Category: Low Carb

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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.

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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.

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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.

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Easy Cauliflower Fried Rice

cauliflower rice

Easy, high protein, vegetarian cauliflower fried rice made in less than 15 minutes!

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Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

If you’re la huge cauliflower fan and love seeing it incorporated in tasty ways, then, you’ll appreciate this vegetarian “fried rice” recipe. Here’s why you’ll enjoy this recipe:

  • Super quick and simple, but still healthy and delicious at the same time

  • It’s a great high-protein vegetarian recipe

  • And..it’s fried rice without the guilt!

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To Prepare This Cauliflower Fried Rice, You’ll Need

  • Cauliflower Rice: You can make your own cauliflower rice, but to save time you can use pre-cut packaged options that can be found in the produce aisle or in the frozen section

  • Frozen Peas: You can use canned peas or frozen peas.

  • Shredded Carrots and Red Cabbage: These two ingredients add a variety of nutrients, but they also add beautiful colors to this dish

  • Aromatics: We used red onions and garlic, but you can also add green onions or shallots for this recipe

  • Seasonings: We seasoned our fried rice with coco aminos and sesame oil, but you can use regular soy sauce. If you want to add heat, you can also add chili oil

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

How to Make Cauliflower Fried Rice in Less Than 15 Minutes

  1. Add oil to a heated wok and stir fry the onions and garlic.

  2. Next, add the cauliflower rice and stir until they soften. Sprinkle with the seasonings.

  3. Finally, add the peas, carrots, cabbage, sesame oil, and coco aminos.

  4. Stir everything around.

Reference the recipe card below for detailed instructions.

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

Meal Prep Tips for Cauliflower Fried Rice

  • Vegetables: We used carrots and red cabbage, but you can use any kind of vegetables that you have on hand. Broccoli is also a good vegetable with a high amount of protein

  • Nuts: You can also add nuts for more protein such as cashews or peanuts

  • Herbs: To add flavor, you can also garnish with chopped green onions or fresh sliced basil leaves

  • Coco aminos: You can also substitute this with regular soy sauce

  • Added Protein: You can also add scrambled eggs to this recipe for more protein (note: adding eggs will turn the recipe into a vegetarian recipe instead of a vegan recipe)

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

cauliflower fried rice

Cauliflower Fried Rice

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

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 cups cauliflower rice
  • 1 cup frozen peas
  • 1 cup shredded carrots
  • 1/4 cup shredded red cabbage
  • 1/2 cup red onions (diced)
  • 2 cloves garlic (minced)
  • 1/4 cup coco aminos
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 teaspoon sesame oil
  • 1 tablespoon olive oil

Instructions
 

  • Add 2 tbsp of olive oil to the saute pan on medium-high heat, then add the red onion, and garlic and saute until wilted.
  • Then add the cauliflower and saute for 5 to 7 minutes until softened. Season with garlic powder, onion powder, and pepper.
  • Finally, add the peas, shredded carrots, red cabbage, sesame oil, and coco aminos (or soy sauce). Stir all ingredients well for another 5 minutes.

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Frequently Asked Questions

Are peas high in protein?

Peas are a legume so they are a good source of protein. They provide about 2 grams of protein for ½ cup of serving.

Are peas good for weight loss?

They are relatively low in calories and packed with fiber and protein which is a great option for weight-loss diets.

What are the benefits of eating peas?

They are a good source of vitamins C, E, zinc, and antioxidants that can help strengthen your immune system along with a balanced diet.

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Baked Pine Nut Crusted Tilapia with Spinach

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.

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Round plate with baked pine nut crusted tilapia with sauteed spinach.

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.

This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.

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Here’s What You Need

  • Tilapia: You can use any kind of white fish such as cod, grouper, or halibut

  • Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health

  • Spinach: Spinach is also a good source of fiber and vitamins

  • Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor

Round plate with baked pine nut crusted tilapia with sauteed spinach.

How to Bake Pine Nut Crusted Tilapia

  1. Pre-heat the oven to 400F.

  2. Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.

  3. Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.

  4. Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.

  5. Spinach: Meanwhile, saute the spinach in a saute pan.

Reference the recipe card below for detailed instructions.

Glass meal prep container with baked pine nut crusted tilapia with sauteed spinach.

Meal Prep Tips for Pine Nut Crusted Tilapia

  • Air Fryer Tip: You can also cook the fish in an Air Fryer. Cook it at 400F for 7-9 minutes

  • To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables

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

Glass meal prep containers with baked pine nut crusted tilapia with sauteed spinach.

pine nut fish

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

Try this low-carb baked white fish with a pine nut crust and sauteed spinach.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 3 tablespoons pine nuts
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon dijon mustard
  • 1 teaspoon olive oil

Spinach

  • 6 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small plastic bag, add the pine nuts, chopped chives, olive oil, paprika, garlic powder, salt. Use mallet or small pan to crush the pine nuts into crumbs.
  • Place the tilapia fillets on a sheet pan and spread the dijon mustard on top of each fillet. Sprinkle the pinenut mixture on top and pat it down, making sure the whole fillet is covered. Bake it in the oven for 12 to 15 minutes,
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the spinach until it wilts. Season with garlic powder and salt.
  • After the tilapia bakes, carefully remove it from the oven and serve with the sauteed spinach

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Frequently Asked Questions

What benefits do pine nuts have?

They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.

What if I don’t have pine nuts?

You can also use chopped almonds in place of pine nuts.

What can I serve with this meal?

You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.

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Celery & Peanut Chicken Stir Fry

peanut chicken

If you have a wok or skillet, this Celery & Peanut Chicken Stir Fry is a tasty recipe to make it in!

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Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Stir Fry is one of our favorite meal prep methods because it’s fast and you can make everything in one skillet.

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What is Stir Fry?

  • It’s a quick meal prep method to combine vegetables and protein in a single dish and is relatively healthy

  • The key to a successful stir fry is frying small pieces of food in a large pan over high heat

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Stir Fry

  • Start with the protein to get a good sear

  • Avoid overcrowding the pan

  • Add the vegetables at the end so they don’t get mushy

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Protein: We used boneless chicken thighs cut into small pieces, but you can also use seafood such as shrimp and beef for your protein in stir fry.

  • Vegetables: We cut up celery, carrots, red onions, and green onions. They were all thinly sliced for fast cooking.

  • Peanut sauce: We blended together peanut butter, soy sauce, garlic powder, lime juice, and sesame oil.

How to Make Easy Peanut Chicken Stir Fry

  1. In a small bowl, whisk together the peanut sauce until it is well blended.

  2. Add oil to a hot wok and saute the chicken until it fully cooks and turns golden brown.

  3. Next, add the sliced vegetables and stir them around for a few minutes until they are tender.

  4. After everything cooks, pour in the peanut sauce and stir until everything is fully coated.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Peanut Chicken Stir Fry

  • To Serve: Serve this with steamed rice or soba noodles. If you want to keep it low carb, you can serve it with cauliflower rice or in a large lettuce wrap.

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

  • To Reheat: Warm it up in the microwave until it is heated through.

chicken stir fry

Peanut Chicken Celery Stir Fry

Savory Peanut Chicken Stir Fry with Crispy Celery Sticks made in less than 20 minutes.
5 from 1 vote
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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
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs (cut into one inch cubes)
  • 1 cup celery sticks (thinly sliced)
  • 1 cup carrots (thinly sliced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup green onions (thinly sliced)
  • 1 tablespoon olive oil

Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 lime (juiced)
  • 1 teaspoon sesame oil

Instructions
 

  • In a bowl, whisk together the peanut sauce until well blended.
  • Add olive oil to a wok on medium high heat and saute the cubed chicken pieces for about 7 to 10 minutes until it fully cooks and turns golden brown.
  • Next, add the sliced onions, green onions, celery, and carrots and continue to stir for another 2 to 3 minutes.
  • Then, add the peanut sauce to the wok and stir until the chicken is fully coated with the sauce.

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Frequently Asked Questions

How to cut vegetables for stir fry?

It is best to cut the vegetables into small pieces so that it cooks quickly on high heat.

What can I use to cook stir fry if I don’t have a wok?

You can also use a saute pan or skillet.

What can I eat with a stir fry?

If you want to keep it low carb, serve it cauliflower rice. Otherwise, it goes well with steamed rice or noodles.

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Grilled Eggplant Steaks with Marinara Sauce

eggplant

These grilled eggplant steaks are prepared so quickly which makes them perfect for a midweek dinner for yourself.

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Plate with stacked eggplant steaks on top of marinara sauce.

This Dish is Full of Flavor, and We Love it Because

  • It’s a light yet hearty, healthy dinner

  • It can be ready in less than 20 minutes

  • It’s low-carb, and low calorie

  • It’s gluten-free 

  • You can serve it as a main dish or as a side dish

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Grilled Eggplant Steaks

  • Eggplant: Eggplant is low-calorie and has great vitamins and minerals. Other low-carb options include portobello mushrooms or cauliflower head sliced lengthwise to

  • Marinara Sauce: If you don’t have marinara sauce, pesto sauces such as tomato pesto or basil pesto will also be a tasty topping for this recipe

  • Basil Leaves: Herbs are a great way to add fresh flavors to dishes

  • Shredded Parmesan Cheese: You can also top it off with our choice of cheese. Great options are ricotta cheese and mozzarella cheese

Plate with stacked eggplant steaks on top of marinara sauce.

How to Prepare Grilled Eggplant Steaks

  • Preheat the indoor grill.

  • Slice the eggplant crosswise.

  • Toss the eggplant in olive oil and season with salt and pepper.

  • Grill the eggplant on each side until tender.

  • Meanwhile, heat the marinara sauce in a saute pan.

  • Top each eggplant slice with marinara and shredded parmesan cheese.

Reference the recipe card below for detailed instructions.

Plate with stacked eggplant steaks on top of marinara sauce.

Meal Prep Tips for Grilled Eggplant Steaks

  • Sauce Options: Another sauce option is gremolata which is an Italian sauce made from minced garlic, parsley, and lemon zest.

  • To Serve: You can enjoy this meal with a side of pasta or on top of rice pilaf. You can also top it off with toasted pine nuts for an extra crunch and drizzle it with balsamic glaze to take away the bitterness of the eggplant

  • 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.

Plate with stacked eggplant steaks on top of marinara sauce.

eggplant marinara

Grilled Eggplant Steaks with Marinara Sauce

Grilled Eggplant Steak is a simple, healthy meatless dinner recipe you can make in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • indoor grill pan
  • saute pan

Ingredients
  

  • 1 each eggplant
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp olive oil
  • 1 cup marinara sauce
  • 2 fresh basil leaves (chopped)
  • 1/4 cup shredded parmesan cheese

Instructions
 

  • Slice the eggplant crosswise in 1/2 inch thickness. Toss it in olive oil until it is fully coated. Season with salt and pepper
  • Preheat the indoor grill pan on medium-high heat. Grill the eggplant until tender (about 3 to 4 minutes on each side).
  • Meanwhile, heat marinara sauce in a saute pan on medium heat and add the fresh basil leaves.
  • Top each eggplant slice with marinara sauce and sprinkle them with shredded parmesan cheese.

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Frequently Asked Questions

What does eggplant taste like?

It’s tender, mild with a slight bitterness. It tends to absorb the flavor of what it’s cooked with.

What if I don’t like eggplant?

You can also make this recipe with portobello mushrooms or cauliflower.

Is eggplant good for losing weight?

Yes, eggplants are low in calories and high in fiber. Fiber can help promote fullness and as a result, helps reduce calorie intake.

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Ground Beef Cabbage Stir Fry

beef cabbage stir fry

Today, I’ve got a delicious and low-carb recipe for you: Ground Beef Cabbage Stir Fry. This Ground Beef Cabbage Stir Fry is not only a taste sensation but also a great low-carb meal prep option. Perfect for those looking to keep their carb intake in check while enjoying a satisfying, homemade meal. Give it a try, and you won’t be disappointed!

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Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

Round plate with stir fry ground beef with red and green shredded cabbage.

This easy ground beef meal prep dish is full of vegetables and has a lot of great flavors using simple ingredients.

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There are several options for vegetables that you can use for stir fry. For this recipe, we used a mix of green and red cabbage, but you can easily add more vegetables such as sliced mushrooms, shredded carrots, and green beans.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

Simple Keto-Friendly, Low-Carb Beef Stir Fry Ingredients

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for this stir fry recipe.

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

  • Cabbage: You can buy a head of cabbage, however, you may end up with tons of leftovers that you’ll be eating for days, so sometimes, we opt for pre-chopped coleslaw mix. It saves time with prep and you’re not stuck with food waste.

  • 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.

Glass meal prep container with stir fry ground beef with red and green shredded cabbage.

How to Meal Prep Ground Beef and Cabbage Stir Fry

  • Add oil to a hot wok and saute the onions until they soften.

  • Next, add the ground beef and continue to stir until it fully cooks.

  • Then, add the shredded cabbage and season with soy sauce, and stir fry until it gets tender.

  • Finally, drizzle the dish with a little bit of sesame oil.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry ground beef with red and green shredded cabbage.

Meal Prep Tips for Ground Beef Stir Fry

  • To Serve: You can serve these with a side of steamed rice or soba noodles. If you want to keep it low-carb, you can also serve it with cauliflower rice or shirataki noodles.

  • To Reheat: Warm it up in the microwave for a few minutes until it heats through

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

beef stir fry

Ground Beef Cabbage Stir Fry

This Ground Beef Cabbage Stir Fry is an easy meal prep recipe that you can cook in less than 15 minutes.
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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
  • spatula

Ingredients
  

  • 12 oz lean ground beef
  • 1/4 cup red onion (diced)
  • 2 cups green cabbage (shredded)
  • 2 cups red cabbage (shredded)
  • 1/2 teaspoon garlic powder
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Add olive oil to a wok on medium-high heat and saute the red onions until they soften (about 2 to 3 minutes).
  • Next, add the ground beef and break it up into smaller pieces. Continue to stir it around for about 5 to 6 minutes until it fully cooks and is golden brown. Season with garlic powder.
  • Then, add the shredded cabbage and continue to stir until they soften. Season with soy sauce and mix thoroughly. At the end, drizzle with sesame oil and mix well.

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Frequently Asked Questions

What are the benefits of cabbage?

Cabbage is rich in vitamin B6 and folate which help with energy metabolism. It is also a good source of fiber and contains powerful antioxidants that help protect the body.

Is cabbage low carb?

Yes, 1 cup of chopped raw cabbage only has 5 grams of carbs.

Is cabbage good for weight loss?

Yes, it is low in calories, fat, and high in fiber which well help you stay full longer. 

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Baked Breakfast Egg Stuffed Peppers

egg stuffed bell peppers

Baked breakfast stuffed peppers are perfect for a low-carb breakfast, brunch, or even as an afternoon snack.

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Calories: 528kcal | Carbohydrates: 21g | Protein: 17g | Fat: 44g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 27g | Trans Fat: 0.04g | Cholesterol: 327mg | Sodium: 1109mg | Potassium: 966mg | Fiber: 9g | Sugar: 3g | Vitamin A: 976IU | Vitamin C: 124mg | Calcium: 100mg | Iron: 3mg
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White round plate with a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

We love the natural sweetness of bell peppers, and using them as a vessel to bake eggs in them is an added bonus! And to level it up, we are topping it off with bold flavors such as harissa and pistachio pesto.

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Egg Stuffed Pepper Ingredients

Savory breakfast is definitely something we look forward to in the mornings. And it’s even better when it’s nutritious and flavorful in one bite. Here are the ingredients we used for our egg-stuffed peppers:

  • Bell Peppers: You can use any color of your choice. Green bell peppers are slightly more bitter, while the yellow, orange and red bell peppers are sweeter. Red bell peppers also are more nutrient-dense.

  • Eggs: We used 2 eggs per pepper half, however, depending on the size of your peppers, you may just need 1 egg.

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

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

  • Avocado: To add some healthy fat, we added sliced avocado on top.

White round plate with a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

How to Make Breakfast Egg Stuffed Peppers

  1. Preheat the oven to 400F.

  2. Using a chef’s knife, slice the bell pepper in half. Remove the inner ribs and seeds of the peppers.

  3. Lay the peppers cut side up on the baking sheet and crack the eggs into the pepper halves.

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

  5. Top it off with harissa sauce, pesto, and sliced avocados.

Reference the recipe card below for detailed instructions.

Meal prep container storing a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

Meal Prep Tips for Egg Stuffed Peppers:

  • Other Prep Methods: You can also cook this in a small toaster oven or in the Air Fryer (cook at 360F for 10-12 minutes).

  • Storage: Store them in an air-tight container in the refrigerator for up to 3 to 4 days. You can also freeze them and store them in the freezer for up to 3 months for the best quality. However, we recommend you don’t slice the avocado in advance. Wait to slice the avocado when you are ready to eat the peppers to prevent them from browning too early.

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

Glass meal prep containers storing a baked yellow bell pepper stuffed with eggs. It is topped off with red harissa sauce and green pesto and slice avocado.

Egg Stuffed Peppers

Oven Baked Breakfast Egg Stuffed Peppers

These egg stuffed peppers are topped with a flavorful harissa sauce and pistachio pesto perfect for a low carb breakfast or snack.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 528 kcal

Equipment

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

Ingredients
  

Stuffed Pepper

  • 4 large eggs
  • 1 yellow bell pepper
  • 1 avocado
  • 1/4 teaspoon salt
  • 1 tablespoon harissa sauce

Pistachio Pesto

  • 1/4 cup pistachios (shelled)
  • 2 tablespoons olive oil
  • 4 tablespoons green onions (chopped)
  • 2 garlic cloves (peeled)
  • 1/2 teaspoon salt

Instructions
 

  • Pre-heat oven to 425F. Cut the bell pepper in half lengthwise and remove the ribs and seeds
  • Place the bell peppers on a sheet pan. Crack two eggs into each pepper half and season with salt. Bake in the oven for 12 to 15 minutes or until the egg whites have set.
  • While the peppers bake, use blender to blend together the pistachio, green onions, garlic, olive oil, and salt into a chunky paste. Or you can use a sharp knife to finely chop the ingredients
  • After the peppers cook, top off each pepper with a teaspoon of harissa sauce and pistachio pesto. Feel free to add more to your liking. And don't forget to enjoy them with avocado slices!

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: 528kcalCarbohydrates: 21gProtein: 17gFat: 44gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 27gTrans Fat: 0.04gCholesterol: 327mgSodium: 1109mgPotassium: 966mgFiber: 9gSugar: 3gVitamin A: 976IUVitamin C: 124mgCalcium: 100mgIron: 3mg

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Frequently Asked Questions

What is harissa?

Harissa is a chile sauce that is made from dried red-chiles, garlic, citrus, and warm spices such as cumin, coriander, caraway seeds, and olive oil. They are a perfect way to perk up the flavor for your eggs.

What is pesto?

Pesto is a sauce that combines crushed herbs, nuts, garlic, and olive oil. You can serve it with pasta, use it as a spread for sandwiches. The sauce can easily brighten up the flavor of a simple dish.

Are bell peppers keto-friendly?

Yes, bell peppers are low in carbs and they can be a great vegetable option to add when planning ingredients for your keto meals.

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Air Fryer Orange Soy Glazed Chicken with Broccoli

orange chicken

This sweet and tangy Air Fryer Chicken Thigh recipe is a healthier version of one of our favorite take-out meals.

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Round plate with golden brown chicken thighs and crispy broccoli florets.

You can’t go wrong with ordering Orange Soy Chicken for take-out. Those bite-sized chicken pieces, dredged in fried, golden, and crispy batter tossed in a sweet orange sauce are just so full of flavor.

However, it’s also a lot of work making it at home, not to mention the guilt of loaded calories!

But we don’t want to miss out on those great flavors during our weekly meal prep, so we opted for an easier, more budget-friendly version, but with all the same great flavors.

For this recipe, we wanted to keep the crispy textures and decided to prep Air Fryer Chicken Thighs glazed in an orange soy marinade and paired it with broccoli florets.

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

  • Chicken Thighs: This may not be the leanest cut of chicken, but it’s a lower-calorie version than the chicken pieces dredged in flour and deep-fried in oil. But if you really want to keep it clean and lean, you can still make this recipe with chicken breasts or chicken tenderloins.

  • Marinade: We used a mixture of soy sauce, orange juice, honey, garlic powder, and sesame oil.

  • Broccoli: We love chicken and broccoli together, but you can also use other vegetables such as green beans, bok choy, or bell peppers.

Round plate with golden brown chicken thighs and crispy broccoli florets.

How to Prepare Easy Air Fryer Orange Soy Chicken

  1. Mix together your marinade in a bowl, then add the chicken. Make sure the chicken gets fully coated with the marinade.

  2. Next, place the chicken thighs in the Air Fryer and cook them for about 23 to 25 minutes at 360F.

  3. After the chicken cooks, remove it from the Air Fryer and place the broccoli in the Air Fryer. Sprinkle them with seasonings and coat them with sesame oil. Roast at 360F for 5 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep container with golden brown chicken thighs and crispy broccoli florets.

Meal Prep Tips for Air Fryer Orange Chicken

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

  • To serve: Serve with a side of grains such as brown rice pilaf or soba noodles.

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

  • To Reheat: Both the chicken and broccoli can be reheated in the microwave.

  • Larger Batch: If you make a larger batch, you can shred the chicken and serve it on top of lettuce or in a lettuce wrap with Asian slaw.

Glass meal prep container with golden brown chicken thighs and crispy broccoli florets.

orange chicken

Air Fryer Orange Soy Glazed Chicken with Broccoli

Here's a home cooked version of tasty orange soy glazed chicken made right in the Air Fryer.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • mixing bowl
  • Air Fryer

Ingredients
  

Chicken and Marinade

  • 4 bone in chicken thighs
  • 1/4 cup soy sauce
  • 1 orange (juiced)
  • 1 tablespoon honey
  • 1/2 teaspoon garlic powder
  • 1 tablespoon sesame oil

Broccoli and Seasonings

  • 4 cups broccoli florets
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon sesame oil

Instructions
 

  • Place the chicken thighs in a mixing bowl and add the soy sauce, juice of an orange, honey, garlic powder, and sesame oil. Mix it all together making sure the chicken is fully coated.
  • Then, place the thighs in the Air Fryer and cook them at 360F for 23 to 25 minutes (you'll want to make sure it gets nice and crispy). After it cooks, check the temperature with a thermometer making sure it reaches an internal cook temperature of 165F.
  • Next, remove the chicken and place the broccoli in the air fryer. Sprinkle with the seasonings and sesame oil and cook at 360F for 5 minutes.

Notes

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

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Frequently Asked Questions

Can I make orange soy glazed chicken in the oven?

If you don’t have an Air Fryer, you can also bake the chicken in the oven for 35-40 minutes at 400F until it reaches an internal temperature of 165F. Bake the broccoli florets for 8-10 minutes.

Is this recipe gluten-free?

Yes, we do not use any flour in this recipe like the classic take-out recipes use.

How long do chicken thighs take in the Air Fryer?

If you are cooking it at 360F, it typically takes 23-25 minutes, depending on how thick your chicken thighs are. Use a thermometer to check that it is fully cooked to an internal temperature of 165F.

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Easy Cheese Omelette

cheese omelette

Learn how to make a perfectly cooked egg omelette with these easy tips and tricks in this recipe for one.

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White round plate with an omelette garnished with fresh tomatoes and green onions, recipe for one.

Why you’ll enjoy this omelette recipe for one:

Omelettes are one of our go-to breakfast choices at our favorite local diners, but they are also just easy to make at home. There are so many ways to fill and flavor your omelette. The great thing is that you can easily add whatever veggies and protein you have in your fridge.

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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 an omelette.

  • Eggs: While most diners and restaurants build large-size omelettes using 3 to 5 eggs per serving, we are sticking to 2 large eggs per serving. That’s enough to fill the omelette and is a good portion size for your weekly meal prep.

  • Filling: We are using cheese, however, you can easily add other meat proteins such as breakfast sausage or turkey crumbles

  • Olive Oil: If you’re not using a non-stick pan, you’ll want to grease your pan with oil or cooking spray so that the eggs don’t stick

White round plate with an omelette garnished with fresh tomatoes and green onions, recipe for one.

How to Make an Omelette for One:

  1. Whisk the egg: Crack the eggs in a mixing bowl and whisk the eggs until you break up the egg yolks so that there is a more smooth mixture with the egg whites. 

  2. Add Seasonings: Since the cheese filling already contains a sufficient amount of sodium, we are seasoning the omelette with just a pinch of salt. However, you can easily add other seasonings such as garlic powder, paprika, or pepper.

  3. Heat the Skillet: Heat oil over medium heat in the non-stick skillet. You’ll want to pour just enough to cover the bottom of the skillet. (Make an additional batch as needed)

  4. Cook the eggs: Allow the eggs to set up for a minute, then take a spatula and gently push the firm portions toward the center of the skillet. Gently lift the skillet and tilt it in a circular motion to allow the runny portion of the eggs to flow into the empty edges of the pan.

  5. Add fillings: When most of the eggs are firmly set, add your fillings and use the spatula to fold the omelette in half.

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Cheese Omelettes:

  • Adding Liquid: When you whisk your eggs, you can also add 1 to 2 teaspoons of milk, half and half, or heavy cream per egg. Adding the milk gives it a slightly richer taste.

  • Adding Vegetables: When adding vegetables, make sure they are chopped into small pieces. Be sure to saute them first, otherwise, they will become watery and make the center of the omelette soggy as it cooks through.

  • Adding oil: You can use olive oil or cooking spray, but if you want to enhance the flavor, frying the omelette with a small teaspoon of butter will give it a nuttier taste and a more golden brown surface that is classic for most diner-style omelettes.

  • To Serve: Enjoy these with fresh fruit. You can also add sliced avocado for healthy fat.

  • Storage: The eggs can be stored in an airtight container in the refrigerator for up to 3 to 4 days.

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

Glass meal prep containers storing a folded omelette with fresh tomatoes and green onions, recipe for one.

Omelette

Cheese Omelette

Cooking an omelette for yourself at home can be easy with these few quick steps.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • 6 inch omelette pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup cherry tomatoes (sliced)
  • 1 tablespoon green onions (chopped)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt (or to preferred taste)

Instructions
 

  • Add olive oil to a pan on medium heat making sure it coats the bottom of the pan.
  • Whisk the eggs in a bowl. Pour the egg mixture into the heated pan. Tilt the pan around to spread it to the edge of the pan. Let the eggs heat through and firm up. Use the spatula to gently push the sides toward the middle, letting the liquid egg flow to the edge of the pan.
  • Let the eggs cook for another 2 to 3 minutes and sprinkle the top of the eggs with the shredded cheese. Gently fold the omelette in half in a moon shape and cook for another 30 seconds to let the cheese melt
  • Garnish with fresh green onions and top it off with freshly sliced cherry tomatoes.

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Frequently Asked Questions

What is the best cheese for an omelette?

We like to use shredded cheddar or mozzarella cheese. If you want to make a specialty omelette, use gruyere or feta cheese.

What to serve with an omelette?

You can have it with roasted diced potatoes or bell peppers. Serve it up with a side of salsa or pico de gallo.

What can you use for omelette fillings?

We love sauteed mushrooms or spinach. Instead of bacon, we often use chopped turkey deli meat for less fat or prosciutto slices.