Posted on Leave a comment

Chicken and Spinach Spaghetti Squash Alfredo

ground chicken alfredo with spaghetti squash

Chicken and Spinach Spaghetti Squash Alfredo, A Healthier Twist on a Comfort Classic. As we head into the cooler months, there’s nothing quite like indulging in your favorite comfort foods. But what if you could enjoy those cozy, creamy dishes without the guilt? Enter Chicken and Spinach Spaghetti Squash Alfredo—a deliciously creamy yet lighter version of traditional Chicken Alfredo. This dish swaps out heavy pasta for spaghetti squash, while keeping all the flavors you love!

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

Calories: 431kcal | Carbohydrates: 19g | Protein: 25g | Fat: 30g | Saturated Fat: 12g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 135mg | Sodium: 526mg | Potassium: 1016mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2888IU | Vitamin C: 12mg | Calcium: 181mg | Iron: 2mg
ground chicken alfredo with spaghetti squash

Why You’ll Love This Recipe:

  • Guilt-Free Comfort – You get all the creamy, cheesy flavors of Chicken Alfredo, but with fewer carbs and calories by using spaghetti squash instead of traditional pasta.
  • Packed with Nutrients – Spinach and spaghetti squash bring vitamins, fiber, and antioxidants to the plate, making this meal both delicious and nourishing.
  • Balanced Indulgence – You’ll still enjoy that rich Alfredo sauce, but with a lighter twist, so you can indulge in your cravings without compromising your health goals.
  • Easy to Make – This dish is simple enough to prepare after a long day, giving you a healthy, home-cooked meal with minimal fuss.
  • Great for Meal Prep – The components of this dish can easily be made ahead and stored, so you can enjoy it throughout the week without the hassle of cooking each night.
  • Low Carb & Satisfying – For those looking to reduce carbs without sacrificing taste, spaghetti squash is a perfect pasta alternative. It’s light, yet satisfying and filling!
  • Perfect for the Cooler Weather – As fall arrives, this warm, creamy dish is the ultimate comfort food to cozy up with—without the heaviness of a traditional Alfredo.

The PrepYoSelf Newsletter

Balanced and Flavorful Ingredients:

  • Ground Chicken: The lean ground chicken provides a hearty, protein-rich base for the dish, keeping it light compared to traditional Alfredo made with heavier cuts of meat like chicken breasts or thighs. Its mild flavor allows the creamy sauce and seasonings to shine.
  • Heavy Cream: While heavy cream gives the sauce its rich, velvety texture, it’s used sparingly to maintain the creaminess you crave from Alfredo without overloading the dish. This ingredient balances richness with a smooth, indulgent sauce.
  • Parmesan Cheese: Parmesan adds sharp, salty notes to the sauce, giving it depth and umami flavor. Its distinct nuttiness complements the cream, creating that signature Alfredo taste with a smaller amount compared to other cheeses.
  • Italian Seasoning: A blend of herbs like oregano, basil, and thyme, Italian seasoning infuses the sauce with a warm, aromatic flavor. It elevates the dish without overpowering the other ingredients.
  • Garlic Powder: Garlic powder adds a subtle, savory bite to the sauce, enhancing the flavor profile without the fuss of peeling and mincing fresh garlic. It pairs beautifully with the cream and parmesan.
  • Baby Spinach: This superfood is not only rich in nutrients like vitamins A and C but also adds a fresh, slightly earthy flavor. The spinach wilts perfectly into the sauce, adding a pop of color and lightness that balances the richness of the cream and cheese.
  • Olive Oil: Olive oil is used to sauté the chicken and helps the squash bake to a perfect texture. Its subtle fruity flavor adds richness without the heaviness of butter, keeping the dish heart-healthy.
  • Spaghetti Squash: The star of the recipe! Spaghetti squash is a low-carb, nutrient-packed alternative to pasta. Its slightly sweet, neutral flavor absorbs the creamy Alfredo sauce beautifully, while its spaghetti-like strands provide the perfect texture for a satisfying bite.
ground chicken alfredo

Quick and Easy Recipe Steps:

For the Spaghetti Squash:

  1. Carefully cut the spaghetti squash in half lengthwise (from top to bottom) and scoop out the seeds with a spoon.
  2. Brush the inside of each half with olive oil and sprinkle with salt.
  3. Place the squash halves face down on a baking sheet and bake for 35-40 minutes, until they’re soft when poked with a fork.
  4. Let the squash cool for a few minutes, then use a fork to scrape out the inside, which will look like spaghetti.

For the Chicken Alfredo:

  1. Heat 1 tablespoon of olive oil in a pan over medium-high heat.
  2. Add the ground chicken and cook until it’s fully browned, stirring often.
  3. Pour in the heavy cream, add the parmesan cheese, Italian seasoning, garlic powder, and salt. Stir everything together until the sauce thickens.
  4. Add the baby spinach and stir until it wilts down and mixes into the sauce.
  5. Serve the creamy chicken and sauce on top of the spaghetti squash strands.

Reference the recipe card below for detailed instructions.

ground chicken alfredo with spaghetti squash

Meal Prep Recipe Tips

  • Cook the Spaghetti Squash in Advance: Bake the spaghetti squash ahead of time and store the strands in an airtight container. It will keep in the fridge for up to 5 days. When you’re ready to assemble the meal, simply reheat the squash in the microwave or a skillet for a couple of minutes.
  • Store Sauce Separately: If you want to keep your meal fresh, store the chicken Alfredo mixture separately from the spaghetti squash. This prevents the squash from soaking up too much sauce and becoming soggy. Combine them just before reheating.
  • Lighten It Up: To make this dish even lighter, swap the heavy cream for half-and-half or a plant-based milk like unsweetened almond or cashew milk. You can thicken it with a little extra parmesan or by reducing the sauce.
  • Swap Ground Chicken:Ground turkey or lean ground beef can easily replace ground chicken. These options still keep the dish high in protein, but with different flavor profiles. You can even use shredded rotisserie chicken for convenience.
  • Add More Veggies: Bulk up the dish by adding mushrooms, bell peppers, or zucchini to the Alfredo sauce. These vegetables sauté well and bring extra fiber, vitamins, and texture to the meal.
  • Use Zoodles: If you can’t find spaghetti squash, zucchini noodles (zoodles) are a great alternative. They’re quick to cook and have a similar light, pasta-like texture.
  • Go Dairy-Free:If you’re looking for a dairy-free option, swap the heavy cream for a dairy-free alternative like coconut cream, and use nutritional yeast in place of parmesan for a cheesy flavor without the dairy.
ground chicken alfredo
Screenshot
ground chicken alfredo with spaghetti squash

Chicken and Spinach Spaghetti Squash Aflredo

Enjoy a lighter, healthier twist on a classic comfort dish with this creamy Chicken and Spinach Spaghetti Squash Alfredo, packed with flavor and perfect for satisfying cravings.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 4
Calories 431 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • oven

Ingredients
  

Chicken Alfredo Mixture

  • 1 lb ground chicken
  • 1/2 cup heavy cream
  • 1/4 cup shredded parmesan cheese
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 3 cups baby spinach
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Spaghetti Squash

  • 1 spaghetti squash
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

Spaghetti Squash

  • Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Brush the inside of the squash with olive oil and sprinkle with salt.
  • Place the squash cut-side down on a baking sheet and bake for 35-40 minutes, or until tender.
  • Let it cool slightly, then use a fork to pull out the spaghetti-like strands.

Chicken Alfredo

  • Heat 1 tablespoon of olive oil in a sauté pan over medium-high heat. Add the ground chicken and cook until browned and cooked through.
  • Add the heavy cream, parmesan cheese, Italian seasoning, garlic powder, and salt. Stir well, allowing the sauce to thicken.
  • Toss in the baby spinach and stir until it wilts and becomes tender.
  • Serve the creamy chicken alfredo mixture over the spaghetti squash strands

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: 431kcalCarbohydrates: 19gProtein: 25gFat: 30gSaturated Fat: 12gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 135mgSodium: 526mgPotassium: 1016mgFiber: 4gSugar: 8gVitamin A: 2888IUVitamin C: 12mgCalcium: 181mgIron: 2mg

Similar Recipes

orange chicken

Air Fryer Orange Soy Glazed Chicken and Broccoli

roasted chicken and rutabaga

Roasted Lemon Italian Chicken with Rutabaga

rosemary chicken

Rosemary Baked Chicken and Potatoes

You Might Also Like

Frequently Asked Questions

How do I know when the spaghetti squash is fully cooked?

You’ll know the squash is ready when you can easily pierce the skin with a fork, and the flesh pulls away in spaghetti-like strands. If it’s still hard to scrape, give it a few more minutes in the oven.


What can I use instead of parmesan cheese for a different flavor?

If you want to switch up the cheese, you could try Romano cheese for a saltier bite or Pecorino for a sharper, tangier flavor. For a more mild option, mozzarella will create a gooey texture.


Can I use frozen spinach instead of fresh baby spinach?

thaw it first and squeeze out any excess water before adding it to the sauce. This prevents the sauce from becoming watery.

Posted on Leave a comment

Spinach and Feta Turkey Burgers with Air Fryer Yellow Squash Fries

turkey burger with air fryer yellow squash fries

If you’re craving fast food but want to stick to healthier choices, I’ve got the perfect reimagined meal for you—Spinach and Feta Turkey Burgers with crispy Air Fryer Yellow Squash Fries! This dish gives you all the comfort food feels without the guilt, and it’s super meal-prep friendly too. Let’s dive into this mouthwatering, simple recipe that’s packed with protein, flavor, and fun!

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

Calories: 335kcal | Carbohydrates: 12g | Protein: 32g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 223mg | Sodium: 899mg | Potassium: 614mg | Fiber: 2g | Sugar: 2g | Vitamin A: 5042IU | Vitamin C: 12mg | Calcium: 242mg | Iron: 3mg

turkey burger with air fryer yellow squash fries

Reasons Why This Recipe is Perfect for Meal Prep (Especially When Craving Fast Food Comfort!):

  • Healthier than Takeout: These turkey burgers are lean and protein-packed, while the air-fried squash fries have the crispy goodness of regular fries, but with way fewer calories!
  • Quick and Easy to Make: You can whip up these turkey patties and fries in less than 30 minutes, making it perfect for meal prep days or busy weeknights.
  • Refrigerates and Freezes Well: Both the burgers and squash fries store beautifully! Make a batch, and you’ve got delicious grab-and-go meals for the whole week.
  • Balanced and Nutritious: The turkey burgers are loaded with lean protein, spinach adds a veggie boost, and the feta adds a satisfying creaminess without being heavy. The fries are a fun way to sneak in more vegetables too!
  • Comfort Food Vibes: Craving that burger-and-fries combo? This recipe satisfies those cravings but with healthier, feel-good ingredients that fuel you, not slow you down.
  • Customizable: You can make this meal your own—swap the yellow squash for zucchini or sweet potatoes, and adjust the seasonings to your taste. Perfect for keeping meal prep exciting!
  • Saves You Money: Skip the fast food drive-thru! This recipe is budget-friendly and uses staple ingredients you probably already have at home.

The PrepYoSelf Newsletter

Why These Ingredients Work So Well Together

  • Ground Turkey (93% Lean): The lean turkey is the star of the show, providing a solid source of protein while keeping things light. It’s a great canvas for absorbing the flavors of the seasonings and feta without being greasy like higher-fat meats. The 93% lean ratio gives you enough moisture to keep the burger juicy but still healthy.
  • Frozen Spinach (Thawed and Squeezed Dry): Spinach is a powerhouse of nutrients, adding fiber, vitamins, and minerals without overwhelming the flavor. Since spinach has a mild taste, it complements the turkey beautifully while adding moisture and a touch of green goodness to the patties.
  • Crumbled Feta: Feta cheese brings a tangy, salty bite that gives these turkey burgers a Mediterranean twist. Its creaminess melts slightly during cooking, adding moisture and a burst of flavor in every bite.
  • Panko Breadcrumbs: Panko breadcrumbs act as a binder, helping the turkey mixture hold together while keeping the patties light and airy. They also soak up the moisture from the spinach and egg, so the burgers stay juicy without becoming mushy.
  • Egg: The egg serves as a binder, holding all the ingredients together. It helps the patties maintain their shape during cooking and adds a bit of richness to the mix.
  • Minced Garlic: Garlic adds a punch of flavor and aromatic depth. Its savory notes enhance the overall taste of the burger, balancing the tanginess of the feta and seasoning the turkey.
  • Onion Powder: Onion powder brings a subtle sweetness and mild onion flavor without the texture of fresh onions, making it easy for beginner cooks to use and ensuring the burgers aren’t too wet.
  • Garlic Powder: A little extra garlic powder intensifies the flavor without being overpowering. It’s a great way to boost flavor without adding more fresh ingredients that could make the mix too moist.
  • Italian Seasoning: This blend of herbs like basil, oregano, and thyme gives the burgers an earthy, aromatic flavor, adding depth and a hint of herbaceousness that pairs well with the feta and garlic.
  • Pepper and Salt: These seasonings bring balance to the dish. Salt enhances the flavors of the turkey, feta, and spinach, while the pepper adds just a bit of warmth and spice without overpowering the other flavors.

turkey burger with air fryer yellow squash fries

Turkey Burger Recipe Instructions:

  1. Mix the Ingredients: In a large bowl, add the ground turkey, spinach, feta cheese, breadcrumbs, egg, and all the seasonings. Gently mix everything together with your hands or a spoon. Don’t worry about mixing it perfectly—just make sure everything is combined without mashing the meat too much.
  2. Shape the Patties: Once mixed, divide the turkey mixture into four even portions and shape them into round patties using your hands.
  3. Cook the Patties: Heat a pan over medium heat. Place the patties in the pan and cook for 4 to 5 minutes on one side. Flip them over and cook for another 3 to 4 minutes. Make sure the inside temperature reaches 165°F to ensure they’re fully cooked.
  4. Serve and Enjoy: Pair your delicious turkey burgers with the crispy air fryer yellow squash fries and enjoy your meal!

Air Fryer Squash Fries Recipe Instructions:

  • Prepare the Squash: Take the yellow squash and cut it into long strips, about 5 inches long and ½ inch thick, like thick fries.
  • Coat the Squash: In one shallow bowl, beat the eggs with a fork. In a separate bowl or plate, mix together the breadcrumbs, parmesan cheese, oregano, garlic powder, and salt. First, dip each squash strip into the egg, then coat it in the breadcrumb mixture, making sure each piece is fully covered.
  • Air Fry the Squash: Place the coated squash strips in a single layer in your air fryer basket (don’t overlap them). Spray them lightly with cooking spray. Set the air fryer to 375°F and cook for about 8 minutes, or until the squash fries are golden brown and crispy.
  • Serve and Enjoy: Serve your crispy squash fries hot alongside your turkey burger for a healthy and delicious “burger and fries” combo!

Reference the recipe card below for detailed instructions.

turkey burger with air fryer yellow squash fries

Meal Prep Tips:

  • Make Patties Ahead: Form the turkey burger patties ahead of time and store them in an airtight container in the fridge for up to 3 days. You can also freeze them between sheets of parchment paper for longer storage (up to 3 months), so you can quickly cook them later.
  • Batch Cook the Fries: Prep the yellow squash fries in bulk, air fry them, and let them cool before storing. They’ll stay fresh in the fridge for up to 3 days, and you can reheat them in the air fryer for a few minutes to regain their crispy texture.
  • Pre-Chop and Store Ingredients: Save time by thawing and squeezing out the spinach, crumbling the feta, and measuring out your seasonings and breadcrumbs in advance. Keep these prepped ingredients in small containers or bags, ready to mix when needed.
  • Separate Storage: Store the cooked burgers and squash fries in separate meal prep containers to keep the fries from getting soggy. If reheating, keep the fries uncovered for a crispier texture.
  • Serving Tip: Serve the burgers on a whole wheat bun or lettuce wrap for a lower-carb option, and pair them with a side of Greek yogurt dip or hummus for added flavor and protein!

turkey burger with air fryer yellow squash fries

Spinach and Feta Turkey Burgers with Air Fryer Yellow Squash Fries

Enjoy a juicy spinach and feta turkey burger paired with crispy air-fried yellow squash fries for a healthy, flavorful take on a classic comfort meal!
No ratings yet
Prep Time 10 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 4
Calories 335 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

Turkey Burger Ingredients

  • 1 lb lean ground turkey (93%)
  • 1 cup frozen spinach (thawed and excess water squeezed out)
  • 1/3 cup feta crumbles
  • 1/4 cup panko breadcrumbs
  • 1 egg
  • 2 tablespoons minced garlic
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt

Air Fryer Yellow Squash Fries Ingredients

  • 1 yellow squash
  • 2 eggs
  • 1/4 cup panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • cooking spray

Instructions
 

Turkey Burger Patties

  • Mix It Up: In a large mixing bowl, combine the ground turkey, spinach, feta, panko, egg, and seasonings. Mix until just combined (don’t overwork the meat!).
  • Shape the Patties: Form the mixture into 4 large patties.
  • Cook It: Heat a pan over medium heat. Add a little bit of olive oil or use cooking spray. Cook each patty for 4-5 minutes on one side, then flip and cook for another 3-4 minutes until the internal temperature reaches 165°F.

Air Fryer Yellow Squash Fries

  • Prep the Squash: Cut the yellow squash into 5-inch long strips about ½ inch thick.
  • Coat the Fries: In one shallow bowl, whisk the eggs. In another, mix breadcrumbs, parmesan, oregano, garlic powder, and salt. Dip the squash strips into the egg mixture, then coat them with the breadcrumb mix.
  • Air Fry: Place the coated squash in a single layer in your air fryer basket, spray with cooking spray, and air fry at 375°F for 8 minutes until golden brown.
  • Enjoy! Serve them hot alongside your turkey burger for a healthy "fries and burger" experience!

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: 335kcalCarbohydrates: 12gProtein: 32gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 223mgSodium: 899mgPotassium: 614mgFiber: 2gSugar: 2gVitamin A: 5042IUVitamin C: 12mgCalcium: 242mgIron: 3mg

Similar Recipes

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

chicken salad

Oven Baked Honey Mustard Glazed Chicken Salad

balsamic chicken salad

Oven Baked Balsamic Chicken Salad with Strawberries

You Might Also Like

Frequently Asked Questions

Can I use fresh spinach instead of frozen spinach?

Yes! Just sauté fresh spinach until wilted, then squeeze out any excess water before adding it to the turkey burger mix.


Can I cook the turkey burgers in the oven instead of a pan?

Absolutely! Preheat your oven to 375°F and bake the patties on a baking sheet for about 20-25 minutes, flipping halfway through, until the internal temperature reaches 165°F.


Can I substitute another cheese for feta?

Yes, you can use goat cheese, shredded mozzarella, or even cheddar for a different flavor. Just note that feta adds a unique tangy taste to the burgers.

Posted on Leave a comment

Air Fryer Hoisin Salmon Bites

salmon bites with stir fry vegeteables

These Air Fryer Hoisin Salmon Bites with Stir Fry Veggies are perfect for meal prep because the recipe combines two efficient cooking methods—air frying and stir-frying—allowing you to make a restaurant-quality meal in less than 20 minutes. It’s nutrient-dense, packed with flavor, and helps you stay on track with your health goals, making it a convenient and delicious option for busy days.

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

Calories: 370kcal | Carbohydrates: 17g | Protein: 33g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Cholesterol: 78mg | Sodium: 1040mg | Potassium: 1168mg | Fiber: 4g | Sugar: 7g | Vitamin A: 891IU | Vitamin C: 123mg | Calcium: 87mg | Iron: 3mg

salmon bites with stir fry vegeteables

Why This Recipe is a Meal Prep Game-Changer:

  • Efficient Cooking Methods: By using both the air fryer and stir-fry techniques, you can cook salmon and veggies simultaneously, cutting down on prep and cook time.
  • Quick and Easy: The entire recipe is ready in less than 20 minutes, making it perfect for busy schedules and quick weeknight dinners.
  • Restaurant-Quality Flavor: Despite the simplicity, the hoisin and sriracha marinade gives the salmon a sweet and spicy kick, elevating the dish to restaurant-level flavor.
  • Nutrient-Dense: Packed with lean protein from the salmon and fiber-rich veggies, this dish fuels your body with essential nutrients, keeping you full and energized.
  • Portion Control Made Simple: The recipe can easily be divided into meal prep containers, helping you stay on track with portion sizes and balanced meals throughout the week.
  • Easy Reheating: Both the salmon bites and veggies reheat well, maintaining their texture and flavor for several days, making them perfect for make-ahead meals.
  • Customizable for Variety: You can swap out the veggies or adjust the seasonings to keep the meals exciting throughout the week without spending extra time in the kitchen.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is rich in omega-3 fatty acids, providing heart-healthy fats and a good source of protein. Its buttery texture pairs perfectly with the sweet and savory flavors of hoisin sauce, while its slightly crisp exterior (thanks to the air fryer) gives it a delightful contrast to the tender inside. You can swap salmon with other fish like cod or tilapia. For a non-seafood option, chicken breast or tofu also work well and absorb the marinade beautifully.
  • Hoisin Sauce: Hoisin sauce is a sweet and tangy condiment that brings depth of flavor to the salmon, balancing the heat from the sriracha. Its sticky texture helps coat the salmon evenly, making it ideal for air frying. For a different flavor, try teriyaki sauce, BBQ sauce, or even soy sauce with honey for a similar sweet-savory balance.
  • Sriracha: Sriracha adds a subtle heat that complements the sweetness of the hoisin sauce. It’s not overpowering but gives just the right amount of kick to make the dish exciting. You can replace sriracha with chili garlic sauce, hot sauce, or leave it out altogether if you prefer a milder flavor.
  • Pre-Cut Stir Fry Veggies: Pre-cut veggies make meal prep a breeze. They provide fiber, vitamins, and minerals while adding vibrant color and crunch to the dish, balancing the soft texture of the salmon. Use any fresh or frozen veggies you have on hand—broccoli, bell peppers, snap peas, zucchini, or even mushrooms. You can also use pre-washed salad greens like spinach or kale if you want a lighter side.
  • Soy Sauce: Soy sauce adds a salty umami flavor to the veggies, which complements the slightly sweet and spicy salmon. It also adds a touch of moisture to the stir-fry, helping the veggies cook evenly. Coconut aminos are a great soy-free substitute with a milder flavor, or use a low-sodium soy sauce for a lighter option.
  • Sesame Oil: Sesame oil has a nutty, toasty flavor that brings richness to the veggies, tying the dish together with an authentic stir-fry taste.

salmon bites with stir fry vegeteables

Easy Recipe Steps for Air Fryer Salmon Bites

  1. Prepare the Salmon: First, cut the salmon into small cubes, about 1 inch in size. In a medium bowl, mix the hoisin sauce, sriracha, garlic powder, and olive oil. Add the salmon cubes to the bowl and gently stir them around to coat each piece with the sauce. Set the bowl aside while you get the air fryer ready.
  2. Cook the Salmon: Turn on your air fryer and set it to 400°F. Let it heat up for about 2 minutes. Once it’s ready, place the marinated salmon cubes in the air fryer basket in a single layer. Cook them for 6 to 9 minutes, turning them over halfway through, until the salmon is golden and slightly crispy on the outside.
  3. Make the Veggies: While the salmon is cooking, heat a little sesame oil in a pan over medium-high heat. Add your pre-cut stir fry vegetables to the pan and cook them for 4 to 5 minutes, stirring occasionally, until they are just starting to soften but still a bit crunchy. Add the soy sauce and garlic powder, stirring again to coat the veggies in flavor.
  4. Serve & Enjoy: Now, serve the salmon bites with the stir-fried veggies for a delicious, balanced meal. If you’re making this ahead for meal prep, divide the salmon and veggies into containers for easy meals throughout the week!

Reference the recipe card below for detailed instructions.

salmon bites with stir fry vegeteables

Meal Prep Pairing Tips

  • Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles to round out the meal and keep you fuller for longer. 
  • Fresh Herbs for Garnish: Brighten up your meal with fresh herbs such as cilantro, thai basil for an authentic Asian flair, green onions for a mild, oniony bite, or mint for an unexpected, refreshing contrast.
  • Fruit for Sweetness: Pair your savory salmon and veggies with a side of fresh fruit such as pineapple slices or mango chunks which can add a natural sweetness that complements the bold flavors of hoisin and sriracha. Orange segments or grapefruit can provide a citrusy, bright pairing.

salmon bites with stir fry vegeteables

salmon bites with stir fry vegeteables

Air Fryer Hoisin Salmon Bites with Stir Fry Veggies

Air fryer hoisin salmon bites paired with stir-fried veggies make a quick, flavorful, and easy meal that's perfect for meal prep or a healthy weeknight dinner.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine Asian
Servings 2
Calories 370 kcal

Equipment

  • Air Fryer
  • wok

Ingredients
  

Salmon and marinade

  • 10 oz salmon
  • 2 tbsp hoisin sauce
  • 1 tbsp sriracha
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Stir Fry

  • 3 cups pre-cut stir fry veggies
  • 1 tablespoon soy sauce
  • 1/4 tsp garlic powder
  • 1 tsp sesame oil

Instructions
 

  • Prep the Salmon: Start by cutting your salmon into 1-inch cubes. In a medium-sized bowl, combine the hoisin sauce, sriracha, garlic powder, and olive oil. Toss the salmon cubes in the marinade, making sure each piece is well coated. Let it sit while you preheat the air fryer.
  • Air Fry the Salmon Bites: Preheat your air fryer to 400°F for 2 minutes. Once heated, place the marinated salmon bites in a single layer in the air fryer basket. Cook for 6 to 9 minutes, flipping halfway through, until the salmon is crispy on the outside and tender on the inside.
  • Stir Fry the Veggies: While the salmon is air frying, heat sesame oil in a pan over medium-high heat. Add your pre-cut stir fry veggies to the pan and sauté for 4 to 5 minutes, or until they’re slightly tender but still crisp. Season with soy sauce and garlic powder to bring out their natural flavor.
  • Serve & Enjoy: Plate your air fryer hoisin salmon bites with the sautéed stir fry veggies for a balanced meal. If you're prepping for the week, divide the salmon and veggies into meal prep containers for easy grab-and-go lunches or dinners!
  • Note: If you do not have an Air Fryer, you can also bake this recipe in the oven for 12-15 minutes at 400F

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: 370kcalCarbohydrates: 17gProtein: 33gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gCholesterol: 78mgSodium: 1040mgPotassium: 1168mgFiber: 4gSugar: 7gVitamin A: 891IUVitamin C: 123mgCalcium: 87mgIron: 3mg

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Frequently Asked Questions

Can I use frozen salmon?

Yes! Just make sure to thaw the salmon completely in the fridge before marinating. This helps the marinade absorb better and ensures even cooking.


What if I don’t have an air fryer?

No problem! You can bake the salmon bites in the oven at 400°F for about 10-12 minutes or until they’re crispy on the outside and tender inside.


Can I cook the salmon without oil?

If you want to skip the olive oil, the air fryer will still cook the salmon to a nice crisp. However, the oil helps achieve better caramelization and prevents the salmon from sticking. You can use a light spray of cooking oil if preferred.

Posted on Leave a comment

Pan-Seared Cod in Sour Cream Sauce

cod with spinach

This Pan-Fried Cod in Sour Cream Sauce with Sautéed Spinach is the perfect weeknight dish for anyone who wants to eat well without sacrificing flavor. With tender, flaky cod paired with a creamy, tangy sauce and nutrient-packed spinach, this recipe is a total win!

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

Calories: 337kcal | Carbohydrates: 11g | Protein: 29g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 78mg | Sodium: 857mg | Potassium: 1207mg | Fiber: 4g | Sugar: 3g | Vitamin A: 8750IU | Vitamin C: 56mg | Calcium: 156mg | Iron: 3mg

cod with spinach

Why This Recipe is Heart-Healthy

  • Heart-Healthy Goodness: Cod is a lean protein rich in omega-3 fatty acids, which are amazing for heart health. These good fats help lower blood pressure, reduce the risk of heart disease, and keep your arteries happy. Plus, the spinach brings in a ton of antioxidants and vitamins like A, C, and K, all of which help support cardiovascular health.
  • Light and Flavorful: The creamy sour cream sauce adds a luxurious feel to this dish without being heavy. It’s tangy, smooth, and pairs beautifully with the mild flavor of the cod. The bright squeeze of lemon at the end gives a burst of freshness that’ll leave you wanting more.
  • Quick and Easy: You can make this meal in under 20 minutes, making it a great option for busy weeknights or meal prep. The cod and spinach can easily be stored in the fridge for up to 3 days, meaning you can prep ahead and enjoy healthy, delicious meals throughout the week.
  • Low-Calorie, High Nutrition: Both the cod and spinach are nutrient-dense but low in calories, making this meal filling without being too heavy. You’ll get a boost of lean protein, fiber, and plenty of vitamins in each bite!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod Fillets: Cod is a mild, flaky white fish with a subtle sweetness that makes it the perfect canvas for bold flavors. It cooks quickly and absorbs seasonings beautifully, providing a light protein base for this meal. Its delicate texture pairs wonderfully with the creamy sauce.
  • Garlic Powder: Garlic adds a savory, aromatic element without overpowering the dish. Garlic powder is an easy way to distribute flavor evenly across both the cod and spinach, adding depth without the harshness of raw garlic.
  • Salt: A little salt is key for enhancing the natural flavors of the fish and spinach. It also helps balance the richness of the sauce, ensuring each bite is well-seasoned.
  • Sour Cream: The sour cream brings creaminess and tang, creating a luscious sauce that perfectly complements the cod’s light, flaky texture. Its slight acidity cuts through the richness and adds a smooth contrast to the fish.
  • Vegetable Broth: Broth adds moisture and helps thin out the sour cream, creating a silky sauce. It also adds extra layers of savory flavor that melds beautifully with the tangy sour cream and the seasoning on the cod.
  • Chives: Chopped chives add a fresh, slightly oniony brightness to the dish, balancing the richness of the sour cream sauce and adding a pop of color to the presentation.
  • Olive Oil: This heart-healthy fat is used to sear the cod and sauté the spinach. Olive oil’s subtle flavor complements the fish and helps everything cook evenly, while adding a lovely golden color to the cod fillets.
  • Lemon: A squeeze of fresh lemon juice brings brightness and a burst of acidity, which enhances the flavors of the dish while cutting through the richness of the sauce. It also elevates the spinach, making it more vibrant.
  • Baby Spinach: Spinach adds a nutritious, earthy element to the dish. Its slight bitterness contrasts beautifully with the creamy, tangy sauce and the sweet, mild fish. It also wilts down quickly, making it an easy and quick side dish that complements the main flavors.

cod with spinach

How to Meal Prep Pan-Seared Cod

  1. 1. Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. Make sure to sprinkle the seasoning evenly on both sides of the fillets to really enhance the flavor. Don’t be afraid to use your hands to gently pat the seasoning into the fish—it helps the flavor stick!
  2. 2. Pan-Fry the Cod: Heat 1 tablespoon of olive oil in a large pan over medium-high heat. To test if the oil is ready, carefully splash a tiny bit of water in the pan—if it sizzles, you’re good to go! Place the cod fillets in the pan and sear them for 4-5 minutes on each side. You’ll know they’re ready to flip when the fish easily releases from the pan. The goal is to get a golden, crispy outside while the inside stays tender and flaky.
  3. 3. Make the Creamy Sauce: Once the cod is done, gently move it to one side of the pan (or onto a plate if that’s easier). Reduce the heat to low and pour in the vegetable broth and sour cream. Stir continuously with a spoon or spatula to combine the ingredients. Let the sauce simmer for 2-3 minutes until it thickens to a smooth, creamy texture. If the sauce gets too thick, just add a splash more broth!
  4. 4. Sauté the Spinach: In another pan, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, toss in your baby spinach along with the garlic powder and salt. Stir frequently with a spatula to make sure all the spinach wilts evenly—this should take about 2-3 minutes. Keep an eye on it because spinach cooks down very quickly!
  5. 5. Serve & Garnish: Plate your cooked cod fillets and spoon some of the sour cream sauce on top. Arrange the sautéed spinach on the side. Finish by squeezing fresh lemon juice over the dish for a zesty kick, and sprinkle chopped chives on top to add a burst of color and flavor. Enjoy!

Reference the recipe card below for detailed instructions.

cod with spinach

Pairing Tips for Pan-Seared Cod

  • Grains: Pair the cod with quinoa, wild rice, or couscous to add extra fiber and texture. These grains are easy to prep in advance and absorb the delicious sauce, making each bite satisfying.
  • Roasted Veggies: Add some roasted veggies like carrots, zucchini, or asparagus for extra variety and color on your plate. Their earthy flavors go beautifully with the tangy sauce and sautéed spinach.
  • Crusty Bread: Serve with a slice of crusty whole grain bread or a whole wheat dinner roll to soak up the rich sour cream sauce. This is a comforting option, especially for dinner.
  • Side Salad: For a light and refreshing addition, serve the dish alongside a mixed greens salad with a simple vinaigrette. The salad adds crunch and acidity to balance the rich sauce.

cod with spinach

cod with spinach

Pan-Fried Cod in Sour Cream Sauce with Sauteed Spinach

A quick and delicious dish featuring pan-fried cod in a tangy sour cream sauce, paired with garlicky sautéed spinach, perfect for a heart-healthy meal.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 337 kcal

Equipment

  • knife
  • cutting board
  • sautee pan

Ingredients
  

Cod with Sour Cream Sauce

  • 10 oz cod
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup sour cream
  • 1/4 cup vegetable broth
  • 1 tablespoon olive oil
  • 1 lemon

Sauteed Spinach

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

Instructions
 

  • Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. This simple seasoning enhances the natural flavors of the fish without overpowering it.
  • Pan-Fry the Cod: Heat olive oil in a pan over medium-high heat. Once hot, add the cod fillets and sear them for 4-5 minutes per side until golden brown and cooked through. You want that perfect crispy outside and tender inside!
  • Make the Creamy Sauce: Slide the cod to the side of the pan, lower the heat, and pour in your vegetable broth and sour cream. Stir them together, letting the sauce simmer for 2-3 minutes until it thickens into a smooth, velvety consistency. This sauce is everything—it adds a tangy richness to the fish!
  • Sauté the Spinach: In a separate pan, heat olive oil over medium-high heat. Add the baby spinach, garlic powder, and salt, stirring until the spinach wilts down—this should only take about 2-3 minutes.
  • Serve & Garnish: Plate your cod fillets with the sautéed spinach on the side, then squeeze fresh lemon juice over everything. Don’t forget to sprinkle those chopped chives on top for a pop of color and freshness!

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: 337kcalCarbohydrates: 11gProtein: 29gFat: 21gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 78mgSodium: 857mgPotassium: 1207mgFiber: 4gSugar: 3gVitamin A: 8750IUVitamin C: 56mgCalcium: 156mgIron: 3mg

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

salmon beet salad

Citrus Ginger Salmon Spinach Salad with Roasted Beets

You Might Also Like

Frequently Asked Questions

How can I prevent the fish from sticking to the pan?

Ensure your pan is fully heated before adding the olive oil, and wait for the oil to shimmer before placing the cod fillets in the pan. This helps create a barrier between the fish and the pan. Avoid moving the fish too soon—let it sear and naturally release from the pan before flipping.


What if my cod fillets fall apart while cooking?

Cod can be delicate and might break if handled too much. Use a wide, flat spatula to carefully flip the fillets and handle them gently. If they do break, don’t worry—they’ll still taste delicious!


Can I add more vegetables to this recipe?

Definitely! You can toss in vegetables like cherry tomatoes, bell peppers, or mushrooms when sautéing the spinach. They’ll add extra nutrients, flavor, and color to the dish.

Posted on Leave a comment

Easy Salmon Burger Lettuce Wraps with Crispy Sweet Potato Cubes

salmon burger lettuce wraps with sweet potato cubes

If you’re looking for a quick, healthy, and heart-healthy meal, these Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potatoes recipe are a perfect fit. With just a few simple ingredients, you can whip up a delicious, low-carb dish in under 20 minutes. We’re using Trader Joe’s pre-formed salmon patties to help speed up the meal prep process! The tender, omega-3-rich salmon patties pair perfectly with crisp iceberg lettuce and juicy tomatoes, while roasted sweet potato cubes add a satisfying crunch and sweetness. This meal is not only flavorful but also customizable with easy ingredient swaps, making it ideal for busy weeknights or meal prep for the week ahead.

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

salmon burger lettuce wraps with sweet potato cubes

Why This Recipe Works for Busy Individuals:

This recipe is the perfect weekday meal for those who want something heart-healthy, quick, and easy to prep. The air fryer does most of the work, and you’ll have a balanced, delicious meal ready in under 20 minutes! With protein-rich salmon, fresh lettuce, and sweet potato cubes for a dose of fiber and vitamins, it’s not just filling but also great for meal prepping. You can cook extra salmon patties and potatoes to enjoy later in the week, making it a time-saver for anyone looking to stay on track with their healthy eating goals

The PrepYoSelf Newsletter

Why These Ingredients Work Together:

  • Trader Joe’s Salmon Patties: These salmon patties are packed with heart-healthy omega-3 fatty acids and protein, making them a nutritious choice for busy individuals. The mild flavor of the salmon pairs well with many ingredients, and because they’re pre-seasoned, they require minimal effort. If you don’t have salmon patties, you can easily swap them for grilled chicken breasts, veggie burgers, or even a turkey patty for a similar protein boost.
  • Iceberg Lettuce Wraps: Iceberg lettuce is a great low-carb, crunchy alternative to bread or buns, and its mild taste allows the salmon and other flavors to shine. The crisp texture contrasts nicely with the tender salmon. If you want more nutrients or a sturdier wrap, you can swap iceberg for romaine lettuce, butter lettuce, or even collard greens.
  • Roma Tomato: Sliced Roma tomatoes add a juicy freshness and a subtle sweetness to balance the savory flavors of the salmon. The acidity in the tomato also enhances the overall taste of the dish. If you’re out of Roma tomatoes, you can easily substitute with cherry tomatoes, a beefsteak tomato, or even sliced cucumbers for a bit of crunch.
  • Sweet Potato: Sweet potatoes are rich in fiber, vitamins, and antioxidants, making them a nutrient-dense side dish. The natural sweetness of the roasted sweet potatoes complements the savory and slightly salty flavor of the salmon patties. You can swap sweet potatoes for regular potatoes, carrots, or even roasted butternut squash if you prefer a different flavor profile.
  • Olive Oil: Olive oil is used to coat the sweet potato cubes, helping them roast evenly and adding a touch of healthy fats. It also enhances the flavor of the spices and creates a golden, crispy texture on the potatoes. If you don’t have olive oil, feel free to use avocado oil, coconut oil, or even melted butter for similar results.
  • Seasonings (Salt, Paprika, Garlic Powder): These spices are simple but effective. Salt brings out the natural flavors of the ingredients, while paprika adds a smoky warmth, and garlic powder lends a savory depth. You can easily swap these seasonings to fit your taste preferences—try using chili powder for heat, rosemary for an earthy flavor, or cumin for a warm, spiced twist.

salmon burger lettuce wraps with sweet potato cubes

Easy Recipe Steps to Make Salmon Lettuce Wraps

  1. Cook the Salmon Patties: Remove the salmon patties from their packaging and place them in the air fryer basket. Set the temperature to 400°F and cook for 8 to 10 minutes. Check that they reach an internal temperature of 145°F using a food thermometer. If they aren’t quite there, cook for an extra 2 to 3 minutes until fully cooked through.
  2. Roast the Sweet Potatoes: While the salmon is cooking, peel the sweet potato and cut it into ½ inch cubes. Place the cubes in a bowl, drizzle with olive oil, and sprinkle on the salt, paprika, and garlic powder. After the salmon is done, add the sweet potato cubes to the air fryer and cook at 400°F for 8 to 10 minutes, shaking the basket halfway. For extra crispiness, cook for an additional 2 to 3 minutes until golden.
  3. Prepare the Lettuce Wraps: While the sweet potatoes cook, take the iceberg lettuce and carefully cut out the leaves to create wraps. Rinse them under cold water and pat dry. Slice the Roma tomato into thin rounds so everything is ready to go.
  4. Assemble the Lettuce Wraps: Take a cooked salmon patty and place it between two lettuce leaves. Add a couple of tomato slices on top. Feel free to customize with cheese, avocado, or your favorite sauce. Serve alongside the crispy sweet potato cubes for a complete meal.

Reference the recipe card below for detailed instructions.

salmon burger lettuce wraps with sweet potato cubes

Pairing Tips

  • Side Salad: A light cucumber and tomato salad with lemon vinaigrette complements the rich flavors of the salmon patties.
  • Whole Grain: For a more filling meal, pair the wraps with a side of quinoa, brown rice, or farro.
  • Toppings and Dips: Pair your wraps with a simple tahini or yogurt dip for added creaminess and flavor. Enjoy with slides of avocado.
  • Fruit Salad: A fresh fruit salad of berries or citrus slices adds a light, refreshing contrast to the meal.

salmon burger lettuce wraps with sweet potato cubes

salmon burger lettuce wraps with sweet potato cubes

Easy Weekday Recipe: Trader Joe’s Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potato Cubes

Quick and heart-healthy, these salmon lettuce wraps paired with crispy roasted sweet potatoes are a delicious and easy meal perfect for busy weeknights or meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 6 oz salmon patties (Trader Joe's frozen patties)
  • 6 iceberg lettuce wraps
  • 1 roma tomato (sliced)
  • 1/2 lb sweet potato (peeled and diced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Salmon Patties: Remove the salmon patties from the packaging and air fry them at 400°F for 8 to 10 minutes, until they reach an internal temperature of 145°F. If needed, cook for an additional 2 to 3 minutes to ensure they are perfectly cooked.
  • Roast the Sweet Potatoes: While the salmon cooks, peel and dice the sweet potato into ½ inch cubes. Toss the cubes with olive oil, salt, paprika, and garlic powder. Once the salmon is done, place the seasoned sweet potato cubes in the air fryer and cook at 400°F for 8 to 10 minutes, shaking halfway through. If you want them crispier, cook in 2 to 3 minute increments until golden and crunchy.
  • Prepare the Lettuce Wraps: While the potatoes cook, cut and rinse the iceberg lettuce leaves, then pat them dry. Arrange the sliced Roma tomatoes to have them ready for assembly.
  • Assemble the Lettuce Wraps: Place each salmon patty between two lettuce wraps and top with sliced tomatoes. You can add a slice of cheese, avocado, or your favorite condiment for extra flavor. Serve with the crispy roasted sweet potato cubes on the side.

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Frequently Asked Questions

Can I cook the salmon patties from frozen?

Yes! You can air fry, pan-sear, bake, or grill the salmon patties directly from frozen. Cooking times will be slightly longer than thawed patties. Just ensure the internal temperature reaches 145°F.


How long can I store leftovers?

Cooked salmon patties and roasted sweet potatoes can be stored in an airtight container in the fridge for up to 3 days. For best results, store the lettuce and toppings separately to keep everything fresh.


What’s an easy swap for iceberg lettuce?

Romaine, butter lettuce, or collard greens make excellent alternatives for wraps. If you want a grain-based option, use whole wheat tortillas or pita bread.

Posted on Leave a comment

Smoked Salmon Omelette with Asparagus and Greek Yogurt

omelette with smoked salmon, tomatoes and asparagus

Looking for a satisfying, nutritious meal that’s easy to prep and will keep you energized? Say hello to this smoked salmon omelette with asparagus, Greek yogurt, and a fresh burst of tomatoes! This is the ultimate brunch-for-lunch recipe that not only feels indulgent but is also packed with healthy goodness. And the best part? It’s meal-prep friendly, meaning you can make it ahead of time and enjoy a balanced, protein-rich meal on the go!

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

Calories: 288kcal | Carbohydrates: 6g | Protein: 25g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 341mg | Sodium: 870mg | Potassium: 512mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1501IU | Vitamin C: 11mg | Calcium: 101mg | Iron: 4mg

omelette with smoked salmon, tomatoes and asparagus

Why You’ll Love This Recipe:

This omelette is a dream for anyone looking to eat healthier while still enjoying a flavorful and satisfying meal. The smoked salmon provides a rich source of omega-3 fatty acids, which are great for heart health and reducing inflammation. Paired with protein-packed eggs, creamy Greek yogurt, and nutrient-dense asparagus, this meal offers a powerhouse of essential nutrients

  • Eggs: Full of high-quality protein to keep you full and fueled throughout the day.
  • Smoked Salmon: A delicious way to get your omega-3s, supporting brain health and overall well-being.
  • Greek Yogurt: Adds a creamy texture while boosting the protein content without unnecessary fats. It also pairs well with the smoked salmon to even out the salty flavors.
  • Asparagus & Tomatoes: Loaded with fiber, vitamins, and antioxidants, adding a fresh and light contrast to the richness of the salmon and eggs.

The PrepYoSelf Newsletter

Ingredient Substituions

  • Smoked Salmon: If you don’t like smoked salmon, swap it out with cooked chicken breasts or turkey bacon.
  • Greek Yogurt: Low-Fat Sour cream is a great tangy and creamy alternative, or serve it with mashed avocados for the same creamy texture without the dairy.
  • Asparagus: Use sautéed spinach for a different green vegetable or roasted broccoli for a nutrient-packed swap.
  • Green Onions: Chives are a milder flavor, great for a subtle onion taste.
  • Sliced Tomatoes: Use Sun-Dried Tomatoes for a more intense tomato flavor or roasted Red Peppers for a different flavor and a touch of sweetness.

omelette with smoked salmon, tomatoes and asparagus

How to Prepare Smoked Salmon Omelette

  1. Cook the Asparagus: Preheat your air fryer to 400°F. Drizzle the asparagus spears with olive oil and season with a pinch of salt and pepper. Arrange them in the air fryer basket and cook for 3-4 minutes until they’re tender and slightly crispy. Set them aside.
  2. Whisk the Eggs: In a bowl, crack the eggs and whisk them well with a pinch of salt and pepper.
  3. Cook the Omelette: Heat a medium-sized frying pan with a drizzle of olive oil over medium-high heat. Pour in half the eggs and let them cook for 30-45 seconds. As the edges set, gently pull the eggs toward the center using a fork, allowing uncooked eggs to spread to the edges. Repeat until the eggs are almost fully cooked. Use a lid to help speed up the cooking process if needed.
  4. Top with Flavor: Once the omelette is cooked, add a dollop of Greek yogurt on top, followed by the smoked salmon, a few asparagus spears, and some fresh tomatoes.
  5. Repeat: Repeat the process for the second omelette or save the rest of the ingredients for a quick reheat-and-eat later in the week.

Reference the recipe card below for detailed instructions.

omelette with smoked salmon, tomatoes and asparagus

Meal Prep Pairings

  • Greek Yogurt Fruit Parfait: Fruit parfait adds a touch of sweetness and provides a balance of protein, fiber, and antioxidants. It’s a great option for a balanced breakfast or snack.
  • Whole Grain Toast: Toast adds a satisfying crunch and pairs well with the omelette. Whole grains offer more fiber and nutrients compared to white bread.
  • Sweet Potato Wedges: Sweet potatoes add a satisfying, slightly sweet flavor and are rich in fiber and vitamins. They make a hearty and nutritious side.

omelette with smoked salmon, tomatoes and asparagus

omelette with smoked salmon, tomatoes and asparagus

Healthy Smoked Salmon Omelette with Asparagus

A delicious smoked salmon omelette topped with Greek yogurt, asparagus, and fresh tomatoes, perfect for a healthy and satisfying meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, lunch
Cuisine American
Servings 2
Calories 288 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • Air Fryer

Ingredients
  

  • 4 oz smoked salmon
  • 4 large eggs
  • 2 tablespoons green onions (chopped)
  • 2 tablespoons Greek yogurt
  • 1/2 cup tomatoes (sliced)
  • 10 asparagus spears
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Asparagus: Preheat the air fryer to 400°F. Drizzle the asparagus with olive oil, salt, and pepper. Air fry for 3-4 minutes until tender and slightly crispy. Set aside.
  • Whisk the Eggs: Crack the eggs into a bowl. Add a pinch of salt and pepper, then whisk well.
  • Cook the Omelette: Heat a frying pan over medium-high heat with a drizzle of olive oil. Pour in half of the eggs. After 30-45 seconds, as the edges set, pull the eggs toward the center with a fork. Repeat until almost fully cooked. Cover with a lid if needed to speed up cooking.
  • Top with Flavor: Once the omelette is done, top with a dollop of Greek yogurt, smoked salmon, a few asparagus spears, and fresh tomatoes.
  • Repeat: Repeat for the second omelette, or save the ingredients for later.

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: 288kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 341mgSodium: 870mgPotassium: 512mgFiber: 2gSugar: 3gVitamin A: 1501IUVitamin C: 11mgCalcium: 101mgIron: 4mg

Similar Recipes

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

ginger salmon

Baked Orange Ginger Salmon with Snow Peas

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

You Might Also Like

Frequently Asked Questions

Can I use egg whites only for this recipe?

Yes, you can use egg whites only if you prefer a lower-fat option. Substitute the 4 whole eggs with 8 egg whites. The cooking process remains the same.


How do I know when the omelette is fully cooked?

The omelette is done when the eggs are set and no longer runny. The edges should be slightly golden, and the center should be firm but still moist.


How can I adjust the recipe for larger batches?

To make a larger batch, simply multiply the ingredients as needed. Cook the omelettes in batches to avoid overcrowding the pan, and keep cooked omelettes warm in a low oven until ready to serve.

Posted on Leave a comment

Low Carb Shrimp Zucchini Boats

shrimp zucchini boats

If you’re on the hunt for a quick, budget-friendly, and incredibly tasty dish that’s low carb and high in protein, you’ve hit the jackpot with these Shrimp & Artichoke Zucchini Boats! Picture this: tender zucchini filled with a savory shrimp and artichoke mixture, all topped with a sprinkle of Parmesan and fresh Roma tomatoes. Not only is this meal a breeze to prepare, but it also packs a flavorful punch that will make you forget you’re eating healthy. Whether you’re meal prepping for the week or whipping up a quick dinner after a long day, this recipe is sure to become a staple in your kitchen. Ready to dive in? Let’s get cooking!

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

Calories: 251kcal | Carbohydrates: 13g | Protein: 21g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 139mg | Sodium: 354mg | Potassium: 846mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1173IU | Vitamin C: 52mg | Calcium: 136mg | Iron: 2mg

shrimp zucchini boats

5 Reasons You’ll Love This Recipe:

  • Quick and Easy: With just a few simple steps, you can have this delicious meal prepped and ready to go in under 30 minutes. Perfect for busy weeknights!
  • Low Carb, High Protein: This dish is a fantastic way to keep your carbs low while still packing in plenty of protein, thanks to the shrimp.
  • Budget-Friendly: Zucchini and shrimp are affordable, and by using marinated artichokes, you’re adding tons of flavor without the need for extra ingredients.
  • Meal Prep Magic: These zucchini boats reheat beautifully, making them an excellent choice for meal prepping your lunches or dinners for the week.
  • Flavor Explosion: The marinated artichokes add a zesty, tangy kick that elevates the whole dish, turning simple ingredients into something extraordinary.

Why Marinated Artichokes Are a Meal Prep Hack:

Using marinated artichokes is a genius way to amp up the flavor in your meals without any extra fuss. They come pre-seasoned, so you’re saving time on chopping and seasoning while still getting a burst of flavor. Plus, they add a great texture and an extra serving of veggies to your dish, making it even more nutritious. Toss them into salads, pasta, or like in this recipe, as part of a tasty filling for your zucchini boats. It’s an easy way to add a gourmet touch to your meals with minimal effort!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Zucchini is the perfect low-carb vessel for our savory filling. Its mild flavor allows the other ingredients to shine while providing a tender, slightly sweet base. When hollowed out and air-fried, it becomes soft yet firm enough to hold the delicious shrimp and artichoke mixture. Plus, zucchini is rich in vitamins and minerals, adding a nutritious element to the dish.
  • Shrimp is a lean source of protein that cooks quickly and has a delicate flavor, making it an ideal pairing with both zucchini and artichokes. Its slightly sweet, briny taste enhances the dish without overpowering it, and it absorbs the flavors of the garlic and marinade beautifully. The shrimp adds texture and heartiness, making the dish more filling while keeping it light.
  • Marinated artichokes are the secret ingredient that takes this recipe to the next level. They bring a tangy, zesty flavor that contrasts nicely with the mild zucchini and the tender shrimp. The marination adds depth and complexity to the dish without the need for extra seasoning. Plus, artichokes are a good source of fiber, making the meal more satisfying and nutritious.
  • Garlic is the flavor powerhouse of the recipe. Its pungent, savory taste adds warmth and aroma, enhancing both the shrimp and artichokes. Garlic pairs especially well with seafood, drawing out the natural sweetness of the shrimp while adding a savory kick that ties all the ingredients together.
  • Parmesan adds a salty, nutty flavor that complements the tanginess of the artichokes and the sweetness of the shrimp. It melts slightly over the hot shrimp mixture, creating a creamy, savory topping that pulls the entire dish together. A little Parmesan goes a long way in enhancing the overall flavor profile of the meal.
  • The Roma tomato adds a fresh, juicy element that brightens up the dish. Its slight acidity cuts through the richness of the Parmesan and the olive oil, providing a refreshing contrast. Diced Roma tomatoes also add color and texture, making the zucchini boats visually appealing as well as delicious.

shrimp zucchini boats

How to Make Shrimp Zucchini Boats

  1. Hollow out the insides of the zucchini and save them for later. (Tip: Use a melon baller for easy scooping!)
  2. Drizzle the zucchini boats with a little bit of olive oil and place them flesh side down in the Air Fryer. Air fry at 350°F for about 5 to 7 minutes. Depending on the thickness of your zucchini, you may need to cook for an additional 2 to 3 minutes until tender.
  3. Meanwhile, in a large skillet over medium heat, add olive oil. Add the shrimp, minced garlic, marinated artichokes, and about 2 tablespoons of the marinade from the jar. Cook until the shrimp are pink and cooked through, about 3 to 4 minutes.
  4. Remove the shrimp and artichokes from the heat. Scoop the shrimp mixture into the zucchini boats, garnish with grated Parmesan and diced tomatoes.
  5. Serve immediately or pack them up for a perfect meal-prep option. Enjoy!

Reference the recipe card below for detailed instructions.

shrimp zucchini boats

Ingredient Swaps and Additions:

  • Swap Shrimp for Chicken: If you’re not a fan of shrimp or want to switch it up, diced chicken breast or thighs work great. Cook them the same way as the shrimp, making sure they’re fully cooked through before adding them to the zucchini boats
  • Use Fresh Artichokes: If you prefer a more subtle artichoke flavor, you can use steamed or roasted fresh artichokes instead of marinated ones. This will give the dish a more delicate taste, allowing the other ingredients to shine.
  • Replace Parmesan with Feta: For a different flavor profile, swap the Parmesan with crumbled feta cheese. Feta adds a tangy, creamy element that pairs well with the other ingredients, especially if you enjoy Mediterranean-inspired dishes.
  • Try Different Vegetables: If zucchini isn’t your favorite, you can use bell peppers, eggplant, or even large tomatoes as the base for your filling. Just adjust the cooking time to ensure your chosen vegetable is tender.
  • Spice it Up: If you like a little heat, sprinkle some crushed red pepper flakes or add a dash of hot sauce to the shrimp and artichoke mixture. It will give the dish a spicy kick that balances well with the tangy artichokes and sweet zucchini.

shrimp zucchini boats

shrimp zucchini boats

Shrimp Zucchini Boats

These Shrimp & Artichoke Zucchini Boats are a quick, low-carb, high-protein dish packed with flavor and perfect for busy individuals looking for a healthy, budget-friendly meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 2
Calories 251 kcal

Equipment

  • knife
  • cutting board
  • melon baller
  • Air Fryer
  • saute pan

Ingredients
  

  • 2 zucchini (cut in half lengthwise)
  • 6 oz shrimp (peeled, deveined)
  • 1/2 cup marinated artichokes
  • 2 tablespoons garlic (minced)
  • 1 tablespoon olive oil
  • 1 tablespoon grated parmesan cheese
  • 1 roma tomato (diced)

Instructions
 

  • Prep the Zucchini: Hollow out the zucchini using a melon baller (save the insides for later).
  • Cook the Zucchini: Drizzle a bit of olive oil over the zucchini boats. Place them flesh side down in the Air Fryer and cook at 350°F for 5-7 minutes. If needed, add an extra 2-3 minutes until tender.
  • Cook the Shrimp: While the zucchini cooks, heat olive oil in a large skillet over medium heat. Add shrimp, minced garlic, marinated artichokes, and 2 tablespoons of the marinade. Cook until the shrimp are pink and done, about 3-4 minutes.
  • Assemble & Serve: Fill the zucchini boats with the shrimp mixture. Garnish with grated Parmesan and diced tomatoes. Serve immediately or pack for a meal prep option. Enjoy!

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: 251kcalCarbohydrates: 13gProtein: 21gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 139mgSodium: 354mgPotassium: 846mgFiber: 4gSugar: 6gVitamin A: 1173IUVitamin C: 52mgCalcium: 136mgIron: 2mg

Similar Recipes

pepper sandwich

Roasted Red Pepper and Cheese Sandwich

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

eggplant

Grilled Eggplant Steaks with Marinara Sauce

You Might Also Like

Frequently Asked Questions

Can I make this recipe without an air fryer?

Absolutely! If you don’t have an air fryer, you can bake the zucchini boats in a preheated oven at 375°F (190°C) for about 10-12 minutes or until tender. You can also lightly sauté the zucchini halves in a skillet with a bit of olive oil before stuffing them.


Can I use frozen shrimp for this recipe?

Yes, frozen shrimp works well. Just be sure to thaw them completely and pat them dry before cooking to prevent excess water from diluting the flavors.


What can I do with the zucchini flesh I scooped out?

Don’t let the zucchini flesh go to waste! You can chop it up and sauté it with the shrimp and artichoke mixture, or save it for another dish like a stir-fry, omelet, or even a smoothie for an added veggie boost.

Posted on Leave a comment

Asian Crispy Cabbage Rolls: The Perfect High-Protein Meal Prep

cabbage roll

If you’re all about quick, healthy, and oh-so-tasty meal prep, I’ve got a recipe that’s going to change your game: Asian Crispy Cabbage Rolls. These rolls are packed with lean protein, fresh veggies, and savory flavors that will keep you fueled and satisfied without any fuss. Let’s dive into why this recipe rocks and how it can support your health goals!

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

Calories: 276kcal | Carbohydrates: 10g | Protein: 24g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1335mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5223IU | Vitamin C: 8mg | Calcium: 44mg | Iron: 2mg

cabbage roll

What Makes These Cabbage Rolls Awesome?

First off, these rolls are a high-protein powerhouse. Ground chicken is the star of the show, offering lean protein that helps build and repair muscle, keeps you feeling full, and supports your overall health. Paired with crunchy veggies like carrots, mushrooms, and onions, you’re getting a dose of vitamins and minerals that are just as important as your protein intake.

The napa cabbage leaves are not only a light and healthy alternative to traditional wraps, but they also add a subtle sweetness and crunch. Plus, cabbage is loaded with antioxidants and fiber, making it a fantastic choice for your gut health.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why These Flavors Work So Well Together

When it comes to creating a dish that’s both flavorful and balanced, every ingredient plays its part. Let’s take a closer look at the star players in these Asian Crispy Cabbage Rolls and why they pair so perfectly together.

  • Ground Chicken: Ground chicken is lean, mild, and absorbs flavors beautifully. It’s a fantastic base for the savory soy sauce and fish sauce, giving you a protein-rich filling that’s light yet satisfying. Chicken’s versatility allows it to blend seamlessly with the other ingredients, letting them shine while still providing that essential protein boost.
  • Garlic (Minced): Garlic adds a punch of aromatic flavor to the dish. It’s a classic ingredient in Asian cuisine, known for its ability to enhance the taste of meats and vegetables. When sautéed, garlic becomes fragrant and slightly sweet, perfectly complementing the earthiness of the mushrooms and the sweetness of the carrots.
  • Carrot (Grated): Carrots bring a subtle sweetness and a satisfying crunch to the mix. They balance the savory notes from the soy sauce and fish sauce while adding a pop of color and texture. Carrots are also rich in beta-carotene, a powerful antioxidant, making them a nutritious addition to this dish.
  • Mushrooms (Diced): Mushrooms are the umami heroes of this recipe. They have a meaty texture that pairs well with the ground chicken, adding depth and richness to the filling. Mushrooms soak up the soy and fish sauces, amplifying their flavor while contributing their own earthy, savory taste that ties the dish together.
  • White Onions (Diced): White onions provide a sharp, sweet flavor that enhances the overall taste of the filling. When sautéed, they soften and become slightly caramelized, adding a subtle sweetness that balances the savory elements. Onions also add a nice texture contrast, keeping the filling from being too uniform.
  • Green Onions (Diced): Green onions bring a fresh, slightly pungent flavor that lightens up the dish. They’re milder than white onions and add a bit of crunch and brightness, making the filling taste more complex and layered. Their fresh, herbaceous notes are a great match for the richness of the chicken and mushrooms.
  • Soy Sauce: Soy sauce is the backbone of this dish’s flavor profile. It’s salty, savory, and rich in umami, making it the perfect seasoning for the ground chicken and vegetables. Soy sauce brings all the ingredients together, creating a cohesive taste that’s distinctly Asian and deeply satisfying.
  • Fish Sauce: Fish sauce adds a complex, salty depth that enhances the umami from the soy sauce and mushrooms. It’s a key ingredient in many Asian dishes, known for its ability to boost flavor without overpowering the other ingredients. Just a tablespoon brings an extra layer of richness and complexity to the filling.
  • Napa Cabbage Leaves: Napa cabbage leaves are the perfect wrap for this filling. They’re sturdy enough to hold everything together but tender enough to eat easily. Blanching them softens the leaves and brings out their natural sweetness, which complements the savory filling. When fried, the cabbage leaves get a delightful crispy texture that contrasts beautifully with the soft, flavorful interior.

cabbage rolls

Easy Recipe Steps for Cabbage Rolls

Imagine the aromas wafting through your kitchen as the stir fry sizzles in the pan. The fragrance of the shrimp mingling with the earthy undertones of the cabbage creates an olfactory symphony that heightens the anticipation of the feast to come. Here’s how you can enjoy this dish in less than 10 minutes:

  1. Prep Your Cabbage Leaves: Start by blanching those vibrant nappa cabbage leaves in boiling water for a few minutes until the stems soften. This makes them pliable and easy to roll, plus it brings out their beautiful, fresh flavor. Once they’re soft, let them cool down.
  2. Sauté & Stir: In a hot sauté pan, start with your diced onions and green onions for that aromatic base. Add in your ground chicken, grated carrots, and diced mushrooms. Stir everything together until the chicken is fully cooked and the veggies are tender. A splash of soy sauce and fish sauce will bring all those flavors together in a delicious umami blend.
  3. Roll It Up: Now that your filling is ready and your cabbage leaves are cool, it’s time to assemble! Place a spoonful of the chicken mixture onto the white stem area of each cabbage leaf and roll it up nice and tight. If you’ve got any cabbage left over, don’t waste it—just slice it up and stir-fry it as a side dish for another meal.
  4. Get Crispy: Heat up a non-stick frying pan with a little oil, and gently fry your cabbage rolls until they’re crispy on both sides. It only takes a few minutes, and the result is golden-brown perfection. Serve them up with your favorite dipping sauce and a sprinkle of sesame seeds for that final touch.

Reference the recipe card below for detailed instructions.

cabbage rolls

Why This Recipe is Perfect for Meal Prep

These Asian Crispy Cabbage Rolls are not just tasty—they’re perfect for meal prep. You can make a batch ahead of time, store them in the fridge, and enjoy them throughout the week. They’re easy to reheat, and that crispy texture holds up beautifully, making each bite as satisfying as the first.

With these rolls, you’re getting a balanced meal that’s low in carbs, high in protein, and full of flavor. Whether you’re looking to maintain a healthy lifestyle, fuel up after a workout, or simply enjoy a delicious meal, these cabbage rolls have got you covered.

So go ahead, give these Asian Crispy Cabbage Rolls a try, and watch how easy (and tasty!) healthy eating can be. Enjoy!

cabbage rolls

cabbage rolls

Asian Crispy Cabbage Rolls

Asian Crispy Cabbage Rolls: Savory ground chicken and veggies wrapped in tender nappa cabbage, then pan-fried to golden perfection for a delicious, high-protein meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 276 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • boiling pot

Ingredients
  

  • 8 oz ground chicken
  • 1 garlic clove (minced)
  • 1 carrot (grated)
  • 1/2 cup mushroom (finely diced)
  • 1/2 cup white onions (diced)
  • 1/4 cup green onions (diced)
  • 2 tablespoons soy sauce
  • 1 teaspoon fish sauce
  • 1 bunch napa cabbage (use 6 pieces)
  • 1 tablespoon olive oil

Instructions
 

  • Place a pan of boiling water on high heat. Add in your cabbage leaves. Blanch for a few minutes or until the white parts of the cabbage are soft. Remove from the pan and gently set aside to cool.
  • Meanwhile, add oil to a saute pan on high heat and saute the onions and green onions. Add the ground chicken, carrots, and mushrooms, and stir them around until the chicken fully cooks. Finally season with soy sauce and fish sauce and mix well. Once the ground chicken mixture is cooked, set it aside and let it cool.
  • Once your cabbage is drained and cooled, place one leaf on a clean surface. Add a spoonful of the filling mixture at the bottom of your cabbage leaf (on the white stem area). Roll up your cabbage leaf into a cabbage roll. Set the cabbage roll aside, and repeat this step. If you have any cabbage left, simply slice them and saute them in a wok with your choice of seasonings and enjoy them as a side dish for other meals.
  • Place a non-stick frying pan on medium heat and drizzle with a bit of oil. Add in your cabbage rolls . Fry for 2-3 minutes on each side. Then, flip the cabbage rolls and fry for another 1 to 2 minutes until both sides are crispy. Enjoy with your choice of dipping sauce and a sprinkle of sesame seeds.

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: 276kcalCarbohydrates: 10gProtein: 24gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 98mgSodium: 1335mgPotassium: 913mgFiber: 2gSugar: 4gVitamin A: 5223IUVitamin C: 8mgCalcium: 44mgIron: 2mg

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

You Might Also Like

Frequently Asked Questions

Can I use a different type of meat instead of ground chicken?

Absolutely! Ground turkey, pork, or even beef would work well in this recipe. If you prefer a vegetarian option, you can substitute the meat with crumbled tofu or a meat alternative like tempeh.


How do I keep the cabbage rolls from falling apart?

The key is to blanch the cabbage leaves just enough to make them pliable but still sturdy. When rolling, make sure to tuck in the sides of the cabbage tightly around the filling. Frying them gently helps seal the rolls and keeps them intact.


What dipping sauce pairs well with these cabbage rolls?

A simple soy sauce mixed with a little rice vinegar, sesame oil, and a pinch of red pepper flakes makes a great dipping sauce. You could also try sweet chili sauce or even a peanut sauce for a different flavor profile

Posted on Leave a comment

Dragon Fruit Salsa with Shrimp

shrimp with dragon fruit salsa

This Dragon Fruit Salsa with Shrimp is the perfect way to level up your salsa game. It’s not only vibrant and flavorful but also a nutrient-rich addition to your healthy lifestyle. Get ready to enjoy a dish that’s as beneficial for your body as it is delightful for your taste buds

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

Calories: 121kcal | Carbohydrates: 10g | Protein: 18g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Trans Fat: 0.01g | Cholesterol: 137mg | Sodium: 423mg | Potassium: 291mg | Fiber: 2g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 11mg | Calcium: 72mg | Iron: 1mg

shrimp with dragon fruit salsa

Why This Salsa is a Game-Changer:

  • Refreshing & Nourishing: Dragon fruit is not only beautiful with its speckled flesh, but it’s also packed with antioxidants and vitamin C, boosting your immunity and keeping your skin glowing. Paired with shrimp, a lean source of protein, this dish is as nourishing as it is refreshing.
  • Budget-Friendly: With just a few simple ingredients, this recipe is easy on your wallet. The dragon fruit adds a touch of exotic flair without breaking the bank, and pre-cooked shrimp saves you time and effort.
  • Simple & Quick: This salsa comes together in minutes! It’s perfect for a quick lunch, a light dinner, or even as an appetizer at your next gathering.
  • Powerhouse ingredients: You’re not just making salsa—you’re creating a dish that nourishes your body from the inside out. Each ingredient plays a vital role in boosting your health, from providing essential vitamins and minerals to delivering antioxidants and anti-inflammatory benefits.