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Moroccan Inspired Chicken with Couscous

moroccan chicken with couscous

Experience the warmth and richness of Moroccan cuisine with this delightful chicken and couscous recipe. Infused with aromatic spices like cinnamon and paprika, tender boneless chicken thighs come together with sweet raisins and crunchy almonds for a dish that’s both comforting and exciting.

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Why This Recipe is a Must-Try:

  • Warm Fall Spices: The cinnamon and paprika in this dish give it a comforting warmth that’s perfect for cooler weather. These spices add a subtle richness to the chicken, making it taste like fall in every bite.
  • Aromatic and Flavorful: Fresh ginger and garlic make the dish incredibly aromatic. As they cook, they fill your kitchen with a cozy scent that instantly feels comforting, making it a joy to cook as well as to eat!
  • Nourishing Ingredients: With tender chicken, raisins for a touch of sweetness, and almonds for crunch, this dish offers a satisfying mix of textures and flavors. It’s the kind of nourishing meal that feels hearty yet light, perfect for this season.
  • Meal Prep Magic: This recipe is an excellent choice for meal prep because the flavors actually get better over time. As the spices meld with the chicken and couscous, each meal becomes even more flavorful, giving you something delicious to look forward to every day.
  • Autumnal Hues: The warm colors from the paprika, golden couscous, and vibrant green onions look just as good as they taste. This visually appealing meal adds a festive touch to your meal prep containers.
  • Easy but Impressive: Moroccan-inspired flavors make this dish feel gourmet without being complicated. It’s an easy way to spice up your weekly meal prep routine and impress anyone you’re sharing a meal with!
  • Balanced and Satisfying: The combination of protein, whole grains, and healthy fats (from almonds) makes this dish balanced and filling. It provides sustained energy for busy days, keeping you cozy and well-fueled through crisp fall afternoons.

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Vibrant and Flavorful Ingredients:

  • Boneless Chicken Thighs: Chicken thighs are tender, juicy, and slightly richer in flavor than chicken breasts, making them a great base for the bold spices in this recipe. They soak up all the aromatics and seasonings beautifully, delivering juicy bites that carry the dish’s warm, savory essence.
  • White and Green Onions: White onions provide a strong, slightly sweet base flavor, while green onions add a fresh, mild sharpness. Together, they offer both depth and brightness, creating a balance in each bite. They also add subtle color and texture variation to the dish.
  • Minced Garlic and Ginger: These two aromatics are essential for building flavor. Garlic brings a rich, savory undertone, while ginger adds a hint of warmth and a slight spiciness that complements the sweet and savory spices. Together, they create an aroma that fills the kitchen with coziness, setting the stage for the Moroccan-inspired flavors to come.
  • Roma Tomato: Diced roma tomatoes add a juicy, slightly acidic note that cuts through the richness of the chicken and spices. They also add a pop of color and moisture, helping to balance the dish by adding a hint of freshness amidst the warm spices.
  • Cinnamon and Paprika: These two spices are the heart of the Moroccan flavor profile. Cinnamon adds warmth and a hint of sweetness, enhancing the cozy, fall-inspired flavor. Paprika provides an earthy smokiness and a gentle heat, creating depth that perfectly complements the richness of the chicken.
  • Raisins: Raisins bring a subtle sweetness that contrasts with the savory, spiced chicken. They add a chewy texture that makes each bite more interesting and play off the cinnamon in the dish, enhancing its Moroccan flair.
  • Sliced Almonds: Almonds add a delightful crunch and nutty richness, complementing the warmth of the spices and the sweetness of the raisins. They’re a final touch of texture and flavor that makes the dish feel complete and satisfying.
  • Couscous: Couscous is the perfect canvas for this flavorful chicken. It’s light, fluffy, and neutral, soaking up the sauce and juices from the chicken without overpowering it. Couscous also brings a subtle nuttiness that pairs well with the almonds and spices, creating a complete and harmonious dish.
moroccan chicken with couscous

Easy Recipe Steps:

  1. Sauté the Aromatics: Heat oil in a large sauté pan over medium-high heat. Add diced white onions and chopped green onions, stirring for about 2-3 minutes until they soften and start to caramelize.
  2. Cook the Chicken: Add the cubed chicken thighs to the pan along with cinnamon, paprika, and salt. Stir well, cooking for 7-8 minutes until the chicken is browned and fully cooked through. Pour in 1/4 cup of water to deglaze, scraping up any delicious bits at the bottom of the pan for extra flavor.
  3. Add Garlic, Ginger, and Tomatoes: Toss in minced garlic, ginger, and diced roma tomato. Stir everything together and cook for another 2-3 minutes until the tomatoes soften and the flavors meld.
  4. Prepare the Couscous: While the chicken finishes cooking, prepare the couscous according to package directions. Typically, bring water to a boil, then add the couscous, cover, and turn off the heat. Let it sit for 5 minutes, then fluff with a fork.
  5. Combine and Garnish: Add raisins and sliced almonds to the chicken mixture, stirring well to combine. Serve the savory, fragrant chicken over a bed of fluffy couscous, and enjoy!

Reference the recipe card below for detailed instructions.

moroccan chicken with couscous

Meal Prep Recipe Tips

  • Flavors Enhance Over Time: Allow the dish to sit for a day in the refrigerator before eating. The spices and flavors will deepen and become even more delicious!
  • Freezing for Later:If you want to save portions for  later, this dish freezes well. Make sure to cool the chicken and couscous completely before transferring to freezer-safe containers. Label with the date, and it can last for up to three months.
  • Nuts: Swap sliced almonds for walnuts, pistachios, or cashews for a different flavor and texture.
  • Fruits: Use dried apricots or cranberries instead of raisins to switch up the sweetness and add new flavors.
  • Fresh Herbs: Garnish with fresh cilantro or parsley for added freshness and color.Different Meats: You can also use shrimp, or even fish like salmon, adjusting cooking times as necessary.
moroccan chicken with couscous
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white round plate with moroccan chicken and couscous.

Moroccan Chicken and Couscous

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Moroccan
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • soup pot

Ingredients
  

  • 12 oz boneless chicken thighs (cut into 1 inch cubes)
  • 1/4 cup white onions (diced)
  • 1/4 cup green onions (chopped)
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 1 roma tomato (diced)
  • 1/4 tsp cinnamon
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1 oz raisins
  • 2 tbsp sliced almonds
  • 3/4 cup couscous

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions and green onions until they soften (2 to 3 minutes)
  • Then, add the diced chicken and seasonings and stir for about 7 to 8 minutes until it is fully cooked. Add 1/4 cup of water to deglaze the pan and stir the bottom of the pan to get the bits at the bottom. Add the minced garlic, ginger, and diced tomatoes and stir well.
  • In another pot, cook the couscous according to the packaged instructions. You will typically boil the water. Once the water boils, you add the couscous, cover the pot with the lid, and turn off the heat. After 5 minutes, the couscous should be cooked and you can fluff it with a fork.
  • Enjoy the chicken with fluffy couscous.

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Yes, you can substitute chicken breasts for chicken thighs. However, keep in mind that chicken breasts are leaner and can dry out more quickly, so be sure to monitor cooking time closely to avoid overcooking.

What can I substitute for couscous?

If you’re looking for a gluten-free option, consider using quinoa or rice. Both will provide a similar texture and can soak up the flavors of the dish. Adjust the cooking method according to the grain you choose.

Can I add more vegetables to the recipe?

Absolutely! You can add bell peppers, zucchini, or carrots for extra nutrition and flavor. Just make sure to adjust the cooking time to ensure the vegetables are tender but not mushy.

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One Pot Cherry Chipotle Beef Chili

beef chili with cornbread muffins

A Cozy, High-Protein Fall Meal Prep Idea. As the weather turns crisp and the days get shorter, there’s nothing more comforting than a warm bowl of chili to get you through fall. But this isn’t your typical chili—this Cherry Chipotle Beef Chili recipe brings a delightful twist by combining the smoky heat of chipotle peppers with the sweet burst of cherries. It’s not only hearty and flavorful, but also packed with protein, making it a perfect meal prep dish for busy weeks.

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Calories: 346kcal | Carbohydrates: 33g | Protein: 26g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0.4g | Cholesterol: 70mg | Sodium: 386mg | Potassium: 863mg | Fiber: 6g | Sugar: 24g | Vitamin A: 430IU | Vitamin C: 20mg | Calcium: 72mg | Iron: 5mg

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beef chili with cornbread muffins

Why This Chili is the Ultimate Fall Meal Prep

  • Protein Powerhouse: Lean ground beef provides an excellent source of protein, perfect for keeping you full and energized throughout the day. This chili is a high-protein option to fuel busy workdays or after-workout recovery.

  • Unique Flavor Combo: The surprising sweetness from cherries pairs beautifully with the smoky, spicy chipotle peppers. It’s a fun, unexpected twist that elevates this chili far beyond the standard recipe.

  • Meal Prep Hero: This chili stores wonderfully in the fridge or freezer, making it ideal for meal prep. Make a large batch and portion it out for easy grab-and-go lunches or dinner during the week.

  • Comfort in a Bowl: With hearty ingredients like beef, carrots, and tomatoes, it’s a warm and comforting dish perfect for those chilly fall nights. Pair it with cornbread or crackers for extra comfort-food vibes.

  • Nutrient-Rich: Cherries are packed with antioxidants and vitamins, while carrots and tomatoes add a wealth of fiber, vitamins, and minerals to the mix. This chili isn’t just tasty—it’s packed with health benefits.

  • Satisfies Your Sweet & Spicy Cravings: The balance of sweet cherries and honey with the fiery kick of chipotle peppers creates a flavor profile that hits all the right notes. Every spoonful is a dance of bold, contrasting flavors that’ll make your tastebuds happy.

  • Perfect for Fall Gatherings: This chili is great for more than just meal prep. It’s a crowd-pleasing dish to bring to potlucks, football watch parties, or family dinners, offering a unique and delicious alternative to classic chili.

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Suprising Ingredients That Work Well Together

  • Frozen Cherries: Cherries might seem like an unusual ingredient for chili, but they’re the secret star of this recipe. Their natural sweetness balances the smokiness and heat from the chipotle peppers, creating a beautiful contrast. As they simmer, the cherries break down and release their juices, adding a subtle sweetness that enhances the overall flavor without being overpowering.

  • Chipotle Peppers in Adobo Sauce: These smoky, spicy peppers bring the heat to this chili. The rich, smoky flavor of the chipotle peppers works beautifully with the beef, giving the chili a deep, savory base. Their heat is balanced by the sweetness of the cherries and honey, ensuring that the chili has a complex flavor without being overwhelmingly spicy.

  • Lean Ground Beef: The foundation of any chili, lean ground beef provides the dish with a hearty texture and rich flavor. Its meaty base allows it to carry the bold spices and sweetness of the other ingredients without being overwhelming. Lean beef is a great option because it gives you all the flavor of beef without excessive fat, making this a lighter yet satisfying chili.

  • Carrots: Carrots add a subtle sweetness and a bit of crunch to balance the spiciness of the chipotle peppers. When cooked, they soften and absorb the smoky flavors, giving you a pleasant contrast to the heat in each bite. Their natural sugars also complement the cherries, creating a nice harmony between sweet and savory.

  • Red Onions: Red onions are slightly sweeter and milder than yellow or white onions, which makes them ideal for this chili. When sautéed, they release a natural sweetness that enhances the flavor of the beef and adds depth to the dish. Their sweetness also complements the honey and cherries, providing a balanced backdrop to the spicy elements.

  • Canned Diced Tomatoes with Green Chiles: The diced tomatoes add moisture and a slight acidity to the dish, which helps cut through the richness of the beef. The green chiles in the can introduce an additional mild heat that blends well with the chipotle peppers, creating layers of spicy, smoky, and tangy flavors. The tomatoes also help thicken the chili as it simmers, giving it a hearty texture.

  • Honey: Honey serves as a natural sweetener to complement the cherries and soften the spice from the chipotle peppers. Just a tablespoon is enough to round out the bold flavors and bring harmony to the dish. It adds a smooth sweetness without making the chili overly sugary, creating a balanced flavor profile that makes the chili feel warm and comforting.

beef chili with cornbread muffins

Basic Steps to Meal Prep Beef Chili

  1. Prep Your Ingredients: Before you start cooking, make sure to dice the carrot and red onion into small pieces. If you’re using whole chipotle peppers in adobo sauce, finely chop them or blend them into a smooth puree. Defrost the cherries by leaving them at room temperature or microwaving them for about 30 seconds.

  2. Sauté the Vegetables: In a large sauté pan, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot (you should see a slight shimmer), add the diced red onions and carrots. Stir the vegetables occasionally so they cook evenly, and let them cook for about 5 minutes, or until they begin to soften and the onions become translucent (meaning you can almost see through them). This step helps bring out the sweetness and flavor of the vegetables.

  3. Brown the Ground Beef: Add the ground beef directly into the pan with the softened vegetables. As the beef starts to cook, use a spatula or spoon to break it into smaller pieces so it cooks evenly. Sprinkle in the garlic powder and salt. Stir the beef frequently to make sure all the pieces brown and cook thoroughly. This should take about 5-7 minutes, and the beef should be fully browned with no pink remaining.

  4. Add the Flavorful Ingredients: Once the beef is cooked, it’s time to add the bold flavors! Pour in the chopped chipotle peppers (or puree), the can of diced tomatoes with green chiles (including the liquid), the water, honey, and the defrosted cherries. Stir everything together so the ingredients are well combined. The cherries will add a touch of sweetness, while the chipotle peppers bring a smoky heat to the dish.

  5. Simmer and Let the Flavors Meld: Turn the heat down to low or medium-low. You want the chili to gently simmer, not boil. Cover the pan with a lid (or partially cover if you want it to reduce a little). Let it cook for about 20 minutes, stirring occasionally to make sure nothing sticks to the bottom. During this time, the flavors will blend together, and the chili will thicken slightly.

  6. Serve and Garnish: Once the chili is done simmering, taste it to check if it needs any more salt or seasoning. Spoon the chili into bowls and garnish with chopped cilantro for extra freshness. You can also serve it with cornbread or crackers on the side for a complete, cozy meal.

Reference the recipe card below for detailed instructions.

beef chili with cornbread muffins

Meal Prep Tips for Cherry Chipotle Beef Chili

  • Make a Big Batch: Double or triple the recipe and store portions in individual containers. This way, you have ready-to-go lunches or dinners for the entire week. Chili stores well in both the fridge and freezer, so you can plan for multiple meals in advance.

  • Freeze for Later: Chili freezes beautifully! Once cooled, divide the chili into airtight freezer containers or resealable freezer bags. Label and date them for easy grab-and-go meals. When you’re ready to eat, just thaw in the fridge overnight and reheat on the stovetop or microwave.

  • Pair with Sides: Make your meal more complete by prepping sides like cornbread, crackers, or a simple green salad. You can even bake cornbread muffins ahead of time and store them in the freezer alongside your chili.

  • Mix Up the Garnishes: Change up your chili by prepping a variety of garnishes like avocado slices, shredded cheese, sour cream, or even a dollop of Greek yogurt. Have these on hand to add something fresh and fun to each serving.

  • Ground Turkey or Chicken: Swap out the lean ground beef for ground turkey or chicken for a lighter version. Both options still pack plenty of protein while offering a slightly different flavor profile.

  • Chili-Stuffed Baked Potatoes: For a fun twist, serve this chili over baked sweet potatoes or regular baked potatoes. It’s a filling and delicious way to enjoy your meal while adding extra fiber.

  • Chili Tacos: Serve the chili inside soft tortillas or taco shells for a quick and easy taco night. Garnish with your favorite taco toppings like shredded lettuce, cheese, or guacamole.

beef chili with cornbread muffins

cherry chili

Cherry Chipotle Beef Chili

With its rich flavors, nutritional punch, and ease of preparation, this Cherry Chipotle Beef Chili is a fantastic dish to keep in your fall meal rotation.
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Prep Time 5 minutes
Cook Time 30 minutes
Course Main Course
Cuisine American
Servings 2
Calories 346 kcal

Equipment

  • medium soup pot
  • knife
  • cutting board
  • spatula

Ingredients
  

  • 8 oz lean ground beef
  • 1 each small carrot (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup chipotle peppers in adobo sauce (finley chopped or pureed)
  • 10 oz canned diced tomatoes with green chiles
  • 1/2 cup water
  • 1 cup frozen cherries (defrosted)
  • 1/4 cup cilantro (chopped)
  • 1 tbsp honey
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Instructions
 

  • Sauté the Vegetables: Heat 1 tablespoon of olive oil in a sauté pan over medium-high heat. Add the diced red onions and carrots. Cook until they soften, stirring occasionally, for about 5 minutes.
  • Cook the Beef: Add the ground beef to the pan. Sprinkle in the garlic powder and salt, breaking up the beef as it cooks. Stir and brown the meat for about 5-7 minutes until it's fully cooked.
  • Add Bold Flavors: Stir in the chipotle peppers, canned diced tomatoes with green chiles, water, honey, and defrosted cherries. Mix everything together and bring it to a simmer.
  • Simmer: Turn the heat to low-medium and let the chili simmer for about 20 minutes, allowing the flavors to meld beautifully.
  • Serve and Garnish: Once done, garnish with chopped cilantro and enjoy with a side of warm cornbread or crunchy crackers.

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: 33gProtein: 26gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.4gCholesterol: 70mgSodium: 386mgPotassium: 863mgFiber: 6gSugar: 24gVitamin A: 430IUVitamin C: 20mgCalcium: 72mgIron: 5mg

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Frequently Asked Questions

What can I substitute for ground beef?

You can use ground turkey, chicken, or even ground pork as a substitute. For a vegetarian option, try plant-based crumbles, lentils, or black beans. All will work well in this recipe while maintaining the hearty feel of chili.

Can I add beans to this chili?

Absolutely! Adding a can of beans like kidney beans, black beans, or pinto beans will increase the fiber content and make the chili even heartier. Simply drain and rinse the beans before stirring them in with the other ingredients.

Can I use fresh cherries instead of frozen?

Yes, you can use fresh cherries if they are in season. Just pit and chop them before adding to the chili. Fresh cherries will provide an even more intense sweetness compared to frozen ones.

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Chicken and Spinach Spaghetti Squash Alfredo

ground chicken alfredo with spaghetti squash

Chicken and Spinach Spaghetti Squash Alfredo, A Healthier Twist on a Comfort Classic. As we head into the cooler months, there’s nothing quite like indulging in your favorite comfort foods. But what if you could enjoy those cozy, creamy dishes without the guilt? Enter Chicken and Spinach Spaghetti Squash Alfredo—a deliciously creamy yet lighter version of traditional Chicken Alfredo. This dish swaps out heavy pasta for spaghetti squash, while keeping all the flavors you love!

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Calories: 431kcal | Carbohydrates: 19g | Protein: 25g | Fat: 30g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 135mg | Sodium: 526mg | Potassium: 1016mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2888IU | Vitamin C: 12mg | Calcium: 181mg | Iron: 2mg

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ground chicken alfredo with spaghetti squash

Why You’ll Love This Recipe:

  • Guilt-Free Comfort – You get all the creamy, cheesy flavors of Chicken Alfredo, but with fewer carbs and calories by using spaghetti squash instead of traditional pasta.

  • Packed with Nutrients – Spinach and spaghetti squash bring vitamins, fiber, and antioxidants to the plate, making this meal both delicious and nourishing.

  • Balanced Indulgence – You’ll still enjoy that rich Alfredo sauce, but with a lighter twist, so you can indulge in your cravings without compromising your health goals.

  • Easy to Make – This dish is simple enough to prepare after a long day, giving you a healthy, home-cooked meal with minimal fuss.

  • Great for Meal Prep – The components of this dish can easily be made ahead and stored, so you can enjoy it throughout the week without the hassle of cooking each night.

  • Low Carb & Satisfying – For those looking to reduce carbs without sacrificing taste, spaghetti squash is a perfect pasta alternative. It’s light, yet satisfying and filling!

  • Perfect for the Cooler Weather – As fall arrives, this warm, creamy dish is the ultimate comfort food to cozy up with—without the heaviness of a traditional Alfredo.

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Balanced and Flavorful Ingredients:

  • Ground Chicken: The lean ground chicken provides a hearty, protein-rich base for the dish, keeping it light compared to traditional Alfredo made with heavier cuts of meat like chicken breasts or thighs. Its mild flavor allows the creamy sauce and seasonings to shine.

  • Heavy Cream: While heavy cream gives the sauce its rich, velvety texture, it’s used sparingly to maintain the creaminess you crave from Alfredo without overloading the dish. This ingredient balances richness with a smooth, indulgent sauce.

  • Parmesan Cheese: Parmesan adds sharp, salty notes to the sauce, giving it depth and umami flavor. Its distinct nuttiness complements the cream, creating that signature Alfredo taste with a smaller amount compared to other cheeses.

  • Italian Seasoning: A blend of herbs like oregano, basil, and thyme, Italian seasoning infuses the sauce with a warm, aromatic flavor. It elevates the dish without overpowering the other ingredients.

  • Garlic Powder: Garlic powder adds a subtle, savory bite to the sauce, enhancing the flavor profile without the fuss of peeling and mincing fresh garlic. It pairs beautifully with the cream and parmesan.

  • Baby Spinach: This superfood is not only rich in nutrients like vitamins A and C but also adds a fresh, slightly earthy flavor. The spinach wilts perfectly into the sauce, adding a pop of color and lightness that balances the richness of the cream and cheese.

  • Olive Oil: Olive oil is used to sauté the chicken and helps the squash bake to a perfect texture. Its subtle fruity flavor adds richness without the heaviness of butter, keeping the dish heart-healthy.

  • Spaghetti Squash: The star of the recipe! Spaghetti squash is a low-carb, nutrient-packed alternative to pasta. Its slightly sweet, neutral flavor absorbs the creamy Alfredo sauce beautifully, while its spaghetti-like strands provide the perfect texture for a satisfying bite.

ground chicken alfredo

Quick and Easy Recipe Steps:

For the Spaghetti Squash:

  1. Carefully cut the spaghetti squash in half lengthwise (from top to bottom) and scoop out the seeds with a spoon.

  2. Brush the inside of each half with olive oil and sprinkle with salt.

  3. Place the squash halves face down on a baking sheet and bake for 35-40 minutes, until they’re soft when poked with a fork.

  4. Let the squash cool for a few minutes, then use a fork to scrape out the inside, which will look like spaghetti.

For the Chicken Alfredo:

  1. Heat 1 tablespoon of olive oil in a pan over medium-high heat.

  2. Add the ground chicken and cook until it’s fully browned, stirring often.

  3. Pour in the heavy cream, add the parmesan cheese, Italian seasoning, garlic powder, and salt. Stir everything together until the sauce thickens.

  4. Add the baby spinach and stir until it wilts down and mixes into the sauce.

  5. Serve the creamy chicken and sauce on top of the spaghetti squash strands.

Reference the recipe card below for detailed instructions.

ground chicken alfredo with spaghetti squash

Meal Prep Recipe Tips

  • Cook the Spaghetti Squash in Advance: Bake the spaghetti squash ahead of time and store the strands in an airtight container. It will keep in the fridge for up to 5 days. When you’re ready to assemble the meal, simply reheat the squash in the microwave or a skillet for a couple of minutes.

  • Store Sauce Separately: If you want to keep your meal fresh, store the chicken Alfredo mixture separately from the spaghetti squash. This prevents the squash from soaking up too much sauce and becoming soggy. Combine them just before reheating.

  • Lighten It Up: To make this dish even lighter, swap the heavy cream for half-and-half or a plant-based milk like unsweetened almond or cashew milk. You can thicken it with a little extra parmesan or by reducing the sauce.

  • Swap Ground Chicken:Ground turkey or lean ground beef can easily replace ground chicken. These options still keep the dish high in protein, but with different flavor profiles. You can even use shredded rotisserie chicken for convenience.

  • Add More Veggies: Bulk up the dish by adding mushrooms, bell peppers, or zucchini to the Alfredo sauce. These vegetables sauté well and bring extra fiber, vitamins, and texture to the meal.

  • Use Zoodles: If you can’t find spaghetti squash, zucchini noodles (zoodles) are a great alternative. They’re quick to cook and have a similar light, pasta-like texture.

  • Go Dairy-Free:If you’re looking for a dairy-free option, swap the heavy cream for a dairy-free alternative like coconut cream, and use nutritional yeast in place of parmesan for a cheesy flavor without the dairy.

ground chicken alfredo
Screenshot

ground chicken alfredo with spaghetti squash

Chicken and Spinach Spaghetti Squash Aflredo

Enjoy a lighter, healthier twist on a classic comfort dish with this creamy Chicken and Spinach Spaghetti Squash Alfredo, packed with flavor and perfect for satisfying cravings.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 4
Calories 431 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • oven

Ingredients
  

Chicken Alfredo Mixture

  • 1 lb ground chicken
  • 1/2 cup heavy cream
  • 1/4 cup shredded parmesan cheese
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 3 cups baby spinach
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Spaghetti Squash

  • 1 spaghetti squash
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

Spaghetti Squash

  • Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Brush the inside of the squash with olive oil and sprinkle with salt.
  • Place the squash cut-side down on a baking sheet and bake for 35-40 minutes, or until tender.
  • Let it cool slightly, then use a fork to pull out the spaghetti-like strands.

Chicken Alfredo

  • Heat 1 tablespoon of olive oil in a sauté pan over medium-high heat. Add the ground chicken and cook until browned and cooked through.
  • Add the heavy cream, parmesan cheese, Italian seasoning, garlic powder, and salt. Stir well, allowing the sauce to thicken.
  • Toss in the baby spinach and stir until it wilts and becomes tender.
  • Serve the creamy chicken alfredo mixture over the spaghetti squash strands

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: 431kcalCarbohydrates: 19gProtein: 25gFat: 30gSaturated Fat: 12gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 135mgSodium: 526mgPotassium: 1016mgFiber: 4gSugar: 8gVitamin A: 2888IUVitamin C: 12mgCalcium: 181mgIron: 2mg

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Frequently Asked Questions

How do I know when the spaghetti squash is fully cooked?

You’ll know the squash is ready when you can easily pierce the skin with a fork, and the flesh pulls away in spaghetti-like strands. If it’s still hard to scrape, give it a few more minutes in the oven.

What can I use instead of parmesan cheese for a different flavor?

If you want to switch up the cheese, you could try Romano cheese for a saltier bite or Pecorino for a sharper, tangier flavor. For a more mild option, mozzarella will create a gooey texture.

Can I use frozen spinach instead of fresh baby spinach?

thaw it first and squeeze out any excess water before adding it to the sauce. This prevents the sauce from becoming watery.

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Spinach and Feta Turkey Burgers with Air Fryer Yellow Squash Fries

turkey burger with air fryer yellow squash fries

If you’re craving fast food but want to stick to healthier choices, I’ve got the perfect reimagined meal for you—Spinach and Feta Turkey Burgers with crispy Air Fryer Yellow Squash Fries! This dish gives you all the comfort food feels without the guilt, and it’s super meal-prep friendly too. Let’s dive into this mouthwatering, simple recipe that’s packed with protein, flavor, and fun!

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Calories: 335kcal | Carbohydrates: 12g | Protein: 32g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 223mg | Sodium: 899mg | Potassium: 614mg | Fiber: 2g | Sugar: 2g | Vitamin A: 5042IU | Vitamin C: 12mg | Calcium: 242mg | Iron: 3mg

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turkey burger with air fryer yellow squash fries

Reasons Why This Recipe is Perfect for Meal Prep (Especially When Craving Fast Food Comfort!):

  • Healthier than Takeout: These turkey burgers are lean and protein-packed, while the air-fried squash fries have the crispy goodness of regular fries, but with way fewer calories!

  • Quick and Easy to Make: You can whip up these turkey patties and fries in less than 30 minutes, making it perfect for meal prep days or busy weeknights.

  • Refrigerates and Freezes Well: Both the burgers and squash fries store beautifully! Make a batch, and you’ve got delicious grab-and-go meals for the whole week.

  • Balanced and Nutritious: The turkey burgers are loaded with lean protein, spinach adds a veggie boost, and the feta adds a satisfying creaminess without being heavy. The fries are a fun way to sneak in more vegetables too!

  • Comfort Food Vibes: Craving that burger-and-fries combo? This recipe satisfies those cravings but with healthier, feel-good ingredients that fuel you, not slow you down.

  • Customizable: You can make this meal your own—swap the yellow squash for zucchini or sweet potatoes, and adjust the seasonings to your taste. Perfect for keeping meal prep exciting!

  • Saves You Money: Skip the fast food drive-thru! This recipe is budget-friendly and uses staple ingredients you probably already have at home.

The PrepYoSelf Newsletter

Why These Ingredients Work So Well Together

  • Ground Turkey (93% Lean): The lean turkey is the star of the show, providing a solid source of protein while keeping things light. It’s a great canvas for absorbing the flavors of the seasonings and feta without being greasy like higher-fat meats. The 93% lean ratio gives you enough moisture to keep the burger juicy but still healthy.

  • Frozen Spinach (Thawed and Squeezed Dry): Spinach is a powerhouse of nutrients, adding fiber, vitamins, and minerals without overwhelming the flavor. Since spinach has a mild taste, it complements the turkey beautifully while adding moisture and a touch of green goodness to the patties.

  • Crumbled Feta: Feta cheese brings a tangy, salty bite that gives these turkey burgers a Mediterranean twist. Its creaminess melts slightly during cooking, adding moisture and a burst of flavor in every bite.

  • Panko Breadcrumbs: Panko breadcrumbs act as a binder, helping the turkey mixture hold together while keeping the patties light and airy. They also soak up the moisture from the spinach and egg, so the burgers stay juicy without becoming mushy.

  • Egg: The egg serves as a binder, holding all the ingredients together. It helps the patties maintain their shape during cooking and adds a bit of richness to the mix.

  • Minced Garlic: Garlic adds a punch of flavor and aromatic depth. Its savory notes enhance the overall taste of the burger, balancing the tanginess of the feta and seasoning the turkey.

  • Onion Powder: Onion powder brings a subtle sweetness and mild onion flavor without the texture of fresh onions, making it easy for beginner cooks to use and ensuring the burgers aren’t too wet.

  • Garlic Powder: A little extra garlic powder intensifies the flavor without being overpowering. It’s a great way to boost flavor without adding more fresh ingredients that could make the mix too moist.

  • Italian Seasoning: This blend of herbs like basil, oregano, and thyme gives the burgers an earthy, aromatic flavor, adding depth and a hint of herbaceousness that pairs well with the feta and garlic.

  • Pepper and Salt: These seasonings bring balance to the dish. Salt enhances the flavors of the turkey, feta, and spinach, while the pepper adds just a bit of warmth and spice without overpowering the other flavors.

turkey burger with air fryer yellow squash fries

Turkey Burger Recipe Instructions:

  1. Mix the Ingredients: In a large bowl, add the ground turkey, spinach, feta cheese, breadcrumbs, egg, and all the seasonings. Gently mix everything together with your hands or a spoon. Don’t worry about mixing it perfectly—just make sure everything is combined without mashing the meat too much.

  2. Shape the Patties: Once mixed, divide the turkey mixture into four even portions and shape them into round patties using your hands.

  3. Cook the Patties: Heat a pan over medium heat. Place the patties in the pan and cook for 4 to 5 minutes on one side. Flip them over and cook for another 3 to 4 minutes. Make sure the inside temperature reaches 165°F to ensure they’re fully cooked.

  4. Serve and Enjoy: Pair your delicious turkey burgers with the crispy air fryer yellow squash fries and enjoy your meal!

Air Fryer Squash Fries Recipe Instructions:

  • Prepare the Squash: Take the yellow squash and cut it into long strips, about 5 inches long and ½ inch thick, like thick fries.

  • Coat the Squash: In one shallow bowl, beat the eggs with a fork. In a separate bowl or plate, mix together the breadcrumbs, parmesan cheese, oregano, garlic powder, and salt. First, dip each squash strip into the egg, then coat it in the breadcrumb mixture, making sure each piece is fully covered.

  • Air Fry the Squash: Place the coated squash strips in a single layer in your air fryer basket (don’t overlap them). Spray them lightly with cooking spray. Set the air fryer to 375°F and cook for about 8 minutes, or until the squash fries are golden brown and crispy.

  • Serve and Enjoy: Serve your crispy squash fries hot alongside your turkey burger for a healthy and delicious “burger and fries” combo!

Reference the recipe card below for detailed instructions.

turkey burger with air fryer yellow squash fries

Meal Prep Tips:

  • Make Patties Ahead: Form the turkey burger patties ahead of time and store them in an airtight container in the fridge for up to 3 days. You can also freeze them between sheets of parchment paper for longer storage (up to 3 months), so you can quickly cook them later.

  • Batch Cook the Fries: Prep the yellow squash fries in bulk, air fry them, and let them cool before storing. They’ll stay fresh in the fridge for up to 3 days, and you can reheat them in the air fryer for a few minutes to regain their crispy texture.

  • Pre-Chop and Store Ingredients: Save time by thawing and squeezing out the spinach, crumbling the feta, and measuring out your seasonings and breadcrumbs in advance. Keep these prepped ingredients in small containers or bags, ready to mix when needed.

  • Separate Storage: Store the cooked burgers and squash fries in separate meal prep containers to keep the fries from getting soggy. If reheating, keep the fries uncovered for a crispier texture.

  • Serving Tip: Serve the burgers on a whole wheat bun or lettuce wrap for a lower-carb option, and pair them with a side of Greek yogurt dip or hummus for added flavor and protein!

turkey burger with air fryer yellow squash fries

Spinach and Feta Turkey Burgers with Air Fryer Yellow Squash Fries

Enjoy a juicy spinach and feta turkey burger paired with crispy air-fried yellow squash fries for a healthy, flavorful take on a classic comfort meal!
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Prep Time 10 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 4
Calories 335 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

Turkey Burger Ingredients

  • 1 lb lean ground turkey (93%)
  • 1 cup frozen spinach (thawed and excess water squeezed out)
  • 1/3 cup feta crumbles
  • 1/4 cup panko breadcrumbs
  • 1 egg
  • 2 tablespoons minced garlic
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt

Air Fryer Yellow Squash Fries Ingredients

  • 1 yellow squash
  • 2 eggs
  • 1/4 cup panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • cooking spray

Instructions
 

Turkey Burger Patties

  • Mix It Up: In a large mixing bowl, combine the ground turkey, spinach, feta, panko, egg, and seasonings. Mix until just combined (don’t overwork the meat!).
  • Shape the Patties: Form the mixture into 4 large patties.
  • Cook It: Heat a pan over medium heat. Add a little bit of olive oil or use cooking spray. Cook each patty for 4-5 minutes on one side, then flip and cook for another 3-4 minutes until the internal temperature reaches 165°F.

Air Fryer Yellow Squash Fries

  • Prep the Squash: Cut the yellow squash into 5-inch long strips about ½ inch thick.
  • Coat the Fries: In one shallow bowl, whisk the eggs. In another, mix breadcrumbs, parmesan, oregano, garlic powder, and salt. Dip the squash strips into the egg mixture, then coat them with the breadcrumb mix.
  • Air Fry: Place the coated squash in a single layer in your air fryer basket, spray with cooking spray, and air fry at 375°F for 8 minutes until golden brown.
  • Enjoy! Serve them hot alongside your turkey burger for a healthy "fries and burger" experience!

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: 335kcalCarbohydrates: 12gProtein: 32gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 223mgSodium: 899mgPotassium: 614mgFiber: 2gSugar: 2gVitamin A: 5042IUVitamin C: 12mgCalcium: 242mgIron: 3mg

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Frequently Asked Questions

Can I use fresh spinach instead of frozen spinach?

Yes! Just sauté fresh spinach until wilted, then squeeze out any excess water before adding it to the turkey burger mix.

Can I cook the turkey burgers in the oven instead of a pan?

Absolutely! Preheat your oven to 375°F and bake the patties on a baking sheet for about 20-25 minutes, flipping halfway through, until the internal temperature reaches 165°F.

Can I substitute another cheese for feta?

Yes, you can use goat cheese, shredded mozzarella, or even cheddar for a different flavor. Just note that feta adds a unique tangy taste to the burgers.

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Air Fryer Hoisin Salmon Bites

salmon bites with stir fry vegeteables

These Air Fryer Hoisin Salmon Bites with Stir Fry Veggies are perfect for meal prep because the recipe combines two efficient cooking methods—air frying and stir-frying—allowing you to make a restaurant-quality meal in less than 20 minutes. It’s nutrient-dense, packed with flavor, and helps you stay on track with your health goals, making it a convenient and delicious option for busy days.

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

Calories: 370kcal | Carbohydrates: 17g | Protein: 33g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Cholesterol: 78mg | Sodium: 1040mg | Potassium: 1168mg | Fiber: 4g | Sugar: 7g | Vitamin A: 891IU | Vitamin C: 123mg | Calcium: 87mg | Iron: 3mg

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salmon bites with stir fry vegeteables

Why This Recipe is a Meal Prep Game-Changer:

  • Efficient Cooking Methods: By using both the air fryer and stir-fry techniques, you can cook salmon and veggies simultaneously, cutting down on prep and cook time.

  • Quick and Easy: The entire recipe is ready in less than 20 minutes, making it perfect for busy schedules and quick weeknight dinners.

  • Restaurant-Quality Flavor: Despite the simplicity, the hoisin and sriracha marinade gives the salmon a sweet and spicy kick, elevating the dish to restaurant-level flavor.

  • Nutrient-Dense: Packed with lean protein from the salmon and fiber-rich veggies, this dish fuels your body with essential nutrients, keeping you full and energized.

  • Portion Control Made Simple: The recipe can easily be divided into meal prep containers, helping you stay on track with portion sizes and balanced meals throughout the week.

  • Easy Reheating: Both the salmon bites and veggies reheat well, maintaining their texture and flavor for several days, making them perfect for make-ahead meals.

  • Customizable for Variety: You can swap out the veggies or adjust the seasonings to keep the meals exciting throughout the week without spending extra time in the kitchen.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is rich in omega-3 fatty acids, providing heart-healthy fats and a good source of protein. Its buttery texture pairs perfectly with the sweet and savory flavors of hoisin sauce, while its slightly crisp exterior (thanks to the air fryer) gives it a delightful contrast to the tender inside. You can swap salmon with other fish like cod or tilapia. For a non-seafood option, chicken breast or tofu also work well and absorb the marinade beautifully.

  • Hoisin Sauce: Hoisin sauce is a sweet and tangy condiment that brings depth of flavor to the salmon, balancing the heat from the sriracha. Its sticky texture helps coat the salmon evenly, making it ideal for air frying. For a different flavor, try teriyaki sauce, BBQ sauce, or even soy sauce with honey for a similar sweet-savory balance.

  • Sriracha: Sriracha adds a subtle heat that complements the sweetness of the hoisin sauce. It’s not overpowering but gives just the right amount of kick to make the dish exciting. You can replace sriracha with chili garlic sauce, hot sauce, or leave it out altogether if you prefer a milder flavor.

  • Pre-Cut Stir Fry Veggies: Pre-cut veggies make meal prep a breeze. They provide fiber, vitamins, and minerals while adding vibrant color and crunch to the dish, balancing the soft texture of the salmon. Use any fresh or frozen veggies you have on hand—broccoli, bell peppers, snap peas, zucchini, or even mushrooms. You can also use pre-washed salad greens like spinach or kale if you want a lighter side.

  • Soy Sauce: Soy sauce adds a salty umami flavor to the veggies, which complements the slightly sweet and spicy salmon. It also adds a touch of moisture to the stir-fry, helping the veggies cook evenly. Coconut aminos are a great soy-free substitute with a milder flavor, or use a low-sodium soy sauce for a lighter option.

  • Sesame Oil: Sesame oil has a nutty, toasty flavor that brings richness to the veggies, tying the dish together with an authentic stir-fry taste.

salmon bites with stir fry vegeteables

Easy Recipe Steps for Air Fryer Salmon Bites

  1. Prepare the Salmon: First, cut the salmon into small cubes, about 1 inch in size. In a medium bowl, mix the hoisin sauce, sriracha, garlic powder, and olive oil. Add the salmon cubes to the bowl and gently stir them around to coat each piece with the sauce. Set the bowl aside while you get the air fryer ready.

  2. Cook the Salmon: Turn on your air fryer and set it to 400°F. Let it heat up for about 2 minutes. Once it’s ready, place the marinated salmon cubes in the air fryer basket in a single layer. Cook them for 6 to 9 minutes, turning them over halfway through, until the salmon is golden and slightly crispy on the outside.

  3. Make the Veggies: While the salmon is cooking, heat a little sesame oil in a pan over medium-high heat. Add your pre-cut stir fry vegetables to the pan and cook them for 4 to 5 minutes, stirring occasionally, until they are just starting to soften but still a bit crunchy. Add the soy sauce and garlic powder, stirring again to coat the veggies in flavor.

  4. Serve & Enjoy: Now, serve the salmon bites with the stir-fried veggies for a delicious, balanced meal. If you’re making this ahead for meal prep, divide the salmon and veggies into containers for easy meals throughout the week!

Reference the recipe card below for detailed instructions.

salmon bites with stir fry vegeteables

Meal Prep Pairing Tips

  • Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles to round out the meal and keep you fuller for longer. 

  • Fresh Herbs for Garnish: Brighten up your meal with fresh herbs such as cilantro, thai basil for an authentic Asian flair, green onions for a mild, oniony bite, or mint for an unexpected, refreshing contrast.

  • Fruit for Sweetness: Pair your savory salmon and veggies with a side of fresh fruit such as pineapple slices or mango chunks which can add a natural sweetness that complements the bold flavors of hoisin and sriracha. Orange segments or grapefruit can provide a citrusy, bright pairing.

salmon bites with stir fry vegeteables

salmon bites with stir fry vegeteables

Air Fryer Hoisin Salmon Bites with Stir Fry Veggies

Air fryer hoisin salmon bites paired with stir-fried veggies make a quick, flavorful, and easy meal that's perfect for meal prep or a healthy weeknight dinner.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine Asian
Servings 2
Calories 370 kcal

Equipment

  • Air Fryer
  • wok

Ingredients
  

Salmon and marinade

  • 10 oz salmon
  • 2 tbsp hoisin sauce
  • 1 tbsp sriracha
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Stir Fry

  • 3 cups pre-cut stir fry veggies
  • 1 tablespoon soy sauce
  • 1/4 tsp garlic powder
  • 1 tsp sesame oil

Instructions
 

  • Prep the Salmon: Start by cutting your salmon into 1-inch cubes. In a medium-sized bowl, combine the hoisin sauce, sriracha, garlic powder, and olive oil. Toss the salmon cubes in the marinade, making sure each piece is well coated. Let it sit while you preheat the air fryer.
  • Air Fry the Salmon Bites: Preheat your air fryer to 400°F for 2 minutes. Once heated, place the marinated salmon bites in a single layer in the air fryer basket. Cook for 6 to 9 minutes, flipping halfway through, until the salmon is crispy on the outside and tender on the inside.
  • Stir Fry the Veggies: While the salmon is air frying, heat sesame oil in a pan over medium-high heat. Add your pre-cut stir fry veggies to the pan and sauté for 4 to 5 minutes, or until they’re slightly tender but still crisp. Season with soy sauce and garlic powder to bring out their natural flavor.
  • Serve & Enjoy: Plate your air fryer hoisin salmon bites with the sautéed stir fry veggies for a balanced meal. If you're prepping for the week, divide the salmon and veggies into meal prep containers for easy grab-and-go lunches or dinners!
  • Note: If you do not have an Air Fryer, you can also bake this recipe in the oven for 12-15 minutes at 400F

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: 370kcalCarbohydrates: 17gProtein: 33gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gCholesterol: 78mgSodium: 1040mgPotassium: 1168mgFiber: 4gSugar: 7gVitamin A: 891IUVitamin C: 123mgCalcium: 87mgIron: 3mg

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Frequently Asked Questions

Can I use frozen salmon?

Yes! Just make sure to thaw the salmon completely in the fridge before marinating. This helps the marinade absorb better and ensures even cooking.

What if I don’t have an air fryer?

No problem! You can bake the salmon bites in the oven at 400°F for about 10-12 minutes or until they’re crispy on the outside and tender inside.

Can I cook the salmon without oil?

If you want to skip the olive oil, the air fryer will still cook the salmon to a nice crisp. However, the oil helps achieve better caramelization and prevents the salmon from sticking. You can use a light spray of cooking oil if preferred.

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Pan-Seared Cod in Sour Cream Sauce

cod with spinach

This Pan-Fried Cod in Sour Cream Sauce with Sautéed Spinach is the perfect weeknight dish for anyone who wants to eat well without sacrificing flavor. With tender, flaky cod paired with a creamy, tangy sauce and nutrient-packed spinach, this recipe is a total win!

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Calories: 337kcal | Carbohydrates: 11g | Protein: 29g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 78mg | Sodium: 857mg | Potassium: 1207mg | Fiber: 4g | Sugar: 3g | Vitamin A: 8750IU | Vitamin C: 56mg | Calcium: 156mg | Iron: 3mg

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cod with spinach

Why This Recipe is Heart-Healthy

  • Heart-Healthy Goodness: Cod is a lean protein rich in omega-3 fatty acids, which are amazing for heart health. These good fats help lower blood pressure, reduce the risk of heart disease, and keep your arteries happy. Plus, the spinach brings in a ton of antioxidants and vitamins like A, C, and K, all of which help support cardiovascular health.

  • Light and Flavorful: The creamy sour cream sauce adds a luxurious feel to this dish without being heavy. It’s tangy, smooth, and pairs beautifully with the mild flavor of the cod. The bright squeeze of lemon at the end gives a burst of freshness that’ll leave you wanting more.

  • Quick and Easy: You can make this meal in under 20 minutes, making it a great option for busy weeknights or meal prep. The cod and spinach can easily be stored in the fridge for up to 3 days, meaning you can prep ahead and enjoy healthy, delicious meals throughout the week.

  • Low-Calorie, High Nutrition: Both the cod and spinach are nutrient-dense but low in calories, making this meal filling without being too heavy. You’ll get a boost of lean protein, fiber, and plenty of vitamins in each bite!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod Fillets: Cod is a mild, flaky white fish with a subtle sweetness that makes it the perfect canvas for bold flavors. It cooks quickly and absorbs seasonings beautifully, providing a light protein base for this meal. Its delicate texture pairs wonderfully with the creamy sauce.

  • Garlic Powder: Garlic adds a savory, aromatic element without overpowering the dish. Garlic powder is an easy way to distribute flavor evenly across both the cod and spinach, adding depth without the harshness of raw garlic.

  • Salt: A little salt is key for enhancing the natural flavors of the fish and spinach. It also helps balance the richness of the sauce, ensuring each bite is well-seasoned.

  • Sour Cream: The sour cream brings creaminess and tang, creating a luscious sauce that perfectly complements the cod’s light, flaky texture. Its slight acidity cuts through the richness and adds a smooth contrast to the fish.

  • Vegetable Broth: Broth adds moisture and helps thin out the sour cream, creating a silky sauce. It also adds extra layers of savory flavor that melds beautifully with the tangy sour cream and the seasoning on the cod.

  • Chives: Chopped chives add a fresh, slightly oniony brightness to the dish, balancing the richness of the sour cream sauce and adding a pop of color to the presentation.

  • Olive Oil: This heart-healthy fat is used to sear the cod and sauté the spinach. Olive oil’s subtle flavor complements the fish and helps everything cook evenly, while adding a lovely golden color to the cod fillets.

  • Lemon: A squeeze of fresh lemon juice brings brightness and a burst of acidity, which enhances the flavors of the dish while cutting through the richness of the sauce. It also elevates the spinach, making it more vibrant.

  • Baby Spinach: Spinach adds a nutritious, earthy element to the dish. Its slight bitterness contrasts beautifully with the creamy, tangy sauce and the sweet, mild fish. It also wilts down quickly, making it an easy and quick side dish that complements the main flavors.

cod with spinach

How to Meal Prep Pan-Seared Cod

  1. 1. Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. Make sure to sprinkle the seasoning evenly on both sides of the fillets to really enhance the flavor. Don’t be afraid to use your hands to gently pat the seasoning into the fish—it helps the flavor stick!

  2. 2. Pan-Fry the Cod: Heat 1 tablespoon of olive oil in a large pan over medium-high heat. To test if the oil is ready, carefully splash a tiny bit of water in the pan—if it sizzles, you’re good to go! Place the cod fillets in the pan and sear them for 4-5 minutes on each side. You’ll know they’re ready to flip when the fish easily releases from the pan. The goal is to get a golden, crispy outside while the inside stays tender and flaky.

  3. 3. Make the Creamy Sauce: Once the cod is done, gently move it to one side of the pan (or onto a plate if that’s easier). Reduce the heat to low and pour in the vegetable broth and sour cream. Stir continuously with a spoon or spatula to combine the ingredients. Let the sauce simmer for 2-3 minutes until it thickens to a smooth, creamy texture. If the sauce gets too thick, just add a splash more broth!

  4. 4. Sauté the Spinach: In another pan, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, toss in your baby spinach along with the garlic powder and salt. Stir frequently with a spatula to make sure all the spinach wilts evenly—this should take about 2-3 minutes. Keep an eye on it because spinach cooks down very quickly!

  5. 5. Serve & Garnish: Plate your cooked cod fillets and spoon some of the sour cream sauce on top. Arrange the sautéed spinach on the side. Finish by squeezing fresh lemon juice over the dish for a zesty kick, and sprinkle chopped chives on top to add a burst of color and flavor. Enjoy!

Reference the recipe card below for detailed instructions.

cod with spinach

Pairing Tips for Pan-Seared Cod

  • Grains: Pair the cod with quinoa, wild rice, or couscous to add extra fiber and texture. These grains are easy to prep in advance and absorb the delicious sauce, making each bite satisfying.

  • Roasted Veggies: Add some roasted veggies like carrots, zucchini, or asparagus for extra variety and color on your plate. Their earthy flavors go beautifully with the tangy sauce and sautéed spinach.

  • Crusty Bread: Serve with a slice of crusty whole grain bread or a whole wheat dinner roll to soak up the rich sour cream sauce. This is a comforting option, especially for dinner.

  • Side Salad: For a light and refreshing addition, serve the dish alongside a mixed greens salad with a simple vinaigrette. The salad adds crunch and acidity to balance the rich sauce.

cod with spinach

cod with spinach

Pan-Fried Cod in Sour Cream Sauce with Sauteed Spinach

A quick and delicious dish featuring pan-fried cod in a tangy sour cream sauce, paired with garlicky sautéed spinach, perfect for a heart-healthy meal.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 337 kcal

Equipment

  • knife
  • cutting board
  • sautee pan

Ingredients
  

Cod with Sour Cream Sauce

  • 10 oz cod
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup sour cream
  • 1/4 cup vegetable broth
  • 1 tablespoon olive oil
  • 1 lemon

Sauteed Spinach

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

Instructions
 

  • Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. This simple seasoning enhances the natural flavors of the fish without overpowering it.
  • Pan-Fry the Cod: Heat olive oil in a pan over medium-high heat. Once hot, add the cod fillets and sear them for 4-5 minutes per side until golden brown and cooked through. You want that perfect crispy outside and tender inside!
  • Make the Creamy Sauce: Slide the cod to the side of the pan, lower the heat, and pour in your vegetable broth and sour cream. Stir them together, letting the sauce simmer for 2-3 minutes until it thickens into a smooth, velvety consistency. This sauce is everything—it adds a tangy richness to the fish!
  • Sauté the Spinach: In a separate pan, heat olive oil over medium-high heat. Add the baby spinach, garlic powder, and salt, stirring until the spinach wilts down—this should only take about 2-3 minutes.
  • Serve & Garnish: Plate your cod fillets with the sautéed spinach on the side, then squeeze fresh lemon juice over everything. Don’t forget to sprinkle those chopped chives on top for a pop of color and freshness!

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: 337kcalCarbohydrates: 11gProtein: 29gFat: 21gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 78mgSodium: 857mgPotassium: 1207mgFiber: 4gSugar: 3gVitamin A: 8750IUVitamin C: 56mgCalcium: 156mgIron: 3mg

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Frequently Asked Questions

How can I prevent the fish from sticking to the pan?

Ensure your pan is fully heated before adding the olive oil, and wait for the oil to shimmer before placing the cod fillets in the pan. This helps create a barrier between the fish and the pan. Avoid moving the fish too soon—let it sear and naturally release from the pan before flipping.

What if my cod fillets fall apart while cooking?

Cod can be delicate and might break if handled too much. Use a wide, flat spatula to carefully flip the fillets and handle them gently. If they do break, don’t worry—they’ll still taste delicious!

Can I add more vegetables to this recipe?

Definitely! You can toss in vegetables like cherry tomatoes, bell peppers, or mushrooms when sautéing the spinach. They’ll add extra nutrients, flavor, and color to the dish.

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One Pot Green Chile Chicken Soup

green chile chicken soup

Looking for a cozy meal that’s quick, easy, and perfect for prepping ahead? My One-Pot Green Chili Chicken Soup is packed with flavor and takes minimal effort! Let’s dive right into this creamy, hearty, and spicy delight that’s perfect for a busy weeknight or meal prepping for the week ahead.

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

Calories: 531kcal | Carbohydrates: 37g | Protein: 41g | Fat: 24g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 135mg | Sodium: 1417mg | Potassium: 948mg | Fiber: 5g | Sugar: 9g | Vitamin A: 16991IU | Vitamin C: 27mg | Calcium: 119mg | Iron: 3mg

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green chile chicken soup

Why You’ll Love It:

Each ingredient in this one pot soup contributes something unique, whether it’s the sweet, creamy, spicy, or savory element. Together, they create a balanced soup that hits all the right notes: a creamy base from the heavy cream, sweetness from the sweet potatoes, and a smoky, spicy kick from the green chili. The chicken adds heartiness, while the optional garnishes provide texture, freshness, and color to round out the dish.

  • Meal Prep Friendly: Make a big batch and store in airtight containers. It reheats beautifully for a comforting lunch or dinner throughout the week.

  • Balanced Nutrition: Packed with protein from the chicken and healthy carbs from sweet potatoes makes this soup is both hearty and nutritious.

  • One Pot Wonder: Less cleanup means more time to relax and enjoy your delicious meal!

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Ingredients That Work Well Together

  • Onion serves as the foundation for many soups, bringing a slightly sweet, savory depth of flavor. When sautéed, it softens and caramelizes, adding complexity to the dish. It complements the sweetness of the sweet potato while balancing the richness of the cream.

  • Garlic is the ultimate flavor enhancer. Its aromatic, pungent notes intensify as it cooks, adding warmth and depth to the soup. Garlic’s strong, sharp flavor pairs beautifully with the earthy sweetness of the sweet potato and the spice of green chili, making the overall dish more fragrant and savory.

  • Sweet potato adds natural sweetness and creaminess, which pairs perfectly with the heat from the green chili. As it cooks, it breaks down, creating a smooth texture that thickens the soup. The subtle sweetness balances the spiciness, creating a well-rounded flavor profile.

  • Green chili provides that smoky, spicy kick, giving the soup its signature bold flavor. It adds just the right amount of heat without overpowering the other ingredients, and its mild spice works well with the creamy broth, creating a harmonious, balanced heat.

  • The chicken adds a hearty, protein-rich element, making the soup filling and satisfying. Since the chicken is already cooked, it soaks up all the wonderful flavors from the broth and spices as it simmers, ensuring every bite is packed with flavor. The chicken’s neutral taste allows the bolder ingredients—like green chili and garlic—to shine.

  • Chicken broth forms the liquid base of the soup and adds savory, umami depth. It ties all the ingredients together, carrying their flavors throughout the dish. The broth is light but flavorful, allowing the sweet potato and green chili to meld while adding moisture and richness.

  • Heavy cream adds richness and a velvety texture to the soup. It balances the heat from the green chili and garlic, creating a creamy, indulgent mouthfeel. The creaminess makes the soup feel more luxurious and comforting, while still allowing the natural sweetness of the sweet potato and the spice of the green chili to come through.

  • Fresh tomatoes add a burst of acidity and brightness to the creamy soup, cutting through the richness and adding a fresh contrast. Cilantro’s fresh, citrusy flavor lifts the soup’s heavier elements, adding a herbaceous note that brightens the whole dish. Fresh jalapeño slices add a crisp, sharp spice, making the soup even bolder.

  • Tortilla Strips add a crunchy texture, creating a delightful contrast to the creamy soup. The strips also soak up the broth slightly, enhancing its flavor while adding a satisfying crunch.

green chile chicken soup

Basic Steps to Meal Prep Green Chicken Chile Soup

  1. Heat It Up: Drizzle a little oil into a large soup pan over medium-high heat. Once hot, toss in the diced onion, garlic, and sweet potato. Sauté for 5 minutes until fragrant and the sweet potatoes start to soften.

  2. Spice It Right: Season your sizzling mix with garlic powder, salt, and pepper to taste. Then, add the diced green chili for that smoky heat. Stir to combine.

  3. Build the Soup: Now, add your pre-cooked chicken, chicken broth, and heavy cream to the pot. Bring everything to a boil, then lower the heat to a simmer. Let it cook for 10-15 minutes, stirring occasionally until the sweet potatoes are tender and the flavors have melded together.

  4. Garnish & Enjoy: Ladle your soup into bowls and top with your favorite garnishes—diced Roma tomatoes, fresh cilantro, sliced jalapeño for a kick, and tortilla strips for that extra crunch.

Reference the recipe card below for detailed instructions.

green chile chicken soup

Meal Prep Tips for Green Chile Chicken Soup

  • Pre-Cut Ingredients: To save time, you can dice the onion, sweet potato, garlic, and green chili ahead of time. Store them in a sealed container in the fridge. You can even use pre-minced garlic and frozen diced onions to shave off prep time.

  • Shred Chicken Ahead: Buy a rotisserie chicken or cook chicken breasts in bulk earlier in the week. Shred it and store it in the fridge, so you have pre-cooked chicken ready to go when making this soup. You can also use leftover chicken from another meal.

  • Sweet Potato Substitute: If you’re not a fan of sweet potatoes, swap them with regular potatoes, butternut squash, or even cauliflower. These alternatives will still add a hearty texture to the soup while maintaining a mild flavor.

  • Green Chili Substitute: Can’t find green chilis? Use poblano peppers, jalapeños, or even a small can of diced tomatoes with green chilies for a similar flavor with a bit more tang. If you want to dial down the heat, use mild bell peppers instead.

  • Chicken Substitute: For a vegetarian option, skip the chicken and use canned beans like white beans or chickpeas. You could also use tofu or tempeh for a plant-based protein source. If you prefer beef, try adding ground beef or shredded pork as a substitute for chicken.

  • Heavy Cream Substitute: To lighten up the soup, replace heavy cream with coconut milk (for a dairy-free version) or Greek yogurt. You can also use half-and-half for a slightly lighter, creamy texture without sacrificing richness.

green chile chicken soup

green chile chicken soup

One Pot Green Chile Chicken Soup

A creamy, savory blend of chicken, green chili, and sweet potatoes, simmered to perfection in one pot for an easy, flavorful meal prep option.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Mexican
Servings 2
Calories 531 kcal

Equipment

  • knife
  • cutting board
  • soup pot

Ingredients
  

  • 8 oz pre-cooked chicken breasts (sliced)
  • 1/4 cup white onions (diced)
  • 3 tablespoons garlic (minced)
  • 1 sweet potato (peeled, diced)
  • 1/4 cup diced green chiles
  • 2 cups chicken broth
  • 1/4 cup heavy cream
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

optional garnish

  • 1 roma tomato (diced)
  • 1/4 cup cilantro (chopped)
  • 1 jalapeno (sliced)
  • 4 tablespoons tortilla strips

Instructions
 

  • Heat things up by adding oil to a soup pan over medium-high heat. Get those onions, garlic, and diced sweet potato sizzling!
  • Sprinkle in the seasonings and toss in the diced green chili, chicken, chicken broth, and heavy cream.
  • Bring it to a boil, then let it simmer for 10-15 minutes. Finish it off with a vibrant garnish of diced tomatoes, chopped cilantro, sliced jalapeno, and crunchy tortilla strips. Enjoy!

Notes

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

Nutrition

Calories: 531kcalCarbohydrates: 37gProtein: 41gFat: 24gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 135mgSodium: 1417mgPotassium: 948mgFiber: 5gSugar: 9gVitamin A: 16991IUVitamin C: 27mgCalcium: 119mgIron: 3mg

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Frequently Asked Questions

Can I freeze this soup?

Yes! This soup freezes beautifully. Let it cool completely before transferring it to freezer-safe containers or bags. Label them with the date, and it will keep for up to 3 months. When ready to eat, thaw it in the fridge overnight and reheat as usual.

Can I use raw chicken instead of pre-cooked chicken?

Yes! If you only have raw chicken, you can cook it directly in the soup. Dice the chicken and add it along with the broth. Let it simmer for about 20 minutes or until the chicken is fully cooked through. You can also poach or sauté the chicken separately and add it toward the end.

How spicy is the green chili in this soup?

The green chili adds a mild, smoky heat, but it won’t overwhelm the dish. If you prefer more spice, you can add additional green chilis, diced jalapeños, or a pinch of cayenne pepper. For a milder version, you can use bell peppers instead.

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Easy Salmon Burger Lettuce Wraps with Crispy Sweet Potato Cubes

salmon burger lettuce wraps with sweet potato cubes

If you’re looking for a quick, healthy, and heart-healthy meal, these Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potatoes recipe are a perfect fit. With just a few simple ingredients, you can whip up a delicious, low-carb dish in under 20 minutes. We’re using Trader Joe’s pre-formed salmon patties to help speed up the meal prep process! The tender, omega-3-rich salmon patties pair perfectly with crisp iceberg lettuce and juicy tomatoes, while roasted sweet potato cubes add a satisfying crunch and sweetness. This meal is not only flavorful but also customizable with easy ingredient swaps, making it ideal for busy weeknights or meal prep for the week ahead.

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salmon burger lettuce wraps with sweet potato cubes

Why This Recipe Works for Busy Individuals:

This recipe is the perfect weekday meal for those who want something heart-healthy, quick, and easy to prep. The air fryer does most of the work, and you’ll have a balanced, delicious meal ready in under 20 minutes! With protein-rich salmon, fresh lettuce, and sweet potato cubes for a dose of fiber and vitamins, it’s not just filling but also great for meal prepping. You can cook extra salmon patties and potatoes to enjoy later in the week, making it a time-saver for anyone looking to stay on track with their healthy eating goals

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Why These Ingredients Work Together:

  • Trader Joe’s Salmon Patties: These salmon patties are packed with heart-healthy omega-3 fatty acids and protein, making them a nutritious choice for busy individuals. The mild flavor of the salmon pairs well with many ingredients, and because they’re pre-seasoned, they require minimal effort. If you don’t have salmon patties, you can easily swap them for grilled chicken breasts, veggie burgers, or even a turkey patty for a similar protein boost.

  • Iceberg Lettuce Wraps: Iceberg lettuce is a great low-carb, crunchy alternative to bread or buns, and its mild taste allows the salmon and other flavors to shine. The crisp texture contrasts nicely with the tender salmon. If you want more nutrients or a sturdier wrap, you can swap iceberg for romaine lettuce, butter lettuce, or even collard greens.

  • Roma Tomato: Sliced Roma tomatoes add a juicy freshness and a subtle sweetness to balance the savory flavors of the salmon. The acidity in the tomato also enhances the overall taste of the dish. If you’re out of Roma tomatoes, you can easily substitute with cherry tomatoes, a beefsteak tomato, or even sliced cucumbers for a bit of crunch.

  • Sweet Potato: Sweet potatoes are rich in fiber, vitamins, and antioxidants, making them a nutrient-dense side dish. The natural sweetness of the roasted sweet potatoes complements the savory and slightly salty flavor of the salmon patties. You can swap sweet potatoes for regular potatoes, carrots, or even roasted butternut squash if you prefer a different flavor profile.

  • Olive Oil: Olive oil is used to coat the sweet potato cubes, helping them roast evenly and adding a touch of healthy fats. It also enhances the flavor of the spices and creates a golden, crispy texture on the potatoes. If you don’t have olive oil, feel free to use avocado oil, coconut oil, or even melted butter for similar results.

  • Seasonings (Salt, Paprika, Garlic Powder): These spices are simple but effective. Salt brings out the natural flavors of the ingredients, while paprika adds a smoky warmth, and garlic powder lends a savory depth. You can easily swap these seasonings to fit your taste preferences—try using chili powder for heat, rosemary for an earthy flavor, or cumin for a warm, spiced twist.

salmon burger lettuce wraps with sweet potato cubes

Easy Recipe Steps to Make Salmon Lettuce Wraps

  1. Cook the Salmon Patties: Remove the salmon patties from their packaging and place them in the air fryer basket. Set the temperature to 400°F and cook for 8 to 10 minutes. Check that they reach an internal temperature of 145°F using a food thermometer. If they aren’t quite there, cook for an extra 2 to 3 minutes until fully cooked through.

  2. Roast the Sweet Potatoes: While the salmon is cooking, peel the sweet potato and cut it into ½ inch cubes. Place the cubes in a bowl, drizzle with olive oil, and sprinkle on the salt, paprika, and garlic powder. After the salmon is done, add the sweet potato cubes to the air fryer and cook at 400°F for 8 to 10 minutes, shaking the basket halfway. For extra crispiness, cook for an additional 2 to 3 minutes until golden.

  3. Prepare the Lettuce Wraps: While the sweet potatoes cook, take the iceberg lettuce and carefully cut out the leaves to create wraps. Rinse them under cold water and pat dry. Slice the Roma tomato into thin rounds so everything is ready to go.

  4. Assemble the Lettuce Wraps: Take a cooked salmon patty and place it between two lettuce leaves. Add a couple of tomato slices on top. Feel free to customize with cheese, avocado, or your favorite sauce. Serve alongside the crispy sweet potato cubes for a complete meal.

Reference the recipe card below for detailed instructions.

salmon burger lettuce wraps with sweet potato cubes

Pairing Tips

  • Side Salad: A light cucumber and tomato salad with lemon vinaigrette complements the rich flavors of the salmon patties.

  • Whole Grain: For a more filling meal, pair the wraps with a side of quinoa, brown rice, or farro.

  • Toppings and Dips: Pair your wraps with a simple tahini or yogurt dip for added creaminess and flavor. Enjoy with slides of avocado.

  • Fruit Salad: A fresh fruit salad of berries or citrus slices adds a light, refreshing contrast to the meal.

salmon burger lettuce wraps with sweet potato cubes

salmon burger lettuce wraps with sweet potato cubes

Easy Weekday Recipe: Trader Joe’s Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potato Cubes

Quick and heart-healthy, these salmon lettuce wraps paired with crispy roasted sweet potatoes are a delicious and easy meal perfect for busy weeknights or meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 6 oz salmon patties (Trader Joe's frozen patties)
  • 6 iceberg lettuce wraps
  • 1 roma tomato (sliced)
  • 1/2 lb sweet potato (peeled and diced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Salmon Patties: Remove the salmon patties from the packaging and air fry them at 400°F for 8 to 10 minutes, until they reach an internal temperature of 145°F. If needed, cook for an additional 2 to 3 minutes to ensure they are perfectly cooked.
  • Roast the Sweet Potatoes: While the salmon cooks, peel and dice the sweet potato into ½ inch cubes. Toss the cubes with olive oil, salt, paprika, and garlic powder. Once the salmon is done, place the seasoned sweet potato cubes in the air fryer and cook at 400°F for 8 to 10 minutes, shaking halfway through. If you want them crispier, cook in 2 to 3 minute increments until golden and crunchy.
  • Prepare the Lettuce Wraps: While the potatoes cook, cut and rinse the iceberg lettuce leaves, then pat them dry. Arrange the sliced Roma tomatoes to have them ready for assembly.
  • Assemble the Lettuce Wraps: Place each salmon patty between two lettuce wraps and top with sliced tomatoes. You can add a slice of cheese, avocado, or your favorite condiment for extra flavor. Serve with the crispy roasted sweet potato cubes on the side.

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Frequently Asked Questions

Can I cook the salmon patties from frozen?

Yes! You can air fry, pan-sear, bake, or grill the salmon patties directly from frozen. Cooking times will be slightly longer than thawed patties. Just ensure the internal temperature reaches 145°F.

How long can I store leftovers?

Cooked salmon patties and roasted sweet potatoes can be stored in an airtight container in the fridge for up to 3 days. For best results, store the lettuce and toppings separately to keep everything fresh.

What’s an easy swap for iceberg lettuce?

Romaine, butter lettuce, or collard greens make excellent alternatives for wraps. If you want a grain-based option, use whole wheat tortillas or pita bread.

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One Pan Marry Me Chicken Meatballs

chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

If you’re looking for a comforting, homemade meal that’s decadent yet easy enough to prepare during a busy workweek, these Marry Me Chicken Meatballs are exactly what you need. This dish combines the heartiness of chicken meatballs with a creamy, flavorful sauce that’s rich and satisfying, making it the perfect alternative to takeout. It’s simple, elegant, and packed with bold flavors, ideal for those who want to elevate their weeknight dinners without spending hours in the kitchen.

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Calories: 464kcal | Carbohydrates: 24g | Protein: 34g | Fat: 27g | Saturated Fat: 12g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 224mg | Sodium: 876mg | Potassium: 1548mg | Fiber: 3g | Sugar: 10g | Vitamin A: 874IU | Vitamin C: 11mg | Calcium: 204mg | Iron: 4mg

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chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

Why You’ll Enjoy This Chicken Meal Prep:

  • Healthier Than Takeout: Made with lean ground chicken and simple pantry staples, this dish provides all the comfort of a restaurant-style meal while being much lighter and healthier than traditional takeout options.

  • Decadent Flavors: The sundried tomatoes, fresh basil, and creamy sauce come together to create a rich, sophisticated flavor profile that feels indulgent yet wholesome. It’s a meal that will make you feel like you’re treating yourself, even on a Wednesday night.

  • Quick & Easy: Busy week? No problem. These meatballs come together in under 40 minutes from start to finish, making it the perfect option for busy individuals craving something homemade and delicious.

  • Versatile: Serve the meatballs with your favorite pasta, over mashed potatoes, or even alongside roasted vegetables. The sauce is so flavorful, it pairs well with just about anything!

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Why These Ingredients Work So Well Together

The ingredients in this dish are perfectly balanced to create layers of flavor and texture. The tender, juicy chicken meatballs provide a savory base, while the parmesan and seasonings add richness and depth. The sauce, with its blend of onions, garlic, sundried tomatoes, and cream, is both bold and comforting, bringing together sweetness, tang, and creaminess in every bite. The fresh basil adds a pop of brightness that contrasts beautifully with the richer elements, ensuring that the dish never feels too heavy. Altogether, the combination of these ingredients creates a meal that’s indulgent, satisfying, and balanced, yet easy enough to make on a busy weeknight.

Ingredient Substitutions for Marry Me Chicken Meatballs

  • Ground Turkey or Beef: If you don’t have ground chicken, ground turkey or lean beef are great substitutes. Turkey provides a similar lightness, while beef will give the meatballs a richer flavor. You may need to adjust the cooking time slightly for beef.

  • Almond Flour for Panko: For a gluten-free option, swap panko breadcrumbs with almond flour. It keeps the meatballs tender while adding a slightly nutty flavor.

  • Greek Yogurt for Eggs: If you prefer not to use eggs, ¼ cup of plain Greek yogurt can act as a binding agent. It’ll add moisture and a bit of tang without altering the texture too much.

  • Nutritional Yeast for Parmesan: If you’re looking for a dairy-free option, nutritional yeast works as a substitute for parmesan. It provides a cheesy, nutty flavor while keeping the dish vegan-friendly.

  • Coconut Cream for Heavy Cream: For a dairy-free version of the sauce, swap the heavy cream for coconut cream. It will still give the sauce a creamy texture, though it will add a subtle coconut flavor. This pairs especially well if you’re serving with rice.

  • Fresh Tomatoes for Sundried Tomatoes: If you don’t have sundried tomatoes, you can use diced fresh tomatoes. They’ll add a bit of sweetness and a more subtle tomato flavor, though you may want to simmer the sauce a little longer to break them down.

chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

How to Make Chicken Meatballs

  1. In a large mixing bowl, combine all of the ingredients for the meatballs.Using clean hands or a large spoon, gently mix the ingredients together. Be careful not to over-mix — you want to combine everything just until it holds together. Overworking the mixture can make the meatballs tough, so keep the mixing light and easy.

  2. Once everything is well combined, use a 1 ½-inch cookie scooper or a tablespoon to portion out the meatball mixture. Heat 1 tablespoon of olive oil in a large sauté pan over medium-high heat. Give the oil a moment to get hot; you’ll know it’s ready when it starts to shimmer.

  3. Carefully add the meatballs to the pan. It’s important not to crowd the pan, so give each meatball some space. Depending on the size of your pan, you may need to work in batches.Let the meatballs cook for about 3-4 minutes, turning them occasionally with tongs or a spoon to get a golden brown crust on all sides. They don’t need to cook all the way through at this stage since they’ll finish cooking in the sauce later.

  4. Once the meatballs are browned, gently push them to the edges of the pan, creating a clear space in the center.Add the diced onions, minced garlic, and chopped sundried tomatoes to this space. Stir them frequently with a spoon or spatula for about 3-4 minutes, until the onions soften and the garlic becomes fragrant. You want everything to smell amazing and slightly caramelized.

  5. Once the aromatics are cooked, pour in 2 cups of low-sodium chicken broth and ½ cup of heavy cream. Stir everything together to combine the liquids.Add ¼ teaspoon of Italian seasoning and ¼ teaspoon of salt. Stir well to distribute the seasoning evenly throughout the sauce.

  6. Turn the heat up just a bit to bring the sauce to a boil. As soon as it starts to bubble, reduce the heat to medium-low. Let the sauce simmer for 15-20 minutes. During this time, the meatballs will finish cooking and the sauce will thicken up nicely. Stir occasionally to make sure nothing sticks to the bottom of the pan.

  7. Once the meatballs are fully cooked and the sauce has thickened to your liking, remove the pan from the heat.Sprinkle fresh, thinly sliced basil leaves over the meatballs, and if you want an extra touch of indulgence, add a little more grated parmesan cheese on top.Serve the meatballs with your favorite side, like pasta, mashed potatoes, or veggies, and enjoy!

Reference the recipe card below for detailed instructions.

chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

Meal Prep Tips

  • ​​Serve with Pasta: Marry Me Chicken Meatballs pair beautifully with pasta like linguine or spaghetti. Cook your pasta during meal prep, toss it lightly with olive oil, and store it separately from the sauce. When ready to serve, combine them and let the pasta soak up the rich sauce.

  • Try Mashed Potatoes or Cauliflower: For a hearty, comforting side, serve the meatballs over mashed potatoes. For a low-carb option, mashed cauliflower works wonderfully to soak up the creamy sauce without adding too many extra calories.

  • Rice or Quinoa: Another easy pairing is rice or quinoa. Both grains will absorb the sauce well and keep the dish balanced. Brown rice or wild rice adds fiber and nutrients, while quinoa offers a protein boost.

  • Roasted Vegetables: Roasted vegetables like broccoli, zucchini, or Brussels sprouts offer a lighter complement to the rich sauce. Roasting a batch during your meal prep will provide an easy, nutritious side to round out the dish.

  • Salad on the Side: For a refreshing contrast, prep a simple side salad with fresh greens, cucumber, cherry tomatoes, and a light vinaigrette. The crisp texture and bright flavors will balance the richness of the meatballs and sauce.

  • Crusty Bread: If you love dipping, serve the meatballs with a side of crusty bread. The bread will soak up the sauce, making it an extra indulgent meal.

chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

chicken meatballs in a heavy cream sauce with sun-dried tomatoes and fresh basil

Marry Me Chicken Meatballs

Whether you're serving it for a cozy night in or impressing guests with minimal effort, these Marry Me Chicken Meatballs are sure to win everyone over.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Course Main Course
Cuisine American, Italian
Servings 4
Calories 464 kcal

Equipment

  • knife
  • cutting board
  • saute pan with lid

Ingredients
  

Chicken Meatballs

  • 1 lb ground chicken
  • 2 large eggs
  • 1/2 cup panko breadcrumbs
  • 1/2 cup grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Sauce

  • 1/2 cup white onions (diced)
  • 4 garlic cloves (minced)
  • 3/4 cup sun-dried tomatoes (roughly chopped)
  • 1/4 teaspoon italian seasoning
  • 2 cups low-sodium chicken brot
  • 1/2 cup heavy cream
  • 1/4 teaspoon salt
  • 5 fresh basil leaves (thinly sliced)
  • grated parmesan cheese (optional: sprinkle more to preferred taste)

Instructions
 

  • Prepare the Meatballs: In a large bowl, combine the ground chicken, eggs, panko breadcrumbs, parmesan cheese, garlic powder, paprika, salt, and pepper. Gently mix the ingredients together, being careful not to over-mix as this can make the meatballs tough. Using a 1 ½-inch scooper, form your meatballs and place them on a tray.
  • Sear the Meatballs: Heat a tablespoon of olive oil in a large sauté pan over medium-high heat. Add the meatballs to the pan, allowing them to sear for 3-4 minutes, turning occasionally until they are golden brown on all sides.
  • Cook the Aromatics: Push the meatballs to the side of the pan to create a space in the center. Add the diced onions, garlic, and sundried tomatoes to the middle of the pan, stirring occasionally until softened and fragrant, about 3-4 minutes.
  • Make the Sauce: Pour in the chicken broth and heavy cream, stirring to combine. Add the Italian seasoning and salt. Bring the mixture to a boil, then reduce the heat to medium-low and let the sauce simmer for 15-20 minutes, allowing the meatballs to cook through and the sauce to slightly thicken.
  • Garnish & Serve: Once the meatballs are cooked through and the sauce has thickened, remove from heat. Garnish with fresh sliced basil and, if you like, sprinkle with extra parmesan cheese for a finishing touch of indulgence.

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: 464kcalCarbohydrates: 24gProtein: 34gFat: 27gSaturated Fat: 12gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 224mgSodium: 876mgPotassium: 1548mgFiber: 3gSugar: 10gVitamin A: 874IUVitamin C: 11mgCalcium: 204mgIron: 4mg

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Frequently Asked Questions

How do I prevent my meatballs from falling apart?

To ensure your meatballs hold together, be sure to include the eggs and breadcrumbs as binders. Also, avoid over-mixing the meatball mixture. Gently combining the ingredients will help maintain their texture and prevent the meatballs from becoming too tough.

Can I freeze the meatballs and sauce?

Absolutely! Both the meatballs and sauce freeze well. Let them cool completely, then place them in freezer-safe containers. You can freeze them together or separately. When you’re ready to enjoy them, thaw in the refrigerator overnight and reheat on the stovetop or in the microwave.

How do I reheat the dish without drying out the meatballs?

To reheat, place the meatballs and sauce in a pan and warm over low to medium heat. If the sauce has thickened too much, add a splash of chicken broth or water to loosen it. Reheating gently will keep the meatballs tender and moist.

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Grilled Hoisin Chicken with Soba Noodles

grilled hoisin chicken with soba noodles and vegetables

This Grilled Hoisin Chicken with Soba Noodles recipe is the perfect balance of flavor, nutrition, and convenience. It’s a must-try for anyone looking to add a little global flavor to their weekly meal prep. Enjoy your busy week knowing you’ve got a delicious, home-cooked meal ready to go!

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Calories: 560kcal | Carbohydrates: 36g | Protein: 34g | Fat: 31g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1314mg | Potassium: 677mg | Fiber: 3g | Sugar: 7g | Vitamin A: 5656IU | Vitamin C: 15mg | Calcium: 56mg | Iron: 3mg

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grilled hoisin chicken with soba noodles and vegetables

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Why You’ll Love This:

This recipe brings together the bold and delicious flavors of hoisin sauce, soy sauce, and sriracha with tender grilled chicken. Paired with fresh veggies like cucumbers, carrots, and jicama, and served over soba noodles, you’ve got a satisfying meal that will transport your taste buds straight to the heart of global cuisine! Plus, the ingredients are affordable and easy to find, making this dish a winner for your meal prep routine.

  • Minimal Ingredients: This dish uses simple ingredients that you probably already have in your pantry or can easily grab at the grocery store.

  • Quick Prep: The marinade comes together in minutes, and grilling the chicken takes less than 15 minutes. Boiling soba noodles is a breeze!

  • Meal Prep-Friendly: You can make this ahead of time, portion it out into containers, and you’re set for lunches or dinners all week. Just reheat and enjoy!

  • Global Flair: It’s a taste of Asian cuisine that’s not only delicious but also brings variety to your meal rotation.

  • Healthy and Balanced: Packed with protein, fiber, and vitamins, this meal fuels your day while keeping you on track with your healthy lifestyle.

  • Make It Your Way: Adjust the spiciness by adding more or less sriracha, or swap out the veggies based on what you have on hand!

grilled hoisin chicken with soba noodles and vegetables

Ingredient Breakdown: Why These Flavors Shine Together

  • Chicken: Chicken is a lean, protein-packed base that soaks up all the flavors of the marinade beautifully. Grilling it adds a delicious smoky char that complements the sweet, savory, and spicy notes in the dish. Plus, chicken is a versatile and budget-friendly protein, making it perfect for meal prep.

  • Hoisin Sauce: Hoisin sauce is a thick, fragrant sauce that’s sweet, savory, and slightly tangy. It’s made from a blend of soybeans, garlic, vinegar, and spices. In this recipe, hoisin sauce adds a rich depth of flavor to the chicken, giving it a classic Asian-inspired taste with a touch of sweetness that balances out the spiciness of the sriracha.

  • Soy Sauce: Soy sauce is the ultimate umami bomb. It enhances the overall savoriness of the dish, adding complexity and a salty depth that ties everything together. It’s the backbone of the marinade, giving the chicken a rich, well-rounded flavor.

  • Sriracha Sauce: Sriracha brings the heat! This spicy chili sauce adds a punch of flavor that wakes up the dish. The hint of garlic in sriracha also complements the hoisin and soy sauce, creating a balanced marinade that’s spicy but not overwhelming. You can adjust the amount of sriracha to control the spice level based on your preference.

  • Sesame Oil: Sesame oil has a toasty, nutty flavor that adds warmth and richness to the marinade. A little goes a long way, and it really elevates the overall taste of the dish. The nuttiness of the sesame oil pairs perfectly with the sweetness of the hoisin sauce and the umami of the soy sauce.

  • Soba Noodles: Soba noodles are made from buckwheat, giving them a slightly nutty flavor and a chewy texture that complements the tender chicken and crunchy veggies. They’re a great base for this dish because they soak up the flavors of the chicken and the optional dressings without getting soggy, making them ideal for meal prep. Plus, soba noodles are lighter than traditional pasta, so you won’t feel weighed down after eating.

  • Cucumber: Cucumber adds a cool, crisp contrast to the warm, savory chicken and noodles. Its fresh, hydrating crunch balances out the richness of the marinade and the heat from the sriracha, adding a refreshing element to the dish.

  • Carrots: Carrots bring a natural sweetness and a vibrant pop of color to the dish. They add a crunchy texture that contrasts nicely with the tender chicken and soft noodles. Plus, shredded carrots are easy to incorporate into meal prep because they hold up well and add a subtle sweetness that complements the spicy and savory flavors.

  • Jicama: Jicama is a crunchy, mildly sweet root vegetable with a texture similar to an apple or water chestnut. It adds a unique crunch to the dish and pairs well with the other fresh veggies. Its slight sweetness balances out the savory and spicy components of the dish, and it adds an exciting texture that keeps every bite interesting.

  • Cilantro: Cilantro brings a bright, citrusy note that lightens up the dish. It cuts through the richness of the marinade and adds a burst of fresh, herbal flavor that complements the Asian-inspired ingredients. If you’re a fan of cilantro, this ingredient will really enhance the overall flavor profile of the meal.

  • Sesame Seeds: Sesame seeds add a subtle nuttiness and a bit of crunch to the dish. They also enhance the flavor of the sesame oil in the marinade, tying the whole dish together with a toasty finish. Plus, they’re a simple way to add visual appeal to the dish, making it look as good as it tastes.

grilled hoisin chicken with soba noodles and vegetables

Easy Recipe Steps

  1. Marinate the Chicken: Combine the hoisin sauce, soy sauce, sriracha, and sesame oil in a bowl. Add the chicken, making sure it’s well-coated. Let it marinate overnight or for at least 30 minutes for maximum flavor.

  2. Cook the Soba Noodles: While the chicken marinates, boil the soba noodles according to the package instructions. Drain and set them aside.

  3. Grill the Chicken: Heat an indoor grill pan on medium-high heat. Grill the marinated chicken for 5 to 6 minutes on each side until fully cooked and it reaches an internal temperature of 165°F. Let the chicken rest for a few minutes before slicing it into bite-sized pieces.

  4. Assemble the Bowl: Divide the soba noodles into meal prep containers. Top each portion with grilled chicken, sliced cucumber, shredded carrots, and julienne jicama. Garnish with chopped cilantro and a sprinkle of sesame seeds.

  5. Optional Finishing Touches: Drizzle with extra hoisin sauce, sriracha, or a light sesame vinaigrette for an extra burst of flavor.

Reference the recipe card below for detailed instructions.

grilled hoisin chicken with soba noodles and vegetables

Meal Prep Tips and Ingredient Swaps

  • Layer for Freshness: When packing meal prep containers, layer the soba noodles on the bottom, then add the veggies and chicken on top. This keeps everything fresh and prevents the noodles from getting soggy.

  • Keep Dressings Separate: If you plan to drizzle extra sauce or vinaigrette, keep it in a separate container and add it just before eating. This prevents your meal from becoming too soggy.

  • Make It a Salad: If you prefer a lighter version, swap the soba noodles for a bed of mixed greens or spinach. Top with the grilled chicken and veggies for a fresh and satisfying salad.

  • Swap Chicken for Tofu or Shrimp: For a vegetarian twist, substitute firm tofu instead of chicken. Press the tofu to remove excess water, then marinate and grill it just like the chicken. You can also use shrimp as a lighter protein option—just marinate and grill for 2-3 minutes per side until cooked.

  • Use Zucchini Noodles Instead of Soba: If you’re looking to lower the carb content, swap the soba noodles for spiralized zucchini noodles (zoodles). They add extra nutrients and a similar texture without the calories.

  • Try a Different Veggie Mix: If you can’t find jicama or prefer other veggies, go for thinly sliced bell peppers, radishes, or shredded cabbage. These provide a similar crunch and work well with the other flavors.

  • Substitute Hoisin Sauce: If you’re avoiding hoisin sauce due to dietary restrictions, try a homemade teriyaki or peanut sauce. Both add a delicious twist while maintaining that savory, umami flavor.Rice Noodles Instead of Soba: For a slightly different texture, you can substitute rice noodles for soba noodles. They’re just as easy to cook and work beautifully with the Asian-inspired flavors.

grilled hoisin chicken with soba noodles and vegetables

Grilled Hoisin Chicken with Soba Noodles

Grilled Hoisin Chicken with Soba Noodles is a flavorful, easy-to-prep dish featuring tender marinated chicken, crisp veggies, and savory soba noodles, perfect for a quick and satisfying meal.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, main dish
Cuisine Asian
Servings 2
Calories 560 kcal

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • boiling pot

Ingredients
  

Chicken Marinade

  • 12 oz boneless chicken thighs
  • 2 tablespoons hoisin sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon sriracha sauce
  • 1 teaspoon sesame oil

Noodles and Vegetables

  • 2 oz soba noodles (dry)
  • 1/2 cup cucumber (sliced)
  • 1/2 cup carrots (shredded)
  • 1/2 cup jicama (julienne cut)
  • 1/4 cup cilantro (chopped)
  • 1/2 teaspoon sesame seeds

Instructions
 

  • Prep the Chicken: In a bowl, whisk together the hoisin sauce, soy sauce, sriracha, and sesame oil. Add the chicken, ensuring it's evenly coated with the marinade. For the best flavor, allow the chicken to marinate overnight or at least 30 minutes.
  • Cook the Soba Noodles: While the chicken marinates, cook the soba noodles according to the directions on the package. Once done, drain them and set them aside.
  • Grill the Chicken: Preheat an indoor grill pan over medium-high heat. Grill the marinated chicken for 5 to 6 minutes per side, until fully cooked and the internal temperature reaches 165°F. Let the chicken rest briefly, then slice it into bite-sized pieces.
  • Build Your Bowl: Divide the soba noodles among your meal prep containers. Layer the grilled chicken on top, followed by the sliced cucumber, shredded carrots, and julienned jicama. Sprinkle with chopped cilantro and sesame seeds for a finishing touch.
  • Add Extra Flavor (Optional): If desired, add a drizzle of extra hoisin sauce, sriracha, or a light sesame vinaigrette to elevate the flavor even more.

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: 560kcalCarbohydrates: 36gProtein: 34gFat: 31gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 167mgSodium: 1314mgPotassium: 677mgFiber: 3gSugar: 7gVitamin A: 5656IUVitamin C: 15mgCalcium: 56mgIron: 3mg

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Frequently Asked Questions

How long can I store this meal in the fridge?

This dish can be stored in the fridge for up to 4 days in airtight containers. The soba noodles and veggies hold up well, so it’s perfect for meal prep!

Are soba noodles gluten-free?

Traditional soba noodles are made from buckwheat, which is gluten-free. However, many brands mix buckwheat with wheat flour, so check the packaging if you need a gluten-free option. Alternatively, you can use gluten-free soba noodles or swap them with rice noodles.

What if I don’t have an indoor grill pan?

No worries! You can cook the chicken on a regular stovetop skillet or even bake it in the oven at 400°F (200°C) for about 20-25 minutes, or until it reaches an internal temperature of 165°F.