Category: Low Carb

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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.

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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.
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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.

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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
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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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Spinach Egg Quesadilla

round plate with spinach and egg quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients, making it a total win-win!

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Why you’ll enjoy this Spinach Egg Breakfast Quesadilla:

Planning for a busy week ahead? Well, good news! These quesadillas are freezer-friendly champions. After assembling and cooking them, let them cool completely, then wrap them individually in parchment paper and store them in a freezer-safe bag. They can be your “emergency breakfast” that’s ready to be heated up in a jiffy, making those hectic mornings much smoother and more satisfying.

Let’s talk convenience. These breakfast quesadillas are a meal prep dream when it comes to portability. Imagine this: You’re rushing out the door, and there’s no time to whip up breakfast. Fear not, because you can grab a pre-made spinach and egg quesadilla, and it’s your nutritious, hand-held meal on the go. Whether you’re heading to work, the gym, or an outdoor adventure, your meal prep efforts have your back, ensuring you’re always equipped with a tasty and nourishing option.

In a world where food waste is a concern, this recipe shines. By using pantry-friendly staples like eggs, cheese, and tortillas, you’re making the most of what you already have on hand. This not only saves you money but also contributes to a more sustainable way of eating. Plus, if you’ve got leftover ingredients from other recipes, like a handful of spinach or that last bit of shredded cheese, this recipe offers a tasty way to use them up before they go to waste.

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Here are the Ingredients You’ll Need:

For this recipe for one, we will use simple ingredients to teach you the basics of how to make this breakfast quesadilla.

  • Low Carb Tortillas: These gems are not only a great source of fiber but also help keep the carb count in check. Plus, they’re the perfect vessel to hold all that deliciousness together.

  • Large Eggs: Eggs are your protein-packed BFFs. They’re loaded with essential amino acids and vitamins, including B12 and D, which are essential for bone health and energy production.

  • Baby Spinach: Popeye knew what he was talking about! Spinach adds a burst of vitamins and minerals, including iron, magnesium, and vitamin K, while bringing a satisfying texture and a touch of earthiness.

  • Shredded Mozzarella: Creamy, gooey, and oh-so-satisfying, mozzarella adds that irresistible cheese pull factor. It’s a good source of calcium and protein to keep you feeling full and satisfied.

round plate with spinach and egg quesadilla

How to Make an Egg Breakfast Quesadilla:

  1. Add 1 tbsp of olive oil to a pan on medium heat and crack those eggs into the pan.

  2. Gently stir the eggs as they cook until they’re firm and perfectly set.

  3. Introduce the baby spinach to the party and let them wilt into the egg goodness.

  4. Evenly spread the spinach and egg mixture onto half of the tortillas, then sprinkle that shredded mozzarella on top.

  5. Add the tortilla tops and place the quesadilla back into the pan. Toast both sides for about 2 minutes each, until they’re gorgeously golden brown and the cheese has melted to cheesy perfection.

  6. Slice and Savor: Time to cut those quesadillas into quarters – ready to dazzle your taste buds!

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Spinach and Egg Quesadilla:

  • Storage and Reheating Tips: Allow your quesadillas to cool before storing them in an airtight container in the fridge for up to 3-4 days. To reheat, pop them in the microwave for about 30 seconds or re-crisp them in a skillet for that delightful crunch.

  • Ingredient Swaps:  One of the brilliant aspects of this recipe is its versatility. You can easily customize it to suit your taste preferences or dietary needs. Want to add a dash of hot sauce for a kick? Go for it! Prefer a plant-based option? Swap out the eggs for tofu or chickpea scramble. Craving extra veggies? Load up on colorful bell peppers, mushrooms, or zucchini. This flexibility ensures that you won’t get bored and can adapt the recipe to your changing cravings. Get creative! You can swap out the mozzarella for cheddar, feta, or even dairy-free cheese if you prefer. And don’t shy away from adding diced tomatoes, bell peppers, or onions for an extra veggie boost.

  • Balanced Meal Bliss: Want to take this meal up a notch? Pair your spinach and egg quesadilla with a side of fresh fruit, a dollop of Greek yogurt, or a small handful of nuts. Voila! A complete, balanced breakfast that will keep you fueled and ready to conquer the day.

square glass meal prep containers with spinach and egg quesadilla

Egg Quesadilla

Spinach And Egg Quesadilla

Get ready to embrace the Spinach and Egg Quesadilla recipe as your go-to choice for breakfast meal prep. It's not just highly nourishing but also cleverly makes use of pantry staples, resulting in an all-around advantageous option!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 each low carb tortillas
  • 3 each large eggs
  • 2 cups baby spinach
  • 1/4 cup shredded mozzarella cheese
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Add 1 tbsp of olive oil to a pan on medium heat and crack the eggs into the pan
  • Stir the eggs until they have cooked and firmly set
  • Next, add the spinach and cook until they have wilted
  • Evenly spread the egg mixture on half of the tortillas and sprinkle the top with cheese
  • Add the top layer of the tortillas and place the quesadilla back into the pan. Toast on each side for about 2 minutes until it has turned golden brown and the cheese has melted
  • Cut the tortillas in quarters

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Frequently Asked Questions

Can I add meat to this recipe?

Definitely! If you’re looking to up the protein content or enjoy a meaty twist, feel free to add cooked and diced chicken, turkey, or even some crispy bacon. Just ensure the meat is fully cooked before incorporating it into your quesadilla.

Can I add other seasonings or herbs?

Experiment with different seasonings to tailor the flavor to your liking. Fresh herbs like cilantro or chives can add a burst of freshness. You can also sprinkle in some smoked paprika, cumin, or chili powder for an extra layer of depth.

Can I add avocado to these quesadillas?

Avocado adds a creamy, nutrient-rich element to your quesadilla. You can either slice avocado and add it to the filling before folding or spread mashed avocado onto the tortilla before adding the egg mixture.

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Beef Zucchini Nachos

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Beef Zucchini Nachos, your new meal prep superheroes. It’s like getting all the joy of restaurant nachos without the guilt or the hit to your wallet. So go on, get cooking, and enjoy every delicious, crunchy, and flavor-packed bite!

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Plate with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

Why We Love These Beef Zucchini ‘Nachos’

Say hello to the marvelously delicious Beef Zucchini Nachos – your new go-to for meal prep magic! These babies are so incredible, you won’t even be tempted by those takeout temptations anymore.

Picture this: layers of flavor-packed ground beef, sautéed white onions and yellow bell peppers, and the vibrant pop of cherry tomatoes. Oh, and let’s not forget the star of the show – sliced zucchini, standing in as your crispy, guilt-free “chips.” And guess what? They taste just as good, if not better, than your favorite restaurant nachos.

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Simple Ingredients You’ll Need

  • Ground Beef: The hearty foundation of our nachos, bringing a savory kick to the party.

  • White Onions & Yellow Bell Peppers: Sautéed to perfection, these guys add a sweet crunch and a colorful twist.

  • Cherry Tomatoes: Bursting with juiciness and freshness, they add a delightful pop of flavor.

  •  Shredded Cheddar Cheese: Melted and ooey-gooey, this cheese takes your nachos to a whole new level.

  • Sliced Zucchini: The brilliant stand-in for traditional chips – crispy, satisfying, and oh-so-healthy.

  • Seasonings (Chili Powder, Cumin, Paprika, Garlic Powder, Salt, Olive Oil): This powerhouse combo is like a party in your mouth, turning every bite into a fiesta!

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Easy Step-by-Step Process:

  1. Preheat the Oven: Crank it up to 400°F (200°C) and let it get all warm and cozy.

  2. Slice & Season: Grab your zucchinis and slice them into 1/4 inch thick rounds. Sprinkle them with a dash of garlic powder and salt, then give them a loving coat of olive oil.

  3. Bake the Zucchini Slices: Lay those seasoned zucchini rounds onto a baking sheet and slide them into the preheated oven. Let them bake for about 12 to 15 minutes, until they’re golden and crisp.

  4. Sauté Veggies: While your zucchinis are getting their crunch on, heat up a sauté pan on medium-high and add a dash of olive oil. Toss in those onions and bell peppers, giving them a quick sauté for 2 to 3 minutes until they’re tender.

  5. Add Beef & Seasonings: Time to introduce the ground beef to the pan. Sprinkle in your magnificent mix of chili powder, cumin, paprika, garlic powder, and salt. Give it all a sauté dance until the beef turns a beautiful golden brown, about 6 to 7 minutes.

  6. Build the Magic: Take your zucchini slices out of the oven – they’re probably dancing with excitement now. Arrange them on a plate or serving dish, then heap on that glorious seasoned beef. Shower it all with shredded cheddar cheese and the vibrant cherry tomatoes.

Reference the recipe card below for detailed instructions.

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Meal Prep Tips for Baked Chicken Fajitas

  • Storage: If you somehow have leftovers (they’re so good, it’s a rare occurrence), store the components separately. Keep the beef and veggies in an airtight container in the fridge, and the zucchini slices in a separate container.

  • Reheating: To experience the nacho joy all over again, simply reheat the beef and veggies in a pan over medium heat until warm. As for the zucchini “chips,” a quick pop in the toaster oven will bring back their crispy charm.

  • Veggie Swap: Feeling adventurous? Swap out the ground beef for ground turkey or even black beans for a vegetarian twist. And don’t hesitate to toss in some sliced jalapeños for an extra kick of spice!

glass rectangular meal prep containers with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

zucchini nachos

Beef Zucchini Nachos

These low carb zucchini nachos are delicious, crunchy, and have a flavor-packed bite!
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

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

Ingredients
  

  • 10 oz ground beef
  • 2 each zucchini
  • 1/4 cup white onions (diced)
  • 1 each yellow bell pepper (diced)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/2 cup shredded cheddar cheese
  • 1/8 tsp chili powder
  • 1/8 tsp cumin
  • 1/8 tsp paprika
  • 1/8 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Zucchini

  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Slice the zucchini into 1/4 inch thick rounds. Season with garlic powder and salt. Coat with olive oil
  • Place the zucchini slices on a sheet pan and bake them in the oven for 12 to 15 minutes
  • Meanwhile, add olive oil to a saute pan on medium-high heat. Saute the onions and bell peppers until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 6 to 7 minutes)
  • Remove the zucchini slices from the oven and top them off with the taco meat. Top it off with shredded cheese and cherry tomatoes

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Frequently Asked Questions

Can I use a different type of meat?

Of course! While the original recipe features ground beef, you can easily switch it up. Try ground turkey, chicken, or even plant-based alternatives like crumbled tofu or tempeh for a vegetarian version.

Can I use pre-made taco seasoning?

Absolutely, using pre-made taco seasoning can save you time and effort. However, making your own seasoning blend from scratch as mentioned in the recipe allows you to customize the flavors to your liking.

Can I use different vegetables for sautéing?

Absolutely. The sautéed onions and bell peppers can be swapped with other veggies you enjoy, such as mushrooms, spinach, or even grated carrots. The goal is to add flavor and texture, so feel free to get creative!

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Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce

round plate with salmon with creamy sun-dried tomato sauce and asparagus

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce and Roasted Asparagus is a fantastic meal prep easy salmon recipe option that brings the flavors of a high-end restaurant right to your own dining table. With its combination of succulent salmon, tangy sun-dried tomatoes, creamy sauce, and crispy asparagus, this dish is a true winner.

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round plate with salmon with creamy sun-dried tomato sauce and asparagus

Why This Recipe is Great for Meal Prep

Balanced Macronutrients: This dish contains a good balance of healthy fats, lean protein, and complex carbohydrates from the vegetables. Such balanced meals help regulate blood sugar levels, keep you satisfied, and prevent energy crashes.

Home-Cooked Control: Preparing this dish at home allows you to control the ingredients and portion sizes. It gives you the power to reduce sodium, unhealthy fats, and unnecessary additives often found in restaurant dishes.

Meal Prep Convenience: Preparing this dish in advance ensures you have a healthy and delicious option readily available during busy days. Having pre-portioned meals can help you avoid making less healthy choices when you’re short on time.

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To Prepare This Salmon Recipe You’ll Need

  • To start off, you’ll need some glorious salmon fillets. Opt for fresh, high-quality salmon that’s been sustainably sourced for the best flavor.

  • Next up, we’ve got garlic, the aromatic hero that adds a delightful punch to any dish.

  • Sun-dried tomatoes bring their unique tanginess to the table, infusing the creamy sauce with their concentrated flavor.

  • Speaking of the sauce, we’ll be incorporating some luxurious heavy cream to create a velvety texture that will make you feel like you’re dining in a five-star restaurant.

  • And to add a touch of vibrant green, we’ll toss in some fresh spinach, which beautifully complements the creaminess of the sauce.

  • Now, let’s not forget our lovely asparagus, a wonderful vegetable that roasts to perfection. It adds a delightful crunch and earthy flavor to this dish, making it a well-rounded and nutritious option.

round plate with salmon with creamy sun-dried tomato sauce and asparagus

Easy Recipe Steps to Make Pan-Seared Salmon

  1. Begin by searing the salmon fillets in a hot pan, achieving that perfect golden crust while keeping the fish moist and flaky on the inside.

  2. Next, remove it from the pan and set the salmon aside.

  3. In the same pan, sauté garlic until fragrant, then add the sun-dried tomatoes and heavy cream. Then, add the salmon back to the sauce to finish cooking. Allow the sauce to simmer and thicken, infusing it with the irresistible flavors of garlic and tomatoes.

  4. Lastly, toss in the spinach, letting it wilt gently into the creamy goodness.

  5. Meanwhile, roast the asparagus in the oven.

Reference the recipe card below for detailed instructions.

round plate with salmon with creamy sun-dried tomato sauce and asparagus

Meal Prep Tips

  • Now, let’s talk about meal prep and storage tips. This dish is a wonderful option for preparing in advance, allowing you to enjoy a restaurant-quality meal throughout the week. Once cooked, divide the salmon, sauce, and roasted asparagus into individual meal-sized portions.

  • Store them in airtight containers in the refrigerator for up to 3 days, or freeze them for longer-term storage.

  • To elevate this meal even further, consider pairing it with some fluffy quinoa or fragrant jasmine rice. The grains will soak up the luscious sauce, creating an irresistible combination. Additionally, a fresh side salad with a zesty vinaigrette will provide a refreshing contrast to the creamy flavors of the dish.

  • Reheating: When ready to enjoy, gently reheat the salmon and asparagus in the oven at a low temperature to retain their texture and flavors. Alternatively, you can microwave them briefly, taking care not to overcook them.

glass containers with salmon with creamy sun-dried tomato sauce and asparagus

Salmon and Asparagus

Pan-Seared Salmon with Creamy Sun-Dried Tomato Sauce and Asparagus

This salmon recipe is a combination of succulent salmon, tangy sun-dried tomatoes, creamy sauce, and crispy asparagus.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

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

Ingredients
  

Salmon and Seasoning

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

Sun-Dried Tomato Sauce

  • 2 each garlic cloves (minced)
  • 1/4 cup sun-dried tomatoes (sliced)
  • 1/2 cup heavy cream
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 4 cups baby spinach

Asparagus and Seasonings

  • 12 each asparagus spears
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbs olive oil

Instructions
 

Asparagus

  • Pre-heat the oven to 400F
  • Place the asparagus on a sheet pan. Sprinkle the asparagus with the seasonings and drizzle with olive oil
  • Bake in the oven for 10-12 minutes

Salmon and Sauce

  • Season the salmon and add oil to a saute pan on medium high heat. Sear the salmon, flesh side down first, and sear for about 2 to 3 minutes
  • Next, flip it over, skin side down, and sear for another 2 to 3 minutes. Then, remove the salmon from the pan and set it aside on a plate
  • Add the sliced garlic cloves and sliced sun-dried tomatoes and stir for about 30 seconds
  • Then, pour in the heavy cream and season with garlic and salt
  • Place the salmon back in the sauce, skin side down, and simmer on low medium heat for about 10 minutes
  • Finally, add the baby spinach and mix it in the sauce until it wilts
  • Serve the salmon and sauce with the roasted asparagus

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Frequently Asked Questions

Can I use frozen salmon fillets for this recipe?

Absolutely! While fresh salmon is ideal, you can definitely use frozen fillets. Just make sure to thaw them thoroughly before cooking to ensure even cooking and optimal texture.

Can I substitute the heavy cream with a lighter alternative?

Yes, you can! If you prefer a lighter version, you can substitute heavy cream with alternatives like half-and-half or Greek yogurt. Keep in mind that the sauce’s texture and richness may vary slightly.

How do I know when the salmon is cooked through?

The cooking time for salmon will depend on the thickness of the fillets. As a general guideline, salmon is cooked through when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C)

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Breakfast Turkey Sausage and Veggie Scramble

round white plate with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

So, whether you’re a busy bee on the go or simply looking for a scrumptious breakfast idea to kickstart your day, the Breakfast Turkey Sausage and Veggie Scramble Egg is a winner in every aspect. It’s hearty, filling, and bursting with flavors that will put a smile on your face. Happy cooking, and bon appétit!

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Why this scramble egg is great for weight loss

Now, let’s talk health benefits because this recipe is not only delicious but also good for you. The scramble eggs bring a significant protein punch, promoting muscle growth and keeping you feeling fuller for longer. Meanwhile, turkey breakfast sausage is a leaner alternative to pork sausage, reducing the fat content while maintaining its savory goodness.

Tomatoes bring a burst of vitamin C and lycopene, which supports heart health and may even help protect against certain types of cancer. Red onions offer a dose of antioxidants, while green onions add a pop of flavor and essential nutrients. It’s a nutrient-packed party on your plate!

The PrepYoSelf Newsletter

Simple Ingredients

Let’s dive right into the ingredients that make this recipe an absolute winner. First up, we have scramble eggs – the superstar of breakfast dishes. Packed with protein, vitamins, and minerals, these humble little gems provide a solid nutritional foundation. Combined with the savory touch of turkey breakfast sausage, we’re in for a protein-packed party! 

Next on the list, we add some vibrant ingredients to elevate the flavor profile. Picture this: juicy tomatoes bursting with freshness, followed by the mild crunch of red onions and the gentle zing of green onions. With every bite, your taste buds will be dancing in joy!

round white plate with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

Here are the basic steps for making egg muffins:

  1. Whisk the eggs in a mixing bowl.

  2. Saute the ground turkey breakfast sausage until it is fully cooked and golden brown (about 4 to 5 minutes)

  3. Next, pour in the eggs and stir for about 3 minutes until the eggs start to be firmly set.

  4. Finally, top it off with fresh tomatoes, red onions, and green onions

Reference the recipe card below for detailed instructions.

round plates with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

Meal Prep Tips for Turkey Sausage Scramble Eggs:

  • This recipe is a meal prepper’s dream come true. You can easily whip up a big batch of this Breakfast Turkey Sausage and Veggie Scramble Eggs, divide it into individual portions, and store it in airtight containers. Pop them in the fridge, and you’ve got hassle-free breakfasts ready to go for the week ahead. Talk about convenience and time-saving!

  • Now, let’s talk about pairing this delightful dish with other food items. If you want to keep things light, a side of fresh fruit or a mixed green salad would be a refreshing accompaniment. If you’re looking for a heartier option, you could serve it with whole-grain toast or a fluffy biscuit. And for those who enjoy a little heat, a sprinkle of hot sauce or a dollop of salsa will take this breakfast creation to the next level of deliciousness. The possibilities are endless, my friends!

round plates with scrambled eggs, tomatoes, onions, green onions, and turkey sausage

scrambled eggs

Turkey and Veggie Scramble

This Turkey and Veggie scramble is a sensational breakfast recipe that will keep you going strong throughout the day.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 4 each large eggs
  • 4 oz ground turkey breakfast sausage
  • 1 each roma tomato (diced)
  • 1/4 cup red onions (diced)
  • 2 tbsp green onions (chopped)
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp garlic powder

Instructions
 

  • Whisk the eggs in a mixing bowl
  • Add oil to a saute pan on medium heat
  • Saute the ground turkey breakfast sausage until it is fully cooked and golden brown (about 4 to 5 minutes)
  • Next, pour in the eggs and stir for about 3 minutes until the eggs start to firmly set
  • Sprinkle in the salt and garlic powder and continue to stir
  • Finally, top it off with fresh tomatoes, red onions, and green onions

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Frequently Asked Questions

Can I substitute the turkey breakfast sausage with another type of meat?

Of course! While turkey breakfast sausage adds a lean and flavorful touch to this recipe, you can experiment with other types of sausage, such as chicken or even vegetarian sausage, depending on your dietary preferences.

Can I customize the vegetables in this scramble?

Absolutely! Feel free to get creative and add or substitute vegetables based on your preferences. Spinach, mushrooms, or zucchini are excellent options that can add even more color, flavor, and nutrition to your scramble.

Can I make this recipe vegan?

While this particular recipe includes eggs and turkey breakfast sausage, you can modify it to make it vegan-friendly. Replace the eggs with tofu and swap the turkey sausage for plant-based sausage or crumbled tofu seasoned with your favorite spices.

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Tuna Stuffed Deviled Eggs

round plate with deviled eggs and arugula salad

Greetings, food enthusiasts! Today, I’m excited to share with you a fabulous recipe that not only adds a burst of flavor to your meal prep routine but also offers numerous health and cost benefits. Get ready to indulge in the delectable goodness of Tuna Stuffed Deviled Eggs, a low carb meal that will keep your taste buds dancing throughout the week!

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Why We Love This Recipe

  1. Health Benefits: When it comes to meal prep, it’s essential to choose recipes that offer a balance of nutrition and taste and a low carb meal. Tuna Stuffed Deviled Eggs perfectly fit the bill. Eggs are a fantastic source of protein, providing you with the energy you need to conquer your day. Additionally, eggs are rich in vitamins such as B12, selenium, and choline, which promote brain health and help maintain a healthy nervous system.

  2. The inclusion of canned tuna takes the nutritional profile up a notch. Tuna is packed with omega-3 fatty acids, which have been linked to numerous health benefits, including reducing the risk of heart disease and promoting brain function. It is also an excellent source of lean protein, making it an ideal choice for those aiming to build or maintain muscle mass.

  3. Cost Benefits: One of the major advantages of this recipe is its cost-effectiveness. Eggs and canned tuna are incredibly affordable and readily available in most grocery stores. By utilizing these budget-friendly ingredients, you can create a delicious and satisfying meal prep option without breaking the bank.

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Featured Ingredients

Let’s delve into the simple ingredients that make Tuna Stuffed Deviled Eggs shine:

  • Eggs: A versatile and nutrient-dense ingredient, eggs provide protein, vitamins, and minerals essential for overall health and well-being. They form the sturdy base for the delightful filling.

  • Canned Tuna: Canned tuna adds a burst of umami flavor and contributes heart-healthy omega-3 fatty acids. Opt for sustainable and responsibly sourced tuna for the best quality.

  • Red Onions: You can use any kind of onions.

  • Mayonnaise: Creamy and luscious mayonnaise binds the filling together while imparting a smooth texture. Choose a high-quality mayonnaise or consider using a lighter alternative like Greek yogurt or avocado mayo.

  • Lemon: Fresh lemon juice brightens up

round plate with deviled eggs and arugula salad for a low carb meal

Basic Steps to Prepare Tuna Deviled Eggs

  1. Boil the eggs for 6 to 8 minutes. Meanwhile, in a small bowl mix together the lemon juice, dijon mustard, olive oil, garlic powder, and salt until well blended

  2. In a bowl, add the tuna and half of the egg yolks (discard the rest). Then, mix in the mayonnaise, lemon juice, green onions, salt, and mix until all the ingredients have mixed well

  3. Use a small spoon to stuff the tuna egg salad mixture back into the center of the egg whites.

Reference the recipe card below for detailed instructions.

glass meal prep containers with deviled eggs and arugula salad for a low carb meal

Low Carb Meal Prep Tips for A Tuna Stuffed Deviled Eggs

  • To ensure your Tuna Stuffed Deviled Eggs stay fresh and flavorful, here are some storage tips: Store the deviled eggs in an airtight container in the refrigerator. They can be kept for up to 3-4 days.If you plan to eat them later in the week, consider storing the filling and the egg whites separately. Assemble them just before eating to maintain the perfect texture.

  •  Freezing the deviled eggs is not recommended, as the texture and consistency may be compromised.

  • Pairing Suggestions: While Tuna Stuffed Deviled Eggs are delicious on their own, they can be paired with various sides to create a well-rounded meal. Here are some ideas: 1) Crisp salad greens with a tangy vinaigrette. 2) Sliced avocado for a creamy and nutritious addition. 3) Whole-grain bread or crackers for a satisfying crunch. 4)Pickles or olives to add a touch of brininess.

glass meal prep containers with deviled eggs and arugula salad for a low carb meal

eggs

Tuna Stuffed Deviled Eggs

The combination of creamy tua filling and the natural richness of eggs creates a savory flavor that you can enjoy for lunch!
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl
  • spoon

Ingredients
  

  • 6 each large eggs
  • 2.6 oz canned tuna
  • 2 tbsp mayonnaise
  • 1 each lemon (juiced)
  • 1 tbsp green onions
  • 1/4 tsp garlic powder
  • 4 cups arugula

Lemon Dressing

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

Instructions
 

  • Boil the eggs for 6 to 8 minutes
  • Meanwhile, in a small bowl mix together the lemon juice, dijon mustard, olive oil, garlic powder, and salt until well blended
  • Once the eggs have cooked, let them cool in ice water
  • Then peel the eggs and slice the eggs in half and remove the egg yolk
  • In a bowl, add the tuna and half of the egg yolks (discard the rest). Then, mix in the mayonnaise, lemon juice, green onions, salt and mix until all the ingredients have mixed well
  • Use a small spoon to stuff the tuna egg salad mixture back into the center of the egg whites
  • Toss the arugula in the lemon dressing and serve it with the tuna stuffed eggs

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Frequently Asked Questions

Can I substitute mayonnaise with a healthier alternative?

Absolutely! If you’re looking for a healthier option, you can replace mayonnaise with Greek yogurt, avocado mayo, or even mashed avocado. These alternatives provide a creamy texture while reducing the overall calorie and fat content.

Can I add additional ingredients to the filling?

Certainly! Feel free to get creative and personalize the recipe to your liking. You can add ingredients like diced celery, chopped herbs (such as dill or parsley), minced garlic, or a touch of spicy mustard to elevate the flavor profile of the filling.

How can I make the deviled eggs spicier?

If you prefer a spicier kick, you can add ingredients such as hot sauce, cayenne pepper, or finely chopped jalapeños to the filling. Adjust the amount according to your desired level of heat.

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Baked Asparagus and Tomato Egg Frittata

white rectangular baking dish with asparagus and tomato egg frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note! Happy Prepping!

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Why This Recipe Is a Great Low-Carb Friendly Dish

This recipe also caters to those with diabetes or anyone looking to maintain a balanced blood sugar level. With its low-carb profile and nutrient-packed ingredients, the Baked Asparagus and Tomato Egg Frittata won’t send your glucose levels on a rollercoaster ride. Asparagus is a superstar vegetable with a low glycemic index, meaning it won’t cause drastic spikes in blood sugar. Combined with juicy tomatoes and protein-rich eggs, this frittata strikes the perfect balance to keep you feeling energized and satisfied throughout the day.

Simple Ingredients for Vegetarian Egg Frittata

It’s effortless to make this frittata, bursting with the goodness of asparagus, tomatoes, and eggs, and perfect for a single serving. Now let’s explore the amazing benefits of these ingredients in this recipe.

  • Asparagus, oh how I adore thee! Not only does asparagus bring a delightful crunch and vibrant green color to the frittata, but it’s also packed with essential nutrients. It’s a fantastic source of folate, vitamin C, and vitamin K, all of which contribute to a healthy and happy you.

  • Next up, tomatoes. These juicy gems add a burst of freshness to the frittata, and they’re loaded with powerful antioxidants that may help protect against certain types of cancer. Plus, they bring a delightful tartness that complements the asparagus and eggs oh-so-perfectly.

  • Speaking of eggs, they are the glue that holds everything together in this frittata extravaganza. Eggs are a fantastic source of high-quality protein, essential vitamins, and minerals. They provide a satiating boost to keep you energized throughout the day.

white rectangular baking dish with asparagus and tomato egg frittata

How to Make Breakfast Vegetarian Egg Frittata

  1. Preheat the oven to 400F.

  2. Chop the asparagus and tomatoes into small pieces.

  3. Whisk the eggs in a mixing bowl and add the veggies and cheese.

  4. Bake in the oven until the egg whites are firmly set.

Reference the recipe card below for detailed instructions.

white rectangular baking dish with asparagus and tomato egg frittata

Meal Prep Tips for Egg Frittata:

  • When it comes to storage, serving, and freezing, we’ve got you covered. Once you’ve baked the frittata, allow it to cool completely before transferring it to an airtight container. Pop it in the fridge, and it’ll stay fresh for up to four days. When you’re ready to enjoy it, you can reheat it gently in the microwave or even enjoy it cold if you prefer.

  • If you want to freeze portions for future meals, here’s a nifty tip. Slice the frittata into individual servings and wrap each piece tightly in plastic wrap or foil. Place them in a freezer-safe container or bag, and they’ll stay good for up to three months. To thaw and reheat, simply defrost it in the fridge overnight and warm it up in the oven or microwave when you’re ready to savor the goodness.

  • Now, let’s talk about what else you can serve alongside this delectable frittata. Personally, I love to pair it with a side of fresh mixed greens tossed in a zesty vinaigrette. The crispness of the salad beautifully balances the richness of the frittata. You can also serve it with some whole-grain toast or a dollop of creamy avocado for an extra dose of yumminess.

white rectangular baking dish with asparagus and tomato egg frittata

asparagus frittata

Asparagus & Tomato Egg Frittata

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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • whisk
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 4 each large eggs
  • 1/4 cup cherry tomatoes (sliced)
  • 4 each asparagus spears
  • 1/4 cup shredded cheddar cheese
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Pre-heat the oven to 400F
  • Chop the asparagus into 1 inch pieces
  • Whisk the eggs in a mixing bowl and add the sliced tomatoes, chopped asparagus, and cheese. Mix well
  • Grease the baking dish with olive oil
  • Pour in the egg mixture and bake in the oven for 12 to 15 minutes until the eggs are firmly set

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Frequently Asked Questions

Can I use egg substitutes or egg whites instead of whole eggs?

Certainly! If you prefer to reduce the fat or cholesterol content, you can use egg substitutes or a combination of whole eggs and egg whites. However, keep in mind that the texture and taste may vary slightly from using whole eggs alone.

Do I need to pre-cook the vegetables before adding them to the frittata?

n most cases, pre-cooking the vegetables is not necessary. The frittata bakes in the oven for a sufficient amount of time, allowing the vegetables to cook and soften. However, if you’re using vegetables that take longer to cook, such as potatoes or carrots, it’s advisable to partially cook them beforehand to ensure they are tender.

How do I know when my frittata is fully cooked?

A good indication that your frittata is fully cooked is when the edges are set and golden brown, and the center is firm to the touch. You can also insert a toothpick or a knife into the center of the frittata, and if it comes out clean, it’s ready to be removed from the oven.

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Baked Pistachio Crusted Salmon and Asparagus

Hello, my foodie friends, unleash your inner chef and get ready to turn up your culinary game because we are jumping into the realm of delectable dinners with a showstopper recipe: Crusted Pistachio Salmon with Asparagus in the oven. Get ready to elevate your meal prep game and indulge in a restaurant-quality dinner right at home! This dish is not only packed with flavor and nutrition, but it’s also the epitome of convenience. So, let’s get started and uncover why this recipe is a must-try for your next meal prep session!

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Calories: 474kcal | Carbohydrates: 8g | Protein: 38g | Fat: 32g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 18g | Cholesterol: 94mg | Sodium: 823mg | Potassium: 1059mg | Fiber: 3g | Sugar: 2g | Vitamin A: 189IU | Vitamin C: 4mg | Calcium: 63mg | Iron: 3mg
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Baked Pistachio Crusted Salmon and Asparagus cooked on a plate

Recipe Magic

Now, let’s talk about the magic of this recipe: the restaurant-quality experience. The combination of the moist and tender salmon, the crunchy and flavorful pistachio crust, and the perfectly roasted asparagus creates a harmony of flavors and textures that rival any high-end restaurant dish. You’ll be amazed at how easily you can recreate the same level of elegance and taste right in your own kitchen.

Pistachios are delightful nuts that bring a delightful crunch and rich flavor to the salmon crust. But that’s not all—pistachios are also loaded with heart-healthy fats, protein, fiber, and an array of vitamins and minerals. By incorporating pistachios into this dish, we’re adding a nutritional boost that pairs perfectly with the omega-3 fatty acids found in salmon.

Speaking of salmon, this recipe is a fantastic option for a filling, low-carb dinner. Salmon is a great source of high-quality protein and healthy fats, making it an ideal choice for those looking to enjoy a filling meal. The pistachio crust adds an additional layer of texture and flavor, transforming an already incredible protein into a culinary masterpiece.

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To Prepare This Baked Salmon Recipe You’ll Need

  • Salmon: Use fresh salmon or frozen filets. If using frozen filets, be sure you thaw them out in the refrigerator in advance prior to baking.

  • Pistachios: If you can’t find pistachios, you can use pine nuts

  • Dijon Mustard: Dijon mustard adds a nice spice to the dish, but you can also use regular mustard or even mayo.

  • Asparagus: Add minced garlic and a drizzle of olive oil to add flavor

Baked Pistachio Crusted Salmon and Asparagus ready to cook

Easy Recipe Steps to Make Pistachio-Crusted Salmon

  1. Preheat the oven to 400F.

  2. Use a knife or a food processor to finely chop the pistachios.

  3. Place the salmon and asparagus on a sheet pan.

  4. Spread the Dijon mustard on the salmon and sprinkle with garlic powder and salt. Then, sprinkle the chopped pistachios on the top of the salmon making sure it is fully coated.

  5. Season the asparagus with salt, minced garlic, and drizzle it with olive oil.

  6. Bake everything in the oven for 12 to 15 minutes.

  7. Squeeze lemon juice on top of the salmon and asparagus for added citrus flavors.

Reference the recipe card below for detailed instructions.

Baked Pistachio Crusted Salmon and Asparagus on a plate with fork and knife next to it

Meal Prep Tips

  • To prevent the pistachio crust from burning, you can cover the salmon loosely with foil during the initial part of the baking process. This will allow the salmon to cook through while protecting the crust. Towards the end, remove the foil to let the crust develop a beautiful golden color.

  • You can use frozen salmon for this recipe. Thaw the salmon fillets in the refrigerator overnight before proceeding with the recipe. It’s important to ensure the salmon is completely thawed before applying the pistachio crust and baking.

  • Storage: Once the salmon and asparagus are cooked and cooled, store them separately in airtight containers in the refrigerator. You can keep them for up to three days.

  • Reheating: When ready to enjoy, gently reheat the salmon and asparagus in the oven at a low temperature to retain their texture and flavors. Alternatively, you can microwave them briefly, taking care not to overcook them.

  • Serving Suggestions: Serve the Baked Pistachio Crusted Salmon with Asparagus alongside a fresh salad, quinoa, or roasted potatoes for a complete and balanced meal. Squeeze a bit of lemon juice over the salmon just before serving to brighten the flavors.

Baked Pistachio Crusted Salmon and Asparagus in meal prep containers

salmon and asparagus

Oven Baked Pistachio Crusted Salmon with Roasted Asparagus

With its restaurant-quality appeal, this Pistachio Crusted Salmon and Asparagus recipe will make you feel like a culinary superstar. Tender salmon, with a crunch pistachio crust and perfectly roasted asparagus rivals any high-end restaurant dish.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 474 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Salmon and Pistachio Crust

  • 12 oz salmon
  • 1/4 cup pistachios (shelled)
  • 2 tbsp dijon mustard
  • 1 tbsp garlic cloves (minced)
  • 1/4 tsp salt
  • 1 tbsp olive oil

Asparagus

  • 12 each asparagus spears
  • 1 tbsp garlic (minced)
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 1 each lemon

Instructions
 

  • Pre-heat the oven to 400F.
  • Finely chop the pistachios with a knife (or you can use a food processor)
  • Place the salmon and asparagus on a sheet pan.
  • Use a spoon to spread the Dijon mustard on the salmon. Season the salmon and asparagus with minced garlic and salt. Then, sprinkle the pistachio crust on top of the salmon making sure it is fully coated.
  • Next drizzle the salmon and asparagus with olive oil.
  • Bake everything in the oven for 12 to 15 minutes until the salmon is fully cooked to an internal temperature of 145F
  • Cut the lemon in wedges and squeeze lemon juice on top of the fish and asparagus

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: 474kcalCarbohydrates: 8gProtein: 38gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 18gCholesterol: 94mgSodium: 823mgPotassium: 1059mgFiber: 3gSugar: 2gVitamin A: 189IUVitamin C: 4mgCalcium: 63mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of fish instead of salmon?

Certainly! While the recipe calls for salmon, you can experiment with other fish varieties such as trout, cod, or halibut. Keep in mind that cooking times may vary depending on the thickness of the fish, so adjust accordingly.

Can I make the pistachio crust in advance?

Absolutely! You can prepare the pistachio crust ahead of time and store it in an airtight container or sealable bag. When you’re ready to cook, simply coat the salmon fillets with the crust mixture and proceed with the recipe as directed.

Can I substitute the asparagus with another vegetable?

While asparagus pairs wonderfully with the pistachio-crusted salmon, you can swap it with other vegetables such as green beans, broccoli, or Brussels sprouts. Just adjust the cooking time accordingly to ensure they are roasted to perfection.

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Portobello Mushroom Egg Bake

Hey there, breakfast lovers! I’m here to share with you an absolutely scrumptious recipe that will make your taste buds dance with joy: the Portobello Mushroom Egg Bake! Trust me, this dish is a game-changer when it comes to easy, tasty, and nutritious breakfasts that are perfect for meal prep. This breakfast dish is also a fantastic low-carb option for breakfast that will keep you feeling satisfied until lunchtime.

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round plate with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Why this meal is a great low-carb breakfast option:

By choosing a low-carb breakfast option like the Portobello Mushroom Egg Bake, you’re fueling your body with the right nutrients to keep you feeling satisfied and energized until lunchtime. It’s a delicious way to kickstart your day while keeping your carb intake in check, and here’s why:

  • Portobello mushrooms are naturally low in carbohydrates, making them an excellent choice for those following a low-carb or keto lifestyle. By using mushrooms as the base of the egg bake instead of bread or other high-carb ingredients, you can enjoy a delicious and filling breakfast without the excess carbs.

  • Eggs are an excellent source of high-quality protein. Protein is known to promote feelings of fullness and can help curb cravings throughout the day. 

  • The Portobello mushrooms used in this recipe are not only low in carbs but also high in dietary fiber. Fiber adds bulk to your meal, slows down digestion, and helps you feel fuller for longer. This means that incorporating mushrooms into your breakfast will not only provide great flavor and texture but also contribute to keeping you satiated throughout the morning.

  • If you choose to add some healthy fats to your Portobello Mushroom Egg Bake, such as a drizzle of olive oil or sliced avocados, they can further enhance the satiety factor. Fats take longer to digest, providing a sustained release of energy and helping to keep hunger at bay.

  • The balance of low carbs, high protein, and healthy fats in the Portobello Mushroom Egg Bake creates a well-rounded and balanced meal that can help maintain steady blood sugar levels, which can help prevent energy crashes and cravings later in the day.

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Simple Ingredients You’ll Need

  • Portobello Mushrooms: This ingredient is the star of this recipe. These earthy delights are not only bursting with flavor but also packed with essential nutrients. Plus, their hearty texture and savory taste make them a perfect replacement for meat in vegetarian meals.

  • Eggs: Feel free to use 2 eggs per mushroom if you prefer more protein

  • Sun-dried tomatoes: We used harissa to add some heat and smoky flavors, but you can easily use another kind of chili sauce such as sriracha. 

  • Fresh Basil Leaves: We made our pistachio pesto from scratch, however, you can use any kind of store-bought pesto such as basil pesto.

round glass prep bowls with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

How to Make Portobello Mushroom Egg Bake

Now, let’s talk about why this Portobello Mushroom Egg Bake is a fantastic option for meal prep, especially for those who prefer single-serving portions. First and foremost, this recipe is incredibly easy to make. You can whip it up in no time, and it requires only a handful of simple ingredients that you probably already have in your kitchen. Convenience is key when it comes to meal prep, right?

Here’s how to make this easy breakfast dish.

  1. Preheat the oven to 400F.

  2. Wipe the portobello mushrooms clean with a wet paper towel. Use a spoon to scrape out the inside ribs.

  3. Coat the portobello mushrooms with a little bit of olive oil and place the mushroom caps on a sheet pan with the flesh facing up.

  4. Crack an egg in the middle of the portobello mushrooms and season with salt.

  5. Bake the mushrooms in the oven for 12 to 15 minutes until the egg whites are set.

  6. Once they are cooked, garnish them with sliced sun-dried tomatoes and basil leaves for added flavor.

Reference the recipe card below for detailed instructions.

round glass prep bowls with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Meal Prep Tips for This Breakfast Dish

  • The beauty of this recipe lies in its versatility. You can prepare multiple portions of the Portobello Mushroom Egg Bake ahead of time, storing them in the refrigerator for up to four days. When you’re ready to enjoy a delicious and hassle-free breakfast, simply pop a portion in the microwave or oven to reheat. 

  • When it comes to serving, feel free to get creative! You can enjoy the Portobello Mushroom Egg Bake as is, or pair it with your favorite sides. Try adding a side of avocado slices, a dollop of Greek yogurt, or a sprinkle of fresh herbs to elevate the flavors. The possibilities are endless, so don’t be afraid to experiment and make it your own!

  • Now, let me share one last tip with you. If you’re a busy bee like me, prepping the mushrooms ahead of time can be a time-saver. Clean and slice your portobello mushrooms in advance, storing them in a container in the refrigerator. This way, you’ll have them ready to go whenever you want to whip up another batch of this fantastic Portobello Mushroom Egg Bake.

round plate with portobello mushroom baked with a egg and topped with sun-dried tomato slices and fresh basil.

Mushroom and Eggs

Oven Baked Egg and Portobello Mushrooms

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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 2 each large eggs
  • 2 each portobello mushrooms
  • 2 tbsp sun-dried tomatoes (sliced)
  • 1/8 tsp salt
  • 2 each fresh basil leaves (thinly sliced)
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 400F. Wipe the portobello mushrooms clean with a wet paper towel. Use a spoon to scrape out the inside ribs
  • Coat the portobello mushrooms with the olive oil and place the portobolello mushrooms on a sheet pan. Crack an egg into each portobello and season with salt
  • Bake in the oven for 12 to 15 minutes until the egg whites set
  • Top it off with sliced sun-dried tomatoes and sliced basil leaves

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Frequently Asked Questions

Can I use regular mushrooms instead of Portobello mushrooms?

Absolutely! While the recipe is specifically designed for Portobello mushrooms, you can definitely substitute them with regular mushrooms if that’s what you have on hand. Just keep in mind that the texture and flavor may vary slightly.

Can I freeze the Portobello Mushroom Egg Bake?

While it’s technically possible to freeze this dish, the texture of the mushrooms and eggs may change upon thawing and reheating. For the best taste and texture, it’s recommended to store the Portobello Mushroom Egg Bake in the refrigerator for up to four days rather than freezing it.

Can I use egg substitutes or egg whites instead of whole eggs?

Yes, you can! If you prefer to use egg substitutes or egg whites, feel free to make the swap. The cooking time may be slightly different, so keep an eye on the bake to ensure the eggs are cooked through.