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One Pot Chicken Meatball and Kale Soup

glass meal prep containers with chicken meatball soup, diced carrots, celery, onions, and baby kale

Here we have a soul-warming, one pot Chicken Meatball and Kale Soup ready to be portioned and enjoyed throughout the week. Whether you’re meal prepping for a busy week or yearning for a soothing dinner on a chilly evening, this soup is a celebration of simplicity, health, and the irresistible allure of autumn flavors. This wholesome meal prep option not only satisfies your hunger but also nourishes your body with a medley of flavors and nutrients. Say goodbye to mealtime stress and embrace the joy of savoring a homemade, hearty soup at your convenience. Happy cooking!

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Calories: 471kcal | Carbohydrates: 22g | Protein: 40g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 235mg | Sodium: 2198mg | Potassium: 1497mg | Fiber: 6g | Sugar: 5g | Vitamin A: 12901IU | Vitamin C: 98mg | Calcium: 344mg | Iron: 5mg

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round bowl with chicken meatball soup, diced carrots, celery, onions, and baby kale

Why You’ll Enjoy this Version of Chicken Meatball Soup

  • Comforting Warmth for Fall Evenings: As the temperatures drop during the fall months, a steaming bowl of Chicken Meatball and Kale Soup provides comforting warmth, making it the perfect meal to cozy up with after a long day.
  • Nutrient-Rich and Weight-Friendly: With a balance of protein, fiber, and vegetables, this soup is not only delicious but also a smart choice for those watching their weight. The nutrient-rich ingredients contribute to a satisfying meal that won’t leave you feeling deprived.
  • Freezer-Friendly for Extended Enjoyment: This soup freezes well, allowing you to portion it into individual servings for longer storage. Having a stock of frozen meals is a game-changer for busy fall days when cooking seems like a daunting task.
  • Time-Saving Efficiency: Busy individuals will appreciate the simplicity of this meal prep. The meatballs and soup come together with minimal effort, and the soup simmers while you attend to other tasks, making it a time-efficient option for those with packed schedules.
  • High-Protein Content: Ground chicken serves as a lean source of protein, essential for muscle repair and maintenance. Protein-rich meals also contribute to a feeling of fullness, helping to curb unhealthy snacking.

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Ingredients You’ll Need

  • Ground Chicken: Opt for lean ground chicken to keep the soup light and healthy. Swap ground chicken for ground turkey if you prefer a milder flavor. For a plant-based option, try using lentils or a mix of finely chopped mushrooms and black beans.
  • Egg: Buying eggs in larger quantities often comes with cost savings, making it a budget-friendly option.
  • Breadcrumbs: To add a whole-grain twist, consider using whole wheat breadcrumbs or panko for added texture. Making your breadcrumbs from stale bread is also economical and sustainable option.
  • Garlic Cloves: Consider purchasing pre-minced garlic or garlic paste for a time-saving option.
  • White Onions, Celery, Carrots: Purchase these vegetables in a pre-chopped, frozen mix to save time without compromising on freshness. 
  • Baby Kale: Look for pre-washed and pre-chopped baby kale for convenience. If baby kale is not available, regular kale can be substituted; just remove the tough stems and chop the leaves finely.
  • Chicken Broth: Consider low-sodium or no-sodium chicken broth to have better control over the soup’s salt content. Buying broth in larger containers or in multipacks can save money.
glass meal prep containers with chicken meatball soup, diced carrots, celery, onions, and baby kale

Basic Steps to Meal Prep Chicken Meatball and Kale Soup

  1. In a mixing bowl, combine the ground chicken, egg, minced garlic, salt, and breadcrumbs. Mix until all ingredients are well incorporated. Shape the mixture into 2-inch round meatballs. Set them aside, ready to infuse the soup with their delicious flavor.
  2. Heat olive oil in a soup pot over medium-high heat. Add diced onions, celery, and carrots. Sauté for 2 to 3 minutes, allowing the vegetables to release their aromatic flavors. Pour in the chicken broth and sprinkle garlic powder, Italian seasoning, and salt into the pot. Stir well to blend the seasonings and vegetables, creating a savory base for your soup.
  3. Gently place the prepared chicken meatballs into the simmering broth. Allow the soup to come to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for approximately 20 minutes. This ensures that the meatballs cook thoroughly, reaching an internal temperature of 165°F.
  4. Uncover the pot and introduce the vibrant baby kale to the soup. Stir until the kale wilts and softens, infusing the broth with its fresh, earthy essence.

Reference the recipe card below for detailed instructions.

round bowl with chicken meatball soup, diced carrots, celery, onions, and baby kale

Meal Prep Tips for Chicken Meatball Soup

  • Prepare Ingredients in Advance: Wash, chop, and measure all ingredients before you start cooking. This not only streamlines the cooking process but also ensures that you have everything on hand.
  • Batch Prep Meatballs: Make a large batch of chicken meatballs and freeze the extras for future use. This way, you can easily grab the pre-made meatballs for a quick soup whenever you’re in the mood.
  • Refrigerator Storage: Store leftover Chicken Meatball and Kale Soup in airtight containers in the refrigerator. Consume within 3-4 days for optimal freshness.
  • Freezing Individual Portions: Portion the soup into individual containers, leaving some space for expansion, and freeze for longer storage. Label containers with the date for easy tracking.
  • Avoid Overcrowding: When storing in the refrigerator or freezer, avoid overcrowding the containers. This helps the soup cool down faster, reducing the risk of bacterial growth.
  • Reheating Tips: For a quick reheating, place the soup in a microwave-safe container and heat in 1-minute intervals, stirring between each interval. This helps distribute heat evenly.
glass meal prep containers with chicken meatball soup, diced carrots, celery, onions, and baby kale
round bowl with chicken meatball soup, diced carrots, celery, onions, and baby kale

One Pot Chicken Meatball and Kale Soup

Savor the warmth of fall with our Chicken Meatball and Kale Soup, a hearty blend of tender chicken meatballs, vibrant vegetables, and aromatic spices, creating a comforting bowl that's perfect for busy weeknights or cozy evenings
No ratings yet
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Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2
Calories 471 kcal

Equipment

  • knife
  • cutting board
  • soup pot

Ingredients
  

Meatball Ingredients

  • 12 oz ground chicken
  • 1 large egg
  • 1/4 cup breadcrumbs
  • 3 garlic cloves (minced)
  • 1/4 teaspoon salt

Soup Ingredients

  • 1/4 cup white onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup carrots (diced)
  • 3 cups baby kale
  • 3 cups chicken broth
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon italian seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • In a mixing bowl, add the ground chicken, egg, minced garlic, garlic powder, and salt. Roll them into 2 inch round balls.
  • Next, add olive oil to a soup pot on medium high heat. Saute the onions, celery, and carrots for about 2 to 3 minutes.
  • Then, add the chicken broth and sprinkle in the garlic powder, Italian seasoning, and salt.
  • Place the meatballs in the broth and bring the broth to a boil. Once it reaches a boil, lower the heat, and cover the pot with a lid. Simmer the soup for about 20 minutes until the meatballs fully cook to an internal temperature fo 165F.
  • Finally, remove the lid and add the baby kale. Stir the soup until the kale softens.

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: 471kcalCarbohydrates: 22gProtein: 40gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 235mgSodium: 2198mgPotassium: 1497mgFiber: 6gSugar: 5gVitamin A: 12901IUVitamin C: 98mgCalcium: 344mgIron: 5mg

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Frequently Asked Questions

Can I freeze the soup with the kale, or should I add it fresh when reheating?

For optimal texture and color, it’s recommended to add fresh kale when reheating individual portions rather than freezing it with the soup.

What can I substitute for breadcrumbs if I want a gluten-free version?

Almond flour can be an excellent gluten-free alternative to breadcrumbs in the meatballs.

Are there alternative greens I can use instead of kale?

Certainly! Spinach, Swiss chard, or collard greens can be excellent substitutes for kale in this soup.

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Beef Tomatillo Stew

glass meal prep containers that have ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Hey there, meal preppers! Are you ready to add some zesty excitement to your weekly meal prep routine? Look no further than our delicious and nutritious Beef Tomatillo Stew, one pot soup. Packed with lean ground beef, vibrant veggies, and a burst of flavor from tomatillo sauce, this dish will have your taste buds dancing with joy. Plus, it’s the perfect way to keep your healthy eating goals on track! Let’s dive right into the world of meal prep magic.

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

Calories: 459kcal | Carbohydrates: 45g | Protein: 42g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 110mg | Sodium: 2159mg | Potassium: 1545mg | Fiber: 6g | Sugar: 17g | Vitamin A: 17546IU | Vitamin C: 74mg | Calcium: 117mg | Iron: 6mg

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round bowl with soup that has ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

What is Tomatillo Sauce and Why is it Great for Meal prep?

Tomatillo sauce, also known as salsa verde, is a vibrant and tangy sauce made from tomatillos, which are small, green, tomato-like fruits. Tomatillos are known for their slightly citrusy and tart flavor. To make tomatillo sauce, tomatillos are typically husked, boiled or roasted, and then blended with ingredients like green chilies, cilantro, onions, and sometimes garlic. The result is a versatile, green sauce that can be used in a variety of dishes, such as enchiladas, tacos, soups, and stews. Tomatillo sauce adds a zesty and refreshing kick to dishes and is a common condiment in Mexican and Southwestern cuisine.

  • Time-Saving: Pre-made tomatillo sauce eliminates the need for preparing and cooking tomatillos and other ingredients from scratch, cutting down on meal prep time significantly. One pot soups reduce clean up time and effort.

  • Consistent Flavor: Store-bought tomatillo sauce offers a consistent and authentic flavor, ensuring that your stew base will taste as delicious as your favorite restaurant dishes.

  • Cost-Efficient: Buying pre-made tomatillo sauce can be more cost-effective than purchasing individual ingredients and spices, saving you money in the long run.

  • Convenience: It’s a hassle-free option, making it ideal for busy individuals who want to create restaurant-quality flavors without the culinary expertise or the time commitment.

  • Wide Availability: Pre-made tomatillo sauce is readily available at most grocery stores, making it accessible to anyone looking to elevate the flavor of their stew with minimal effort and maximum taste.

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Ingredients You’ll Need

  • Lean Ground Beef: You can substitute lean ground turkey or chicken for beef if you prefer a lighter protein option.

  • White Onions: Red onions or shallots can be used as a flavorful alternative.

  • Green Onions: Chives or scallions can be used as substitutes for green onions.

  • Garlic: If you’re in a hurry, pre-minced garlic, garlic paste, or garlic powder can be used as an alternative.

  • Sweet Potato: Regular potatoes, butternut squash, or carrots can be used instead of sweet potatoes.

  • Green Bell Pepper: Look for firm, brightly colored peppers to ensure freshness. Red, yellow, or orange bell peppers can be used for a sweeter flavor.

  • Tomatillo Sauce: You can make your own tomatillo sauce by blending fresh tomatillos, onions, and spices. Tomatillos are low in calories and provide vitamins like vitamin C, A, and K. Salsa verde can be a convenient alternative to tomatillo sauce.

  • Chicken Broth: Buy low-sodium or no-sodium-added chicken broth to have more control over the salt content. Vegetable broth can be used as well.

  • Cilantro: Store fresh cilantro with a damp paper towel in a plastic bag to keep it fresh longer. Parsley or fresh basil can be used for a different herb flavor.

  • Jalapeno: Serrano peppers or crushed red pepper flakes can be used for extra heat.

glass meal prep containers that have ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Basic Steps to Meal Prep Beef Tomatillo Stew

  1. Heat up a soup pot over medium-high heat and add a touch of oil. Toss in your white and green onions, sautéing them until they become soft and fragrant. This should take about 2 to 3 minutes. It’s the perfect way to start building those savory layers of flavor!

  2. Time to introduce our star player – the lean ground beef. Pop it into the pot alongside the minced garlic. As it cooks, use a spatula to break it up into smaller, delectable pieces. Continue to stir and cook for about 5 to 6 minutes until the beef is browned and cooked through. The aroma alone is enough to get your taste buds tingling!

  3. Once the beef is cooked to perfection, it’s time to add in the chicken broth, tomatillo sauce, diced bell peppers, and sweet potatoes. We’re infusing your stew with nutrients and flavor! Bring this hearty mixture to a rolling boil, and once it’s bubbling, reduce the heat to low-medium and cover the pot with a snug lid. Let it simmer for around 10 minutes, allowing the flavors to meld together in delicious harmony.

  4. After the stew has simmered to its full potential, it’s time for the grand finale. Top off your Beef Tomatillo Stew with a vibrant medley of fresh toppings. Sprinkle on the chopped cilantro, diced red onions, and sliced jalapenos. These final touches not only add a burst of color but also a pop of freshness that’s simply irresistible.

Reference the recipe card below for detailed instructions.

round bowl with soup that has ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Meal Prep Tips for Beef Tomatillo Stew – One Pot Soup

  • Prep Your Ingredients: Before you start cooking, wash, peel, chop, and measure all your ingredients. Having everything ready will streamline the cooking process and make it more efficient.

  • Serve with Complementary Sides: Enhance your meal prep experience by pairing the Beef Tomatillo Stew with healthy sides such as brown rice, quinoa, or a side salad. Prep these sides in advance for a complete meal.

  • Maintain Freshness: To keep your Beef Tomatillo Stew fresh throughout the week, consider portioning the toppings (cilantro, red onions, jalapenos) separately and add them just before eating. This will ensure they stay crisp and vibrant.

  • Storage Guidelines: Store your meal prep containers in the refrigerator for up to 3-4 days. If you’ve frozen portions, they can last for 2-3 months.

Leftover Ingredient Tips

  • Ground Beef: Make a hearty beef and vegetable stir-fry with any leftover ground beef. Add stir-fry veggies, a splash of soy sauce, and some ginger for a quick and satisfying meal. Transform the beef into a filling for tacos, burritos, or quesadillas. Just add some cheese, your favorite toppings, and tortillas for a new dish.

  • Sweet Potatoes: Mash leftover sweet potatoes and turn them into sweet potato pancakes or fritters. Add a bit of flour and an egg to bind the mixture, then pan-fry until golden brown. Cube and roast the sweet potatoes with olive oil, salt, and pepper for a simple side dish. Add a sprinkle of your favorite herbs or spices for extra flavor.

  • Green Bell Pepper: Slice the green bell pepper and use it as a crunchy addition to salads or wraps. It adds a fresh and colorful touch to your meals. Stuff the bell peppers with a mixture of rice, beans, cheese, and any leftover beef. Bake them until the peppers are tender and the filling is hot.

  • Tomatillo Sauce: Use tomatillo sauce as a marinade for chicken, shrimp, or tofu. It will add a tangy kick to your protein of choice. Mix tomatillo sauce with plain Greek yogurt or sour cream to create a flavorful dip for chips or fresh vegetables.

  • Jalapeno: Slice jalapenos thinly and use them to spice up your pizza, nachos, or omelets. They add a nice kick to a variety of dishes. Create a homemade hot sauce by blending jalapenos with vinegar, salt, and garlic. Adjust the spice level to your preference.

glass meal prep containers that have ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

round bowl with soup that has ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Beef Tomatillo Stew

Whip up our Beef Tomatillo Stew, a flavorful and wholesome meal prep dinner featuring lean beef, colorful veggies, and zesty tomatillo sauce!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Mexican
Servings 2
Calories 459 kcal

Equipment

  • knife
  • cutting board
  • soup pot

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup white onions (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 cup garlic (minced)
  • 1 sweet potato (peeled and diced)
  • 1 green bell pepper (diced)
  • 1 cup tomatillo sauce
  • 2 cups chicken broth
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 cup cilantro (chopped)
  • 1/4 cup red onions (diced)
  • 1 jalapeno (sliced)

Instructions
 

  • Add oil to a soup pot on medium high heat and saute the white onions and green onions until they soften (about 2 to 3 minutes).
  • Next, add the ground beef and garlic. Break up the ground beef into smaller pieces and continue to stir until it fully cooks (about 5 to 6 minutes).
  • Then, pour in the broth, tomatillo sauce, bell peppers, sweet potatoes, 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 about 10 minutes.
  • After the stew simmers, top it off with fresh cilantro, red onions, and sliced jalapenos.

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: 459kcalCarbohydrates: 45gProtein: 42gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 110mgSodium: 2159mgPotassium: 1545mgFiber: 6gSugar: 17gVitamin A: 17546IUVitamin C: 74mgCalcium: 117mgIron: 6mg

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Frequently Asked Questions

Can I make this stew without sweet potatoes if I’m watching my carb intake?

Certainly, you can omit sweet potatoes or substitute them with lower-carb alternatives like cauliflower, zucchini, or additional bell peppers.

Can I make this recipe in a slow cooker or Instant Pot?

Yes, you can adapt this recipe for a slow cooker or Instant Pot. Brown the beef and sauté the onions and garlic before transferring everything to your chosen appliance. Adjust the cooking times accordingly.

What are some optional add-ins or variations for this stew?

You can get creative with this recipe. Consider adding black beans, corn, or diced tomatoes for extra flavor and texture. Experiment with different herbs and spices to suit your taste.

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Instant Pot Harissa Beef Stew

glass meal prep containers with beef stew, carrots, and turnips

Welcome to our Instant Pot Harissa Beef Stew recipe – a sensational, time-saving Instant Pot meal prep masterpiece that’s perfect for those hectic days when you crave a comforting meal. This stew is a hearty blend of lean beef, vibrant veggies, and aromatic Harissa sauce, all cooked to perfection in your trusty Instant Pot. It’s the ideal solution for busy individuals seeking a flavorful dinner that’s easy to prepare. As the leaves start to fall and the air gets crisp, this stew’s warming spices and rich flavors make it a delicious choice for the autumn season. So, let’s dive into this Instant Pot meal prep adventure and savor a week’s worth of scrumptious, hassle-free dinners.

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

Calories: 346kcal | Carbohydrates: 19g | Protein: 43g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 109mg | Sodium: 1735mg | Potassium: 1105mg | Fiber: 4g | Sugar: 10g | Vitamin A: 5498IU | Vitamin C: 31mg | Calcium: 93mg | Iron: 5mg

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Why it’s a Delicious Meal Prep Option for the Fall Season:

As the temperatures drop and the leaves change, the Instant Pot Harissa Beef Stew is the perfect culinary companion for the autumn season:

  • Warming and Comforting: This stew’s rich, spiced aroma and warm, hearty ingredients provide the ultimate comfort on crisp fall days.

  • Seasonal Veggies: With turnips, carrots, and bell peppers in the mix, this stew highlights the produce in season during the fall months.

  • Spice and Heat: Harissa sauce adds a delightful kick of warmth, making it a cozy choice for when the air gets chilly.

  • Perfect for Gatherings: Whether you’re hosting a fall gathering or craving a cozy dinner at home, this stew is sure to impress with its robust, autumn-inspired flavors.

  • Make-Ahead Delight: Prepare it in advance for those busy fall evenings, so you can savor a comforting, homemade meal without the hassle of cooking from scratch.

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Ingredient Breakdown: Grocery Tips, Nutrition Insights, and Swaps

  • Lean Beef Stew Meat: Look for lean cuts like sirloin or round beef. Buying in bulk and freezing in meal-sized portions can save you money. Ingredient Swap: You can substitute the beef with chicken, turkey, or even plant-based options like tofu for a different flavor and dietary preference.

  • White Onions: Buy onions in bulk; they have a long shelf life and are a kitchen staple. Ingredient Swap: Shallots or red onions can be used for a slightly different flavor.

  • Turnips: Choose turnips that are firm and free of blemishes. Buy them fresh when in season for the best taste. Turnips are low in calories and rich in vitamins, fiber, and antioxidants. Ingredient Swap: You can use potatoes or parsnips if you’re not a fan of turnips.

  • Carrots: Opt for whole carrots rather than pre-cut ones to save money. They’re also more flavorful. Ingredient Swap: Sweet potatoes or butternut squash can replace carrots for a twist.

  • Red Bell Pepper: Buy red bell peppers when they are in season to get them at their freshest and most affordable. Ingredient Swap: Use yellow or orange bell peppers for a colorful variation.

  • Harissa Sauce: Look for harissa sauce in the international foods section of your grocery store or make your own for a personalized touch. Harissa is typically low in calories and can add a spicy kick to your dishes. Ingredient Swap: Substitute with your favorite hot sauce or red pepper flakes for a similar level of heat.

  • Chicken Broth: Buy low-sodium or no-sodium-added chicken broth to control the salt content in your stew. Ingredient Swap: Use vegetable broth for a vegetarian version or beef broth for a richer flavor.

  • Bay Leaf: Bay leaves can often be bought in small quantities from the spice aisle. Ingredient Swap: Skip the bay leaf if you don’t have it, but it adds a subtle earthy flavor to the dish.

glass meal prep containers with beef stew, carrots, and turnips

How to Make Instant Pot Harissa Beef Stew

  1. Prepare Your Veggies: Start by peeling the turnips and cutting them into one-inch cubes. Get those colors and flavors ready to shine!

  2. Layer It Up: In your trusty Instant Pot, place the lean beef stew meat at the bottom of the pot. Pour in the aromatic chicken broth to get that rich base going.

  3. Spice It Up: Add 2 tablespoons of harissa sauce for that fiery, North African-inspired flavor. Toss in a bay leaf and a teaspoon of salt to make all those flavors harmonize.

  4. Pile on the Goodness: Now, here’s where the magic happens. Top off your Instant Pot with the white onions, garlic cloves, baby carrots, those beautiful turnip cubes, and the red bell pepper. This is where the party begins – the more colors, the better!

  5. Seal the Deal: Cover your Instant Pot with the lid and make sure it’s in the sealed position. We don’t want those amazing flavors escaping!

  6. Cook to Perfection: Set your Instant Pot to medium and let it work its magic for 45 minutes. The aroma in your kitchen will be absolutely irresistible.

  7. Release the Steam: Once the 45 minutes are up, follow the manufacturer’s instructions to safely release the steam naturally before opening the lid. This ensures your stew is cooked to perfection.

Reference the recipe card below for detailed instructions.

soup bowl with beef stew, carrots, and turnips

Meal Prep Tips:

  • Chop and Prep in Advance: Save time by chopping your vegetables and preparing all the ingredients beforehand. Store them in separate containers so you can easily assemble your stew when it’s time to cook.

  • Cool Before Sealing: Allow your stew to cool to room temperature before sealing it in containers. Hot food can create condensation, which may lead to soggier results.

  • Reheat Safely: When it’s time to enjoy your prepped stew, reheat it in the microwave, on the stovetop, or in the Instant Pot. Be sure to follow safe reheating guidelines and ensure the food is piping hot throughout.

  • Store for the Week: Depending on your meal prep routine, store your containers in the fridge for up to 3-4 days or in the freezer for longer-term storage. Make sure to consume the fresher portions first.

  • Add Freshness at Serving: For an extra touch, consider adding fresh herbs, a dollop of yogurt, or a squeeze of lemon when you’re ready to enjoy your stew. These finishing touches can elevate the flavors.

soup bowl with beef stew, carrots, and turnips

Leftover Ingredient Tips:

  • Leftover Beef Stew Meat: Make Beef Tacos- Shred the beef stew meat and use it as a flavorful filling for tacos. Top with your favorite fixings like cheese, salsa, and sour cream. Beef and Rice-Incorporate the meat into a quick stir-fry with cooked rice and your choice of vegetables. Beef and Pasta-Toss the beef with cooked pasta and a simple tomato sauce for a hearty pasta dish.

  • Harissa Sauce: Marinades-Use the harissa sauce as a flavorful marinade for meats or vegetables before grilling or roasting. Dressing-Mix it with olive oil and a splash of vinegar to create a zesty salad dressing. Harissa Hummus-Blend it with chickpeas, tahini, and lemon juice to make a spicy harissa hummus.

  • Remaining Veggies (Onions, Turnips, Carrots, Bell Pepper): Veggie Omelette-Sauté the veggies with eggs for a tasty omelette or frittata. Roasted Vegetables-Drizzle with olive oil, season with herbs, and roast them for a flavorful side dish. Veggie Stir-Fry-Combine the veggies with some tofu, chicken, or shrimp, and stir-fry with your favorite sauce.

harissa beef stew

Instant Pot Harissa Beef Stew

Instant Pot Harissa Beef Stew is a hearty, time-saving meal prep recipe with lean beef, veggies, and warming spices, perfect for busy autumn days.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 45 minutes
Course dinner, Main Course
Cuisine Middle Eastern
Servings 2
Calories 346 kcal

Equipment

  • knife
  • cutting board
  • Instant Pot

Ingredients
  

  • 12 oz lean beef stew meat
  • 1/2 each white onions (sliced)
  • 2 each turnips
  • 1/2 cup carrots (sliced)
  • 1 each red bell pepper (cubed)
  • 2 each garlic cloves (peeled)
  • 2 tbsp harissa sauce
  • 1 cup chicken stock
  • 1 each bay leaf
  • 1 tsp salt

Instructions
 

  • Peel the turnips and cut them into one-inch cubes
  • Place the beef at the bottom of the pot and pour in the chicken broth
  • Next, add the harissa sauce, bay leaf, and salt
  • Top it off with the white onions, garlic cloves, baby carrots, turnips, and bell peppers
  • Cover with the lid and make sure it is placed in the sealed position. Cook in the Instant Pot on medium for 45 minutes. Note: If you don't have an instant pot, you can use a slow cooker and cook it on high for 4 to 6 hours
  • After it has cooked, follow the manufacturer's instructions to carefully let the steam naturally release before opening the lid

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: 346kcalCarbohydrates: 19gProtein: 43gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 109mgSodium: 1735mgPotassium: 1105mgFiber: 4gSugar: 10gVitamin A: 5498IUVitamin C: 31mgCalcium: 93mgIron: 5mg

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Frequently Asked Questions

What if I don’t have an Instant Pot?

If you don’t have an Instant Pot, you can prepare this stew in a slow cooker or on the stovetop. If you’re using a slow cooker, cook it on high for 4 to 6 hours. If you are preparing it on the stovetop, let it simmer on low medium heat for about 2 hours.

Can I freeze this stew for long-term storage?

Yes, you can freeze this stew in airtight containers for up to 3-4 months. It’s a great option for long-term meal planning.

What sides go well with this stew?

This stew pairs well with crusty bread, rice, couscous, or a simple green salad. You can also add a dollop of yogurt or a sprinkle of fresh herbs for added freshness.

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Instant Pot Cuban Pork with Mashed Plantains

glass meal prep containers with shredded pork with mashed plaintains

Looking to elevate your meal prep game with an easy, tasty, and time-saving recipe? You’re in for a treat! Our Instant Pot Cuban Pork with Mashed Plantains is a flavor-packed delight that will transport your taste buds to the vibrant streets of Cuba. In this culinary adventure, we’ll show you how to create a mouthwatering dish that’s perfect for busy weeknights or leisurely weekends. With the magic of the Instant Pot, you’ll have succulent Cuban pork ready in no time. Plus, the creamy Mashed Plantains add a delightful twist to this classic Cuban favorite. Get ready for a fusion of flavors that will make your meal prep a breezey!

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5 Reasons to Spice Up Your Meal Prep with New Cuisines and Ingredients

Exploring new cuisines and ingredients in your meal prep can be a fun and rewarding experience. Why not add a bit of Cuban flair to your meal prep this week and discover the exciting world of Cuban cuisine? The Instant Pot Cuban Pork with Mashed Plantains is a fantastic starting point for your culinary exploration! Here are five compelling reasons why you should consider adding a dash of excitement to your weekly rotation:

  • Culinary Adventure: Trying new cuisines introduces you to different cooking techniques, flavors, and ingredients. It’s like taking a culinary journey around the world without leaving your kitchen.

  • Flavorful Variety: Incorporating new ingredients infuses variety into your meal prep, preventing food boredom. Each week can bring a fresh, exciting flavor to your plate.

  • Health Benefits: Different cuisines often feature unique ingredients that offer various health benefits. By diversifying your meal prep, you can boost your nutrient intake and discover new superfoods.

  • Cultural Appreciation: Exploring new cuisines is a great way to learn about different cultures and their culinary traditions. It’s an opportunity to appreciate the rich tapestry of global food heritage.

  • Cooking Skills: Experimenting with new ingredients challenges your cooking skills and creativity. You’ll become a more versatile and confident home chef, ready to tackle any recipe.

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Grocery Tips:

  • Buy in Bulk: To save money and reduce waste, purchase pork shoulder and ripe plantains in bulk, and then portion and freeze them for future meals.

  • Canned Tomatoes: You can opt for canned diced tomatoes with green chiles, but you can also use regular canned diced tomatoes and add some diced green chiles or a dash of hot sauce for that kick of heat.

  • Onions: Buying onions in larger quantities can save you money in the long run. You can store them in a cool, dark place for an extended period.

  • Cilantro: Fresh herbs can be expensive. Consider growing cilantro in a pot at home or using dried cilantro as a more budget-friendly alternative.

Nutrition Information:

  • Pork Shoulder: It’s a good source of protein and contains essential vitamins and minerals, but it’s also higher in fat. You can opt for leaner cuts if you’re looking to reduce saturated fat.

  • Plantains: Plantains are a rich source of fiber, vitamins, and minerals, but they are starchy. Moderation is key, especially if you’re watching your carbohydrate intake.

Ingredient Swaps:

  • Protein: If you’re not a fan of pork, you can use chicken thighs or leaner cuts of pork like tenderloin.

  • Plantains: If plantains are hard to find, sweet potatoes or rutabaga can be a suitable substitute for mashed plantains. Just keep in mind that they’ll be sweeter.

  • Butter: Swap out butter with olive oil or coconut oil for a different flavor profile.

  • Garlic Powder: Fresh garlic cloves work well too. One clove usually equals about 1/8 teaspoon of garlic powder.

  • Cilantro: If cilantro isn’t to your liking, try parsley, green onions, or fresh basil for a different herbaceous touch.

  • Low-Sodium Option: To reduce sodium intake, choose low-sodium canned tomatoes and tomato sauce.

glass meal prep containers with shredded pork with mashed plaintains

How to Meal Prep Instant Pot Cuban Pork

  1. Start by adding the pork shoulder to your trusty Instant Pot. Now, here’s where the magic begins! Sprinkle on the garlic powder and cumin, then add those diced tomatoes with green chiles, tomato sauce, and the sliced red onion to the pot.

  2. Seal the Instant Pot with the lid and set it to high pressure. Let the flavors meld together as you cook for 45 minutes. The anticipation is real!

  3. While the pork is doing its thing, let’s move on to the Mashed Plantains. In a separate pot, bring water to a boil. Meanwhile, peel your ripe plantains and gently place them into the boiling water.

  4. Let those plantains cook for about 10-15 minutes until they’re fork-tender. It’s time to get them out and drain them.

  5. Now, transfer your tender plantains to a prep bowl. Add the garlic powder, salt, and a couple of tablespoons of butter. Grab a fork and start mashing. We’re creating a creamy, dreamy side dish here!

  6. As the aroma of your Cuban Pork fills the kitchen, it’s time to release the steam from the Instant Pot carefully. Open the lid and behold the succulent shredded pork that awaits you.

  7. Serve your flavorful shredded pork with those fantastic mashed plantains. To add a pop of freshness, garnish with chopped cilantro. And here’s a pro tip – don’t forget to pour the leftover broth from the Instant Pot over the plantains as a delicious gravy. It’s a game-changer!

Reference the recipe card below for detailed instructions.

round plate with shredded pork with mashed plaintains

Meal Prep Tips:

  • Batch Cooking: Double or triple the recipe to create several servings. This ensures you have enough meals for the week or even to freeze for future use.

  • Customization: Don’t be afraid to personalize your meal prep. You can add side veggies, grains, or even a simple salad to create a well-balanced meal.

  • Fresh Garnishes: While reheating, consider adding fresh garnishes like additional cilantro, lime wedges, or avocado for a burst of flavor.

  • Storage Containers: Invest in good-quality, airtight containers to store your meal prep creations. Make sure they are portion-sized to avoid overeating.

  • Reheating: To reheat, you can use the microwave for convenience or a stovetop to maintain the texture and flavors of your dish.

  • Freezing Option: If you’ve made a large batch, portion out individual servings and freeze them. When needed, simply defrost and reheat for a quick and convenient meal.

glass meal prep containers with shredded pork with mashed plaintains

Leftover Ingredient Tips:

  • Leftover Pork: If you have extra shredded Cuban pork, you’re in for a treat. Use it to make delicious Cuban sandwiches. Layer the pork with ham, Swiss cheese, pickles, and mustard, then grill it until the cheese is melted and the bread is crispy.

  • Extra Plantains: Leftover mashed plantains can be repurposed into sweet or savory dishes. Sweeten them with a touch of brown sugar and cinnamon for a dessert. For a savory twist, shape them into small patties and pan-fry until crispy. Serve with sour cream or salsa.

  • Cilantro: Leftover cilantro can be used to add freshness to salads, soups, or as a garnish for various dishes. You can also blend it with lime juice and a bit of olive oil to make a zesty cilantro-lime dressing.

instant pot pork and plantains

Instant Pot Cuban Pork with Mashed Plantains

Transport your taste buds to Cuba with succulent Instant Pot Cuban Pork served alongside creamy Mashed Plantains – a flavorful, time-saving meal prep delight!
No ratings yet
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Prep Time 5 minutes
Cook Time 55 minutes
Course dinner, Main Course
Cuisine Cuban
Servings 2

Equipment

  • knife
  • cutting board
  • Instant Pot
  • boiling pot

Ingredients
  

Instant Pot Cuban Pork

  • 12 oz pork shoulder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 6 oz diced tomatoes with green chiles
  • 4 oz tomato sauce
  • 1/2 each red onion (sliced)

Mashed Plantains

  • 2 each ripe plantain
  • 2 tbsp butter
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Add the pork shoulder to the Instant Pot. Add the seasonings, diced tomatoes, tomato sauce, and onions to the pot.
  • Close and seal the lid to the Instant Pot. Place the setting on high pressure and cook for 45 minutes
  • Meanwhile, boil water in a pot. Remove the peel off the plantains and place them into the boiling water
  • Cook the plantains for 10-15 minutes until it is fork tender
  • Then, drain the plantains and place them in a prep bowl. Add the seasonings and butter and use a fork to mash them
  • After the pork cooks, carefully release the steam and open the lid. Remove the pork from the pot and use a fork to shred the meat
  • Serve the shredded pork with the mashed potatoes. Garnish with fresh cilantro and feel free to pour the leftover broth over the plantains as gravy

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Frequently Asked Questions

Can I make this recipe without an Instant Pot?

While the Instant Pot makes this recipe quicker, you can still make it in a regular pot or slow cooker. For stovetop cooking, simmer the pork until tender. In a slow cooker, cook on low for 6-8 hours or on high for 3-4 hours.

Can I use a different type of meat for the Cuban pork?

Yes, you can. While the recipe calls for pork shoulder, you can use other cuts like pork tenderloin or chicken thighs. Just adjust the cooking time as needed for different meats.

Are there any alternatives to plantains for the mashed side dish?

If you can’t find plantains, sweet potatoes or rutabaga make a good substitute for mashed plantains. They’ll be sweeter, but it’s a tasty alternative.

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Instant Pot Chopped Beef Sliders with Coleslaw

glass meal prep containers with bbq beef sliders and coleslaw

Our delectable recipe for Instant Pot Chopped Beef Sliders, featuring a one-of-a-kind Fruit-Infused Homemade BBQ Sauce, is here to make your meal prep experience truly exceptional. These sliders are not just a meal; they’re a flavor-packed adventure. With a luscious combination of savory chuck roast, zesty coleslaw, and the unique twist of our fruit-infused BBQ sauce, you’re in for a taste sensation that’s perfect for your tasty meal prep ideas. So, roll up your sleeves, and let’s dive into this culinary adventure of a instant pot beef recipe!

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Elevate Your Meal Prep with Unique Fruit-Infused Homemade BBQ Sauce

  • Vibrant Flavors: Adding fruit to your BBQ sauce introduces a burst of vibrant, natural flavors. The sweetness and tartness of the fruit complement the smokiness and richness of the BBQ sauce, creating a dynamic and exciting taste profile.

  • Natural Sweetness: Fruit-infused BBQ sauce allows you to reduce the amount of added sugar typically found in store-bought sauces. The natural sugars from the fruit provide a delightful sweetness without the need for excessive amounts of sugar or high-fructose corn syrup.

  • Unique and Memorable: Fruit-based BBQ sauces add a unique and memorable element to your instant pot beef recipes. Blueberries, raspberries, peaches, or even pineapple can infuse your sauce with distinctive and unforgettable taste, making your meal prep stand out.

  • Balanced Complexity: Fruit adds complexity to the BBQ sauce, offering layers of both sweetness and acidity. This balance of flavors enhances the overall taste experience, making every bite of your chopped beef sliders an adventure for your taste buds.

  • Versatile Pairing: Fruit-infused BBQ sauce is incredibly versatile. It pairs well not only with beef but also with other meats like chicken, pork, and even tofu. You can use it for grilling, roasting, or as a dipping sauce, expanding your culinary horizons and giving you plenty of reasons to make extra sauce for future meals.

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Grocery Tips for Instant Pot BBQ Beef Sliders

  • Freshness Matters: When buying the chuck roast, look for meat that is marbled with just the right amount of fat. This marbling ensures tenderness and flavor.

  • BBQ Sauce Selection: While you can use pre-made BBQ sauce, consider trying different flavors or brands to find one that suits your taste preferences. You might like a smoky, sweet, or spicy BBQ sauce, so explore the options at your grocery store.

  • Blueberries: For the blueberry BBQ sauce, opt for fresh or frozen blueberries. If fresh blueberries are out of season or expensive, frozen ones work just as well.

  • Slider Buns: Choose slider buns that you enjoy. You can go with classic white buns, whole wheat, or even gluten-free buns based on dietary preferences.

Ingredient Information

  • Chuck Roast: Chuck roast is a cut of beef that’s ideal for slow cooking. It’s known for its rich, beefy flavor and becomes incredibly tender when cooked for an extended period.

  • Coleslaw: Coleslaw is a versatile side dish made from shredded cabbage and often combined with a creamy or vinaigrette-based dressing. It provides a refreshing contrast to the savory sliders.

Ingredient Swaps:

  • Chuck Roast Alternative: If you can’t find chuck roast, you can use other cuts like beef brisket or even pork shoulder. Just adjust the cooking time and method accordingly.

  • Homemade BBQ Sauce: Instead of pre-made BBQ sauce, you can make your own from scratch using ketchup, brown sugar, vinegar, and spices. This allows you to tailor the flavor to your liking.

  • Butter: Swap out butter with olive oil or coconut oil for a different flavor profile.

  • Fruit for BBQ Sauce: If blueberries are unavailable, you can experiment with other fruits like raspberries, blackberries, or even peaches to create a unique fruit-infused BBQ sauce.

  • Cheese Options: While muenster cheese adds a mild creaminess, feel free to try other cheese varieties such as cheddar, Swiss, or pepper jack for a different flavor profile.

  • Coleslaw Dressing: Adjust the coleslaw dressing to your liking. If you prefer a creamier coleslaw, add more mayonnaise or Greek yogurt. If you like it tangy, increase the amount of apple cider vinegar.

glass meal prep containers with bbq beef sliders and coleslaw

How to Meal Prep Instant Pot Beef Recipe

  1. Start this instant pot beef recipe by adding the chuck roast to your trusty Instant Pot. Now, sprinkle in the garlic powder, salt, and pepper for that fantastic flavor. Throw in the sliced red onions for a hint of sweetness. Lastly, pour in the marinara sauce and water.

  2. Seal the lid of your Instant Pot, set it to high pressure, and let it work its magic for 45 minutes. The countdown begins!

  3. While the beef is cooking away, let’s whip up some delicious coleslaw. In a mixing bowl, combine the shredded coleslaw with apple cider vinegar, honey, yellow mustard, olive oil, garlic powder, and a pinch of salt. Mix it all up, and you’ve got a zesty coleslaw ready to roll.

  4. Time to add a fruity twist to your BBQ sauce. Pop your BBQ sauce and those fresh blueberries into a blender, then puree them into a delightful blueberry BBQ sauce. Talk about a flavor explosion!

  5. Once the 45-minute timer is up, carefully release the steam from the Instant Pot and unveil the aromatic beef. Using a fork, shred that tender meat to perfection.

  6. Now, for the fun part – assembling your sliders. Place a generous heap of that delectable chopped beef between your slider buns. Top it off with a drizzle of the blueberry BBQ sauce, a slice of muenster cheese, and some sliced red onions. The perfect combination of flavors and textures!

  7. Don’t forget to serve these sliders with a side of that tangy coleslaw you prepared earlier. It’s the perfect balance to the savory, juicy goodness of the beef.

Reference the recipe card below for detailed instructions.

plate with bbq beef sliders and coleslaw

Meal Prep Tips

  • Portion Control: When assembling the sliders, consider making a variety of portion sizes to accommodate different dietary preferences. Create full-sized burgers for hearty appetites and mini sliders for smaller portions.

  • BBQ Sauce on the Side: If you prefer to control the amount of BBQ sauce on your sliders, serve the fruit-infused BBQ sauce on the side. This allows you to dip or drizzle the sauce according to your taste.

  • Make Extra BBQ Sauce: Prepare extra fruit-infused BBQ sauce and store it in a jar. This homemade sauce can be used for various other dishes, such as grilled chicken, ribs, or even as a dip for snacks.

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

  • Reheating: When reheating the chopped beef, consider using the microwave, stovetop, or oven. Add a touch of water or broth to maintain its moisture and tenderness.

glass meal prep containers with bbq beef sliders and coleslaw

beef sliders and coleslaw

Instant Pot Chopped Beef Sliders and Coleslaw

This Instant Pot Chopped Beef Sliders features a unique fruit-infused homemade BBQ sauce, served alongside zesty coleslaw for an unforgettable meal prep experience.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 55 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Instant Pot
  • blender

Ingredients
  

Instant Pot Beef

  • 12 oz chuck roast
  • 1 cup marinara sauce
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup red onion (sliced)
  • 1 cup water

Coleslaw

  • 2 cups shredded coleslaw
  • 1 tbsp apple cider vinegar
  • 1 tbsp honey
  • 1 tsp yellow mustard
  • 1 tbsp olive oil
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

BBQ Sauce

  • 1/2 cup BBQ sauce (pre-made)
  • 1/2 cup blueberries

Bread and Toppings

  • 4 each slider buns
  • 2 slices muenster cheese
  • 1/4 cup red onions (sliced)

Instructions
 

  • Add the chuck roast to the Instant Pot. Add the seasonings, marinara sauce, onions, and water to the pot.
  • Close and seal the lid to the Instant Pot. Place the setting on high pressure and cook for 45 minutes
  • Meanwhile, mix together the coleslaw ingredients in a mixing bowl.
  • For the bbq sauce, place the blueberries and bbq sauce in a blender and puree the mixture.
  • After the beef cooks, carefully release the steam and open the lid. Remove the beef from the pot and use a fork to shred the meat.
  • Serve the chopped beef in between sliders. Top the beef off with the blueberry bbq sauce. Add sliced cheese and red onions. Enjoy with coleslaw

Notes

Note: If you do not have an Instant Pot, you can also cook the beef in a slow cooker on high for 4 to 6 hours.

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Frequently Asked Questions

Can I use frozen blueberries for the BBQ sauce?

Yes, frozen blueberries work well for the sauce. Just thaw them before blending.

Can I use a different type of mustard for the coleslaw dressing?

Yes, you can use Dijon mustard, whole-grain mustard, or honey mustard for a unique flavor in your coleslaw.

Can I make the BBQ sauce in advance and store it?

Absolutely, the fruit-infused BBQ sauce can be made ahead and refrigerated for up to a week.

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Fall Persimmon Muffins

glass meal prep containers with persimmon muffins

Energize Your Mornings with Healthy Persimmon Almond Muffins! Packed with wholesome goodness, these muffins are a delightful start to your day, combining the exotic flavor of persimmons with the nutty crunch of almonds.  These muffins are not only delicious but also a perfect choice for a healthy breakfast meal prep. They are rich in fiber, vitamins, and minerals, and the almonds add an extra protein boost to kickstart your day.

Plus, they are super easy to prepare, ensuring that your morning routine stays stress-free.  Enjoy these muffins fresh out of the oven or store them for meal prep throughout the week.

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Reasons to Meal Prep Breakfast Persimmon Muffins

  • Balanced Nutrition: These muffins provide a well-balanced mix of macronutrients, including healthy fats from almonds, protein from the egg, and carbohydrates from the flour and fruits. This breakfast meal prep combination helps keep you full and energized throughout the morning, reducing the urge for unhealthy snacking.

  • Fruit-Packed Goodness: Persimmons (or their alternatives, like apples or pears) are rich in vitamins, fiber, and antioxidants. Incorporating fruit into your breakfast helps meet your daily fruit intake requirements and contributes to better overall health.

  • Portion Control: Meal prepping muffins in advance allows you to control portion sizes. Having these muffins readily available ensures you’re not tempted to grab unhealthy, oversized snacks or fast food on a busy morning.

  • Fiber for Satiety: The combination of fruit and whole wheat flour (if used) offers a good amount of dietary fiber. Fiber promotes a feeling of fullness, aids digestion, and helps regulate blood sugar levels, which can be a game-changer for staying focused throughout the day.

  • Convenience and Time Savings: Busy individuals often struggle to find time for a healthy breakfast. Breakfast meal prep in advance will save you time during the morning rush. They’re grab-and-go, making it easier to stick to a nutritious breakfast routine even on the busiest of days.

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Ingredients You’ll Need for Persimmon Muffins

  • Persimmons: When shopping for persimmons, look for fruit that’s ripe but not overly soft. They should have a vibrant orange color and be slightly firm to the touch. You can find them in the produce section of your local grocery store or farmers’ market. These orange fruits are a good source of vitamins A and C, fiber, and antioxidants. They add natural sweetness and moisture to the muffins. If you can’t find persimmons, you can swap them out with apples or pears.

  • Egg: Eggs are an excellent source of high-quality protein and various essential nutrients like choline, which is important for brain health. No breakfast meal prep is complete without them.

  • Minced Ginger: Fresh ginger is preferred for its robust flavor. If you don’t have fresh ginger on hand, you can use ground ginger, but reduce the quantity to 1/2 teaspoon for a milder flavor. Ginger is known for its potential anti-inflammatory and digestive benefits. It adds a zesty kick to the muffins.

  • Flour: Choose whole wheat flour or almond flour for added nutrition. Whole wheat flour is higher in fiber, while almond flour is gluten-free and provides healthy fats and protein.

  • Baking Powder and Baking Soda: These leavening agents are essential for the muffins to rise and become light and fluffy.

  • Cinnamon: Opt for ground cinnamon with no added sugars or additives.

  • Sliced Almonds: Purchase sliced almonds in the bulk section of your grocery store for cost savings. You can also toast them for a richer flavor. Almonds are a great source of healthy fats, protein, fiber, and various vitamins and minerals. They provide a satisfying crunch and extra nutrition to your muffins.

glass breakfast meal prep containers with persimmon muffins

How to Meal Prep Prepare Persimmon Muffins

  1. Preheat the Oven: First things first, preheat your oven to a toasty 350°F (175°C). This ensures your muffins bake to perfection.

  2. Prepare the Persimmons: Remove the top stem of the persimmons and peel off the skin. This will reveal the sweet and succulent flesh within. Now, place these persimmons along with the olive oil into a blender. Blend until you achieve a smooth and velvety puree.

  3. Mix the Wet Ingredients: Pour the persimmon and olive oil blend into a mixing bowl. To this, add the large egg, brown sugar, and a tablespoon of minced ginger. Now, it’s time to grab your trusty whisk and blend all these delicious ingredients together. The ginger adds a delightful, zesty kick, perfect for perking up your taste buds in the morning.

  4. Incorporate the Dry Ingredients: Gradually add the flour, baking powder, baking soda, and cinnamon into the bowl. Continue whisking until the batter is silky smooth, and there are no lumps in sight.

  5. Grease and Prepare Your Muffin Pan: To ensure your muffins don’t stick, grease a muffin pan and give it a light spritz of cooking spray. This step will make your clean-up a breeze.

  6. Scoop the Batter: Using a 1/4 cup scoop, evenly pour the batter into each muffin well. This ensures that your muffins are uniform in size and bake evenly. The aroma of the cinnamon combined with the ginger is sure to make your kitchen smell amazing.

  7. Top with Sliced Almonds: For that extra crunch and a touch of elegance, sprinkle some sliced almonds on top of each muffin. Almonds are a great source of healthy fats, making these muffins a wholesome breakfast choice.

  8. Baking Time: Pop your muffin pan into the preheated oven and bake for 15-20 minutes. Keep an eye on them; they’re ready when they turn a golden brown and a toothpick inserted into the center comes out clean.

Reference the recipe card below for detailed instructions.

round plate with with persimmon muffins

Pairing Tips:

  • Nut Butter: Drizzle some almond or peanut butter over your muffins for an extra layer of richness and protein. Nut butter pairs exceptionally well with the almond flavor in the muffins.

  • Honey or Maple Syrup: A drizzle of honey or maple syrup over the muffins adds natural sweetness and a touch of luxury to your breakfast. It’s a delightful alternative to refined sugars.

  • Green Tea or Coffee: A warm cup of green tea or a morning coffee can be the perfect beverage pairing for your muffins. The slightly bitter and aromatic notes of these beverages complement the sweetness of the muffins.

  • Cottage Cheese: Cottage cheese is a high-protein option that pairs well with the fruitiness of the muffins. It’s a great choice for those seeking a protein-packed breakfast.

Leftover Ingredient Tips:

  • Persimmons: If you have extra persimmons, you can enjoy them as a healthy snack or add them to salads for a burst of sweetness. They can also be blended into smoothies, turned into fruit compote, or used in other baked goods like pies, tarts, or fruit crisps.

  • Minced Ginger: Ginger has numerous uses in the kitchen. You can store the extra minced ginger in an airtight container in the freezer for future recipes. It can be grated or used in stir-fries, soups, sauces, and tea

  • Sliced Almonds: Extra sliced almonds can be sprinkled on top of salads or yogurt for added texture and nutrition. They can also be used in various baked goods, like cookies or granola.

Meal Prep Tips:

  • Storage Tips: If you plan to consume the muffins within 1-2 days, you can store them at room temperature in an airtight container. Make sure they are fully cooled before sealing in the container. Otherwise, store the muffins in the refrigerator.

  • Reheating Tips: reheat muffins from the refrigerator, simply microwave them for 10-15 seconds. This short burst of heat will restore some of the muffin’s softness without making it soggy.

glass breakfast meal prep containers with persimmon muffins

round white plate with persimmon almond muffins.

Persimmon Almond Muffins

No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • blender
  • muffin pan
  • oven

Ingredients
  

  • 2 persimmons
  • 1 large egg
  • 1/4 cup olive oil
  • 1/2 cup brown sugar
  • 1 tbsp minced ginger
  • 3/4 cup flour
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp cinnamon
  • 2 tbsp sliced almonds

Instructions
 

  • Pre-heat the oven to 350F
  • Remove the top stem of the persimmon and peel the skin. Place the persimmons and olive oil in a blender and puree until smooth. Pour the blend into a mixing bowl and add the egg, brown sugar, and cinnamon. Use a whisk to blend it all together.
  • Next, add the baking powder, baking soda, and flour. Whisk until the batter is smooth.
  • Grease a muffin pan and spray it with cooking spray. Use a 1/4 cup scoop to evenly pour the batter into each muffin well. Top each muffin with sliced almonds. Bake for 15-20 minutes.

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Frequently Asked Questions

Can I use other nuts besides almonds for topping?

Yes, you can use other nuts like walnuts or pecans as a topping for these muffins, or omit them if you have nut allergies. Dried fruit such as cranberries or raisins are also a tasty option.

Can I omit ginger if I don’t have it on hand?

Yes, you can omit the minced ginger if you don’t have it, but it adds a delightful zesty kick to the muffins. You can also use ground ginger as a substitute.

Can I substitute white sugar for brown sugar?

Absolutely, you can use white sugar as a substitute for brown sugar if you prefer. Keep in mind that brown sugar adds a touch of molasses flavor, so the taste may vary slightly.

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Stuffed Acorn Squash with Beef Marinara

glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach

Our Stuffed Acorn Squash with Beef Marinara is the perfect budget-friendly, healthy dinner idea that brings the gourmet experience right to your kitchen table. This delectable recipe combines lean ground beef, seasonal acorn squash, and a homemade marinara sauce to create a flavorful, nutrient-rich masterpiece. Whether you’re on a budget or simply seeking a wholesome yet affordable meal prep option, this dish has got you covered. Let’s embark on a culinary journey that’s not only easy on your weekly budget but also a restaurant-quality delight for your senses.

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Calories: 713kcal | Carbohydrates: 41g | Protein: 46g | Fat: 43g | Saturated Fat: 11g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 20g | Trans Fat: 1g | Cholesterol: 117mg | Sodium: 2003mg | Potassium: 2450mg | Fiber: 9g | Sugar: 11g | Vitamin A: 7580IU | Vitamin C: 59mg | Calcium: 261mg | Iron: 10mg

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round plate with acorn squash stuffed with beef marinara sauce and green baby spinach

Why Meal Prep Stuffed Acorn Squash

  • Packed with nutrient-rich ingredients like lean ground beef, acorn squash, and a homemade marinara sauce, this meal provides a balanced mix of protein, vitamins, and fiber. It’s a fantastic way to nourish your body with the good stuff.

  • Eating healthy doesn’t have to break the bank! Lean ground beef and seasonal acorn squash are wallet-friendly, making this meal prep idea a perfect fit for budget-conscious foodies. You can enjoy restaurant-quality flavors without the hefty price tag.

  • The combination of savory beef marinara, tender acorn squash, and gooey melted mozzarella cheese creates an explosion of flavors in your mouth. It’s like dining at a five-star restaurant but without the reservation hassle.

  • Short on time? No problem! This meal prep idea is a weeknight dinner hero. With just a bit of prep and 50-55 minutes of oven time, you’ll have a scrumptious, restaurant-quality meal on the table in no time. It’s perfect for busy evenings.

  • This healthy dinner idea ticks all the boxes. It’s high in protein, loaded with veggies, and has just the right amount of flavor-enhancing ingredients. With acorn squash as the star, it’s a guilt-free delight that’ll make you feel like you’re dining out, all while staying on track with your health goals.

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Ingredients You’ll Need

  • Lean Ground Beef: Look for lean ground beef with lower fat content, ideally 90% lean or higher. Lean beef is an excellent source of protein, iron, and zinc. It’s a healthy protein choice when you opt for lower fat varieties. Ingredient Swap: You can also use ground turkey or ground chicken as an option.If you’re looking for a plant-based option, consider using ground tofu, tempeh, or plant-based crumbles.

  • Marinara Sauce: When buying store-bought marinara sauce, check the label for low sodium and minimal added sugars. Ingredient Swap: If you want to make your own sauce, combine canned tomatoes with garlic, basil, and oregano for a healthier, lower-sodium alternative.

  • Acorn Squash: Look for acorn squash that is firm and heavy for its size, with a deep green color and minimal blemishes. Acorn squash is rich in vitamins A and C, fiber, and antioxidants. It’s a nutritious and low-calorie vegetable. Ingredient Swap: You can substitute acorn squash with other winter squashes like butternut or kabocha if needed.

  • Red Onions: Choose firm, dry, and unblemished onions with a vibrant red color. Ingredient Swap: Swap red onions for shallots or sweet onions if you prefer a milder flavor.

  • Shredded Mozzarella Cheese: Opt for part-skim or reduced-fat mozzarella cheese to reduce the saturated fat content. Ingredient Swap: Consider using part-skim ricotta or a blend of Parmesan and low-fat cottage cheese for a lighter option.

glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach

How to Meal Prep this Stuffed Acorn Squash Recipe

  1. Preheat your oven to a toasty 400°F. Carefully cut the acorn squash in half. Watch those fingers! Once it’s cut, use a spoon to scoop out the seeds. We want all that space for our tasty filling.

  2. Season the acorn squash with a pinch of salt and give them a good coat of olive oil. Now, place them on a baking sheet, flesh side up. Pop them into your preheated oven and let them roast for about 50-55 minutes or until they’re tender. Your kitchen will soon be filled with amazing aromas.

  3. While your squash is getting all tender and flavorful in the oven, let’s work on the savory filling. Heat up some oil in a sauté pan over medium-high heat. Toss in those finely chopped red onions and cook them until they soften. It won’t take long to get that beautiful aroma filling the air. Add the lean ground beef and give it a good stir. Keep it cooking until it’s golden brown and fully cooked. That usually takes about 5 to 7 minutes. 

  4. Now, pour in that delightful marinara sauce over the ground beef. Add in the garlic powder and a dash of salt, and give it all a good mix. Let the sauce and the beef become the best of friends in the pan. 

  5. By now, your acorn squash should be ready to take a bow from the oven. Carefully remove them. Now, evenly stuff each squash half with the meat sauce you just whipped up. Don’t be shy; pile it on! To take it up a notch, sprinkle that lovely shredded mozzarella cheese on top.

  6. As a final touch of healthy goodness, enjoy your stuffed acorn squash with a side spinach salad. A perfect complement to balance out your meal.

Reference the recipe card below for detailed instructions.

round plate with acorn squash stuffed with beef marinara sauce and green baby spinach

Meal Prep Tips:

  • Storage Tips: After preparing your meal, allow it to cool to room temperature. Then, store any leftovers in an airtight container in the refrigerator. It’s best to use shallow containers, as they help cool the food more quickly, reducing the risk of bacterial growth.

  • Reheating Tips: Microwave: For a quick reheating, use the microwave. Place the stuffed acorn squash on a microwave-safe dish, cover it with a microwave-safe lid or a damp paper towel, and heat it in 1-minute increments until it’s thoroughly heated. Be sure to stir or rotate the squash to ensure even heating.

Leftover Ingredient Tips

  • Marinara Sauce: Pasta Sauce-Use it as a sauce for pasta dishes like spaghetti, lasagna, or baked ziti. Pizza Sauce-Make homemade pizzas or flatbreads using the marinara as a base. Eggplant Parmesan-Layer it in a classic eggplant Parmesan recipe. Freeze It-Portion out the sauce and freeze it in small containers for future use.

  • Extra Ground Beef: Tacos or Burritos-Turn it into taco or burrito filling with your favorite toppings. Stuffed Bell Peppers-Use the beef as a filling for stuffed bell peppers. Spaghetti Bolognese-Make a quick and hearty spaghetti Bolognese sauce. Chili-Transform it into a delicious chili with beans and spices.

  • Additional Acorn Squash: Roasted Squash-Cube and roast it with olive oil, salt, and your favorite spices as a side dish. Squash Salad-Add it to your salads for extra texture and flavor. Squash Soup-Blend it into a creamy butternut squash or acorn squash soup.

  • Extra Mozzarella Cheese: Caprese Salad-Make a classic Caprese salad with fresh tomatoes and basil. Grilled Cheese-Add it to your grilled cheese sandwich for a gooey, cheesy twist. Cheese Quesadillas-Create cheesy quesadillas with your favorite fillings.

glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach

stuffed acorn squash with marinara sauce

Stuffed Acorn Squash with Beef Marinara

Delicious, budget-friendly, and restaurant-quality, this stuffed acorn squash with beef marinara is a healthy dinner idea that's easy to make and perfect for weeknight meal prep.
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Prep Time 5 minutes
Cook Time 55 minutes
Course dinner, lunch, Main Course
Cuisine American, Italian
Servings 2
Calories 713 kcal

Equipment

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

Ingredients
  

Beef Marinara Sauce

  • 12 oz lean ground beef
  • 2 cups marinara sauce
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup red onions (diced)
  • 1 tbsp olive oil

Acorn Squash

  • 1 each acorn squash
  • 1/4 tsp salt
  • 1 tbsp olive oil

Optional Side Salad and toppings

  • 4 cups baby spinach
  • 4 tbsp choice of vinaigrette dressing
  • 2 tbsp shredded mozzarella cheese

Instructions
 

  • Pre-heat the oven to 400F
  • Carefully cut the acorn squash in half. Once it is cut, use a spoon to scoop out the seeds
  • Season the acorn squash with salt and coat it with olive oil. Place it on a sheet pan, flesh side up, and bake it in the oven for 50-55 minutes until it is tender
  • Meanwhile, add oil to a saute pan on medium high heat and cook the onions until they soften
  • Add the ground beef and continue to stir it around until it is golden brown and fully cooked (about 5 to 7 minutes)
  • Then, pour the marinara sauce over the ground beef and add the seasonings. Stir it around until the sauce is fully mixed well.
  • After the acorn squash cooks, carefully remove it from the oven. Evenly stuff each squash halve with the meat sauce and sprinkle the the shredded mozzarella cheese on top. Enjoy with a side salad

Notes

Note: If you do not have an Instant Pot, you can also cook the beef in a slow cooker on high for 4 to 6 hours.
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: 713kcalCarbohydrates: 41gProtein: 46gFat: 43gSaturated Fat: 11gPolyunsaturated Fat: 10gMonounsaturated Fat: 20gTrans Fat: 1gCholesterol: 117mgSodium: 2003mgPotassium: 2450mgFiber: 9gSugar: 11gVitamin A: 7580IUVitamin C: 59mgCalcium: 261mgIron: 10mg

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Frequently Asked Questions

Can I use other types of winter squash besides acorn squash for this recipe?

Yes, you can substitute acorn squash with other winter squashes like butternut, kabocha, or delicata. The cooking times may vary slightly, so keep an eye on them while roasting.

What are some recommended variations for the side salad?

For variety, you can try different side salads such as a kale and quinoa salad, a mixed greens salad with a citrus vinaigrette, or a cucumber and red onion salad. Get creative with your salad choices!

What can I do with the scooped-out acorn squash seeds?

Leftovers can be used in various ways. Try adding them to omelets, grain bowls, or as toppings for pizza or pasta dishes.

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Pumpkin Muffins

glass meal prep containers with pumpkin muffins

Embrace the Cozy Season with Our Easy Fall Breakfast Pumpkin Muffin Meal Prep Recipe. As autumn sweeps in with its golden hues and crisp mornings, there’s no better time to savor the flavors of the season. Our simple yet delicious pumpkin muffins are the perfect fall breakfast treat, offering both convenience and comfort. With easy meal prep at the core of this recipe, you can indulge in the essence of fall without the morning hustle. Dive into the warm embrace of cinnamon and pumpkin, and make your mornings brighter with this delightful and easy breakfast meal prep idea

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Calories: 460kcal | Carbohydrates: 70g | Protein: 11g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 82mg | Sodium: 154mg | Potassium: 421mg | Fiber: 5g | Sugar: 39g | Vitamin A: 14423IU | Vitamin C: 4mg | Calcium: 147mg | Iron: 5mg

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Why These Muffins Are an Ideal Breakfast Meal Prep Solution

  • Autumn Bliss: These pumpkin muffins are a taste of fall in every bite! Packed with warm cinnamon and rich pumpkin puree, they’re like a cozy sweater for your taste buds during the crisp autumn months.

  • Easy Breakfast Meal Prep: The magic of these muffins lies in their simplicity. With a straightforward recipe and minimal ingredients, it’s a breeze to whip them up in advance and have breakfast sorted for the week. 

  • Nutrient-Rich Fuel: These muffins aren’t just delicious; they’re packed with nutrients! Pumpkin puree offers vitamins A and C, while pumpkin seeds deliver a protein punch and essential minerals. Perfect to keep you energized throughout your busy day.

  • Portability and Convenience: When you’re dashing out the door in the morning, these muffins are your trusty sidekick. Grab one, and you’re all set! No mess, no fuss, just a delicious breakfast on the go.

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Simple Ingredients for Meal Prep Pumpkin Muffins

  • Eggs: Look for free-range or organic eggs if possible for a fresh and rich flavor. Ingredient Swap: If you’re vegan or allergic to eggs, you can substitute with a flax or chia egg. Mix 1 tablespoon of ground flaxseeds or chia seeds with 2.5 tablespoons of water and let it sit until it thickens.

  • Pumpkin Puree: Canned pumpkin puree is convenient, but you can also make your own by roasting and pureeing fresh pumpkin. Ingredient Swap: If you want to try something different, sweet potato puree can be a great alternative with a similar texture and taste.

  • Flour: Choose whole wheat flour for added fiber or opt for gluten-free flour if you have dietary restrictions. You can also blend rolled oats. Ingredient Swap: Consider almond flour for a gluten-free and higher protein option, or oat flour for a heartier texture.

  • Brown Sugar: You can use natural sweeteners like coconut sugar or maple syrup for a different flavor profile. Ingredient Swap: If you’re looking to reduce sugar, try using a sugar substitute like stevia or erythritol

  • Cinnamon: Cinnamon is packed with antioxidants and has potential health benefits, such as reducing inflammation. Ingredient Swap: Experiment with other spices like nutmeg or pumpkin pie spice for a unique twist.

  • Pumpkin Seeds: Pumpkin seeds are a great source of protein, healthy fats, and minerals like magnesium. Ingredient Swap: If you’re not a fan of pumpkin seeds, chopped nuts like walnuts or pecans can be a tasty alternative.

glass meal prep containers with pumpkin muffins

How to Prepare Pumpkin Muffins

  1. First things first, set your oven to 400°F (200°C) to get it all nice and toasty.

  2. In a mixing bowl, crack your egg and add in the brown sugar and that creamy pumpkin puree. Now, let’s give it a good whisk until everything becomes beautifully smooth. It’s like a cozy autumn hug in a bowl!

  3. Next, introduce your flour, cinnamon, and baking powder to the party. Stir them in with the wet ingredients until you have a batter that’s smooth and inviting.

  4. Take your olive oil and use it to generously grease your muffin pans. This will make sure your muffins come out effortlessly.

  5. Using a 1/3 cup scoop, evenly distribute that delicious batter into each muffin well.

  6. For that extra touch of fall flair, sprinkle your muffins with those lovely pumpkin seeds. It’s like the cherry on top of a pumpkin pie – delightful!

  7. Pop your muffin pans into the preheated oven and let them bake for about 12-15 minutes. Keep an eye on them; when the center is cooked to perfection and a toothpick comes out clean, they’re ready to shine!

Reference the recipe card below for detailed instructions.

round plate with pumpkin muffins

Pairing Tips:

  • Hot Coffee or Chai Tea: A warm, comforting beverage like coffee or chai tea pairs beautifully with the spiced notes of the muffins. The combination is perfect for a cozy fall morning.

  • Greek Yogurt: Serve your muffins with a side of Greek yogurt. The creamy and tangy yogurt balances the sweetness of the muffins and adds a nice protein boost.

  • Fresh Fruit: A fruit salad or sliced fresh fruit like apples, pears, or berries can add a refreshing contrast to the rich muffins.

  • Savory Complements: For a savory option, serve the muffins alongside scrambled eggs, bacon, or a breakfast sandwich. The sweet and savory contrast can be surprisingly delicious.

Leftover Ingredient Tips:

  • Pumpkin Puree: Don’t let that extra pumpkin puree go to waste. Make a smoothie with yogurt and pumpkin, or add it to your oatmeal. It’s great for soups and stews as well.

  • Flour: Flour has countless uses! It’s essential for baking, but you can also use it to thicken soups, make pancakes, or bread chicken or fish for a crispy coating.

  • Brown Sugar: Leftover brown sugar can sweeten your morning coffee or tea. Use it for baking, or sprinkle some on oatmeal or yogurt for extra flavor.

  • Pumpkin Seeds: Pumpkin seeds are fantastic for snacking. Roast them with your favorite seasonings and enjoy. You can also add them to salads, yogurt, or granola for an extra crunch.

Meal Prep Tips for Pumpkin Muffins:

  • Storage Tips: For longer storage, place them in an airtight container or resealable bags and refrigerate for up to a week. To extend their shelf life further, wrap each muffin individually in plastic wrap and store them in an airtight container or a freezer-safe bag. They can last up to 3 months in the freezer. When ready to enjoy, simply thaw muffins in the refrigerator or on the counter for a few hours. You can also reheat them in the microwave or oven for that fresh-baked taste.

  • Reheating Tips: Place a muffin on a microwave-safe plate. Microwave for 15-20 seconds per muffin. Check the muffin’s center for warmth and adjust the time accordingly. Be cautious not to overheat, as it can make the muffin dry.

glass meal prep containers with pumpkin muffins

pumpkin muffins

Pumpkin Muffins

Enjoy the flavors of fall with these easy-to-prep Pumpkin Muffins, a delightful grab-and-go breakfast or snack option.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 460 kcal

Equipment

  • bowl
  • whisk
  • muffin pan
  • oven

Ingredients
  

  • 1 each large egg
  • 3/4 cup pumpkin puree
  • 1/2 cup flour
  • 1/3 cup brown sugar
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1 oz pumpkin seeds
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • In a bowl, mix together the egg, brown sugar, and pumpkin puree until smooth
  • Next, add the flour, cinnamon, baking powder, and mix until you achieve a smooth batter
  • Grease the muffin pans with olive oil. Use a 1/3 cup scoop to pour the better into each muffin well
  • Evenly top each muffin with pumpkin seeds
  • Bake in the oven for 12-15 minutes until the center is cooked

Notes

Note: 3 muffins per serving
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: 70gProtein: 11gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.02gCholesterol: 82mgSodium: 154mgPotassium: 421mgFiber: 5gSugar: 39gVitamin A: 14423IUVitamin C: 4mgCalcium: 147mgIron: 5mg

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Frequently Asked Questions

Can I use fresh pumpkin instead of canned pumpkin puree?

Absolutely! Roast and puree fresh pumpkin for a homemade touch.

Can I add nuts or other mix-ins to the batter?

Of course! Chopped nuts, chocolate chips, or dried fruit can be delightful additions.

Can I make these muffins gluten-free?

Yes, simply use gluten-free flour in place of regular flour.

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Artichoke and Smoked Salmon Pasta Salad

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Our Artichoke and Smoked Salmon Pasta Salad recipe is the ultimate solution for a wholesome and satisfying lunch that’s quick to prepare and perfect for meal prep. Packed with healthy ingredients like smoked salmon, artichoke hearts, and vibrant arugula, this salad offers a delicious way to power through your day. With the added punch of a zesty Lemon Vinaigrette, this meal is not just a feast for your taste buds but also a boost for your overall well-being. Get ready to discover a healthy lunch that’s rich in Omega-3 fatty acids, antioxidants, and essential vitamins, all while keeping you energized and satisfied.

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Calories: 480kcal | Carbohydrates: 45g | Protein: 28g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Cholesterol: 26mg | Sodium: 2171mg | Potassium: 508mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1307IU | Vitamin C: 16mg | Calcium: 88mg | Iron: 2mg

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round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Why This Recipe is Great for Meal Prep

  • Convenience and Time-Saving: This recipe can be prepared in advance, making it a fantastic time-saver. By cooking the pasta and chopping the ingredients ahead of time, you can quickly assemble your lunch for the week. This is ideal for those with busy schedules.

  • Nutrient-Packed: With ingredients like smoked salmon, artichoke hearts, arugula, and a homemade lemon vinaigrette, this pasta salad is a nutritional powerhouse. It’s rich in Omega-3 fatty acids, antioxidants, vitamins, and essential nutrients, ensuring you get a well-rounded and healthy meal.

  • Balanced Meal: The combination of protein from smoked salmon, carbohydrates from pasta, and a variety of vegetables ensures a balanced meal. It’s not only delicious but also keeps you feeling full and satisfied, reducing the temptation to snack on less healthy options.

  • Longer Shelf Life: Many meal prep dishes improve in flavor as they sit, and this pasta salad is no exception. The flavors meld together, enhancing the overall taste. It’s one of those dishes that actually gets better with time, so you can prepare it in batches and enjoy it throughout the week without losing quality.

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To Meal Prep This Pasta Salad, You’ll Need

  • Smoked Salmon: When shopping for smoked salmon, opt for sustainably sourced, wild-caught salmon if possible. Look for vacuum-sealed packages to ensure freshness. Smoked salmon is rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D. It’s a heart-healthy choice and promotes brain function. Ingredient Swap: For a vegetarian alternative, consider smoked tofu or marinated grilled tempeh.

  • Dried Rotini Pasta: Choose whole wheat or gluten-free pasta if you have dietary preferences or restrictions. Whole wheat pasta offers added fiber and nutrients. Ingredient Swap: You can use other pasta shapes like penne, bowtie, or fusilli, depending on your preference.

  • Roma Tomato: Select firm, ripe roma tomatoes with vibrant red color. Consider buying organic for a fresher taste. Ingredient Swap: If you’re not a fan of tomatoes, consider bell peppers or cucumbers for a similar crunch and color.

  • Artichoke Hearts (Canned and Drained): Look for artichoke hearts canned in water, without added salt or oil. You can also find frozen artichoke hearts in some stores. Artichokes are a good source of dietary fiber, antioxidants, and vitamins, particularly folate and vitamin K. Ingredient Swap: If you’re not into artichokes, try roasted red bell peppers or asparagus spears.

  • Arugula Salad: Choose arugula that appears fresh and vibrant. Bagged pre-washed arugula can save you time. Arugula is a leafy green high in vitamins A, C, and K, as well as calcium. It adds a peppery, refreshing flavor. Ingredient Swap: Spinach or mixed baby greens can be substituted for arugula if you prefer a milder taste.

  • Lemon Vinaigrette: You can make your vinaigrette at home using olive oil, lemon juice, honey, and salt, or purchase a high-quality store-bought dressing. Homemade dressings often have fewer additives and preservatives, making them a healthier choice. Ingredient Swap: Experiment with different vinaigrettes or dressings, such as balsamic or a yogurt-based dressing for a creamy twist.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

How to Prepare Smoked Salmon Salad

  1. Begin by boiling the rotini pasta according to the package instructions. Cooking times may vary, but typically, it takes around 7-9 minutes for the pasta to reach an al dente texture. Once cooked, drain the pasta and set it aside to cool completely. This step ensures that your pasta salad retains its perfect texture and doesn’t become soggy.

  2. While your pasta is cooling, let’s work on the star of the show – smoked salmon. Carefully remove the smoked salmon from its packaging and give it a good chop into smaller, bite-sized pieces. Smoked salmon is a fantastic source of Omega-3 fatty acids, making it a superb choice for a healthy lunch.

  3. Now, turn your attention to the artichoke hearts. Drain these tender delights from the can and cut them into quarters. Artichoke hearts not only bring a unique flavor to the salad but are also packed with fiber, antioxidants, and essential vitamins.

  4. In a small ramekin, prepare the zesty Lemon Vinaigrette by whisking together olive oil, lemon juice, honey, and a pinch of salt. This dressing not only adds a burst of flavor but also provides healthy fats and vitamins.

  5. In a spacious mixing bowl, combine the smoked salmon, cooled pasta, diced roma tomato, artichoke hearts, and a generous helping of fresh arugula salad. This combination creates a delightful balance of textures and flavors, making it an ideal choice for a power-packed lunch.

  6. Pour the Lemon Vinaigrette over your salad ingredients. Toss everything together gently, ensuring that the dressing coats each element evenly. The combination of smoked salmon and lemony dressing adds a refreshing and vibrant touch to your meal.

Reference the recipe card below for detailed instructions.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Leftover Ingredient Tips

By creatively repurposing leftover ingredients, you can reduce food waste and enjoy a variety of meals throughout the week. This not only saves money but also adds diversity to your diet. Here are some tips for using up any leftover ingredients from the Artichoke and Smoked Salmon Pasta Salad recipe:

  • Dried Rotini Pasta: Use any remaining pasta to create another pasta salad with different ingredients, like cherry tomatoes, olives, and feta cheese. Incorporate pasta into a stir-fry dish for added texture and substance.

  • Artichoke Hearts: Create a delicious artichoke dip by blending the artichoke hearts with cream cheese, Parmesan, and seasonings. Serve with crackers or fresh veggies. Use artichoke hearts as a pizza topping along with spinach, feta, and olives.

  • Arugula Salad: Add a handful of arugula to your morning smoothie for a nutrient boost. Use arugula as a fresh and peppery addition to sandwiches, wraps, or burgers.

  • Lemon Vinaigrette: Continue to use the lemon vinaigrette for other salads or as a marinade for grilled chicken or fish. Drizzle the vinaigrette over roasted vegetables to enhance their flavor.

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Artichoke and Smoked Salmon Pasta

Elevate your lunch with our Artichoke and Smoked Salmon Pasta Salad – a nutritious, zesty, and delicious meal prep idea.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Salad
Cuisine American
Servings 2
Calories 480 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl

Ingredients
  

Salad Ingredients

  • 8 ounces smoked salmon
  • 1 cup dried rotini pasta
  • 1 small roma tomato (diced)
  • 1 cup artichoke hearts (canned and drained)
  • 4 cups arugula salad

Lemon Vinaigrette

  • 2 tablespoon olive oil
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Instructions
 

  • Boil the pasta according to the packaged instructions. Once the pasta is cooked, drain it and let it cool.
  • Meanwhile, remove the smoked salmon from the packaging and chop it up into smaller pieces. Drain the artichokes from the can and cut the artichokes into quarters.
  • In a small ramekin, mix together the salad viniagrette.
  • In a mixing bowl, add the salmon, pasta, diced tomato, artichoke hearts, and arugula salad. Pour in the dressing and toss the ingredients.

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: 480kcalCarbohydrates: 45gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 26mgSodium: 2171mgPotassium: 508mgFiber: 6gSugar: 13gVitamin A: 1307IUVitamin C: 16mgCalcium: 88mgIron: 2mg

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Frequently Asked Questions

Can I use fresh salmon instead of smoked salmon?

Absolutely, you can use fresh salmon if you prefer. Simply grill, bake, or pan-sear the salmon until it’s cooked to your liking, then flake it and use it in the recipe.

Can I freeze this pasta salad for future use?

It’s not recommended to freeze this salad because freezing can affect the texture of the ingredients, particularly the arugula and tomatoes. Fresh salads are best enjoyed within a few days of preparation.

How can I make this recipe more low-carb?

To reduce the carb content, use a lower-carb pasta or swap the pasta for spiralized zucchini (zoodles) or cauliflower rice.

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Linguine With Clams

glass meal prep container with linguine pasta and clams

Looking for a budget-friendly weekly dinner option that’s both a wallet-saver and a taste sensation? Your search ends here! Our Linguine Pasta with Clams recipe is the perfect solution, combining affordability with mouthwatering flavor. In just 30 minutes, you can whip up a delicious meal that rivals your favorite takeout without breaking the bank. Whether you’re planning your weekly meal prep or simply craving a quick, restaurant-quality dish for a busy weeknight, this pasta meal prep recipe checks all the boxes.

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Calories: 690kcal | Carbohydrates: 55g | Protein: 56g | Fat: 26g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.5g | Cholesterol: 39mg | Sodium: 2631mg | Potassium: 1287mg | Fiber: 3g | Sugar: 3g | Vitamin A: 577IU | Vitamin C: 5mg | Calcium: 339mg | Iron: 6mg

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round plate with linguini pasta and clams

Why You’ll Enjoy This Pasta Meal Prep

  • Quick and Easy Preparation: This dish can be prepared in under 30 minutes, making it a speedy option for those hectic weeknights. It’s as fast as ordering takeout, but you get to enjoy a homemade meal with fresher, higher-quality ingredients.

  • Budget-Friendly: Compared to dining out or ordering takeout, preparing this linguine pasta with clams at home is a cost-effective choice. You can buy ingredients in bulk, and you’ll have leftovers for multiple meals, saving you money in the long run.

  • Restaurant-Quality Flavor: The combination of clams, aromatic onions and garlic, buttery richness, and zesty lemon juice creates a restaurant-quality flavor profile. You can savor gourmet taste in the comfort of your own home without the restaurant price tag.

  • Versatile Ingredient Swaps: This recipe is highly adaptable. You can swap out ingredients based on what you have in your pantry or your personal preferences. Whether it’s using different types of pasta, protein options, or cheese varieties, you have the freedom to make it your own.

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Simple Ingredients You’ll Need

  • Frozen Clams: When buying frozen clams, look for reputable brands and ensure the packaging is intact. Check the “use by” or “best before” date. Opt for sustainably sourced clams if possible. If fresh clams are available and you have time, you can use them instead, just remember to clean them thoroughly and discard any that remain open after tapping them. Ingredient Swaps: If you can’t find frozen clams or prefer a different seafood option, you can use cooked shrimp, mussels, or even diced, cooked chicken or tofu for a protein variation.

  • Dry Linguine Pasta: Choose high-quality pasta for the best taste and texture. Whole wheat linguine is a healthy alternative that adds more fiber to your meal. Ingredient Swaps: If you’re looking for a gluten-free alternative, you can use gluten-free pasta like rice or corn-based linguine. Whole wheat pasta is a healthy option too.

  • Green Onions: Select green onions with vibrant green tops and firm white bottoms. Avoid wilted or slimy ones. Store them in the refrigerator with a damp paper towel wrapped around the roots to keep them fresh longer. Ingredient Swaps: If you’re out of green onions, substitute them with chives, shallots, or regular onions, adjusting the quantity to your taste.

  • Red Onions: Look for red onions with shiny, unblemished skin. They should feel heavy for their size, which indicates freshness. Store them in a cool, dark place.Ingredient Swaps: Yellow or white onions can be used instead of red onions. Red onions are milder, so adjust the quantity accordingly.

  • Garlic: Opt for plump garlic bulbs with unbroken skin. Avoid any with green sprouts unless you want a milder flavor. Store garlic in a cool, dry place, not in the fridge.

  • Roma Tomato: Choose ripe, firm, and unblemished Roma tomatoes. If they are out of season, you can use canned diced tomatoes, which work just as well and are readily available year-round.

  • Shredded Parmesan Cheese: Buy a block of Parmesan cheese and grate it yourself for the best flavor. Pre-shredded cheese often contains anti-caking agents, which can affect the texture of your sauce. Ingredient Swaps: Pecorino Romano, Asiago, or a blend of these cheeses can be used as substitutes for Parmesan cheese.

  • Butter: Opt for unsalted butter to have more control over the saltiness of your dish. Ingredient Swaps: Olive oil or a dairy-free butter substitute can be great options.

  • Lemon: Look for plump, heavy lemons with smooth skin. Roll the lemon between your hand and a countertop to release more juice. Ingredient Swaps: If you don’t have fresh lemons, bottled lemon juice can be a convenient substitute.

glass meal prep container with linguine pasta and clams

Easy Steps to Meal Prep This Pasta Recipe

1. First things first, we need to cook our linguine pasta according to the package instructions. Remember to salt the water for added flavor. Once your pasta is perfectly al dente, drain it and set aside.

2. Heat up a pan over medium-high heat and add the olive oil. When it shimmers, toss in the green onions, red onions, and garlic. Sauté these aromatic ingredients until they become soft and fragrant. The scent will make your kitchen feel like an Italian paradise!

3. Add your frozen clams to the pan and let the magic happen. As they cook, they’ll start to steam and open up, releasing their mouthwatering aroma. This should take about 3 to 5 minutes. Keep an eye on those little treasures.

4. Take your cooked linguine and add it to the pan. Along with it, pour in that 1/4 cup of pasta water – this liquid gold will help create a silky, luxurious sauce. Stir everything together, letting the pasta soak up the flavors of the sea.

5. Here’s where the real magic happens. Drop in the butter and shower that Parmesan cheese over the linguine and clams. Stir it all together until you’ve got a creamy, cheesy sauce coating every last noodle. The buttery richness and the salty Parmesan will elevate the dish to the next level of deliciousness.

6. Before we wrap up, give your linguine pasta with clams a burst of freshness. Squeeze the juice of a lemon over the top. This brightens the flavors and adds a zesty kick, balancing out the richness of the dish.

Reference the recipe card below for detailed instructions.

glass meal prep container with linguine pasta and clams

Pasta Meal Prep Tips

  • Storage Tips:  If you have leftover linguine pasta with clams, allow it to cool to room temperature before storing it. Transfer it to an airtight container and store it in the refrigerator. Consume within 2-3 days to maintain the best quality.

  • Reheating Tips: Reheating in the microwave is the quickest option. Place your portion in a microwave-safe dish and cover it with a microwave-safe lid or microwave-safe plastic wrap with a small vent for steam. Reheat in 30-second intervals, stirring in between, until it’s heated through. Be careful not to overheat, as this can make the pasta rubbery.

  • Add Fresh Ingredients: To revitalize the flavors, consider adding a drizzle of olive oil, a sprinkle of fresh Parmesan, and a squeeze of lemon after reheating. This can help bring back some of the original freshness.

glass meal prep container with linguine pasta and clams

linguini clams

Linguine with Clams

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 690 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 12 oz frozen clams
  • 4 oz dry linguine pasta
  • 1/4 cup green onions (chopped)
  • 1/4 cup red onions
  • 2 cloves garlic (minced)
  • 1 each roma tomato (diced)
  • 1/4 cup shredded parmesan cheese
  • 2 tbsp butter
  • 1 each lemon
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Boil the pasta according to the packaged instructions
  • Add oil to a pan on medium-high heat and saute the green onions, red onions, and garlic until they soften
  • Next, add the frozen clams and cook until they steam and open (should take about 3 to 5 minutes)
  • Then, add the cooked linguine and 1/4 cup of pasta water to the pan
  • Add the butter and parmesan cheese to the pan and mix it all together
  • At the end squeeze lemon juice over the pasta

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: 690kcalCarbohydrates: 55gProtein: 56gFat: 26gSaturated Fat: 11gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.5gCholesterol: 39mgSodium: 2631mgPotassium: 1287mgFiber: 3gSugar: 3gVitamin A: 577IUVitamin C: 5mgCalcium: 339mgIron: 6mg

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Frequently Asked Questions

Can I make this recipe without dairy (butter and cheese)?

Yes, if you prefer a dairy-free version, you can use a dairy-free butter substitute and skip the cheese. The dish will still be delicious and creamy.

Can I use different seafood with this recipe?

Absolutely! While clams are the traditional choice, you can use other seafood like shrimp, mussels, or even chunks of white fish. Adjust the cooking time accordingly, as different seafood may require varying cooking times.

Can I freeze this dish for later?

It’s best not to freeze the prepared dish because the texture of the clams and pasta may change upon thawing and reheating. It’s recommended to store leftovers in the refrigerator and consume them within 2-3 days.