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Bowl of quinoa salad with kale and butternut squash.

The combination of all these ingredients in this salad is not only colorful and flavorful but it’s also packed with nutrition. Both quinoa and kale are nutrient-dense, and the addition of butternut squash, shredded cabbage, and dried cranberries add healthy fiber and vitamins.

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Here’s What You Need for This High-Protein Quinoa Salad

  • Quinoa: There are different types of quinoa, but we used a tri-color quinoa
  • Kale: You can also swap this out with other greens such as arugula or spinach
  • Butternut squash: Another option is acorn squash or delicata squash
  • Red cabbage: We love the purple colors of red cabbage, but you can also use regular green cabbage
  • Dried cranberries: Feel free to use whatever dried fruit you have on hand such as raisins
  • Seasonings: We seasoned this salad with a homemade lemon honey dijon vinaigrette
Bowl of quinoa salad with kale and butternut squash.

Easy Steps to Make this Nutritious Kale Salad Recipe

  1. Boil water in a pot and add the quinoa. Cover the pot with a lid and lower the heat and let it simmer until it fully cooks.
  2. Meanwhile, blend together the ingredients for the homemade salad dressing.
  3. After the quinoa cooks, place it in a bowl and add the butternut squash, kale, shredded cabbage, and dried cranberries.
  4. Pour in the dressing and mix it all together.

Reference the recipe card below for detailed instructions.

Bowl of quinoa salad with kale and butternut squash.

Meal Prep Tips for Quinoa and Kale Salad

  • Ingredient Tips: Feel free to add diced avocado for some healthy fat
  • Nuts: You can also add nuts for more protein such as walnuts, almonds, or pecans
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days
Bowl of quinoa salad with kale and butternut squash.
Quinoa and Kale

Quinoa and Kale Salad

Here's a tasty kale salad with quinoa tossed in a homemade vinaigrette dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

  • 1 cup butternut squash (diced)
  • 4 cups Baby kale
  • 1/4 cup shredded red cabbage
  • 2 tablespoons dried cranberries

Salad Dressing

  • 2 lemon (juiced)
  • 4 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Quinoa

  • Bring 1 cup of water to a boil in a boiling pot. Add the quinoa and lower the heat to medium. Cover the pot with a lid and cook for 15 minutes. After it cooks, fluff with a fork and let it cool.

Salad Dressing

  • In a mixing bowl, add the juice of two lemons with olive oil, dijon mustard, honey, and the seasonings. Whisk together until the dressing is well blended.

Salad Assembly

  • In a bowl, add the butternut squash, quinoa, kale, shredded red cabbage, and dried cranberries.
  • Pour over the dressing and mix all the components together.

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Frequently Asked Questions

Do you serve this quinoa salad cold or hot?

You’ll want to let the quinoa cool before you mix it in with the other salad ingredients.

Is kale salad good for weight loss?

Kale is a nutrient-dense food that is a good source of fiber and protein which helps you keep full longer.

Can you eat quinoa raw?

It’s best to cook the dried quinoa prior to eating it, because it may cause digestive comfort, plus it tastes better!

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Vegetarian Red Pepper and Cheese Sandwich

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Toasted cheese sandwiches are the best, and for this recipe, we added an extra layer of flavor and nutrients with roasted bell peppers and creamy avocado slices.

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Round plate with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Who craves comfort food for lunch? I know we do! And it can’t get any more comforting than a toasted cheese sandwich.

But this is not your average cheese sandwich. We leveled it up with roasted red peppers, and sliced avocado, and served it with crispy balsamic brussel sprout chips. And the best part is that we made it all in our Air Fryer Basket!

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Ingredients You’ll Need to Make This Tasty Vegetarian Cheese Sandwich

  • Sliced Bread: We used wheat bread, but you can choose any kind of bread that you like such as sourdough, rye bread, and even gluten-free freed

  • Red Bell Peppers: We used red peppers, but you can use any kind of roasted vegetables such as sliced zucchini, sliced eggplant, or sliced portobello mushrooms. We always try to incorporate any veggies when we can

  • Sliced Cheese: We used provolone cheese, muenster cheese, gruyere cheese, and swiss cheese are tasty options

  • Sliced Avocado: Instead of using mayo spread, we opted for healthy fat and used sliced avocado. This is a great option to add the creaminess that we enjoy from using mayo

  • Brussels Sprouts: We glazed our brussels sprouts with balsamic concentrate which added flavor and helped crisp it up during the cooking process

Round plate with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Easy steps for this Roasted Red Pepper and Cheese Sandwich

When it comes to the classic cheese sandwich, we often make it on the stove top or use a panini grill, but we actually used the Air Fryer to cook the whole meal. Here’s how we did it:

  1. In a bowl, marinate the brussels sprouts and bell peppers with balsamic concentrate, garlic powder, salt, and olive oil.

  2. Next, place the vegetables in the Air Fryer basket and cook at 350F for 7 minutes.

  3. Then, remove the vegetables from the basket and place the bread slices topped with sliced cheese into the basket.

  4. Toast them until the cheese melts.

  5. Assemble the sandwich by layering the roasted red peppers, cheese, and avocado.

  6. Enjoy with a side of roasted balsamic Brussels sprouts.

Reference the recipe card below for detailed instructions.

Glass meal prep container with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Meal Prep Tips for Roasted Pepper Cheese Sandwich

  • To Serve: Serve with a side salad, soup, or regular chips instead of the brussels sprouts.

  • Prep Tip: If you are prepping this meal in advance, cook only the bell peppers and brussels sprouts in advance. Then, when you are ready to eat the meal, toast the bread and slice the avocado fresh. If you assemble the sandwich too early, the avocado will brown and the sandwich might get too soggy

Glass meal prep containers with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Vegetarian Roasted Red Pepper, Avocado and Cheese Sandwich

Here's a veggie packed cheese sandwich that you can easily prep in your Air Fryer.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 1 each red bell pepper
  • 2 cups brussels sprouts
  • 1 tablespoon balsamic concentrate
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 slices wheat bread
  • 2 slices cheese (your choice)
  • 1 avocado

Instructions
 

  • Slice the brussels sprouts into thin slices. Cut the bell pepper in half and remove the inner seeds. In a bowl, marinate the vegetables with balsamic concentrate, garlic powder, salt, and olive oil.
  • Place the brussels sprouts and bell pepper in the Air Fryer and cook at 350F for 7 minutes. After the veggies cook, remove them from the Air Fryer basket.
  • Place the bread slices in the basket and top each slice with cheese. Toast the bread at 370F for 1 minute (or until the cheese melts)
  • Then, assemble the sandwich by adding avocado slices, and the bell pepper, and serve with a side of the roasted brussels sprouts.

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Frequently Asked Questions

I don’t have an Air Fryer, can I make this in the oven?

Yes! Just roast your veggies at 400F for 10-12 minutes. You can also toast your bread with the sliced cheese in the oven for about 2 to 3 minutes until the bread gets toasted and the cheese melts.

Do avocado and cheese go together?

Cheese and avocado are one of our favorite combos. In hot dishes, you can use any kind of cheese that melts well such as mozzarella, gruyere, provolone, and even swiss cheese. For cold dishes such as salads, combine them with feta cheese.

What else can you put on a grilled cheese sandwich?

You can add caramelized onions, pesto sauce, sauteed mushrooms, spinach, or olive tapenade. All these can add great flavors to your cheese sandwich. It’s also a great way to use up what you have in the kitchen. It’s all about being creative!

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Grilled Honey Dijon Chicken Kale Salad

chicken kale salad

This delicious and gorgeous roasted sweet potato and kale salad with grilled chicken is full of flavor. It’s a nutrient-packed lunch for the week.

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Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Why This Kale Salad is Healthy

  • Complete Meal: This recipe has lean protein, complex carbs, vegetables, fruit, and healthy fats.

  • Benefits of Kale: Kale is a green, leafy, cruciferous veggie that is rich in nutrients such as fiber, antioxidants, calcium, Vitamin C, K, and Iron.

  • Benefits of Sweet Potato: This sweet and starchy root vegetable is great for meal prep because it comes in a variety of sizes and colors. It is also a great source of fiber, vitamins, and minerals that help promote gut health.

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Ingredients You’ll Need

  • Chicken and Marinade: For this recipe, we used chicken tenderloins because they cook fast, but you can also use boneless chicken thighs or chicken breast. We also marinated the chicken in a honey dijon sauce before grilling it.

  • Sweet Potato & Seasonings: Other orange vegetable options you can use are diced butternut squash or acorn squash.

  • Salad Ingredients: For our salad mix, we incorporated a dark leafy green such as baby kale mix, but you can also use baby spinach.

  • Toppings: We topped off the salad with crunchy components such as pecan halves and dried cranberries.

  • Salad Dressing: To streamline the ingredients, we made our own homemade vinaigrette using the same ingredients used for the chicken marinade.

Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

How to Prepare Grilled Honey Dijon Chicken Kale Salad

  1. Preheat the oven to 400F.

  2. Cut the sweet potato into small pieces and place them on a baking sheet. Season the diced sweet potato and coat with olive oil.

  3. Bake the sweet potato in the oven until they are tender and golden brown.

  4. Meanwhile, marinate the chicken and cook it on the indoor grill.

  5. Afterward, toss together the chicken with the baby kale salad, sweet potatoes, dried fruit, and nuts, and drizzle the salad dressing on top.

Reference the recipe card below for detailed instructions.

Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Meal Prep Tips for Kale Salad

  • Other Flavors: To make kale taste good, add citrus flavors. Kale leaves are crunchy and have a strong taste. Therefore, acidic flavors can cut through the tough flavors of raw kale.

  • Ingredient Variations: You can also a balsamic vinaigrette or Italian dressing to marinate your chicken if you don’t want to make your own homemade dressing.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

Glass meal prep containers with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

chicken kale salad

Grilled Honey Dijon Chicken Kale Salad

Here's a nutrient packed salad filled with lean protein, dark leafy kale mix, and roasted sweet potato tossed in a sweet and tangy honey dijon vinaigrette dressing
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • tongs
  • sheet pan
  • indoor grill
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken tenderloins
  • 2 tablespoons worcestershire sauce
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Sweet Potato & Seasonings

  • 1 sweet potato
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby kale
  • 2 tablespoons pecan halves
  • 2 tablespoons dried cranberries

Honey Dijon Vinaigrette

  • 3 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. Peel the sweet potato and cut it into small dices. Place the sweet potato on a sheet pan and sprinkle them with the seasonings. Coat the sweet potato with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, in a mixing bowl, mix together the chicken marinade. Add the chicken in the bowl and make sure it is fully coated with the marinade.
  • Heat an indoor grill on medium high heat and grill the chicken tenders on each side for about 4 to 5 minutes until they are fully cooked and reach an internal temperature of 165F.
  • Enjoy the grilled chicken tenders with the baby kale salad topped with the roasted sweet potatoes, dried cranberries, pecan halves, and a drizzle of the vinaigrette.

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Frequently Asked Questions

How to store kale?

Bagged kale can keep in the fridge for up to 5 to 7 days

What is massaged kale?

Massaging kale usually involves adding an acid such as lemon juice with olive oil to chopped kale. Use your hands to massage it for a few minutes to soften the leaves. It results in a glossed and reduced volume. Massaging kale helps break down the tough cell structure and allows for a softer texture and a more appetizing flavor. 

Is it better to eat kale raw or cooked?

 Raw kale is more beneficial than cooked, however, some people find it hard to digest and dislike the bittern flavors, therefore heating it softens some of the tough fibers and make it more appealing to consume.

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Celery Chicken Salad Wrap

round plate with celery chicken salad wrapped in flour tortilla

Here’s a twist on the classic chicken salad. We’ve got shredded chicken tossed in a creamy and tangy mayo and dijon mustard dressing with crisp, diced veggies and crunchy nuts.

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Round plate with celery chicken salad served in tortilla wraps.

Reasons We Love This Chicken Salad With Celery

  • It is filling and full of fresh and bright ingredients

  • It is high in protein

  • You can make it into a healthy wrap or serve it as a healthy chicken salad topping with baby spinach or spring mix

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Featured Ingredients

Chicken salad is usually a blank canvas for whatever you want to add to it. Our goal was to make it easy with basic ingredients that you can easily have on hand.

To make this easy chicken salad recipe, you’ll need

  • Shredded Chicken: You can use leftover chicken breast from a pre-cooked rotisserie chicken or boil it yourself.

  • Celery: This ingredient adds a nice crisp, fresh texture to the salad. If you don’t like celery, you can use other crips veggies such as diced bell peppers.

  • Red Onions: You can use any kind of onions.

  • Green Onions: You can other herbs such as tarragon or basil.

  • Walnuts: Use any kind of nuts that you have such as pecans or almonds.

  • Mayo: If you want more added protein you can also use greek yogurt.

  • Dijon Mustard: You can also use regular mustard or spicy mustard.

  • Sugar: The sweetness adds a balance to the savory flavors of this dish.

  • Flour Tortillas: Use any kind of tortilla for your wrap. You can also use lettuce wraps for a low-carb option

Round plate with celery chicken salad served in tortilla wraps.

Basic Steps to Prepare Celery Chicken Salad

  1. In a mixing bowl, add the shredded chicken, diced vegetables, nuts, mayo, dijon mustard, salt, pepper, and sugar.

  2. Mix it all together until the ingredients are well blended.

  3. Scoop small portions of the chicken salad into each tortilla wrap (about 1/2 cup scoop per tortilla).

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

Meal Prep Tips for A Celery Chicken Salad Wrap

  • Other Cook Methods: If you don’t have pre-cooked rotisserie chicken, you can boil chicken breasts for about 15 to 20 minutes. After it cooks, use two forks to shred the chicken and let it cool.

  • Ingredient Variations: Instead of using shredded chicken, you can use boiled eggs or canned tuna.

  • Additional Ingredients: In addition to vegetables and herbs, you can also add common fruits such as sliced grapes, diced pears or apples, and even dried fruit such as dried cranberries.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. If you’re not eating the meal right away, keep the tortillas separate from the chicken salad mixture to prevent the tortillas from getting soggy.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

round plate with celery chicken salad wrapped in flour tortilla

Celery Chicken Salad Wrap

This serving of chicken salad is great to utilize leftover chicken from another meal. It's filled with fresh veggies, crunchy nuts, and a creamy dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1.5 cups shredded chicken (pre-cooked)
  • 2 tablespoons mayo
  • 2 tablespoons dijon mustard
  • 2 tablespoons green onions (chopped)
  • 1/2 cup celery (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup walnuts (chopped)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon sugar
  • 4 flour tortillas

Instructions
 

  • In a bowl, mix together the chicken, green onions, celery, red onions, walnuts, mayo, dijon mustard, salt, pepper, and sugar.
  • Scoop the chicken salad into a tortilla wrap.

Notes

Note: if you don’t have pre-cooked chicken, bring water to a boil and boil chicken breast in a pot for about 20 minutes until it fully cooks. Once it cooks, use two forks to shred it into pieces. Let it cool before mixing it with the other ingredients.

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Frequently Asked Questions

What to eat with chicken salad?

You can serve this with sandwich bread, in a croissant, or with lettuce wraps.

What can I use instead of celery in chicken salad?

If you need a crunch, you can use jicama, carrots, and even radish.

Can I use grilled chicken for chicken salad?

Yes! Any leftover cooked chicken works well. Just be sure to chop it up into small pieces so that it can mix well with the other ingredients.

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Butternut Squash and Black Bean Soft Taco

bean taco

If you’re trying to incorporate more protein into your plant-based diet, here’s an easy vegetarian taco lunch recipe that you can enjoy!

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Plate with butternut squash and black bean taco topped with arugula.

Sometimes it’s a challenge trying to get protein into your diet when you’re incorporating more plant-based meals. However, this vegetarian taco, butternut squash and black bean recipe is delish and tastes just as savory as a meat taco, and provides good protein as well.

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Ingredients You’ll Need

  • Tortillas: You can use flour or corn tortillas for these tacos. If you want to keep it low-carb, use jicama tortillas

  • Butternut squash: This ingredient adds a nutty, earthy, and slightly sweet flavor to the dish and is full of ingredients.

  • Black beans: We used black beans, but you can also use any kind of beans such as  pinto beans

  • Bell pepper: You can use any color, we prefer red bell peppers for this recipe because of the sweetness of the red peppers

  • Arugula: Adding fresh greens keeps this recipe light and also adds another layer of nutrition. You can also use spring mix, baby spinach, or even baby kale

  • White onions: you can also use red onions or yellow onions

  • Seasonings: chili powder, paprika, garlic powder, salt

Plate with butternut squash and black bean taco topped with arugula.

How to Prepare Butternut Squash and Black Bean Soft tacos

  • Dice up all of your veggies.

  • Add oil to a heated skillet and start first with the onions and bell peppers.

  • Next add the seasonings, black beans, and squash, and mix everything together.

  • Serve the black bean filling inside flour tortillas.

  • Top it off with fresh arugula.

Reference the recipe card below for detailed instructions.

Plate with butternut squash and black bean taco topped with arugula.

Meal Prep Tips for Vegetarian Tacos

  • To Serve: Feel free to add sliced avocado on top

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

Glass meal prep container with butternut squash and black bean taco topped with arugula.

Black Bean Taco

Butternut Squash and Black Bean Soft Taco

These butternut squash and black bean tacos are a high-protein and healthy vegetarian lunch meal that can be ready in less than 15 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 1/4 cup white onions (diced)
  • 1 cup butternut squash (diced)
  • 1 red bell pepper (diced)
  • 1 cup black beans (drained and rinsed)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 flour tortillas
  • 1 cup arugula

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions, bell peppers, and butternut squash until they soften (about 4 to 5 minutes).
  • Next, add the black beans and sprinkle them with the seasonings. Mix everything together for another 2 to 3 minutes.
  • Serve the veggies inside the flour tortillas and top it off with fresh arugula.

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Frequently Asked Questions

Is butternut squash good for weight loss?

It is low in calories and a great source of fiber which helps you keep full, therefore it helps promote weight loss with a balanced diet.

Is butternut squash a healthy carb?

Butternut squash only has 22 g of carbs per cup of cooked squash. It is a complex carb that is rich in vitamins A, C, and B vitamins, potassium, and magnesium.

Is butternut squash anti-inflammatory?

It does have a high antioxidant content which can help promote anti-inflammatory benefits along with a balanced diet.

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Oven Baked Balsamic Chicken with Strawberries

balsamic chicken salad

Juicy and tender chicken breast baked in sweet honey and tangy balsamic glaze. This delicious salad makes for an easy chicken lunch meal prep or weeknight dinner meal.

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White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Why You’ll Enjoy This Tasty Balsamic Marinade

  • You can use this marinade for any kind of protein. It goes well with grilled pork or makes a great glaze for an Air Fryer Salmon

  • You can drizzle the marinade on top of pasta or salad

  • It also helps give a caramelized flavor to roasted veggies

The PrepYoSelf Newsletter

What You Need to Make This Balsamic Glazed Chicken

  • Chicken: We use boneless chicken breasts, but you can swap it out with other cuts of chicken such as boneless chicken thighs or chicken tenderloins.

  • Balsamic Glaze: You can find this glaze either in the condiment aisle near the salad dressings or vinegar.

  • Soy Sauce: Adding a little bit of soy sauce gives a savory and salty flavor, but you can also substitute it with regular salt.

  • Strawberries: Balsamic vinegar pairs well with strawberries giving it a sweet and tangy combination

  • Walnuts: Adding nuts to your meals is a great opportunity to add healthy fat and also provides a nice crunchy component to the salad

  • Spinach: These dark leafy greens are such a superfood that provides great nutrients and vitamins. You can also use baby kale or arugula.

  • Olive oil: You can also swap this out with avocado oil.

White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Simple Basic Steps to Make this Oven Baked Balsamic Chicken Breast

  1. Preheat the oven to 400F.

  2. In a bowl, mix together the ingredients for the marinade. Add the chicken to the bowl and let it marinate for at least 10 minutes.

  3. Meanwhile, prepare your salad ingredients. After the oven pre-heats, place the chicken on a sheet pan and bake it in the oven, flipping it over halfway through the process.

  4. After it cooks, let it rest before cutting them into thin strips.

  5. Enjoy the chicken with fresh spinach salad, topped with strawberries and walnuts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

Meal Prep Tips for Baked Balsamic Chicken Salad

  • Cook Method Options: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes). You can also grill the chicken on an indoor grill. Just be sure to monitor the heat level because the balsamic glaze will burn fast and may create some smoke.

  • Prep Tips: If you don’t want to wait 10 minutes to marinate the chicken, you can always marinate it the night before. Place it in the refrigerator overnight. The longer you marinate the chicken, the more flavorful and tender it will be.

  • Storage: Cooked chicken can be stored in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through. However, you can also enjoy the chicken chilled.

  • Extra Ingredients: If you have leftover strawberries, freeze them and save them for smoothies or use them as a topping for your breakfast yogurt or oatmeal. Walnuts can also be eaten for afternoon snacks or you can add them to baked goods and granola.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

baked chicken salad

Oven Baked Balsamic Chicken with Strawberries and Walnuts

This simple balsamic marinated chicken is perfect on top of a salad, with roasted veggies, or a side of rice pilaf.
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Prep Time 10 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken breasts
  • 2 tabelspoons balsamic glaze
  • 1 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon italian seasoning
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby spinach
  • 1/2 cup cherry tomatoes (sliced)
  • 2 tablespoon walnuts (chopped)

Balsamic Vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, whisk together the chicken marinade until well blended. Add the chicken breast into the bowl and marinate the chicken for at least 10 minutes.
  • Meanwhile, wash the strawberries, remove the green stems, and cut the strawberries into quarters. Go ahead and blend together the balsamic vinaigrette in a small bowl.
  • After the oven has pre-heated, place the chicken on a sheet pan and bake in the oven for 25-30 minutes until it reaches an internal temperature of 165F.
  • After the chicken cooks, let it rest and cool for a few minutes before slicing it into bite-size pieces. Enjoy the chicken with the spinach salad, topped with strawberries and walnuts, and a drizzle of the vinaigrette.

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Frequently Asked Questions

Is there a difference between balsamic glaze and balsamic vinegar?

Balsamic glaze is the reduction of balsamic vinegar. This is done by simmering the vinegar in a saucepan until it thickens and reduces in half to achieve the thick consistency of syrup.

What else can I use balsamic glaze on?

You can drizzle balsamic glaze on slices of bruschetta, Caprese salads, roasted veggies, and even on summer berries or vanilla ice cream.

What does balsamic glaze taste like?

It has an intense sweet and tangy flavor, therefore, ad it slowly to recipes because just a little bit goes a long way.

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Grilled Cilantro Skirt Steak and Cauliflower Rice

cilantro steak

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep.

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Round plate with grilled steak with cilantro pesto and cauliflower rice.

We’re using tasty and wholesome ingredients to help you meet your low-carb lifestyle, or if you just want a delicious steak dinner. We’ve got you covered either way.

Why You’ll Enjoy this Cilantro Pesto Sauce

  • This Cilantro Pesto sauce is made with simple and whole ingredients that come together really well bringing tons of flavor.

  • The pesto sauce can be used as a sauce, salad dressing, dipping sauce, and even a marinade.

  • It’s also a great way to use up leftover cilantro herbs, and you can freeze it too!

The PrepYoSelf Newsletter

Ingredients Needed to Make this Low Carb Steak Dinner

  • Cilantro Pesto: We use fresh cilantro herbs lime juice, pine nuts, garlic cloves, olive oil, and salt

  • Steak: We grilled skirt steak, but you can also use flank steak or any kind of steak of your choice

  • Seasonings: We used chili powder, cumin, paprika, garlic powder, and salt

  • Cauliflower Rice: We used frozen cauliflower rice because you can easily just throw it in the microwave to cook and steam. You can serve this dish with any other low-carb vegetable such as roasted zucchini, green beans, or broccoli

Round plate with grilled steak with cilantro pesto and cauliflower rice.

How to Make Grilled Skirt Steak

  1. Season the steak with the dry rub, then coat it with olive oil.

  2. Heat an indoor grill on medium-high heat and sear the steak on each side until it cooks to your desired doneness.

  3. While the steak is grilling, blend together your cilantro pesto.

  4. After the steak cooks, let it rest before slicing it into strips.

  5. Microwave the cauliflower rice according to the packaged instructions.

  6. Drizzle the Cilantro Pesto on top of the steak.

Reference the recipe card below for detailed instructions.

Round plate with grilled steak with cilantro pesto and cauliflower rice.

Meal Prep Tips for Cilantro Pesto Sauce

  • If you don’t have a blender, you can still make a cilantro dressing by chopping the cilantro and pine nuts into fine pieces. Then, whisk it together with the lime juice, and olive oil, and season with salt.

  • If the pesto flavor is too strong as a sauce, you can just use it as a marinade for the steak before grilling it.

  • To add flavor to the plain cauliflower rice, saute it with the pesto sauce to incorporate the flavors.

Glass meal prep containers with grilled steak with cilantro pesto and cauliflower rice.

steak

Grilled Skirt Steak with Cilantro Pesto and Cauliflower Rice

Easy, low-carb grilled skirt steak dinner with a flavorful cilantro pesto and steamed cauliflower rice.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • indoor grill pan
  • tongs
  • spatula
  • saute pan

Ingredients
  

Steak and Seasoning

  • 12 oz skirt steak
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Cilantro Pesto

  • 1 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • 2 tablespoons pine nuts
  • 2 garlic clove (peeled)
  • 1/4 teaspoon salt
  • 4 cups cauliflower rice (frozen, pre-cooked, recommend Green Giant Brand)

Instructions
 

  • Season the steak and coat it with olive oil. Heat an indoor grill pan on medium high heat and sear the steak on each side for about 5 to 6 minutes until it cooks to your desired doneness.
  • Meanwhile, place the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt in a blender and blend until smooth.
  • Microwave the frozen cualiflower rice according to the packaged instructions (usually about 4 to 5 minutes).
  • After the steak cooks, let it rest before slicing into strips. Serve the steak on top of the cauliflower rice and drizzle it with the yummy cilantro pesto sauce.

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Frequently Asked Questions

How long will fresh pesto last in the fridge?

It’s best to use it up within 5 days in the fridge for the best flavor and freshness.

Can I freeze pesto?

Yes, we recommend putting them in ice cube trays or in small freezer-safe containers. It can keep in the freezer for up to 6 months.

Is pesto healthy?

If used in moderation, it can be a healthy way to add flavor to your meals such as a sauce or a marinade. However, because the ingredients do include olive oil, nuts, and sometimes cheese, these ingredients can be high in calories and fat. Therefore, you would want to make sure you incorporate them in balanced portions to your meals. For this recipe, we used olive oil which is primarily unsaturated and can contribute to some heart health benefits.

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Pan-Fried Tofu with Sauteed Spinach and Tomato

tofu spinach

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own.

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Round plate with pan-fried tofu topped with sauteed spinach and cherry tomatoes.

If time is not on your side, here’s a quick 15-minute vegetarian meal prep that you can make all in one pan.

Why You’ll Love This Vegan Dish

  • It’s gluten-free, dairy-free, and uses whole ingredients

  • Together with the tomatoes, the sauteed spinach is one of the most nutrient-side dishes you can have

  • This dish is extremely budget-friendly because tofu can be a cheaper protein option than meat

  • This easy recipe has minimal ingredients to buy

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Make this Easy Recipe of Pan-Fried Tofu with Sauteed Spinach

  • Firm Tofu: The firmer the tofu, the less water it has, therefore, it is easier to crisp up during the cooking process

  • Spinach: You can also use other greens such as baby kale, arugula, bok choy, or mustard greens

  • Cherry Tomatoes: You can use regular tomatoes or swap them out with red bell peppers

  • Balsamic Glaze: You can also swap this out with soy sauce or Worchestershire sauce to flavor the ingredients

easy recipe - pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Here’s An Easy Recipe: How to Make Vegan Tofu

  1. Cut the tofu block in half and place them in between several paper towels. Press down on them to remove the excess moisture.

  2. Next, cut them into smaller pieces and add them to an oiled, heated skillet.

  3. Sear them on all sides until they are golden brown and crispy.

  4. Remove the tofu and add spinach and tomatoes.

  5. Drizzle with balsamic glaze and season the vegetables. Mix it all around until the spinach softens.

  6. Serve on top of the tofu cubes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Meal Prep Tips for Pan-Fried Tofu and Spinach

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. If you are prepping this meal in advance, keep the sauteed spinach and tomatoes in separate containers from the tofu to prevent the tofu from getting soggy from the spinach

  • To Serve: You can enjoy this meal with other side dishes such as quinoa, barley, or a side of squash noodles

  • To Reheat: The meal can be reheated in the microwave

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

tofu and spinach

Pan-Fried Tofu with Sauteed Spinach and Tomato

This pan-fried tofu with sauteed spinach is a one of the easiest and tastiest ways of eating tofu.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

Tofu and Marinade

  • 12 oz tofu (firm)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 1 tablespoon olive oil

Spinach and Tomatoes

  • 6 cups baby spinach
  • 1 cup cherry tomatoes
  • 1 tablespoon balsamic glaze
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cut the tofu block in half and place them in between several paper towels. Press down on the tofu to remove the excess moisture. Next, cut the tofu into one-inch cubes. In a small bowl, mix together the balsamic glaze, olive oil, and seasonings. Cover the tofu cubes completely with the marinade.
  • Add oil to a saute pan on medium-high heat and sear the tofu cubes on each side until they are golden brown (about 2 to 3 minutes on each side). After they cook, remove them from the pan and set them aside.
  • Next, add the spinach and tomatoes and stir them around until the spinach softens and tomatoes get tender. Season with garlic powder and salt.
  • In the end, drizzle the spinach with the balsamic glaze and serve it on top of the tofu cubes.

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Frequently Asked Questions

How long will pan-fried tofu keep?

You can keep them in an airtight container in the fridge for 3 to 4 days.

Is tofu good for weight loss?

Tofu can help promote weight loss because it is a low-calorie, high-protein ingredient that can help you stay full and it tends to have fewer calories than meat. Tofu is also cholesterol-free which can help reduce heart disease when swapping it out with saturated, high-fat animal proteins.

Why press the tofu before cooking?

The packaging process of tofu leaves it with a great deal of moisture. Pressing the tofu removes the water and helps it hold its shape when you cook it.

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Citrus Ginger Salmon Salad with Roasted Beets

salmon beet salad

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day.

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Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is also easy on the eyes makes it more enjoyable to devour!

The PrepYoSelf Newsletter

To Make this Easy Citrus Ginger Salmon, You’ll Need

  • Salmon: This fish is a great source of protein and rich in healthy fats which can help promote weight loss

  • Baby Spinach: Spinach is a powerhouse of nutrients, however, you can use your choice of salad mix

  • Mandarin Oranges: We used this as a topping for our salads and in our homemade vinaigrette

  • Pecans: Instead of croutons, we opted for nuts for the crunchy texture in the salad. Pecans are also a good source of protein and healthy fat

  • Seasonings: For the salmon, we used garlic powder, ginger powder, and salt

  • Lemon: Adding this citrus component always helps brighten up a dish

  • Dijon Mustard: This ingredient helps bind the vinaigrette together

  • Honey: This helps sweeten the vinaigrette, but you can omit this if the mandarin oranges are sweet enough

Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

How to Prepare Citrus Ginger Salmon Salad

  1. Preheat the oven to 400F.

  2. Prep the beets thoroughly to remove all the dirt. Save the leaves because you can actually saute them just like other greens such as spinach.

  3. Place the seasoned salmon and sliced beets on a sheet pan and coat them with olive oil. Bake in the oven until fully cooked.

  4. Meanwhile, blend together the vinaigrette.

  5. Serve the cooked salmon and beets on top of spinach and sprinkle it with mandarin oranges and nuts.

  6. Drizzle with the salad dressing to the preferred amount.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Meal Prep Tips for Citrus Ginger Salmon Salad

  • Air Fryer Tip: You can also cook the salmon and beets in an Air Fryer. Cook it at 400F for 7-9 minutes

  • To Store: Store in an airtight container in the refrigerator for up to 3 days. Don’t add the mandarin oranges and vinaigrette to the salad mix until you are ready to eat the meal, otherwise it will get too soggy

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Salmon Beet Salad

Citrus Ginger Salmon Salad with Roasted Beets

5 from 1 vote
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven

Ingredients
  

Salmon and seasonings

  • 12 oz salmon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil
  • 2 red beets

Salad Mix

  • 4 cups baby spinach
  • 1 cup mandarin oranges (drained)
  • 1/4 cup pecans

Salad Dressing

  • 1/2 cup mandarin oranges
  • 1 lemon (juiced)
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Preheat your oven to 400F. Remove the leaves from the beets and wash throughly. Peel them and slice them in half coin pieces.
  • Place the salmon and beets on a sheet pan and sprinkle with the seasonings. Coat with olive oil and bake for 12-15 minutes.
  • Meanwhile, prepare the salad dressing. Place the ingredients in a blender and blend until smooth.
  • When the salmon is finished cooking remove it from the oven and serve it on top of the baby spinach. Top it off with the roasted beets, mandarin oranges, and nuts. Drizzle with the salad dressing.

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Frequently Asked Questions

What are beets?

Beets are root vegetables that is recognizable for their dark red color. From juice to hummus and even dessert, they can add color, provide great antioxidants, and have great flavor.

What do beets taste like?

They have an earthly flavor with some sweetness. They are crunchy in texture when eaten raw, however, they taste buttery and soft when cooked.

What are the best uses of beets?

You can use beets in salads, soups, and juices. They can be roasted, sauteed, or blended in smoothies.

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Chicken Pesto Wrap with Hummus and Bell Peppers

chicken pesto wrap

Light and healthy Pesto Chicken Wrap with Fresh Veggie Sticks and Creamy Hummus.

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Plate with chicken pesto served with bell peppers and hummus dip.

Why You Need to Make this Healthy Chicken Tenderloin Recipe

Chicken Marinated in basil pesto sauce makes for a great lunch or quick dinner and they are so easy to make.

  • High protein meal

  • Low Calorie

  • Budget-Friendly

  • A No-Fuss Meal Prep

The PrepYoSelf Newsletter

Featured Ingredients

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs.

  • Tortilla: We used whole wheat, but any kind of tortilla will work just fine.

  • Fresh Veggie Sticks: We sliced up bell peppers and cucumbers, however, you can use celery or carrots. Any kind of fresh veggies will be great for dipping into the hummus.

  • Hummus: You can use this as a spread for your wrap or a dip for your fresh veggies. You can also use yogurt as an option.

  • Pesto: Basil pesto is such a great way to marinate your protein with. You can also add some to your hummus for extra flavor

Plate with chicken pesto served with bell peppers and hummus dip.

How to Prepare Chicken Pesto

  1. Preheat an indoor grill on medium-high heat.

  2. In a mixing bowl, marinate the chicken with the basil pesto sauce and make sure it is fully coated.

  3. Next, place the chicken on the grill and sear it on each side for a few minutes until it fully cooks.

  4. While the chicken is cooking, slice up your veggie dips and scoop up your hummus.

Reference the recipe card below for detailed instructions.

Chicken grilling on an indoor grill pan.

Meal Prep Tips for A Chicken Pesto Wrap

  • Other Cook Methods: You can also cook the chicken in a small toaster oven or cook it at 400F for 20-25minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. The chicken can also be frozen in freezer wrap in the freezer for up to 3 months for the best quality

  • To Serve: This meal can be served chilled, or you can warm up the chicken separately in the microwave until it is heated through

  • Extra Ingredients: Leftover pesto sauce can also be frozen in the freezer or you can use it as a sauce for pasta, a spread for sandwiches, or even serve a dollop on top of your breakfast eggs.

Glass meal prep containers with chicken pesto served with bell peppers and hummus dip.

pesto chicken wrap

Chicken Pesto Wrap with Hummus and Bell Peppers

Marinated chicken tenderloins in basil pesto, grilled to perfection, and served in whole wheat tortillas with sliced orange bell pepper, cucumber, and a side of hummus.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 12 oz chicken tenderloins
  • 2 tablespoons basil pesto sauce
  • 2 whole wheat tortillas
  • 1 orange bell pepper (sliced)
  • 1/4 cup cucumbers (sliced)
  • 1/2 cup hummus

Instructions
 

  • In a mixing bowl, add the chicken tenderloins with the basil pesto sauce. Mix it all together and make sure the chicken is fully coated with the sauce.
  • Heat an indoor grill pan on medium-high heat. Sear the chicken tenderloins on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Meanwhile, slice your veggies. Serve the chicken in the tortilla wraps and eat the fresh veggies with the hummus dip.

Notes

Note: If you don’t want to cook this recipe on the stove top, you can also cook this chicken in the oven at 400F for 20-25 minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

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Frequently Asked Questions

What is a chicken tenderloin?

The chicken tenderloin is the long innermost muscle of the chicken breast next to the breast bone. It is attached by a thin membrane and is considered the most tender part of the chicken.

Are chicken tenderloins healthy?

Chicken tenderloins are lean and are a great source of protein for a low-fat diet. You can easily prep this ingredient using several different cooking methods.

How many calories are in a single chicken tenderloin?

A 4 oz portion is about 110 calories.