Category: Meal

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Pan-Fried Pork Chops with Sauteed Red Cabbage

square glass meal prep containers with pork chops and sauteed red cabbage

Let’s bring together the delightful flavors of succulent pork chops and vibrant red cabbage! In this pork meal prep recipe, we’ll transform simple ingredients into a mouthwatering dish that’s perfect for busy individuals seeking convenience without compromising on taste. With just a few pantry staples and a handful of fresh produce, you’ll create a meal that’s as delicious as it is nutritious. Tender pork chops, seasoned to perfection with paprika, garlic, and onion powder, are seared to golden perfection, locking in their juicy goodness. Meanwhile, shredded red cabbage is sautéed to tender perfection and infused with the tangy-sweet goodness of balsamic glaze.

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Calories: 445kcal | Carbohydrates: 15g | Protein: 38g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 114mg | Sodium: 688mg | Potassium: 871mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1125IU | Vitamin C: 51mg | Calcium: 56mg | Iron: 2mg
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round plate with pork meal prep with sauteed red cabbage

Why You’ll Enjoy This:

  • Quick and Easy: This pork meal prep recipe is lightning-fast to whip up, perfect for those hectic weeknights when time is of the essence. With minimal prep and cooking time, you can have a gourmet-worthy meal on the table in no time!
  • Budget-Friendly: We’re all about keeping those wallets happy! This recipe uses simple, affordable ingredients that won’t break the bank. It’s proof that eating well doesn’t have to cost a fortune.
  • Nutritious and Balanced: Packed with lean protein from the pork chops and loads of vitamins and fiber from the red cabbage, this dish is a nutritional powerhouse. It’s a satisfying meal that’ll keep you feeling energized and full for hours.
  • Restaurant-Quality Flavors: Who says you need to dine out to enjoy gourmet flavors? With the right combination of seasonings and cooking techniques, you can achieve that restaurant-quality taste right in your own kitchen. Say goodbye to bland, boring meals!
  • Meal Prep Friendly: This pork meal prep recipe is perfect for meal prepping ahead of time. Cook up a big batch on the weekend and portion it out for quick and easy lunches or dinners throughout the week. It’s a convenient way to stay on track with your healthy eating goals, even when life gets busy.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are lean cuts of meat that are rich in protein, making them an excellent choice for those looking to build and maintain muscle while keeping calories in check. They’re also budget-friendly, which is perfect for those who want to eat well without spending a fortune.
  • Red Cabbage: Red cabbage is not only vibrant and beautiful, but it’s also incredibly nutritious. It’s packed with vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and anthocyanins. Plus, it adds a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the pork chops.
  • Paprika: Paprika adds a warm, smoky flavor to the pork chops, enhancing their natural richness. It also provides a subtle hint of sweetness, which pairs beautifully with the tangy-sweet balsamic glaze on the red cabbage.
  • Garlic Powder: Garlic powder is a pantry staple that adds depth and complexity to any dish. In this recipe, it infuses both the pork chops and the red cabbage with a delicious savory flavor, while also providing numerous health benefits, including immune support and heart health.
  • Onion Powder: Like garlic powder, onion powder is a versatile seasoning that adds depth and umami to the dish. It enhances the natural flavors of the pork chops without overpowering them, creating a harmonious balance of taste and aroma.
  • Olive Oil: Olive oil is used both for seasoning the pork chops and sautéing the red cabbage. Plus, it helps to create a beautiful caramelization on the pork chops and the cabbage, adding to the overall flavor and texture of the dish.
round plate with pork chops and sauteed red cabbage

How to Pan Fry Pork Chops

  1. First, let’s flavor up those pork chops with our seasoning mix! Combine paprika, garlic powder, onion powder, and salt. Give it a good mix, then sprinkle it generously over both sides of your pork chops. Don’t be shy with those seasonings!
  2. Heat up a pan over medium-high heat and add a tablespoon of olive oil. Once the oil is nice and hot, gently place your seasoned pork chops in the pan. Let them sizzle away for about 3 to 5 minutes on each side, or until they’re beautifully golden brown and cooked through. You’re aiming for an internal temperature of 145°F for perfectly juicy chops!
  3. Once your pork chops are cooked to perfection, remove them from the pan and set them aside. But hold onto that pan – we’re not done yet!
  4. Add a touch more olive oil to the same pan (let’s not waste those delicious flavors!) and toss in your shredded red cabbage. Sautee it up until it starts to soften, which should take about 3 to 4 minutes.
  5. Now, it’s time to amp up the flavor of our cabbage! Drizzle in the balsamic concentrate and sprinkle in some garlic powder, salt, and pepper. Give it all a good mix until the cabbage is evenly coated in that tangy-sweet goodness.
  6. And voila! We’re ready to plate up this pork meal prep dish. Simply layer those juicy pork chops over a bed of our beautifully caramelized red cabbage, and you’ve got yourself a meal fit for a king (or queen)!

Reference the recipe card below for detailed instructions.

square glass pork meal prep containers with pork chops and sauteed red cabbage

Meal Prep and Pairing Tips

  • Grain Accompaniments: Serve the pork chops and red cabbage over cooked quinoa, brown rice, or cauliflower rice for a complete and balanced meal.
  • Leafy Greens: Pair this dish with a simple side salad of mixed greens, cherry tomatoes, and sliced cucumbers dressed with a light vinaigrette for added freshness and crunch.
  • Roasted Vegetables: Roasted Brussels sprouts, carrots, or sweet potatoes make excellent side dishes that complement the flavors of the pork chops and red cabbage.
  • Applesauce: A dollop of unsweetened applesauce on the side adds a touch of sweetness that pairs beautifully with the savory pork chops and tangy red cabbage.
  • Protein Options: If pork chops aren’t your thing, feel free to swap them out for boneless chicken breasts or thighs, turkey cutlets, or even tofu for a vegetarian option.
  • Cabbage Varieties: While red cabbage adds a pop of color, you can also use green cabbage, Napa cabbage, or Brussels sprouts for a slightly different flavor profile.
  • Seasoning Variations: Get creative with your seasonings! Try using smoked paprika, Italian seasoning, or a Cajun spice blend to switch things up and add a new twist to the dish.
square glass pork meal prep containers with pork chops and sauteed red cabbage
pork chops

Pan-Fried Pork Chops with Balsamic Red Cabbage

Succulent pork chops seasoned to perfection and served atop tender red cabbage sautéed with balsamic glaze, creating a flavorful and budget-friendly meal perfect for busy days.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 445 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • tongs
  • saute pan

Ingredients
  

Pork Chop and Seasonings

  • 12 oz small boneless pork chops (thinly sliced)
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Red Cabbage and Seasonings

  • 2 cups shredded red cabbage
  • 2 tbsp balsamic concentrate
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Season the pork chops and coat it with oil
  • Add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Next, remove the pork chops from the pan. Using the same pan, add more oil and saute the red cabbage until it softens (about 3 to 4 minutes)
  • Then, season with balsamic concentrate and mix well making sure the cabbage is fully coated
  • Serve the pork chops on top of the red cabbage. Eat and enjoy!

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: 445kcalCarbohydrates: 15gProtein: 38gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 114mgSodium: 688mgPotassium: 871mgFiber: 2gSugar: 6gVitamin A: 1125IUVitamin C: 51mgCalcium: 56mgIron: 2mg

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One Pot Mexican Chicken Soup

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Frequently Asked Questions

Can I use pre-packaged shredded cabbage instead of shredding it myself?

Absolutely! Using pre-packaged shredded cabbage can save you time and effort. Just be sure to check the freshness and quality of the cabbage before using it.

What should I do if my pork chops are thicker than the ones specified in the recipe?

If your pork chops are thicker, you may need to adjust the cooking time to ensure they cook through properly. You can either sear them for a longer period on each side or finish cooking them in the oven until they reach an internal temperature of 145°F.

I don’t have a balsamic concentrate. Can I use regular balsamic vinegar?

Yes, you can substitute regular balsamic vinegar for balsamic concentrate in this recipe. However, you may need to reduce the amount slightly as regular balsamic vinegar is more acidic and has a stronger flavor. Start with less and adjust to taste.

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Instant Pot Beef Teriyaki

rectangle glass meal prep containers with teriyaki beef stew, white rice, cucumber, and sliced tomato

This Instant Pot Beef Teriyaki meal prep recipe is a flavorful and wholesome dish that’s perfect for busy individuals craving convenience without compromising on flavor. Picture succulent pieces of lean beef stew meat simmered in a rich and savory teriyaki sauce, infused with the aromatic flavors of garlic, ginger, and sesame oil. But that’s not all – we’re taking things up a notch by adding a medley of vibrant vegetables, including onions, bell peppers, and crushed pineapple, for a burst of freshness and nutrition. The beauty of this recipe lies in its simplicity and versatility – whether you’re meal prepping for the week ahead or looking for a quick and satisfying dinner option, Instant Pot Beef Teriyaki has got you covered.

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Calories: 506kcal | Carbohydrates: 51g | Protein: 47g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 105mg | Sodium: 2582mg | Potassium: 1068mg | Fiber: 3g | Sugar: 11g | Vitamin A: 556IU | Vitamin C: 16mg | Calcium: 85mg | Iron: 5mg
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round plate with instant pot beef teriyaki stew, white rice, cucumber, and sliced tomato

Why this Instant Pot Beef Recipe is Great for Meal Prep

  • Quick and Easy Prep: With simple ingredients and straightforward instructions, this recipe won’t have you spending hours in the kitchen. It’s designed for those on the go who need a meal prep solution that fits into their busy schedule.

  • Instant Pot Magic: The Instant Pot is a lifesaver for busy folks. It cooks food faster than traditional methods, meaning you can have a delicious meal on the table in a fraction of the time. It’s the ultimate kitchen multitasker!

  • Nutritious and Balanced: Lean beef stew meat, fresh vegetables, and wholesome grains make this dish a nutritional powerhouse. It’s packed with protein, vitamins, and minerals to fuel your body and keep you going throughout the day.

  • Budget-Friendly: Eating well shouldn’t break the bank, and this recipe proves just that. By using affordable ingredients like beef stew meat, onions, and bell peppers, you can enjoy a satisfying meal without overspending.

  • Delicious and Satisfying: Last but certainly not least, let’s talk about flavor. This Instant Pot Beef Teriyaki is an explosion of taste in every bite. From the tender beef to the savory teriyaki sauce, it’s a meal that’s sure to satisfy your cravings and leave you feeling nourished and satisfied.

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Ingredient Breakdown

  • Lean Beef Stew Meat: Lean beef stew meat is the protein powerhouse of this dish. It’s not only rich in protein, which helps keep you feeling full and satisfied, but it also adds a hearty flavor to the dish. By opting for lean cuts, we keep the dish healthy without sacrificing taste.

  • Onions: Onions are a kitchen staple for a reason. They add a delicious depth of flavor to any dish and are packed with nutrients like vitamins C and B6, as well as antioxidants. Plus, they’re super affordable, making them a budget-friendly choice that adds both flavor and nutrition to our beef teriyaki.

  • Bell Peppers: Not only do bell peppers add a pop of color to our dish, but they also bring a subtle sweetness and crunch. They’re loaded with vitamins A and C, as well as fiber, making them a nutritious addition to our meal. Plus, they’re relatively inexpensive, especially when in season, making them a wallet-friendly choice.

  • Garlic and Ginger: These aromatic ingredients are the flavor powerhouses of our dish. Garlic adds a savory depth, while ginger brings a zesty, slightly spicy kick. Both are known for their anti-inflammatory and immune-boosting properties, adding both flavor and health benefits to our meal.

  • Crushed Pineapple: Crushed pineapple adds a touch of sweetness and acidity to our teriyaki sauce. It helps balance out the savory flavors and adds a tropical twist to the dish. Plus, canned pineapple is an affordable option that’s available year-round, making it a budget-friendly choice.

  • Beef Broth: Beef broth not only serves as the liquid base for our dish but also adds depth and richness to the flavor. It helps tenderize the beef and infuses it with savory goodness. Using store-bought beef broth is a convenient and budget-friendly option, but you can also make your own using leftover beef bones for an even thriftier choice.

  • Soy Sauce: Soy sauce is the star of our teriyaki sauce, adding that classic umami-rich flavor. It’s salty, savory, and adds a depth of flavor that ties everything together. Plus, it’s a pantry staple that’s relatively inexpensive and adds a ton of flavor to dishes without breaking the bank.

  • Sesame Oil: Sesame oil adds a nutty richness to our dish and helps round out the flavors of our teriyaki sauce. A little goes a long way, so even though it may be a bit pricier than other oils, you only need a small amount to add a big punch of flavor.

rectangle glass meal prep containers with instant pot beef teriyaki stew, white rice, cucumber, and sliced tomato

How to Meal Prep Instant Pot Beef Teriyaki

  1. Gather up all your ingredients and let’s prep like a pro! Slice those onions, cube the bell pepper, peel those garlic cloves, and grate that ginger. We’re about to create magic in the kitchen!

  2. Now, it’s time to bring out the Instant Pot, our trusty sidekick in the kitchen. Add in the beef, onions, garlic, ginger, bell peppers, crushed pineapple, beef broth, soy sauce, salt, pepper, garlic powder, and sesame oil. It’s like a party in there!

  3. Close the lid of your Instant Pot and set the valve to “sealing”. We’re about to embark on a flavor-filled journey! Set it to cook on high pressure for 25 minutes. Go ahead, take a moment to revel in the anticipation.

  4. Once the cooking cycle is complete, let the pressure naturally release for 5 to 10 minutes. It’s like giving our dish a little time to relax and soak up all those delicious flavors before the big reveal.

  5. Open the lid of your Instant Pot and get ready for the grand finale! Ladle that mouthwatering beef teriyaki over a generous bowl of cooked rice. The aroma alone is enough to make your taste buds dance with joy!

  6. ow, let’s add some flair to our masterpiece! Top off your dish with some fresh sliced cucumbers and tomatoes. Not only does it add a pop of color, but it also adds a refreshing crunch that takes this dish to the next level!

Reference the recipe card below for detailed instructions.

round plate with instant pot beef teriyaki stew, white rice, cucumber, and sliced tomato

Meal Prep and Pairing Tips

  • Rice Varieties: While white rice is the classic pairing for beef teriyaki, you can mix things up by using brown rice, jasmine rice, or even cauliflower rice for a lower-carb option. Each variety brings its own unique texture and flavor to the dish.

  • Side Salad: Pair your beef teriyaki with a simple side salad for added freshness and crunch. Mix together your favorite greens with some sliced cucumbers, cherry tomatoes, and a drizzle of sesame ginger dressing for a flavor-packed accompaniment.

  • Stir-Fried Vegetables: Serve your beef teriyaki alongside a medley of stir-fried vegetables for a complete meal. You can quickly sauté broccoli, bell peppers, snap peas, and carrots in a hot skillet with a splash of soy sauce and sesame oil for a delicious and nutritious side dish.

  • Asian Slaw: For a refreshing twist, serve your beef teriyaki with a side of Asian slaw. Shred cabbage, carrots, and bell peppers, and toss them with a tangy sesame ginger dressing for a crunchy and flavorful accompaniment.

  • Fresh Fruit: Round out your meal with some fresh fruit for dessert. Sliced pineapple, mango, or watermelon make a sweet and refreshing way to end your meal on a high note.

rectangle glass meal prep containers with instant pot beef teriyaki stew, white rice, cucumber, and sliced tomato

Round plate with rice, beef, cucumber and tomato

Instant Pot Pineapple Beef Teriyaki

Tender beef paired with tangy, pineapple and a savory teriyaki sauce that is quick to prep on a busy week night.
No ratings yet
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Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • Instant Pot

Ingredients
  

  • 12 oz lean beef stew meat
  • 1/2 each white onions (sliced)
  • 1 each yellow bell pepper (cubed)
  • 2 each garlic cloves (peeled)
  • 1 tablespoon ginger (grated)
  • 1/2 cup crushed pineapple
  • 2 cups beef broth
  • 2 tablespoon soy sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teasponn garlic powder
  • 1 teaspoon sesame oil

Optional Sides

  • 1.5 cups rice (cooked)
  • 1/4 cup cucumber (sliced)
  • 1 tomato (sliced)

Instructions
 

  • Add the beef, onions, garlic, ginger, bell peppers, crushed pineapple, broth, sesame oil, soy sauce, salt, and pepper to the pot.
  • Close the lid of the Instant Pot and set the valve to "sealing". Cook on high pressure for 25 minutes
  • Once the cooking cycle is complete, allow the pressure to naturally release for 5 to 10 minutes before manually releasing any remaining pressure.
  • Open the lid and ladle the soup over a bowl of rice. Garnish with sliced cucumbers and tomatoes.
  • Note: If you don't have an instant pot, you can use a slow cooker and cook it on high for 4 to 6 hours

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: 506kcalCarbohydrates: 51gProtein: 47gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 105mgSodium: 2582mgPotassium: 1068mgFiber: 3gSugar: 11gVitamin A: 556IUVitamin C: 16mgCalcium: 85mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of beef for this recipe?

Absolutely! While lean beef stew meat works well in this recipe, you can also use other cuts like flank steak, sirloin, or even beef chuck. Just make sure to adjust the cooking time accordingly based on the cut you choose.

Can I make this recipe without an Instant Pot?

Yes, you can! If you don’t have an Instant Pot, you can still make this recipe on the stovetop or in a slow cooker. Simply follow the same instructions, adjusting the cooking time and method as needed.

Can I use fresh pineapple instead of crushed pineapple?

Of course! Fresh pineapple will add a wonderful burst of flavor to the dish. Simply chop it into small pieces and use it in place of the crushed pineapple. You may want to adjust the sweetness to taste by adding a bit of honey or brown sugar if needed.

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One Pot Cajun Stew

square meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

Welcome to flavor town, where hearty Cajun Sausage Stew reigns supreme! Packed with smoky Andouille sausage, vibrant veggies, and a blend of bold spices, this soul-warming dish is a celebration of Cajun cuisine at its finest. Perfect for busy individuals craving a taste of the South without sacrificing health or budget, our one pot cajun stew is a true game-changer in the world of meal prep. With just a few simple ingredients and minimal prep time, you can whip up a batch of this flavorful stew to enjoy throughout the week. So grab your apron and get ready to dive into a bowl of comfort and flavor that will leave you craving seconds!

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

Calories: 437kcal | Carbohydrates: 22g | Protein: 21g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 15g | Trans Fat: 0.2g | Cholesterol: 75mg | Sodium: 2039mg | Potassium: 1123mg | Fiber: 6g | Sugar: 10g | Vitamin A: 4059IU | Vitamin C: 74mg | Calcium: 113mg | Iron: 3mg
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round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Why This Cajun Stew Recipe is Great for Meal Prep

  • Quick and Easy Prep: With just a handful of simple ingredients and straightforward instructions, this one pot cajun recipe can be whipped up in no time. Say goodbye to spending hours in the kitchen – our stew is ready to go in under 30 minutes, perfect for those hectic weeknights!

  • Budget-Friendly: We get it – sticking to a budget is important, especially when life gets busy. That’s why our one pot cajun recipe uses affordable, readily available ingredients like sausage, veggies, and pantry staples. You won’t have to break the bank to enjoy a hearty, satisfying meal.

  • Versatile and Customizable: Don’t be afraid to get creative! This stew is incredibly versatile, so feel free to swap out ingredients based on what you have on hand or your personal preferences. Not a fan of okra? No problem – toss in some diced zucchini instead. The possibilities are endless!

  • Perfect for Meal Prep: Planning ahead is key when you’re juggling a busy schedule, and our one pot Cajun Sausage Stew is the ultimate meal prep champion. Whip up a big batch on Sunday and portion it out into containers for easy grab-and-go lunches or dinners throughout the week. It reheats like a dream and tastes even better the next day!

  • Nutritious and Filling: Don’t let the simplicity fool you – this one pot cajun stew is packed with wholesome goodness that will keep you fueled and satisfied. From protein-packed sausage to fiber-rich veggies, each spoonful is loaded with nutrients to keep you going strong all day long. Plus, it’s hearty enough to curb even the mightiest of appetites!

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Ingredient Breakdown:

  • Andouille Sausage: This smoky, spicy sausage is the star of the show, bringing a burst of Cajun flavor to the dish. It’s not only delicious but also adds protein and richness, making the stew hearty and satisfying. Andouille sausage is also budget-friendly, making it a perfect choice for those looking to keep costs down without sacrificing flavor.

  • Okra: This underrated veggie adds a unique texture and flavor to the stew. When sliced and cooked down, okra releases a natural thickening agent that helps give the stew its signature hearty consistency. Plus, it’s packed with vitamins, minerals, and fiber, making it a nutritious addition to any meal.

  • Bell Pepper: Not only does diced bell pepper add a pop of vibrant color to the stew, but it also brings a subtle sweetness and crunch. Rich in vitamin C and antioxidants, bell peppers boost the nutritional value of the dish while adding a refreshing flavor contrast to the savory sausage and spices.

  • Onions, Celery, and Carrots: This classic trio of aromatics forms the flavor base of the stew, known as a mirepoix. Sauteed until soft and fragrant, they provide depth and complexity to the dish while complementing the other ingredients. Plus, they’re incredibly budget-friendly and readily available year-round.

  • Garlic: A staple in Cajun cuisine, minced garlic adds a bold, pungent flavor that enhances the overall taste of the stew. It’s also known for its immune-boosting properties and adds an extra layer of health benefits to the dish.

  • Tomato Sauce: This pantry staple not only adds richness and depth to the stew but also helps to balance out the flavors. The acidity of the tomato sauce helps to cut through the richness of the sausage, creating a harmonious balance of flavors.

  • Chicken Broth: Providing a savory, umami-rich base, chicken broth infuses the stew with depth of flavor. If you’re looking to keep the dish budget-friendly, water can be used as a substitute without sacrificing too much flavor.

  • Bay Leaf, Garlic Powder, Salt, and Paprika: These spices and seasonings are the secret weapons that take the stew from good to great. Bay leaf adds a subtle earthiness, garlic powder enhances the garlic flavor, salt balances out the other flavors, and paprika adds a hint of smokiness and depth.

  • Olive Oil: Used for sauteing the aromatics and sausage, olive oil adds richness and helps to marry the flavors together. It’s a healthier alternative to butter or vegetable oil and adds a touch of Mediterranean flair to the dish.

round bowl with cajun sausage stew in tomato sauce with okra and green bell peppers

Instructions for Easy Dinner Meal Prep

  1. Heat up a soup pan over medium-high heat and add a tablespoon of olive oil. Once the oil is shimmering, toss in your diced onions, carrots, and celery. Let them sizzle away for about 2 to 3 minutes until they start to soften and become aromatic.

  2. Next up, it’s time to add some garlic goodness! Throw in your minced garlic and sliced Andouille sausage, and let them mingle with the veggies for another minute. Can you smell that irresistible aroma already?

  3. Once your beef is beautifully seared, add in the sliced mushrooms and sauté them alongside the beef until they soften and release their savory flavors. Mushrooms are a fantastic source of umami and will elevate the overall taste of your stew.

  4. Now, pour in your chicken broth (or water) and tomato sauce, followed by the diced bell pepper and sliced okra. Don’t forget to sprinkle in your bay leaf, garlic powder, salt, and paprika – these are the secret ingredients that will elevate your stew to new heights of deliciousness!

  5. Bring the pot to a gentle boil, then reduce the heat to low-medium and pop on the lid. Let your stew simmer away for about 10 minutes, allowing all those flavors to meld together in perfect harmony.

Reference the recipe card below for detailed instructions.

square glass meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

Meal Prep and Pairing Tips for Cajun Sausage Stew

  • Crusty Bread: There’s nothing like dipping a warm, crusty piece of bread into a bowl of hearty stew. Opt for a whole grain or artisan bread for added fiber and flavor.

  • Rice or Quinoa: Serve the stew over cooked rice or quinoa for a complete and filling meal. Brown rice or wild rice are nutritious options that add texture and flavor to the dish.

  • Side Salad: Balance out the richness of the stew with a crisp, refreshing side salad. Mix up your favorite greens with sliced veggies, nuts, and a tangy vinaigrette for a light and healthy accompaniment.

  • Cornbread: Cornbread is a classic Southern pairing for Cajun-inspired dishes. Whip up a batch of homemade cornbread or grab a pre-made mix for a deliciously comforting side.

  • Steamed Vegetables: Keep things light and nutritious by serving the stew alongside steamed or roasted vegetables. Broccoli, cauliflower, and green beans are all great options that add color and nutrients to your meal.

  • Garnishes: Don’t forget to garnish your stew with fresh herbs like parsley or green onions for a pop of color and flavor. A dollop of sour cream or a sprinkle of shredded cheese can also take your stew to the next level.

square meal prep containers with cajun sausage stew in tomato sauce with okra and green bell peppers

round bowl with sausage, celery, okra, in a tomato stew

Cajun Sausage Stew

Whip up a batch of hearty Cajun Sausage Stew, brimming with smoky Andouille sausage, vibrant veggies, and bold spices, for a flavorful and budget-friendly meal prep option!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Cajun
Servings 2
Calories 437 kcal

Equipment

  • knife
  • cutting board
  • soup pan
  • spatula

Ingredients
  

  • 6 oz andouille sausage
  • 1 cup okra (sliced)
  • 1 green bell pepper (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup celery (diced)
  • 1/4 cup carrots (diced)
  • 2 tablespoons garlic (minced)
  • 1 cup tomato sauce
  • 1 cup chicken broth (or water)
  • 1 bay leaf
  • 1/2 teaspoon garlic powder (diced)
  • 1/4 teaspoon salt
  • 1/4 tsp paprika
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a soup pan on medium high heat. Saute the onions, carrots, and celery for about 2 to 3 minutes until they soften. Then, add the garlic and sliced sausage. Saute for another minute
  • Pour in the broth, tomato sauce, bell pepper, okra, and seasonings
  • Bring the pot to a boil. Once it reaches a bowl, lower the heat to low medium and cover with a lid. Let it simmer for about 10 minutes

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: 437kcalCarbohydrates: 22gProtein: 21gFat: 31gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gTrans Fat: 0.2gCholesterol: 75mgSodium: 2039mgPotassium: 1123mgFiber: 6gSugar: 10gVitamin A: 4059IUVitamin C: 74mgCalcium: 113mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of sausage?

Absolutely! While Andouille sausage is traditional and adds a unique flavor, feel free to substitute with your favorite type of sausage or even ground meat like turkey or chicken.

How spicy is this stew?

The level of spiciness can be adjusted to your preference by adding more or less paprika or using a spicier variety of sausage. Feel free to customize the heat in this one pot cajun recipe to suit your taste buds!

Can I add other vegetables to the stew?

Absolutely! This recipe is highly adaptable. Feel free to add your favorite veggies such as potatoes, corn, or spinach to bulk up the stew and add extra nutrition.

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Breakfast Bacon and Cheese English Muffin

english muffins, bacon slices, and sliced cheese

Kickstart your mornings with Easy Sausage Muffin Meal Prep! Our Sausage Muffin Meal Prep is a game-changer for those hectic mornings when time is of the essence, and a satisfying, wholesome breakfast is non-negotiable. This recipe is a celebration of flavor, designed for health-conscious individuals who refuse to compromise on taste. Get ready to discover a breakfast meal prep delight that’s budget-friendly, freezer-friendly, and a worthy contender against any fast-food breakfast option.

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

Calories: 340kcal | Carbohydrates: 27g | Protein: 14g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 43mg | Sodium: 593mg | Potassium: 140mg | Fiber: 2g | Sugar: 0.1g | Vitamin A: 289IU | Vitamin C: 0.1mg | Calcium: 229mg | Iron: 1mg
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round plate with english muffins, bacon slices, and sliced cheese for a breakfast meal prep

Why this is great for breakfast meal prep:

  • Quick and Easy Preparation: With just a few simple steps and minimal ingredients, this recipe can be whipped up in no time. Busy mornings? No problem! You can have a delicious breakfast ready to go in a matter of minutes.

  • Convenient for Meal Prep: These Breakfast Bacon and Cheese English Muffins are ideal for meal prep. You can make a batch ahead of time, store them in the fridge or freezer, and simply grab one on your way out the door. It’s a hassle-free way to ensure you have a satisfying breakfast ready to enjoy, even on your busiest days.

  • Budget-Friendly: Let’s face it, eating out for breakfast every morning can add up quickly. But with this recipe, you can enjoy a delicious and satisfying breakfast without breaking the bank. Plus, you can customize it with your favorite ingredients, making it both affordable and enjoyable.

  • Versatile and Customizable: While this recipe is delicious as is, it’s also incredibly versatile. Feel free to mix things up by adding your favorite toppings or swapping out ingredients to suit your taste preferences. Whether you prefer turkey bacon, avocado, or a sprinkle of herbs, the possibilities are endless!

round plate with english muffins, bacon slices, and sliced cheese for a breakfast meal prep

Simple Ingredients:

  • English Muffins: English muffins are the hearty, yet light base for our breakfast creation. They’re convenient, budget-friendly, and provide a satisfying texture that holds up well against the other ingredients. Compared to traditional bread slices, English muffins are lower in calories and carbohydrates, making them a healthier option for those watching their intake.

  • Bacon: Bacon adds that irresistible smoky, savory flavor that we all love. It brings a satisfying crunch and richness to the dish that perfectly complements the other ingredients. While bacon often gets a bad rap, it can be enjoyed in moderation as part of a balanced diet. Opting for leaner cuts and baking it in the oven helps reduce excess grease and calories, making it a healthier choice.

  • Cheese: Cheese adds creamy, gooey goodness to our English muffins, taking them to the next level of deliciousness. It provides a rich, indulgent flavor that pairs perfectly with the smokiness of the bacon. Opting for sliced cheese in this recipe keeps things convenient and budget-friendly. You can use your favorite variety, whether it’s cheddar, Swiss, mozzarella, or even a spicy pepper jack for an extra kick of flavor.

How to Meal Prep Bacon and Cheese English Muffins

  1. First things first, preheat your toaster oven to 350°F. We want it nice and toasty for our breakfast masterpiece!

  2. While the oven is warming up, it’s time to get our bacon crispy and delicious. Lay those bacon slices out on a sheet pan and pop them in the toaster oven. Let them bake for around 10-15 minutes, or until they’re golden brown and perfectly crispy. Ahh, can you smell that sizzle?

  3. Now, it’s time to prep our English muffins. Grab a knife and carefully slice them in half. Then, place those cheesy slices on the bottom halves of the English muffins. Pop them into the toaster oven for about 3 to 5 minutes, or until the cheese is ooey-gooey and irresistibly melty.

  4. Once the cheese is nice and melted, it’s time to add the star of the show – our crispy bacon slices! Layer those savory strips on top of the cheesy English muffins.

  5. Go ahead and add any extra toppings you love. Maybe a sprinkle of black pepper or a drizzle of hot sauce? Get creative and make it your own!

Reference the recipe card below for detailed instructions.

english muffins, bacon slices, and sliced cheese in containers for breakfast meal prep

Breakfast Meal Prep Pairing Tips:

  • Individually Wrap: If you’re meal prepping for on-the-go, consider individually wrapping each English muffin in parchment paper or aluminum foil. This makes them easy to grab and take with you, whether you’re heading to work, school, or the gym.

  • Customize Your Toppings: Get creative with your toppings to keep things interesting throughout the week. Try adding sliced tomatoes, avocado, spinach, or a fried egg for extra flavor and nutrition. You can also experiment with different types of cheese or sauces to switch things up

  • Fresh Fruit: Pair your Breakfast Bacon and Cheese English Muffin with a side of fresh fruit for a burst of sweetness and additional vitamins and minerals. Berries, sliced apples, or a fruit salad make for refreshing and nutritious accompaniments.

  • Hash Browns or Breakfast Potatoes: Serve your English muffins alongside crispy hash browns or roasted breakfast potatoes for a hearty and filling meal. The combination of fluffy English muffins and crispy potatoes creates a satisfying texture contrast that’s sure to please your taste buds.

  • Avocado Smash: Add a dollop of creamy avocado smash to your English muffin for a dose of healthy fats and a burst of fresh flavor. Simply mash ripe avocado with a squeeze of lime juice, salt, and pepper, then spread it on top of your cheesy bacon muffin for an extra layer of deliciousness.

  • Fresh Herbs: Sprinkle chopped fresh herbs like parsley, chives, or cilantro over your English muffin for a pop of color and flavor. The bright, herbaceous notes complement the richness of the bacon and cheese, adding a refreshing touch to your morning meal.

  • Sliced Tomatoes and Basil: Layer sliced tomatoes and fresh basil leaves on top of your cheesy bacon muffin for a taste of summer. The juicy tomatoes and aromatic basil add brightness and freshness to the dish, creating a vibrant and flavorful breakfast experience.

english muffins, bacon slices, and sliced cheese for breakfast meal prep

round plate with english muffins, bacon slices, and sliced cheese

Breakfast Bacon and Cheese Muffin

Deliciously satisfying Breakfast Bacon and Cheese English Muffins, perfect for busy mornings, packed with crispy bacon, gooey cheese, and toasted English muffins!
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 340 kcal

Equipment

  • toaster oven

Ingredients
  

  • 2 english muffins
  • 2 bacon slices
  • 2 slices cheese

Instructions
 

  • Preheat the toaster oven to 350F.
  • Place the bacon on a sheet pan and bake it in the toaster oven for 10-15 minutes until it is golden brown and crispy.
  • Meanwhile, cut the English muffin in half and place the cheese slices at the bottom slice of the English muffins and let it toast in the oven for 3 to 5 minutes until the cheese melts.
  • After it cooks, at the bacon slices in between.

Notes

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

Nutrition

Calories: 340kcalCarbohydrates: 27gProtein: 14gFat: 19gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 43mgSodium: 593mgPotassium: 140mgFiber: 2gSugar: 0.1gVitamin A: 289IUVitamin C: 0.1mgCalcium: 229mgIron: 1mg

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Frequently Asked Questions

Can I use different types of cheese?

Absolutely! Feel free to use your favorite type of cheese or whatever you have on hand. Whether it’s cheddar, Swiss, mozzarella, or even a spicy pepper jack, the choice is yours. Experiment with different cheeses to find your perfect flavor combination.

Can I add vegetables to this recipe?

Absolutely! Adding vegetables is a great way to add extra flavor, texture, and nutrition to your English muffins. Try adding sautéed spinach, sliced bell peppers, caramelized onions, or roasted tomatoes for a delicious twist. Just make sure to cook the vegetables before adding them to the English muffins to ensure they’re tender and flavorful.

Can I freeze these English muffins?

Yes, you can freeze these English muffins for longer-term storage. Once assembled, wrap each English muffin individually in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. They can be stored in the freezer for up to a month. When ready to eat, simply thaw them in the refrigerator overnight and reheat them in the microwave or toaster oven until warmed through.

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Peanut Butter and Banana Muffin Bars

rectangle baking dish with peanut butter muffin with banana slice topping

Wake up to the delightful aroma of freshly baked Peanut Butter Banana Muffin Bars, a nutritious and convenient breakfast option that will kickstart your day with a burst of flavor. This recipe combines the timeless duo of peanut butter and bananas into moist and tender muffin bars, sweetened with a touch of honey for the perfect balance of sweetness. With just a handful of pantry staples and simple instructions, you can easily whip up a batch of these delicious bars in no time, making them ideal for busy mornings or meal prepping ahead of time. Whether enjoyed warm out of the oven or packed for an on-the-go breakfast, these muffin bars are sure to become a favorite in your household. Customize them with your favorite mix-ins or enjoy them as is for a satisfying and wholesome start to your day.

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

Calories: 310kcal | Carbohydrates: 39g | Protein: 12g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 89mg | Sodium: 177mg | Potassium: 251mg | Fiber: 2g | Sugar: 13g | Vitamin A: 218IU | Vitamin C: 0.1mg | Calcium: 130mg | Iron: 2mg
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Why are these muffin bars great for meal prep?

  • Convenience Factor: With just a handful of ingredients and simple instructions, these muffin bars are incredibly easy to whip up. Plus, they’re perfect for meal prepping ahead of time, saving you valuable minutes during busy mornings

  • Versatile and Customizable: While the base recipe is delicious on its own, you can easily customize these muffin bars to suit your taste preferences. Add in extras like chocolate chips, chopped nuts, or a sprinkle of cinnamon for a flavor twist.

  • Portability: Whether you’re rushing out the door or enjoying a leisurely breakfast at home, these muffin bars are the perfect grab-and-go option. Simply wrap them up individually and take them with you wherever you go.

  • Kid-Friendly: Picky eaters won’t be able to resist the sweet combination of peanut butter and bananas in these muffin bars. They’re a great way to sneak in some extra nutrients for the little ones while keeping them satisfied until lunchtime.

  • Freezer-Friendly: Make a big batch of these muffin bars and stash them in the freezer for future breakfasts. They’ll stay fresh for weeks, making them a convenient option for busy mornings or last-minute meals.

The PrepYoSelf Newsletter

Simple Ingredients for Peanut Butter and Banana Muffin Bars

  • Bananas: Bananas serve as the primary fruit component in this recipe. They not only add natural sweetness but also contribute moisture and texture to the muffin bars. Bananas are rich in potassium, which supports heart health, and fiber, which aids digestion. Additionally, bananas are typically inexpensive year-round, making them a budget-friendly choice for adding flavor and nutrients to the recipe.

  • Peanut Butter: Peanut butter not only adds a rich, nutty flavor but also brings healthy fats and protein to the table. It helps to make the muffin bars more filling and satisfying, keeping hunger at bay throughout the morning. Peanut butter is also a budget-friendly pantry staple, offering a great bang for your buck in terms of nutritional value and versatility in various recipes.

  • Egg: The egg serves as a binding agent in this recipe, helping to hold the ingredients together and providing structure to the muffin bars. Eggs are an excellent source of high-quality protein, vitamins, and minerals, including vitamin B12 and selenium. They’re also relatively affordable, especially when purchased in larger quantities, making them a budget-friendly ingredient that adds nutritional value to the recipe.

  • Milk: Milk adds moisture and richness to the muffin bars while also contributing to their tender texture. It provides essential nutrients such as calcium, vitamin D, and protein, promoting bone health and overall wellness. Milk is often an affordable staple in most households, making it a budget-friendly ingredient that enhances both the flavor and nutritional profile of the recipe.

  • Honey: Honey serves as a natural sweetener in this recipe, providing a touch of sweetness without the need for refined sugars. It also adds moisture and helps to enhance the flavors of the other ingredients. Honey contains antioxidants and has antimicrobial properties, making it a healthier alternative to processed sugars. While honey may be slightly more expensive than granulated sugar, a little goes a long way, making it a cost-effective option for adding sweetness to the muffin bars.

  • Flour: Flour serves as the base ingredient in this recipe, providing structure and volume to the muffin bars. While all-purpose flour is used here, you can also opt for whole wheat flour for added fiber and nutrients. Flour is a pantry staple that is relatively inexpensive, making it a budget-friendly option for baking a variety of recipes.

  • Baking Powder: Baking powder acts as a leavening agent in this recipe, helping the muffin bars to rise and achieve a light and fluffy texture. It ensures that the bars have the perfect amount of lift and tenderness. Baking powder is a cost-effective ingredient commonly used in baking, making it a budget-friendly addition to this recipe.

rectangle baking dish with peanut butter muffin bars with banana slice topping

How to Meal Prep Peanut Butter and Banana Muffin Bars:

  1. First things first, preheat your oven to 400°F (200°C). This ensures that it’s ready to go when your muffin bars are all set to bake.

  2. In a mixing bowl, crack open your egg and pour in the milk, honey, and peanut butter. Whisk these ingredients together until they are well combined and form a smooth mixture.

  3. Now, it’s time to add the flour and baking powder to the wet mixture. Stir everything together until you achieve a smooth batter. Make sure there are no lumps, as we want our muffin bars to be perfectly fluffy.

  4. Grease a baking dish to prevent sticking, then transfer your batter into it. Spread the batter evenly using a spatula to ensure uniform baking.

  5. lace the baking dish in the preheated oven and let your muffin bars bake for approximately 15 minutes, or until the center is fully cooked. You can test this by inserting a toothpick into the center—if it comes out clean, your bars are ready to go!

  6. Once your muffin bars are out of the oven and cooling down, it’s time to add the finishing touch. Slice some fresh bananas and place them on top of your bars for a delicious and nutritious topping.

Reference the recipe card below for detailed instructions.

rectangle baking dish with peanut butter muffin bars with banana slice topping

Meal Prep and Pairing Tips:

  • Coffee or Tea: Start your morning right by enjoying a warm cup of coffee or tea alongside your muffin bar. The slight bitterness of coffee or the soothing qualities of tea can balance the sweetness of the muffin bars, creating a harmonious breakfast duo.

  • Greek Yogurt: Serve your muffin bar with a side of creamy Greek yogurt for added protein and texture. You can even drizzle some honey on top of the yogurt for extra sweetness.

  • Granola: Sprinkle some crunchy granola over your muffin bar to add texture and a hint of sweetness. It’s a great way to add a satisfying crunch to your breakfast.

  • Maple Syrup: Drizzle a touch of maple syrup over your muffin bar for an extra layer of sweetness. The rich, caramel-like flavor of maple syrup pairs beautifully with the nuttiness of peanut butter and the natural sweetness of bananas.

  • Hard-Boiled Eggs: For a balanced breakfast with added protein, serve your muffin bar with a side of hard-boiled eggs. It’s a filling combination that will keep you satisfied until your next meal.

rectangle baking dish with peanut butter muffin bars with banana slice topping

rectangle baking dish with peanut butter muffin with banana slice topping

Peanut Butter Banana Muffin Bar

Wholesome Peanut Butter Banana Muffin Bars, bursting with natural sweetness and packed with nutrients, perfect for a quick and satisfying breakfast on-the-go!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 310 kcal

Equipment

  • whisk
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 large egg
  • 1/2 cup milk
  • 1 tablespoon honey
  • 2 tablespoon peanut butter
  • 1/2 cup flour
  • 1/4 teaspoon baking powder

Instructions
 

  • Preheat the oven to 400F
  • Add the egg, milk, honey, and peanut butter to a mixing bowl.
  • Next, add the flour and baking powder and mix all the ingredients together until you get a smooth batter.
  • Transfer the batter into a greased baking dish. Bake in the oven for 15 minutes until the center is fully cooked.
  • After the muffin cooks, top it off with sliced bananas.

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: 310kcalCarbohydrates: 39gProtein: 12gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 89mgSodium: 177mgPotassium: 251mgFiber: 2gSugar: 13gVitamin A: 218IUVitamin C: 0.1mgCalcium: 130mgIron: 2mg

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Frequently Asked Questions

How should I store the muffin bars?

Allow the muffin bars to cool completely before storing them. You can store them in an airtight container at room temperature for up to 3 days, in the refrigerator for up to 1 week, or in the freezer for up to 3 months. If storing in the freezer, individually wrap the bars in plastic wrap or aluminum foil before placing them in a freezer-safe bag or container.

Can I add other mix-ins to the batter?

Absolutely! Feel free to customize your muffin bars by adding your favorite mix-ins such as chocolate chips, chopped nuts, shredded coconut, or dried fruit. Just be mindful of the additional moisture content and adjust the baking time accordingly if needed.

Can I omit the peanut butter if I have an allergy or preference?

Yes, you can omit the peanut butter if necessary. You can replace it with almond butter, cashew butter, or sunflower seed butter if you prefer or if you have a peanut allergy.

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Apple Oatmeal Muffin Bars

glass meal prep containers with apple oatmeal muffin bar

Our delectable Banana Apple Baked Oatmeal breakfast muffin bars are bursting with flavor and nutrition. This budget-friendly recipe combines the sweetness of ripe bananas with the refreshing crunch of diced apples, all nestled in a hearty bed of rolled oats. Perfectly balanced with protein from eggs and a touch of olive oil for moisture, each bite is a wholesome delight that will keep you fueled throughout the day. So, grab your ingredients and get ready to enjoy a breakfast that’s as nutritious as it is delicious. Let’s bake up some goodness together!

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

Calories: 188kcal | Carbohydrates: 33g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 86mg | Potassium: 376mg | Fiber: 5g | Sugar: 17g | Vitamin A: 206IU | Vitamin C: 9mg | Calcium: 55mg | Iron: 1mg
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Here’s why this recipe rocks:

  • Nutrient-packed Ingredients: Starting your day with a balance of carbs, protein, and healthy fats is essential, and this baked oatmeal delivers just that. Bananas provide a natural sweetness along with potassium and fiber, while eggs add protein to keep you feeling full and focused.

  • Fiber-Filled Oats: Rolled oats are loaded with fiber, which helps regulate digestion, keeps your energy levels stable, and keeps those hunger pangs at bay until your next meal.

  • No-Fuss Preparation: Busy mornings call for quick and easy recipes, and this one fits the bill perfectly. With just a few simple steps, you’ll have a nutritious breakfast ready to go in no time. Blend, mix, pour, bake – it’s that simple!

  • Versatility Galore: Don’t limit yourself to just one variation of this baked oatmeal breakfast muffin bars recipe. Feel free to get creative with your toppings! Swap out the apple for berries, add a sprinkle of nuts or seeds, or drizzle on some honey for extra sweetness. The possibilities are endless!

The PrepYoSelf Newsletter

Budget-Friendly Breakfast Muffin Bars Ingredients:

  • Banana: The star of the show! Ripe bananas bring natural sweetness to the recipe without the need for added sugars. Plus, they’re loaded with potassium, fiber, and vitamins, making them a nutrient-packed addition that keeps our baked oatmeal moist and flavorful.

  • Apple: Adding diced apple not only provides a burst of fresh flavor but also brings in additional fiber, vitamins, and antioxidants. It’s a budget-friendly fruit that adds a lovely texture and sweetness to the dish, complementing the banana beautifully.

  • Rolled Oats: Ah, the humble hero of breakfast foods! Rolled oats are not only inexpensive but also incredibly nutritious. They’re high in fiber, which aids in digestion and helps keep you feeling full and satisfied. Plus, oats provide a hearty texture and nutty flavor that pairs perfectly with the fruity sweetness of the banana and apple.

  • Egg: One large egg adds protein to our baked oatmeal, helping to keep you fueled and energized throughout the morning. Eggs are also relatively inexpensive and versatile, making them a budget-friendly way to boost the nutritional content of our breakfast dish.

  • Baking Powder: A small amount of baking powder helps our baked oatmeal rise and become light and fluffy. It ensures that the texture is just right – not too dense or heavy – creating a delightful breakfast treat that’s both satisfying and budget-friendly.

rectangular baking dish with apple oatmeal breakfast muffin bars

How to Meal Prep Apple Oatmeal Breakfast Muffin Bars

  1. Preheat your oven to 400°F (200°C).

  2. In a blender or mixing bowl, mash up your ripe banana and egg until it’s smooth and creamy. No blender? No problem! A fork works just as well.

  3. Add in the rolled oats and baking powder, giving everything a good mix until it’s nicely combined.

  4. Grease up a baking dish and pour in your oatmeal batter.

  5. Time to add a little fruity flair! Dice up your apple into small pieces and scatter them on top of the batter.

  6. Pop that dish into the oven and bake for 15-20 minutes until it’s golden and cooked through.

Reference the recipe card below for detailed instructions.

glass meal prep containers with apple oatmeal breakfast muffin bars

Meal Prep Tips:

  • Yogurt: Serve your baked oatmeal with a dollop of Greek yogurt for a creamy contrast to the fruity flavors. Add a drizzle of honey or a sprinkle of cinnamon for extra indulgence.

  • Nuts and Seeds: Sprinkle chopped nuts or seeds (such as almonds, walnuts, or pumpkin seeds) on top of your baked oatmeal for added crunch and a boost of healthy fats and protein.

  • Coffee or Tea: Enjoy your Banana Apple Baked Oatmeal with a cup of your favorite hot beverage, such as coffee or tea, for a comforting and satisfying breakfast experience.

  • Spice it Up: Add a pinch of ground cinnamon, nutmeg, or vanilla extract to the batter for extra warmth and flavor.

glass meal prep containers with apple oatmeal breakfast muffin bars

rectangular baking dish with apple oatmeal muffin bar

Apple Oatmeal Muffin Bars

Wholesome and budget-friendly, our Banana Apple Baked Oatmeal combines ripe bananas, diced apples, and hearty rolled oats for a nutritious and delicious breakfast treat!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 188 kcal

Equipment

  • blender
  • spatula
  • cutting board
  • oven

Ingredients
  

  • 1 large banana (ripe)
  • 1 large egg
  • 1/4 cup rolled oats
  • 1/4 teaspoon baking powder
  • 1 small apple
  • 1 teaspoon olive oil

Instructions
 

  • Preheat the oven to 400F.
  • Blend together the banana and egg until it is smooth (or you can use a fork to mash it in a mixing bowl)
  • Add the rolled oats and baking powder and mix it all together.
  • Pour the batter into a greased baking dish. Dice the apple into small pieces, and place it on top of the batter.
  • Bake it in the oven for 15 to 20 minutes until the center is fully cooked.

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: 188kcalCarbohydrates: 33gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 82mgSodium: 86mgPotassium: 376mgFiber: 5gSugar: 17gVitamin A: 206IUVitamin C: 9mgCalcium: 55mgIron: 1mg

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Frequently Asked Questions

Can I use instant oats instead of rolled oats?

While instant oats can be used in a pinch, rolled oats are preferred for their texture and heartiness in this recipe. Instant oats may result in a softer texture, but the overall flavor should remain similar.

Can I freeze the baked oatmeal muffin?

Yes, you can freeze baked oatmeal muffins for longer storage. Once cooled, wrap individual portions tightly in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container. Freeze for up to 3 months. Thaw overnight in the refrigerator or reheat from frozen in the microwave or oven.

Can I omit the egg to make it vegan?

Absolutely! You can substitute the egg with a flax or chia egg (1 tablespoon ground flaxseed or chia seeds mixed with 3 tablespoons of water, let sit for 5 minutes to gel) to make this recipe vegan-friendly.

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Spinach and Cheese Omelette

glass meal prep containers with omelette topped with eggs

Our Spinach Omelette Meal Prep is bursting with protein, veggies, and cheesy goodness. This budget-friendly breakfast egg recipe is designed to fuel your day with nutrition and flavor. Perfect for those who crave a wholesome start without sacrificing convenience, each bite of this omelette is a symphony of savory delights. Imagine fluffy eggs enveloping wilted spinach and gooey mozzarella, topped with vibrant cherry tomatoes for a burst of freshness. Whether you’re rushing out the door or savoring a leisurely morning, this egg recipe is your ticket to a satisfying and nourishing breakfast experience. Get ready to conquer your day with a hearty, homemade meal that’s as easy on the wallet as it is on the taste buds!

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

Calories: 289kcal | Carbohydrates: 4g | Protein: 19g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.04g | Cholesterol: 349mg | Sodium: 486mg | Potassium: 475mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5066IU | Vitamin C: 21mg | Calcium: 239mg | Iron: 3mg
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Why this egg recipe is a nutritional powerhouse:

  • Protein-Packed Powerhouse: Protein is essential for muscle repair and growth, keeping you feeling full and satisfied for longer periods. Say goodbye to mid-morning hunger pangs and hello to sustained energy levels!

  • Veggie-Rich Goodness: Spinach isn’t just Popeye’s favorite for nothing! Packed with vitamins, minerals, and antioxidants, spinach adds a nutritious punch to your morning routine. It’s a great source of iron, folate, vitamin K, and fiber, supporting overall health and vitality.

  • Cheese for Calcium: Who says healthy eating can’t be indulgent? The addition of shredded mozzarella not only amps up the flavor but also provides a calcium boost. 

  • Tomato for Vitamin C: Those vibrant cherry tomatoes aren’t just there for show! Packed with vitamin C, they bolster your immune system and promote healthy skin. Plus, their juicy sweetness adds a burst of flavor that elevates the entire dish.

  • Long-Lasting Satisfaction: Thanks to the combination in this egg recipe of protein, fiber, and healthy fats from eggs, spinach, and olive oil, this Spinach Omelette Meal Prep keeps you feeling full and satisfied for hours. No more mid-afternoon energy crashes or desperate trips to the vending machine—just steady, sustained energy to power you through your day.

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Here are the Ingredients You’ll Need For This Egg Recipe:

  • Eggs: Eggs are the backbone of our omelette, providing a rich source of high-quality protein, essential vitamins, and minerals. They’re budget-friendly and versatile, making them a staple in any meal prep arsenal. Not only do they add a creamy texture to our omelette, but they also contribute to its satisfying and filling nature, helping you stay satiated throughout the morning.

  • Spinach: Popeye knew what he was talking about! Spinach adds vibrant color, texture, and a nutritional punch to our omelette. It’s packed with vitamins A, C, and K, as well as iron, folate, and fiber. By sautéing the spinach before adding it to the omelette, we not only enhance its flavor but also make its nutrients more readily available for absorption by the body. Plus, using baby spinach keeps costs down without compromising on taste or nutrition.

  • Mozzarella Cheese: This ooey-gooey goodness not only adds a creamy texture and cheesy flavor to our omelette but also provides a source of calcium and protein. By using shredded mozzarella, we ensure that each bite is perfectly balanced with just the right amount of cheesy goodness. Plus, mozzarella tends to be more budget-friendly compared to other types of cheese, making it a cost-effective choice for meal prep.

  • Cherry Tomatoes: These little bursts of flavor add a pop of color and sweetness to our omelette. Rich in vitamin C, potassium, and antioxidants, cherry tomatoes not only enhance the taste but also contribute to overall health and well-being. Slicing them up and garnishing our omelette with fresh cherry tomatoes adds a refreshing touch that complements the savory flavors perfectly.

  • Olive Oil: A drizzle of olive oil adds a hint of Mediterranean flair to our omelette while providing heart-healthy monounsaturated fats. By using just a tablespoon, we keep the fat content in check while still enhancing the flavor and texture of the dish. Olive oil is a pantry staple that’s both budget-friendly and versatile, making it an excellent choice for meal prep recipes.

round plate with omelette topped with eggs

How to Meal Prep Spinach and Cheese Omelette:

  1. Heat up a tablespoon of olive oil in a pan over medium heat. Make sure that glorious green oil coats the bottom like a champ. Toss in those chopped spinach leaves and let them dance around until they wilt into perfection. Once they’re done, scoop ’em out of the pan and set them aside. They’ll be back for a flavorful encore!

  2. Grab a bowl and crack those eggs into it. Give them a good whisk until they’re all buddy-buddy. Now, pour this eggy goodness into your preheated pan. Tilt the pan like a pro to spread that eggy magic all around. Let it heat up and firm up, then use your spatula skills to coax the edges towards the middle.

  3. Once your eggs are starting to look all fancy and set, it’s time to add the stars of the show! Sprinkle that shredded mozzarella like confetti over the top, followed by your sautéed spinach. Gently fold your omelette in half, shaping it into a glorious moon of yumminess. Let it cook for a hot minute or so to melt that cheese into gooey perfection.

  4. It’s garnish time, folks! Grab those cherry tomatoes, slice ’em up, and scatter them over your omelette masterpiece. They add a pop of color and a burst of freshness that’ll have your taste buds doing the happy dance.

Reference the recipe card below for detailed instructions.

Meal Prep and Pairing Tips:

  • Whole Grain Toast or English Muffins: Serve your Spinach Omelette with a slice of whole grain toast or an English muffin for added fiber and texture. It’s the perfect vehicle for soaking up any leftover egg and cheese goodness.

  • Fresh Fruit: Add a pop of color and sweetness to your meal with a side of fresh fruit. Berries, sliced bananas, or a fruit salad are all excellent options that complement the savory flavors of the omelette.

  • Greek Yogurt: Boost the protein content of your breakfast by pairing your omelette with a small serving of Greek yogurt. Top it with a drizzle of honey or a sprinkle of granola for extra flavor and crunch.

  • Mixed Greens Salad: Balance out the richness of the omelette with a simple mixed greens salad dressed with olive oil and balsamic vinegar. It’s a refreshing and nutritious addition to your meal.

  • Avocado Slices: Creamy avocado slices are a delicious addition to your breakfast plate. They add healthy fats, fiber, and a satisfying creaminess that pairs perfectly with the omelette.

glass meal prep containers with omelette topped with eggs

round plate with omelette topped with eggs

Spinach and Cheese Omelette

Fuel your day with our Spinach Omelette Meal Prep—packed with protein, veggies, and cheesy goodness, it's a budget-friendly breakfast that's as nutritious as it is delicious!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 289 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • 6 inch omelette pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 1/2 cup shredded mozzarella
  • 3 cups baby spinach (chopped)
  • 1/2 cup cherry tomatoes (sliced)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt (or to preferred taste)

Instructions
 

  • Add olive oil to a pan on medium heat making sure it coats the bottom of the pan. Add the spinach and saute until it wilts. Then remove it from the pan and set it aside.
  • Whisk the eggs in a bowl. Pour the egg mixture into the heated pan. Tilt the pan around to spread it to the edge of the pan. Let the eggs heat through and firm up. Use the spatula to gently push the sides toward the middle, letting the liquid egg flow to the edge of the pan.
  • Let the eggs cook for another 2 to 3 minutes and sprinkle the top of the eggs with the shredded cheese and the cooked spinach. Gently fold the omelette in half in a moon shape and cook for another 30 seconds to let the cheese melt.
  • Garnish with freshly sliced cherry tomatoes.

Notes

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

Nutrition

Calories: 289kcalCarbohydrates: 4gProtein: 19gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.04gCholesterol: 349mgSodium: 486mgPotassium: 475mgFiber: 1gSugar: 2gVitamin A: 5066IUVitamin C: 21mgCalcium: 239mgIron: 3mg

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Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Absolutely! Frozen spinach works well in this recipe. Just make sure to thaw it and squeeze out any excess moisture before sautéing it in the pan.

Can I add meat to this recipe?

Yes, you can add cooked meat such as diced ham, cooked bacon, or crumbled sausage for extra protein and flavor. Make sure the meat is fully cooked before adding it to the omelette.

Can I make this recipe ahead and freeze it?

Yes, you can! Wrap individual portions of the cooked omelette tightly in plastic wrap or aluminum foil and place them in a freezer-safe bag or container. They can be frozen for up to 2-3 months. To reheat, simply thaw in the refrigerator overnight and reheat in the microwave or skillet until heated through.

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Balsamic Steak Bites with Brussels Sprouts

These Balsamic Steak Bites are a testament to the fact that nutritious meal prep doesn’t have to be complicated or time-consuming. Picture succulent New York Strip Steak, perfectly seared to golden perfection, dancing in a marinade of balsamic vinegar, honey, and savory spices. Paired with crispy, roasted Brussels sprouts, this recipe proves you can prioritize your health without sacrificing taste or precious time in the kitchen.

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Calories: 569kcal | Carbohydrates: 35g | Protein: 40g | Fat: 30g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 136mg | Sodium: 712mg | Potassium: 1108mg | Fiber: 5g | Sugar: 25g | Vitamin A: 998IU | Vitamin C: 112mg | Calcium: 108mg | Iron: 5mg
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round plate with steak cubes and brussel sprouts

Reasons Why This Recipe is Tasty and Healthy:

  • Protein Powerhouse: The New York Strip Steak in this recipe is not only mouthwateringly delicious but also a fantastic source of high-quality protein. Perfect for keeping you full and satisfied throughout your hectic day.

  • Green Goodness: Brussels sprouts are the unsung heroes of the veggie world. Packed with vitamins, minerals, and fiber, these little green gems contribute to a healthy digestive system and provide a nutrient boost to keep you going strong.

  • Balanced Marinade Magic: Our balsamic vinegar and honey marinade adds a burst of flavor without loading up on unnecessary calories. It’s the perfect balance of sweet and tangy, elevating your meal without the guilt.

  • Easy Peasy Oven Magic: Throw those brussels sprouts in the oven, and let them work their crispy magic while you tackle other tasks. Minimal effort, maximum taste – just what the busy bee ordered!

  • Budget-Friendly Brilliance: We get it, keeping it affordable is key. This recipe is not only easy on the wallet but also a savvy way to ensure you’re getting the most bang for your nutritional buck.

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Ingredient Breakdown:

  • New York Strip Steak: Not only is it a lean cut, keeping things light on the calorie front, but it’s also a fantastic source of high-quality protein. This ensures you stay fuller for longer, aiding in muscle repair and overall satiety. Plus, it’s a budget-friendly choice that packs a punch of flavor without breaking the bank.

  • Brussels Sprouts: Brussels sprouts are a nutritional powerhouse, and we’ve enlisted them for their fiber content, vitamins (C, K, and B), and minerals. They bring a delightful crunch and earthy flavor, balancing the richness of the steak. Not to mention, these little green wonders are budget-friendly, making them a wallet-friendly choice for a nutrient-packed side.

  • Balsamic Vinegar: Balsamic vinegar adds a layer of depth and tanginess to our marinade without piling on excess calories. It’s a wise flavor investment that elevates the dish while providing antioxidants and potential digestive benefits. The sweet and sour notes make for a delightful contrast, making your taste buds dance without compromising your health goals.

  • Honey: Honey brings natural sweetness to the marinade, harmonizing with the balsamic vinegar for a balanced flavor profile. It’s a healthier alternative to refined sugar, offering a touch of sweetness without the guilt. This golden nectar enhances the overall taste experience while contributing trace amounts of essential nutrients.

  • Garlic Powder: Garlic powder adds a savory kick and depth of flavor to both the steak marinade and the brussels sprouts. It’s a budget-friendly way to infuse a savory note without the fuss of chopping and sautéing fresh garlic. 

  • Olive Oil: Olive oil not only helps in searing the steak to perfection but also contributes heart-healthy monounsaturated fats. It brings richness to the dish and aids in the absorption of fat-soluble vitamins from the brussels sprouts. In moderation, it’s a smart and flavorful addition to keep your meal both tasty and nutrient-dense.

round plate with steak cubes and brussel sprouts

How to Meal Prep Balsamic Steak Bites

  1. Preheat that oven to 400F, and while it’s warming up, mix together the balsamic marinade. Set it aside – it’s about to work its magic!

  2. While your sprouts are roasting, cube up that New York Strip Steak. Sear it to golden perfection in a hot skillet, approximately 2-3 minutes per side.

  3. Turn off the heat, drizzle the remaining marinade over your steak bites, and give it a good mix. Watch that sauce reduce and thicken – pure perfection in the making.

  4. Once your steak bites and brussels sprouts are ready, it’s time to savor the fruits of your labor. Delicious, nutritious, and oh-so-satisfying!

Reference the recipe card below for detailed instructions.

glass meal prep containes with steak cubes and brussel sprouts

Meal Prep Pairing Tips

  • Grain Power: Pair this dish with a side of quinoa, brown rice, or cauliflower rice for an extra boost of complex carbs. It adds a satisfying element to your meal and complements the flavors of the steak and brussels sprouts.

  • Fresh Greens: Serve alongside a simple green salad tossed with a lemon vinaigrette. The crispiness of the salad provides a refreshing contrast to the hearty steak bites and roasted brussels sprouts.

  • Citrus Zing: Squeeze a bit of fresh lemon over the steak bites just before serving. The citrusy brightness enhances the overall flavor profile and adds a delightful zing to every bite.

  • Creamy Contrast: A dollop of horseradish sauce or a light sour cream-based sauce can provide a creamy contrast to the dish. It adds a cooling element and complements the savory flavors of the steak and balsamic marinade.

  • Herbaceous Twist: Garnish with fresh herbs such as parsley or thyme to add a burst of freshness. The herbs not only contribute to the visual appeal but also bring a layer of complexity to the dish.

round plate with steak cubes and brussel sprouts

Balsamic Steak Bites with Brussels Sprouts

Savor the simplicity of our Balsamic Steak Bites with Brussels Sprouts – succulent New York Strip Steak, seared to perfection, bathed in a flavorful balsamic-honey marinade, and paired with crispy roasted Brussels sprouts for an easy, healthy, and downright delicious meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 569 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • sheet pan
  • oven

Ingredients
  

  • 12 oz New York Strip Steak
  • 3 cups brussels sprouts

Marinade

  • 4 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 teaspoons olive oil

Instructions
 

  • Preheat the oven to 400F.
  • In a small bowl, mix together the marinade and set it aside.
  • Next, trim the brussels sprouts and cut them into quarters. Place them on a sheet pan and drizzle them with half of the marinade. Bake them in the oven for 15-20 minutes until golden brown and crispy.
  • Meanwhile, cut the steak into one inch cubes. Add oil to a hot skillet and sear the steak on each side for about 2 to 3 minutes until it is golden brown and fully cooked to your desired doneness.
  • Turn the heat off the skillet and drizzle the rest of the marinade over the steak bites and mix it thoroughly. Let the sauce reduce and thicken. Enjoy the steak bites along with the roasted brussels sprouts.

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: 569kcalCarbohydrates: 35gProtein: 40gFat: 30gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 136mgSodium: 712mgPotassium: 1108mgFiber: 5gSugar: 25gVitamin A: 998IUVitamin C: 112mgCalcium: 108mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of steak for this recipe?

Of course! While New York Strip Steak is recommended for its lean profile and tenderness, you can experiment with other cuts like sirloin or flank steak. Adjust cooking times accordingly.

Are there any substitutes for honey in the marinade?

Absolutely! Maple syrup or agave nectar can be excellent alternatives. They provide a similar sweetness without compromising the overall flavor.

Is this recipe suitable for a low-carb diet?

Yes! With the focus on lean protein and vegetables, this recipe is friendly for those following a low-carb or keto lifestyle. Pair it with cauliflower rice for an even lower carb option. Feel free to adjust the honey and balsamic vinegar ratios to suit your taste preferences.

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Stuffed Acorn Squash with Taco Meat

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Our Taco Meat Stuffed Acorn Squash recipe is a sensational fusion of Tex-Mex flavors that brings together convenience, health, and affordability. Perfectly seasoned lean ground beef dances with aromatic spices, creating a delicious combination of flavors. Nestled within the tender embrace of roasted acorn squash halves, this dish transforms your meal prep into a delightful experience. The optional garnishes of cherry tomatoes and cilantro add a burst of freshness, elevating it to restaurant-quality heights.

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

Calories: 551kcal | Carbohydrates: 35g | Protein: 41g | Fat: 29g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Trans Fat: 1g | Cholesterol: 105mg | Sodium: 843mg | Potassium: 1756mg | Fiber: 5g | Sugar: 6g | Vitamin A: 2378IU | Vitamin C: 53mg | Calcium: 116mg | Iron: 7mg
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wooden plate with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Why You’ll Enjoy this Recipe for Meal Prep

Now, why is this recipe a game-changer for your hectic schedule? Imagine savoring restaurant-quality flavors without spending hours in the kitchen or draining your wallet. It’s the perfect blend of convenience, health, and taste.

The acorn squash provides a natural, nutrient-rich bowl for your taco masterpiece, making it hearty and satisfying. Plus, the vibrant colors and fresh ingredients not only make it visually appealing but also ensure you’re getting a wholesome, balanced meal.

So, let’s break the monotony of meal prep! With this Taco Meat Stuffed Acorn Squash, you’re not just cooking – you’re creating a mini fiesta in your kitchen. Enjoy the convenience, relish the flavors, and make meal prep an exciting part of your routine. Say goodbye to boring and hello to deliciously easy!

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Ingredients You’ll Need

  • Lean Ground Beef: A protein powerhouse! Lean ground beef provides the essential protein to keep you full and satisfied. It’s a budget-friendly option, and the leanness ensures you’re getting all the good stuff without unnecessary fat.

  • Acorn Squash: The star of our show! Acorn squash acts as a natural, nutrient-packed bowl for our taco meat. Rich in vitamins and fiber, it adds a hearty and wholesome element to the dish. Plus, it’s easy on the budget, making it a smart choice for our busy bees.

  • Red Onions: Packed with flavor and a touch of sweetness, red onions add a delightful crunch and depth to the sautéed mixture. They’re a cost-effective way to elevate the taste without breaking the bank.

  • Yellow Bell Pepper: Bringing vibrant color and a boost of vitamin C, yellow bell peppers add freshness and a hint of sweetness. They’re an affordable veggie option that complements the overall flavor profile.

  • Chili Powder: A spice that brings the heat! Chili powder adds that characteristic Tex-Mex kick, enhancing the flavor of the ground beef without the need for excess salt or unhealthy additives.

  • Paprika: Smoky and earthy, paprika contributes depth and warmth to the dish. It’s a cost-effective way to infuse a restaurant-quality flavor into our taco meat.

  • Tomato Paste: A concentrated burst of tomato goodness! Tomato paste not only thickens our taco mixture but also imparts a rich, savory flavor. It’s an economical way to add depth to the dish.

  • Cherry Tomatoes:  A burst of freshness! Cherry tomatoes add a juicy and colorful touch to the stuffed acorn squash. They’re optional, but their affordability and vibrancy make them a delightful addition.

  • Chopped Cilantro: The herb that ties it all together! Cilantro adds a bright and herbaceous note, enhancing the overall freshness of the dish. It’s an optional garnish, but its budget-friendly nature and flavor-enhancing properties make it a winner.

wooden plate with acorn squash stuffed with taco meat, tomatoes, and side spring salad

How to Meal Prep this Stuffed Acorn Squash With Taco Meat

  1. Preheat your oven to 400F. Slice that acorn squash in half, scoop out those seeds, and place them on a baking sheet. Sprinkle with a pinch of salt and coat with a tablespoon of olive oil. Into the oven for 40 minutes until the squash is tender

  2. While the squash works its magic, sauté diced onions in a tablespoon of oil until soft. Add the ground beef, break it into pieces, and let it turn into golden brown goodness.

  3. Sprinkle in chili powder, paprika, garlic powder, and salt. Stir until your kitchen is filled with the aroma of a Tex-Mex masterpiece.

  4. Introduce tomato paste to the party, mixing it until it becomes one with the taco meat. Toss in diced bell peppers, stirring for an extra minute of flavor fusion.

  5. Your acorn squash should be ready for the spotlight. Carefully stuff each half with your sizzling taco meat.

  6. Top it off with a burst of freshness – cherry tomatoes and chopped cilantro. Ta-da!

  7. Pair your stuffed squash with a vibrant spring mix salad, dressed to perfection with your favorite dressing.

Reference the recipe card below for detailed instructions.

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Meal Prep Tips:

  • Sharp Knife for Squash: A sharp knife is your best friend when dealing with acorn squash. It makes slicing through the tough skin and removing the seeds much easier. Take your time and use a steady hand for safety.

  • Even Squash Halves: When slicing the acorn squash, aim for even halves. This ensures uniform cooking, and your taco meat will be evenly distributed, creating a balanced and satisfying meal.

  • Oil Coating for Squash: Coat the acorn squash halves with olive oil before baking. This not only enhances the flavor but also helps achieve a beautifully roasted exterior. A brush or your hands can be used to evenly distribute the oil.

  • Seasoning Layering: Add the chili powder, paprika, garlic powder, and salt gradually while cooking the taco meat. This allows the flavors to layer and develop, giving your dish that authentic Tex-Mex taste.

  • Careful Squash Stuffing: When stuffing the acorn squash halves, do it with care to avoid breaking the squash. Evenly distribute the taco meat mixture, ensuring each bite has a perfect balance of flavors.

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

taco stuffed squash

Taco Meat Stuffed Acorn Squash

Experience a burst of Tex-Mex flavors with our Taco Meat Stuffed Acorn Squash, where lean ground beef seasoned to perfection meets tender roasted acorn squash, topped with optional cherry tomatoes and cilantro, paired with a refreshing side spring salad – a delicious, healthy, and budget-friendly meal prep delight!
No ratings yet
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Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, lunch, Main Course
Cuisine American, Mexican
Servings 2
Calories 551 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • sheet pan
  • oven

Ingredients
  

  • 12 oz lean ground beef
  • 1 each acorn squash
  • 1/4 cup red onions (diced)
  • 1 each yellow bell pepper (diced)
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 2 tbsp tomato paste
  • 2 tbsp olive oil
  • 4 cups spring mix
  • 4 tbsp your choice of salad dressing
  • 1/4 cup cherry tomatoes (optional)
  • 1/4 cup chopped cilantro (optional)

Instructions
 

  • Pre-heat the oven to 400F
  • Slice the acorn squash in half and remove the seeds. Place the halves on a sheet pan and sprinkle it with a pinch of slat and coat it with a tbsp of olive oil
  • Bake it in the oven for 40 minutes until the flesh is tender
  • Meanwhile, add a tbsp of oil to a saute pan on medium-high heat and saute the diced onions until they soften. Then, add the ground beef and break it into smaller pieces
  • Season the beef with the seasonings and continue to stir until it is fully cooked and golden brown (about 5 to 7 minutes)
  • Then, add the tomato paste and mix it well until it is fully incorporated
  • Add the chopped bell peppers and mix them well into the taco meat for another minute
  • Once the acorn squash cooks, carefully remove it from the oven. Evenly stuff each squash half with the taco meat
  • Top it off with fresh tomatoes and cilantro and enjoy with a side salad

Notes

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

Nutrition

Calories: 551kcalCarbohydrates: 35gProtein: 41gFat: 29gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 16gTrans Fat: 1gCholesterol: 105mgSodium: 843mgPotassium: 1756mgFiber: 5gSugar: 6gVitamin A: 2378IUVitamin C: 53mgCalcium: 116mgIron: 7mg

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Frequently Asked Questions

Can I substitute the ground beef with another protein?

Absolutely! You can swap out the ground beef for ground turkey, chicken, or a plant-based alternative if you prefer. Adjust cooking times accordingly.

I’m not a fan of acorn squash. Can I use a different type of squash?

Of course! While acorn squash adds a unique sweetness, you can use butternut squash or even bell peppers as a delicious alternative.

Can I freeze the stuffed acorn squash for later?

While the acorn squash itself may not freeze well due to its high water content, you can freeze the taco meat mixture separately. Thaw and stuff fresh acorn squash when ready to enjoy.

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Breakfast Sausage and Cheese English Muffin

glass meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Kickstart your mornings with Easy Sausage Muffin Meal Prep! Our Sausage Muffin Meal Prep is a game-changer for those hectic mornings when time is of the essence, and a satisfying, wholesome breakfast is non-negotiable. This recipe is a celebration of flavor, designed for health-conscious individuals who refuse to compromise on taste. Get ready to discover a breakfast meal prep delight that’s budget-friendly, freezer-friendly, and a worthy contender against any fast-food breakfast option.

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Calories: 350kcal | Carbohydrates: 42g | Protein: 14g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 37mg | Sodium: 588mg | Potassium: 424mg | Fiber: 5g | Sugar: 12g | Vitamin A: 384IU | Vitamin C: 70mg | Calcium: 129mg | Iron: 1mg
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round plate with breakfast meal prep english muffin with a sausage patty, topped with shredded cheese and orange slices.

Freezer-Friendly Bonus:

For all the savvy preppers out there, rejoice! This Sausage Muffin Meal Prep is freezer-friendly. Make a batch, freeze ’em, and have breakfast ready for those extra hectic mornings. Simply reheat and conquer – meal prep made even more convenient!

There you have it – a meal prep gem that ticks all the boxes for busy, health-conscious individuals like yourself. Delicious, wallet-friendly, and freezer-ready – what more could you ask for?

Give it a try, and let the flavors speak for themselves. Your mornings just got a whole lot brighter and tastier!

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Ingredients You’ll Need

  • English Muffins: These delightful round wonders are the foundation of our meal prep. Not only are they incredibly versatile, but they also bring a satisfying texture and flavor to the dish. Plus, English muffins are the perfect canvas for the rest of our ingredients. They’re light, fluffy, and just the right amount of chewy – the ideal base for building a breakfast meal prep masterpiece!

  • Chicken Breakfast Sausage Patties: Why chicken sausage? Because it’s a lean, protein-packed powerhouse! Chicken sausage brings all the savory goodness without the excess fat found in some traditional pork options. It’s a healthier choice that doesn’t compromise on flavor. Plus, the pre-packaged convenience makes our breakfast meal prep a breeze for those busy mornings when you need a quick and nutritious fix.

  • Shredded Cheese: Ah, the cheesy goodness! Shredded cheese adds a creamy and indulgent element to our Sausage Muffin. It’s not just about the flavor – cheese also provides a satisfying richness that elevates the entire experience. And guess what? You only need a sprinkle, making it a budget-friendly choice without sacrificing the joy of melted, gooey perfection.

  • Oranges: Let’s bring in a burst of freshness! Sliced oranges are like nature’s candy – sweet, tangy, and a refreshing contrast to the savory notes of the sausage and cheese. Not only do they add a pop of color to your plate, but they also contribute a dose of vitamin C, boosting your immune system. Healthy, flavorful, and a delightful pairing with the savory goodness of the main dish.

Now, the magic happens when these ingredients come together. The English muffins provide a hearty base, the chicken sausage adds savory protein, the cheese introduces a comforting richness, and the oranges bring a zesty freshness. It’s a harmonious blend of textures and flavors that mimics the satisfaction of fast food breakfast options without the guilt.

round plate with breakfast meal prep of english muffin with a sausage patty, topped with shredded cheese and orange slices.

How to Meal Prep Sausage and Cheese English Muffins

  1. Fire up that toaster oven to a toasty 350°F. We’re about to transform simple ingredients into breakfast magic!

  2. Follow the packaged instructions to heat up those succulent chicken breakfast sausage patties.

  3. Now, here comes the fun part! Layer those golden English muffins with the hot, flavorful sausage patty, and sprinkle on the gooey goodness of shredded cheese. Building flavor, one layer at a time!

  4. Place your masterpiece on a sheet pan and let it mingle in the oven for 2 to 3 minutes. Watch the cheese melt into perfection, and the muffin toast to a glorious golden brown.

  5. Don’t forget to add a burst of freshness to your plate! Slice up two vibrant oranges for a zesty and refreshing sidekick.

Reference the recipe card below for detailed instructions.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Breakfast Meal Prep Pairing Tips:

  • Green Goodness Smoothie: Kickstart your morning with a nutrient-packed green smoothie. Blend together spinach, banana, Greek yogurt, and a splash of almond milk for a refreshing and vitamin-rich companion to your Sausage Muffin.

  • Mixed Berry Salad: Balance the richness of the sausage and cheese with a vibrant mixed berry salad. Toss together strawberries, blueberries, and raspberries with a drizzle of balsamic vinaigrette for a sweet and tangy side.

  • Greek Yogurt Parfait: Keep it light with a Greek yogurt parfait. Layer Greek yogurt with fresh berries, granola, and a sprinkle of chia seeds for a protein-packed and satisfying accompaniment.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

round plate with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Sausage and Cheese Muffin with Fruit

This Sausage and Cheese Muffin is an easy 5-minute recipe that is packed flavor and so easy to make and also freezer friendly!
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board

Ingredients
  

  • 2 english muffins
  • 2 chicken breakfast sausage patties 2.5 oz each
  • 2 tablespoons shredded cheese
  • 2 oranges sliced

Instructions
 

  • Pre-heat the toaster oven to 350F degrees.
  • Follow the packaged instructions to heat the chicken sausage.
  • Then, assemble the sausage muffin by layering the English muffin with the sausage patty and shredded cheese.
  • Place it on a sheet pan and let it warm up in the oven for about 2 to 3 minutes until the cheese melts and the muffin is toasted golden brown.

Notes

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

Nutrition

Calories: 350kcalCarbohydrates: 42gProtein: 14gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 37mgSodium: 588mgPotassium: 424mgFiber: 5gSugar: 12gVitamin A: 384IUVitamin C: 70mgCalcium: 129mgIron: 1mg

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Frequently Asked Questions

Can I use a regular oven instead of a toaster oven?

Absolutely! You can use a regular oven for this recipe. Preheat your oven to 350°F and follow the same instructions for assembling and baking. Keep an eye on the muffins to ensure they reach that perfect golden brown.

Can I add vegetables to the muffin for extra nutrition?

Absolutely! Customize your muffin with your favorite veggies. Sautéed spinach, sliced tomatoes, or avocado are great choices. Experiment with combinations that suit your taste and nutritional preferences.

How do I store leftovers?

If you have leftovers, store them in an airtight container in the refrigerator for up to 2-3 days. Reheat in the toaster oven or oven to maintain the texture and flavors.