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Oven Baked Chicken Wings and Crispy Plantain Chips

chicken wings with plantain chips

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

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chicken wings with plantain chips

Why We Love These Chicken Wings

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

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

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

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

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Ingredients You’ll Need

  • Baking chicken wings significantly reduces the saturated fat content compared to deep-frying. Saturated fats are associated with various health concerns, and by opting for baking, you’re making a heart-smart choice. Oven-baking uses considerably less oil compared to deep-frying, which helps control calorie intake. You can enjoy the crispy texture without excess calories, making it a healthier choice for weight-conscious individuals.
  • Plantains are loaded with essential vitamins, particularly vitamin A, which is crucial for maintaining healthy vision and skin. They also contain vitamin C, which supports the immune system. Plantain chips are a good source of dietary fiber. Fiber aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full, which can assist with weight management.
  • These chips are potassium-rich, which plays a vital role in regulating blood pressure and supporting proper muscle and nerve function.
  • When baked rather than fried, plantain chips are a low-fat snack option. This helps keep your calorie intake in check and promotes heart health.
  • Plantains are naturally gluten-free, making them suitable for individuals with gluten sensitivities or those following a gluten-free diet. They’re incredibly versatile and can be seasoned to suit your taste preferences.
chicken wings with plantain chips

How to Meal Prep Chicken Wings and Plantain Chips

  1. Preheat the oven to a toasty 425°F (220°C).
  2. In a mixing bowl, season the chicken wings with paprika, chili powder, cumin, garlic powder, salt, and pepper. Drizzle with olive oil and give them a good rub until they’re fully coated.
  3. Place the chicken wings on a baking sheet lined with parchment paper. Bake for 35-40 minutes, or until they reach an internal temperature of 165°F (74°C). Golden and crispy, just the way you like them!
  4. Meanwhile, peel the plantains and slice them into coins.
  5. In another mixing bowl, season the plantain chips with the same spice blend used for the chicken wings. Add olive oil and coat them thoroughly.
  6. Lay the seasoned plantain chips on a separate sheet pan, making sure they’re not crowded. Bake in the oven for about 20-25 minutes, flipping them over halfway through the cooking time. You’ll know they’re ready when they turn crispy and slightly caramelized.

Reference the recipe card below for detailed instructions.

chicken wings with plantain chips

Meal Prep Tips for Chicken Wings and Plantain Chips

  • Storage Tips: Divide your baked chicken wings and plantain chips into meal-sized portions before storing them. This makes it easier to grab and go when you’re ready to eat. Use airtight containers to store your prepped meals. This helps maintain freshness and prevents any flavors from mingling. Store your prepped meals in the refrigerator for up to 3-4 days. If you want to keep them longer, consider freezing them for up to 2-3 months.
  • Reheating Tips: For best results, reheat your oven-baked chicken wings in the oven at 350°F (175°C) for about 10-15 minutes or until they are heated through. This will help maintain their crispiness. To reheat plantain chips, spread them out on a baking sheet and bake at 350°F (175°C) for 5-10 minutes to regain their crisp texture. If you have an air fryer, it’s an excellent tool for reheating. Preheat the air fryer to 350°F (175°C) and place the wings and chips inside for about 3-5 minutes until they are warmed and crispy again.
  • Ingredient Preparation Tips: When seasoning your chicken wings and plantain chips, consider preparing a larger batch of the spice mixture. Store the extra mix in an airtight container for future use, saving time on future meal preps. f you have time, marinate the chicken wings in the spice mixture for a few hours or even overnight. This allows the flavors to penetrate the meat deeply, resulting in an even more flavorful dish.
  • Ingredient Variations: Experiment with different seasoning blends to keep your meal prep exciting. Try adding a dash of lemon zest or your favorite herbs to the mix.
  • Air Fryer Adaptation: If you prefer to use an air fryer for this meal prep recipe, preheat your air fryer to 360 F. Place the seasoned chicken wings and plantain chips in a single layer in the air fryer basket. You may need to cook them in batches to ensure they cook evenly. Air fry the chicken wings for about 22-24 minutes, flipping them halfway through for even cooking. Check for doneness by ensuring they reach an internal temperature of 165°F (74°C). For the plantain chips, air fry them for about 8-10 minutes, shaking the basket or flipping them halfway through. Keep a close eye on both the chicken wings and plantain chips to prevent overcooking. Cooking times may vary slightly depending on your specific air fryer model, so adjust as needed.
chicken wings with plantain chips
wings and plantain chips

Oven Baked Chicken Wings and Plantain Chips

Savor the goodness of perfectly seasoned oven-baked chicken wings and crispy plantain chips for a healthy, flavor-packed meal prep that beats takeout any day
No ratings yet
Prep Time 5 minutes
Cook Time 40 minutes
Course dinner, lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

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

Ingredients
  

Chicken Wings

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

Plantain Chips

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

Optional

  • 2 tbsp fresh cilantro (chopped)

Instructions
 

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

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Frequently Asked Questions

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

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


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

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


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

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

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Low Carb Prosciutto Wrapped Chicken Salad

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

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

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

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

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

  • With just a few simple steps, you can have this delicious meal ready in no time, making it ideal for those hectic days when you’re juggling work and life.
  • This recipe is loaded with lean protein from chicken tenderloins, and it’s brimming with nutrients from fresh ingredients like spring mix and cherry tomatoes. Plus, it’s lower in calories and fat than other lunch options, helping you stay on your weight management journey.
  • Wrapping chicken tenderloins in prosciutto adds a burst of savory flavor without the need for elaborate seasoning. It’s a simple yet elegant touch that elevates your meal.
  • You can easily customize this salad to suit your taste. Add your favorite veggies, nuts, or cheese for an extra layer of flavor and texture.

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What You Need to Make This Low Carb Chicken Salad

  • Chicken Tenderloins: Lean and packed with protein, this will help you stay full until dinner time
  • Prosciutto: Adds a delightful salty flavor and a crispy texture to the chicken.
  • Boiled Eggs: Protein-packed and creamy, boiled eggs provide a rich contrast to the salad.
  • Cherry Tomatoes: Bursting with freshness and color, they add a juicy pop to every bite.
  • Spring Mix: A vibrant blend of baby lettuces and greens that serve as the perfect salad base.

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

Simple Basic Steps to Meal Prep this Prosciutto Chicken Salad

  1. Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let them cool before peeling and slicing them in half.
  2. Preheat your oven to 400°F (200°C). Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan. Wrap each chicken tenderloin with slices of prosciutto.
  3. Bake in the oven for about 15-20 minutes until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).
  4. Meanwhile, In a small bowl, mix together the juice of the lemons with the olive oil, Dijon mustard, honey, and your favorite seasonings. Whisk until blended well.
  5. Serve the chicken and boiled eggs on top of the spring mix.
  6. Drizzle the salad with the homemade dressing and top it off with those fresh, juicy cherry tomatoes.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Low Carb Prosciutto Chicken Salad

  • Storage Tips: Store your Prosciutto Wrapped Chicken Salad in an airtight container in the refrigerator. This dish can stay fresh for up to four days. Keep the salad dressing in a separate, small container or drizzle it over the salad just before serving to prevent the greens from wilting prematurely.
  • Reheating Tips: To reheat the chicken, place it in the microwave for about 1-2 minutes or until it’s warmed through. You can also use an oven or toaster oven at a low temperature (around 300°F or 150°C) to maintain its crispy prosciutto wrap.
  • Ingredient Swaps and Tips: Swap chicken for turkey tenderloins or even tofu for a vegetarian twist. Experiment with different greens like arugula or spinach. Add a handful of nuts or seeds for extra crunch.

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

Chicken Salad

Prosciutto Wrapped Chicken Salad

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

Equipment

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

Ingredients
  

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

Salad Dressing

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

Instructions
 

Eggs

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

Chicken & Prosciutto

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

Salad Dressing

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

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Frequently Asked Questions

Can I use chicken breast instead of tenderloins?

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


Is this salad suitable for weight management and healthy eating?

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


Can I use store-bought salad dressing?

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

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Island Spiced Pork Loin with Butternut Squash & Apples

round plate with sliced pork tenderloin and diced butternut squash

Island-Spiced Pork Loin with Butternut Squash and Apples is a meal prepper’s dream come true! The spicy, sweet, and savory notes from the pork marinade, the tender and caramelized qualities of the roasted butternut squash, the crispness and freshness of the apples, and the mild sweetness of the red onions all come together to create a balanced, satisfying, and visually stunning meal that’s perfect for meal prep. This easy pork meal prep adds new variations to your usual routine of chicken and beef.

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

round plate with sliced pork tenderloin and diced butternut squash

Why This Recipe is Great for Meal Prep

A balanced meal isn’t complete without a generous helping of veggies, and this dish delivers! Butternut squash, apples, and red onions come together to create a vibrant, colorful, and nutritious side dish. The butternut squash adds a hearty dose of vitamins and fiber, while the apples provide a touch of sweetness and a pop of fruity flavor.

Speaking of fruit, it’s not just an afterthought in this recipe. Apples, with their natural sweetness, complement the savory pork beautifully. Plus, they add a delightful crunch and freshness that elevates the entire dish. This isn’t your typical pork and apple pairing; it’s a symphony of flavors!

Last but not least, the convenience factor. Meal prepping can sometimes feel like a chore, but this recipe simplifies the process. You can easily prepare the pork marinade in advance, so when it’s time to cook, all you have to do is sear the pork, pop it in the oven alongside the seasoned veggies, and voilà! You’ve got several delicious, portion-controlled meals ready to go for the week ahead.

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Here’s What You Need to Make Island Spiced Pork Tenderloin

  • Pork Tenderloin: Pork tenderloin is a lean and tender cut of meat. It’s low in fat and high in protein, making it an excellent choice for a balanced meal. The marinade, featuring sriracha, cinnamon, chili powder, garlic powder, and brown sugar, adds layers of flavor. Sriracha provides heat, cinnamon brings warmth, chili powder adds a spicy kick, garlic powder infuses savory notes, and brown sugar balances it all with sweetness.
  • Butternut Squash: Butternut squash is a fall favorite that’s both nutritious and delicious. It’s rich in vitamins like A and C, as well as fiber, making it a nutritious addition to your meal. Roasting the butternut squash enhances its natural sweetness, creating caramelized edges and a creamy interior.
  • Apples: Apples provide a touch of natural sweetness and a pleasant crunch to the dish. They’re a source of vitamins and dietary fiber, making them a healthy choice. When roasted, apples release their juices, mingling with the savory flavors of the pork and spices for a delightful contrast.
  • Red Onions: Red onions add a pop of color and a mild, sweet flavor when roasted.

round plate with sliced, meal prepped pork tenderloin and diced butternut squash

How to Meal Prep Island Spiced Pork

  1. Preheat your oven to a toasty 400°F (200°C). While it’s heating up, grab a sheet pan and arrange your butternut squash, apples, and red onions on it. Sprinkle them with a pinch of salt and a dusting of garlic powder, then drizzle with olive oil. Pop the pan into the oven and let those flavors mingle for 15-20 minutes.
  2. While your veggies are roasting to perfection, mix together the pork marinade in a small bowl. Coat your pork tenderloin generously with this mouthwatering blend.
  3. Heat up a pan over medium-high heat, add a touch of oil, and sear the pork on all sides until it’s beautifully browned. This should take about 3-4 minutes.
  4. Once the pork is seared to perfection, transfer it to the oven and let it finish cooking for about 20-25 minutes or until it reaches an internal temperature of 145°F (63°C).
  5. Cook on medium setting for 45 minutes.
  6. Finally, let your magnificent creation rest on the countertop for a few moments before you slice it up. Serve it alongside those roasted veggies for a pork meal prep masterpiece that’s sure to impress!

Reference the recipe card below for detailed instructions.

round plate with sliced, meal prepped pork tenderloin and diced butternut squash

Pork Meal Prep Tips for Island Spiced Pork

  • Storage Tips: After cooking, let the pork loin cool to room temperature before storing it in an airtight container or resealable plastic bag. Store it in the refrigerator for up to 3-4 days. For longer storage, consider freezing it for up to 2-3 months. The roasted butternut squash, apples, and red onions can also be stored in a separate airtight container in the refrigerator for 3-4 days. However, they may lose some of their texture and crispness over time. If you have any leftover marinade, you can store it in an airtight container in the refrigerator for up to a week. You might even use it as a flavorful sauce for other dishes.
  • Reheating Tips: To reheat the pork loin, preheat your oven to 350°F (175°C). Place the sliced pork in an ovenproof dish, cover it with aluminum foil to prevent drying out, and warm it for about 10-15 minutes or until heated through. Alternatively, you can reheat individual slices in the microwave for a shorter period, but be cautious not to overcook and dry out the meat. Reheat the roasted veggies in the oven at 350°F (175°C) for about 10 minutes to restore their crispness and flavor. You can also use the microwave, but they may become slightly softer.
  •  Ingredient Swaps: If you’re not a pork fan, you can swap the pork tenderloin with chicken breast or turkey tenderloin. Adjust the cooking time accordingly to ensure your chosen protein reaches a safe internal temperature. Feel free to get creative with the marinade. You can use different spices and herbs like paprika, thyme, or rosemary, depending on your flavor preferences. If you prefer a milder spice level, reduce the sriracha or omit it altogether. While butternut squash, apples, and red onions are a wonderful combination, you can swap them with other seasonal vegetables like sweet potatoes, carrots, or Brussels sprouts. Just adjust the roasting time to suit the different vegetables.

meal prep containers with sliced pork tenderloin and diced butternut squash

Round plate with sliced pork tenderloin and diced butternut squash.

Island Spiced Pork Loin with Squash

Indulge in a symphony of flavors with Island-Spiced Pork Loin, marinated to perfection and paired with roasted butternut squash, apples, and red onions for a balanced, satisfying meal prep masterpiece!
No ratings yet
Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American, Caribbean
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • sheet pan
  • oven

Ingredients
  

Pork Loin and Marinade

  • 12 oz pork tenderloin
  • 1 tbsp sriracha
  • 1/4 tsp cinnamon
  • 1/4 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp brown sugar
  • 1 tbsp olive oil

Roasted Vegetables

  • 2 cups butternut squash (diced)
  • 1 green apple (diced)
  • 1/4 cup red onions (diced)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F. Place the butternut squash, apples, and red onions on a sheet pan. Season with salt, garlic powder, and coat with olive oil. Place in the oven to bake for about 15-20 minutes.
  • Meanwhile, mix together the pork marinade in a small bowl. Then, fully coat the pork tenderloin with the marinade.
  • Add oil to a heated pan on medium high heat and sear the pork. Rotate the pork until all sides are seared. This will take about 3 to 4 minutes.
  • Transfer the pork loin to a sheet pan and let it finish cooking in the oven for about 20 o 25 minutes until it reaches an internal temperature of 145F. Remove it from the oven and let it rest on the counter top before slicing it. Enjoy the pork with the roasted vegetables.

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Frequently Asked Questions

Can I use a different cut of pork? 

While pork tenderloin works wonderfully in this recipe due to its tenderness, you can also use pork chops or boneless pork loin. Just be mindful of differences in cooking times.


Can I use a different type of squash?

Certainly, you can swap butternut squash with acorn squash, delicata squash, or even sweet potatoes for variety. Adjust the roasting time as needed.


What can I serve this dish with aside from roasted veggies?

This dish pairs well with a variety of sides, such as rice, quinoa, or a simple salad. You can also drizzle a balsamic glaze or gravy over the pork for added flavor.

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Grilled Cherry Chipotle Glazed Chicken Lettuce Wraps

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

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

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

Why this chicken lettuce wrap recipe is better than takeout:

  • The contrast of tender, juicy chicken, smoky grilled corn, and crunchy lettuce provides a satisfying medley of textures.
  • The glaze’s sweet, smoky, and slightly spicy flavors create a harmonious balance that’s reminiscent of your favorite takeout dishes.
  • The cherry chipotle glaze not only adds incredible flavor but also helps preserve the chicken’s moisture, preventing it from becoming dry during reheating.
  • Homemade meals like these chicken lettuce wraps give you control over the ingredients, allowing you to make healthier choices.
  • You can reduce sodium and unhealthy fats, ensuring you get a balanced, nourishing meal without sacrificing taste.

The PrepYoSelf Newsletter

Ingredients you’ll need

  • Chicken: Chicken is high in protein, making them a healthy choice for meal prep.
  • Marinade: The combination of sweet frozen cherries and smoky chipotle peppers in adobo sauce creates a dynamic flavor profile that will tantalize your taste buds. The marinade uses pantry staples like soy sauce, garlic, and honey, minimizing the need for pricey specialty ingredients.
  • Lettuce: Lettuce leaves provide a low-carb, low-calorie base, and adding fresh vegetables like cucumber, tomatoes, and avocado boosts the nutritional value.

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

The Cooking Technique:

  1. Preheat your oven to 400°F.
  2. Season corn with garlic powder and salt, coat with olive oil, and roast for 15 minutes.
  3. Blend chipotle peppers in adobo sauce, frozen cherries, soy sauce, garlic, honey, and olive oil until smooth.
  4. Marinate the chicken, ensuring it’s fully coated.
  5. Sear the chicken on an indoor grill for 5-6 minutes per side or until it reaches an internal temperature of 165°F.
  6. Allow the chicken to rest for a few minutes before slicing it into thin strips.
  7. Serve the chicken wrapped in lettuce leaves, topped with roasted corn, cucumbers, tomatoes, sliced avocado, and fresh cilantro.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Cherry Chipotle Chicken

  • Storage Tips: Store the lettuce leaves and toppings separately from the chicken and toppings to maintain freshness. Keep the chicken in an airtight container in the refrigerator for up to 3-4 days. You can also freeze it for longer storage, ensuring it’s well-wrapped to prevent freezer burn. If you have leftover chipotle cherry glaze or any dipping sauce, store it in a sealed container in the refrigerator. It can be used for future meals or as a dipping sauce for snacks.
  • Reheating Tips: To reheat the chicken and corn, place it in the microwave for 1-2 minutes or in a skillet on medium heat until warmed through. You can add a touch of butter or olive oil for extra flavor.
  • Ingredient Swaps: Experiment with different proteins like shrimp, ground turkey, or even tofu for a unique twist. Adjust cooking times and marinades accordingly. If cherries aren’t available, you can substitute them with other frozen fruits like raspberries, blackberries, or even pineapple to achieve a sweet and tangy glaze. If you prefer something heartier than lettuce for the chicken lettuce wraps, use cabbage leaves, collard greens, or even whole-grain tortillas as wrap alternatives.

chipotle chicken lettuce wraps

Grilled Cherry Chipotle Chicken Lettuce Wraps

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

Equipment

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

Ingredients
  

Chicken and Marinade

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

Corn

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

Lettuce Wraps

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

Instructions
 

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

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Frequently Asked Questions

Can I use fresh cherries instead of frozen ones?

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


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

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


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

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

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Baked Sweet Potato Egg Frittata

round plate with baked eggs and sweet potato

This oven-baked sweet potato egg frittata is a hearty dish that boasts a delightful combination of velvety eggs, the wholesome goodness of sweet potatoes, and the fresh pop of green onions. Whether you’re a meal prep enthusiast looking for a weekly staple or a busy individual in need of quick, satisfying meals, this frittata has got you covered.

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round plate with baked egg frittata and sweet potato

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Here’s why you need to make this:

When you’re in the midst of a hectic week, the last thing you want to do is spend hours in the kitchen every day. This egg frittata allows you to prepare a substantial portion of your meals in one go. With just one batch, you’ll have several portions ready to enjoy throughout the week.

Sweet potatoes and eggs are nutritional powerhouses. Sweet potatoes provide vitamins, minerals, and fiber, while eggs offer high-quality protein and essential nutrients. By meal prepping this frittata, you ensure you’re consistently fueling your body with these healthful ingredients.

Meal prepping with ingredients like eggs and sweet potatoes is incredibly budget-friendly. These staples are readily available and cost-effective, making it easier on your wallet while still providing a nutritious and delicious meal option.

Simple Ingredients for Sweet Potato Egg Frittata

  • Large Eggs: Eggs are a fantastic source of protein and nutrients like vitamin B12 and choline. They add a creamy texture and hold everything together in our frittata.
  • Small Sweet Potato: Sweet potatoes are not only delicious but also packed with vitamins, minerals, and fiber. They provide natural sweetness and a hearty base for our frittata.
  • Green Onions: These little green wonders add a burst of freshness and a mild oniony kick. They’re rich in vitamins A and K, and they make our frittata look oh-so-pretty.
  • Olive Oil: A touch of heart-healthy olive oil not only prevents sticking but also imparts a delightful flavor to our dish. It’s the secret ingredient that ties everything together.

round plate with baked egg frittata and sweet potato

How to Make Breakfast Sweet Potato Egg Frittata

  1. First things first, pre-heat your oven to a toasty 400°F (200°C). We want it nice and hot for our frittata.
  2. Grab that small sweet potato and give it a good peel. Then, slice it into thin rounds, about 1/4 inch thick. These sweet potato slices will serve as the foundation of our frittata.
  3. In a mixing bowl, crack in those large eggs, and give them a good whisk. Add a pinch of salt to taste, and mix it all together. The salt enhances the flavors and makes our frittata sing.
  4. Take a baking dish and generously grease it with a drizzle of olive oil. This not only prevents sticking but also adds that extra layer of flavor.
  5. Now, arrange those sweet potato slices in the baking dish. Pour the whisked eggs over them, ensuring they’re all cozy and covered. Sprinkle our fresh, chopped green onions on top for that extra zing.
  6. Pop the dish into your pre-heated oven and let it bake for around 10-15 minutes, or until the eggs are firm and set. You’ll know it’s ready when the edges turn a lovely golden brown.

Reference the recipe card below for detailed instructions.

glass meal prep containers with baked egg frittata and sweet potato

Meal Prep Tips for Egg Frittata:

  • Storage: Once your frittata has cooled, slice it into individual portions. Store them in airtight containers in the fridge for up to four days.
  • Reheating: Reheat your slices in the microwave for a quick meal on the go, or pop them back in the oven for a few minutes to maintain that delightful crispiness.
  • Ingredient Swaps: Get creative with your frittata by swapping in different veggies, cheeses, or even adding cooked bacon or sausage for extra protein and flavor.
  • Leftovers: Frittata slices make fantastic breakfast sandwiches or can be diced and added to salads or grain bowls for a quick, protein-packed meal.

glass meal prep containers with baked egg frittata and sweet potato

sweet potato frittata
Print Recipe
No ratings yet

Sweet Potato Egg Frittata

Oven-Baked Sweet Potato Egg Frittata: A wholesome and budget-friendly meal prep option featuring eggs, sweet potatoes, and green onions, all baked to perfection for a satisfying and nutritious delight.
Prep Time5 minutes
Cook Time15 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast ideas
Servings: 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients

  • 4 each large eggs
  • 1 each small sweet potato
  • 1 tbsp green onions (chopped)
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions

  • Pre-heat the oven to 400F
  • Peel and slice the sweet potato into 1/4 inch rounds
  • Whisk the eggs in a bowl and add salt
  • Grease a baking dish with olive oil
  • Place the sweet potato slices in the baking dish and pour the whisked eggs over the sweet potato slices. Garnish the top with the chopped green onions.
  • Bake in the oven for 10-15 minutes until the eggs firmly set

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Frequently Asked Questions

Can I use other vegetables in this frittata?

Absolutely! Feel free to get creative and add your favorite veggies, like bell peppers, spinach, or mushrooms, to customize the frittata to your liking.


Can I use other types of potatoes instead of sweet potatoes?

While sweet potatoes are recommended for their natural sweetness and nutrition, you can use regular potatoes or even Yukon Gold potatoes if you prefer a different flavor and texture.


Are there any variations to add extra flavor?

Absolutely! Try adding your favorite herbs, spices, or cheese for extra flavor. Crumbled feta, cheddar, or parmesan cheese work beautifully.

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Air Fryer Apricot Glazed Chicken with Broccoli

round plate with air fryer chicken and broccoli

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

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

round plate with air fryer chicken and broccoli

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

  • The succulent chicken thighs in this recipe are bathed in a delectable glaze made from soy sauce, apricot, honey, garlic powder, and ginger powder. This combination delivers a burst of sweet and savory flavors that will leave your taste buds dancing with delight.
  • Meal prepping with chicken thighs and broccoli is not only scrumptious but also gentle on your wallet. Chicken thighs are an economical choice, and with a little creativity, you can turn them into a gourmet meal. Plus, using simple ingredients like soy sauce, honey, and spices means you won’t break the bank.
  • With the magic of the air fryer, you’ll have your meals prepped in a breeze. The air fryer’s speedy cooking time and minimal cleanup make it a kitchen superhero for busy individuals who need to meal prep in a flash.

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

  • Chicken Thighs: Chicken thighs are the star of this dish, and they’re a fantastic choice for meal prep. They’re more flavorful and juicier than chicken breasts, making them a preferred option for many. The dark meat of thighs is known for its tenderness and rich taste. Plus, they are typically more budget-friendly than chicken breasts.
  • Soy sauce: A staple in Asian cuisine and adds a depth of savory umami flavor to the dish. It’s made from fermented soybeans and wheat, which are brewed with salt and water. In this recipe, it not only enhances the chicken’s taste but also serves as a base for the glaze.
  • Apricots: This fruit provides a natural sweetness to balance out the savory components of the dish. They are also a great source of vitamins A and C, which can add a hint of fruity brightness to your glaze. When diced and blended, apricots create a smooth, luscious consistency.
  • Honey: It adds sweetness and a hint of floral flavor to the glaze. It’s not only a natural sweetener but also acts as a binding agent, helping the glaze stick to the chicken. Opt for local or raw honey if possible for a more complex flavor profile.
  • Ginger powder: This seasoning offers a warm, spicy, and slightly sweet taste to the glaze. Ginger is famous for its anti-inflammatory properties and distinctive flavor. In powdered form, it blends seamlessly into the glaze.
  • Sesame oil: This staple in Asian cooking and imparts a nutty, toasty flavor to the dish. Just a small amount goes a long way in adding depth and richness to both the glaze and the broccoli. Toasted sesame oil is particularly flavorful.
  • Broccoli: These florets are a versatile and nutritious vegetable. It’s rich in vitamins, minerals, and dietary fiber. When air-fried, broccoli becomes tender on the inside while developing a delightful crispy texture on the outside. It’s a perfect complement to the glazed chicken.

round plate with air fryer chicken and broccoli

How to Prepare Easy Air Fryer Apricot Glazed Chicken

  1. Remove the seed from the apricot and dice it into pieces. Add it to a blender with the soy sauce, honey, garlic powder, and ginger powder. Blend until the sauce is smooth and set it aside.
  2. Preheat your air fryer to 360°F (182°C). Once it’s hot, place the marinated chicken thighs in the air fryer basket. Cook for approximately 23 minutes, flipping them halfway through. Check the internal temperature with a thermometer to ensure it reaches 165°F
  3. While the chicken is cooking, prepare your broccoli. Place the broccoli florets in a bowl and drizzle with sesame oil. Sprinkle on your favorite seasonings for added flavor. Once the chicken is done, remove it from the air fryer and place the broccoli in. Cook at 360°F for about 5 minutes until it’s tender and slightly crispy.

Reference the recipe card below for detailed instructions.

glass meal prep containers with air fryer chicken and broccoli

Meal Prep Tips for Air Fryer Chicken

  • Storage: Store your prepared meals in airtight containers in the refrigerator for up to 4 days.
  • Reheating: To reheat, simply pop your meal in the microwave for 2-3 minutes, or you can use the air fryer at a lower temperature for a quick crisp-up.
  • Ingredient Swaps: Get creative with your glaze! Swap out the apricot for peach, pineapple, or even orange for a different twist of flavors. Don’t forget to adjust the honey accordingly for sweetness.

glass meal prep containers with air fryer chicken and broccoli

apricot chicken

Air Fryer Apricot Glazed Chicken with Broccoli

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

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken and Marinade

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

Broccoli and Seasonings

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

Instructions
 

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

Notes

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

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

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


Can I make this recipe without an air fryer?

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


Are there any other vegetable options besides broccoli?

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

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Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

plate with salmon, bok choy, and diced butternut squash

This Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash paired with Baked Salmon will be your meal prep go-to. It is a meal prep marvel that’s not only a treat for your taste buds but also a smart choice for your health, wallet, and schedule. With a burst of flavors and the delight of convenience, enjoy meal prepping this dish for your busy workweek.

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

plate with salmon, bok choy, and diced butternut squash

Why This Recipe is Great for Meal Prep

This meal is a powerhouse of nutrients. The Baked Salmon brings a dose of heart-healthy omega-3 fatty acids, while the Bok Choy and Butternut Squash provide vitamins, minerals, and dietary fiber galore. It’s a guilt-free indulgence that’ll give you a health boost and have you feeling vibrant and alive.

Eating healthy doesn’t mean breaking the bank. Salmon might seem fancy, but purchasing frozen fillets can be a cost-effective way to get those omega-3s. Also, bok choy and butternut squash are quite affordable and not to mention nutritious sides.

With our busy lives, convenience is key. Prepare a batch of this dish, and you’ll have meals ready to go all week long. No more last-minute food choices that leave you feeling unsatisfied and guilty. Plus, the flavors meld together beautifully as they sit, making leftovers even tastier.

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To Prepare This Salmon Recipe You’ll Need

  • Baked Salmon Fillets: The star of the show, these salmon fillets are the epitome of tender, flaky goodness. When properly marinated and baked, they become a succulent delight that’s rich in omega-3 fatty acids, promoting heart health and overall well-being.
  • Soy Sauce: A savory and slightly salty sauce derived from soybeans, soy sauce adds depth of flavor and a hint of umami to the salmon. It’s a key component of the marinade that brings out the dish’s Asian-inspired essence.
  • Honey: This natural sweetener not only balances the savory notes of soy sauce and garlic but also contributes to the gorgeous caramelization of the salmon during baking. It imparts a subtle touch of sweetness that dances harmoniously with the other flavors.
  • Garlic: The aromatic powerhouse, garlic infuses the salmon with a pungent and earthy flavor profile. Minced and mixed into the marinade, it elevates the dish’s overall complexity and aromatic appeal.
  • Green Onions: These slender green onions, also known as scallions, bring a fresh and slightly sharp flavor to the marinade. Their vibrant color and mild onion essence provide a beautiful contrast to the other robust flavors.
  • Butternut Squash: This vibrant orange vegetable, once peeled, seeded, and diced, becomes a sweet and nutty delight when roasted. It’s a fantastic source of vitamins, minerals, and dietary fiber, adding a hearty and nutritious element to the dish.
  • Baby Bok Choy: These petite heads of bok choy offer a tender and slightly peppery bite. Sliced in half and well-rinsed, they bring a subtle bitterness and a vibrant green color to the ensemble.
  • Lemon Juice: The zesty and tangy juice of half a lemon adds a bright and refreshing element to the marinade. Its acidity not only balances the richness of the salmon but also helps tenderize the fillets.
  • Sesame Oil: This oil is a game-changer, infusing the salmon with a distinct nutty aroma and depth of flavor. Just a touch goes a long way in enhancing the overall Asian-inspired taste of the dish.

plate with salmon, bok choy, and diced butternut squash

Easy Recipe Steps to Make Oven Roasted Salmon

  1. In a bowl, create the marinade by whisking together soy sauce, honey, minced garlic, chopped green onions, sesame oil, half of the lemon juice, and a drizzle of olive oil. Season with salt and pepper. Let the flavors dance together.
  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!
  3. Line a baking sheet with parchment paper. Lay down the marinated Baked Salmon fillets, bok choy halves, and diced butternut squash.
  4. Preheat your oven to 400°F (200°C). Place the baking sheet in the oven and let the ingredients roast to perfection for 10-15 minutes. The salmon should flake easily with a fork, and the veggies should be tender and slightly caramelized.
  5. Serve your Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash alongside the Baked Salmon. If you desire an extra tangy kick, squeeze the remaining lemon juice over the salmon and veggies, and garnish with fresh tomatoes.

Reference the recipe card below for detailed instructions.

plate with salmon, bok choy, and diced butternut squash

Meal Prep Tips

  • Storage: Once cooked, divide the dish into individual meal prep containers. Store them in the refrigerator for up to 3 days.
  • Reheating: To reheat, simply pop the container in the microwave or reheat in the oven at 350°F (175°C) until warmed through.
  • Ingredient Swaps: Feeling adventurous? Swap out the salmon for chicken, pork, or even tofu for a plant-based twist. Customize the marinade with your favorite herbs and spices.

plate with salmon, bok choy, and diced butternut squash

salmon and bok choy

Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash with Baked Salmon is a dish with carefully chosen ingredients that come together to create a symphony of flavors and textures that are visually stunning and delightfully delicious.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Salmon

  • 12 oz salmon
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp garlic (minced)
  • 2 tbsp green onions (chopped)
  • 1 tbsp sesame oil
  • 1/4 tsp pepper
  • 1 each lemon
  • 1 tbsp olive oil

Veggies

  • 2 cups butternut squash (diced)
  • 2 stalks baby bok choy
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Salmon

  • Pre-heat oven to 400F
  • Make the marinade by mixing together the soy sauce, honey, garlic, green onions, sesame oil, half of the lemon juice, and seasonings
  • Slice the baby bok choy in half and rinse well and remove the soil
  • Place the salmon, bok choy, and butternut squash on a sheet pan lined with parchment paper
  • Drizzle the marinade on top of the salmon and veggies
  • Bake everything in the oven for 10-15 minutes
  • Serve the salmon with fresh tomatoes and juice of the lemon if desired

Video

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Frequently Asked Questions

Can I use frozen salmon fillets for this recipe?

Absolutely! Using frozen salmon fillets can be a cost-effective and convenient option. Just make sure to thaw them properly in the refrigerator before marinating and cooking.


Can I use other types of fish for this recipe?

Absolutely! While salmon is the star of this recipe, you can experiment with other fish like trout, cod, or tilapia. Adjust the cooking time based on the thickness of the fillets.


Can I use a different type of squash instead of butternut squash?

Absolutely! Acorn squash, delicata squash, or even sweet potatoes can be great alternatives to butternut squash. Just make sure to adjust the coo

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Grilled Asian Skirt Steak with Roasted Bok Choy

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

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

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

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

Why You’ll Enjoy This

  • This recipe streamlines meal preparation by combining marinated grilled steak with roasted veggies, ensuring a balanced and satisfying meal without requiring excessive hours in the kitchen.
  • The infusion of soy sauce, honey, and sesame oil imparts an Asian-inspired symphony of tastes that bursts with every bite, turning mundane meals into delightful culinary adventures.
  • This dish accommodates different dietary preferences by offering ingredient swaps – from protein sources to vegetable choices – making it an inclusive option for diverse tastes.
  • By prepping ahead, you transform mundane lunch breaks into delightful moments of savoring a home-cooked masterpiece. The ease of assembly and reheating ensures that you remain fueled and energized throughout your day.

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Ingredients You’ll Need

  • Juicy and tender skirt steak is marinated to perfection. The combination of soy sauce, honey, and sesame oil creates an irresistible umami flavor profile that will make your taste buds sing! Skirt steak, often celebrated for its rich flavor and tender texture, takes center stage in our Grilled Asian Skirt Steak recipe. Derived from the diaphragm muscle of the cow, this cut boasts a pronounced beefy taste that’s perfect for absorbing marinades and seasonings.
  • Baby bok choy, a staple in Asian cuisine, offers a delightful combination of crispness and mild sweetness. Its tender leaves and stalks are not only visually appealing but also add a refreshing element to the dish. This leafy green is a fantastic source of vitamins A and C, as well as minerals like calcium and iron. Incorporating bok choy into your meal prep adds a nutritious punch to your plate. In our recipe, roasting imbues it with a hint of caramelization while retaining its freshness.
  • Shiitake mushrooms, cherished for their distinct earthy flavor, complement the dish’s Asian theme beautifully. These fungi bring depth and complexity to the plate. Shiitakes are a powerhouse of umami, the fifth taste sensation that adds depth and savoriness to dishes. Their inclusion amplifies the overall flavor profile of the meal. These mushrooms have a meaty texture when cooked, offering a satisfying chewiness that pairs well with the tender steak and bok choy. Shiitakes are packed with essential nutrients, including B vitamins, fiber, and minerals. They contribute both flavor and nutritional benefits to the dish.

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

How to Make Grilled Skirt Steak and Roasted Veggies

  1. To start, set your oven to a toasty 400°F (200°C). This initial step sets the stage for the culinary magic about to unfold.
  2. Trim the bottom stalk of the bok choy, separate those vibrant leaves, and give them a thorough rinse. Lay them out with the shiitake mushrooms on a trusty sheet pan.
  3. Drizzle the soy sauce, sesame oil, and a pinch of garlic powder over the bok choy and mushrooms. Now, let your oven do its thing, roasting them for 10-12 minutes until they’re golden and tender.
  4. While the veggies are getting cozy in the oven, let’s tend to that delectable skirt steak. Season it with soy sauce, honey, garlic powder, a pinch of salt, and more of that savory sesame oil.
  5. Fire up an indoor grill pan on medium-high heat. Sear your marinated steak for 4 to 5 minutes on each side, until it’s cooked to perfection. Aim for that ideal internal temperature of 145°F (63°C). Afterward, give your steak a moment to rest before slicing it into elegant, thin strips.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips

  • Storing: Store your prepped portions in airtight containers to keep those flavors intact and your ingredients fresh.
  • Reheating: When you’re ready to savor your creation, a quick spin in the microwave or a brief stint on the stovetop will restore the magic.
  • Ingredient Swaps: Feel free to put your own spin on this recipe. Swap the steak for chicken, tofu, or your favorite protein. Broccoli and snow peas are also great alternatives for veggie swaps.

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

steak and bok choy

Grilled Asian Skirt Steak with Roasted Bokchoy

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

Equipment

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

Ingredients
  

Steak and Marinade

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

Roasted Bokchoy and Mushrooms

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

Instructions
 

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

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Frequently Asked Questions

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

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


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

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


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

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

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Chia Pudding with Mixed Berries

glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping!

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

glass cup with chia pudding topped with mixed berries for a healthy breakfast

Why Chia Pudding with Mixed Berries?

  • First things first, this recipe is the embodiment of health and convenience. Imagine starting your day with a healthy breakfast that’s rich in fiber, omega-3 fatty acids, and antioxidants, all bundled up in a jar of deliciousness. 
  • Chia seeds, the star of the show, provide a hearty dose of these nutrients, promoting digestion and heart health. 
  • And guess what? There’s no cooking involved! Perfect for those busy mornings when you’d rather snooze for an extra few minutes.

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The Ensemble of Ingredients:

  • Coconut Milk: Creamy, luscious, and dairy-free. Coconut milk adds a delightful tropical twist to your chia pudding, giving it a velvety texture and a subtly sweet flavor.
  • Chia Seeds: These tiny wonders pack a punch! They absorb liquid like champions, transforming into a jelly-like consistency that forms the base of your pudding.
  • Stevia Sweetener: Hello, natural sweetness! Stevia, a zero-calorie sweetener, adds the perfect touch of sweetness without the guilt. Say goodbye to refined sugars!
  • Raspberries (or Mixed Berries): Bursting with antioxidants and vitamins, raspberries add a burst of color and flavor to your chia pudding. The juicy goodness of mixed berries takes this concoction to the next level.

glass cup with chia pudding topped with mixed berries for a healthy breakfast

Steps to Make Chia Pudding

  1. In a jar or small bowl, pour in the coconut milk.
  2. Add the chia seeds and stevia sweetener. Give it a good stir until those chia seeds are no longer playing hard to get, making sure the mixture is well combined.
  3. Now, top them off with the mixed berries in and give it a gentle stir to distribute the berrylicious goodness.
  4. Cover the jar, and pop it into the fridge for a relaxing rest of about 1 to 2 hours or, even better, overnight.
  5. Voilà! Your chia pudding should emerge thick and inviting, not runny. If it’s still a tad liquidty, simply give it a stir, then let it lounge for an extra 30 minutes.

Reference the recipe card below for detailed instructions.

glass cups with chia pudding topped with mixed berries for a healthy breakfast

Meal Prep Tips for Chia Pudding for a Healthy Breakfast

  • As much as we’d love to gobble it all up at once, restrain yourself! Your healthy breakfast of chia pudding with mixed berries can last in the fridge for up to 3-4 days. To keep the flavors fresh, store it in an airtight container.
  • To create a complete and balanced meal, consider pairing your chia pudding with a handful of nuts or a dollop of Greek yogurt for some protein. You could also throw in a slice of whole-grain toast or a boiled egg for an extra energy boost.

glass cups with chia pudding topped with mixed berries for a health breakfast

chia pudding

Chia Pudding with Mixed Berries

Whether you're a busy bee or someone who adores hassle-free mornings, this Chia Pudding Recipe is about to become your new meal prep favorite!
No ratings yet
Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • jar
  • spoon

Ingredients
  

  • 1 cup coconut milk
  • 4 tbsp chia seeds
  • 1 tsp stevia sweetener
  • 1/2 cup raspberries

Instructions
 

  • In a jar, pour in the coconut milk
  • Add the chia seeds and sweetener and stir with a spoon until the chia seeds are no longer clumpy
  • Add the mixed berries and cover the mixture. Place it in the fridge for about 1 to 2 hours or overnight
  • The chia pudding should be thick and not liquidty. If it is liquidity, stir it around and let it stit for another 30 minutes

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Frequently Asked Questions

Can I use a different type of milk?

bsolutely! While coconut milk adds a creamy texture and a touch of tropical flavor, you can swap it out for almond milk, oat milk, or any other milk of your choice.


Is the stevia sweetener necessary?

Not at all! If you prefer natural sweetness from the berries and coconut milk, feel free to skip the sweetener altogether. Customize the recipe to


Can I blend the mixture for a smoother texture?

Certainly! If you prefer a smoother consistency, you can blend the coconut milk, chia seeds, and sweetener before adding the berries. This will create a more uniform texture.

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Pan-Fried Salmon with Polenta Cakes

round plate with salmon, cherry tomatoes, and polenta cakes

This Pan-Fried Salmon with Polenta Cakes Recipe has it all – healthiness, speed, ease, and a dash of restaurant-level sophistication. You’ll definitely impress your taste buds with the kind of flavors usually associated with upscale dining. With this easy salmon recipe, you’re creating gourmet magic in your own kitchen, complete with an artistic presentation that’s sure to wow your senses. Get ready to whip up a dish that’s not only a breeze to make but also tastes like a five-star treat.

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round plate with salmon, cherry tomatoes, and polenta cakes

Why This Recipe is Great for Meal Prep

Let’s dive deeper into why this Pan-Fried Salmon with Polenta Cakes recipe is a meal prep superstar and why it rivals the flavors of a fancy restaurant dish:

Time Saver: The use of pre-cooked polenta is a game-changer. It slashes your prep time without sacrificing taste or texture, making it an ideal option for anyone with a hectic schedule.

Perfectly Pan-Fried Salmon: Searing the salmon creates that irresistible golden-brown crust, locking in its natural juices and creating a tantalizing contrast of textures. You’ll experience the same expertly cooked salmon you’d expect at a restaurant.

Crispy Polenta Cakes: The pre-cooked polenta’s quick sear results in crispy, golden cakes that are an amazing canvas for the salmon and tomatoes. The combination of textures elevates the eating experience.

Layered Flavors: By using the same pan for each component, you build layers of flavor. The remnants of seasoned salmon and sautéed tomatoes infuse the polenta cakes, creating a cohesive and mouthwatering ensemble.

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To Prepare This Easy Salmon Recipe You’ll Need

  • First up, the star of the show: the salmon. Fresh, succulent, and loaded with omega-3 fatty acids for a healthy heart and brain. Season it to perfection, give it a loving coat of oil, and pan-sear it for that beautiful golden-brown crust. The sizzle and aroma will make you feel like a pro chef in your own kitchen.
  • Next up, we’ve got garlic, the aromatic hero that adds a delightful punch to any dish.
  • Now, let’s talk about the meal prep hack that’ll save you some precious minutes – pre-cooked polenta. This underrated gem comes in handy, especially when you’re juggling a busy schedule. Slice it into 1/2 inch rounds, give them a golden-brown, crispy sear in a pan, and you’ve got yourself the perfect base for your dish. It’s like the canvas for your culinary masterpiece.
  • But wait, there’s more! Enter the juicy cherry tomatoes. Sautéed in the same pan where your salmon danced and your polenta crisped up, these little bursts of flavor bring a delightful freshness to the plate. Their vibrant color and slight sweetness are the perfect contrast to the richness of the salmon and the comforting crunch of the polenta cakes.

round plate with salmon, cherry tomatoes, and polenta cakes

Easy Recipe Steps to Make Pan-Fried Salmon

  1. Season your salmon with your favorite seasonings and give it a nice coat of oil.
  2. In the same pan (because why wash an extra dish?), heat some oil over medium-high heat.
  3. Sear the salmon, flesh side down, for around 4 to 5 minutes until it’s gorgeously golden and crispy. Flip it over to the skin side and sear for an additional 2 to 3 minutes. Now, take your masterpiece out of the pan and let it rest.
  4. Slice your pre-cooked polenta into 1/2 inch rounds. Heat some oil in a pan over medium-high heat.
  5. Pan-fry the polenta rounds for about 4 to 5 minutes per side until they’re golden brown and wonderfully crispy. Once done, remove these golden delights from the pan and set them aside.
  6. In that same pan (yes, we’re all about flavor layering and efficiency here), sauté the sliced cherry tomatoes for about 2 to 3 minutes until they’re soft and drool-worthy.
  7. Now, for the grand finale – assemble your plate! Place the crispy polenta cakes on the bottom, nestle that beautifully seared salmon on top, and scatter the sautéed cherry tomatoes around for that pop of freshness.

Reference the recipe card below for detailed instructions.

round plate with salmon, cherry tomatoes, and polenta cakes

Meal Prep Tips – Easy Salmon Recipe

  • This dish is an absolute superstar for meal prep. Store your components separately in airtight containers in the fridge. When it’s time to enjoy, just reheat your polenta cakes and salmon in the oven or microwave until warm, and sauté the cherry tomatoes for a quick refresh.
  • While it’s best enjoyed fresh, you can freeze the cooked components separately. Wrap the salmon tightly in plastic wrap or aluminum foil, and freeze the polenta cakes in a single layer before transferring them to a freezer-safe bag. Reheat in the oven or microwave after thawing.
  • Feeling creative? Feel free to swap out cherry tomatoes for your favorite veggies or herbs. Fresh herbs like parsley, dill, or chives would be great additions. Lemon zest, garlic powder, or a pinch of chili flakes could also elevate the flavors. Zucchini, bell peppers, or spinach would work well. Just adjust cooking times accordingly, as some veggies might cook faster or slower than cherry tomatoes.
  • You can even experiment with different fish or proteins if salmon isn’t your jam.

rectangular glass meal prep containers with salmon, cherry tomatoes, and polenta cakes

Salmon and Polenta

Pan-Fried Salmon and Polenta Cakes

This Pan-Fried Salmon with Polenta Cakes recipe is a meal prep superstar and it rivals the flavors of a fancy restaurant dish.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

Salmon and seasonings

  • 12 oz salmon
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Polenta

  • 8 oz pre-cooked polenta
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1 cup cherry tomatoes (sliced)

Instructions
 

Polenta Cakes

  • Slice the pre-cooked polenta into 1/2 inch rounds
  • Add oil to a pan on medium high heat and coo the polenta on each side for about 4 to 5 minutes until each side golden brwon and crispy
  • Then, remove it from the pan and set it aside

Salmon

  • Season the salmon and coat it with oil
  • Add oil to a pan on medium high heat and sear the salmon, flesh side down, and sear for about 4 to 5 minutes. Then, flip it around and sear the other side (skin side down) for another 2 to 3 minutes
  • Next, remove the salmon from the pan. Using the same pan, saute the sliced cherry tomatoes until it softens (about 2 to 3 minutes)
  • Serve the salmon with the crispy polenta cakes and sauteed cherry tomatoes

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