Category: Dairy Free

Posted on by — Leave a comment

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

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

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

Jump to Recipe

Pin Recipe

Similar Recipes

round plate with pumpkin muffins

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.

The PrepYoSelf Newsletter

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

Similar Recipes

baked oatmeal

Oven Baked Oats with Apricots and Berries

ricotta apple

Oven Baked Apple with Ricotta and Walnuts

french toast 2

Oven Baked French Toast Muffins with Strawberries

You Might Also Like

Smartfruit Mellow Mango + Immunity, 100% Real Fruit Purée

Trader Joe’s Unsalted, Dry Toasted Slivered Almonds

Trader Joe’s the Dark Chocolate Lover’s Chocolate Bar

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.

Posted on by — Leave a comment

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.

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

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

Jump to Recipe

Pin Recipe

Similar Recipes

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.

The PrepYoSelf Newsletter

To Meal Prep This Pasta Salad, You’ll Need

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

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

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

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

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

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

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

How to Prepare Smoked Salmon Salad

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

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

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Leftover Ingredient Tips

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

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

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

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

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

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

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

Artichoke and Smoked Salmon Pasta

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

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl

Ingredients
  

Salad Ingredients

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

Lemon Vinaigrette

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

Instructions
 

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

Notes

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

Nutrition

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

Similar Recipes

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

ginger salmon

Baked Orange Ginger Salmon with Snow Peas

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Alessi Autentico – Italian Crispy Breadsticks

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.

Posted on by — Leave a comment

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!

This post may contain affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Please read the disclosure policy.

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

Jump to Recipe

Pin Recipe

Similar Recipes

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

The PrepYoSelf Newsletter

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
Print Recipe Pin Recipe
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

Similar Recipes

peanut chicken

Peanut Chicken and Celery Stir Fry

beef and chinese broccoli

Garlicky Beef Stir Fry

tofu stir fry

Tofu and Veggie Stir Fry

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Unsalted, Dry Toasted Slivered Almonds

Trader joe’s Chili Onion Crunch

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.

Posted on by — Leave a comment

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!

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

Jump to Recipe

Pin Recipe

Similar Recipes

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

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.

The PrepYoSelf Newsletter

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.

Similar Recipes

italian chicken

Italian Chicken with Green Beans and Almonds

meatloaf patties

Oven Baked Meatloaf Patties and Roasted Green Beans

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Filippo Berio Pesto

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.

Posted on by — Leave a comment

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!

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

Jump to Recipe

Pin Recipe

Similar Recipes

chicken wings with plantain chips

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.

The PrepYoSelf Newsletter

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
No ratings yet
Print Recipe Pin Recipe
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

Similar Recipes

chicken fajitas

Sheet Pan Chicken Fajitas with Mango Salsa

sausage squash

Spaghetti Squash with Sausage and Peppers

pineapple bbq chicken

Oven Baked Pineapple BBQ Chicken

You Might Also Like

Chateau Ste. Michelle Columbia Valley Chardonnay

Setton Farms Dry Roasted and Salted Pistachios

Trader joe’s Chili Onion Crunch

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.

Posted on by — Leave a comment

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.

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

Jump to Recipe

Pin Recipe

Similar Recipes

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.

The PrepYoSelf Newsletter

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.
No ratings yet
Print Recipe Pin Recipe
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.

Similar Recipes

cilantro chicken

Cilantro Lime Chicken Salad with Strawberry Salsa

sweet and sour chicken wings

Air Fryer Sweet and Sour Chicken Wings

stuffed primavera chicken

Primavera Stuffed Chicken Breasts

You Might Also Like

Chateau Ste. Michelle Rose

Trader Joe’s Meyer Lemon Cookie Thins

Saucy Lips – Handcrafted Gourmet Sauces and Marinades

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.

Posted on by — Leave a comment

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!

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

Jump to Recipe

Pin Recipe

Similar Recipes

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.

The PrepYoSelf Newsletter

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
Print Recipe Pin Recipe
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

Similar Recipes

italian chicken

Italian Chicken with Green Beans and Almonds

stuffed primavera chicken

Primavera Stuffed Chicken Breasts

cilantro chicken

Cilantro Lime Chicken Salad with Strawberry Salsa

You Might Also Like

POPPI Sparkling Prebiotic Soda

PB&J crispy peanut butter-filled wafer sticks with raspberry fruit dip

Alessi Autentico – Italian Crispy Breadsticks, Low Fat Made with Extra Virgin Olive Oil

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. 

Posted on by — Leave a comment

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!

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

Jump to Recipe

Pin Recipe

Similar Recipes

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.

The PrepYoSelf Newsletter

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
Print Recipe Pin Recipe
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

Similar Recipes

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

chicken salad

Oven Baked Honey Mustard Glazed Chicken Salad

balsamic chicken salad

Oven Baked Balsamic Chicken Salad with Strawberries

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Saucy Lips – Handcrafted Gourmet Sauces and Marinades

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.

Posted on by — Leave a comment

Air Fryer Apricot Glazed Chicken with Broccoli

glass meal prep containers with air fryer chicken and broccoli

Air Fryer Apricot Glazed Chicken with Broccoli is a scrumptious, budget-friendly meal prep option designed for busy individuals seeking convenience without sacrificing flavor. This recipe features succulent chicken thighs marinated in a savory-sweet glaze made from a blend of soy sauce, apricot, honey, and aromatic spices. The magic of the air fryer ensures quick and crispy chicken perfection. Paired with air-fried broccoli seasoned with sesame oil, this dish delivers a delightful blend of flavors and textures that will satisfy your taste buds and simplify your meal prep routine.

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

Jump to Recipe

Pin Recipe

Similar Recipes

round plate with air fryer chicken and broccoli

Why Choose Air Fryer Glazed Chicken with Broccoli for Meal Prep?

  • The succulent chicken thighs in this recipe are bathed in a delectable glaze made from soy sauce, apricot, honey, garlic powder, and ginger powder. This combination delivers a burst of sweet and savory flavors that will leave your taste buds dancing with delight.

  • Meal prepping with chicken thighs and broccoli is not only scrumptious but also gentle on your wallet. Chicken thighs are an economical choice, and with a little creativity, you can turn them into a gourmet meal. Plus, using simple ingredients like soy sauce, honey, and spices means you won’t break the bank.

  • With the magic of the air fryer, you’ll have your meals prepped in a breeze. The air fryer’s speedy cooking time and minimal cleanup make it a kitchen superhero for busy individuals who need to meal prep in a flash.

The PrepYoSelf Newsletter

To Make this Healthy Air Fryer Apricot Glazed Chicken, You’ll Need

  • Chicken Thighs: Chicken thighs are the star of this dish, and they’re a fantastic choice for meal prep. They’re more flavorful and juicier than chicken breasts, making them a preferred option for many. The dark meat of thighs is known for its tenderness and rich taste. Plus, they are typically more budget-friendly than chicken breasts.

  • Soy sauce: A staple in Asian cuisine and adds a depth of savory umami flavor to the dish. It’s made from fermented soybeans and wheat, which are brewed with salt and water. In this recipe, it not only enhances the chicken’s taste but also serves as a base for the glaze.

  • Apricots: This fruit provides a natural sweetness to balance out the savory components of the dish. They are also a great source of vitamins A and C, which can add a hint of fruity brightness to your glaze. When diced and blended, apricots create a smooth, luscious consistency.

  • Honey: It adds sweetness and a hint of floral flavor to the glaze. It’s not only a natural sweetener but also acts as a binding agent, helping the glaze stick to the chicken. Opt for local or raw honey if possible for a more complex flavor profile.

  • Ginger powder: This seasoning offers a warm, spicy, and slightly sweet taste to the glaze. Ginger is famous for its anti-inflammatory properties and distinctive flavor. In powdered form, it blends seamlessly into the glaze.

  • Sesame oil: This staple in Asian cooking and imparts a nutty, toasty flavor to the dish. Just a small amount goes a long way in adding depth and richness to both the glaze and the broccoli. Toasted sesame oil is particularly flavorful.

  • Broccoli: These florets are a versatile and nutritious vegetable. It’s rich in vitamins, minerals, and dietary fiber. When air-fried, broccoli becomes tender on the inside while developing a delightful crispy texture on the outside. It’s a perfect complement to the glazed chicken.

round plate with air fryer chicken and broccoli

How to Prepare Easy Air Fryer Apricot Glazed Chicken

  1. Remove the seed from the apricot and dice it into pieces. Add it to a blender with the soy sauce, honey, garlic powder, and ginger powder. Blend until the sauce is smooth and set it aside.

  2. Preheat your air fryer to 360°F (182°C). Once it’s hot, place the marinated chicken thighs in the air fryer basket. Cook for approximately 23 minutes, flipping them halfway through. Check the internal temperature with a thermometer to ensure it reaches 165°F

  3. While the chicken is cooking, prepare your broccoli. Place the broccoli florets in a bowl and drizzle with sesame oil. Sprinkle on your favorite seasonings for added flavor. Once the chicken is done, remove it from the air fryer and place the broccoli in. Cook at 360°F for about 5 minutes until it’s tender and slightly crispy.

Reference the recipe card below for detailed instructions.

glass meal prep containers with air fryer chicken and broccoli

Meal Prep Tips for Air Fryer Chicken

  • Storage: Store your prepared meals in airtight containers in the refrigerator for up to 4 days.

  • Reheating: To reheat, simply pop your meal in the microwave for 2-3 minutes, or you can use the air fryer at a lower temperature for a quick crisp-up.

  • Ingredient Swaps: Get creative with your glaze! Swap out the apricot for peach, pineapple, or even orange for a different twist of flavors. Don’t forget to adjust the honey accordingly for sweetness.

glass meal prep containers with air fryer chicken and broccoli

apricot chicken

Air Fryer Apricot Glazed Chicken with Broccoli

Air Fryer Glazed Chicken with Broccoli: A savory and sweet delight, this budget-friendly meal prep recipe combines succulent chicken thighs with a delectable apricot glaze, served alongside crispy air-fried broccoli.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken and Marinade

  • 4 each bone in chicken thighs
  • 1/4 cup soy sauce
  • 1 each apricot
  • 1 tbsp honey
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger powder
  • 1 tbsp sesame oil

Broccoli and Seasonings

  • 4 cups broccoli florets
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp sesame oil

Instructions
 

  • Remove the seed from the apricot and dice it into pieces. Add it to a blender with the soy sauce, honey, garlic powder, and ginger powder. Blend until the sauce is smooth
  • Place the chicken thighs in a mixing bowl and coat it with the marinade
  • Then, place the thighs in the air fryer and cook them at 360F for 23 minutes. After it cooks, check the temperature with a thermometer making sure it reaches an internal cook temperature of 165F
  • Next, remove the chicken and place the broccoli in the air fryer. Sprinkle with the seasonings and sesame oil and cook at 360F for 5 minutes

Notes

If you don’t have an air fryer, place the chicken on a sheet pan and bake it in the oven for 35-40 minutes at 400F. Bake the broccoli florets for 8-10 minutes.

Similar Recipes

chicken kale salad

Grilled Honey Dijon Chicken and Kale Salad

balsamic chicken salad

Oven Baked Balsamic Spinach and Strawberry Salad

chicken salad

Oven Baked Honey Mustard Glazed Chicken Salad

You Might Also Like

Chateau Ste. Michelle Columbia Valley Chardonnay

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Absolutely! While chicken thighs are our preferred choice for their tenderness and flavor, you can substitute chicken breasts if you prefer them. Just be mindful that chicken breasts may cook a bit faster in the air fryer, so adjust the cooking time accordingly to avoid overcooking.

Can I make this recipe without an air fryer?

Yes, you can! If you don’t have an air fryer, you can bake the chicken and broccoli in a conventional oven. Bake the chicken at 400°F for about 25-30 minutes, and the broccoli at the same temperature for 10-15 minutes. Ensure the chicken reaches an internal temperature of 165°F.

Are there any other vegetable options besides broccoli?

Of course! While broccoli pairs wonderfully with the glaze, you can experiment with other vegetables like asparagus, green beans, or bell peppers. Just adjust the cooking time to ensure they are cooked to your preferred level of tenderness.

Posted on by — Leave a comment

Grilled Asian Skirt Steak with Roasted Bok Choy

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Grilled Asian Skirt Steak with Roasted Bok Choy and Mushrooms is your gateway to delicious, health-conscious, budget-friendly meals that won’t leave you chained to the stove. Embrace the convenience, revel in the flavors, and let this recipe elevate your meal prep game like never before. You’ll definitely indulge in the gratification of crafting this scrumptiuous dish and discover that meal prepping can be both an enjoyable journey and a rewarding destination.

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

Jump to Recipe

Pin Recipe

Similar Recipes

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Why You’ll Enjoy This

  • This recipe streamlines meal preparation by combining marinated grilled steak with roasted veggies, ensuring a balanced and satisfying meal without requiring excessive hours in the kitchen.

  • The infusion of soy sauce, honey, and sesame oil imparts an Asian-inspired symphony of tastes that bursts with every bite, turning mundane meals into delightful culinary adventures.

  • This dish accommodates different dietary preferences by offering ingredient swaps – from protein sources to vegetable choices – making it an inclusive option for diverse tastes.

  • By prepping ahead, you transform mundane lunch breaks into delightful moments of savoring a home-cooked masterpiece. The ease of assembly and reheating ensures that you remain fueled and energized throughout your day.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Juicy and tender skirt steak is marinated to perfection. The combination of soy sauce, honey, and sesame oil creates an irresistible umami flavor profile that will make your taste buds sing! Skirt steak, often celebrated for its rich flavor and tender texture, takes center stage in our Grilled Asian Skirt Steak recipe. Derived from the diaphragm muscle of the cow, this cut boasts a pronounced beefy taste that’s perfect for absorbing marinades and seasonings.

  • Baby bok choy, a staple in Asian cuisine, offers a delightful combination of crispness and mild sweetness. Its tender leaves and stalks are not only visually appealing but also add a refreshing element to the dish. This leafy green is a fantastic source of vitamins A and C, as well as minerals like calcium and iron. Incorporating bok choy into your meal prep adds a nutritious punch to your plate. In our recipe, roasting imbues it with a hint of caramelization while retaining its freshness.

  • Shiitake mushrooms, cherished for their distinct earthy flavor, complement the dish’s Asian theme beautifully. These fungi bring depth and complexity to the plate. Shiitakes are a powerhouse of umami, the fifth taste sensation that adds depth and savoriness to dishes. Their inclusion amplifies the overall flavor profile of the meal. These mushrooms have a meaty texture when cooked, offering a satisfying chewiness that pairs well with the tender steak and bok choy. Shiitakes are packed with essential nutrients, including B vitamins, fiber, and minerals. They contribute both flavor and nutritional benefits to the dish.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

How to Make Grilled Skirt Steak and Roasted Veggies

  1. To start, set your oven to a toasty 400°F (200°C). This initial step sets the stage for the culinary magic about to unfold.

  2. Trim the bottom stalk of the bok choy, separate those vibrant leaves, and give them a thorough rinse. Lay them out with the shiitake mushrooms on a trusty sheet pan.

  3. Drizzle the soy sauce, sesame oil, and a pinch of garlic powder over the bok choy and mushrooms. Now, let your oven do its thing, roasting them for 10-12 minutes until they’re golden and tender.

  4. While the veggies are getting cozy in the oven, let’s tend to that delectable skirt steak. Season it with soy sauce, honey, garlic powder, a pinch of salt, and more of that savory sesame oil.

  5. Fire up an indoor grill pan on medium-high heat. Sear your marinated steak for 4 to 5 minutes on each side, until it’s cooked to perfection. Aim for that ideal internal temperature of 145°F (63°C). Afterward, give your steak a moment to rest before slicing it into elegant, thin strips.

Reference the recipe card below for detailed instructions.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Meal Prep Tips

  • Storing: Store your prepped portions in airtight containers to keep those flavors intact and your ingredients fresh.

  • Reheating: When you’re ready to savor your creation, a quick spin in the microwave or a brief stint on the stovetop will restore the magic.

  • Ingredient Swaps: Feel free to put your own spin on this recipe. Swap the steak for chicken, tofu, or your favorite protein. Broccoli and snow peas are also great alternatives for veggie swaps.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

steak and bok choy

Grilled Asian Skirt Steak with Roasted Bokchoy

Elevate your weekday dining with Grilled Asian Skirt Steak paired harmoniously with Roasted Bok Choy and Shiitake Mushrooms. This convenient, flavorful delight offers a burst of Asian-inspired tastes while providing a nutrient-rich, budget-friendly solution for busy schedules.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

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

Ingredients
  

Steak and Marinade

  • 12 oz skirt steak
  • 1 tbsp soy sauce
  • 1 tsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tsp sesame oil

Roasted Bokchoy and Mushrooms

  • 2 stalks baby bokchoy
  • 2 cups shiitake mushrooms
  • 1 tbsp soy sauce
  • 1/4 tsp garlic powder
  • 1 tbsp sesame oil

Instructions
 

  • Pre-heat the oven to 400F
  • Cut 1/2 of an inch from the bottom stalk of the bok choy. Separate out the leaves and thoroughly rinse it
  • Place the bok choy and shiitake mushrooms on a sheet pan and drizzle it with the soy sauce, sesame oil, and garlic powder. Roast in the oven for 10-12 minutes
  • Meanwhile, season the steak with the soy sauce, honey, garlic powder, salt, and sesame oil
  • Heat an indoor grill pan on medium-high heat and sear the steak on each side for about 4 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let it rest before slicing it into thin strips
  • Serve the steak with the roasted vegetables

Similar Recipes

sweet potato blt

Sweet Potato BLT Sandwich

balsamic chicken salad

Oven Baked Balsamic Chicken Salad

chicken salad

Oven Baked Honey Mustard Glazed Chicken Salad

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Trader Joe’s Trader Giotto’s Balsamic Vinaigrette

Frequently Asked Questions

Can I use a different type of steak for this recipe?

Absolutely! While skirt steak works wonderfully due to its tenderness and quick cooking time, you can experiment with other cuts like flank steak or sirloin. Adjust the cooking time accordingly to ensure your chosen cut is cooked to your liking.

Can I substitute the vegetables with others I have on hand?

Definitely! While roasted bok choy and shiitake mushrooms provide a wonderful Asian-inspired flair, you can swap them out for other roasted veggies like broccoli, bell peppers, or zucchini. Keep in mind that roasting times may vary, so adjust accordingly.

Can I use an outdoor grill instead of an indoor grill pan?

Of course! An outdoor grill will add a delightful smokiness to your steak. Preheat the grill to medium-high heat and follow the same grilling times as mentioned in the recipe. Keep an eye on the steak to prevent overcooking.