Category: Low Carb

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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.
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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.

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Asian Lettuce Wraps with Beef and Fresh Basil

Hey there fellow meal-prepping enthusiasts, I am so excited to share with you one of my go-to recipes for Asian Ground Beef Lettuce Wraps! This dish is not only delicious, but it’s also healthy, low-carb, and perfect for weekly meal prep.

One of the meal prep hacks to making this dish truly tasty is by adding fresh herbs. Not only do they add a pop of color and freshness to your dish, but they also add an incredible depth of flavor. For this recipe, I highly recommend adding fresh basil to your ground beef filling. The combination of this fresh herb with the juicy ground beef and flavorful sauce is simply irresistible.

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With a little bit of planning and preparation, you can enjoy restaurant-quality flavors at home all week long. 

asian beef lettuce wraps on a wooden bowl

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Now, let’s talk about the nutritional benefits of this dish. By using lettuce wraps you’re cutting out lots of calories. Plus, ground beef is a great source of protein and the addition of vegetables like bell peppers and onions adds fiber and important vitamins and minerals. And let’s not forget about the incredible flavors and textures that make this dish so satisfying.

I’m going to show you how to make Asian Flavored Ground Beef Lettuce Wraps that taste just as good as your favorite takeout but with the added convenience of being able to prepare it in advance for the week ahead.

asian beef lettuce wraps on a wooden bowl

Simple Keto-Friendly, Low-Carb Ingredients

Firstly, let’s talk about how to make this dish taste absolutely amazing. The key is to season your ground beef well with Asian spices like garlic, ginger, and soy sauce. You can also add a little sweetness with honey or brown sugar, and some heat with red pepper flakes or chili paste. The combination of these flavors will make your taste buds dance with delight!

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for your protein

  • Red Onions: We used diced red onions, but chopped green onions are also a great choice.

  • Lettuce Wraps: We used butter lettuce leaves, but you can also use romaine lettuce leaves

  • Bell Peppers: This will add freshness to the dish and also bright colors

  • Herbs: We used basil leaves, but you can easily swap them with cilantro

  • Soy Sauce: Soy sauce adds great savory flavors to stir fry, but you can also use other sauces such as hoisin sauce, gyoza sauce, or oyster sauce.

  • Oils: We stir fry with olive oil, but then drizzle in a little bit of sesame oil for extra flavor in the end.

asian beef lettuce wraps in meal prep containers

How to Make Ground Beef Lettuce Wraps

  • Add 1 tbsp olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes)

  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown

  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together

  • Serve the beef on top of the lettuce wraps

Reference the recipe card below for detailed instructions.

asian beef lettuce wraps in meal prep containers

Meal Prep Tips for Basil Beef Lettuce Wraps

  • Now, let’s talk about what side dishes would pair well with this recipe. I recommend serving these lettuce wraps with some pickled ginger or onions, which will help balance out the flavors. You could also enjoy it with a side of fruit like sliced oranges for added nutrition and citrus flavors.

  • When it comes to storing and reheating this dish for the week, it’s important to separate the lettuce wraps from the ground beef filling and store them separately. This will help keep the lettuce wraps crips and fresh and prevent them from getting soggy.

  • To reheat, you could also heat up the filling in a skillet with a little oil to crisp it up or just simply microwave the filling until heated through and then assemble the lettuce wraps. 

Beef lettuce wraps

Basil Ground Beef Lettuce Wraps with Bell Peppers

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

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 each red bell pepper (sliced)
  • 4 each fresh basil leaves (thinly sliced)
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1/4 tsp garlic powder
  • 4 each large lettuce leaves

Instructions
 

  • Add 1 tbsp olive oil to a saute pan on medium high heat. Saute the onions until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown
  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together
  • Serve the beef on top of the lettuce wraps

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Frequently Asked Questions

Can I add vegetables to the filling?

Absolutely! Adding vegetables like broccoli, carrots, and mushrooms will not only add more nutrition to the dish but also add texture and flavor.

How can I make sure the lettuce stays fresh for meal prepping?

To keep the lettuce fresh for meal prepping, I recommend storing the lettuce leaves separately from the filling. Place a damp paper towel at the bottom of the container and then layer the lettuce leaves on top. This will help keep the lettuce fresh and crisp.

Can I freeze ground beef lettuce wraps?

I do not recommend freezing the lettuce wraps as the lettuce will become wilted and soggy when thawed. However, you can freeze the cooked ground beef filling for up to three months.

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Sheet Pan Chicken Fajita Lettuce Wraps

round plate with chicken fajita lettuce wrap and sliced mango

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

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Why This Recipe Makes Low Cost Meals

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

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

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

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

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

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Ingredients for You’ll Need

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

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

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

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

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

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

chicken fajita wrap ingredients - low cost meals

How to Cook Sheet Pan Chicken Fajitas

  1. Preheat the oven to 400°F.

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

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Prep Tips – Low Cost Meals

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

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

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

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

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

chicken fajita wraps meal prepped in containers for low cost meals

round plate with chicken fajita lettuce wrap and sliced mango

Sheet Pan Chicken Fajita Lettuce Wraps

Sheet pan chicken fajitas are a delicious and easy-to-make meal that can be prepared quickly with just a few ingredients.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken & Seasoning

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

Fajita Veggies & Seasoning

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

Optional Sides and Garnish

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

Instructions
 

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

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Frequently Asked Questions

Can you use different types of lettuce for the wraps?

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

Can you make sheet pan chicken fajita lettuce wraps vegan?

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

Are sheet pan chicken fajita lettuce wraps healthy?

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

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Air Fryer Chicken Meatball Lettuce Wraps

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatballs are a delicious and healthy way to enjoy this classic dish without the added fat and oil of traditional frying methods. Serving them in lettuce wraps makes them a healthy lunch idea you can enjoy during your busy work week.

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round plate with chicken meatball lettuce wraps served with grapes, healthy lunch idea

Air Fryer meatballs are a healthy lunch idea because they are:

  1. Easy to Make: Meatballs can be made quickly and easily in an Air Fryer with minimal effort. You can prepare a large batch of meatballs in just a few minutes, which makes meal prep much easier and faster.

  2. Healthy: Air fryer meatballs are healthier than traditional fried meatballs. They are cooked using hot air, which means they don’t need to be submerged in oil. This reduces the fat and calorie content of the meatballs and makes them a healthier option.

  3. Versatile: Meatballs can be made with a variety of meats and flavors, making them a versatile, healthy lunch idea. You can make meatballs with beef, chicken, turkey, or even plant-based alternatives like tofu or lentils. You can also experiment with different herbs and spices to add flavor.

  4. Freezer-friendly: Air fryer meatballs can be frozen and reheated easily. This means you can make a large batch of meatballs and freeze them for future meals. When you’re ready to eat, simply reheat them in the air fryer for a quick and easy meal.

  5. Portion-controlled: Meatballs are a great way to control portion sizes for meal prep. You can make them in uniform sizes, which makes it easy to portion out your meals for the week. This is especially helpful if you’re trying to stick to a specific calorie or macro-nutrient goal.

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Featured Ingredients

  • Ground Chicken

  • Egg

  • Ricotta

  • Garlic

  • Onion powder, dried thyme, salt, and pepper

  • Green Onions and Cilantro

You can use different types of ground meat such as turkey, chicken, pork, or a combination of meats. Just ensure you adjust the cooking time accordingly, as cooking times may vary for different types of meat.

cutting board with a silver mixing bowl filled with ground chicken, small containers filled with green onions, chopped cilantro, seasonings, olive oil, eggs, and ricotta cheese - healthy lunch idea

Variations of meatballs:

  • Italian-style meatballs: Add dried oregano, dried basil, and chopped fresh parsley to the mixture.

  • Asian-style meatballs: Use ground pork and add soy sauce, hoisin sauce, and chopped scallions to the mixture.

  • BBQ meatballs: Use ground beef and add BBQ sauce and chopped onion to the mixture.

  • Vegetarian meatballs: Use 1 can of drained and mashed chickpeas instead of ground meat, and add chopped fresh cilantro and ground cumin to the mixture.

round plate with chicken meatball lettuce wraps served with grapes, healthy lunch idea

How to Air Fry Chicken Meatballs:

  1. Preheat the Air Fryer before cooking to ensure they cook evenly and quickly.

  2. In a large mixing bowl, combine all the ingredients and mix well.

  3. Shape the mixture into meatballs, about 1 inch in diameter.

  4. Place the meatballs in a single layer in the air fryer basket.

  5. Cook for 12-15 minutes, flipping the meatballs halfway through, until they are cooked through and browned on the outside.

Reference the recipe card below for detailed instructions.

glass meal prep containers filled with chicken meatball lettuce wraps - a healthy lunch idea

Meal Prep Tips for Air Fryer Meatballs

  • Make sure the meatballs are evenly sized to ensure even cooking.

  • Please note that cooking times may vary depending on the size of your meatballs and the temperature of your Air Fryer.

  • Experiment with different seasonings to find your favorite flavor combination.

  • If you’re short on time, you can make a big batch of meatballs and freeze them for later use. Simply reheat them in the air fryer when you’re ready to enjoy them.

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatball Lettuce Wraps

Easy to make Air Fryer Chicken Meatball Lettuce wraps that are great for meal prep.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan

Ingredients
  

Meatballs

  • 12 oz ground chicken
  • 1 large egg
  • 1/4 cup ricotta cheese
  • 2 tbsp garlic (minced)
  • 1/4 tsp onion powder
  • 1/4 tsp dried thyme
  • 1/4 cup green onions (chopped)
  • 1/4 cup cilantro (chopped)
  • 1/4 tsp salt
  • 1/4 tsp pepper

Lettuce Wrap Ingredients

  • 6 large lettuce wraps
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 cup cucumber

Yogurt dip

  • 1 cup greek yogurt
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp garlic (minced)
  • 1/4 cup cucumbers (finley diced)
  • 1/4 tsp salt
  • 1/8 tsp dried dill

Optional

  • 1.5 cups grapes (or choice of fruit)

Instructions
 

  • Pre-heat the Air Fryer for about 5 minutes at 360F.
  • In a mixing bowl, combine the ground chicken, eggs, seasonings, garlic, and ricotta. Use a fork or whisk to mix everything together. Next, add the chopped herbs and fold them in well.
  • Take small portions of the mixture and shape them into meatballs. You can use a small ice cream scoop or 2 spoons to portion out the meatballs (about 1 inch in diameter). Arrange the meatballs into the Air Fryer Basket in a single layer, making sure they are not touching each other. Coat them with cooking spray and cook them in the Air fryer for about 12 to 15 minutes at 360F. Flip them halfway through until they are browned and cooked through an internal temperature of 165F.
  • Meanwhile, in a small bowl, mix together the ingredients for the yogurt sauce. Once cooked, serve with lettuce wraps and top them off with fresh cucumbers and cherry tomatoes.
  • Serve with the yogurt sauce and your choice of fruit.

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Frequently Asked Questions

Can I use Frozen meatballs in the Air Fryer?

Yes, you can use frozen meatballs in the air fryer. Just make sure to add a few extra minutes to the cooking time to ensure they are fully cooked.

Can I make Air Fryer Meatballs without breadcrumbs?

Yes, you can make air fryer meatballs without breadcrumbs. You can use almond flour, crushed pork rinds, or even grated parmesan cheese as a substitute.

Can I make meatballs in advance and reheat them in the Air Fryer later?

Yes, you can make meatballs in advance and reheat them in the Air Fryer later. Just be sure to store them properly in the fridge or freezer and adjust the cooking time accordingly when reheating.

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Tofu and Veggie Stir Fry

tofu stir fry

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

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

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

The PrepYoSelf Newsletter

Prepare This Easy Tofu Stir Fry with Simple Ingredients

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

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

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

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

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

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

How to Make Easy Tofu Stir Fry

  1. Press the moisture out of your tofu.

  2. Cut the tofu into cubes.

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

  4. Remove the tofu, and add the vegetables.

  5. Stir until the vegetables are tender.

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

  7. Top it off with cashews and sesame seeds.

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Tofu Stir Fry

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

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

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

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

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

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

Tofu Stir Fry

Tofu and Veggie Stir Fry

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

Equipment

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

Ingredients
  

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

Stir Fry Sauce

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

Instructions
 

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

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Frequently Asked Questions

How long can you keep this in the fridge?

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

What else can I serve with this tofu stir fry?

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

What can I substitute cashews with?

Regular peanuts or pine nuts are great tasty options!

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Italian Chicken Recipe with Green Beans and Almonds

italian chicken

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

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Round plate with grilled chicken and green beans with almonds.

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

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

The PrepYoSelf Newsletter

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

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

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

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

Ingredients You’ll Need

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

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

  • Green Beans: You can also use asparagus or cauliflower

  • Almonds: You can also use pecans or walnuts

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

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

How to Make Grilled Italian Chicken

  • Preheat the oven to 400F.

  • Marinate the chicken with the Italian salad dressing.

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

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

How to Saute Balsamic Green Beans

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Marinades

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

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

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

Chicken & Green Beans

Italian Chicken with Green Beans and Almonds

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

Equipment

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

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

How long should I marinate the chicken?

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

How to serve grilled chicken?

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

Can I bake my marinated chicken without grilling it?

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

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Beef Stir Fry with Garlicky Chinese Broccoli

beef and chinese broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep.

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Round plate with steak strips and Chinese broccoli.

What is the difference between broccoli and Chinese broccoli?

  • Chinese broccoli is in the same family as broccoli, Brassica Oleracea. However, it has thick stems, small florets, and large flat leaves

  • Chinese broccoli also has a more bitter flavor than regular broccoli

The PrepYoSelf Newsletter

To Make Chinese Broccoli with Beef Stir Fry, You’ll Need

  • Sirloin Steak: You will want to cut your steak into thin strips so that it cooks quickly during the stir fry

  • Chinese Broccoli: If you can’t find Chinese broccoli, you can also make this recipe with broccolini or regular broccoli

  • Garlic Cloves: Use fresh garlic for this recipe. Cut them into slivers. This is what gives the “garlicky” flavor to the recipe.

  • Soy Sauce: You can also use Oyster sauce which is a syrup-like sauce used in Chinses Cuisine and made from oyster extract

  • Oil: You can cook with olive oil and also add sesame oil for extra flavor

Glass meal prep container with steak strips and Chinese broccoli.

How to prepare Beef and Chinese Broccoli Stir Fry

  1. Prepare the Vegetables: Cut the broccoli into one-inch pieces and slice the garlic into slivers.

  2. Cook the Meat: Add oil to a hot wok and saute the beef strips until fully cooked. Season with the soy sauce.

  3. Cook the Vegetables: Remove the beef strips from the wok and add the broccoli. Cook the Chinese broccoli until they get tender, then add the garlic slivers and cook until they are toasted.

  4. Add back the beef: Add the beef strips back to the wok and drizzle with sesame oil.

Reference the recipe card below for detailed instructions.

Round plate with steak strips and Chinese broccoli.

Meal Prep Tips for Beef and Chinese Broccoli Stir Fry

  • Shopping: When buying Chinese broccoli, avoid selecting the ones with flower blossoms because they will be less tender

  • Prepping: Wash the broccoli thoroughly because it can be sandy and have loose dirt. Trim the bottom of the stems if they look dry.

  • Cook option: You can cook them directly in the stir fry, however, they are a bit tough, so you can blanch them in boiling water before cooking them in the stir fry. This will also get rid of some of the bitterness.

  • To serve: Serve with steamed rice or cauliflower rice for a low-carb option.

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

Round plate with steak strips and Chinese broccoli.

Beef Stir Fry

Beef Stir Fry with Garlicky Chinese Broccoli

A low-carb beef stir fry with garlicky Chinese broccoli that is light, fresh, and delicious!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • tongs

Ingredients
  

  • 12 oz sirloin steak (thinly sliced strips)
  • 6 oz chinese broccoli
  • 2 garlic cloves (peeled and sliced into slivers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the broccoli bottom stems (about 1 inch) and discard. Then, roughly chop the rest of the broccoli into 3 inch lengths.
  • Add olive oil to a wok on medium-high heat and saute the beef strips. Season with soy sauce and cook until they are golden brown and fully cooked (about 5 to 7 minutes). After they cook, scoop them out of the wok and set them aside.
  • Next, add the Chinese broccoli to the wok and saute them for about 3 to 5 minutes until the broccoli is soft and tender. If they are still a bit tough, add a dash of water to help steam the broccoli.
  • Then, add the garlic slivers and stir them around until they are toasted. Finally add back the beef strips. At the end, drizzle with sesame oil and mix well

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Frequently Asked Questions

Can Chinese broccoli be eaten uncooked?

Yes, the leaves, stalks, and florets can be prepped and eaten raw in many dishes such as salads or slaws.

How long does Chinese broccoli last?

It can be stored unwashed in an open plastic bag in the fridge for about 7 to 10 days.

Where can I buy Chinese broccoli?

You can find it in most Asian specialty stores.

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Oven Baked Orange Ginger Salmon and Snow Peas

ginger salmon

Honey Glazed Ginger Salmon and Roasted Snow Pea recipe that comes together in less than 20 minutes in one pan!

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Round plate with baked salmon and snow peas served with a side of sliced oranges.

Flavor Highlights

We often use lemon to add the citrus component to seafood recipes, but switch it up and try oranges instead. The flavor will definitely surprise you! Pairing it with ginger and honey will become your new favorite flavor combination.

The PrepYoSelf Newsletter

To Prepare This Sheet Pan 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.

  • Snow Peas: If you can’t find snow peas, you can use snow peas or other green vegetables such as green beans or asparagus.

  • Ginger and Garlic: If you don’t want to peel and mince your own ginger and garlic, there are packaged options that come in a paste or are already pre-minced that you can buy. You can also use powdered ginger or garlic if you already have it on hand.

  • Red Onions: You can also substitute with shallots or green onions.

  • Oranges: Feel free to add orange zest to the sauce.

  • Soy Sauce: Use lower-sodium soy sauce if you can.

  • Honey: You can also use maple syrup or agave nectar.

Round plate with baked salmon and snow peas served with a side of sliced oranges.

Easy Recipe Steps to Make Glazed Ginger Salmon & Snow Peas

  1. Preheat the oven to 400F.

  2. Whisk together your marinade in a small bowl.

  3. Place the salmon and snow peas on a sheet pan.

  4. Top the salmon with garlic, ginger, and red onions.

  5. Drizzle the marinade over the salmon and snow peas

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

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

Meal Prep Tips for Honey Glazed Ginger Salmon

  • Other Cook Method: You can make this in a toaster oven or even in the Air Fryer (360F for 8 to 10 minutes).

  • To reheat: Reheat it in the microwave until it is warm. (about 2 minutes depending on your microwave settings).

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

  • To Serve: Feel free to serve this with a side of rice pilaf or cauliflower rice.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

orange ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

Sweet, sticky, and savory baked salmon with roasted snow peas all made in one sheet pan.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz salmon
  • 8 oz snow peas
  • 1 orange (juiced)
  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 tablespoon ginger (minced)
  • 1 tablespoon garlic (minced)
  • 1/4 cup red onions (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small bowl, mix together the juice of an orange, soy sauce, and honey.
  • Place the salmon and snow peas on a sheet pan. Top the salmon with minced ginger and garlic. Top the snow peas with the diced red onions. Then, drizzle the marinade over both the salmon and veggies.
  • Bake in the oven for about 12 to 15 minutes. Enjoy with a side of sliced oranges for a refreshing palate cleanser!

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Frequently Asked Questions

Are sugar snap peas and snow peas the same?

Snow peas are flatter, while sugar snap peas are more rounded. However, both have similar flavors and nutritional profile.

What temperature should salmon be cooked at?

USDA recommends cooking fish to an internal temperature of 145F.

Is it okay to eat the skin on salmon?

Yes, while salmon is known to provide healthy fats, much of that skin is also stored in the skin and is a good source of omega 3s.

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Baked Meatloaf Patties and Roasted Green Beans

meatloaf patties

Love the comfort of meatloaf, but don’t want to wait too long for the prep? Here’s a twist on a meatloaf-recipe family favorite using burger patties.

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Calories: 626kcal | Carbohydrates: 24g | Protein: 37g | Fat: 43g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 21g | Cholesterol: 120mg | Sodium: 1920mg | Potassium: 1281mg | Fiber: 6g | Sugar: 15g | Vitamin A: 1806IU | Vitamin C: 24mg | Calcium: 84mg | Iron: 7mg
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Round plate with meatloaf recipe of beef patties covered in tomato sauce on top of roasted green beans.

While classic meatloaf recipes are normally baked in a loaf pan, we opted for using hamburger patties and baking them flat on a sheet pan. This definitely took less time than traditional meatloaf and was a huge time saver, and you still get the classic flavors of meatloaf that we all find comfort in.

The PrepYoSelf Newsletter

Why These Meatloaf Patties are Great for Meal Prep

  • The recipe uses budget-friendly ingredients

  • Everything can be cooked on one sheet pan

  • It’s a healthier version of meatloaf that still satisfies your tastebud

Round plate with meatloaf recipe of beef patties covered in tomato sauce on top of roasted green beans.

Easy to Find Ingredients for Baked Meatloaf Recipe

  • Lean Ground Beef Burger Patties: We used pre-made beef burger patties to save time on meal prep. However, you can definitely use any kind of ground meat and form your own burger patties

  • Green Beans: You can pair your patties with any kind of roasted veggies such as asparagus, broccoli, or even with mashed potatoes

  • Red Onions: Adding aromatics to anything always adds more flavor. You can also use sliced shallots or minced garlic

  • Tomato Sauce: You can even use leftover spaghetti sauce

  • Sugar: If you don’t want to use sugar, you can substitute it with honey. Adding a little bit of sweetness helps balance out the tartness of the tomato sauce

  • Olive Oil: Keep it heart-healthy with oil, and you can also use avocado oil

Glass meal prep containers with meatloaf recipe of beef patties covered in tomato sauce on top of roasted green beans.

Easy Instructions to Make Meatloaf Patties

  • Preheat the oven to 400F.

  • Mix together the tomato sauce with the sugar, seasonings, and red onions.

  • Layer the beef patties on a lined sheet pan and top each patty with the tomato sauce.

  • Place the seasoned green beans on another sheet pan since they will cook faster.

  • Bake in the oven until the beef patties are fully cooked.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with meatloaf recipe of beef patties covered in tomato sauce on top of roasted green beans.

Meal Prep Tips for Meatloaf Patties

  • To Serve: You can serve these with a side of mashed potatoes, buttered pasta noodles, or even rice pilaf.

  • Leftovers: If you make a large batch and have leftovers, you can also enjoy these meatloaf patties in between toasted bread or hamburger buns.

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

meatloaf patty and green beans

Baked Meatloaf Patties and Roasted Green Beans

Get the homestyle taste of meatloaf, but with easy portions to prep for the week using hamburger patties.
4.67 from 3 votes
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 626 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 4 lean beef hamburger patties (3 oz each)
  • 8 oz green beans (washed and trimmed)
  • 1/4 cup red onions (diced)
  • 1 cup tomato sauce
  • 1 tablespoon sugar
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl mix together the tomato sauce with the brown sugar, red onions, half of the paprika spice, half of the garlic powder seasoning, and half of the salt.
  • Place the hamburger patties on a sheet pan and evenly top each patty with the tomato sauce mixture. Place the green beans on another sheet pan and season with the paprika, garlic powder, and salt. Drizzle the green beans with olive oil.
  • Place both sheet pans in the oven and bake the green beans for 12 to 15 minutes. Bake the beef patties for at least 25 minutes until it reaches an internal temperature of 165F.

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: 626kcalCarbohydrates: 24gProtein: 37gFat: 43gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gCholesterol: 120mgSodium: 1920mgPotassium: 1281mgFiber: 6gSugar: 15gVitamin A: 1806IUVitamin C: 24mgCalcium: 84mgIron: 7mg

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Frequently Asked Questions

Do meat patties need breadcrumbs?

For this recipe, we did not use breadcrumbs like most traditional meatloaf recipes use because the patties were already formed and stuck together when they bake.

Do you have to put milk in meatloaf?

Milk is often added to meatloaf to help soak in the breadcrumbs. However, for this recipe, we did not use breadcrumbs and therefore did not use milk. This meatloaf patty version of the recipe is gluten-free and dairy free.

What meat do I use for meatloaf?

It is usually made with ground beef and sometimes includes a combination of pork or lamp. For this recipe, we only used ground beef, however, you can even use ground turkey or ground chicken.