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Beef Tomatillo Stew

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

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

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

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

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

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

  • Time-Saving: Pre-made tomatillo sauce eliminates the need for preparing and cooking tomatillos and other ingredients from scratch, cutting down on meal prep time significantly. One pot soups reduce clean up time and effort.
  • Consistent Flavor: Store-bought tomatillo sauce offers a consistent and authentic flavor, ensuring that your stew base will taste as delicious as your favorite restaurant dishes.
  • Cost-Efficient: Buying pre-made tomatillo sauce can be more cost-effective than purchasing individual ingredients and spices, saving you money in the long run.
  • Convenience: It’s a hassle-free option, making it ideal for busy individuals who want to create restaurant-quality flavors without the culinary expertise or the time commitment.
  • Wide Availability: Pre-made tomatillo sauce is readily available at most grocery stores, making it accessible to anyone looking to elevate the flavor of their stew with minimal effort and maximum taste.

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Ingredients You’ll Need

  • Lean Ground Beef: You can substitute lean ground turkey or chicken for beef if you prefer a lighter protein option.
  • White Onions: Red onions or shallots can be used as a flavorful alternative.
  • Green Onions: Chives or scallions can be used as substitutes for green onions.
  • Garlic: If you’re in a hurry, pre-minced garlic, garlic paste, or garlic powder can be used as an alternative.
  • Sweet Potato: Regular potatoes, butternut squash, or carrots can be used instead of sweet potatoes.
  • Green Bell Pepper: Look for firm, brightly colored peppers to ensure freshness. Red, yellow, or orange bell peppers can be used for a sweeter flavor.
  • Tomatillo Sauce: You can make your own tomatillo sauce by blending fresh tomatillos, onions, and spices. Tomatillos are low in calories and provide vitamins like vitamin C, A, and K. Salsa verde can be a convenient alternative to tomatillo sauce.
  • Chicken Broth: Buy low-sodium or no-sodium-added chicken broth to have more control over the salt content. Vegetable broth can be used as well.
  • Cilantro: Store fresh cilantro with a damp paper towel in a plastic bag to keep it fresh longer. Parsley or fresh basil can be used for a different herb flavor.
  • Jalapeno: Serrano peppers or crushed red pepper flakes can be used for extra heat.
glass meal prep containers that have ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Basic Steps to Meal Prep Beef Tomatillo Stew

  1. Heat up a soup pot over medium-high heat and add a touch of oil. Toss in your white and green onions, sautéing them until they become soft and fragrant. This should take about 2 to 3 minutes. It’s the perfect way to start building those savory layers of flavor!
  2. Time to introduce our star player – the lean ground beef. Pop it into the pot alongside the minced garlic. As it cooks, use a spatula to break it up into smaller, delectable pieces. Continue to stir and cook for about 5 to 6 minutes until the beef is browned and cooked through. The aroma alone is enough to get your taste buds tingling!
  3. Once the beef is cooked to perfection, it’s time to add in the chicken broth, tomatillo sauce, diced bell peppers, and sweet potatoes. We’re infusing your stew with nutrients and flavor! Bring this hearty mixture to a rolling boil, and once it’s bubbling, reduce the heat to low-medium and cover the pot with a snug lid. Let it simmer for around 10 minutes, allowing the flavors to meld together in delicious harmony.
  4. After the stew has simmered to its full potential, it’s time for the grand finale. Top off your Beef Tomatillo Stew with a vibrant medley of fresh toppings. Sprinkle on the chopped cilantro, diced red onions, and sliced jalapenos. These final touches not only add a burst of color but also a pop of freshness that’s simply irresistible.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Beef Tomatillo Stew – One Pot Soup

  • Prep Your Ingredients: Before you start cooking, wash, peel, chop, and measure all your ingredients. Having everything ready will streamline the cooking process and make it more efficient.
  • Serve with Complementary Sides: Enhance your meal prep experience by pairing the Beef Tomatillo Stew with healthy sides such as brown rice, quinoa, or a side salad. Prep these sides in advance for a complete meal.
  • Maintain Freshness: To keep your Beef Tomatillo Stew fresh throughout the week, consider portioning the toppings (cilantro, red onions, jalapenos) separately and add them just before eating. This will ensure they stay crisp and vibrant.
  • Storage Guidelines: Store your meal prep containers in the refrigerator for up to 3-4 days. If you’ve frozen portions, they can last for 2-3 months.

Leftover Ingredient Tips

  • Ground Beef: Make a hearty beef and vegetable stir-fry with any leftover ground beef. Add stir-fry veggies, a splash of soy sauce, and some ginger for a quick and satisfying meal. Transform the beef into a filling for tacos, burritos, or quesadillas. Just add some cheese, your favorite toppings, and tortillas for a new dish.
  • Sweet Potatoes: Mash leftover sweet potatoes and turn them into sweet potato pancakes or fritters. Add a bit of flour and an egg to bind the mixture, then pan-fry until golden brown. Cube and roast the sweet potatoes with olive oil, salt, and pepper for a simple side dish. Add a sprinkle of your favorite herbs or spices for extra flavor.
  • Green Bell Pepper: Slice the green bell pepper and use it as a crunchy addition to salads or wraps. It adds a fresh and colorful touch to your meals. Stuff the bell peppers with a mixture of rice, beans, cheese, and any leftover beef. Bake them until the peppers are tender and the filling is hot.
  • Tomatillo Sauce: Use tomatillo sauce as a marinade for chicken, shrimp, or tofu. It will add a tangy kick to your protein of choice. Mix tomatillo sauce with plain Greek yogurt or sour cream to create a flavorful dip for chips or fresh vegetables.
  • Jalapeno: Slice jalapenos thinly and use them to spice up your pizza, nachos, or omelets. They add a nice kick to a variety of dishes. Create a homemade hot sauce by blending jalapenos with vinegar, salt, and garlic. Adjust the spice level to your preference.
glass meal prep containers that have ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions
round bowl with soup that has ground beef, sweet potatoes, green bell peppers, cilantro, jalapeno, and red onions

Beef Tomatillo Stew

Whip up our Beef Tomatillo Stew, a flavorful and wholesome meal prep dinner featuring lean beef, colorful veggies, and zesty tomatillo sauce!
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Mexican
Servings 2
Calories 459 kcal

Equipment

  • knife
  • cutting board
  • soup pot

Ingredients
  

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

Instructions
 

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

Notes

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

Nutrition

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

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Frequently Asked Questions

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

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

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

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

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

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

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Fall Persimmon Muffins

glass meal prep containers with persimmon muffins

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

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

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Reasons to Meal Prep Breakfast Persimmon Muffins

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

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

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

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

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

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Ingredients You’ll Need for Persimmon Muffins

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

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

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

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

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

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

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

glass breakfast meal prep containers with persimmon muffins

How to Meal Prep Prepare Persimmon Muffins

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

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

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

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

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

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

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

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

Reference the recipe card below for detailed instructions.

round plate with with persimmon muffins

Pairing Tips:

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

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

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

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

Leftover Ingredient Tips:

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

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

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

Meal Prep Tips:

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

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

glass breakfast meal prep containers with persimmon muffins

round white plate with persimmon almond muffins.

Persimmon Almond Muffins

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

Equipment

  • blender
  • muffin pan
  • oven

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

Can I use other nuts besides almonds for topping?

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

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

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

Can I substitute white sugar for brown sugar?

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

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Pumpkin Muffins

glass meal prep containers with pumpkin muffins

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

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

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Why These Muffins Are an Ideal Breakfast Meal Prep Solution

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

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

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

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

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Simple Ingredients for Meal Prep Pumpkin Muffins

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

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

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

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

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

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

glass meal prep containers with pumpkin muffins

How to Prepare Pumpkin Muffins

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

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

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

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

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

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

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

Reference the recipe card below for detailed instructions.

round plate with pumpkin muffins

Pairing Tips:

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

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

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

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

Leftover Ingredient Tips:

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

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

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

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

Meal Prep Tips for Pumpkin Muffins:

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

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

glass meal prep containers with pumpkin muffins

pumpkin muffins

Pumpkin Muffins

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

Equipment

  • bowl
  • whisk
  • muffin pan
  • oven

Ingredients
  

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

Instructions
 

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

Notes

Note: 3 muffins per serving
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 460kcalCarbohydrates: 70gProtein: 11gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.02gCholesterol: 82mgSodium: 154mgPotassium: 421mgFiber: 5gSugar: 39gVitamin A: 14423IUVitamin C: 4mgCalcium: 147mgIron: 5mg

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Frequently Asked Questions

Can I use fresh pumpkin instead of canned pumpkin puree?

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

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

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

Can I make these muffins gluten-free?

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

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Artichoke and Smoked Salmon Pasta Salad

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

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

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

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

Why This Recipe is Great for Meal Prep

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

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

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

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

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To Meal Prep This Pasta Salad, You’ll Need

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

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

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

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

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

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

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

How to Prepare Smoked Salmon Salad

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

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

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Leftover Ingredient Tips

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

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

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

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

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

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

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

Artichoke and Smoked Salmon Pasta

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

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl

Ingredients
  

Salad Ingredients

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

Lemon Vinaigrette

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

Instructions
 

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

Notes

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

Nutrition

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

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Frequently Asked Questions

Can I use fresh salmon instead of smoked salmon?

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

Can I freeze this pasta salad for future use?

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

How can I make this recipe more low-carb?

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

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Air Fryer Beef Egg Rolls

round plate with egg rolls, sliced green cucumber, and shredded red cabbage

If you’re a fan of savory, crispy, and oh-so-flavorful bites, you’re in for a treat. These mouthwatering egg rolls are not just about incredible taste; they’re a celebration of health and budget-friendliness. With lean ground beef, vibrant red cabbage, and a homemade sauce that’s both sweet and savory, we’re about to create a lunch meal prep masterpiece that’ll leave you excited for lunchtime all week long. So, roll up your sleeves, and let’s discover how to make these irresistible Air Fryer Beef Egg Rolls right at home!

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Calories: 407kcal | Carbohydrates: 40g | Protein: 31g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0.4g | Cholesterol: 74mg | Sodium: 1324mg | Potassium: 709mg | Fiber: 3g | Sugar: 13g | Vitamin A: 775IU | Vitamin C: 41mg | Calcium: 72mg | Iron: 5mg

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Reasons You’ll Love This Lunch Meal Prep Recipe

  • When you prepare your own Air Fryer Beef Egg Rolls at home, you have complete control over the ingredients. Opting for lean ground beef, fresh veggies like red cabbage, and a homemade sauce means you can create a meal that’s lower in unhealthy fats, sodium, and additives often found in restaurant or takeout versions.

  • Meal prepping allows you to portion your meals according to your dietary needs and goals. By making these egg rolls at home, you can ensure that each roll contains the right balance of protein, fiber, and nutrients, helping you maintain portion control and stay on track with your health goals.

  • Dining out or ordering takeout can quickly add up, especially if you do it regularly. Preparing Air Fryer Beef Egg Rolls at home is significantly more budget-friendly. You can buy ingredients in bulk, take advantage of sales and discounts, and stretch your budget while still enjoying delicious, homemade lunch meal prep.

  • When you meal prep, you have the freedom to customize the flavors to your liking. Adjust the level of sweetness or spiciness in the sauce, add extra veggies, or experiment with different dipping sauces. This personalization ensures that your meals are not only healthy but also tailored to your taste preferences.

  • By cooking at home, you can track the nutritional content of your meals more accurately. You’ll know exactly what goes into your Air Fryer Beef Egg Rolls, making it easier to meet your dietary goals, whether you’re counting calories, watching your macros, or focusing on specific nutrients.

round plate with egg rolls, sliced green cucumber, and shredded red cabbage

Simple Air Fryer Egg Roll Ingredients

  • Lean Ground Beef: Opt for lean ground beef to keep your meal on the healthier side. It’s packed with protein and essential nutrients while being lower in fat.

  • Egg Roll Wrappers: These thin, light wrappers are the perfect vessel for our flavorful filling. They become wonderfully crispy in the Air Fryer.

  • Red Cabbage: Red cabbage not only adds a beautiful burst of color but also provides a wealth of vitamins, minerals, and antioxidants. It’s a crunchy and nutritious addition to our egg rolls.

  • White Onions: Onions add a delightful sweetness and depth of flavor to our filling when sautéed. They’re also rich in vitamins and fiber.

  • Sauce (Soy Sauce, Honey, Garlic Powder): The sauce is where the magic happens! Soy sauce adds savory depth, honey brings sweetness, and garlic powder provides that irresistible aroma. Plus, it’s a healthier alternative to store-bought sauces, which may contain added sugars and preservatives.

glass lunch meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

How to Meal Prep Air Fryer Egg Rolls

  1. Sauté Onions: Start by heating a bit of oil in a pan over medium-high heat. Add finely chopped white onions and sauté until they soften and become translucent.

  2. Cook the Lean Ground Beef: Next, add the lean ground beef to the pan with the sautéed onions. Cook it for about 5 to 6 minutes until it’s fully cooked and nicely browned.

  3. Add Red Cabbage and Sauce: Now, toss in the red cabbage and pour in the delightful sauce mixture of soy sauce, honey, and garlic powder. Stir it all around until the cabbage softens and absorbs those fantastic flavors. Once done, remove the beef and cabbage mixture from the pan and let it cool to room temperature.

  4. Assemble the Egg Rolls: Lay each egg roll wrapper on a flat surface, resembling a diamond shape. Load approximately 2 to 3 tablespoons of your beef and cabbage filling into the center of each wrapper. Roll the corner closest to you over the filling and gently tuck it under the filling. Fold over the left and right sides towards the middle. Brush a bit of water on the top corner to help seal the roll, then roll it up towards the top corner.

  5. Air Fry until Golden Brown and Delicious: Place your beautifully assembled egg rolls in the Air Fryer basket. Give them a light spray with cooking spray to help them achieve that golden crispiness. Cook for 8 minutes at 400°F, or until they turn delightfully crispy and golden brown.

  6. Serve them up!: Pair your Air Fryer Beef Egg Rolls with fresh veggies and some extra cabbage for a healthy crunch. Don’t forget your choice of dressing for dipping!

Reference the recipe card below for detailed instructions.

glass lunch meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Meal Prep Tips for Air Fryer Egg Rolls

  • To Serve: If you want to store the egg rolls for an extended period, you can freeze them for future lunch meal prep. To do this, arrange the cooked and cooled egg rolls in a single layer on a baking sheet, ensuring they’re not touching each other. Once frozen individually, transfer them to a freezer-safe bag or container. This prevents them from sticking together during freezing.

  • To Reheat: When reheating refrigerated or frozen egg rolls, use the Air Fryer or oven for best results. Avoid microwaving them, as it can make them soggy. Reheat them until they are hot and crispy, which may take a few minutes in the Air Fryer or a moderate oven.

  • Ingredient Swaps: To make these egg rolls vegan or vegetarian, use plant-based protein sources like tofu or tempeh instead of meat and replace honey with maple syrup or agave nectar in the sauce. Add a kick of spice by incorporating chopped chili peppers, chili flakes, or hot sauce into the filling or dipping sauce. Elevate the flavor by adding fresh herbs like cilantro, basil, or mint to the filling for a burst of freshness.

round plate with egg rolls, cucumber, and cabbage

Air Fryer Beef Egg Rolls

Delight in homemade Air Fryer Beef Egg Rolls with lean ground beef, red cabbage, and a savory-sweet sauce for a crispy, healthy, and budget-friendly meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course Appetizer, dinner, lunch, Main Course
Cuisine American, Asian
Servings 2
Calories 407 kcal

Equipment

  • Air Fryer
  • saute pan
  • spatula

Ingredients
  

Beef Egg Roll

  • 8 oz lean ground beef
  • 6 egg roll wrappers
  • 1 cup red cabbage (shredded)
  • 1/4 cup white onions (diced)
  • 1 tablespoon olive oil

Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder

Sides

  • 1/2 cup red cabbage (sliced)
  • 1/2 cup cucumbers (sliced)

Instructions
 

  • Add oil to a pan on medium high heat and saute the onions until they soften.
  • Next, add the ground beef and cook it for about 5 to 6 minutes until it is fully cooked. Then, add the red cabbage and pour in the sauce. Stir it all around until the cabbage softens. Remove the meat from the pan and let it cool to room temperature.
  • Then, lay each egg roll wrapper on a flat service like a diamond and load about 2 to 3 tablespoons of beef mixture into the middle of teh wrapper. roll the corner closest to you over the filling and gently tuck it under the filling. Fold over the left and right sides towards the middle. Brush water at the top of the corner and roll the egg roll towards the top corner.
  • Spray the egg rolls with cooking spray and place them in the Air Fryer basket. Cook for 8 minutes at 400F until they are crispy, golden brown. Enjoy them with fresh veggies and cabbage with your chocie of dressing.

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: 407kcalCarbohydrates: 40gProtein: 31gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.4gCholesterol: 74mgSodium: 1324mgPotassium: 709mgFiber: 3gSugar: 13gVitamin A: 775IUVitamin C: 41mgCalcium: 72mgIron: 5mg

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Frequently Asked Questions

What other protein options can I use instead of beef?

You can use ground chicken, pork, shrimp, or even tofu for a protein variation.

What other vegetables can I add to the filling for extra nutrition?

Feel free to add vegetables like shredded carrots, bell peppers, or mushrooms for added nutrition and flavor.

What type of egg roll wrappers should I use, and where can I find them?

Look for egg roll wrappers in the refrigerated section of your local grocery store or at Asian supermarkets. They are usually labeled as “spring roll” or “egg roll” wrappers.

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Pan-Fried Cod with Roasted Kale and Potato Wedges

Round white plate with pan-fried fish, baked potato wedges and green kale

Our Easy Pan-Fried Cod with Roasted Potato Wedges and Kale Chips recipe is the perfect solution for those seeking “healthy meal prep” options that won’t break the bank. Say goodbye to the guilt of traditional “fish and chips” and hello to a cost-effective, home-cooked delight. With this fish recipe, we’ll show you how to achieve crispy perfection without deep-frying, ensuring a meal that’s as delightful for your taste buds as it is for your wallet. So, if you’re on the hunt for “easy dinner ideas” that prioritize your health and savings, let’s dive right in!

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Why You’ll Enjoy This Fish Recipe

  • One of the top reasons to love this dish is that it skips the deep-frying process. Traditional fish and chips are often dunked into a vat of hot oil, which can add extra calories and unhealthy fats to your meal. Instead, we pan-fry the cod in a minimal amount of heart-healthy olive oil, preserving the delicious taste without the guilt.

  • This fish recipe is designed with busy schedules in mind. The components, such as the cod, potato wedges, and kale chips, can be prepared simultaneously in the oven and on the stovetop, minimizing active cooking time. Once prepped, you’ll have multiple servings ready to enjoy throughout the week, saving you valuable time on busy workdays.

  • Meal prepping can also contribute to significant cost savings, and this recipe is no exception. Buying ingredients like cod, russet potatoes, and kale in bulk is often more economical than dining out or ordering delivery. Plus, by preparing multiple portions at once, you’ll have a week’s worth of satisfying meals that won’t strain your budget, making it an ideal choice for busy individuals looking to save money without sacrificing taste or nutrition.

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Simple Ingredients for Fish and Chips

  • Cod, is a lean source of protein that’s bursting with nutrients. It’s low in fat and calories while being packed with essential vitamins and minerals, including vitamin B12, iodine, and selenium. Cod is also an excellent source of omega-3 fatty acids, which promote heart health and reduce inflammation, perfect for this fish recipe.

  • The Superfood Sidekick Kale takes the spotlight as our greens of choice, and for good reason. This leafy green is a nutrient powerhouse, rich in vitamins A, C, and K, as well as minerals like calcium and potassium. Kale is also loaded with antioxidants and fiber, making it a fantastic addition to your meal prep for its numerous health benefits.

  • Budget-Friendly Russet Potatoes Russet potatoes are the unsung heroes of this recipe. They provide a satisfying crunch without the need for deep frying. Plus, they’re a wallet-friendly option, allowing you to enjoy a hearty meal without breaking the bank. Potatoes are a great source of complex carbohydrates, fiber, and essential nutrients like vitamin C and potassium.

Round white plate with pan-fried fish, baked potato wedges and green kale

How to Prepare This Pan-Fried Cod Recipe

  1. Preheat your oven to 400°F (200°C). Start by peeling the russet potatoes and then slicing them into wedges. You can adjust the size of the wedges to your preference. In a large mixing bowl, sprinkle the potato wedges with your favorite seasonings. A pinch of salt, black pepper, and a dash of paprika work wonders. Toss the wedges to ensure even seasoning.

  2. Drizzle a generous amount of olive oil over the seasoned potato wedges. Again, toss them well to ensure they are evenly coated with the oil and seasonings. Place the seasoned potato wedges on a baking sheet, spreading them out in a single layer to ensure they cook evenly. Bake the potato wedges in the preheated oven for 20-25 minutes or until they become crispy and turn a beautiful golden brown.

  3. After you’ve cooked the potato wedges, lower the oven temperature to 275°F (135°C). While the oven is cooling down, prepare the kale chips. Remove the stems from the kale leaves and tear the leaves into bite-sized pieces.

  4. In a bowl, coat the torn kale leaves with a drizzle of olive oil. Massage the oil into the leaves to ensure they are lightly coated. Sprinkle the kale leaves with your choice of seasonings. A touch of salt and perhaps some garlic powder or nutritional yeast can add extra flavor.

  5. Place the seasoned kale leaves on a baking sheet in a single layer. Bake the kale in the oven at the lower temperature for about 10-15 minutes, or until they turn crispy. Keep an eye on them to avoid overcooking; kale chips can burn quickly.

  6. In a shallow bowl, mix together cornstarch and your preferred seasonings. This will be used to coat the cod fillets, providing a delicious crispy texture. Take each cod fillet and dredge it in the seasoned cornstarch mixture, making sure to coat the fish evenly on all sides.

  7. Heat a sauté pan over medium-high heat and add a drizzle of cooking oil. Make sure the pan is hot before adding the cod fillets. Carefully place the coated cod fillets into the hot pan. Pan-fry each side for about 5 to 6 minutes, or until the fish is fully cooked and turns crispy and golden brown.

  8. Once the cod fillets are cooked, remove them from the pan and let them drain briefly on a paper towel-lined plate to remove any excess oil.

Reference the recipe card below for detailed instructions.

Square glass meal prep containers with pan-fried fish, baked potato wedges and green kale

Meal Prep Tips

  • Storage Tips: Store cooked cod in an airtight container in the refrigerator for up to 2-3 days. Leftover potato wedges and kale can be stored in an airtight container in the refrigerator for up to 3-4 days.

  • Reheating Tips: To maintain its crispy texture, reheat cod in the oven at 350°F (175°C) for about 10-12 minutes, or until it’s warmed through. You can also use an air fryer for a quick reheating, which will help preserve its crispiness.Reheat potato wedges in the oven at 350°F (175°C) for 5-10 minutes, or until they’re hot and crispy again. Using an oven or toaster oven is preferable to maintain their crunch. Kale Chips can briefly be reheated in the oven at a low temperature (around 200°F or 95°C) for a few minutes. Be careful not to overheat, as they can burn quickly. You can also heat all the ingredients in the microwave, but they may not be as crispy.

  • Ingredient Swaps: If you prefer a different type of fish, such as haddock, tilapia, or salmon, feel free to substitute it for cod. Just adjust the cooking time as needed based on the thickness of the fillets. While kale is a nutrient-packed option, you can also use other leafy greens like spinach or Swiss chard if you’re not a fan of kale. If you’d like a lower-carb option, consider swapping russet potatoes for rutabaga or even parsnips for a different flavor profile. Get creative with your seasoning blends! Experiment with herbs, spices, or citrus zest to customize the flavors to your liking in this fish recipe.

Square glass meal prep containers with pan-fried fish, baked potato wedges and green kale

Round white plate with pan-fried fish, baked potato wedges and green kale

Pan-Fried Cod with Kale Chips and Potato Wedges

Pan-fried cod paired with crispy potato wedges and kale chips, a healthy and budget-friendly twist on classic fish and chips
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • saute pan

Ingredients
  

Fish

  • 12 oz cod
  • 2 tablespoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Kale Chips

  • 3 cups kale
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Potato Wedges

  • 1 small russet potato
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablesoon olive oil

Instructions
 

Potato Wedges

  • Preheat the oven to 400F. Peel and slice the potato into wedges. Sprinkle them with the seasonings and coat them with olive oil. Bake them in the oven for 20-25 minutes until they are crispy and golden brown.

Kale Chips

  • After the potato wedges have cooked, lower the oven temperature to 275F. Coat the kale with olive oil and sprinkle them with the seasonings. Bake the kale in the oven for 10-15 minutes until they are crispy.

Fish

  • Mix together the cornstarch and the seasonings. Dredge the cod with the seasoned cornstarch and make sure it is fully coated. Add oil to a saute pan on medium high heat.
  • Pan fry the cod on each side for about 5 to 6 minutes until the fish is fully cooked and it turns crispy and golden brown.

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Frequently Asked Questions

Can I use frozen cod fillets for this recipe?

Yes, you can use frozen cod fillets. Just make sure to thaw them in the refrigerator before starting the recipe.

How can I reduce the oil used in pan-frying the cod?

Use a non-stick pan and a cooking spray to minimize the amount of oil needed for pan-frying.

How can I make the kale chips extra crispy?

Ensure the kale leaves are dry before seasoning and baking. Excess moisture can make them less crispy. You can also try baking them on a wire rack to allow for better airflow.

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Oven Baked Chicken Wings and Crispy Plantain Chips

chicken wings with plantain chips

Level up your meal prep routine with our sensational oven-baked chicken wings and crispy plantain chips, a tasty and health-conscious option that beats takeout any day. This recipe boasts restaurant-quality flavor and nourishing ingredients, perfect for those on a meal prep journey. The chicken wings, seasoned with a fun blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, are baked to perfection, delivering lean protein without the guilt of frying. Paired with nutrient-rich plantain chips, rich in vitamins, dietary fiber, and potassium, this duo is a powerhouse of flavor and health benefits. Get ready to conquer your meal prep goals with this delightful, versatile recipe!

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Why We Love These Chicken Wings

When it comes to meal prep, bland and boring are not on the menu. Our seasoned chicken wings, featuring a blend of paprika, chili powder, cumin, garlic powder, salt, and pepper, will awaken your taste buds with every bite. You’ll savor the perfect balance of smokiness, spiciness, and savory goodness.

Craving something crispy? Forget about deep-fried options! Our oven-baked chicken wings and plantain chips are your guilt-free solution. Baking instead of frying significantly reduces the oil content while preserving the irresistible crunch. You get all the satisfaction without the added calories.

These recipes are the true chicken meal prep heroes. Make a batch on Sunday, and you’ll have flavorful lunches and dinners all week long. Whether it’s a quick work lunch or a satisfying post-workout meal, you’re covered. Plus, they reheat beautifully without sacrificing taste or texture.

Plantains are not only a delightful sidekick to the chicken wings but also a nutritional powerhouse. Packed with essential vitamins and minerals, they’ll keep your energy levels up and your cravings at bay. Plus, they’re naturally gluten-free and suitable for various dietary preferences.

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Ingredients You’ll Need

  • Baking chicken wings significantly reduces the saturated fat content compared to deep-frying. Saturated fats are associated with various health concerns, and by opting for baking, you’re making a heart-smart choice. Oven-baking uses considerably less oil compared to deep-frying, which helps control calorie intake. You can enjoy the crispy texture without excess calories, making it a healthier choice for weight-conscious individuals.

  • Plantains are loaded with essential vitamins, particularly vitamin A, which is crucial for maintaining healthy vision and skin. They also contain vitamin C, which supports the immune system. Plantain chips are a good source of dietary fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full, which can assist with weight management.

  • These chips are potassium-rich, which plays a vital role in regulating blood pressure and supporting proper muscle and nerve function.

  • When baked rather than fried, plantain chips are a low-fat snack option. This helps keep your calorie intake in check and promotes heart health.

  • Plantains are naturally gluten-free, making them suitable for individuals with gluten sensitivities or those following a gluten-free diet. They’re incredibly versatile and can be seasoned to suit your taste preferences.

chicken wings with plantain chips

How to Meal Prep Chicken Wings and Plantain Chips

  1. Preheat the oven to a toasty 425°F (220°C).

  2. In a mixing bowl, season the chicken wings with paprika, chili powder, cumin, garlic powder, salt, and pepper. Drizzle with olive oil and give them a good rub until they’re fully coated.

  3. Place the chicken wings on a baking sheet lined with parchment paper. Bake for 35-40 minutes, or until they reach an internal temperature of 165°F (74°C). Golden and crispy, just the way you like them!

  4. Meanwhile, peel the plantains and slice them into coins.

  5. In another mixing bowl, season the plantain chips with the same spice blend used for the chicken wings. Add olive oil and coat them thoroughly.

  6. Lay the seasoned plantain chips on a separate sheet pan, making sure they’re not crowded. Bake in the oven for about 20-25 minutes, flipping them over halfway through the cooking time. You’ll know they’re ready when they turn crispy and slightly caramelized.

Reference the recipe card below for detailed instructions.

chicken wings with plantain chips

Meal Prep Tips for Chicken Wings and Plantain Chips

  • Storage Tips: Divide your baked chicken wings and plantain chips into meal-sized portions before storing them. This makes it easier to grab and go when you’re ready to eat. Use airtight containers to store your prepped meals. This helps maintain freshness and prevents any flavors from mingling. Store your prepped meals in the refrigerator for up to 3-4 days. If you want to keep them longer, consider freezing them for up to 2-3 months.

  • Reheating Tips: For best results, reheat your oven-baked chicken wings in the oven at 350°F (175°C) for about 10-15 minutes or until they are heated through. This will help maintain their crispiness. To reheat plantain chips, spread them out on a baking sheet and bake at 350°F (175°C) for 5-10 minutes to regain their crisp texture. If you have an air fryer, it’s an excellent tool for reheating. Preheat the air fryer to 350°F (175°C) and place the wings and chips inside for about 3-5 minutes until they are warmed and crispy again.

  • Ingredient Preparation Tips: When seasoning your chicken wings and plantain chips, consider preparing a larger batch of the spice mixture. Store the extra mix in an airtight container for future use, saving time on future meal preps. f you have time, marinate the chicken wings in the spice mixture for a few hours or even overnight. This allows the flavors to penetrate the meat deeply, resulting in an even more flavorful dish.

  • Ingredient Variations: Experiment with different seasoning blends to keep your meal prep exciting. Try adding a dash of lemon zest or your favorite herbs to the mix.

  • Air Fryer Adaptation: If you prefer to use an air fryer for this meal prep recipe, preheat your air fryer to 360 F. Place the seasoned chicken wings and plantain chips in a single layer in the air fryer basket. You may need to cook them in batches to ensure they cook evenly. Air fry the chicken wings for about 22-24 minutes, flipping them halfway through for even cooking. Check for doneness by ensuring they reach an internal temperature of 165°F (74°C). For the plantain chips, air fry them for about 8-10 minutes, shaking the basket or flipping them halfway through. Keep a close eye on both the chicken wings and plantain chips to prevent overcooking. Cooking times may vary slightly depending on your specific air fryer model, so adjust as needed.

chicken wings with plantain chips

wings and plantain chips

Oven Baked Chicken Wings and Plantain Chips

Savor the goodness of perfectly seasoned oven-baked chicken wings and crispy plantain chips for a healthy, flavor-packed meal prep that beats takeout any day
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Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

Chicken Wings

  • 6 each large chicken wings
  • 1/4 tsp paprika
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Plantain Chips

  • 2 each ripe plantain
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Optional

  • 2 tbsp fresh cilantro (chopped)

Instructions
 

  • Pre-heat the oven to 425F
  • In a mixing bowl, sprinkle the chicken wings with the seasoning and coat with olive oil. Rub the chicken wings until it is fully coated with the seasonings and oil
  • Place the chicken wings in the oven for about 35 to 40 minutes until they fully cook to an internal temperature fo 165F
  • Meanwhile, peel the plantains and slice them into coins
  • In a mixing bowl, sprinkle the plantain chips with the seasonings and coat them with oil. Rub them until they are fully coated
  • Place them on a sheet pan and bake them in the oven for about 20-25 minutes. Flip them over halfway through the cooking time

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Frequently Asked Questions

Can I use boneless chicken wings or chicken tenders instead of traditional chicken wings?

Yes, you can use boneless chicken wings or tenders, but adjust the cooking time as they may cook faster.

Are there any alternatives to plantain chips if I can’t find plantains?

Sweet potato or regular potato chips can be used as a substitute for plantain chips.

What can I serve as dipping sauces with this meal prep?

Consider options like homemade guacamole, salsa, or a yogurt-based dip for extra flavor.

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Autumn Delight: Meal Prep Arugula Salad with Roasted Butternut Squash and Chicken Sausage

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

In the world of meal prep, there’s no season quite like autumn to inspire creativity in the kitchen. The vibrant colors, rich flavors, and cozy aromas of fall ingredients make for a delightful culinary experience. If you’re on the lookout for a healthy and satisfying lunch option that embodies the essence of autumn, look no further than our Arugula Salad with Roasted Butternut Squash and Chicken Sausage. This dish not only tastes amazing but is also a perfect addition to your weekly meal prep rotation. Let’s dive into the details of this delicious and nutritious recipe while optimizing it for your healthy lunch salad meal prep needs.

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Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

5 Reasons to Choose Arugula Salad with Roasted Butternut Squash and Chicken Sausage for Your Autumn Meal Prep:

  • Autumn brings us the best of seasonal produce, and this meal celebrates it beautifully. Butternut squash, with its sweet and nutty flavor, is at its peak in the fall. Pair it with peppery arugula, and you’ve got a salad that’s bursting with the flavors of the season.

  • Arugula, the star of this salad, is not only delicious but also incredibly nutritious. It’s rich in vitamins A, K, and C, and it adds a delightful peppery bite to your meal. The butternut squash offers a hearty dose of fiber, vitamins, and minerals, while the chicken sausage provides a lean protein source to keep you energized throughout the day.

  • Meal prep is all about making your life easier, and this recipe is no exception. By preparing a batch of Arugula Salad with Roasted Butternut Squash and Chicken Sausage ahead of time, you’ll have a delicious, ready-to-go lunch that requires minimal effort during busy weekdays.

  • The combination of savory chicken sausage, sweet roasted butternut squash, and the tartness of dried cranberries creates a delightful balance of flavors in every bite. This salad is a symphony of taste sensations that will keep you eagerly coming back for more.

  • While we’re sharing a specific recipe, feel free to customize it to suit your preferences. You can experiment with different types of sausage, add some toasted nuts for extra crunch, or even swap out the dried cranberries for pomegranate seeds for a refreshing twist.

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Ingredients You’ll Need

  • Arugula Salad: Arugula is a leafy green vegetable with deep green, lobed leaves. It has a distinctive peppery and slightly bitter flavor, making it a popular choice in salads and as a garnish. Arugula is packed with essential nutrients, including vitamins A, C, and K. Vitamin K, in particular, is crucial for bone health and blood clotting. Arugula is a low-calorie food, making it an excellent choice for those looking to maintain or lose weight while still getting essential nutrients.

  • Chicken Sausage: Chicken sausage is a flavorful and lean alternative to traditional pork sausage. It’s made from ground chicken meat and is often seasoned with herbs and spices.

  • Butternut Squash: Butternut squash is a type of winter squash characterized by its bell-like shape and pale orange flesh. It has a sweet and nutty flavor. Like arugula, butternut squash is relatively low in calories, making it an excellent choice for those looking to maintain a healthy weight.

  • Dried Cranberries: Dried cranberries are made from fresh cranberries that have been dried to preserve their tart and slightly sweet flavor. Cranberries, whether fresh or dried, are packed with antioxidants, including vitamin C and various phytochemicals, which may help protect against chronic diseases.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

How to Meal Prep this Healthy Lunch Salad

  1. Preheat the oven to 400°F (200°C). While the oven is preheating, prepare the sausage and butternut squash.

  2. Dice the chicken sausage and butternut squash into small, uniform squares. This ensures even cooking and a harmonious texture in your salad.

  3. Place the diced sausage and butternut squash on a baking sheet. Sprinkle them with garlic powder and a pinch of salt. Drizzle olive oil over the ingredients, making sure they are fully coated. Toss them gently to distribute the seasonings evenly.

  4. Bake in the preheated oven for approximately 15 minutes or until the butternut squash is tender and slightly caramelized, and the sausage is cooked through.

  5. Once the roasted butternut squash and chicken sausage are ready, let them cool for a few minutes. You can enjoy them warm or at room temperature.

  6. To assemble your meal prep containers: Start with a generous bed of fresh arugula leaves. Top it with the roasted butternut squash and chicken sausage. Drizzle your favorite vinaigrette dressing over the salad and finish by sprinkling in the dried cranberries for a pop of color and sweetness.

Reference the recipe card below for detailed instructions.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Meal Prep Tips:

  • Keep Dressing Separate: Dress the Salad Just Before Eating: To prevent the salad from becoming soggy if you’re meal prepping for the week, store the dressing separately and add it to the salad just before eating.

  • Experiment with Spices: Customize the flavor of your chicken sausage and butternut squash by experimenting with different spices. Try paprika, thyme, rosemary, or cumin for added variety.

  • Add Nuts or Seeds: For added texture and nutrition, consider adding toasted nuts or seeds like almonds, walnuts, or pumpkin seeds to your healthy lunch salad.

Ingredient Swaps:

  • Arugula Salad: f you find arugula’s peppery taste too strong, you can replace it with fresh baby spinach. Spinach is milder in flavor but still rich in nutrients.

  • Chicken Sausage: If you’re vegetarian, consider using vegetarian or plant-based sausage alternatives made from ingredients like mushrooms, beans, or tofu. You can also substitute chicken sausage with lean turkey sausage or even grilled chicken breast for a lower-fat option.

  • Butternut Squash: If butternut squash isn’t your favorite, try using acorn squash, pumpkin, or sweet potatoes instead. They’ll provide a similar texture and sweetness.

  • Dried Cranberries: Swap dried cranberries for raisins, dried cherries, or chopped dried apricots if you prefer a different dried fruit.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Arugula Salad with Butternut Squash and Sausage

Create a taste of autumn with our Arugula Salad featuring roasted butternut squash, chicken sausage, dried cranberries, and a delightful vinaigrette – a nutritious and flavorful meal prep option for a healthy and convenient lunch.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 2 chicken sausage links (3 oz each)
  • 2 cups butternut squash (diced)
  • 1 oz dried cranberries
  • 4 cups arugula
  • 4 tablespoon vinaigrette (your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. Dice the sausage and butternut squash into small squares.
  • Place the sausage and butternut squash on a sheet pan and sprinkle them with garlic powder and salt. Drizzle the olive oil making sure the ingredients are fully coated.
  • Bake in the oven for 15 minutes. After it cooks, serve it on top of the arugula salad. Drizzle the vinaigrette on top and sprinkle in the dried cranberries.

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Frequently Asked Questions

Can I freeze the roasted butternut squash and chicken sausage for later use?

Yes, you can freeze the roasted butternut squash and chicken sausage in separate airtight containers for up to 2-3 months. Thaw in the refrigerator before reheating or using in salads.

What dressing goes best with this salad?

A balsamic vinaigrette or a honey mustard dressing complements this salad beautifully. You can also try a citrus-based dressing for a tangy twist.

What can I do with leftover roasted butternut squash and chicken sausage?

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

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Low Carb Prosciutto Wrapped Chicken Salad

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

In the hustle and bustle of daily life, finding time to prepare a wholesome yet quick lunch can be a challenge. That’s where our Prosciutto Wrapped Chicken Salad swoops in to save the day. Imagine tender, succulent chicken enveloped in the salty embrace of prosciutto, paired with creamy boiled eggs, juicy cherry tomatoes, and a bed of vibrant spring mix greens. This recipe is a testament to the idea that healthy eating doesn’t have to be complicated. With minimal effort and maximum taste, you’ll be savoring a satisfying meal that’s perfect for both your taste buds and your busy schedule. So, let’s dive into this culinary adventure and create a meal prep masterpiece that’s sure to become a lunchtime favorite!

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round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Why Prosciutto Wrapped Chicken Salad is Perfect for Your Busy Lifestyle:

  • With just a few simple steps, you can have this delicious meal ready in no time, making it ideal for those hectic days when you’re juggling work and life.

  • This recipe is loaded with lean protein from chicken tenderloins, and it’s brimming with nutrients from fresh ingredients like spring mix and cherry tomatoes. Plus, it’s lower in calories and fat than other lunch options, helping you stay on your weight management journey.

  • Wrapping chicken tenderloins in prosciutto adds a burst of savory flavor without the need for elaborate seasoning. It’s a simple yet elegant touch that elevates your meal.

  • You can easily customize this low carb chicken salad to suit your taste. Add your favorite veggies, nuts, or cheese for an extra layer of flavor and texture.

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What You Need to Make This Low Carb Chicken Salad

  • Chicken Tenderloins: Lean and packed with protein, this will help you stay full until dinner time

  • Prosciutto: Adds a delightful salty flavor and a crispy texture to the chicken.

  • Boiled Eggs: Protein-packed and creamy, boiled eggs provide a rich contrast to the salad.

  • Cherry Tomatoes: Bursting with freshness and color, they add a juicy pop to every bite.

  • Spring Mix: A vibrant blend of baby lettuces and greens that serve as the perfect salad base.

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Simple Basic Steps to Meal Prep this Prosciutto Chicken Salad

  1. Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let them cool before peeling and slicing them in half.

  2. Preheat your oven to 400°F (200°C). Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan. Wrap each chicken tenderloin with slices of prosciutto.

  3. Bake in the oven for about 15-20 minutes until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).

  4. Meanwhile, In a small bowl, mix together the juice of the lemons with the olive oil, Dijon mustard, honey, and your favorite seasonings. Whisk until blended well.

  5. Serve the chicken and boiled eggs on top of the spring mix.

  6. Drizzle the salad with the homemade dressing and top it off with those fresh, juicy cherry tomatoes.

Reference the recipe card below for detailed instructions.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Meal Prep Tips for Low Carb Prosciutto Chicken Salad

  • Storage Tips: Store your Prosciutto Wrapped Chicken Salad in an airtight container in the refrigerator. This dish can stay fresh for up to four days. Keep the salad dressing in a separate, small container or drizzle it over the salad just before serving to prevent the greens from wilting prematurely.

  • Reheating Tips: To reheat the chicken, place it in the microwave for about 1-2 minutes or until it’s warmed through. You can also use an oven or toaster oven at a low temperature (around 300°F or 150°C) to maintain its crispy prosciutto wrap.

  • Ingredient Swaps and Tips: Swap chicken for turkey tenderloins or even tofu for a vegetarian twist. Experiment with different greens like arugula or spinach. Add a handful of nuts or seeds for extra crunch.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Chicken Salad

Prosciutto Wrapped Chicken Salad

A quick and easy meal prep lunch idea featuring savory chicken, crispy prosciutto, boiled eggs, cherry tomatoes, and fresh spring mix, drizzled with zesty homemade dressing!
No ratings yet
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Prep Time 5 minutes
Cook Time 22 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • boiling pot
  • sheet pan
  • oven

Ingredients
  

  • 12 oz chicken tenderloins
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 oz prosciutto
  • 2 each large eggs
  • 4 cups spring mix
  • 1 cup cherry tomatoes (sliced)

Salad Dressing

  • 2 each lemon (juiced)
  • 4 tbsp olive oil
  • 1 tbsp dijon mustard
  • 2 tbsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

Eggs

  • Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let it cool before peeling and slicing in half

Chicken & Prosciutto

  • Pre-heat oven to 400F. Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan
  • Wrap the each chicken tenderloin with slices of prosciutto. Bake in the oven for about 15-20 minutes until it is fully cooked and reaches an internal temperature of 165F

Salad Dressing

  • Meanwhile, in a small bowl, mix together the juice of the lemons with the olive oil, dijon mustard, honey, and seasonings. Whisk until blended well
  • Serve the chicken and eggs on top of the spring mix
  • Drizzle the salad with the dressing and top it off with fresh tomatoes

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Frequently Asked Questions

Can I use chicken breast instead of tenderloins?

Absolutely! Chicken breast can be used as a substitute. Just be sure to adjust the cooking time accordingly to ensure it’s fully cooked.

Is this salad suitable for weight management and healthy eating?

Absolutely! This salad is packed with lean protein, fresh greens, and wholesome ingredients, making it a great choice for those looking to manage their weight while enjoying a delicious meal.

Can I use store-bought salad dressing?

While homemade dressing helps you control the ingredients you put in, you can use your favorite store-bought dressing for convenience if you prefer. 

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Grilled Cherry Chipotle Glazed Chicken Lettuce Wraps

rectangle plate with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce

Grilled Cherry Chipotle Glazed Chicken Lettuce Wraps are a meal prep superstar that not only saves you time and money but also delivers a burst of flavors and textures that can rival your favorite takeout dishes. With their versatility, freshness, and health-conscious approach, they’re the perfect addition to your weekly meal prep routine. Say goodbye to pricey takeout and hello to homemade goodness that’s just as tasty and even more satisfying! Happy eating!

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Why this chicken lettuce wrap recipe is better than takeout:

  • The contrast of tender, juicy chicken, smoky grilled corn, and crunchy lettuce provides a satisfying medley of textures.

  • The glaze’s sweet, smoky, and slightly spicy flavors create a harmonious balance that’s reminiscent of your favorite takeout dishes.

  • The cherry chipotle glaze not only adds incredible flavor but also helps preserve the chicken’s moisture, preventing it from becoming dry during reheating.

  • Homemade meals like these chicken lettuce wraps give you control over the ingredients, allowing you to make healthier choices.

  • You can reduce sodium and unhealthy fats, ensuring you get a balanced, nourishing meal without sacrificing taste.

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Ingredients you’ll need

  • Chicken: Chicken is high in protein, making them a healthy choice for meal prep.

  • Marinade: The combination of sweet frozen cherries and smoky chipotle peppers in adobo sauce creates a dynamic flavor profile that will tantalize your taste buds. The marinade uses pantry staples like soy sauce, garlic, and honey, minimizing the need for pricey specialty ingredients.

  • Lettuce: Lettuce leaves provide a low-carb, low-calorie base, and adding fresh vegetables like cucumber, tomatoes, and avocado boosts the nutritional value.

rectangle plate with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce

The Cooking Technique:

  1. Preheat your oven to 400°F.

  2. Season corn with garlic powder and salt, coat with olive oil, and roast for 15 minutes.

  3. Blend chipotle peppers in adobo sauce, frozen cherries, soy sauce, garlic, honey, and olive oil until smooth.

  4. Marinate the chicken, ensuring it’s fully coated.

  5. Sear the chicken on an indoor grill for 5-6 minutes per side or until it reaches an internal temperature of 165°F.

  6. Allow the chicken to rest for a few minutes before slicing it into thin strips.

  7. Serve the chicken wrapped in lettuce leaves, topped with roasted corn, cucumbers, tomatoes, sliced avocado, and fresh cilantro.

Reference the recipe card below for detailed instructions.

rectangle meal prep containers with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce

Meal Prep Tips for Cherry Chipotle Chicken

  • Storage Tips: Store the lettuce leaves and toppings separately from the chicken and toppings to maintain freshness. Keep the chicken in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for longer storage, ensuring it’s well-wrapped to prevent freezer burn. If you have leftover chipotle cherry glaze or any dipping sauce, store it in a sealed container in the refrigerator. It can be used for future meals or as a dipping sauce for snacks.

  • Reheating Tips: To reheat the chicken and corn, place it in the microwave for 1-2 minutes or in a skillet on medium heat until warmed through. You can add a touch of butter or olive oil for extra flavor.

  • Ingredient Swaps: Experiment with different proteins like shrimp, ground turkey, or even tofu for a unique twist. Adjust cooking times and marinades accordingly. If cherries aren’t available, you can substitute them with other frozen fruits like raspberries, blackberries, or even pineapple to achieve a sweet and tangy glaze. If you prefer something heartier than lettuce for the chicken lettuce wraps, use cabbage leaves, collard greens, or even whole-grain tortillas as wrap alternatives.

chipotle chicken lettuce wraps

Grilled Cherry Chipotle Chicken Lettuce Wraps

Delight your taste buds with Grilled Cherry Chipotle Glazed Chicken Lettuce Wraps – a healthy, budget-friendly, and flavorful meal prep option bursting with sweet and smoky goodness!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

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

Ingredients
  

Chicken and Marinade

  • 12 oz boneless chicken thighs
  • 1/4 cup chipotle peppers in adobo saue
  • 1/2 cup frozen cherries
  • 2 tbsp soy sauce
  • 1 tbsp garlic (minced)
  • 2 tbsp honey
  • 2 tbsp olive oil

Corn

  • 1 cup corn (frozen)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Lettuce Wraps

  • 4 cups butter lettuce leaves
  • 3/4 cups cucumber (sliced)
  • 1/2 cup cherry tomatoes (sliced)
  • 2 each small avocado
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Pre-heat the oven to 400F
  • Place the corn on a sheet pan and season with the garlic powder and salt. Coat with olive oil and roast in the corn for 15 minutes
  • Next, place marinade ingredients in a mixer and blend until smooth
  • In a mixing bowl, place the chicken with the marinade and make sure it is fully coated
  • Heat an indoor grill on medium-high heat. Sear the chicken on each side for about 5 to 6 minutes until it is fully cooked to an internal temperature of 165F
  • Let the chicken rest for a few mintues before cutting htem into thin strips
  • Serve the chicken with the lettuce wraps. Top them off with the corn, cucumbers, tomatoes, and sliced avocado. Garnish with fresh cilantro

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Frequently Asked Questions

Can I use fresh cherries instead of frozen ones?

Yes, you can use fresh cherries when they’re in season. Simply pit and freeze them before making the glaze for a similar flavor profile.

What can I do if I don’t have an indoor grill?

If you don’t have an indoor grill, you can use a stovetop grill pan or even an outdoor grill. Alternatively, you can pan-sear the chicken in a regular skillet.

How do I adjust the spice level of the chipotle glaze?

To control the spiciness, simply add more or fewer chipotle peppers to adobo sauce. Removing the seeds from the peppers will also reduce the heat.