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Thai Style Peanut Chicken Pita Pizza

pita pizza with chicken, tomatoes, spinach, and cheese

Hey, busy foodies! If you love bold flavors, easy meals, and a little global flair in your kitchen, this Thai-Style Peanut Chicken Pita Pizza is about to be your new favorite! Think of it as your go-to way to use up leftover chicken, transform a simple pita into a gourmet-style flatbread, and keep your meal prep exciting.

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

Calories: 301kcal | Carbohydrates: 19g | Protein: 31g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Cholesterol: 96mg | Sodium: 583mg | Potassium: 196mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2628IU | Vitamin C: 6mg | Calcium: 125mg | Iron: 1mg

pita pizza with chicken, tomatoes, spinach, and cheese
pita pizza with chicken, tomatoes, spinach, and cheese

Thai Style Peanut Chicken Pita Pizza

This Thai-Style Peanut Chicken Pita Pizza is a quick, flavorful meal prep option that combines crispy pita, savory peanut sauce, and fresh toppings for a delicious, globally inspired twist.
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Main Course
Cuisine American, Asian
Servings 2
Calories 301 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 1 pita
  • 3/4 cup chicken (cooked)
  • 3 tablepoons Thai Peanut Satay Sauce (Trader Joe's Brand)
  • 1/4 cup frozen spinach
  • 1/4 cup Roma tomatoes (sliced)
  • 2 tablespoons chopped red onions
  • 1/4 cup shredded cheese

Instructions
 

  • Spread the Thai peanut sauce all over the pita.
  • Layer on the tomatoes, spinach, red onions, shredded cheese, and cooked chicken.
  • Pop it in the air fryer at 350°F for 3–5 minutes until the cheese is melted and bubbly.
  • Slice & enjoy!

Video

Notes

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

Nutrition

Calories: 301kcalCarbohydrates: 19gProtein: 31gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gCholesterol: 96mgSodium: 583mgPotassium: 196mgFiber: 2gSugar: 2gVitamin A: 2628IUVitamin C: 6mgCalcium: 125mgIron: 1mg

Why You’ll Love This Recipe for Meal Prep

  • Super Quick & Easy – You only need 5 minutes in the air fryer, making it a weeknight lifesaver!
  • Perfect for Leftovers – Got extra cooked chicken? This is a genius way to turn it into something fun and delicious.
  • Global Flavors, No Extra Effort – That Thai peanut sauce (I used Trader Joe’s brand!) instantly gives your pizza an irresistible sweet, savory, and nutty twist—without needing tons of ingredients.
  • Loaded with Veggies – Spinach, tomatoes, and red onions add freshness, crunch, and a boost of nutrients.
  • Portion-Controlled Comfort Food – You still get that cheesy, pizza-like goodness but on a perfectly portioned pita—so you can enjoy without overindulging!
  • Air Fryer Magic – No need to turn on the oven! The air fryer makes everything crispy, melty, and restaurant-level delicious in minutes.
  • Customizable & Fun! – Add more veggies, swap out cheeses, or even use different sauces to make it your own.

The PrepYoSelf Newsletter

Here’s What You Need

  • 1 pita (a round, soft flatbread you can find in the bread aisle or international foods section)
  • 3/4 cup cooked chicken (I used my air fryer peanut chicken bites, but you can use rotisserie chicken or any leftover chicken)
  • 3 tbsp Thai Peanut Satay Sauce (a creamy, flavorful sauce that adds a delicious nutty taste—look for it in the Asian food aisle)
  • ¼ cup frozen spinach (thaw it in the fridge or microwave for 30 seconds, then squeeze out any extra water with a paper towel)
  • ¼ cup roma tomatoes, diced (Roma tomatoes are firm and great for slicing, but any fresh tomato works!)
  • ¼ cup chopped red onions (for a little crunch and mild sweetness—if raw onions are too strong for you, soak them in water for 5 minutes to mellow the flavor)
  • ¼ cup shredded cheese (cheddar, mozzarella, or a mix—whatever you like on pizza!)
pita pizza with chicken, tomatoes, spinach, and cheese

Easy Steps for Meal Prepping this Pita Chicken Pizza

  1. Prepare your pita base – Place the pita on a flat surface, like a plate or cutting board. If you like a crispier crust, you can toast it in the air fryer for 1 minute at 350°F before adding toppings.
  2. Spread the peanut sauce – Use the back of a spoon to evenly spread the Thai peanut satay sauce all over the top of the pita. This is your “pizza sauce” and gives amazing flavor!
  3. Layer the toppings – Start by evenly sprinkling the thawed spinach, diced tomatoes, and chopped red onions across the pita. Then, add the shredded cheese on top—this will help everything stick together. Finally, arrange the cooked chicken pieces so every bite has some!
  4. Air fry it! – Place the pita pizza in the air fryer basket (don’t overlap if making more than one) and cook at 350°F for 3 to 5 minutes. You’ll know it’s ready when the cheese is fully melted and slightly bubbly, and the edges of the pita are lightly golden.
  5. Cool, slice & enjoy! – Carefully remove the pizza from the air fryer (it’ll be hot!), let it cool for 1-2 minutes, then use a knife or pizza cutter to slice into 4-6 pieces. Dig in and enjoy your homemade Thai-inspired pizza!

Reference the recipe card below for detailed instructions.

pita pizza with chicken, tomatoes, spinach, and cheese

Meal Prep Pairing Tips for Peanut Chicken Pita Pizzas

  • Thai-Inspired Cucumber Pineapple Salad – Toss sliced cucumbers, pineapple chunks, and red bell peppers with a simple dressing of lime juice, honey, and a pinch of chili flakes for a refreshing contrast.
  • Crunchy Asian Slaw – Shredded cabbage, carrots, and green onions with a light sesame-ginger dressing add extra crunch and freshness.
  • Avocado & Lime Side Salad – A simple salad with mixed greens, avocado slices, and a squeeze of lime ties the meal together beautifully.
  • Mango Iced Tea – Brew some black tea and mix in mango puree or juice for a tropical-inspired drink.
  • Coconut Lime Sparkling Water – Light and refreshing, this pairs beautifully with the bold flavors of the pizza.
  • Ginger Lemonade – Fresh lemon juice, honey, and grated ginger stirred into cold water make a zesty, metabolism-boosting drink!
pita pizza with chicken, tomatoes, spinach, and cheese

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Frequently Asked Questions

Can I use a different type of bread instead of pita?

Absolutely! If you don’t have pita, try naan, whole wheat tortillas, or even a pre-made flatbread. Just keep an eye on cooking time—thinner bread may need less time in the air fryer!


What if I don’t have an air fryer?

No worries! You can bake your pita pizza in the oven at 375°F for about 8-10 minutes or until the cheese is bubbly and the edges are crispy. You can also cook it on a stovetop in a skillet over medium heat with a lid on for 5-7 minutes.


Can I use a different sauce instead of peanut sauce?

Of course! If you have a peanut allergy or just want to mix things up, try: 1) Teriyaki sauce for a sweet & savory twist. 2) Sriracha mayo for a creamy, spicy kick. 3) Almond butter mixed with soy sauce as an alternative to peanut sauce

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Air Fryer Thai Peanut Chicken Bites

chicken bites with salad and cucumbers

Busy schedules don’t mean boring meals! These Air Fryer Thai Peanut Chicken Bites are here to shake up your weekly meal prep with bold flavors, minimal effort, and a meal prep hack that keeps things simple—using pre-made Thai Peanut Satay Sauce to skip the extra chopping and blending.

This recipe is perfect for meal preppers who want a high-protein, flavor-packed dish that pairs well with everything—think salads, grain bowls, or wraps! The air fryer speeds up cooking time, so you get juicy, caramelized chicken in just 8 minutes. Let’s get prepping!

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

Calories: 295kcal | Carbohydrates: 8g | Protein: 19g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 390mg | Potassium: 242mg | Fiber: 0.04g | Sugar: 6g | Vitamin A: 90IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg

chicken bites with salad and cucumbers

chicken bites with salad and cucumbers

Air Fryer Thai Peanut Chicken Bites

Want an easy, flavor-packed meal that’s perfect for busy weeks? These Air Fryer Thai Peanut Chicken Bites are coated in a rich, tangy peanut satay sauce with a hint of honey & lime—ready in just 10 minutes!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 295 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 1 lb boneless chicken thighs (cut into 1 inch pieces)
  • 3 tablespoons Thai Peanut Satay Sauce (used Trader Joe's brand)
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Preheat your air fryer to 400°F. While it’s heating up, grab a mixing bowl.
  • Toss & Coat: Add the chicken pieces, peanut satay sauce, lime juice, honey, garlic powder, and salt to the bowl. Toss until every piece is coated in that rich, flavorful sauce.
  • Air Fry: Arrange the chicken pieces in a single layer in your air fryer basket—no overlapping! This ensures even cooking and a delicious crispy exterior.
  • Cook for 6-8 minutes, flipping halfway through. The chicken should reach 165°F internally.
  • Cool & Store: Let them cool slightly before portioning into meal prep containers.
  • Use the leftover peanut sauce as your dipping sauce and enjoy with a salad, in a wrap, or in a grain power bowl.

Video

Notes

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

Nutrition

Calories: 295kcalCarbohydrates: 8gProtein: 19gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 111mgSodium: 390mgPotassium: 242mgFiber: 0.04gSugar: 6gVitamin A: 90IUVitamin C: 1mgCalcium: 10mgIron: 1mg

Why You’ll Love This Recipe

  • Fast & Easy – No marinating, no complicated steps—just toss, air fry, and eat.
    Meal Prep-Friendly – These chicken bites stay juicy and flavorful, making them perfect for your weekly prepped meals.
    Healthy & Protein-Packed – Lean chicken thighs keep it moist, while peanut sauce adds healthy fats and flavor.
    Versatile – Enjoy them in a bowl, wrap, salad, or on their own with extra peanut sauce for dipping!

Ingredients You’ll Need

  • Chicken: Boneless chicken thighs are perfect for air frying because they stay juicy and tender, even when cooked at high heat. They have just the right amount of fat to keep them from drying out, making them ideal for meal prep—they reheat beautifully without becoming rubbery like chicken breasts sometimes do.
  • Thai Peanut Sauce: Using a pre-made peanut satay sauce (like Trader Joe’s) is a total game changer for meal prep. It brings together a rich, nutty, slightly sweet, and savory taste in one step—no need to measure out peanut butter, soy sauce, or spices. This sauce instantly infuses the chicken with that bold, Thai-inspired flavor without the extra work!
  • Lime juice: A splash of lime juice adds fresh acidity, cutting through the richness of the peanut sauce. It balances flavors and gives the chicken a subtle tangy zing that makes every bite more exciting.
  • Honey: A little honey not only enhances the natural sweetness of the peanut sauce but also helps the chicken caramelize beautifully in the air fryer. That slightly sticky, golden-brown coating? Yep, that’s the honey working its magic!
  • Garlic powder: Garlic powder adds a punch of umami without needing to chop fresh garlic. Since it’s evenly distributed throughout the coating, you get consistent garlic flavor in every bite—an easy, low-effort way to level up your seasoning game.
  • Salt: A small but mighty ingredient! Salt enhances the peanut sauce, lime, and honey, bringing out all the flavors and making sure every bite is packed with savory-sweet perfection.

chicken bites with salad and cucumbers

How to Meal Prep Air Fryer Chicken Bites

  1. Preheat your Air Fryer: Turn on your air fryer and set it to 400°F. Let it preheat for about 3–5 minutes—this helps the chicken cook evenly and develop a delicious caramelized coating.
  2. Prepare the chicken: In a large mixing bowl, add the chicken pieces, peanut satay sauce, lime juice, honey, garlic powder, and salt. Use a spoon, tongs, or clean hands to thoroughly coat each piece of chicken in the flavorful sauce. (Tip: If you have extra time, let the chicken marinate for 10–15 minutes for even deeper flavor!)
  3. Arrange the Air Fryer Basket: Lightly grease your air fryer basket with nonstick spray or a small amount of oil to prevent sticking. Arrange the chicken pieces in a single layer with a little space between them. (Overcrowding the basket can cause the chicken to steam instead of crisp up—work in batches if needed!)
  4. Air Fry to Perfection: Cook for 6–8 minutes, flipping the pieces halfway through using tongs or a spatula. The chicken is done when it reaches an internal temperature of 165°F and has a golden-brown, slightly crisp exterior.
  5. Store for Meal Prep: Once cooked, let the chicken rest for 2–3 minutes before serving—this helps the juices redistribute, keeping the chicken tender. Store in meal prep containers and refrigerate for up to 4 days.

chicken bites with salad and cucumbers

Meal Pairing Tips for Air Fryer Thai Peanut Chicken Bites

  • Grain Bowl: Serve over brown rice or quinoa with steamed veggies and extra peanut sauce.
  • Salad Topper: Toss these over a bed of greens with shredded carrots, cucumbers, and a drizzle of peanut dressing.
  • Wrap It Up: Stuff into a whole wheat tortilla with slaw and sriracha mayo.
  • Snack-Style: Enjoy them on their own with extra peanut sauce for dipping!

chicken bites with salad and cucumbers

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Yes! Chicken breasts work, but they tend to be leaner and can dry out faster. If using chicken breast, consider cutting it into slightly larger pieces (about 1.5 inches) and reducing the cook time to 5–7 minutes to keep them juicy.


Can I cook this in the oven instead?

Yes! Bake at 425°F for 12–15 minutes, flipping halfway. Make sure it reaches an internal temperature of 165F.


Can I make this spicier?

Of course! Add ½ teaspoon of sriracha, red pepper flakes, or a dash of cayenne pepper to the marinade for an extra kick!

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Spicy Sesame Tuna Salad

tuna salad with lettuce and cucumbers

Busy schedule? No problem! This Spicy Sesame Tuna Salad is the ultimate meal prep hack—flavor-packed, pantry-friendly, and ready in minutes! If you’re looking for an easy, protein-rich meal that can be enjoyed cold or hot, this is IT.

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

Calories: 291kcal | Carbohydrates: 6g | Protein: 24g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 61mg | Sodium: 889mg | Potassium: 318mg | Fiber: 1g | Sugar: 2g | Vitamin A: 413IU | Vitamin C: 6mg | Calcium: 59mg | Iron: 3mg

tuna salad with lettuce and cucumbers

tuna salad with lettuce and cucumbers

Spicy Sesame Tuna Salad

This 5-minute Spicy Sesame Tuna Salad is creamy, bold, and packed with protein. Perfect for spring rolls, lettuce wraps, or a melty, toasty sub.
No ratings yet
Prep Time 5 minutes
Cook Time 3 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 291 kcal

Equipment

  • mixing bowl

Ingredients
  

  • 8 oz packaged tuna
  • 1 tablespoon gochujang sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons cream cheese
  • 2 tablespoons mayonnaise
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • 1/4 cup green onions (chopped)
  • 1 tablespoon lime juice

Instructions
 

  • Drain the tuna well and add it to a bowl.
  • Add the rest of the ingredients to the bowl and carefully fold all the ingredients together until creamy and well combined.
  • Refrigerate it until you are ready to dig in.
  • Enjoy it as a filling for spring rolls, with lettuce wraps, or in a sandwich.

Video

Notes

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

Nutrition

Calories: 291kcalCarbohydrates: 6gProtein: 24gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 61mgSodium: 889mgPotassium: 318mgFiber: 1gSugar: 2gVitamin A: 413IUVitamin C: 6mgCalcium: 59mgIron: 3mg

Reasons This Spicy Sesame Tuna Salad is a Meal Prep Dream

  1. Fast & Easy – Takes 5 minutes to make. Perfect for busy days when you need something nutritious but don’t have time to cook.
  2. Pantry-Friendly – Uses canned tuna and staple ingredients you likely already have.
  3. High Protein, Low Effort – Tuna is packed with protein, keeping you full and fueled.
  4. Multi-Use Magic – Enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub for a melty, spicy tuna melt.
  5. Balanced & Flavorful – Creamy, spicy, nutty, and tangy all in one bite!
  6. Great for On-the-Go – Prep it in advance, store in the fridge, and grab it when you need it.
  7. Customizable – Add shredded carrots, cucumbers, or avocado for extra freshness

The PrepYoSelf Newsletter

  • Canned Tuna – The star of the show! It’s high in protein, budget-friendly, and super versatile. The mild, flaky texture absorbs all the bold flavors beautifully.
  • Gochujang Sauce – This fermented Korean chili paste adds a deep, spicy-sweet heat that gives the tuna salad a bold, umami-rich kick. It’s what makes this recipe next-level flavorful!
  • Soy Sauce – Adds saltiness and umami depth, enhancing all the other flavors without overpowering them. It also helps balance the heat from the gochujang.
  • Cream Cheese – The secret ingredient for a super creamy texture! It mellows out the spice while making the tuna salad rich and smooth.
  • Mayo – Helps bind everything together while adding extra creaminess and a slightly tangy richness that complements the bold flavors.
  • Sesame Oil – A little goes a long way! This nutty, toasty oil adds depth and brings out the sesame seeds’ flavor, making the whole dish feel more cohesive.
  • Sesame Seeds – These tiny powerhouses add a subtle crunch and an earthy, toasty nuttiness, reinforcing the sesame oil’s flavor.
  • Green Onions – Bring freshness and a mild oniony bite that cuts through the richness, keeping everything light and balanced.
  • Lime Juice – A splash of lime brightens everything up, adding a refreshing, citrusy zing that balances the heat and richness.

tuna salad in a spring roll

Basic Steps to Prepare Spicy Sesame Tuna Salad

  1. Drain the tuna well – Press out as much liquid as possible to prevent the salad from becoming watery. Add the tuna to a mixing bowl and gently flake it with a fork.
  2. Add the remaining ingredients – Spoon in the gochujang sauce, soy sauce, cream cheese, mayo, sesame oil, sesame seeds, chopped green onions, and a squeeze of fresh lime juice.
  3. Mix everything together – Use a spoon or spatula to gently fold the ingredients until fully combined and creamy. Be careful not to over-mix, so the tuna maintains some texture.
  4. Chill and serve – Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. When ready to eat, enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub!

tuna salad with sub sandwich and lettuce

Ways to Enjoy:

  • Cold & Fresh – Wrap it in lettuce wraps or spring rolls for a light yet satisfying meal.
  • Warm & Toasty – Melt it in a sub sandwich for an ooey-gooey, spicy tuna melt.
  • On-the-Go Snack – Scoop it with rice crackers or cucumber slices for a quick bite.

tuna salad with lettuce and cucumbers

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Frequently Asked Questions

How long does this tuna salad last in the fridge?

It stays fresh for up to 3 days when stored in an airtight container in the refrigerator. Give it a quick stir before serving!


Is there a substitute for gochujang?

If you don’t have gochujang, try sriracha or chili garlic sauce for a similar spicy kick. The flavor will be slightly different, but it will still be delicious!


Can I make this dairy-free?

Yes! Swap the cream cheese for mashed avocado or a dairy-free cream cheese alternative for a similar creamy texture.

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Sweet and Spicy Edamame with Cashews

Edamame with Cashews

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

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

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

Edamame with Cashews

Edamame with Cashews

Sweet & Spicy Edamame with Cashews

This Sweet & Spicy Edamame with Cashews is a protein-packed, flavor-loaded snack featuring tender edamame, crunchy cashews, and a bold sweet chili-soy glaze with a hint of heat—perfect for meal prep or a quick, tasty side!
No ratings yet
Prep Time 5 minutes
Cook Time 1 minute
Course Side Dish, Snack
Cuisine Asian
Servings 2
Calories 340 kcal

Equipment

  • saute pan

Ingredients
  

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

Instructions
 

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

Video

Notes

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

Nutrition

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

Why You’ll Love This Snack Recipe

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

The PrepYoSelf Newsletter

Simple Ingredients

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

Edamame with Cashews

How to Make Spicy Edamame

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

Edamame with Cashews

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

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

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

Edamame with Cashews

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Frequently Asked Questions

Can I add extra protein?

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


Can I swap the cashews for another nut?

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


Can I make this without nuts?

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

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Air Fryer Tofu with Bok Choy

tofu with sauce and bok choy

This Air Fryer Tofu with Bok Choy delivers crispy, flavorful tofu paired with tender, garlicky bok choy and a savory sauce. It’s a perfect balance of taste and nutrition, giving you the best of both worlds—takeout-style satisfaction with a homemade, healthy twist.

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

Calories: 350kcal | Carbohydrates: 29g | Protein: 15g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Cholesterol: 0.5mg | Sodium: 1711mg | Potassium: 89mg | Fiber: 4g | Sugar: 7g | Vitamin A: 10062IU | Vitamin C: 105mg | Calcium: 410mg | Iron: 4mg

tofu with sauce and bok choy

tofu with sauce and bok choy

Air Fryer Tofu with Bok Choy

This Air Fryer Tofu with Bok Choy is a crispy, flavorful, and nutrient-packed dish with a savory garlic-hoisin sauce, perfect for healthy meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

Tofu and Bok Choy:

  • 8 oz tofu 1/2 block
  • 4 baby bok choy
  • 2 tablespoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • cooking spray

Sauce Ingredients:

  • 3 garlic cloves (minced)
  • 1/3 cup water
  • 1 tablespoon olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • 1 tablespoon cornstarch

Instructions
 

  • Prepare the Tofu: Cut the tofu into ½-inch strips lengthwise. Use a paper towel to remove excess moisture.
  • Season and Coat: Toss the tofu strips with cornstarch, garlic powder, and salt until evenly coated.
  • Air Fry: Lightly spray the tofu with cooking oil and place it in the air fryer. Cook at 400°F for 8 minutes, flipping halfway through for even crispiness.
  • Prepare the Bok Choy: Rinse and clean the bok choy, then slice each bunch in half lengthwise. Boil in water for 2 to 3 minutes until tender. Drain and set aside.
  • Make the Sauce: In a small bowl, whisk together water, soy sauce, hoisin sauce, lime juice, sesame oil, and cornstarch until smooth.
  • Cook the Sauce: Heat olive oil in a pan over medium-high heat and sauté the minced garlic until fragrant. Pour in the sauce mixture and stir continuously until it thickens.
  • Assemble the Dish: Arrange the bok choy on a platter, layer the crispy tofu on top, and drizzle generously with the sauce. Optional: Garnish with sesame seeds and sliced green onions

Video

Notes

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

Nutrition

Calories: 350kcalCarbohydrates: 29gProtein: 15gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 9gCholesterol: 0.5mgSodium: 1711mgPotassium: 89mgFiber: 4gSugar: 7gVitamin A: 10062IUVitamin C: 105mgCalcium: 410mgIron: 4mg

Why This Recipe is Perfect for Meal Prep

  • Quick and Easy – Ready in under 30 minutes, making it ideal for busy schedules.
  • Nutrient-Dense – Packed with protein from tofu and fiber from bok choy for a well-rounded meal.
  • Crispy Without the Guilt – Air frying uses minimal oil, keeping the tofu crispy yet healthy.
  • Flavorful Takeout Alternative – The hoisin-soy sauce blend mimics restaurant flavors without excess sodium and fat.
  • Customizable – Pair with rice, quinoa, or noodles to switch things up throughout the week.
  • Great for Batch Cooking – The tofu stays crispy when reheated, and the sauce keeps everything deliciously moist.
  • Budget-Friendly – Simple ingredients that are affordable, making meal prep cost-effective and nutritious.

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

For the Tofu and Bok Choy:

  • Tofu (½ block) – Tofu is a great plant-based protein that absorbs flavors beautifully. Using firm or extra-firm tofu ensures it holds its shape and crisps up nicely in the air fryer. The cornstarch coating gives it a light, crunchy texture without deep frying.
  • Bok Choy (4 bunches) – This leafy green is packed with vitamins A, C, and K, plus fiber and antioxidants. It has a mild, slightly sweet taste and a crisp yet tender texture when cooked. Bok choy pairs perfectly with the bold flavors of the sauce while keeping the dish fresh and nutritious.
  • Cornstarch (¼ cup) – Cornstarch is the key to achieving a crispy crust on the tofu. When air-fried, it creates a delicate, golden crunch without the need for excessive oil.
  • Garlic Powder (¼ teaspoon) – Adds a deep, savory umami flavor to the tofu, enhancing its taste even before the sauce is added.
  • Salt (¼ teaspoon) – A small amount of salt helps bring out the natural flavors of the tofu and bok choy while balancing the seasoning.
  • Cooking Spray – A light coating of cooking spray ensures the tofu crisps up evenly in the air fryer without sticking.

For the sauce:

  • Garlic (3 cloves, minced) – Fresh garlic is essential for infusing the sauce with rich, aromatic depth. It enhances the overall umami and adds a touch of spice.
  • Water (⅓ cup) – Helps create the perfect consistency for the sauce while preventing it from being too thick or salty.
  • Olive Oil (1 tablespoon) – Used to sauté the garlic, enhancing its flavor and adding a slight richness to the sauce.
  • Soy Sauce (2 tablespoons) – Provides a deep, salty umami taste that forms the base of the sauce. It balances the sweetness of the hoisin sauce and complements the mild tofu.
  • Hoisin Sauce (2 tablespoons) – A thick, slightly sweet sauce with hints of garlic and spice. It adds complexity and a takeout-style glaze to the dish.
  • Sesame Oil (1 teaspoon) – A little goes a long way! Sesame oil brings a nutty, toasted aroma that ties all the flavors together, giving the dish an authentic Asian-inspired taste.
  • Cornstarch (1 tablespoon, for sauce) – Thickens the sauce, ensuring it clings perfectly to the tofu and bok choy. This step gives the dish a glossy, restaurant-style finish.

tofu with sauce and bok choy

How to Make Easy Air Fryer Tofu

  1. Prepare the Tofu: Cut the tofu into ½-inch strips lengthwise. Place the strips on a plate lined with a paper towel, then press gently with another paper towel to absorb excess moisture. Let it sit for a few minutes to dry further.
  2. Season and Coat: In a bowl, combine the cornstarch, garlic powder, and salt. Toss the tofu strips in the mixture until they are evenly coated. This will create a crispy texture when air-fried.
  3. Air Fry: Lightly spray the tofu with cooking oil to ensure even crisping. Place the tofu pieces in a single layer in the air fryer basket, making sure they aren’t overlapping. Cook at 400°F for 8 minutes, flipping halfway through for even browning.
  4. Prepare the Bok Choy: Rinse the bok choy thoroughly under running water to remove any dirt. Slice each bunch in half lengthwise, keeping the leaves attached to the stem. Bring a pot of water to a boil, then carefully add the bok choy. Cook for 2 to 3 minutes until the stems are tender but still have a slight crunch. Drain and set aside.
  5. Make the Sauce: In a small bowl, whisk together the water, soy sauce, hoisin sauce, sesame oil, and cornstarch until there are no lumps. This mixture will help thicken the sauce when cooked.
  6. Cook the Sauce: Heat olive oil in a small pan over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant. Pour in the sauce mixture and stir continuously. Cook for 1 to 2 minutes until the sauce thickens to a glossy consistency. If it thickens too much, add a tablespoon of water to loosen it up.
  7. Assemble the Dish: Arrange the bok choy on a serving platter, placing the pieces neatly. Layer the crispy tofu strips on top. Drizzle the thickened sauce evenly over the tofu and bok choy. Garnish with sesame seeds and sliced green onions for extra flavor and a beautiful presentation.

tofu with sauce and bok choy

Meal Prep Paring Tips with Air Fryer Tofu

  • Noodles for a Takeout-Inspired Twist:

    • Stir-Fried Lo Mein or Rice Noodles – Toss the noodles with a bit of soy sauce and sesame oil for a delicious base.
    • Soba or Udon Noodles – These Japanese-style noodles add a chewy texture that works well with the crispy tofu.

  • Extra Veggies for More Texture and Flavor:

    • Sautéed Mushrooms – Add an earthy, umami-rich flavor that complements the sauce.
    • Roasted Carrots or Bell Peppers – Provide a natural sweetness that balances the salty-savory profile of the dish.
    • Steamed Edamame – A great side for extra plant-based protein and crunch.

  • Light and Refreshing Sides:

    • Cucumber Salad – A quick, tangy cucumber salad with rice vinegar and sesame seeds adds a refreshing contrast.
    • Miso Soup – A warm, umami-packed broth that makes the meal feel like a full restaurant experience.

  • Extra Toppings for More Depth:

    • Crushed Peanuts or Cashews – Add a crunchy texture and nutty flavor.
    • Chili Flakes or Sriracha – For those who love a spicy kick!
    • Fresh Cilantro or Thai Basil – Brighten up the dish with fresh herbs for an aromatic touch.

tofu with sauce and bok choy

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Frequently Asked Questions

What type of tofu works best for this recipe?

Firm or extra-firm tofu is the best choice because it holds its shape and crisps up nicely in the air fryer. Soft or silken tofu is too delicate and may fall apart during cooking.


What if I don’t have an air fryer?

You can bake the tofu in the oven at 400°F for 20–25 minutes, flipping halfway through, or pan-fry it in a little oil until golden brown on both sides.


Can I make this dish spicier?

Yes! To add heat, mix in chili flakes, sriracha, or gochujang into the sauce, or top with sliced fresh chilies before serving.

Posted on Leave a comment

Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌

Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!

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

Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg

shrimp with cauliflower rice

shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

This Cajun Shrimp & Cauliflower Rice is a quick, budget-friendly, and flavorful one-pan meal that’s perfect for beginners using pre-cooked shrimp and frozen cauliflower rice to save time while keeping it healthy!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 303 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz shrimp (pre-cooked, frozen)
  • 3 cups cauliflower rice (frozen)
  • 1/4 cup green onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup green bell pepper (diced)
  • 1/2 cup Roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Defrost: Defrost the shrimp and cauliflower rice according to the packaged instructions.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add green onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Cauliflower: Toss in the cauliflower rice and stir for about 2 minutes until heated through.
  • Add the Shrimp: Add the shrimp and seasonings and stir until everything is fully coated.
  • Garnish: Sprinkle with green onions.

Video

Notes

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

Nutrition

Calories: 303kcalCarbohydrates: 20gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 274mgSodium: 584mgPotassium: 1505mgFiber: 8gSugar: 7gVitamin A: 2467IUVitamin C: 143mgCalcium: 200mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!
  • Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.
  • Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!
  • Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.
  • One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!
  • Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.
  • Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!
  • Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.
  • Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.
  • Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.
  • Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.
  • Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.
  • Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

  1. Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.
  2. Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion
  3. Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.
  4. Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)
  5. Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.
  6. Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.

shrimp with cauliflower rice

Ingredient Swaps and Additions:

  • Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.
  • Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.
  • Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice
  • Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.

shrimp with cauliflower rice

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Frequently Asked Questions

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

Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.


Can I make this vegetarian?

Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.


Can I add a sauce for extra flavor?

Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.

Posted on Leave a comment

Hearty Egg White Muffins

vegetable egg muffins

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

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

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

vegetable egg muffins

vegetable egg muffins

Hearty Egg White Muffins

These Heart-Shaped Egg White Muffins are a healthy, protein-packed meal prep option filled with broccoli, red bell peppers, and melty cheese.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 72 kcal

Equipment

  • knife
  • cutting board
  • muffin pans
  • oven

Ingredients
  

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

Instructions
 

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

Video

Notes

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

Nutrition

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

The PrepYoSelf Newsletter

Why You’ll Love These Egg White Muffins:

  • Easy Meal Prep: Make a batch on Sunday, and you’ll have breakfast handled all week.
  • Healthy & Wholesome: Packed with protein, veggies, and just enough cheese to make them crave-worthy.
  • Grab-and-Go: Perfect for busy mornings, quick snacks, or even a light lunch with a side salad.
  • Adorable Presentation: Using a heart-shaped silicone muffin pan adds a fun twist, making them great for sharing with family or even meal prepping for special occasions.

Simple Ingredients You’ll Need

  • Egg Whites: Egg whites are the base of this recipe, providing a lean source of protein without the extra calories and fat found in whole eggs. They create a light and fluffy texture in the muffins and allow the vibrant colors of the veggies to shine through. Plus, they’re super versatile, soaking up the flavors of the ingredients around them—making every bite delicious!
  • Broccoli: Broccoli is not only packed with fiber, vitamins C and K, and antioxidants, but it also adds a satisfying crunch to the muffins. When finely chopped, broccoli softens just enough while baking, maintaining its bright green color and a bit of bite. It pairs beautifully with egg whites, adding both flavor and nutrition to each muffin.
  • Red Bell Peppers: Diced red bell peppers add a natural sweetness that balances the savory flavors of the muffins. Their vibrant red hue makes these egg white muffins visually appealing and boosts the dish with vitamins A and C. Red bell peppers also have a slightly crisp texture, complementing the softer egg whites and broccoli.
  • Shredded Cheese: A sprinkle of shredded cheese (cheddar, mozzarella, or your favorite variety) ties everything together. As the muffins bake, the cheese melts, adding a creamy, slightly salty flavor that makes each bite feel indulgent—without going overboard. Cheese also adds a golden, appetizing finish to the muffins, making them look as good as they taste.

vegetable egg muffins

How to Meal Prep This Breakfast Recipe

  1. Preheat the Oven: Preheat your oven to 350°F (175°C). While it’s heating up, lightly grease a heart-shaped silicone muffin pan with cooking spray to prevent sticking.
  2. Prepare the Muffin Cups: Pour the egg whites directly into each muffin cup, filling them about ¾ of the way full. This gives them room to puff up as they bake.
  3. Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers into each cup. Try to push the veggies down slightly so they’re covered by the egg whites—this helps them cook evenly.
  4. Top with Cheese: Sprinkle a pinch of shredded cheese into each cup. The cheese will melt and create a delicious, savory layer on top.
  5. Bake: Carefully place the muffin pan in the preheated oven. Bake for 20 to 25 minutes, or until the egg whites are fully set. You’ll know they’re ready when the tops look firm and no longer jiggle when you gently shake the pan.
  6. Cool & Release: Remove the muffins from the oven and let them cool in the pan for about 5 minutes. Then, use a small knife or spatula to gently loosen the edges before popping them out.

vegetable egg muffins

Pairing Tips:

  • Whole Grain Toast: Add avocado for healthy fats and fiber.
  • Fresh Fruit: Berries, sliced melon, or a citrusy fruit salad add natural sweetness and a boost of vitamins.
  • Greek Yogurt: For extra protein and a creamy texture, drizzle with a bit of honey or sprinkle with granola.
  • Apple Slices & Nut Butter: Adds crunch and healthy fats.
  • Cottage Cheese & Cherry Tomatoes: A fresh and protein-rich option to keep you energized.
  • Charcuterie Board: Include fresh fruits, nuts, cheeses, and whole-grain crackers.
  • Mini Pancakes or Waffles: Offer a touch of sweetness to balance the savory muffins.

vegetable egg muffins

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Frequently Asked Questions

Can I use whole eggs instead of egg whites?

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


Can I freeze the egg white muffins?

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


How do I reheat the muffins?

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

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Raspberry Oatmeal Muffins

heart shaped raspberry oatmeal muffins in a muffin pan

These Raspberry Banana Oatmeal Muffins are about to become your new go-to! They’re naturally sweet, packed with fiber, and bursting with fresh raspberry goodness—all while being ridiculously easy to prep ahead for the week.

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

Calories: 162kcal | Carbohydrates: 30g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 32mg | Sodium: 101mg | Potassium: 235mg | Fiber: 3g | Sugar: 17g | Vitamin A: 126IU | Vitamin C: 7mg | Calcium: 110mg | Iron: 1mg

heart shaped raspberry oatmeal muffins

heart shaped raspberry oatmeal muffins in a muffin pan

Raspberry Banana Oatmeal Muffins

These Raspberry Banana Oatmeal Muffins are a nutritious, meal-prep-friendly breakfast or snack made with simple ingredients like bananas, oats, raspberries, and honey for a naturally sweet, wholesome treat.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast, Snack
Cuisine American
Servings 6
Calories 162 kcal

Equipment

  • silicone muffin pan (use heart shaped or regular shaped mffin pans)
  • mixing bowl

Ingredients
  

  • 1 banana
  • 1 egg
  • 1 cup milk
  • 2 cups oatmeal
  • 1 cup raspberries
  • 1/4 cup honey
  • 1 teaspoon cinnamon powder
  • 1 teaspoon baking powder

Instructions
 

  • Preheat & Prep: Set your oven to 350°F and get your silicone muffin cups ready. (Heart-shaped ones make these extra fun, but regular ones work too!)
  • Mash & Mix: In a medium bowl, mash the banana until smooth. Add the egg, milk, honey, and cinnamon powder, stirring until the mixture is well combined.
  • Oats & Lift: Stir in the oatmeal and baking powder, mixing everything together until well incorporated.
  • Fill & Top: Evenly pour the mixture into 12 silicone muffin cups, filling each to the top. Gently press raspberries into each one so they sink into the batter.
  • Bake & Enjoy: Pop them into the oven for 20-25 minutes or until a toothpick inserted in the center comes out clean. Let them cool before removing from the cups.

Video

Notes

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

Nutrition

Calories: 162kcalCarbohydrates: 30gProtein: 5gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 32mgSodium: 101mgPotassium: 235mgFiber: 3gSugar: 17gVitamin A: 126IUVitamin C: 7mgCalcium: 110mgIron: 1mg

Why You’ll Love These Muffins:

  • Meal-Prep Friendly: Make a batch on Sunday, and you’ve got grab-and-go breakfasts or snacks ready for the whole week!
  • Nourishing & Wholesome: Made with real ingredients—banana, oatmeal, raspberries, and honey—so you’re fueling your body the right way.
  • No Mess, No Stress: No fancy equipment needed, just one bowl and a spoon! Plus, silicone muffin cups = zero sticking and easy cleanup.
  • Fun & Delicious: Who says healthy eating has to be boring? The heart-shaped muffins add a cute, playful touch that makes eating them even more enjoyable!

The PrepYoSelf Newsletter

Budget-Friendly Ingredients:

  • Banana: A ripe banana is the key to keeping these muffins naturally sweet without the need for refined sugar. It also adds moisture, helping the muffins stay soft and tender. Bananas are packed with potassium, fiber, and antioxidants, making them a great choice for sustained energy throughout the day.
  • Egg: The egg acts as a binder, holding all the ingredients together so the muffins don’t fall apart. It also adds a bit of protein, which helps keep you full longer and supports muscle health. If you need an egg-free option, a flaxseed or chia seed egg can work as a substitute.
  • Milk: Milk helps blend all the ingredients together smoothly while adding a creamy, slightly rich texture. It also provides calcium, vitamin D, and protein, all essential for strong bones and overall health. You can use dairy or plant-based milk, depending on your preference.
  • Oatmeal: Oats are the base of these muffins, replacing traditional flour to keep them gluten-free and packed with fiber. Oatmeal provides a satisfying texture and helps keep you full for hours. It also adds a mild, nutty flavor that pairs well with the banana and raspberries.
  • Raspberries: Fresh raspberries add a pop of tangy sweetness that balances out the rich banana and hearty oats. They are loaded with vitamins, fiber, and antioxidants, making them a great addition to a healthy diet. Pressing them into the muffin batter ensures they don’t get crushed while baking, keeping their juicy texture intact.
  • Honey: Honey adds a light caramel-like sweetness that complements the banana and raspberries. Unlike refined sugar, honey contains trace minerals and antioxidants that offer a bit more nutritional value while enhancing the overall flavor.
  • Cinnamon Powder: Cinnamon gives these muffins a subtle warmth and spice that enhances the natural sweetness of the banana and honey. It also has anti-inflammatory properties and can help regulate blood sugar levels.
  • Baking Powder: Since these muffins are made without traditional flour, baking powder is essential for adding a little lift. It helps create a soft, airy texture so the muffins don’t feel too dense or heavy.

heart shaped raspberry oatmeal muffins in a muffin pan

How to Meal Prep Raspberry Oatmeal Muffins

  1. Preheat & Prep: Preheat your oven to 350°F (175°C). Place 12 silicone muffin cups on a baking tray or lightly grease a standard muffin tin if not using silicone cups.
  2. Mash & Mix Wet Ingredients: In a medium-sized mixing bowl, peel the banana and mash it with a fork until smooth and lump-free. Crack the egg into the bowl and whisk it in with the banana. Pour in the milk, honey, and cinnamon powder, stirring well until everything is evenly combined.
  3. Add Dry Ingredients: Sprinkle in the oatmeal and baking powder. Stir everything together until the mixture is thick and well incorporated. The batter will be wetter than traditional muffin batter but should still hold together.
  4. Fill Muffin Cups & Add Raspberries: Using a spoon or small measuring cup, evenly distribute the batter into the 12 muffin cups, filling each to the top. Place raspberries on top of each muffin, gently pressing them down so they sink slightly into the batter.
  5. Bake & Check for Doneness: Place the muffins in the oven and bake for 20-25 minutes, or until the tops are golden brown. To check for doneness, insert a toothpick into the center of a muffin—if it comes out clean, they’re ready!
  6. Cool & Store: Remove the muffins from the oven and let them cool for 5-10 minutes before carefully removing them from the cups. This helps them firm up and prevents crumbling.

heart shaped raspberry oatmeal muffins

Meal Prep Pairing Tips:

  • Greek Yogurt: Pair with Greek yogurt for extra protein and creaminess. Add a drizzle of honey or a sprinkle of granola for crunch.
  • Egg or Nuts: Serve with a hard-boiled egg or a handful of almonds for additional protein and healthy fats.
  • Spreads: Spread with almond butter, peanut butter, or sunflower seed butter for extra flavor and healthy fats.
  • Swap for Different Sweeteners: Maple syrup instead of honey for a slightly richer, caramel-like flavor. Mashed dates for a natural sweetness boost with extra fiber.
  • Make It Dairy-Free: Use almond milk, oat milk, or coconut milk instead of regular milk.
  • Enhance the Texture & Flavor: Add chopped nuts (walnuts, pecans, or almonds) for crunch. Mix in dark chocolate chips for a hint of indulgence. Stir in shredded coconut for a tropical twist.

heart shaped raspberry oatmeal muffins

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Frequently Asked Questions

Can I use quick oats instead of rolled oats?

Yes! Quick oats work just fine and will give the muffins a slightly softer texture. If you prefer a more chewy texture, stick with rolled oats. Avoid using steel-cut oats as they won’t soften enough in this recipe.


Can I use frozen raspberries instead of fresh?

Absolutely! If using frozen raspberries, do not thaw them beforehand, as they might make the batter too wet. Just press them directly into the muffin batter and bake as usual.


Can I make these muffins in a regular muffin tin instead of silicone molds?

Yes! If using a regular muffin tin, be sure to grease it well or use paper liners for easy removal. The baking time may stay the same, but always check with a toothpick to see if they’re done.

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Pear Arugula Salad

pear and arugula salad with Marcona almonds and shallots

This Pear & Arugula Salad is everything you need—crunchy, sweet, nutty, and perfectly dressed with a fig-infused dressing that’s out of this world! Plus, it’s gluten-free, vegetarian, and loaded with anti-inflammatory, antioxidant-rich ingredients. Let’s get into why this needs to be in your meal prep lineup ASAP!

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

Calories: 447kcal | Carbohydrates: 34g | Protein: 14g | Fat: 31g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 0.01g | Cholesterol: 25mg | Sodium: 808mg | Potassium: 471mg | Fiber: 6g | Sugar: 18g | Vitamin A: 1219IU | Vitamin C: 15mg | Calcium: 368mg | Iron: 2mg

pear and arugula salad with Marcona almonds and shallots

pear and arugula salad with Marcona almonds and shallots

Pear Arugula Salad

This fresh and flavorful salad combines arugula, pear, marcona almonds, parmesan, and shallots, tossed with a sweet and tangy fig dressing for a light, yet satisfying dish.
No ratings yet
Prep Time 10 minutes
Course lunch, Salad
Cuisine American
Servings 2
Calories 447 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 4 cups arugula
  • 1 pear (thinly sliced, remove seeds and stems)
  • 1/4 cup Marcona almonds
  • 1 shallot (peeled, thinly sliced)
  • 2 oz grated parmesan cheese

Salad Dressing

  • 2 tablespoons Trader Joe's Fig Butter
  • 2 tablespoons Trader Joe's Limone Premuto Extra Virgin Olive oil
  • 1 tablespoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Make the Dressing: Whisk together fig butter, olive oil, lemon juice, garlic powder, and salt in a small bowl
    Note: You can also use a pre-made vinaigrette dressing such as balsamic dressing or honey mustard dressing.
  • Assemble the Salad: Place arugula in a large bowl and drizzle with dressing. Toss to coat evenly. (For meal prep, store the dressing separately and add before serving!)
  • Build It Up: Arrange dressed arugula on a serving platter. Layer the sliced pears, almonds, shallots, and parmesan on top.

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: 447kcalCarbohydrates: 34gProtein: 14gFat: 31gSaturated Fat: 7gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 0.01gCholesterol: 25mgSodium: 808mgPotassium: 471mgFiber: 6gSugar: 18gVitamin A: 1219IUVitamin C: 15mgCalcium: 368mgIron: 2mg

Why You’ll Love This Salad

  • Gluten-Free & Vegetarian: Perfect for those avoiding gluten while still enjoying a gourmet-quality meal.
  •  Carb Friendly: With arugula, pears, and marcona almonds, you get nutrient-dense carbs without the heavy starch.
  • Anti-Inflammatory Powerhouse: Olive oil, arugula, and almonds are rich in omega-3s and antioxidants that help reduce inflammation.
  • Antioxidant Boost: Pears, arugula, and shallots are packed with vitamins C and K, plus fiber to support digestion and overall health.
  • Meal Prep Perfection: Prepped in 10 minutes, this salad stays fresh, especially when storing the dressing separately.

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Ingredient Notes and Substitutions:

  • Arugula: This leafy green has a slightly peppery, nutty taste that balances the sweetness of the pear. It’s also loaded with vitamin K, folate, and antioxidants, making it a fantastic choice for an anti-inflammatory diet. Substitution: If you prefer a milder green, try baby spinach or mixed greens.
  • Pear: Pears bring a natural sweetness and juicy texture that complements the sharpness of arugula and the crunch of almonds. Plus, they’re high in fiber and vitamin C for digestive and immune support. Substitution: Swap for apple slices (such as Honeycrisp for extra crunch) if pears aren’t available.
  • Marcona Almonds: These Spanish almonds are softer, slightly buttery, and add a satisfying crunch. They’re packed with healthy fats and vitamin E, which help reduce inflammation. Substitution: Use regular roasted almonds, walnuts, or pistachios for a similar crunch. For a nut-free option, try pumpkin seeds (pepitas).
  • Shallot: Shallots provide a mild, slightly sweet onion flavor that enhances the savory elements of the salad. They’re also high in antioxidants and anti-inflammatory compounds.Substitution: Use thinly sliced red onion or even chives for a gentler onion flavor.
  • Grated Parmesan Cheese: Adds a salty, umami-rich element that ties everything together. Parmesan is naturally low in lactose, making it easier to digest for those with mild dairy sensitivities. Substitution: Use feta or goat cheese for a tangier bite, or nutritional yeast for a dairy-free alternative.
  • Trader Joe’s Fig Butter:This provides natural sweetness with deep, caramelized fig flavors that complement the pears beautifully. It’s also packed with polyphenols and fiber for added gut health benefits. Substitution: Swap for balsamic glaze or honey for a similar depth of flavor.
  • Trader Joe’s Limone Premuto Extra Virgin Olive Oil:This lemon-infused olive oil adds brightness while delivering healthy monounsaturated fats that support heart health. Substitution: Use regular extra virgin olive oil with a teaspoon of lemon zest for a similar citrusy touch.
  • Lemon Juice: Enhances the freshness and keeps the pears from browning while adding a little extra vitamin C.
  • Garlic Powder: Adds a subtle savory note without overpowering the delicate flavors.

pear and arugula salad with Marcona almonds and shallots

Basic Steps to Meal Prep Pear Arugula Salad

  1. In a small bowl, combine the fig butter, olive oil, lemon juice, garlic powder, and salt. Whisk together until smooth and set aside. This will be your salad dressing.
  2. In a large salad bowl, add the arugula. Drizzle the prepared dressing over the arugula and toss gently to coat all the leaves evenly. (If you prefer a different dressing, you can use balsamic vinaigrette or your favorite dressing.)
  3. Once the arugula is dressed, transfer it to a serving platter, spreading it out evenly.
  4. Arrange the thinly sliced pear on top of the arugula. Next, sprinkle the marcona almonds, grated parmesan cheese, and thinly sliced shallots over the salad.
  5. Meal Prep Tip: If you’re making this salad ahead of time, store the dressing separately in a small container to keep the salad fresh. Drizzle the dressing on just before you’re ready to eat.

pear and arugula salad with Marcona almonds and shallots

Pro Tips & Techniques for the Perfect Pear & Arugula Salad

  • How to Keep Arugula Fresh & Crisp: If using fresh arugula, wash and dry it thoroughly using a salad spinner to remove excess moisture.
  • How to Slice Pears Perfectly: Use a sharp chef’s knife to cut the pear in half, then quarters. Remove the core with a small paring knife or spoon before slicing.
  • Prevent Browning: Toss sliced pears in a little lemon juice to keep them fresh and prevent oxidation.
  • Achieving the Perfect Dressing Emulsion: Use a whisk or small mason jar to mix the fig butter, olive oil, lemon juice, and spices. Shake or whisk vigorously until the dressing is smooth and well combined. This helps the oil and fig butter emulsify properly for even coating.
  • Meal Prep & Storage Hacks: Store all ingredients separately, especially the dressing, to keep everything fresh and crisp. Keep the dressing in a small leak-proof container (like a mini glass jar or silicone dressing cup) and add just before eating.

pear and arugula salad with Marcona almonds and shallots and baked chicken thighs

Add a Protein for a protein boost:

  • Grilled Chicken Breast: A simple, juicy grilled or roasted chicken breast adds lean protein without overpowering the delicate flavors.
  • Seared Salmon: The richness of salmon pairs beautifully with the tangy dressing and crunchy almonds.
  • Shrimp: Lightly sautéed or grilled shrimp adds a fresh, slightly sweet contrast.
  • Crispy Chickpeas: For a vegetarian, plant-based protein boost, roasted chickpeas provide a crispy, savory bite.
  • Hard-Boiled Eggs: A quick and easy protein option that adds creaminess and extra nutrients.

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Frequently Asked Questions

Can I use a different dressing?

Absolutely! While the fig butter dressing adds a unique flavor, you can swap it for balsamic vinaigrette, honey mustard dressing, or lemon vinaigrette.


What can I substitute for Marcona almonds?

If you don’t have Marcona almonds, try toasted walnuts or pecans (for a nutty crunch), pumpkin seeds (pepitas) (nut-free option), slivered almonds (a more budget-friendly alternative)


Can I swap arugula for another green?

Yes, you can use baby spinach, mixed greens, or baby kale.

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Sweet Chili Beef and Broccoli Cashew Stir Fry

beef and broccoli cashew stir fry

If you’re looking for a quick, flavor-packed meal that’ll keep you on track with your healthy eating goals, this Sweet Chili Beef & Broccoli Cashew Stir-Fry is IT! It’s got that perfect balance of sweet, savory, and crunchy goodness—plus, it’s a breeze to make!

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

Calories: 460kcal | Carbohydrates: 29g | Protein: 41g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 0.5g | Cholesterol: 88mg | Sodium: 2311mg | Potassium: 1137mg | Fiber: 5g | Sugar: 15g | Vitamin A: 2436IU | Vitamin C: 162mg | Calcium: 97mg | Iron: 6mg

beef and broccoli cashew stir fry

beef and broccoli cashew stir fry

Sweet Chili Beef and Broccoli Cashew Stir Fry

This Sweet Chili Beef & Broccoli Cashew Stir-Fry is a quick, flavorful, and meal prep-friendly dish packed with protein, crunchy veggies, and a sweet-savory kick—perfect for busy individuals craving a healthy, global-inspired meal!
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 460 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 1 tablespoon garlic (minced)
  • 4 tablespoons soy sauce
  • 2 tablespoons sweet thai chili sauce
  • 1/4 teaspoon garlic
  • 1/4 teaspoon pepper
  • 2 cups broccoli florets
  • 1 red bell pepper (sliced)
  • 1 teaspoon sesame seeds
  • 1 oz cashew nuts
  • 1 tablespoon fresh lime juice
  • 1 tablespoon olive oil

Instructions
 

  • Make the Sweet Chili Glaze: In a small bowl, mix together the soy sauce, sweet chili sauce, garlic powder, and pepper. Set aside—this is the magic sauce that brings everything together!
  • Sauté the Aromatics: Heat the olive oil in a pan over medium-high heat. Add the diced red onions and minced garlic. Sauté for about a minute until fragrant and softened.
  • Brown the Beef: Add the ground beef and break it up with a spatula. Cook until browned and no longer pink, about 4-6 minutes.
  • Add the Veggies & Sauce: Toss in the broccoli and red bell pepper. Pour in the sweet chili soy glaze and stir well. Let everything cook for another 2-3 minutes, just until the veggies are tender-crisp.
  • Garnish & Serve!: Sprinkle in the sesame seeds and cashews for extra crunch. Squeeze fresh lime juice over the top for that final bright, zesty flavor.

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: 460kcalCarbohydrates: 29gProtein: 41gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.5gCholesterol: 88mgSodium: 2311mgPotassium: 1137mgFiber: 5gSugar: 15gVitamin A: 2436IUVitamin C: 162mgCalcium: 97mgIron: 6mg

Why This Meal Prep Recipe is a Game-Changer

  • Super Easy & Beginner-Friendly – No fancy techniques here! Just simple, straightforward cooking with big flavors.
  • Meal-Prep Perfection – This stir-fry stays fresh for days, making it an excellent grab-and-go meal.
  • Packed with Nutrients – You’re getting protein from the beef, fiber-rich veggies, and healthy fats from the cashews.
  • Customizable for Any Diet – Pair it with rice, noodles, or go low-carb with cauliflower rice or lettuce wraps!
  • Global Flavors Made Simple – That Thai sweet chili sauce gives you an irresistible sweet-heat kick with minimal effort.
  • Quick to Make – Just 20 minutes from start to finish! Perfect for busy schedules.
  • Budget-Friendly – Minimal ingredients, maximum flavor, and way cheaper than takeout!

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Tasty Ingredients for Stir Fry

  • Lean ground beef works best for a balanced meal.
  • Red Onion, diced – Adds a mild sweetness and depth of flavor.
  • Minced Garlic – Freshly minced for the best taste, or use pre-minced for convenience.
  • Soy Sauce – Provides a savory, umami-rich base for the sauce.
  • Sweet Thai Chili Sauce – Adds the perfect mix of sweet and spicy.
  • Garlic Powder – Enhances the garlic flavor without overpowering.
  • Black Pepper – Adds a subtle kick.
  • Broccoli Florets – Keep them bite-sized for even cooking.
  • Red Bell Pepper, sliced – Adds color, crunch, and a touch of sweetness.
  • Sesame Seeds – A small but mighty garnish for nutty flavor.
  • Cashew Nuts – Adds crunch and healthy fats.
  • Fresh Lime Juice – Brightens the dish with a zesty finish.

beef and broccoli cashew stir fry

How to Make Beef and Broccoli Cashew Stir Fry

  1. Prepare the Sweet Chili Sauce: In a small bowl, mix together the soy sauce, sweet Thai chili sauce, garlic powder, black pepper, and water. Stir well until combined, then set aside. This sauce will coat the beef and veggies, giving them an irresistible sweet and savory flavor.
  2. Sauté the Aromatics: Heat 1 tbsp olive oil in a large pan or wok over medium-high heat. Once the oil is hot, add the diced red onion and minced garlic. Stir frequently and cook for about 1-2 minutes, until the onions soften and the garlic becomes fragrant. Be careful not to burn the garlic—it should be golden, not brown.
  3. Brown the Beef: Add the ground beef to the pan, breaking it apart with a spatula as it cooks. Stir frequently to ensure even browning. Cook for 4-6 minutes until the beef is no longer pink and fully cooked through. If there is excess grease, carefully drain it before moving to the next step.
  4. Add the Vegetables & Sauce: Toss in the broccoli florets and sliced red bell pepper. Give everything a good stir so the veggies start cooking evenly. Then, drizzle the sweet chili soy sauce mixture over the beef and veggies. Stir well to coat everything in the sauce. Cook for another 2-3 minutes, until the broccoli is bright green and slightly tender but still crisp. The bell peppers should soften slightly while keeping a little crunch.
  5. Add Final Touches & Serve: Sprinkle the sesame seeds and cashew nuts over the stir-fry, adding a delicious crunch to the dish. Finally, drizzle fresh lime juice over the top to enhance the flavors.

beef and broccoli cashew stir fry

Meal Prep Tips for Beef Stir Fry

  • Extra Add-Ins for More Flavor & Texture: Fried Egg – Add a sunny-side-up egg for an extra protein boost! Avocado Slices – Creamy avocado balances out the heat. Chopped Green Onions – A fresh garnish to bring everything together.
  • Protein Swaps: Ground Turkey or Chicken – A leaner option with a slightly milder flavor. Tofu or Tempeh – For a plant-based alternative, crumble tofu or slice tempeh. Shrimp – Adds a seafood twist and pairs well with the sweet chili sauce.
  • Vegetable Swaps: Snap Peas – Adds extra crunch and natural sweetness. Carrots – Thinly sliced or shredded for added color and texture. Zucchini or Mushrooms – Great for bulking up the dish while keeping it low-calorie.
  • Sauce Swaps: Coconut Aminos – A lower-sodium, soy-free alternative to soy sauce. Sriracha or Red Pepper Flakes – If you want to add extra heat! Honey + Sriracha – Mix these together for a homemade sweet chili-style sauce.

beef and broccoli cashew stir fry

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Frequently Asked Questions

What kind of pan should I use?

A wok or large skillet works best for stir-fries because they distribute heat evenly and allow for quick cooking. If using a non-stick pan, you may need a little extra oil to prevent sticking.


What’s the best way to meal prep this for work lunches?

Store in airtight containers with rice, noodles, or cauliflower rice. Reheat in the microwave for 1-2 minutes with a splash of water to keep it from drying out.


Can I make this without nuts?

Yes! If you have a nut allergy or prefer to skip the cashews, try: Toasted sunflower seeds – Crunchy and nut-free. Adds a subtle nutty flavor. Water chestnuts – For a satisfying crunch.