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Steak Wrap with Air Fryer Eggplant Fries

steak wrap

Thinly sliced steak in a flatbread wrap served with crispy and golden Air Fryer Eggplant Fries!

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White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

This recipe is packed full of protein and nutrients and tastes like a delicious meal you ordered from a fancy restaurant.

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Steak Wrap Ingredients

  • Sirloin Steak: Purchase thinly sliced sirloin steak. You can also use flank steak or any steak of your choice.
  • Seasonings: We used garlic powder, dried oregano, and salt.
  • Veggies: We added sliced red onions, tomatoes, and baby spinach.
  • Flatbread Wraps: If you can’t find flatbread wraps, you can substitute with regular tortilla wraps or a pita.
White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

Air Fryer Eggplant Fries

  • Eggplant: Instead of regular potato fries, we wanted to use another kind of vegetable with our wrap, so we used eggplant. You can also slice up portobello mushrooms, yellow squash, or zucchini.
  • Eggs: This ingredient will help bind the breadcrumbs to the eggplant.
  • Breadcrumbs: You can use any kind such as panko breadcrumbs.
  • Seasonings: We used the same seasonings from the steak seasonings.
White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

How to Make a Steak Wrap with Eggplant Fries

For this recipe, you are making the main dish, the side dish, and the sauce. We started with the Eggplant Fries first. Meanwhile, we marinated steak and cooked it on the indoor grill. While everything is cooking, we mixed up our yogurt sauce. Here are the three main components of this recipe:

Air Fryer Eggplant Fries

  1. Prepare the breadcrumb mixture: Whisk together the eggs with a little bit of water in one shallow bowl. In another bowl, mix together the breadcrumbs and seasonings
  2. Cut the eggplant: Slice the eggplant lengthwise into “french fry strips”
  3. Apply the breadcrumbs: Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs
  4. Place in the Air Fryer: Arrange the fries in a single layer and spray with cooking spray. Cook until it is golden brown

Steak Wrap

  1. Heat an indoor grill on medium-high heat.
  2. Meanwhile, season the steak and coat it with olive oil.
  3. Sear the steak on the indoor grill on each side for a few minutes until you reach your desired doneness.
  4. Let the steak rest before slicing it into strips.
  5. Assemble your steak wrap with the toppings.

Yogurt Sauce

  1. In a small bowl, mix together the yogurt, lemon juice, and seasonings.
  2. You can also substitute the yogurt with sour cream or mayonnaise.
  3. Feel free to also add finely diced cucumbers, chopped fresh dill, or chopped chives to add more texture and flavors.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with breaded eggplant fires and a steak wrap with yogurt sauce.

Meal Prep Tips for A Steak Wrap and Eggplant Fries

  • Steak: Use thinly cut steak for this recipe so that it cooks quickly. You can also purchase seak and cut it into thin strips
  • Prepping thick steaks: If you have a meat mallet, you can pound thick steaks into 1/2 inch thickness
  • Wrap: If you don’t want to use a flatbread wrap, you can also use a lettuce wrap or serve the steak on top of salad mix for a lower carb option
  • Cook method variations: If you don’t have an Air Fryer, bake the eggplant fries in the oven at 425F and cook it for about 15 minutes, flipping the fries halfway through.
  • Reheating Eggplant Fries: It is best to reheat them in the Air Fryer at 350F for 2 to 3 minutes. Otherwise, they may become soggy if reheated in the microwave.
Plate with breaded eggplant fires and a steak wrap with yogurt sauce.
steak wrap

Steak Wrap with Air Fryer Eggplant Fries

Easy delicious Steak Wrap with crispy and golden brown Air Fryer Eggplant Fries
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • shallow plate
  • indoor grill pan
  • Air Fryer

Ingredients
  

Steak Wrap

  • 12 oz sirloin steak (thinly sliced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup red onions (sliced)
  • 1 roma tomato (sliced)
  • 1 cup baby spinach
  • 2 flatbread wraps

Air Fryer Eggplant

  • 1/2 eggplant
  • 2 large eggs
  • 1 cup breadcrumbs
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • cooking spray

Yogurt Sauce

  • 1/2 cup yogurt
  • 1 lemon (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Eggplant Fries

  • In one shallow bowl, whisk together the eggs with 1/2 cup of water. In another shallow plate, mix together the breadcrumbs and seasonings.
  • Cut the eggplant lengthwise into 5 inch strips that are 1/2 inch thick. Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs.
  • Arrange the coated eggplant in a single layer in the air fryer basket and spray with cooking spray on all sides. Cook in the air fryer for about 8 minutes at 375F until golden brown

Yogurt Sauce

  • In a small mixing bowl, add the yogurt and squeeze in lemon juice. Add the seasonings and mix well.

Steak Wrap

  • Meanwhile, marinate the steak with the seasonings and coat it with olive oil.
  • Heat an indoor grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let the steak rest before slicing it into small strips
  • Spread some of the yogurt sauce on the flatbread and add the baby spinach. Layer the steak slices, sliced tomato, and sliced red onions on top. Serve with the eggplant fries and yogurt dipping sauce.

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Frequently Asked Questions

What are the health benefits of eggplant?

It is a low-calorie vegetable that provides fiber and a range of nutrients such as copper, manganese, and thiamine.

How to pick eggplant?

Pick an eggplant that is slightly firm, but not hard with a nice purple color on the outside.

Do I need to peel my eggplant?

No, the skin is entirely edible and provides many nutrients. However, some prefer to peel the eggplant because it can be tough with some larger eggplants.

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Cranberry Oatmeal Muffin Bars

cranberry oat muffins

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert!

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White plate with cranberry oatmeal muffin bars.

We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with fuel and energy. And actually, the cranberries, oats, and a pinch of cinnamon make this recipe enjoyable to eat any time of they day.

Why are these cranberry oat bars healthy?

  • Rolled oats are a type of whole grain that provides a good source of fiber and nutrients

  • Cranberries are a rich source of vitamin C which is good for your skin, muscles, and bones

  • These are two healthy ingredients that you should stock up on as a solo cook

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Simple Ingredients for Cranberry Oatmeal Muffin Bars

We use common ingredients that you could easily have on hand. The main ingredients are rolled oats, eggs, and some sort of liquid.

  • Rolled oats: We used rolled oats for this recipe, but you could easily use quick-cooking oats. Using the oats gives some texture versus only using flour

  • Flour: You could omit the flour, however, we like incorporating just a small amount because it helps provide the muffin-like texture

  • Eggs: Eggs play an important role in baking since they help provide structure, add moisture, and act as a glue

  • Sweetener: You can use regular sugar, honey, or maple syrup

  • Applesauce: Applesauce is a great fat replacer in many baked goods. The moisture also will keep most baked goods moist and fresh longer

  • Cranberries and orange juice: Adding fruit to your baked goods is a great way to add fiber and additional vitamins and nutrients

Mixing bowls that include the ingredients for cranberry oatmeal muffin bars, such as, cranberries, egg, sugar, rolled oats, flour, orange, and olive oil

How to Prepare Oatmeal Muffin Bars for One:

  1. Preheat the oven to 400F. Grease your baking dish.

  2. In a mixing bowl, mix together your wet ingredients: egg, applesauce, orange juice, and maple syrup.

  3. Next add your dry ingredients: flour, oats, baking soda, and baking powder.

  4. Then, fold the cranberries into the batter.

  5. Finally, pour the batter into the baking dish and bake in the oven until the center is fully cooked.

Reference the recipe card below for detailed instructions.

A small baking dish with a golden brown cranberry oatmeal muffin bar.

Meal Prep Tips for Cranberry Oat Muffin Bars:

  • Other Fillings: Add chopped nuts, dried fruit, nut butter, or chia seeds

  • Other Prep Methods: You can also pour the batter into a small muffin pan and make separate portions

  • To Serve: Enjoy these muffin bars with yogurt. To repurpose them, you can also crumble them up and use them as a yogurt topping

  • Storage: Store them in an air-tight container or Ziploc bags in the refrigerator for up to 3 to 4 days

  • To Reheat: Heat them in the microwave until they warm through

Baking dish with cranberry muffins surrounded by other dishes stored in glass meal prep containers.

cranberry muffin

Cranberry Oatmeal Muffin Bars

Decadent cranberry oatmeal muffin bars that are easy to make and even more enjoyable to eat!
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 large egg
  • 2 tablespoons maple syrup
  • 1 orange (juiced)
  • 1/4 cup applesauce
  • 1/4 cup flour
  • 1/2 cup rolled oats
  • 1/2 cup fresh cranberries (chopped)
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • In a mixing bowl, whisk together the eggs, sugar, and juice of one orange
  • Next, add the flour, oats, baking powder, and baking soda and mix well
  • Then, add the cranberries and fold them into the batter
  • Grease a baking dish with olive oil and pour in the batter
  • Bake in the oven for 15-20 minutes

Notes

Substitutions: If you don’t have fresh cranberries, you can use dried cranberries

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Frequently Asked Questions

Is maple sugar healthier than sugar?

Although maple sugar is still high in sugar it has a lower glycemic index than table sugar. This could raise blood sugar slower than regular sugar.

Can I use frozen fruit?

Yes, any type of fillings will work well. If using frozen fruit, you don’t have to thaw it out before you mix it into the batter.

Can I use instant oatmeal for baking?

Yes, you can use rolled oats and instant oatmeal interchangeably in most baked oatmeal recipes.

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Easy Cauliflower Fried Rice

cauliflower rice

Easy, high protein, vegetarian cauliflower fried rice made in less than 15 minutes!

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Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

If you’re la huge cauliflower fan and love seeing it incorporated in tasty ways, then, you’ll appreciate this vegetarian “fried rice” recipe. Here’s why you’ll enjoy this recipe:

  • Super quick and simple, but still healthy and delicious at the same time

  • It’s a great high-protein vegetarian recipe

  • And..it’s fried rice without the guilt!

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To Prepare This Cauliflower Fried Rice, You’ll Need

  • Cauliflower Rice: You can make your own cauliflower rice, but to save time you can use pre-cut packaged options that can be found in the produce aisle or in the frozen section

  • Frozen Peas: You can use canned peas or frozen peas.

  • Shredded Carrots and Red Cabbage: These two ingredients add a variety of nutrients, but they also add beautiful colors to this dish

  • Aromatics: We used red onions and garlic, but you can also add green onions or shallots for this recipe

  • Seasonings: We seasoned our fried rice with coco aminos and sesame oil, but you can use regular soy sauce. If you want to add heat, you can also add chili oil

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

How to Make Cauliflower Fried Rice in Less Than 15 Minutes

  1. Add oil to a heated wok and stir fry the onions and garlic.

  2. Next, add the cauliflower rice and stir until they soften. Sprinkle with the seasonings.

  3. Finally, add the peas, carrots, cabbage, sesame oil, and coco aminos.

  4. Stir everything around.

Reference the recipe card below for detailed instructions.

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

Meal Prep Tips for Cauliflower Fried Rice

  • Vegetables: We used carrots and red cabbage, but you can use any kind of vegetables that you have on hand. Broccoli is also a good vegetable with a high amount of protein

  • Nuts: You can also add nuts for more protein such as cashews or peanuts

  • Herbs: To add flavor, you can also garnish with chopped green onions or fresh sliced basil leaves

  • Coco aminos: You can also substitute this with regular soy sauce

  • Added Protein: You can also add scrambled eggs to this recipe for more protein (note: adding eggs will turn the recipe into a vegetarian recipe instead of a vegan recipe)

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

cauliflower fried rice

Cauliflower Fried Rice

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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 cups cauliflower rice
  • 1 cup frozen peas
  • 1 cup shredded carrots
  • 1/4 cup shredded red cabbage
  • 1/2 cup red onions (diced)
  • 2 cloves garlic (minced)
  • 1/4 cup coco aminos
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 teaspoon sesame oil
  • 1 tablespoon olive oil

Instructions
 

  • Add 2 tbsp of olive oil to the saute pan on medium-high heat, then add the red onion, and garlic and saute until wilted.
  • Then add the cauliflower and saute for 5 to 7 minutes until softened. Season with garlic powder, onion powder, and pepper.
  • Finally, add the peas, shredded carrots, red cabbage, sesame oil, and coco aminos (or soy sauce). Stir all ingredients well for another 5 minutes.

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Frequently Asked Questions

Are peas high in protein?

Peas are a legume so they are a good source of protein. They provide about 2 grams of protein for ½ cup of serving.

Are peas good for weight loss?

They are relatively low in calories and packed with fiber and protein which is a great option for weight-loss diets.

What are the benefits of eating peas?

They are a good source of vitamins C, E, zinc, and antioxidants that can help strengthen your immune system along with a balanced diet.

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Baked Pine Nut Crusted Tilapia with Spinach

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.

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Round plate with baked pine nut crusted tilapia with sauteed spinach.

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.

This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.

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Here’s What You Need

  • Tilapia: You can use any kind of white fish such as cod, grouper, or halibut

  • Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health

  • Spinach: Spinach is also a good source of fiber and vitamins

  • Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor

Round plate with baked pine nut crusted tilapia with sauteed spinach.

How to Bake Pine Nut Crusted Tilapia

  1. Pre-heat the oven to 400F.

  2. Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.

  3. Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.

  4. Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.

  5. Spinach: Meanwhile, saute the spinach in a saute pan.

Reference the recipe card below for detailed instructions.

Glass meal prep container with baked pine nut crusted tilapia with sauteed spinach.

Meal Prep Tips for Pine Nut Crusted Tilapia

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

  • To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables

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

Glass meal prep containers with baked pine nut crusted tilapia with sauteed spinach.

pine nut fish

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

Try this low-carb baked white fish with a pine nut crust and sauteed spinach.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 3 tablespoons pine nuts
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon dijon mustard
  • 1 teaspoon olive oil

Spinach

  • 6 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small plastic bag, add the pine nuts, chopped chives, olive oil, paprika, garlic powder, salt. Use mallet or small pan to crush the pine nuts into crumbs.
  • Place the tilapia fillets on a sheet pan and spread the dijon mustard on top of each fillet. Sprinkle the pinenut mixture on top and pat it down, making sure the whole fillet is covered. Bake it in the oven for 12 to 15 minutes,
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the spinach until it wilts. Season with garlic powder and salt.
  • After the tilapia bakes, carefully remove it from the oven and serve with the sauteed spinach

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Frequently Asked Questions

What benefits do pine nuts have?

They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.

What if I don’t have pine nuts?

You can also use chopped almonds in place of pine nuts.

What can I serve with this meal?

You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.

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Grilled Balsamic Steak Salad with Sweet Potato

balsamic steak

Some things are just meant to be just like this Balsamic Glazed Steak Salad with Savory Sweet Potato Wedges!

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Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Prepping tasty meals can be challenging, especially if you’re short on time. But meal prepping in advance can help set you up for success during the week. You’ll be able to enjoy tasty wholesome meals during your busy work week.

This steak dinner is rich in iron, Vitamin C, and fiber. Adding balsamic vinegar to the steak marinade is an easy way to add flavor to your steak. Baking the sweet potato wedges saves you from unnecessary calories from cooking it in the deep fryer.

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Ingredients for Easy Steak Salad and Sweet Potato

  • Steak: We splurged a bit and used NY Strip steak because of its intense and bold beef flavors. It’s not the most tender steak, but it still gives a robust flavor. However, you can use your choice of steak

  • Sweet Potato: Steak always goes well with potatoes, but we wanted to incorporate some Vitamin A which is found in sweet potatoes. It also has a lower glycemic index than regular potatoes making it carb-friendly

  • Balsamic Glaze and Seasonings: If you don’t have a balsamic glaze, you can also use a mixture of honey and soy sauce. The glaze gives the steak a good sear, char, and caramelization from grilling it on the pan

  • Salad Mix: We went with a spring mix that contains a mix of tender baby lettuce, spinach, and sometimes red and green romaine. However, you can go with whatever salad mix you have on hand

Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

How to Make Steak Salad and Baked Sweet Potato Wedges

  1. Pre-heat the oven to 400F.

  2. Prep the sweet potato by slicing it into wedges and baking them in the oven.

  3. Meanwhile, marinate the steak with balsamic glaze, olive oil, and seasonings.

  4. Heat the grill on medium-high heat. Sear the steak on each side until you reach your desired doneness.

  5. Serve the salad with your choice of salad dressing.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Meal Prep Tips for Balsamic Steak and Sweet Potatoes

  • Cooking option: If you have an Air Fryer, you can also air fry the seasoned sweet potato wedges at 350F for 8 minutes

  • Glaze: You can make your own homemade salad dressing by mixing together the following: 1/4 cup balsamic glaze, 1/4 cup olive oil, 1 tbsp honey, 1 tbsp dijon mustard, 1/4 tsp thyme, 1/4 tsp garlic powder, 1/4 tsp salt. Save it in a glass jar and store it in the fridge. It will keep well for up to 2 weeks. Just be sure to give it a shake before serving.

  • To Store: This meal can be stored in an air-tight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

steak and sweet potato

Grilled Balsamic Steak Salad with Roasted Sweet Potato Wedges

Sizzling balsamic steak dinner with roasted sweet potatoes served with a fresh green salad.
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • grill pan
  • sheet pan
  • oven

Ingredients
  

  • 12 oz NY strip steak (6 oz each, thinly sliced)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 2 tablespoons olive oil
  • 2 small sweet potatoes
  • 4 cups spring mix salad
  • 4 tablespoons your choice of salad dressing
  • 1/4 cup cherry tomatoes (sliced)

Instructions
 

  • Preheat the oven to 400F. Mix together the paprika, garlic powder, and salt in a small bowl.
  • Peel the sweet potato, and slice it into 1/2 inch wedges. Layer the wedges on a sheet pan and sprinkle with half of the seasoning and coat with half of the olive oil. Place the sheet pan in the oven and roast in the oven for about 20 minutes until the sweet potato wedges are crispy.
  • Meanwhile, place the steak in a mixing bowl and season with the rest of the seasoning mix. Then, drizzle it with balsamic glaze and olive oil. Mix it all around until the steak is fully coated with the seasonings and balsamic glaze.
  • Heat a grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until you reach your desired donness.
  • Serve the steak and sweet potatoes with a side salad and your choice of salad dressing.

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Frequently Asked Questions

What meat compliments sweet potato?

Other than beef, chicken and pork taste delicious with sweet potatoes. 

What else goes well with sweet potato wedges?

You can serve it with baked chicken strips, deli sandwiches, or even make chili fries.

What is balsamic glaze good on?

You can drizzle this glaze on other grilled vegetables, toasted bruschetta, and even on top of juicy strawberries and as a sauce for vanilla ice cream.

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Celery & Peanut Chicken Stir Fry

peanut chicken

If you have a wok or skillet, this Celery & Peanut Chicken Stir Fry is a tasty recipe to make it in!

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Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Stir Fry is one of our favorite meal prep methods because it’s fast and you can make everything in one skillet.

The PrepYoSelf Newsletter

What is Stir Fry?

  • It’s a quick meal prep method to combine vegetables and protein in a single dish and is relatively healthy

  • The key to a successful stir fry is frying small pieces of food in a large pan over high heat

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Stir Fry

  • Start with the protein to get a good sear

  • Avoid overcrowding the pan

  • Add the vegetables at the end so they don’t get mushy

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Protein: We used boneless chicken thighs cut into small pieces, but you can also use seafood such as shrimp and beef for your protein in stir fry.

  • Vegetables: We cut up celery, carrots, red onions, and green onions. They were all thinly sliced for fast cooking.

  • Peanut sauce: We blended together peanut butter, soy sauce, garlic powder, lime juice, and sesame oil.

How to Make Easy Peanut Chicken Stir Fry

  1. In a small bowl, whisk together the peanut sauce until it is well blended.

  2. Add oil to a hot wok and saute the chicken until it fully cooks and turns golden brown.

  3. Next, add the sliced vegetables and stir them around for a few minutes until they are tender.

  4. After everything cooks, pour in the peanut sauce and stir until everything is fully coated.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Peanut Chicken Stir Fry

  • To Serve: Serve this with steamed rice or soba noodles. If you want to keep it low carb, you can serve it with cauliflower rice or in a large lettuce wrap.

  • To Store: Store it in an airtight container for up to 3 days in the refrigerator.

  • To Reheat: Warm it up in the microwave until it is heated through.

chicken stir fry

Peanut Chicken Celery Stir Fry

Savory Peanut Chicken Stir Fry with Crispy Celery Sticks made in less than 20 minutes.
5 from 1 vote
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs (cut into one inch cubes)
  • 1 cup celery sticks (thinly sliced)
  • 1 cup carrots (thinly sliced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup green onions (thinly sliced)
  • 1 tablespoon olive oil

Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 lime (juiced)
  • 1 teaspoon sesame oil

Instructions
 

  • In a bowl, whisk together the peanut sauce until well blended.
  • Add olive oil to a wok on medium high heat and saute the cubed chicken pieces for about 7 to 10 minutes until it fully cooks and turns golden brown.
  • Next, add the sliced onions, green onions, celery, and carrots and continue to stir for another 2 to 3 minutes.
  • Then, add the peanut sauce to the wok and stir until the chicken is fully coated with the sauce.

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Frequently Asked Questions

How to cut vegetables for stir fry?

It is best to cut the vegetables into small pieces so that it cooks quickly on high heat.

What can I use to cook stir fry if I don’t have a wok?

You can also use a saute pan or skillet.

What can I eat with a stir fry?

If you want to keep it low carb, serve it cauliflower rice. Otherwise, it goes well with steamed rice or noodles.

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Air Fryer Sweet and Sour Chicken Wings

sweet and sour chicken wings

Who says meal prep can’t be just as tasty as takeout? Try these tasty Crispy Air Fryer Chicken Wings coated in a sweet and sour sauce!

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Round plate with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

Why We Love These Air Fryer Chicken Wings

The best part of this recipe is that the sauce can be easily made from common pantry staples. All you need is canned pineapple juice, ketchup, rice vinegar, soy sauce, and sugar.

Cooking the chicken wings in the Air Fryer is so simple and can be done in less than 30 minutes. You’ll have a healthier and tastier version of this classic sweet and sour-chicken take-out meal.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken: We used a mixture of chicken drummettes and flappers, but if you prefer boneless wings, you can use chicken tenderloins or chicken breast chunks.

  • Pineapple: Pineapple is often found in sweet and sour sauces because of its tangy flavors, but you can also use orange juice as a substitute.

  • Red Bell Pepper: You can use yellow or orange bell peppers as well.

  • Soy Sauce: This will help darken the sauce and add salty, savory flavors.

  • Ketchup: If you don’t have ketchup, you can use tomato paste or tomato sauce.

  • Honey: You’ll need a sweetener for the sauce. If you don’t have honey, you can also use brown sugar.

  • Cornstarch: The cornstarch will help thicken the sweet and sour sauce.

  • Garlic Powder: You can use minced garlic, but garlic powder will work just fine.

  • Olive oil: Coat the chicken with oil or spray with cooking spray so that it can get crispy in the Air Fryer.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

How to Make Sweet and Sour Chicken Wings

  1. In a small bowl, marinate the chicken wings with the soy sauce and garlic powder.

  2. Then, coat it with olive oil and place the chicken in the Air Fryer and cook it until it is fully cooked and crispy.

  3. Meanwhile, prepare the sweet and sour sauce on the stovetop. Add the bell peppers, pineapple chunks, pineapple juice, ketchup, soy sauce, and honey to a heated sauce pot and let it simmer for a few minutes.

  4. Add a cornstarch slurry to the sauce to thicken the sauce.

  5. After the chicken cooks in the Air Fryer, top them off with the sweet and sour sauce.

Reference the recipe card below for detailed instructions.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

Meal Prep Tips for Air Fryer Chicken Wings

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F until it is crispy

  • To serve: Serve with a side of steamed rice or noodles. You can also use cauliflower rice if you prefer a low-carb option.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. You can also keep the sauce separate from the chicken until you are ready to eat the meal, then drizzle the sauce on top of the chicken.

  • To Reheat: Both the chicken wings and sauce can be reheated in the microwave.

  • Leftover pineapple: Use them up in morning smoothies or enjoy them as a snack throughout the day.

Glass meal prep container with chicken wings drizzled with sweet and sour sauce that includes pineapple chunks and red bell peppers.

sweet and sour chicken wings

Air Fryer Sweet and Sour Chicken Wings

Crispy Chicken Wings coated in a sticky, sweet, and sour sauce without hte mess of a deep fryer.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken

  • 12 each chicken wings (flats or drumettes)
  • 1 tablespoon soy sauce
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil

Sweet and Sour Sauce

  • 1/2 cup canned pineapple (chunks)
  • 1/2 cup pineapple juice (from the can)
  • 1/4 cup ketchup
  • 1 tablespoon soy sauce
  • 2 tablespoons honey
  • 1/2 teaspoon garlic powder
  • 1 red bell pepper (cubed)

Corn starch slurry

  • 1 teaspoon cornstarch
  • 2 tablespoons water

Instructions
 

  • In a small mixing bowl, marinate the chicken wings with soy sauce, garlic powder, and olive oil. Place the chicken in the air fryer and cook for 20 minutes at 360F (flip the chicken wings halfway through the cooking process).
  • Meanwhile, prepare the sweet and sour sauce on the stovetop. Heat a saucepan on medium heat and add the red bell pepper, pineapple chunks, pineapple, juice, ketchup, soy sauce, honey, and garlic powder.
  • In a small bowl, mix together the corn starch with water to make a slurry. Add the slurry to the sauce pan and continue to heat the sauce until it thickens
  • After the chicken cooks, top it off with the sweet and sour sauce.

Notes

Note: If you do not have an air fryer, you can preheat an oven to 425F and line the wings on a sheet pan. Bake until crispy (about 35-40 minutes)

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Frequently Asked Questions

Is sweet and sour chicken gluten-free?

Some traditional recipes first coat their chicken with flour, however, this recipe does not include flour and is a gluten-free recipe.

What can I serve with this recipe?

Pair it with steamed cauliflower rice or air fryer broccoli florets.

How can I make sweet and sour chicken wings without an air fryer?

If you don’t have an air fryer, you can bake the chicken wings in the oven for 40-45 minutes at 425F until they are golden, brown, and crispy.

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One Pot Mexican Chicken Soup

chicken soup

This Mexican Chicken Soup Recipe comes together quickly and is a flavorful and budget-friendly meal.

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Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Not only is this Mexican Chicken Soup Recipe full of nutrients and high in protein, it is also made with pantry-friendly and budget-friendly ingredients.

Why is This Chicken Soup Recipe Great for Meal Prep?

  • It is a one-pot recipe that helps with clean-up duties.

  • You can use any part of the chicken that you have on hand.

  • The recipe includes pantry-friendly ingredients such as beans, tomato sauce, broth, and simple seasoning.

  • You can make a large batch and freeze it.

  • You can throw in extra veggies that you have on hand.

The PrepYoSelf Newsletter

Ingredients to Make This Mexican Chicken Soup

  • Chicken: Use any cut. We used lean chicken breast, but you can also use boneless chicken thighs, chicken tenderloins, and even ground chicken.

  • Beans: We used pinto beans, but you can also use kidney beans or black beans.

  • Tomato Sauce: If you don’t have tomato sauce, you can use leftover marinara sauce, tomato paste, or even freshly diced tomatoes.

  • Vegetables: The great thing about this recipe is that you can use any kind of vegetables you have on hand, whether they are fresh, frozen, or canned.

  • Broth: We used chicken broth, but you can also use vegetable broth.

  • Toppings: We topped ours off with sliced avocado for an added healthy fat and chopped cilantro for fresh herb flavors.

Round bowl of chicken soup with beans, vegetables, avocado, and cilantro

Simple Steps for this One Pot Mexican Chicken Soup

  1. Heat your soup pot and saute the onions until they soften.

  2. Next, add the chicken, tomato sauce, broth, ad seasonings.

  3. Bring the liquid to a boil. After it reaches a boil, lower the head and simmer with a cover on the pot.

  4. Simmer until the chicken is fully cooked and is fork tender.

  5. Remove the chicken from the broth and shred it into small pieces.

  6. Add the chicken back to the pot, along with the vegetables and beans and let it simmer for a few more minutes.

  7. Top off the soup with sliced avocado and fresh cilantro.

Reference the recipe card below for detailed instructions.

Glass meal prep container of chicken soup with beans, vegetables, avocado, and cilantro

Meal Prep Tips for One Pot Mexican Chicken Soup

  • Ingredient Swaps: Make it vegetarian/vegan by omitting the chicken and just adding more beans and using vegetable broth. Make it keto by eliminating the corn and using non-starchy vegetables such as celery, zucchini, or yellow squash.

  • Leftover Leverage: Leftover uncooked chicken breasts can be frozen and saved for another recipe. You can also use it as a salad topping or make it into a chicken salad. Cilantro can be used up in scrambled eggs or added to salsa.

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

Glass meal prep containers of chicken soup with beans, vegetables, avocado, and cilantro

chicken soup

One Pot Mexican Chicken Soup

Hearty and filling Mexican Chicken Soup Recipe that can be made ready in less than 30 minutes!
No ratings yet
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Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pan

Ingredients
  

  • 1 tbsp olive oil
  • 1/4 cup red onions (diced)
  • 6 oz chicken breasts
  • 1 cup tomato sauce
  • 2 cups chicken broth
  • 1 cup corn (frozen)
  • 2 cups pinto beans (drained)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 avocado (sliced)
  • 2 tablespoons cilantro (chopped)

Instructions
 

  • Add oil to a soup pan on medium high heat and saute the onions until they soften. Next, add the chicken, tomato sauce, broth, and seasonings.
  • Bring the liquid to a boil. Once it boils, lower the heat to low medium and cover the pot with a lid. Let it simmer for 25 minutes until the chicken it is fork tender and shreds easily.
  • After the 25 minutes, scoop out the chicken onto another plate and use two forks to shred the chicken apart.
  • Place the shredded chicken back into the soup pot, along with the corn, pinto beans, and bell peppers. Serve the soup with sliced avocados and chopped cilantro.

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Frequently Asked Questions

What toppings can I add to the soup?

For this soup recipe, you can add shredded cheese, crushed tortilla chips, and even sour cream

Can I use chicken stock in place of chicken broth?

Yes, both can be used interchangeably. The only difference is that broth is made from meat and vegetables, but stock is made with bones. For this recipe, either one will work just fine.

Can I use leftover rotisserie chicken?

Absolutely, however, you still want the soup to simmer for at least 12 to 15 minutes so that all the flavors and seasonings blend well together to give you a delicious broth.

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Oven Baked Oats with Apricots and Berries

baked oatmeal - most popular meatless recipes

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack.

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Small baking dish holding baked oats topped with apricots and mixed berries.

Why is Baked Oatmeal Heart-Healthy?

  • It is an excellent source of soluble fiber that promotes improving LDL and cholesterol levels

  • Oats contain antioxidants that can help reduce blood pressure

  • Oatmeal helps you keep full by slowing down the emptying of the stomach which can help with weight loss and decrease the risk of obesity

  • It is also a great vehicle for nutritious fruit toppings such as bananas, apples, pears, and strawberries

The PrepYoSelf Newsletter

To Make Baked Oatmeal, You Will Need

  • Rolled Oats: You can use any kind of oats, even instant oats

  • Apricot: We used apricots, but you can also use peaches or plums

  • Mixed Berries: Berries are a good source of antioxidants and have anti-inflammatory properties

  • Honey: We used honey, but you can use any kind of sweeteners such as agave nectar or maple syrup

  • Cinnamon Powder: You can also use nutmeg. Sprinkling warm spices or even adding vanilla can add a decadent sweet note to the dish

  • Water: You can also use your choice of milk such as almond milk or cashew milk

  • Other toppings: Mix in some peanut butter or protein powder for added protein. Add nuts or chia seeds for a crunchy texture

Small baking dish holding baked oats topped with apricots and mixed berries.

Steps to Make Baked Easy Baked Oatmeal

  1. Preheat the oven to 400F.

  2. Gather your fruit toppings. You can use frozen or freshly chopped fruit.

  3. Place the oatmeal and liquid in a deep baking dish.

  4. Layer the fruit on top and place it in the oven to bake.

  5. After it bakes, drizzle it with honey and sprinkle it with cinnamon powder.

Reference the recipe card below for detailed instructions.

Small baking dish holding baked oats topped with apricots and mixed berries.

Meal Prep Breakfast Tips for Baked Oatmeal with Fruit

  • Cooking Tip: You can also prepare this in a small toaster oven or the Air Fryer (360F for 8-10 minutes).

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days.

  • To Reheat: Heat them in the microwave until they warm through.

  • Extra Ingredients: If you have leftover rolled oats, you can use them in other recipes such as granola, baked oatmeal bars, or breakfast muffins. Freeze leftover fruit and save them for smoothies or other baked goods in the future.

Small baking dish holding baked oats topped with apricots and mixed berries.

baked oatmeal - most popular meatless recipes

Oven Baked Oats with Apricots and Berries

Enjoy this heart healthy baked oatmeal that is perfect for a hot breakfast or as a tasty afternoon snack.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • sheet pan
  • oven

Ingredients
  

  • 1 apricot
  • 1 cup mixed berries
  • 1 cup rolled oats
  • 1.5 cups water
  • 2 tablespoon honey
  • 1/4 teaspoon cinnamon powder

Instructions
 

  • Pre-heat oven to 400F. Dice the apricots into small squares (be sure to remove the seeds and stem).
  • Next, place the rolled oats and water in a small baking dish. Mix the oats and liquid together. Top it off with mixed berries and diced apricots. Bake the oats in the oven for 10-12 minutes.
  • After the oats bake, drizzle the top with honey and sprinkle it with cinnamon to your liking.

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Frequently Asked Questions

When are apricots in season?

You can enjoy apricots starting in May and as late as August.

What do apricots taste like?

They taste like a cross between a peach and a plum. As they ripen, they will soften but do not necessarily make them sweeter.

Are apricots good for you?

Apricots are known to be rich in Vitamin A, beta-carotene, and can help promote eye health.

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Grilled Eggplant Steaks with Marinara Sauce

eggplant

These grilled eggplant steaks are prepared so quickly which makes them perfect for a midweek dinner for yourself.

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Plate with stacked eggplant steaks on top of marinara sauce.

This Dish is Full of Flavor, and We Love it Because

  • It’s a light yet hearty, healthy dinner

  • It can be ready in less than 20 minutes

  • It’s low-carb, and low calorie

  • It’s gluten-free 

  • You can serve it as a main dish or as a side dish

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Grilled Eggplant Steaks

  • Eggplant: Eggplant is low-calorie and has great vitamins and minerals. Other low-carb options include portobello mushrooms or cauliflower head sliced lengthwise to

  • Marinara Sauce: If you don’t have marinara sauce, pesto sauces such as tomato pesto or basil pesto will also be a tasty topping for this recipe

  • Basil Leaves: Herbs are a great way to add fresh flavors to dishes

  • Shredded Parmesan Cheese: You can also top it off with our choice of cheese. Great options are ricotta cheese and mozzarella cheese

Plate with stacked eggplant steaks on top of marinara sauce.

How to Prepare Grilled Eggplant Steaks

  • Preheat the indoor grill.

  • Slice the eggplant crosswise.

  • Toss the eggplant in olive oil and season with salt and pepper.

  • Grill the eggplant on each side until tender.

  • Meanwhile, heat the marinara sauce in a saute pan.

  • Top each eggplant slice with marinara and shredded parmesan cheese.

Reference the recipe card below for detailed instructions.

Plate with stacked eggplant steaks on top of marinara sauce.

Meal Prep Tips for Grilled Eggplant Steaks

  • Sauce Options: Another sauce option is gremolata which is an Italian sauce made from minced garlic, parsley, and lemon zest.

  • To Serve: You can enjoy this meal with a side of pasta or on top of rice pilaf. You can also top it off with toasted pine nuts for an extra crunch and drizzle it with balsamic glaze to take away the bitterness of the eggplant

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

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

Plate with stacked eggplant steaks on top of marinara sauce.

eggplant marinara

Grilled Eggplant Steaks with Marinara Sauce

Grilled Eggplant Steak is a simple, healthy meatless dinner recipe you can make in less than 20 minutes.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Servings 2

Equipment

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

Ingredients
  

  • 1 each eggplant
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil
  • 1 cup marinara sauce
  • 2 fresh basil leaves (chopped)
  • 1/4 cup shredded parmesan cheese

Instructions
 

  • Slice the eggplant crosswise in 1/2 inch thickness. Toss it in olive oil until it is fully coated. Season with salt and pepper
  • Preheat the indoor grill pan on medium-high heat. Grill the eggplant until tender (about 3 to 4 minutes on each side).
  • Meanwhile, heat marinara sauce in a saute pan on medium heat and add the fresh basil leaves.
  • Top each eggplant slice with marinara sauce and sprinkle them with shredded parmesan cheese.

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Frequently Asked Questions

What does eggplant taste like?

It’s tender, mild with a slight bitterness. It tends to absorb the flavor of what it’s cooked with.

What if I don’t like eggplant?

You can also make this recipe with portobello mushrooms or cauliflower.

Is eggplant good for losing weight?

Yes, eggplants are low in calories and high in fiber. Fiber can help promote fullness and as a result, helps reduce calorie intake.