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Easy Sautéed Zucchini: A Healthy Meal Prep Side Dish You’ll Love

Sauteed Zucchini Strips

Busy weeknights don’t have to mean boring meals—this easy recipe for sautéed zucchini is your new go-to meal prep side dish! If you’re short on time but still want to eat healthier, this quick and budget-friendly dish delivers flavor, nutrition, and simplicity. No fancy equipment or hard-to-find ingredients here—just real food, real fast. In this post, you’ll get everything you need to whip up this versatile side in under 15 minutes, plus smart tips to help you prep ahead and pair it with delicious meals all week long. Let’s make healthy eating easier—one zucchini at a time!

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

Calories: 36kcal | Carbohydrates: 3g | Protein: 1g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 299mg | Potassium: 260mg | Fiber: 1g | Sugar: 2g | Vitamin A: 196IU | Vitamin C: 18mg | Calcium: 16mg | Iron: 0.4mg
Sauteed Zucchini Strips
Sauteed Zucchini Strips

Easy Sauteed Zucchini

This easy sautéed zucchini recipe is a quick, healthy side dish made with simple ingredients, perfect for meal prep and busy weeknight meals.
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 2
Calories 36 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 1 zucchini
  • 1 teaspoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Slice the zucchini into ¼-inch sticks.
  • Heat a bit of oil in a pan over medium-high heat. Once hot, add the zucchini and let it sear undisturbed for 2 to 3 minutes per side, until the flesh turns golden brown and the texture is tender. Use tongs to gently turn and move the pieces.
  • Finish with a sprinkle of garlic powder and salt to taste.

Video

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: 36kcalCarbohydrates: 3gProtein: 1gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 299mgPotassium: 260mgFiber: 1gSugar: 2gVitamin A: 196IUVitamin C: 18mgCalcium: 16mgIron: 0.4mg

Why You Need to Make This

  • Quick Cook Time – Ready in 10–15 minutes flat.
  • Minimal Ingredients – Less chopping, fewer dishes!
  • Versatile Flavor – Pairs with almost any protein.
  • Low in Calories, Big in Flavor – Perfect for health goals.
  • Budget-Friendly – Zucchini is affordable and available year-round.
  • Stores Well – Holds up beautifully for 3–4 days in the fridge.
  • Naturally Gluten-Free & Plant-Based – Fits many lifestyles.

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Simple Ingredients You’ll Need

  • Zucchini – The star! Mild, tender, and quick to cook.
  • Olive Oil – Adds richness and helps with that golden sear.
  • Garlic – Brings a savory kick and depth of flavor.
  • Salt & Pepper – Essential seasoning to enhance the natural taste.
  • Optional: Red Pepper Flakes or Italian Seasoning – For a little heat or herby boost.
Sauteed Zucchini Strips

How to Saute Zucchini

  • Cut the zucchini into ¼-inch thick sticks, making sure they’re all about the same size so they cook evenly.
  • Heat a tablespoon of oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, add the zucchini sticks in a single layer without overcrowding the pan. Let them cook undisturbed for 2 to 3 minutes on each side until the flesh is golden brown and the zucchini is fork-tender. Use tongs to gently flip and stir them during cooking.
  • Once done, sprinkle with garlic powder and salt, and give them a quick toss to coat evenly.

Reference the recipe card below for detailed instructions.

Sauteed Zucchini Strips

Meal Prep Tips for Zucchini

  • Serve with grilled chicken and brown rice.
  • Toss into pasta with cherry tomatoes and parmesan
  • Add to a quinoa bowl with chickpeas and tahini sauce
  • Mix into scrambled eggs or a breakfast burrito
  • Top on avocado toast for a veggie boost
  • Use as a side for salmon and sweet potatoes.
Sauteed Zucchini Strips

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Frequently Asked Questions

Can I use yellow squash instead of zucchini?

Absolutely! They cook the same and taste similar.


How do I prevent soggy zucchini?

Don’t overcrowd the pan—cook in batches if needed.


Can I freeze sautéed zucchini?

Technically yes, but texture will be softer after thawing.

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Blueberry and Cucumber Snack

diced cucumber and pineapple with blueberries

This easy recipe for a Blueberry Cucumber Snack is exactly what busy schedules crave—cool, crisp, and bursting with natural sweetness. If you’re tired of boring snacks or don’t know where to start with healthy eating, you’re not alone. So many people struggle to find simple ways to fuel their day without blowing their budget. That’s why this hydrating snack is a game-changer—it’s light, delicious, and so easy to prep ahead. Keep reading to learn why this snack should be your next weekly staple!

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

Calories: 75kcal | Carbohydrates: 19g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.03g | Sodium: 5mg | Potassium: 352mg | Fiber: 4g | Sugar: 11g | Vitamin A: 164IU | Vitamin C: 57mg | Calcium: 43mg | Iron: 1mg

diced cucumber and pineapple with blueberries

diced cucumber and pineapple with blueberries

Blueberry Cucumber Salad

This refreshing meal prep snack combines diced cucumber, pineapple, blueberries, and fresh lemon juice for a hydrating, naturally sweet, and easy-to-make treat.
No ratings yet
Prep Time 5 minutes
Course Snack
Cuisine American
Servings 2
Calories 75 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cucumber (peeled and diced)
  • 1/2 cup pineapple (diced)
  • 1/2 cup blueberry
  • 1 lemon (cut into wedges)

Instructions
 

  • Rinse and prepare all the ingredients. Dice the pineapple and cucumber into small, blueberry-sized pieces. Combine everything in a bowl and finish with a squeeze of fresh lemon juice.

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: 75kcalCarbohydrates: 19gProtein: 2gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.03gSodium: 5mgPotassium: 352mgFiber: 4gSugar: 11gVitamin A: 164IUVitamin C: 57mgCalcium: 43mgIron: 1mg

Why You’ll Love It:

  • Quick and Easy – Just 4 ingredients and under 10 minutes to prep.
  • Hydrating – Cucumber and pineapple are packed with water and help you stay refreshed.
  • Naturally Sweet – No added sugar needed thanks to the juicy pineapple and blueberries.
  • Budget-Friendly – Seasonal produce keeps costs low while flavor stays high.
  • Perfect Portion Control – Ideal for grab-and-go snack containers.
  • No Cooking Required – Just chop, mix, and squeeze. That’s it.
  • Versatile Use – Enjoy as a snack, a salad topper, or a light side dish

The PrepYoSelf Newsletter

Ingredients Spotlight

  • 1 cucumber (peeled and diced) – Hydrating, crunchy, and ultra-refreshing.
  • ½ cup pineapple chunks (diced) – Tropical sweetness with vitamin C and digestive enzymes.
  • ½ cup blueberries – Antioxidant powerhouse with a sweet-tart pop.
  • Juice of 1 lemon – Brightens everything and adds a zingy balance to the sweet flavors.

diced cucumber and pineapple with blueberries

Steps to Meal Prep this Healthy Snack

  1. Wash all the ingredients thoroughly.
  2. Peel and dice the cucumber into small, blueberry-sized pieces.
  3. Dice the pineapple chunks to match the same size.
  4. Combine cucumber, pineapple, and blueberries in a bowl.
  5. Squeeze fresh lemon juice over the top and toss gently to coat.
  6. Portion into small airtight containers for easy grab-and-go snacks!

Reference the recipe card below for detailed instructions.

diced cucumber and pineapple with blueberries

Meal Prep Tips

  • Pair it with grilled chicken or fish for a light lunch.
  • Serve it over mixed greens for a fruit-forward salad
  • Enjoy it alongside your favorite yogurt or cottage cheese
  • Add to a picnic board with hummus and pita for a hydrating side.

diced cucumber and pineapple with blueberries

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Frequently Asked Questions

Can I swap out any ingredients?

Yes! Try strawberries instead of blueberries or mango in place of pineapple.


Can I leave the skin on the cucumber?

You can! Just make sure to wash it well for a crunchier texture.


Can I add herbs?

Yes! Fresh mint or basil adds a delicious twist.

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Easy Shrimp Ceviche

shrimp with tomatoes, onions, cilantro, red onions, and avocado

If you’re a busy person looking for an easy recipe that checks all the boxes—fresh, fast, and full of flavor—this Easy Shrimp Ceviche is your new go-to. Whether you’re dipping your toe into meal prep or just need something light and healthy that doesn’t skimp on taste, this dish delivers. Say goodbye to boring lunches and hello to a zesty, satisfying meal that comes together in minutes. In this post, you’ll learn exactly how to make it, why it works so well for meal prep, and how to pair it for a complete, feel-good meal.

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

Calories: 583kcal | Carbohydrates: 35g | Protein: 52g | Fat: 31g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Trans Fat: 0.01g | Cholesterol: 365mg | Sodium: 889mg | Potassium: 2083mg | Fiber: 17g | Sugar: 8g | Vitamin A: 1599IU | Vitamin C: 79mg | Calcium: 225mg | Iron: 4mg

shrimp with tomatoes, onions, cilantro, red onions

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Easy Shrimp Ceviche

This easy shrimp ceviche is a refreshing, no-cook meal prep recipe made with juicy tomatoes, red onion, lime, and avocado—ready in minutes and full of flavor.
No ratings yet
Prep Time 10 minutes
Course Appetizer, lunch
Cuisine American, Latin
Calories 583 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 8 oz shrimp (frozen, pre-cooked)
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup cilantro (chopped)
  • 1 lime (wedged)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 avocado (sliced)

Instructions
 

  • Defrost shrimp according to package instructions. Pat dry for best texture.
  • Prep your veggies: Dice tomatoes, onions, and chop cilantro. Cut lime into wedges.
  • Mix it up: In a bowl, combine shrimp, tomatoes, onions, garlic powder, salt, pepper, and squeeze in the lime juice.
  • Top with cilantro and give it one last mix.

Video

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: 583kcalCarbohydrates: 35gProtein: 52gFat: 31gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0.01gCholesterol: 365mgSodium: 889mgPotassium: 2083mgFiber: 17gSugar: 8gVitamin A: 1599IUVitamin C: 79mgCalcium: 225mgIron: 4mg

Why This Shrimp Ceviche is a Meal Prep Game-Changer:

  • No cooking required – Pre-cooked shrimp makes this a no-heat hero.
  • Super quick to make – Done in under 15 minutes.
  • Packed with flavor – Lime, cilantro, and garlic hit all the right notes.
  • Fresh and light – Perfect for a post-workout lunch or light dinner.
  • Great for grab-and-go – Pre-portion it in containers and you’re set.
  • Nutrient-rich ingredients – Full of lean protein, healthy fats, and vitamins.
  • Stays tasty for days – The flavors meld beautifully over time.

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Ingredients & Why They Work:

  • 8 oz shrimp (frozen, pre-cooked): A lean protein that’s low effort and high in convenience.
  • 1 cup cherry tomatoes (diced): Juicy, sweet bursts that add freshness and color.
  • ¼ cup red onion (diced): Sharp, zesty crunch that balances the dish.
  • ½ cup cilantro (chopped): Herbaceous, citrusy brightness that makes the flavors pop.
  • 1 lime (wedged): Adds the essential acidity to “cook” and brighten the ceviche.
  • ¼ tsp garlic powder: A quick way to boost savory flavor without chopping.
  • ¼ tsp salt & ¼ tsp black pepper: Basic seasonings that elevate everything.
  • 1 avocado: Creamy, satisfying finish that adds healthy fats and richness.

shrimp with tomatoes, onions, cilantro, red onions

Easy Shrimp Ceviche – Step-by-Step Instructions:

  1. Defrost the shrimp: Follow the instructions on the package to thaw your pre-cooked shrimp. Usually, this means placing them in a colander under cold running water for a few minutes. Pat dry with a paper towel to remove excess moisture.
  2. Prepare the vegetables: Rinse and dice into small, bite-sized pieces.
  3. Mix the ingredients: In a medium mixing bowl, combine the shrimp, diced tomatoes, diced red onion, garlic powder, salt, and pepper.
  4. Add lime juice: Squeeze fresh lime juice over the mixture (start with half a lime, then add more to taste). Stir everything gently to combine and coat the ingredients.
  5. Top with cilantro: Sprinkle the chopped cilantro over the top and give it one more gentle stir.
  6. Serve with avocado: Slice or dice the avocado and serve it on top or on the side for a creamy finish. Enjoy right away or chill for 15–30 minutes to let the flavors meld.

Reference the recipe card below for detailed instructions.

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Meal Prep Tips:

  • Tortilla chips or lettuce cups – for a fun, crunchy ceviche taco.
  • Quinoa or brown rice – turns this into a hearty, protein-packed bowl.
  • Black beans and corn salad – add extra fiber and color.
  • Sparkling water with lime – to keep the fresh theme going.

shrimp with tomatoes, onions, cilantro, red onions

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Frequently Asked Questions

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

Yes you can, but make sure its from a trusted source. In traditional ceviche, the acidity from lime juice denatures the proteins in raw shrimp, giving it the appearance and texture of being cooked—but it doesn’t kill all harmful pathogens. That means there’s still a risk of foodborne illness.


How can I make it spicier?

Add a dash of hot sauce or some minced Jalapenos.


Can I add other veggies?

Totally! Try diced cucumber, mango, or even jalapeños for a kick.

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Smoked Salmon and Cucumber Salad

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

If you’re busy, hungry, and ready to finally enjoy a healthy meal prep routine that doesn’t feel like a chore, this smoked salmon and cucumber salad is your new go-to. Let’s face it: most people want to eat better, but complicated recipes and pricey ingredients get in the way. That’s where this easy recipe comes in—it’s light, satisfying, takes just minutes to make, and doesn’t break the bank. In this post, you’ll learn how to whip up a flavor-packed salad that’s perfect for busy weekdays, meal prep success, or anytime you need a refreshing, protein-rich dish fast.

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

Calories: 128kcal | Carbohydrates: 11g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 426mg | Potassium: 666mg | Fiber: 3g | Sugar: 5g | Vitamin A: 504IU | Vitamin C: 40mg | Calcium: 51mg | Iron: 1mg

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Smoked Salmon Cucumber Salad

This smoked salmon and cucumber salad is a refreshing, protein-packed meal prep recipe made in minutes with simple, flavorful ingredients.
No ratings yet
Prep Time 10 minutes
Course lunch
Cuisine American, Asian
Servings 2
Calories 128 kcal

Equipment

  • knife (or mandoline)
  • cuttiing board
  • mixing bowl
  • tongs

Ingredients
  

  • 4 oz smoked salmon (hot smoked or cold smoked)
  • 1 cucumber (peeled and thinly sliced)
  • 1 roma tomato (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1 lemon (cut into wedges)
  • 1 tablespoon everything but the bagel seasoning
  • 1 package roasted seaweed snack sheets (.14 oz)

Instructions
 

  • Remove smoked salmon from the package and use a fork (or your hands) to shred it into bite-sized pieces. Add to a mixing bowl.
  • Add sliced cucumber, diced roma tomato, and thinly sliced red onions.
  • Squeeze in the juice of a fresh lemon.
  • Sprinkle in half the everything bagel seasoning and crumble in the seaweed snack sheets.
  • Use tongs to gently toss everything until well mixed.
  • Serve immediately or store in an airtight container. Top with the remaining seasoning before serving for extra crunch and pop!
  • For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Video

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: 128kcalCarbohydrates: 11gProtein: 13gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 31mgSodium: 426mgPotassium: 666mgFiber: 3gSugar: 5gVitamin A: 504IUVitamin C: 40mgCalcium: 51mgIron: 1mg

Why You’ll Love This for Meal Prep:

  • No cooking required – Perfect for hot days or no-stove meal prep.
  • Takes 10 minutes or less – Hello, stress-free weekday lunches!
  • High-protein and hydrating – Smoked salmon and cucumber are a dream team.
  • Fresh but savory – Everything bagel seasoning + seaweed = BIG flavor.
  • Budget-friendly ingredients – No fancy equipment or overpriced produce here.
  • Stays fresh for days – Ideal for prepping 2–3 servings ahead of time.
  • Portable and packable – Great for work lunches or post-gym fuel

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • 4 oz smoked salmon (hot or cold smoked): Rich in omega-3s and protein. Adds a savory, smoky depth with zero prep time.
  • 1 cucumber (peeled and sliced): Hydrating, crunchy, and cooling. Balances out the saltiness.
  • 1 roma tomato (diced): Juicy, slightly acidic, and adds color and freshness.
  • ¼ cup red onions (thinly sliced): Gives the salad bite and zing.
  • 1 tablespoon everything but the bagel seasoning: Adds that bold, all-in-one flavor hit.
  • 1 package roasted seaweed snack sheets (.14 oz): Brings a pop of umami and crunch.
  • Juice of 1 lemon: Helps brighten and tie all the flavors together.

Easy Recipe Steps

  1. Shred the smoked salmon: Remove the salmon from its package. If it’s in larger pieces, use a fork or clean hands to gently flake it into bite-sized chunks. Add it to a large mixing bowl.
  2. Slice and dice the veggies: Peel and thinly slice the cucumber into rounds or half-moons. Dice the roma tomato into small chunks. Thinly slice the red onion (use a sharp knife or mandoline for extra thin pieces). Add everything to the bowl with the salmon.
  3. Add some brightness: Squeeze the juice of one fresh lemon over the mixture. This helps balance the flavors and keeps everything tasting fresh.
  4. Add flavor boosters: Sprinkle in half of the everything but the bagel seasoning. Crumble the roasted seaweed snack sheets with your hands and add them to the bowl.
  5. Toss it all together: Use tongs or a large spoon to gently mix everything until evenly combined. Try not to overmix—just enough to distribute flavors without breaking up the ingredients too much.
  6. Finish and store or serve: Transfer the salad to a serving dish or meal prep containers. Sprinkle the remaining seasoning on top just before serving for added crunch and flavor. Store in the fridge in an airtight container for up to 3 days.
  7. Tip: For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Reference the recipe card below for detailed instructions.

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Meal Prep Pairing Tips

  • Serve with a side of brown rice or quinoa for a heartier meal.
  • Add a slice of whole grain toast or pita for extra fiber and satisfaction.
  • Pair with a fruit salad or citrus wedges for a sweet contrast.
  • Toss in some avocado for healthy fats and creamy texture.
  • For a fun twist, wrap it all up in a rice paper sheet for a spring roll vibe!

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

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Frequently Asked Questions

Hot smoked or cold smoked salmon—what’s better?

Either works! Hot smoked is flakier and more “cooked,” cold smoked is softer and more like lox.


Can I substitute the seaweed snacks?

You can skip them or use crispy kale chips.


What if I don’t have everything bagel seasoning?

Use a mix of sesame seeds, garlic powder, onion flakes, and a pinch of salt.

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One Pot Chicken Cilantro Stew

cilantro chicken thigh stew

Nothing beats the cozy feeling of a warm, home-cooked meal, especially when it’s as easy and flavorful as this One-Pot Chicken Cilantro Stew. This dish is perfect for beginner cooks looking to make something hearty and delicious while embracing the simplicity of meal prepping. With tender, bone-in chicken thighs infused with aromatic spices, fresh cilantro, and a light, comforting broth, this stew is a must-have for your weekly meal plan. Plus, it’s versatile enough to pair with rice, tortillas, or even a side of roasted vegetables for a well-balanced meal. Let’s get cooking!

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

Calories: 356kcal | Carbohydrates: 2g | Protein: 24g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 142mg | Sodium: 265mg | Potassium: 365mg | Fiber: 1g | Sugar: 1g | Vitamin A: 439IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg

cilantro chicken thigh stew

cilantro chicken thigh stew

One Pot Chicken Cilantro Stew

Juicy, tender chicken simmered in a flavorful broth with fresh cilantro, tomatoes, and warm spices—all in ONE pot! Perfect for meal prep, beginner-friendly, and ridiculously delicious.
No ratings yet
Prep Time 5 minutes
Cook Time 28 minutes
Course Main Course
Cuisine American, Latin
Servings 4
Calories 356 kcal

Equipment

  • knife
  • cutting board
  • pot

Ingredients
  

  • 4 chicken thighs (bone in)
  • 1/4 cup red onions (diced)
  • 1 Roma tomato (diced)
  • 1/2 cup cilantro (fresh and chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 2 cups water
  • 1 tablespoon olive oil

Instructions
 

  • Heat a large pot over medium-high heat and add the olive oil.
  • Place the chicken thighs in the pot, skin-side down, and sear for 3 to 5 minutes until golden brown. Flip and sear the other side for another 2 to 3 minutes.
  • Add the diced onions, tomato, cilantro, salt, paprika, garlic powder, and black pepper to the pot.
  • Pour in the water and stir to ensure the chicken is submerged in the broth.
  • Cover the pot with a lid, reduce the heat to low-medium, and let it simmer for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and is fork-tender.
  • Serve with rice or warm tortillas. You can also shred the chicken and use it for tacos or burrito bowls!

Video

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: 356kcalCarbohydrates: 2gProtein: 24gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 142mgSodium: 265mgPotassium: 365mgFiber: 1gSugar: 1gVitamin A: 439IUVitamin C: 3mgCalcium: 21mgIron: 1mg

Why This Chicken Cilantro Stew Recipe is Great for Meal Prep

  • One-Pot Wonder – Fewer dishes, less cleanup, and all the flavors come together beautifully in one pot.
  • Beginner-Friendly – Simple steps and basic ingredients make this an easy meal to cook and master.
  • Perfect for Meal Prep – Make a batch and enjoy flavorful, protein-packed meals throughout the week.
  • Budget-Friendly – Chicken thighs are an affordable cut of meat that remains juicy and flavorful.
  • Healthy & Nourishing – Packed with protein, fresh herbs, and a light broth that’s satisfying without being heavy.
  • Comfort Food with a Twist – Warm spices and fresh cilantro make this dish both cozy and refreshing.
  • Customizable – Serve with rice, quinoa, tortillas, or roasted veggies for a variety of meal options.

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • Chicken Thighs – Juicy, flavorful, and perfect for slow cooking. The bone adds extra depth to the broth.
  • Red Onion & Roma Tomato – Adds a natural sweetness and depth to the stew.
  • Cilantro – Brightens up the dish with fresh herbal notes.
  • Spices (Paprika, Garlic Powder, Black Pepper, Salt) – A simple yet effective spice blend that enhances the chicken’s natural flavor without overpowering it.
  • Olive Oil – Helps sear the chicken, locking in moisture and flavor.
  • Water – Forms a light, comforting broth that allows all the flavors to meld together beautifully.o the dish.

cilantro chicken thigh stew

Instructions for Easy Chicken Dinner Meal Prep

  1. Heat the pot & sear the chicken: Place a large pot over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the chicken thighs in the pot, skin-side down. Let them sear for about 3 to 5 minutes without moving them—this helps develop a golden, crispy skin. Flip them over using tongs and sear the other side for another 2 to 3 minutes.
  2. Add the flavor boosters: Sprinkle in the diced onions, tomato, and half of the chopped cilantro. Then, season with salt, paprika, garlic powder, and black pepper. Stir gently to coat the chicken with the seasonings.
  3. Simmer to perfection: Pour in the water, making sure the chicken is mostly submerged. Give everything a light stir, cover the pot with a lid, and lower the heat to a gentle simmer. Let it cook for 25 to 30 minutes, or until the chicken is fully cooked (it should reach an internal temperature of 165°F) and is tender enough to pull apart with a fork.
  4. Serve & enjoy: Garnish with the remaining cilantro and serve with rice, tortillas, or your favorite side. You can also shred the chicken and use it for tacos or burrito bowls!

cilantro chicken thigh stew

Meal Prep and Pairing Tips for Chicken Cilantro Stew

  • Pair with: Steamed white or brown rice, roasted sweet potatoes, or a side of sautéed greens for a well-rounded meal.
  • Swap it up: If you don’t have chicken thighs, you can use drumsticks or boneless chicken breast (just reduce the cooking time slightly).
  • Add some heat: Toss in a diced jalapeño or a pinch of red pepper flakes if you love a little spice.
  • Boost the veggies: Add bell peppers, zucchini, or carrots for extra color and nutrients.
  • Make it creamy: Stir in a splash of coconut milk at the end for a richer, slightly tropical flavor twist.

cilantro chicken thigh stew

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Frequently Asked Questions

Can I add more spices?

Of course! Feel free to add cumin, chili powder, or even a squeeze of lime for an extra kick.


What if my stew is too watery?

Let it simmer uncovered for a few extra minutes to reduce the liquid, or mash some of the tomatoes into the broth to thicken it naturally.


Can I make this in a slow cooker?

Yes! Sear the chicken first, then transfer everything to a slow cooker and cook on low for 4 to 6 hours or high for 2 to 3 hours.

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Spicy Sesame Tuna Salad

tuna salad with lettuce and cucumbers

Busy schedule? No problem! This Spicy Sesame Tuna Salad is the ultimate meal prep hack—flavor-packed, pantry-friendly, and ready in minutes! If you’re looking for an easy, protein-rich meal that can be enjoyed cold or hot, this is IT.

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

Calories: 291kcal | Carbohydrates: 6g | Protein: 24g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 61mg | Sodium: 889mg | Potassium: 318mg | Fiber: 1g | Sugar: 2g | Vitamin A: 413IU | Vitamin C: 6mg | Calcium: 59mg | Iron: 3mg

tuna salad with lettuce and cucumbers

tuna salad with lettuce and cucumbers

Spicy Sesame Tuna Salad

This 5-minute Spicy Sesame Tuna Salad is creamy, bold, and packed with protein. Perfect for spring rolls, lettuce wraps, or a melty, toasty sub.
No ratings yet
Prep Time 5 minutes
Cook Time 3 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 291 kcal

Equipment

  • mixing bowl

Ingredients
  

  • 8 oz packaged tuna
  • 1 tablespoon gochujang sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons cream cheese
  • 2 tablespoons mayonnaise
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • 1/4 cup green onions (chopped)
  • 1 tablespoon lime juice

Instructions
 

  • Drain the tuna well and add it to a bowl.
  • Add the rest of the ingredients to the bowl and carefully fold all the ingredients together until creamy and well combined.
  • Refrigerate it until you are ready to dig in.
  • Enjoy it as a filling for spring rolls, with lettuce wraps, or in a sandwich.

Video

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: 291kcalCarbohydrates: 6gProtein: 24gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 61mgSodium: 889mgPotassium: 318mgFiber: 1gSugar: 2gVitamin A: 413IUVitamin C: 6mgCalcium: 59mgIron: 3mg

Reasons This Spicy Sesame Tuna Salad is a Meal Prep Dream

  1. Fast & Easy – Takes 5 minutes to make. Perfect for busy days when you need something nutritious but don’t have time to cook.
  2. Pantry-Friendly – Uses canned tuna and staple ingredients you likely already have.
  3. High Protein, Low Effort – Tuna is packed with protein, keeping you full and fueled.
  4. Multi-Use Magic – Enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub for a melty, spicy tuna melt.
  5. Balanced & Flavorful – Creamy, spicy, nutty, and tangy all in one bite!
  6. Great for On-the-Go – Prep it in advance, store in the fridge, and grab it when you need it.
  7. Customizable – Add shredded carrots, cucumbers, or avocado for extra freshness

The PrepYoSelf Newsletter

  • Canned Tuna – The star of the show! It’s high in protein, budget-friendly, and super versatile. The mild, flaky texture absorbs all the bold flavors beautifully.
  • Gochujang Sauce – This fermented Korean chili paste adds a deep, spicy-sweet heat that gives the tuna salad a bold, umami-rich kick. It’s what makes this recipe next-level flavorful!
  • Soy Sauce – Adds saltiness and umami depth, enhancing all the other flavors without overpowering them. It also helps balance the heat from the gochujang.
  • Cream Cheese – The secret ingredient for a super creamy texture! It mellows out the spice while making the tuna salad rich and smooth.
  • Mayo – Helps bind everything together while adding extra creaminess and a slightly tangy richness that complements the bold flavors.
  • Sesame Oil – A little goes a long way! This nutty, toasty oil adds depth and brings out the sesame seeds’ flavor, making the whole dish feel more cohesive.
  • Sesame Seeds – These tiny powerhouses add a subtle crunch and an earthy, toasty nuttiness, reinforcing the sesame oil’s flavor.
  • Green Onions – Bring freshness and a mild oniony bite that cuts through the richness, keeping everything light and balanced.
  • Lime Juice – A splash of lime brightens everything up, adding a refreshing, citrusy zing that balances the heat and richness.

tuna salad in a spring roll

Basic Steps to Prepare Spicy Sesame Tuna Salad

  1. Drain the tuna well – Press out as much liquid as possible to prevent the salad from becoming watery. Add the tuna to a mixing bowl and gently flake it with a fork.
  2. Add the remaining ingredients – Spoon in the gochujang sauce, soy sauce, cream cheese, mayo, sesame oil, sesame seeds, chopped green onions, and a squeeze of fresh lime juice.
  3. Mix everything together – Use a spoon or spatula to gently fold the ingredients until fully combined and creamy. Be careful not to over-mix, so the tuna maintains some texture.
  4. Chill and serve – Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. When ready to eat, enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub!

tuna salad with sub sandwich and lettuce

Ways to Enjoy:

  • Cold & Fresh – Wrap it in lettuce wraps or spring rolls for a light yet satisfying meal.
  • Warm & Toasty – Melt it in a sub sandwich for an ooey-gooey, spicy tuna melt.
  • On-the-Go Snack – Scoop it with rice crackers or cucumber slices for a quick bite.

tuna salad with lettuce and cucumbers

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Frequently Asked Questions

How long does this tuna salad last in the fridge?

It stays fresh for up to 3 days when stored in an airtight container in the refrigerator. Give it a quick stir before serving!


Is there a substitute for gochujang?

If you don’t have gochujang, try sriracha or chili garlic sauce for a similar spicy kick. The flavor will be slightly different, but it will still be delicious!


Can I make this dairy-free?

Yes! Swap the cream cheese for mashed avocado or a dairy-free cream cheese alternative for a similar creamy texture.

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Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌

Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!

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

Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg

shrimp with cauliflower rice

shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

This Cajun Shrimp & Cauliflower Rice is a quick, budget-friendly, and flavorful one-pan meal that’s perfect for beginners using pre-cooked shrimp and frozen cauliflower rice to save time while keeping it healthy!
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 303 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz shrimp (pre-cooked, frozen)
  • 3 cups cauliflower rice (frozen)
  • 1/4 cup green onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup green bell pepper (diced)
  • 1/2 cup Roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Defrost: Defrost the shrimp and cauliflower rice according to the packaged instructions.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add green onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Cauliflower: Toss in the cauliflower rice and stir for about 2 minutes until heated through.
  • Add the Shrimp: Add the shrimp and seasonings and stir until everything is fully coated.
  • Garnish: Sprinkle with green onions.

Video

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: 303kcalCarbohydrates: 20gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 274mgSodium: 584mgPotassium: 1505mgFiber: 8gSugar: 7gVitamin A: 2467IUVitamin C: 143mgCalcium: 200mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!
  • Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.
  • Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!
  • Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.
  • One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!
  • Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.
  • Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!
  • Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.
  • Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.
  • Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.
  • Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.
  • Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.
  • Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

  1. Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.
  2. Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion
  3. Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.
  4. Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)
  5. Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.
  6. Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.

shrimp with cauliflower rice

Ingredient Swaps and Additions:

  • Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.
  • Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.
  • Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice
  • Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.

shrimp with cauliflower rice

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Frequently Asked Questions

Can I use fresh shrimp instead of pre-cooked shrimp?

Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.


Can I make this vegetarian?

Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.


Can I add a sauce for extra flavor?

Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.

Posted on Leave a comment

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

salmon fillets with cream sauce and herbs

This pan-seared salmon in a creamy Cajun parmesan sauce is the perfect solution for your weekly meal prep. This dish is packed with protein, healthy fats, and plenty of bold flavors that will keep you satisfied throughout the week. Best of all, it’s simple to make and can easily be incorporated into your meal prep routine. Let’s get into how to make this tasty dish!

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

Calories: 506kcal | Carbohydrates: 12g | Protein: 41g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 137mg | Sodium: 508mg | Potassium: 1112mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3085IU | Vitamin C: 81mg | Calcium: 217mg | Iron: 2mg

salmon fillets with cream sauce and herbs

salmon fillets with cream sauce and herbs

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

This pan-seared salmon in a creamy Cajun parmesan sauce is a quick, flavorful, and nutritious meal that's perfect for meal prepping and pairs wonderfully with a variety of sides.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • skillet

Ingredients
  

  • 12 oz salmon (two fillets)
  • 1 tablespoon olive oil
  • 1 tablespoon flour
  • 1/4 cup white onion (diced)
  • 1 red bell pepper (diced)
  • 1/4 cup green onion (diced)
  • 2 garlic cloves (minced)
  • 1/2 cup chicken broth
  • 1/4 cup heavy cream
  • 1/4 cup shaved parmesan cheese
  • 1 teaspoon cajun seasoning
  • salt to taste

Instructions
 

  • Season the Salmon: Season both sides of the salmon fillets with salt to taste.
  • Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Add the salmon fillets and sear them for about 4 minutes per side, or until they reach your desired doneness. Once cooked, remove them from the skillet and set them aside on a plate.
  • Sauté the Vegetables: In the same skillet, add the diced onion, bell pepper, green onion, and minced garlic. Sauté until they soften and become fragrant.
  • Add the Flour: Sprinkle the vegetables with flour and stir until they are evenly coated.
  • Deglaze the Pan: Pour in the chicken broth to deglaze the pan, scraping up any flavorful browned bits from the bottom.

Video

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: 506kcalCarbohydrates: 12gProtein: 41gFat: 32gSaturated Fat: 12gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gCholesterol: 137mgSodium: 508mgPotassium: 1112mgFiber: 2gSugar: 5gVitamin A: 3085IUVitamin C: 81mgCalcium: 217mgIron: 2mg

Why This Recipe is Great for Meal Prep

  • Packed with Flavor: The creamy Cajun parmesan sauce adds a rich, smoky kick to the tender salmon, making each bite irresistible.
  • Quick & Easy: Ready in just 20-30 minutes, this recipe is perfect for busy weeknights or meal prepping in advance.
  • High in Protein: Salmon is an excellent source of lean protein and healthy fats, perfect for fueling your body throughout the day.
  • Healthy Comfort Food: The creamy sauce feels indulgent but is balanced with fresh ingredients, making it a healthier comfort meal option.
  • Meal Prep Friendly: This recipe can easily be stored in the fridge for up to 3 days, making it perfect for preparing ahead of time.
  • Versatile Sides: The salmon pairs well with a variety of sides, from roasted vegetables to quinoa or even a side salad.
  • Packed with Nutrients: Salmon is loaded with omega-3 fatty acids, and the vegetables add fiber and vitamins, making this dish both satisfying and nutritious.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon (12 oz, two fillets): Salmon is a powerhouse of nutrition, offering high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. It’s an easy-to-cook fish that provides a rich, buttery flavor while being a lighter, healthier alternative to red meat. For busy individuals looking to stay on track with a healthy lifestyle, salmon provides a quick and nutritious protein source that can be prepped ahead for multiple meals throughout the week.
  • Olive Oil (1 tablespoon): Olive oil is packed with healthy monounsaturated fats, which can help reduce inflammation and support heart health. It’s a versatile, flavorful oil that works perfectly for searing fish. Just a tablespoon adds a silky texture and richness to the dish without being heavy. Plus, it’s quick to use in meal prep and allows you to cook the salmon to perfection.
  • Flour (1 tablespoon): A small amount of flour helps thicken the sauce without making it too heavy. For beginner cooks, it’s an easy way to create a creamy texture while balancing the sauce, ensuring it clings to the salmon without being too runny. This ingredient is also simple to use and a common pantry staple, making it easy for anyone to incorporate into their meal prep.
  • Onion (¼ cup, diced): Onions add a mild sweetness and savory depth to any dish. When sautéed, they become soft and caramelized, enhancing the overall flavor profile. For your target audience, onions are an easy vegetable to use that requires minimal prep, yet still packs a punch of flavor in each bite. They also add nutrients like vitamin C and fiber to the dish.
  • Red Bell Pepper (1, diced): Red bell peppers are naturally sweet, adding a pop of color and extra flavor to the dish. They are high in antioxidants like vitamin C, making them a great choice for boosting immunity. Their slight crunch, even after sautéing, offers a satisfying texture contrast to the creamy sauce. This ingredient is perfect for meal prep because it keeps its vibrant color and fresh taste throughout the week.
  • Green Onion (¼ cup, diced): Green onions bring a mild, fresh onion flavor with a slight sharpness that cuts through the richness of the creamy sauce. They also provide a nice, colorful garnish. For busy individuals, green onions are quick to chop and don’t require long cooking times, making them an efficient and tasty addition to any meal prep.
  • Garlic (2 cloves, minced): Garlic is known for its bold, aromatic flavor, which enhances almost any dish. It also has natural health benefits, such as supporting immune function and reducing inflammation. It’s a go-to ingredient for those who want to add a ton of flavor without a lot of effort. For beginner cooks, garlic adds depth to the dish without requiring much preparation, making it an essential pantry item.
  • Chicken Broth (½ cup): Chicken broth acts as the base of the sauce, giving it a savory, umami-rich depth. It’s a low-calorie liquid that brings moisture to the dish, making it more satisfying. The broth is a great option for adding flavor without extra calories, which is perfect for those looking to eat healthily without compromising taste. It also helps with deglazing the pan and creating a delicious sauce.
  • Heavy Cream (¼ cup): Heavy cream creates the rich, velvety texture of the sauce, turning it from a simple liquid into a creamy coating for the salmon. Although it’s higher in fat, a small amount goes a long way in adding luxurious flavor. For meal prep, it helps the sauce stay creamy even after reheating, ensuring each bite tastes fresh and indulgent without being overly rich.
  • Shaved Parmesan Cheese (¼ cup): Parmesan cheese adds an extra layer of savory flavor and umami to the sauce. It melts into the cream, thickening the sauce further and infusing it with a rich, cheesy depth. A little goes a long way, making it a great addition for those looking to add flavor without too many extra calories. Parmesan also provides calcium and protein, making it a nutritious touch to your meal prep.
  • Cajun Seasoning (1 teaspoon): The Cajun seasoning brings a bold, spicy kick to the dish, adding complexity and warmth without being overpowering. For busy individuals, Cajun seasoning is an easy way to elevate the dish with just one ingredient. It’s also versatile, working well with salmon and vegetables alike, making this a great way to add exciting flavors to meal prep without needing to juggle multiple spices.
  • Salt (to taste): Salt is the essential ingredient that brings all the flavors together. Just the right amount enhances the sweetness of the onions, the heat from the Cajun seasoning, and the richness of the cream and cheese. It’s a simple but crucial ingredient to balance and highlight the other flavors

salmon fillets with cream sauce and herbs

Easy Recipe Steps to Meal Prep Cajun Salmon

  1. Season the Salmon: Sprinkle salt evenly on both sides of the salmon fillets to enhance the flavor.
  2. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Once hot, carefully place the salmon fillets in the pan, skin side down if applicable. Sear for about 4 minutes on the first side until golden brown. Flip the fillets and cook for another 2 to 4 minutes, depending on your preferred level of doneness. The salmon should easily flake when pierced with a fork. Transfer the cooked salmon to a plate and set aside.
  3. Sauté the Vegetables: In the same skillet, add the diced onion, red bell pepper, green onion, and minced garlic. Stir occasionally and cook until the vegetables soften, about 3-4 minutes, until they become fragrant and tender.
  4. Add the Flour: Sprinkle the flour over the softened vegetables and stir to coat evenly. This will help thicken the sauce later. Cook for about 1 minute, stirring constantly to prevent burning.
  5. Deglaze the Pan: Pour in the chicken broth, stirring and scraping the bottom of the skillet to release any browned bits stuck to the pan—this adds flavor to the sauce.
  6. Add Cream and Cajun Seasoning: Pour in the heavy cream and sprinkle in the Cajun seasoning. Stir everything together and let it simmer for about 5 minutes until the sauce reduces and thickens slightly.
  7. Finish the Sauce: Add the shaved parmesan cheese to the sauce and stir until the cheese is fully melted and the sauce is smooth and creamy.
  8. Serve: Return the cooked salmon fillets to the skillet, spoon the creamy sauce over the top, and garnish with fresh herbs, such as parsley or basil. Serve with your favorite sides for a complete meal.

salmon fillets with cream sauce and herbs

Meal Prep and Pairing Tips

  • Roasted Vegetables (Sweet Potatoes, Asparagus, or Broccoli): Roasted vegetables like sweet potatoes, asparagus, or broccoli are a great choice because they are simple to make, nutrient-packed, and pair beautifully with salmon. The sweetness of roasted sweet potatoes or the slight bitterness of asparagus complements the richness of the Cajun parmesan sauce, balancing the dish with fiber, vitamins, and minerals.
  • Quinoa or Brown Rice: Both quinoa and brown rice are high in fiber and provide a nice contrast to the creamy salmon sauce. They are excellent at soaking up the sauce, making every bite even more flavorful and filling. These grains are great for meal prep because they store well in the fridge and are easy to portion out for the week.
  • Mixed Green Salad (with Lemon Vinaigrette:) A light, crisp salad provides a refreshing contrast to the richness of the creamy Cajun parmesan sauce. The acidity from the lemon vinaigrette will also help balance the flavors of the dish. A mix of leafy greens (like spinach, arugula, or kale) with a simple lemon vinaigrette adds a burst of freshness to your meal prep.
  • Steamed or Sautéed Spinach: Spinach is rich in iron and other nutrients, and it pairs perfectly with the rich, creamy sauce without overpowering the dish. The mild, slightly earthy flavor of spinach balances the boldness of the Cajun seasoning.
  • Cauliflower Rice: For a lower-carb option, cauliflower rice is a fantastic substitute for regular rice. It’s light, nutritious, and takes on the flavor of the Cajun sauce beautifully. This is a great way to cut calories while still enjoying a filling, tasty side.
  • Zucchini Noodles (Zoodles): Zoodles are a great alternative to pasta, providing a fresh, low-carb option to serve alongside the creamy salmon. Their mild flavor allows the Cajun sauce to shine through while adding a fresh crunch.

salmon fillets with cream sauce and herbs

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Frequently Asked Questions

How can I store the salmon and sauce for meal prep?

Store the cooked salmon fillets and sauce in separate airtight containers in the fridge for up to 3-4 days. This helps maintain the salmon’s texture while preventing the sauce from becoming too runny. When you’re ready to eat, simply reheat the salmon in the microwave or on a stovetop and drizzle the sauce over it.


Can I use other fish for this recipe?

Yes! You can substitute salmon with other firm white fish like cod, tilapia, or mahi-mahi. Just keep in mind that the cooking times will vary depending on the thickness of the fillets, so adjust accordingly.


How do I make the sauce thicker or thinner?

If you prefer a thicker sauce, let it simmer longer to reduce it further, or add a little more parmesan cheese. For a thinner sauce, add more chicken broth or a splash of cream until you reach your desired consistency.

Posted on Leave a comment

Hearty Egg White Muffins

vegetable egg muffins

When your mornings are a whirlwind, nothing beats having a ready-to-go, delicious, and healthy breakfast at your fingertips. Enter: Heart-Shaped Egg White Muffins! These protein-packed, veggie-loaded muffins are perfect for busy individuals who crave restaurant-quality flavor without sacrificing their healthy goals. Plus, they’re so cute, they’ll make you smile before your first sip of coffee!

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

Calories: 72kcal | Carbohydrates: 2g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 200mg | Potassium: 218mg | Fiber: 0.5g | Sugar: 1g | Vitamin A: 466IU | Vitamin C: 22mg | Calcium: 35mg | Iron: 0.2mg

vegetable egg muffins

vegetable egg muffins

Hearty Egg White Muffins

These Heart-Shaped Egg White Muffins are a healthy, protein-packed meal prep option filled with broccoli, red bell peppers, and melty cheese.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Cuisine American
Servings 6
Calories 72 kcal

Equipment

  • knife
  • cutting board
  • muffin pans
  • oven

Ingredients
  

  • 2.5 cups egg whites
  • 1/2 cup chopped broccoli
  • 1/2 cup red bell peppers (diced)
  • 1/4 cup shredded cheese

Instructions
 

  • Preheat the Oven: Set your oven to 350°F (175°C). Lightly grease your heart-shaped silicone muffin pan with cooking spray to ensure easy muffin removal.
  • Fill the Muffin Cups: Pour the egg whites into the muffin cups, filling each about ¾ full. The heart shapes add such a charming touch!
  • Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers among the muffin cups. This ensures every bite is filled with colorful, fresh flavor.
  • Bake to Perfection: Pop the pan in the oven and bake for 20 to 25 minutes, or until the egg whites are fully set. The tops should look firm, not jiggly.
  • Cool & Release: Once done, let the muffins cool for a few minutes. Then, use a knife to gently loosen the edges and pop them out of the pan. Voila!

Video

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: 72kcalCarbohydrates: 2gProtein: 12gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 4mgSodium: 200mgPotassium: 218mgFiber: 0.5gSugar: 1gVitamin A: 466IUVitamin C: 22mgCalcium: 35mgIron: 0.2mg

The PrepYoSelf Newsletter

Why You’ll Love These Egg White Muffins:

  • Easy Meal Prep: Make a batch on Sunday, and you’ll have breakfast handled all week.
  • Healthy & Wholesome: Packed with protein, veggies, and just enough cheese to make them crave-worthy.
  • Grab-and-Go: Perfect for busy mornings, quick snacks, or even a light lunch with a side salad.
  • Adorable Presentation: Using a heart-shaped silicone muffin pan adds a fun twist, making them great for sharing with family or even meal prepping for special occasions.

Simple Ingredients You’ll Need

  • Egg Whites: Egg whites are the base of this recipe, providing a lean source of protein without the extra calories and fat found in whole eggs. They create a light and fluffy texture in the muffins and allow the vibrant colors of the veggies to shine through. Plus, they’re super versatile, soaking up the flavors of the ingredients around them—making every bite delicious!
  • Broccoli: Broccoli is not only packed with fiber, vitamins C and K, and antioxidants, but it also adds a satisfying crunch to the muffins. When finely chopped, broccoli softens just enough while baking, maintaining its bright green color and a bit of bite. It pairs beautifully with egg whites, adding both flavor and nutrition to each muffin.
  • Red Bell Peppers: Diced red bell peppers add a natural sweetness that balances the savory flavors of the muffins. Their vibrant red hue makes these egg white muffins visually appealing and boosts the dish with vitamins A and C. Red bell peppers also have a slightly crisp texture, complementing the softer egg whites and broccoli.
  • Shredded Cheese: A sprinkle of shredded cheese (cheddar, mozzarella, or your favorite variety) ties everything together. As the muffins bake, the cheese melts, adding a creamy, slightly salty flavor that makes each bite feel indulgent—without going overboard. Cheese also adds a golden, appetizing finish to the muffins, making them look as good as they taste.

vegetable egg muffins

How to Meal Prep This Breakfast Recipe

  1. Preheat the Oven: Preheat your oven to 350°F (175°C). While it’s heating up, lightly grease a heart-shaped silicone muffin pan with cooking spray to prevent sticking.
  2. Prepare the Muffin Cups: Pour the egg whites directly into each muffin cup, filling them about ¾ of the way full. This gives them room to puff up as they bake.
  3. Add the Veggies: Evenly distribute the chopped broccoli and diced red bell peppers into each cup. Try to push the veggies down slightly so they’re covered by the egg whites—this helps them cook evenly.
  4. Top with Cheese: Sprinkle a pinch of shredded cheese into each cup. The cheese will melt and create a delicious, savory layer on top.
  5. Bake: Carefully place the muffin pan in the preheated oven. Bake for 20 to 25 minutes, or until the egg whites are fully set. You’ll know they’re ready when the tops look firm and no longer jiggle when you gently shake the pan.
  6. Cool & Release: Remove the muffins from the oven and let them cool in the pan for about 5 minutes. Then, use a small knife or spatula to gently loosen the edges before popping them out.

vegetable egg muffins

Pairing Tips:

  • Whole Grain Toast: Add avocado for healthy fats and fiber.
  • Fresh Fruit: Berries, sliced melon, or a citrusy fruit salad add natural sweetness and a boost of vitamins.
  • Greek Yogurt: For extra protein and a creamy texture, drizzle with a bit of honey or sprinkle with granola.
  • Apple Slices & Nut Butter: Adds crunch and healthy fats.
  • Cottage Cheese & Cherry Tomatoes: A fresh and protein-rich option to keep you energized.
  • Charcuterie Board: Include fresh fruits, nuts, cheeses, and whole-grain crackers.
  • Mini Pancakes or Waffles: Offer a touch of sweetness to balance the savory muffins.

vegetable egg muffins

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Frequently Asked Questions

Can I use whole eggs instead of egg whites?

Absolutely! Substitute 2 ½ cups of egg whites with about 10-12 whole eggs. Whisk them well before pouring into the muffin cups.


Can I freeze the egg white muffins?

Yes! Let them cool completely, then freeze in a single layer before transferring to a freezer-safe bag. They’ll keep for up to 3 months.


How do I reheat the muffins?

Microwave for 30-60 seconds if refrigerated, or about 90 seconds if frozen. You can also reheat them in the oven at 350°F for 10 minutes for a crispier texture.

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One Pan Thai Red Curry Cod

thai red curry cod

Looking to shake up your weekly meal prep with something bold, vibrant, and downright delicious? Let me introduce you to this Thai-Inspired Coconut Cod—a dish that’s bursting with rich, creamy flavors and fresh ingredients that’ll make your taste buds do a happy dance. Whether you’re juggling work, family, or just craving something new, this recipe is here to deliver.

This post may contain affiliate links. Read the disclosure policy.

Calories: 497kcal | Carbohydrates: 17g | Protein: 35g | Fat: 34g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 73mg | Sodium: 1055mg | Potassium: 1248mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2851IU | Vitamin C: 125mg | Calcium: 112mg | Iron: 6mg

thai red curry cod

thai red curry cod

One Pan Thai Red Curry Cod

Give this Thai-Inspired Red Curry Cod a spot in your meal prep rotation, and watch it become a go-to favorite. It’s comforting, fresh, and totally crave-worthy. Happy cooking
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 497 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz cod fillets
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 2 tablespoons garlic cloves (minced)
  • 2 tablespoons fresh ginger (minced)
  • 1 yellow bell pepper (sliced)
  • 4 fresh basil leaves
  • 2 tablespoons red curry paste
  • 1 cup coconut milk
  • 1/2 cup vegetable broth (or water, if needed to thin out the sauce)
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon olive oil

Instructions
 

  • Heat olive oil in a large skillet over medium heat. Add the red onions, green onions, garlic, and ginger. Sauté for 2-3 minutes until fragrant and softened.
  • Stir in the Thai red curry paste, mixing well to coat the aromatics.
  • Pour in the coconut milk and stir until combined. Add the fish sauce for that umami punch.
  • Gently place the cod fillets into the coconut broth. Add the sliced yellow bell peppers and fresh basil leaves.
  • Cover the skillet with a lid and reduce the heat to medium-low. Let it simmer gently for 10-12 minutes until the cod is cooked through and flaky.
  • If the sauce thickens too much, add a splash of water or vegetable broth to loosen it up.
  • Finish with a squeeze of fresh lime juice and garnish with extra basil leaves. Serve over fluffy rice or slurp-worthy rice noodles

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: 497kcalCarbohydrates: 17gProtein: 35gFat: 34gSaturated Fat: 23gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 73mgSodium: 1055mgPotassium: 1248mgFiber: 2gSugar: 3gVitamin A: 2851IUVitamin C: 125mgCalcium: 112mgIron: 6mg

Reasons Why This Recipe Is Perfect for Your Meal Prep:

  • Quick & Easy: Ready in under 30 minutes, it’s perfect for busy weekdays when time is tight but you still crave something wholesome.
  • One-Pan Wonder: Fewer dishes to wash means less time cleaning and more time enjoying your flavorful creation.
  • Meal Prep Friendly: The flavors deepen beautifully as it sits, making your leftovers taste even better the next day.
  • Nutrient-Packed: Cod is lean and protein-rich, while the veggies add fiber and antioxidants. A well-balanced, guilt-free meal!
  • Customizable: Spice lover? Add extra curry paste. Veggie fan? Toss in snap peas or carrots. Make it your own!
  • Exotic Yet Accessible: It brings Thai-inspired flavors to your kitchen with pantry-friendly ingredients.
  • Family-Approved: Mild, creamy, and subtly spiced, it’s a dish the whole family can enjoy—even picky eaters!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod fillets: Mild and flaky, cod absorbs the rich, aromatic flavors of the curry and coconut milk, making it the perfect protein base.
  • Red onions (diced): Adds a sweet, slightly sharp flavor that balances the creaminess of the coconut milk.
  • Green onions (chopped): Offers a fresh, slightly peppery bite that brightens the dish.
  • Garlic cloves (minced): Infuses the dish with a bold, savory depth that complements the curry paste.
  • Fresh Ginger (minced): Adds a warm, zesty kick that enhances the Thai-inspired flavors.
  • Yellow bell pepper (sliced): Sweet and crunchy, it provides a pop of color and texture against the tender cod.
  • Fresh basil leaves: Introduces a fragrant, herbal note that pairs beautifully with the creamy coconut base.
  • Thai red curry paste: The heart of the dish, bringing a spicy, aromatic depth with flavors of lemongrass, chili, and spices.
  • 1 cup coconut milk: Creates a rich, creamy sauce that mellows the heat of the curry paste and adds luscious texture.
  • Vegetable broth (or water if needed to thin out the broth): Lightens the sauce slightly, ensuring the perfect consistency without diluting flavor.
  • Lime juice: Adds a bright, tangy finish that cuts through the richness, enhancing all the flavors.
  • Fish sauce (adjust to taste): Provides umami depth and a subtle salty kick that ties everything together.

thai red curry cod

How to Meal Prep Thai Red Curry Cod

  1. Heat the olive oil: Pour 1 tablespoon of olive oil into a large skillet and place it over medium heat. Allow the oil to warm up for about 30 seconds until it shimmers slightly, which means it’s hot enough to cook the aromatics.
  2. Cook the aromatics: Add the diced red onions, chopped green onions, minced garlic, and minced ginger to the skillet. Stir them frequently with a wooden spoon or spatula and cook for 2-3 minutes until they become soft and fragrant, releasing their natural oils.
  3. Add the curry paste: Spoon in the Thai red curry paste and stir well to combine it with the cooked aromatics. Let it cook for 1 minute to bloom the spices, which will enhance the flavor of the dish.
  4. Create the sauce: Slowly pour in the coconut milk while stirring to create a smooth, creamy mixture. Add the fish sauce at this stage to infuse the sauce with umami flavor. Continue stirring until everything is well combined.
  5. Add the cod and vegetables: Gently place the cod fillets into the coconut curry sauce, making sure they’re partially submerged for even cooking. Scatter the sliced yellow bell peppers and fresh basil leaves around the fish.
  6. Simmer the dish: Cover the skillet with a lid to trap the heat and moisture. Reduce the heat to medium-low to prevent the sauce from boiling too vigorously. Let the dish simmer gently for 10-12 minutes. Check the cod by gently flaking it with a fork—it should be opaque and easily flake apart when fully cooked.
  7. Adjust the consistency: If the sauce seems too thick, add a splash of vegetable broth or water to loosen it up. Stir gently to combine without breaking the cod fillets.
  8. Finish with lime: Once the cod is cooked through, turn off the heat. Squeeze fresh lime juice over the dish to brighten the flavors. Garnish with extra basil leaves for a fresh, aromatic finish.
  9. Serve and enjoy: Serve the Thai-Inspired Coconut Cod over a bed of steamed rice or rice noodles to soak up the delicious sauce. Enjoy your flavorful, nutritious meal!

thai red curry cod

Pairing Tips for Red Curry Cod

  • Serve with grains: Pair with jasmine rice, brown rice, or quinoa for a fiber-rich, satisfying base.
  • Add fresh sides: A simple cucumber salad with lime juice and chili flakes offers a refreshing, crunchy contrast.
  • Steamed Broccoli or Bok Choy: Simple steamed greens balance the rich flavors with a clean, fresh bite.
  • Toppings: Top with chopped peanuts or cashews for an extra crunch.

thai red curry cod

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Frequently Asked Questions

Can I use frozen cod?

Yes, just make sure to thaw the cod completely and pat it dry before cooking to prevent excess water from diluting the sauce.


Is this dish spicy?

It has a mild kick from the Thai red curry paste, but you can adjust the heat by adding more or less curry paste to suit your taste.


What can I use instead of fish sauce?

You can use salt, soy sauce, or even miso paste for an umami boost.