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Instant Pot BBQ Chicken

Round plate with shredded bbq chicken, corn, and broccoli

Making your Instant Pot BBQ Chicken is a cost-effective way to meal prep rather than buying pre-made chicken at a store or getting it from a restaurant.

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Round plate with shredded instant pot bbq chicken, corn, and broccoli

Why Instant Pot BBQ Chicken is Great for Meal Prep

  • By making your own shredded bbq chicken in the Instant Pot, you can control your portion size and can control the ingredients to ensure that they are healthy.
  • Using the Instant Pot to cook your BBQ chicken also saves a lot of time because the pressure cooking feature allows it to cook quickly and thoroughly.
  • You can also make a large batch and freeze them in portioned containers for later use which makes it a convenient option for busy nights when you don’t have time to cook from scratch.
  • The shredded BBQ chicken can be served in a variety of meals. We enjoy eating it with roasted vegetables, in sandwiches or wraps, or even on top of salads. You can use this protein dish in multiple meals throughout the week without getting tired of it.

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Here’s What You Need to Make BBQ Chicken

Making your own shredded BBQ chicken in the Instant Pot allows you to control the ingredients and flavors to your liking.

  • Chicken: We used boneless chicken thighs, but you can also use chicken breasts or chicken tenderloins if you prefer leaner protein.
  • BBQ Sauce: You can make your own BBQ sauce, however, we used a store bought version for the sake of time. Just be sure to read the ingredient labels and pick a BBQ sauce that is less in sugar and sodium.
  • Broth: We used chicken broth, but you can also use water. You just need a little bit of liquid for this recipe
  • Seasonings: To enhance the flavor, we added garlic powder, paprika, and a little bit of liquid smoke to add the “BBQ flavor”
Round plate with shredded instant pot bbq chicken, corn, and broccoli

Easy Steps for Instant Pot BBQ Chicken

  1. Combine the ingredients in the Instant Pot.
  2. Seal the lid and set the timer for 25 minutes on high pressure.
  3. Once the cook time finishes, carefully release the steam and open the lid.
  4. Use two forks to shred the chicken. Then drain the excess liquid.
  5. Add more BBQ sauce to the chicken to your liking.
  6. Enjoy with vegetables or make a sandwich.

Reference the recipe card below for detailed instructions.

glass meal prep container with shredded instant pot bbq chicken, corn, and broccoli

Meal Prep Tips for Instant Pot BBQ Chicken

  • Use boneless chicken beause they cook quickly and are easy to shred. You won’t have to deal with separating the bones.
  • Double the recipe if you want to freeze extra portions for a later time. Just be sure to label and date the containers.
  • Allow the chicken to cool for a fewminutes before shredding to make it easier to handle so that you don’t burn your hands. You can also use a hand mixer on low speed to shred the meat.
glass meal prep container with shredded instant pot bbq chicken, corn, and broccoli
shredded bbq chicken

Shredded BBQ Chicken with Roasted Broccoli and Corn

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Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine American
Servings 4

Equipment

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

Ingredients
  

Chicken

  • 1.5 lbs boneless chicken thighs
  • 1.5 cups BBQ sauce
  • 1 cup chicken broth
  • 1/4 cup red onions (sliced)
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt

Vegetables

  • 4 cups broccoli florets
  • 4 pieces corn on the cob
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Meanwhile, place the chicken in the Instant Pot and pour in chicken broth, half of the BBQ sauce, red onions, and seasonings
  • Seal the lid and set the timer for 35 minutes and cook on the medium setting
  • Next, place the broccoli and corn on a sheet pan and sprinkle with garlic powder, paprika, and salt. Coat it with olive oil. Bake in the oven for 12-15 minutes
  • After the chicken cooks, follow the manufacturer's instructions to carefully release the steam and open the lid
  • Drain the chicken broth and use two forks to shred the chicken. Then, pour over the leftover BBQ sauce and mix it all together
  • Serve the shredded chicken with the roasted broccoli and corn
  • optional: Enjoy with a side salad

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Frequently Asked Questions

Can I use frozen chicken?

Yes, absolutely, you’ll just have to adjust the cooking time accordingly to make sure it cooks thoroughly, approximately an additional 10 extra minutes per pound when using frozen meats. 

Can I reheat Instant Pot BBQ Chicken in the microwave?

Yes, you can reheat it in the microwave or on the stovetop.

Can I use any type of BBQ Sauce?

Yes, you can use any type of BBQ Sauce. There are many different flavors such as the traditional tangy flavors that is tomato based, smoky bbq sauce that comes from smoked paprika or liquid smoke, spicy bbq sauce that has a kick to it from cayenne pepper, or honey bbq sauce that is sweet from the addition of honey. 

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Shrimp Salad with Peanut Dressing

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

This simple shrimp salad is made with a delicious homemade peanut dressing. It is a quick, light, and healthy lunch option that can be ready in less than 15 minutes.

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Why you’ll love this Shrimp Salad

Cooking shrimp can be a healthy option for meal prep due to its low-calorie, high-protein, low-fat content, and easy preparation.

  • Shrimp is low in calories, with approximately 60-70 calories per 3 oz serving making it an ideal protein source for individuals looking to manage their caloric intake.

  • Shrimp is high in protein, with approximately 18 grams of protein per 3 oz serving and it helps keep you full for longer periods which can help reduce overall calorie intake.

  • Shrimp is low in fat, with less than 1 gram of fat per 3 oz serving. This makes it an ideal protein source for individuals looking to manage their fat intake.

  • Shrimp is rich in several nutrients, including selenium, vitamin B12, and iron. 

  • Boiled shrimp is easy to prepare and can be cooked in large batches, making it a convenient option for meal prep, and can be stored in the refrigerator for a few days.

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Homemade Peanut Dressing

The star of this recipe is the homemade peanut dressing that is quick to make and uses pantry-friendly items.

  • Making your own peanut butter dressing requires simple ingredients such as peanut butter, soy sauce, rice vinegar, honey, garlic, and ginger. These ingredients are easy to find in any grocery store, and you may already have them in your pantry.

  • All you need to do is whisk the ingredients together in a bowl, and your dressing is ready. It takes only a few minutes to prepare, which makes it perfect for meal prep. You can also use an immersion blender or a small food processor to mix it all together.

  • You can also use this dressing in a variety of dishes, including salads, sandwiches, and stir-fries. 

  • Making peanut butter dressing on your own can help you control the amount of salt, sugar, and other additives that you might find in pre-made dressings. It is also cost-effective as it is much cheaper than buying pre-made dressings. Make a large batch of dressing and store it in the refrigerator for up to a week, which saves you time and money in the long run.

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

Easy Recipe Steps for Shrimp Salad with Peanut Dressing

  1. In a bowl, combine the ingredients for the peanut dressing. Blend it all together until the sauce is smooth. You can use a fork or place it in small blender

  2. Next, either saute the shrimp in a wok on medium-heat for a minute. Or you can boil the shrimp for about 2 minutes. Be sure to let the shrimp cool.

  3. Layer your salad with your choice of veggies and shrimp. Drizzle the peanut dressing on top.

Reference the recipe card below for detailed instructions.

glass meal prep containers with different food items

Shrimp Salad Meal Prep Tips

Making homemade peanut butter dressing is a great way to add some flavor and nutrition to your meals. Here are some meal prep tips to make the process easier:

  • Try to use high-quality ingredients such as natural peanut butter, fresh garlic, ginger, soy sauce, rice vinegar, and honey or maple syrup.

  • Use a container with a tight-fitting lid, like a mason jar, to store your dressing.

  • Use a food processor or immersion blender to whisk it all together.

  • Give the dressing a taste and adjust the seasoning as necessary. Add more soy sauce if it needs more salt, honey, if it needs more sweetness, or vinegar if it needs more tang. If the consistency is too thick, you can also add a little bit of water.

  • Store it in the refrigerator for up to a week. When you are ready to use it, give it a good shake.

glass meal prep containers with salad, shrimp, and cucumbers, and carrots, and purple cabbage

shrimp salad

Shrimp Salad with Peanut Dressing

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

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • wok

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 4 cups spring mix
  • 1/4 cup shredded red cabbage
  • 1/4 cup shredded carrots
  • 1/2 cup cucumbers (sliced)
  • 1 tbsp olive oil

Peanut Dressing

  • 2 tablespoons peanut butter
  • 2 tablespoons soy sauce
  • 2 tablespoons lime juice
  • 2 tablespoons rice vinegar
  • 1 teaspoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground ginger
  • 1 teaspoon sriracha

Instructions
 

  • In a bowl, mix together the ingredients of the peanut sauce and mix until it is well blended
  • Add oil to a wok on medium high heat and saute the shrimp for about a minute. (Note: Instead of sauteing the shrimp, you can also boil the shrimp for about 2 minutes until they are pink and turn opaque). Afterwards, let the shrimp cool.
  • Assemble the salad by layering the spring mix on the bottom of the bowl. Top it off with the shredded cabbage, carrots, and cucumber slices
  • Add the shrimp and drizzle the peanut sauce on top

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Frequently Asked Questions

How do I know if the shrimp are fresh?

Fresh shrimp should have a firm texture and a mild odor. If they have a strong fishy smell, or if they feel slimy or mushy, they may not be fresh.

Can I eat the shrimp tail?

Yes, the shrimp tail is edible, but it is often removed before cooking or serving for convenience.

Can I use other nut butter instead of peanut butter?

Yes, other nut butter such as almond or cashew butter can be used to make salad dressing as well.

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Sheet Pan Chicken Fajita Lettuce Wraps

round plate with chicken fajita lettuce wrap and sliced mango

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If you’re looking for a healthy lunch idea that also provides low cost meals, try these sheet pan chicken fajita lettuce wraps. They are easy to make and can be prepared quickly with just a few ingredients.

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Why This Recipe Makes Low Cost Meals

Sheet pan chicken fajitas can be a low-cost meal that is great for meal prep for a few reasons:

  1. Simple budget-friendly ingredients: The ingredients needed for sheet pan chicken fajitas are generally affordable and easy to find. Chicken, bell peppers, onions, and basic spices are all relatively affordable, especially if purchased in bulk or on sale.

  2. Versatility: Sheet pan chicken fajitas can be customized to fit your budget and taste preferences. You can adjust the amount of chicken and vegetables you use, as well as the types of spices and herbs you like, depending on what you have on hand or what’s on sale at the grocery store.

  3. Simple cooking equipment: This recipe requires only a sheet pan and an oven, which are common kitchen items that most people already have. There is no need for any special equipment or appliances, which can help keep costs down.

  4. Leftovers: Sheet pan chicken fajitas also make great leftovers that can be repurposed into other meals such as salads, wraps, rice bowls, or quesadillas, which can help stretch your food budget even further.

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Ingredients for You’ll Need

Chicken fajita lettuce wraps can be a healthy lunch idea that provides a balanced mix of protein, fiber, vitamins and minerals, and healthy fats. By using fresh, whole ingredients and controlling the amount of added salt and fat, you can enjoy delicious and nutritious, low cost meals that supports overall health and well-being. Here are some ingredients that you’ll need to build this meal:

  1. Protein: Chicken is a great source of protein, which is important for building and repairing muscles, as well as for overall health.

  2. Vegetables: Chicken lettuce wraps typically include a variety of vegetables like bell peppers and red onions, which can provide fiber, vitamins, and minerals. Eating a variety of colorful vegetables can help support a healthy immune system, promote healthy digestion, and reduce the risk of chronic diseases.

  3. Low in carbohydrates: By using lettuce wraps, it can help lower carbohydrates. This can be beneficial for individuals who need to watch their carbohydrate intake due to health concerns like diabetes or insulin resistance.

  4. Low in saturated fat: By using minimal oil and healthy fats such as olive oil, in the cooking process, chicken fajita lettuce wraps can be low in saturated fat, which is important for heart health.

  5. Customizable: These lettuce wraps can be easily customized to fit your dietary needs and preferences. You can add or subtract ingredients based on your nutritional goals, and adjust the portion sizes to control calories.

chicken fajita wrap ingredients - low cost meals

How to Cook Sheet Pan Chicken Fajitas

  1. Preheat the oven to 400°F.

  2. In a large mixing bowl, combine the chicken, seasonings, and olive oil. Toss until everything is well coated.

  3. Spread the chicken, bell peppers, and red onions, evenly on a large sheet pan and bake for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender.

  4. Remove the sheet pan from the oven and let it cool for a few minutes. Dice, the chicken into small bite-size pieces.

  5. To assemble the lettuce wraps, spoon the chicken fajita mixture on to of the lettuce wraps

  6. Top each wrap with the fajita veggies. Feel free to serve these with additional toppings such as avocado, salsa, shredded cheese, or sour cream.

Reference the recipe card below for detailed instructions.

round plate with chicken fajita lettuce wrap and sliced mango - low cost meals

Prep Tips – Low Cost Meals

Following these meal prep tips, you can save time and have a nutritious and delicious meal ready to go throughout the week.

  • Prep the vegetables ahead of time: To save time, you can cut the bell peppers and onions ahead of time and store them in an airtight container in the refrigerator. This will make it easier to assemble the sheet pan when you’re ready to cook.

  • Make the fajita seasoning in advance: You can make the fajita seasoning in advance or you can purchase a pre-made seasoning mix. This will save time when it comes to assembling the recipe, as you can simply sprinkle the seasoning over the chicken and vegetables and mix them together.

  • Use portion control containers: Consider using portion control containers to measure out the chicken and vegetable portions. This will ensure that you have a balanced meal and prevent overeating. 

  • Add toppings later: If you plan to eat the sheet pan chicken fajitas later during the week, separate the toppings, such as the avocado or salsa, to prevent them from getting soggy.

chicken fajita wraps meal prepped in containers for low cost meals

round plate with chicken fajita lettuce wrap and sliced mango

Sheet Pan Chicken Fajita Lettuce Wraps

Sheet pan chicken fajitas are a delicious and easy-to-make meal that can be prepared quickly with just a few ingredients.
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken & Seasoning

  • 12 oz chicken tenderloins
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Fajita Veggies & Seasoning

  • 1 red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Optional Sides and Garnish

  • 1 mango (peeled and sliced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup red onions (diced)
  • 1/2 cup cherry tomatoes (sliced)
  • 1 lime (juiced)

Instructions
 

  • Pre-heat the oven to 400F. In large mixing bowl, combine the chicken with the seasonings and olive oil. Toss to coat the chicken evenly. Place the chicken, sliced bell peppers, and sliced onions on a sheet pan. Sprinkle the veggies with the seasonings and coat them with olive oil.
  • Bake in the oven for 20 minutes until the chicken is fully cooked and reaches an internal temperature of 165F. (cook for an additional 5 minutes until it reaches the internal temperature of 165F). You will want to cook it through until the vegetables are tender and slightly charred.
  • After the chicken cooks, let it rest for a few minutes before dicing it into small bite size pieces. Layer the chicken in the middle of the lettuce wraps and top it off with the fajita veggies. Garnish with lime juice and chopped fresh cilantro and serve with freshly sliced mango.

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Frequently Asked Questions

Can you use different types of lettuce for the wraps?

Yes, you can use any type of lettuce that is sturdy enough to hold the filling, such as romaine or iceberg lettuce. Jicama tortillas are also a good vegetable option for wraps.

Can you make sheet pan chicken fajita lettuce wraps vegan?

Yes, you can make sheet pan fajita lettuce wraps vegan by substituting the chicken with tofu or a plant-based protein and omitting the cheese.

Are sheet pan chicken fajita lettuce wraps healthy?

Yes, sheet pan chicken fajita lettuce wraps are a healthy meal option. They are low in calories, high in protein, and packed with vegetables.

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Smoked Salmon English Muffin

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is the perfect healthy meal for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

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Why This Recipe is Great for Healthy Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!

  • This healthy meal is packed with great nutrients from the salmon and avocado to help you fuel up your day

  • It literally requires only 5 ingredients!

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Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.

  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.

  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.

  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .

  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.

  2. Slice the cucumber and avocado into thin slices.

  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.

  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.

Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.

How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.

Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

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Tofu and Veggie Stir Fry

tofu stir fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables.

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Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all the flavor and make for a delicious meal. Add fresh and colorful veggies and you get a fast and healthy dinner

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Prepare This Easy Tofu Stir Fry with Simple Ingredients

  • Tofu: We used firm tofu because it has less moisture and easier to get it crispy during the cooking process

  • Aromatics: We used red onions and garlic to round out the flavors of this dish, but you can also use green onions or shallots

  • Vegetables: We used a combination of colorful vegetables such as carrots, green beans, broccoli, and red bell peppers

  • Cashew: You can also use peanuts which are found in many stir fry recipes

  • Seasonings: We seasoned this dish with a honey soy sauce, along with sesame seeds and sesame oil which are traditional in Asian-inspired dishes

Round plate with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.

  2. Cut the tofu into cubes.

  3. Add oil to a heated wok and sear the tofu cubes on each side until golden brown.

  4. Remove the tofu, and add the vegetables.

  5. Stir until the vegetables are tender.

  6. Add back the tofu and pour in the stir-fry sauce.

  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

Saute pan with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Meal Prep Tips for Tofu Stir Fry

  • Ingredients Options: To save time on prep, you can buy pre-washed and cut vegetables. There are fresh and frozen options available at the grocery store

  • Cook Methods: You can also turn this into a “sheet pan” stir fry recipe and cook it in the oven or your Air Fryer. Just coat the tofu and vegetables in oil and sprinkle with garlic powder and salt. Roast in the oven at 400F for 12 to 15 minutes or cook it in the Air Fryer at 360F for 8 to 10 minutes. In the end, drizzle it with the stir-fry sauce.

  • To Serve: You can enjoy this meal with a side of steamed rice or cauliflower rice if you want to keep it low-carb

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

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

Glass meal prep container with tofu stir fry with broccoli, red bell peppers, and cashew nuts.

Tofu Stir Fry

Tofu and Veggie Stir Fry

Flavorful, crispy tofu tossed with fresh and colorful vegetables are perfect for a quick and healthy vegetarian dinner.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

  • 12 oz tofu (firm)
  • 1/4 cup red onions (sliced)
  • 1/4 cup shredded carrots
  • 1 cup green beans (washed and trimmed)
  • 1 cup broccoli florets
  • 1 red bell pepper
  • 2 tablespoons cashews
  • 1/2 teaspoon sesame seeds
  • 1 tablespoon olive oil

Stir Fry Sauce

  • 2 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red chili flakes

Instructions
 

  • Prep the veggies: Cut the bell peppers into one inch cubes, dice the red onions, cut the green beans into one inch pieces, and make sure the florets are cut in half.
  • Make the stir fry sauce: In a mixing bowl, mix together the stir fry sauce until it is well blended.
  • Prep the tofu: Next, cut the tofu block in half and place each block in between several paper towels. Press down on the tofu to remove the excess moisture. Cut the tofu into one inch cubes.
  • Cook the tofu: Add oil to a skillet on medium high heat and sear the tofu cubes on each side until it is completely golden brown all around (about 2 to 3 minutes each side)
  • Cook the veggies: Next, remove the tofu from the skillet. Add the onions and carrots and saute until they soften. Then, add the green beans, red bell peppers, and broccoli florets. Add the stir fry sauce and mix it around for 3 to 4 minutes until the veggies are tender.
  • Combine it all together: At the end, add the tofu back into the pan and top it off with the cashews and sesame seeds.

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Frequently Asked Questions

How long can you keep this in the fridge?

You can store it in an airtight container for up to 3 to 4 days.

What else can I serve with this tofu stir fry?

Enjoy this recipe with steamed rice, lo mein noodles, or even with quinoa.

What can I substitute cashews with?

Regular peanuts or pine nuts are great tasty options!

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Grilled Steak with Roasted Corn and Potato Hash

steak and corn

This roasted corn and potato medley is the star of this steak dinner meal.

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Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

When it comes to meal appeal, it is more important to add bright colors and use flavor profiles that you crave, and nothing pulls at our cravings like grilled steak dinner, crispy potatoes, and sweet corn.

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Here’s What You Need for This Steak Dinner and Corn Recipe

  • Steak: We used Rib Eye steak that was thinly sliced so that it can grill quickly

  • Marinade: We marinated our steak with balsamic glaze, paprika, garlic powder, and salt, and coated it with olive oil. This marinade gave good flavor and a good char and caramelization when we grilled the steak.

  • Vegetable Medley: We used a combination of corn, baby corn, and bell peppers

Round plate with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Easy Steps for Making Steak and Corn

  1. Pre-heat the oven to 400F.

  2. Cut the vegetables and place them on a sheet pan. Add the seasonings and coat them with olive oil. Roast them in the oven.

  3. Meanwhile, marinate the steak with balsamic concentrate and seasonings.

  4. Heat an indoor grill and sear the steak on each side until it cooks to your desired doneness.

  5. Let the steak rest before slicing it into thin strips and enjoy them with the roasted corn and potato medley.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Meal Prep Tips for Steak and Corn

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

  • Herbs: Add herbs to the corn medley such as green onions, basil, or cilantro for fresh flavors

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

Glass meal prep container with grilled ribeye steak with corn, baby potatoes, and bell peppers.

Steak & Corn

Grilled Balsamic Steak with Roasted Corn and Potato Hash

A gourmet steak dinner served with a delicious medley of roasted sweet corn, potatoes, and bell peppers.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Steak and Seasonings

  • 12 oz rib eye steak (thinly sliced)
  • 1 tablespoon balsamic concentrate
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Roasted Corn and Potatoes

  • 2 baby potatoes
  • 1 cup corn
  • 1 red bell pepper (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 tsp pepper
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Cut the baby potatoes in half and dice the red bell pepper. Place the potatoes, bell peppers, and corn on a sheet pan, add the seasonings and coat it with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, season the steak with balsamic concentrate, paprika, garlic powder, salt, pepper, and coat with olive oil.
  • Heat an indoor grill pan on medium high heat an 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 and enjoy them with the roasted colorful veggies!

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Frequently Asked Questions

What else can you do with any leftover corn and potato medley?

If you have any leftovers, you can use them as a salad topper. We also like making it into a corn potato salad by adding a little bit of mayo and lemon juice.

Is corn high in fiber?

Yes, it is rich in fiber and can help aid digestion. It has insoluble fiber which feeds good bacteria in your gut and can help you keep regular. 

Is corn healthy?

Most people trying to lose weight avoid corn because they are concerned about weight gain. However, one ear of corn only has about 100 calories, 3 grams of fiber which can help you feel full longer, and the carb is a slow-to digest type of carb that can help with weight control. So you can enjoy this vegetable in balanced portions.

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Italian Chicken Recipe with Green Beans and Almonds

italian chicken

This Grilled Italian Marinated Chicken recipe is so easy to make and it results in a delicious and juicy chicken dish.

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Round plate with grilled chicken and green beans with almonds.

We love marinating our meats to add flavor and also keep it juicy during the cooking process. Sometimes, we don’t have the time or energy to make our marinades homemade.

So one of our favorite meal prep hacks is using salad dressings!

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Did you know salad dressing can be used for more than just salads?

Most salad dressings make for tasty marinades, in particular, vinaigrettes. So If you’re new to cooking and feel like it may be too much work to make your own from scratch, vinaigrettes are a great way to flavor up your proteins.

For example, in this recipe, we used an Italian vinaigrette that we already had on hand and marinated the chicken, and also used a balsamic glaze to flavor our green beans.

Several dishes including chicken with green beans and salmon with watermelon salad.

Ingredients You’ll Need

  • Protein: We used boneless chicken thighs but you can also use chicken breasts or chicken tenderloins

  • Italian salad dressing: We used this to marinate the chicken

  • Green Beans: You can also use asparagus or cauliflower

  • Almonds: You can also use pecans or walnuts

  • Balsamic Glaze: This is used to season the green beans

Glass meal prep containers storing grilled chicken, green beans, and almonds.

How to Make Grilled Italian Chicken

  • Preheat the oven to 400F.

  • Marinate the chicken with the Italian salad dressing.

  • Meanwhile, heat a grill pan on medium-high heat and grill the chicken on each side for a few minutes until it gets a good char.

  • Then, transfer the chicken to a sheet pan and let it finish baking in the oven.

How to Saute Balsamic Green Beans

  • While the chicken is cooking, boil the green beans for a few minutes to help them get tender. Then remove them from the pot with a slotted spoon.

  • Add oil to a heated pan and add the green beans and almonds.

  • Then, drizzle it with balsamic glaze and mix it all together.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing grilled chicken, green beans, and almonds.

Meal Prep Tips for Marinades

  • Most vinaigrette salad dressings contain an acidic component such as vinegar or lemon juice. The acid will help tenderize tougher cuts.

  • So you can marinate your tougher cuts for a few hours or overnight in a refrigerator in a sealed plastic bag.

  • For more tender cuts such as fish, you just need to brush them with a marinade right before cooking to add flavor.

Chicken & Green Beans

Italian Chicken with Green Beans and Almonds

Grilled and Juicy Italian Chicken that is so easy to throw together and serve in a variety of ways.
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Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • mixing bowl
  • indoor grill pan
  • saute pan
  • large pots
  • tongs
  • sheet pan
  • oven

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1/2 cup italian salad dressing
  • 8 oz green beans
  • 2 tablespoons almonds
  • 1 tablespoon balsamic concentrate
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, marinate the chicken with the italian dressing for at least 10 minutes.
  • Heat a grill pan on medium-high heat and grill the chicken on each side for about 3 to 4 minutes. Then, transfer the chicken to a sheet pan and finish baking it in the oven for about 20 minutes until it reaches an internal temperature of 165F and is fully cooked.
  • Meanwhile, bring a pot of water to a boil and place the green beans in the pot for about 4 to 5 minutes. Use a slotted spoon to remove the green beans from the boiling water.
  • Then, add oil to a pan on medium high heat and add the green beans and almonds. Season with balsamic concentrate, garlic powder, and salt. Stir it all around until the green beans are fully coated with the sauce.

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Frequently Asked Questions

How long should I marinate the chicken?

it’s best to marinate your chicken overnight, but if you’re on a time crunch, marinate it for at least 10 minutes.

How to serve grilled chicken?

Grilled chicken is great because you can serve it with basically anything. Slice it into bite-size pieces and serve it over salads, in pasta, or in tortillas.

Can I bake my marinated chicken without grilling it?

Yes, absolutely. Place it in a baking dish and bake it for at least 25 minutes until it fully cooks and reaches an internal temperature of 165F. We like to grill our chicken for a few minutes before we transfer it to a sheet pan just to get a nice golden brown color, but it’s not necessary and will still taste delicious!

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Crispy Air Fryer Chicken Drumsticks

Air Fried Chicken

Enjoy “Fried Chicken” without the mess of a deep-fryer. Learn how to make these fried chicken drumsticks using the Air Fryer and not have to deal with all the oil and mess of traditional deep-fried chicken.

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Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

We Love these Air Fried Chicken Drumsticks for These Reasons

  • No Need for a crazy amount of oil, so there is less guilt eating them because it’s a healthier version of this comfort food

  • The chicken still turns out golden brown and crunchy on the outside, and still juicy and moist on the inside

  • You can make it for yourself, but also treat your family and friends to this delicious meal

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Ingredients You’ll Need

  • Chicken Drumsticks: We used drumsticks because they turn out moist and juicy. However, you can also use chicken thighs. If you want to keep it lean, you can use chicken tenderloins.

  • Eggs and Milk: This will help bind the breadcrumbs to the chicken.

  • Breadcrumbs: We used regular bread crumbs, but you can also use panko breadcrumbs.

  • Vegetables: We used budget-friendly vegetable sides such as yellow squash and zucchini.

  • Seasonings: We kept it simple with paprika, garlic powder, and salt. However, feel free to add other seasonings such as cayenne for a little heat and Italian seasoning if you like herb flavors.

  • Oil: Spray the chicken with oil so that it can get crispy in the Air Fryer. You can also use cooking spray.

Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

How to Make Air “Fried” Chicken Drumsticks

  1. First, prepare your egg wash by mixing together the eggs and milk. Next, prepare the breadcrumbs on another plate and season it.

  2. Start dipping the chicken in the egg wash, followed by dredging them in the breadcrumbs. Make sure they are fully coated.

  3. Spray the chicken with cooking spray and place them in the Air Fryer. Cook them until they are golden brown and crispy.

  4. Halfway through the cooking process, be sure to flip them over so that they evenly cook and get crispy on all sides.

Reference the recipe card below for detailed instructions.

Glass meal prep container with crispy Air Fryer chicken with sliced yellow squash and zucchini.

Meal Prep Tips for Air “Fried” Chicken Drumsticks

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F for 40-45 minutes until it is crispy.

  • To serve: Serve with a side of mashed potatoes, creamy caesar salad, rice pilaf, or other vegetable options such as green beans or asparagus.

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

  • To Reheat: The chicken can be reheated in the microwave, but it might get soggy. So you can reheat it in the Air Fryer at 360F for 2 to 3 minutes until it is warmed through.

Glass meal prep containers with crispy Air Fryer chicken with sliced yellow squash and zucchini.

air fryer chicken

Crispy Air Fryer Chicken with Squash and Zucchini

Use your Air Fryer to make crispy fried chicken for your next comfort fix.
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Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

Chicken

  • 4 chicken drumsticks
  • 1 large egg
  • 1/2 cup milk
  • 1 cup breadcrumbs
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil (or cooking spray)

Vegetables

  • 1 yellow squash
  • 1 zucchini
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil (or cooking spray)

Instructions
 

Chicken

  • In a mixing bowl, mix together the eggs and milk. Add breadcrumbs to a large plate and sprinkle with the seasonings.
  • Start with dipping the drumsticks in the egg wash. Next, dredge them in the breadcrumbs, making sure that they are fully coated. Spray the chicken with cooking spray and place them in the Air Fryer basket.
  • Cook the chicken at 360F for 20 minutes until it reaches an internal temperature of 165F. (Using tongs, flip them half way through the cooking process so that the drumsticks can get golden brown and crispy all around)

Vegetables

  • Meanwhile, slice the squash and zucchini into 1/4 inch half coins. Season them and spray them with cooking oil.
  • After the chicken has cooked, remove them from the air fryer basket and place the vegetables in the basket. Cook them for 8-10 minutes at 360F.

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Frequently Asked Questions

Is Air Fryer Fried Chicken healthy?

Cooking the chicken in the Air fryer is healthier than cooking it in a deep-fryer. When cooking it in the deep fryer, extra oil seeps into the breading while it cooks because it is fully submerged in oil. You can also make this recipe more healthy if you want to use lean meat such as chicken breast or tenderloins.

How do I make the chicken crispy in the air fryer?

Be sure not to overcrowd your Air Fryer. You want to make sure that enough hot air circulates each chicken drumstick. You can also pre-heat your air fryer for a few minutes before placing the chicken inside the basket so that the basket is already nice and hot.

How long can I store Air Fried chicken?

You can store it in an air-tight container in the refrigerator for up to 3 days. To reheat, we recommend heating it up in the air fryer at 360F for 2 to 3 minutes. It can also be reheated in the microwave, but it may not be as crispy.

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Cinnamon Toast Quinoa Crunch with Strawberries

breakfast quinoa

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

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breakfast quinoa

Why we enjoy this sweet quinoa breakfast for meal prep

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.

  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.

  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.

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What You’ll Need to Prepare Quinoa for Breakfast

  • Quinoa: Use any color you have on hand.

  • Fresh Fruit: We used strawberries, but any kind of fruit will work just fine.

  • Dried Fruit: We mixed in raisins for added texture, but you can any dried fruit or even toasted coconut.

  • Nuts: We used Pecans, but other options include chopped walnuts or almonds

  • Spices: Cinnamon, nutmeg, or hazelnut will work.

  • Honey: You can also use maple syrup, agave nectar, and even add a dash of vanilla.

  • Oil: We used olive oil to help toast the pecans, but you can also use coconut oil.

Bowl with quinoa and strawberries.

How to Prepare Quinoa for a Healthy Breakfast

  1. Boil water and add the quinoa. Lower the heat to low medium and cover the pot with a lid.

  2. Let the quinoa simmer and cook until it is fluffy.

  3. Meanwhile, add oil to a saute pan and toast the pecans. After the quinoa cooks, add it to the pan.

  4. Mix in the cinnamon, raisins, and honey.

  5. Top it off with fresh strawberries.

Reference the recipe card below for detailed instructions.

Bowl with quinoa and strawberries.

Meal Prep Tips for Breakfast Quinoa

  • Cooking Tip: Rinse your quinoa before cooking it because it has a coating that can make it taste bitter or soapy. If it still appears watery after 10-15 minutes, remove the lid to cook it until the water fully absorbs.

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

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

  • Extra Ingredients: If you have leftover quinoa, mix it in with your scrambled eggs or use it as a filling for omelettes. Add it to soups or chili, use it instead of rice for fried rice, or as a salad topper instead of croutons.

Glass meal prep containers storing quinoa and strawberries.

Breakfast Quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

Tasty breakfast quinoa recipe with toasted nuts and dried fruit that taste just like cinnamon toast!
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • boiling pot
  • saute pan
  • spatula

Ingredients
  

  • 2/3 cups dry quinoa
  • 1.25 cups water
  • 1 tablespoon olive oil
  • 2 tablespoons raisins
  • 2 tablespoons pecans (chopped)
  • 3 tablespoons honey
  • 1/4 teaspoon cinnamon powder
  • 1 cup strawberries

Instructions
 

  • Boil the water and add the quinoa. Lower the heat to low medium and let it cook for about 15 minutes covered. Afterward, fluff it with a for,k
  • Next, add olive oil to a saute pan and toast the pecans for about a minute. Add the cooked quinoa and sprinkle with cinnamon.
  • Add the raisins and drizzle the quinoa with honey. Mix it all together.
  • Top off the quinoa with fresh strawberries.

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Frequently Asked Questions

Is quinoa a grain?

Quinoa is actually a seed but it is known for its grain-like texture and can be prepared and eaten like a grain.

What does quinoa taste like?

Quinoa is mildly nutty in flavor and can be flavored for both sweet and savory dishes.

Is quinoa good for diabetics?

Quinoa can be beneficial for people with diabetes because it has fiber and protein which can both contribute to helping keep blood sugars under control. It also has a lower glycemic index than white rice making it a great substitute.

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticks

Here’s an easy recipe, no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day.

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Wood plate with avocado stuffed with salmon salad and celery sticks.

Canned salmon is one of the most valuable pantry staples anyone should have on hand. This meal is full of omega-3 fatty acids from both avocado and salmon. It’s mixed with fresh apples and crispy veggies in a spicy sriracha mayo sauce.

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To Make this Easy Recipe For Salmon Stuffed Avocado, You’ll Need

  • Canned Salmon: If you can’t find canned salmon, you can also use canned tuna

  • Red Onions: You can also use yellow onions, white onions, or shallots

  • Red Bell Pepper: Feel free to use any color of bell peppers

  • Green Onions: You can use any fresh herbs such as chives or basil

  • Green Apple: You can also use red apples and even pears for this recipe

  • Dijon Mustard: Use regular yellow mustard if that is all that you have or spicy brown mustard

  • Mayonnaise: If you want to increase your protein intake you can also use greek yogurt

  • Sriracha: This is optional if you don’t prefer spicy food

  • Avocados: If you don’t have any avocados, you can stuff bell pepper halves or use this salmon filling in lettuce wraps or just on top of salads

  • Celery sticks: You can use any fresh vegetables to enjoy this dish such as baby carrots or sliced zucchini or squash

  • Spring mix: Pick any salad mix of your choice

Wood plate with avocado stuffed with salmon salad and celery sticks.

How to Assemble Stuffed Salmon Salad

  1. Dice up all of your vegetables into small squares.

  2. In a mixing bowl, add the canned salmon and diced veggies.

  3. Mix in the dijon mustard, mayo, and sriracha.

  4. Cut the avocado in half and remove the seed. Then, top it off with the salmon mixture.

  5. Serve with a side salad and celery sticks.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.

Meal Prep Tips for Stuffed Salmon Salad

  • Protein Option: You can also use boiled eggs or shredded rotisserie chicken with this recipe

  • Ingredient Swaps: You can also use sour cream instead of mayonnaise or creme fraiche

  • Additional Ingredients: For added crunch, add nuts such as chopped walnuts, pecans, or almonds. You can also add sliced grapes

Glass meal prep containers with avocado stuffed with salmon salad and celery sticks.

salmon avocado

Salmon Salad Stuffed Avocado

A simple, no cook lunch meal that you can prepare for yourself during a busy work week in less than 10 minutes.
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Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spoon
  • spatula
  • saute pan

Ingredients
  

  • 10 oz canned salmon
  • 1/4 cup red onions (diced)
  • 1/4 cup red bell pepper (diced)
  • 2 tablespoons green onions (chopped)
  • 1 green apple (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon dijon mustard
  • 2 tablespoon mayonnaise
  • 1 teaspoon sriracha
  • 2 small avocados
  • 4 cups spring mix
  • 1 cup celery sticks

Instructions
 

  • Dice the red onions, bell peppers, and green apple into small squares. Chop the green onions.
  • In a mixing bowl, add in the canned salmon, diced veggies, green apple, mustard, mayo, sriracha, garlic powder, and salt. Mix all the ingredients together.
  • Cut the avocados in half and remove the seed. Top off each avocado half with the salmon salad. Serve with a side of crispy celery sticks

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Frequently Asked Questions

Can you eat canned salmon out of the can?

Yes, canned salmon is already cooked. Just be sure to drain the liquid.

How long can you keep canned salmon?

An unopened can of salmon can keep for about 3 to 5 years, but be sure to check the packaged expiration date. Once opened, it can be stored in an airtight container for up to 3 to 4 days.

Can you eat the bones in the canned salmon?

Yes, the canning process actually makes the salmon bones soft and digestible and can be a source of bone-building calcium.