Category: Weight Loss

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Sheet Pan Sausage with Roasted Veggies

sheet pan sausage

This Sheet Pan Sausage with Veggies – including Roasted Broccoli, Yellow Squash, and Zucchini is a quick dinner idea that you can make in less than 20 minutes.

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Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

Why this Recipe is Great for Meal Prep

Smoked sausage is the secret ingredient in this recipe, and the best part is that it’s already pre-cooked. So all you have to do is heat it up and it adds tons of flavor with low effort, which is perfect for a busy weeknight!

We used budget-friendly ingredients such as broccoli florets, yellow squash, and zucchini. However, you can add or switch up your choice of vegetables for your recipe and use what you have on hand.

If you’re keeping this low carb, other vegetables that will work well are bell peppers, asparagus, cauliflower, and Brussel sprouts. The important thing is to use vegetables that can roast quickly in less than 20 minutes.

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Here are the Essential Ingredients You’ll Need

  • Pre-Cooked Sausage: Nowadays, there are so many options for pre-cooked sausage. You can use pork, beef, turkey, or chicken sausage.
  • Broccoli: You can also use cauliflower or brussels sprouts.
  • Yellow Squash: Other squash options are diced butternut squash or delicata squash
  • Zucchini: Another non-starchy vegetable you can use are snow peas or even green beans
Plate with roasted sausage, zucchini, yellow squash, and broccoli florets.

How to Make Sheet Pan Sausage and Veggies

  1. Preheat the oven to 400F.
  2. Slice the vegetables and sausage into rounds.
  3. Place them on a sheet pan and coat them with olive oil.
  4. Sprinkle with seasonings and bake in the oven for 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.

Meal Prep Tips for Sheet Pan Sausage and Veggies

  • Other Cook Method: You can definitely make this in a toaster oven or in the Air Fryer. And if you don’t want to mess with the oven, you can also saute these ingredients in a saute pan. Just add olive oil and start with the sausage first, followed by the vegetables for a few minutes.
  • Leftover sausage: If you buy a pack of sausage and have some leftover, you can store it in a freezer bag in the freezer for up to 3 months. You can also use it up in other meals such as a soup recipe, breakfast tacos, or even in a pasta dish.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
Glass meal prep containers with roasted sausage, zucchini, yellow squash, and broccoli florets.
sausage and veggies

Sheet Pan Sausage with Roasted Veggies

Effortless Sheet Pan Sausage and Vegetable Recipe that can be ready in less than 20 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Ingredients
  

  • 4 beef sausage links (sliced)
  • 1/4 red onions (diced)
  • 2 tablespoon garlic (minced)
  • 1 yellow squash
  • 1 zucchini
  • 2 cups broccoli florets
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1 lemon (juiced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat oven to 400F. Cut the yellow squash and zucchini into 1/4 inch half rounds. Slice the sausage into rounds.
  • Place the sausage and veggies on a sheet pan. Sprinkle the seasonings and minced garlic on top. Coat everything with olive oil. Bake in the oven for 12 to 15 minutes.

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Air Fryer Orange Soy Glazed Chicken with Broccoli

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Sauteed Ground Beef with Spring Veggies

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Frequently Asked Questions

What is smoked sausage?

The most common smoked sausages are andouille or kielbasa sausage. They are exposed to burning wood smoke which gives them the smokey flavor.

Can I use raw sausage?

Yes, you can use raw sausage in this recipe, just be sure to use a thermometer to check the internal temperature of the sausage and make sure it fully cooks to the appropriate internal cooking temperature. We recommend cooking them whole and then slicing them afterward.

What can I serve with this recipe?

This recipe pairs well with rice pilaf, side salad, or even buttered noodles with grated parmesan cheese.

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Chicken Pesto Wrap with Hummus and Bell Peppers

chicken pesto wrap

Light and healthy Pesto Chicken Wrap with Fresh Veggie Sticks and Creamy Hummus.

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Plate with chicken pesto served with bell peppers and hummus dip.

Why You Need to Make this Healthy Chicken Tenderloin Recipe

Chicken Marinated in basil pesto sauce makes for a great lunch or quick dinner and they are so easy to make.

  • High protein meal

  • Low Calorie

  • Budget-Friendly

  • A No-Fuss Meal Prep

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Featured Ingredients

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs.

  • Tortilla: We used whole wheat, but any kind of tortilla will work just fine.

  • Fresh Veggie Sticks: We sliced up bell peppers and cucumbers, however, you can use celery or carrots. Any kind of fresh veggies will be great for dipping into the hummus.

  • Hummus: You can use this as a spread for your wrap or a dip for your fresh veggies. You can also use yogurt as an option.

  • Pesto: Basil pesto is such a great way to marinate your protein with. You can also add some to your hummus for extra flavor

Plate with chicken pesto served with bell peppers and hummus dip.

How to Prepare Chicken Pesto

  1. Preheat an indoor grill on medium-high heat.

  2. In a mixing bowl, marinate the chicken with the basil pesto sauce and make sure it is fully coated.

  3. Next, place the chicken on the grill and sear it on each side for a few minutes until it fully cooks.

  4. While the chicken is cooking, slice up your veggie dips and scoop up your hummus.

Reference the recipe card below for detailed instructions.

Chicken grilling on an indoor grill pan.

Meal Prep Tips for A Chicken Pesto Wrap

  • Other Cook Methods: You can also cook the chicken in a small toaster oven or cook it at 400F for 20-25minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. The chicken can also be frozen in freezer wrap in the freezer for up to 3 months for the best quality

  • To Serve: This meal can be served chilled, or you can warm up the chicken separately in the microwave until it is heated through

  • Extra Ingredients: Leftover pesto sauce can also be frozen in the freezer or you can use it as a sauce for pasta, a spread for sandwiches, or even serve a dollop on top of your breakfast eggs.

Glass meal prep containers with chicken pesto served with bell peppers and hummus dip.

pesto chicken wrap

Chicken Pesto Wrap with Hummus and Bell Peppers

Marinated chicken tenderloins in basil pesto, grilled to perfection, and served in whole wheat tortillas with sliced orange bell pepper, cucumber, and a side of hummus.
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • indoor grill pan

Ingredients
  

  • 12 oz chicken tenderloins
  • 2 tablespoons basil pesto sauce
  • 2 whole wheat tortillas
  • 1 orange bell pepper (sliced)
  • 1/4 cup cucumbers (sliced)
  • 1/2 cup hummus

Instructions
 

  • In a mixing bowl, add the chicken tenderloins with the basil pesto sauce. Mix it all together and make sure the chicken is fully coated with the sauce.
  • Heat an indoor grill pan on medium-high heat. Sear the chicken tenderloins on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Meanwhile, slice your veggies. Serve the chicken in the tortilla wraps and eat the fresh veggies with the hummus dip.

Notes

Note: If you don’t want to cook this recipe on the stove top, you can also cook this chicken in the oven at 400F for 20-25 minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

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Frequently Asked Questions

What is a chicken tenderloin?

The chicken tenderloin is the long innermost muscle of the chicken breast next to the breast bone. It is attached by a thin membrane and is considered the most tender part of the chicken.

Are chicken tenderloins healthy?

Chicken tenderloins are lean and are a great source of protein for a low-fat diet. You can easily prep this ingredient using several different cooking methods.

How many calories are in a single chicken tenderloin?

A 4 oz portion is about 110 calories.

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Sausage Egg Muffins with Strawberries

easy sausage egg muffins

We love making these high-protein, low-carb egg muffins for meal prep.

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Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Why sausage egg muffins are great for weight loss

  • They are high in protein which will help you stay full longer

  • Egg muffins can be an easy way to pack in veggies and still be tasty

  • They are easy to make in small batches or you can make a large amount and save them for snacks

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Egg Muffin Ingredients & Modifications

  • Eggs: The egg is the star, but if you want to remove the yolk, you can just use the egg whites.

  • Sausage: We used diced chicken sausage for added protein. Feel free to use breakfast turkey crumbles, chopped bacon pieces, or diced deli meat.

  • Bell Peppers & Onions: We used bell peppers and onions because we always have them on hand, however, you can also use other veggies such as sliced mushrooms or chopped kale, spinach, or broccoli.

  • Seasonings: We simply seasoned our egg muffins with salt, but you can use any dried seasoning such as garlic powder, paprika, chili powder, or parsley to add flavor

Blue silicon muffin pan with egg mixture containing chopped vegetables and sausage.

Here are the basic steps for making egg muffins:

  1. Preheat the oven to 400F. Grease your muffin wells with oil or spray with cooking spray.

  2. Next, chop your fillings into small diced pieces.

  3. In a bowl, whisk together the eggs and seasonings.

  4. Then, add the fillings to the egg mixture.

  5. Use a 1/3 cup scoop to pour the egg mixture into the muffin wells.

  6. Bake in the oven until the eggs are firmly set.

Reference the recipe card below for detailed instructions.

Round plate with breakfast sausage egg muffins served with strawberries and topped with fresh green herbs.

Meal Prep Tips for Sausage Egg Muffins:

  • Cooking tip: Don’t make the mistake of not greasing your muffin wells, the eggs will stick, let’s just say, cleaning duty will not be fun that day!

  • Other Prep Methods: If you don’t have muffin pans, you can just pour the whole mixture into a small baking dish and bake it all together. After it bakes, use a knife to cut the individual portions.

  • To Serve: Enjoy these egg muffins with a side of fruit or even roasted potatoes.

  • Storage: Store them in an air-tight container or Ziploc bags 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.

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

Glass meal prep containers storing sausage egg muffins and strawberries.

egg muffins

Sausage Egg Muffins with Strawberries

These high protein egg muffins are a tasty way to start of your day and help keep you satisfied until lunch time.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • whisk
  • muffin pan
  • spoon
  • oven

Ingredients
  

  • 4 large egg
  • 1 chicken sausage link (3 oz)
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup red onion (diced)
  • 1/4 cup cilantro (chopped)
  • 1.5 cups strawberries
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F
  • Dice the chicken sausage, bell peppers, and red onions into small squares. Chop the cilantro
  • In a bowl, whisk together the eggs and season with salt. Add the sausage, bell peppers, red onions, and cilantro
  • Use a 1/3 cup scoop to evenly pour the egg mixture into the wells (should be enough for 6 muffins)
  • Bake in the oven for 10-12 minutes until the eggs firmly set
  • Serve with fresh strawberries

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Frequently Asked Questions

Can I use frozen vegetables to fill my egg muffins?

Yes, you can use any kind of veggies such as frozen, canned, cooked, or fresh. The difference will be in the texture of the vegetables. Raw vegetables will be more crunchy.

Can I use liquid egg whites?

Yes, just add a little bit more egg whites to the recipe to replace the volume of the yolks.

What else can I add to the egg muffins?

Feel free to add shredded cheese or fresh herbs such as green onions or basil.

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Black Bean and Corn Soft Tacos

bean and corn taco

Here’s a deliciously seasoned plant-based soft taco with lots of southwestern flavor appeal.

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Round plate with black bean and corn tacos with a side salad

If you’re trying to incorporate more plant-based items in your meal prep during the week, then you’ll love this black bean and corn soft taco.

Why You Need to Make This

  • The black beans are enhanced with crisp bell peppers, sweet corn, and bright cilantro.

  • It comes together in less than 15 minutes in the skillet or you can roast it in a sheet pan

  • It uses budget-friendly ingredients helping you save money during the week

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Ingredients You’ll Need for Vegetarian Black Bean Tacos

  • Tortillas: We used flour tortillas, however, you can also use corn tortillas if you want to keep this gluten-free. If you want to keep it low carb, use jicama sliced tortillas

  • Black Beans: Use any beans of your choice such as pinto beans

  • Bell Pepper: You can use any color. We used red bell peppers for this recipe because of the bright colors and the sweetness of the peppers

  • Red Onions: You can also use white onions or yellow onions. We just used red onions to add purple colors.

  • Seasonings: We’re seasoning this meal with chili powder, paprika, garlic powder, and salt

Round plate with black bean and corn tacos with a side salad

How to Prepare These High-Protein Black Bean Soft Tacos

Sheet Pan Method:

  1. Dice up all of the vegetables. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasoning and drizzle with olive oil. Mix all the ingredients together.

  2. Place the ingredients in a sheet pan and bake in the oven for 10 minutes at 350F.

Stove Top Method:

  1. Add oil to a heated skillet and start with sauteeing the onions and bell peppers.

  2. Next, add the seasonings, black beans, and corn, and mix them together until they heat through.

  3. Serve the black bean filling inside the tortillas.

Reference the recipe card below for detailed instructions.

bean and corn taco

Meal Prep Tips for Black Bean and Corn Tacos

  • To Serve: Serve with a side salad and your choice of dressing. You can also enjoy these tacos with a side of coleslaw, jicama and mango salsa, Spanish rice, or even with chips and salsa

  • Toppings: You can also top your tacos with sliced avocados, shredded cheese, or sour cream

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

  • Leftovers: If you make a larger batch of the black bean filling use it as a dip with crispy tortilla chips or serve it as a topping for salads

Glass meal prep containers with black bean and corn tacos with a side salad.

black bean soft taco

Black Bean and Corn Soft Tacos

This vegetarian black bean soft taco recipe is super fast, fresh, and a delicious vegetarian dish you can make for yourself during the week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

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

Ingredients
  

  • 1/4 cup red onions (diced)
  • 1 red bell pepper (diced)
  • 1.5 cups black beans (drained and rinsed)
  • 1 cup corn (frozen or canned)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 cups spring mix
  • 4 flour tortillas
  • 4 tablespoons salad dressing (your choice)

Instructions
 

Sheet Pan Method:

  • Preheat the oven to 350F. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasonings and drizzle with olive oil. Mix all of the ingredients together.
  • Pour the mixture into a sheet pan and bake in the oven for 8-10 minutes.

Stove Top Method

  • Add oil to a saute pan on medium-high heat and saute the onions and bell peppers until soften (about 2 to 3 minutes).
  • Next, add the seasonings, black beans, and corn, and mix everything together for another 2 to 3 minutes.
  • Serve the black bean mixture inside the flour tortillas and enjoy with a side salad.

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Frequently Asked Questions

Are bean tacos healthy?

Yes, they are high in protein and fiber which help keep you full and promote weight loss.

Are black beans good for you?

Black beans are rich in antioxidants which help promote cell health and promote heart health. They are also a good source of Iron, Folate, Vitamin A, and Calcium.

How many calories in a serving of cooked black beans

A ½ cup serving provides about 114 calories, 8 grams of protein, and 20 grams of carbs, and 7 grams of fiber.

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Baked Shrimp with Panko Breaded Asparagus

shrimp and asparagus

Garlic lemon shrimp and crispy panko-crusted asparagus all baked together in one pan! This super easy baked shrimp recipe keeps the dishes to a minimum and the flavor clean and crisp.

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Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Need a game plan for your midweek dinner after a long day of work? Then, you’ll want to try this quick and easy cooking method that will help you get dinner on the table in less than 30 minutes.

Sheet pan meals save time, make clean-up easier, and the oven does all the work. That’s why we love this Oven Baked Shrimp with Roasted Asparagus topped with crispy panko breadcrumbs.

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Easy Ingredients for this Baked Shrimp Recipe

  • Shrimp: Get shrimp that is already peeled and deveined

  • Asparagus: You can also swap this ingredient out with green beans or broccolini

  • Lemon: Lemon on seafood help to add bright flavors to the dish

  • Seasonings: We used chili red pepper flakes for a little bit of heat, paprika for smoky flavors, and garlic as an aromatic

  • Breadcrumb Mixture: This crunchy topping is the star of the show that adds a layer of crunch and flavor to the dish. This crispy and garlicky combination levels up the dish

Glass meal prep container with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Easy Steps to Make Sheet Pan Shrimp and Asparagus

  1. Pre-heat the oven to 400F.

  2. Place the shrimp and asparagus on a sheet pan and sprinkle them with seasonings. Coat with olive oil.

  3. In a small bowl, mix together the breadcrumb mixture and top off the asparagus with the bread crumbs.

  4. Bake everything in the oven for 10-12 minutes

Reference the recipe card below for detailed instructions.

Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Meal Prep Tips for Sheet Pan Meals

  • Line the pan with foil or parchment paper to help with easy clean-up.

  • Avoid overcrowding the pan. This will help everything crisp up instead of steaming the food.

  • Pair proteins and vegetables that have similar cook times.

Glass meal prep containers with a baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

shrimp and asparagus

Oven Baked Shrimp with Asparagus and Panko Breadcrumbs

Crispy, golden panko crusted asparagus paired with high-protein shrimp. An easy sheet pan meal for your busy work week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 12 asparagus spears
  • 1 lemon (sliced)
  • 1/4 teaspoon red chili pepper flakes
  • 1/4 teaspoon paprika
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil

Bread crumb mixture

  • 1/2 cup panko bread crumbs
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Be sure to trim the bottom ends of the asparagus (about 1-inch).
  • Place the shrimp and asparagus on a sheet pan and season with paprika, red chili pepper flakes, salt, and minced garlic. Drizzle with olive oil
  • In a small bowl mix together the bread crumbs, minced garlic, salt, and olive oil. Top off asparagus with the bread crumbs.
  • Bake everything in the oven for 12 minutes. After it cooks, squeeze lemon juice on top of the shrimp.

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Frequently Asked Questions

What are panko breadcrumbs?

Panko is a Japanese style of breadcrumbs that are lighter, airier, crispier, and larger than regular breadcrumbs that give a bigger crunch to deep-fried foods.

Can I use panko and breadcrumbs interchangeably?

You can use them interchangeably, the only difference is your preference in how crunchy you prefer your coating on fried foods

Which is healthier panko or breadcrumbs?

Panko is lower in calories, sodium, and fat than regular breacrumbs.

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Oven Baked Honey Mustard Glazed Chicken Salad

chicken salad

This tasty chicken lunch meal prep is baked in a sweet and savory honey mustard marinade and served on top of a fresh spring mix salad.

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Baked honey mustard glazed chicken salad served with spring mix salad.

Why You Need to Make This

  • The recipe uses pantry-friendly ingredients to make this flavorful marinade for your chicken.

  • This is a sheet pan recipe that makes it easy to clean up.

  • It is also budget-friendly and saves you money during the week.

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Featured Ingredients

  • Chicken: We use boneless chicken thighs, but you can easily swap them with chicken breasts or chicken tenderloins.

  • Green Onions: Herbs bring freshness to marinades. Easily swap it with whatever fresh herbs you have on hand such as basil or parsley.

  • Soy Sauce: This sauce adds savory flavors and gives the chicken a nice caramel color after cooking.

  • Dijon Mustard: This ingredient adds a sharp tangy flavor to the marinade.

  • Honey: The sweetness of honey pairs well with the savory and tangy flavors of the soy sauce and dijon mustard.

  • Oil: We used olive oil but you can also use coconut oil or sesame oil.

Baked honey mustard glazed chicken salad served with spring mix salad.

Easy Recipe Steps for Baking Honey Mustard Glazed Chicken

  1. Preheat the oven to 425F.

  2. Mix together the chicken marinade in a bowl and marinate the chicken for at least 10 minutes.

  3. Place the marinated chicken in a baking dish and bake until it fully cooks. (flip it halfway through the cooking process)

  4. After it cooks, let it rest before cutting them into bite-size pieces.

  5. Serve the baked honey dijon glazed chicken with the salad and dressing.

Reference the recipe card below for detailed instructions.

Baked honey mustard glazed chicken salad served with spring mix salad stored in a glass meal prep container.

Meal Prep Tips for Honey Mustard Glazed Chicken Salad

  • Preparation tip: If you are cooking with thick chicken breasts, you can pound the meat flat with a meat mallet until it is about 1 inch thick. This process helps tenderize the meat and also speeds up the cooking process.

  • Cooking Variations: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes until it reaches an internal temperature of 165F). Another option is to pan-fry the chicken in a skillet or grill it on an indoor grill pan if you prefer to cook on the stovetop.

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat the chicken in the microwave until they warm through. However, you can eat the chicken chilled.

Baked honey mustard glazed chicken salad served with spring mix salad stored in a glass meal prep containers.

Chicken Salad

Oven Baked Honey Mustard Glazed Chicken Salad

Baked honey mustard chicken glazed in a sweet, tangy, and savory marinade that is cooked until juicy and tender. Easily serve it on top of fresh spring mix.
4 from 1 vote
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Prep Time 15 minutes
Cook Time 30 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • baking dish
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz boneless chicken thighs
  • 1/4 cup green onions
  • 2 tablespoons soy sauce
  • 2 tablespoons dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups spring mix
  • 1 cup pre-cut broccoli slaw mix
  • 1/2 cup cherry tomatoes (sliced)

Salad Dressing

  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoon olive oil
  • 1 lemon (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 425F. In a mixing bowl, mix together the chicken marinade. Then, add the chicken and coat it with the marinade. Marinate for at least 10 minutes.
  • Then, place the chicken in a baking dish and bake in the oven for 20 minutes. After 20 minutes, flip the chicken and cook for another 10 minutes. Use a thermometer to ensure that the chicken has cooked to an internal temperature of 165F.
  • After the chicken has cooked, remove it from the oven and let it cool before slicing into bite size pieces.
  • Meanwhile, in a bowl, mix together the salad dressing ingredients until it is well blended. Assemble the chicken on top of the spring mix salad with broccoli slaw mix and cherry tomatoes. Drizzle everything with the salad dressing.

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Frequently Asked Questions

What can you serve with baked honey mustard chicken?

In addition to a salad, you can serve this weeknight dish with fluffy quinoa, roasted veggies, or mashed potatoes.

Can I use another protein instead of chicken?

Absolutely, this honey dijon mustard marinade will work well with pork or salmon.

Can I use yellow mustard if I don’t have dijon mustard?

Yes! You can also use spicy brown mustard if you like some heat to your marinade.

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One-Pot Chicken Marinara with Kale and Sweet Potato

chicken marinara

This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps. One-pot chicken recipes are generally straightforward and require minimal cooking skills. They are suitable for beginners or those who are less confident in the kitchen. Even if you’re not an experienced cook, you can still create a tasty and satisfying meal with a one-pot recipe.

One-pot chicken recipes are perfect for meal prep as they’re easy on the cook and the clean up. One-pot recipes also build complex and deep flavors, incorporating a variety of ingredients including proteins, vegetables, and grains, all cooked together. This makes it easier to create well-balanced meals with a good mix of nutrients and flavors. You can experiment with different combinations and customize the recipe to suit your dietary preferences.

Meal prep tips for One-Pot Chicken Marinara

  • Chicken: We used chicken breast to keep it lean, however, if you prefer dark meat, feel free to use boneless skinless chicken thighs.

  • Sweet Potatoes: We used sweet potatoes, however, if you want to use regular potatoes, try them with red baby potaotes to cut your down your prep.

  • Vegetables: We paired it with baby kale for extra veggies and nutrients, however, you can use other vegetables such as bell peppers, baby carrots, or even spinach.

  • Marinara Sauce: If you don’t have marinara sauce, you can substitute with tomato sauce and just add some italian seasoning.
chicken marinara

One Pot Chicken Marinara with Kale & Sweet Potato

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Prep Time 5 minutes
Cook Time 30 minutes

Course dinner, Main Course
Cuisine American, Italian

Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pot

Ingredients

  

  • 12 oz chicken breast
  • 1 each sweet potato
  • 1/4 cup red onions (diced)
  • 2 cups marinara sauce
  • 4 cups baby kale
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1/2 cup water

Instructions

 

  • Cut the chicken breasts into 1 inch cubes
  • Wash and peel the sweet potato and cut in 1 inch cubes
  • Add oil to a soup pot on medium high heat and saute red onions until they soften
  • Next, add the chicken breasts and saute for about 3 to 5 minutes until it is golden brown
  • Then, add the marinara sauce and water in the pot and mix well
  • Add the sweet potato and bring the liquid to a boil. After it is boiling, lower the heat to low medium and cover the pot with a lid. Simmer for abot 20 minutes until the chicken fully cooks to an internal temperature of 165F
  • Finally, remove the lid and stir in the baby kale until it wilts
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Easy Stuffed Poblano Peppers

stuffed poblano pepper

Easy, baked southwest stuffed pepper recipe with ground beef. Bold, savory flavors are served on top of a bright and colorful cilantro sweet potato and cauliflower rice.

stuffed poblano pepper

Southwest Stuffed Poblano Peppers

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Prep Time 5 minutes
Cook Time 20 minutes

Course dinner, Main Course
Cuisine American, Latin, Mexican, Southwest

Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • saute pan

Ingredients

  

  • 2 each poblano peppers (cut in half, seeds removed)
  • 12 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 8 oz fire roasted diced tomatoes (drained)
  • 4 oz diced green chiles (drained)
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 cups sweet potato and cauliflower rice (recommend Green Giant's brand)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/4 cup cilantro (chopped)

Instructions

 

  • Pre-heat the oven to 350F
  • Arrange the poblano peppers in a single layer on a sheet pan and bake for 10-15 minutes
  • Meanwhile, add oil to a pan on medium high heat and saute the onions until they soften
  • Next, add the ground beef and season with chili powder, cumin, garlic powder, and salt. Continue to saute for about 5 to 8 minutes until the meat is browned and cooked through
  • Then, stir in the roasted diced tomatoes and diced green chilies
  • Heat the sweet potato and cauliflower rice in the microwave according to the packaged instructions
  • Once the peppers have cooked from the oven, let them cool for a few minutes and carefully spoon in the ground beef mixture into each pepper half
  • Serve the stuffed peppers on top of the sweet potato and cauliflower rice
  • Garnish with fresh diced tomatoes and chopped cilantro

Notes

Note: Feel free to add additional toppings such as shredded cheese, guacamole, or sour cream. You can also add beans, corn, or other veggies to your ground beef mixture. 
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Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios

mashed cauliflower

This cauliflower mashed “potatoes” is so much creamier than you can ever imagine. It is filled with such great flavor and serves as a great low-carb alternative to your classic mashed potatoes.

Ease of Making: Easy

This would make a perfect side dish for any cold winter feast and will be a great addition to Thanksgiving entrees. 

If you’re looking for an easy side dish to prep for the holidays, try this dish. No need for peeling and cooks in less time than your classic mashed potatoes.

How to Cook Cauliflower Mashed “Potatoes”

  1. Start with steaming your cauliflower florets.
  2. Meanwhile, saute the garlic.
  3. After the cauliflower florets have gotten tender, add the garlic and florets into a blender.
  4. Season with salt and blend until smooth.
  5. Place the cauliflower in a heated pot and mix in the butter, sour cream, and parmesan cheese
  6. Top it off with fresh chives and roasted pistachios

Meal prep tips for Mashed Cauliflower

Does cauliflower really taste like mashed potatoes?

While the texture may be close, they will not exactly taste the same. Cauliflower will naturally be blander because of the water content. Try roasting the cauliflower instead of steaming for a firmer mash. Roasting it will also give it a sweeter and nuttier flavor. We also added the same herbs that we normally would add to mashed potatoes such as chives.

How to make mashed cauliflower creamy?

Mix in cheese, butter, sour cream, and milk to make it rich and smooth.

What can you eat with Mashed Cauliflower?

It is a great side dish to accompany any roasted or pan-fried protein such as tender roasted beef, pork chops, or roasted chicken.

mashed cauliflower

Creamy Mashed Cauliflower “Potatoes” with Roasted Pistachios

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Prep Time 5 minutes
Cook Time 20 minutes

Course Side Dish
Cuisine American

Servings 6

Equipment

  • boiling pot
  • steamer
  • immersion blender or food processor

Ingredients

  

  • 8 cups cauliflower florets
  • 1/4 cup unsalted butter
  • 1/4 cup sour cream
  • 1/4 cup parmesan cheese
  • 6 each garlic cloves (peeled)
  • 1/2 cup roasted pistachios (shelled)
  • 2 tbsp chives (chopped)
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions

 

  • Boil water in a large pot. Place the cauliflower in the steamer and place it over the large pot. Steam for 15 minutes until the cauliflower is tender
  • Next, add olive oil to a medium pot and saute the garlic for about a minute until it is toasted
  • Add the cauliflower, garlic, and salt in a food processor and blend until smooth
  • Scoop the cauliflower into another heated medium sized pot and stir in the sour cream, butter, and parmesan cheese. Add salt to taste
  • Top it off with freshly chopped chives and roasted pisatchios

If you love this recipe, check out these other recipes we know you’ll love too:

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How to Make Easy and Healthy Pan-Fried Pork Chops

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.

Ease of Making: Medium

This pork chop recipe is prepared on the stovetop and uses thinly sliced boneless cuts that sear in a hot skillet with a beautiful golden-brown crust. It’s served on top of garlic mashed rutabaga mixed with spinach, a combo superfood side dish that is also a great low carb option to use instead of potatoes.

Pork often gets a bad rap for being unhealthy, but choosing the right cut provides some health benefits. Some cuts can be high in cholesterol, saturated fat, and calories, but if you’re looking for a healthy option, always choose lean cuts such as tenderloin, loin chops, and sirloin roast. 

Lean cuts of pork are high in protein, low in fat, and have more B-Vitamins than other types of meats. B-vitamins that contribute to boosting energy by helping with metabolism and energy production. Pork also delivers iron that helps carry oxygen and potassium that helps regulate blood pressure. It provides all these essential nutrients, while still being about lean as chicken.

How to Cook Pan-Fried Pork Chops

  • Keep the seasoning simple and season both sides
  • Heat a saute pan over medium-high heat
  • Add oil and add the chops
  • Sear on each side for 3 to 5 minutes
  • Cook until it reaches an internal temperature of 145F
  • Set it aside for a few minutes before slicing the pork

Meal prep tips for Pan-Fried Pork Chops with Mashed Rutabaga and Spinach

Pan-frying is a quick and easy cooking method to get the maximum flavor on proteins and sear in the juices. 

Pork chops are known for being classic comfort food, less expensive and fatty than beef, and relatively easy to prepare. However, lean cuts can often be tough due to its lower fat content. Therefore, using the right cooking technique is key.

Marinating your protein overnight can help tenderize lean cuts just like these pork chops and actually help speed up the cooking process.

Add oil to a hot pan (medium high heat). Prior to placing the pork chops in the pan, use paper towels to wipe off any excess marinade. This will help get a good golden brown sear and avoid it from steaming in the pan.

Add the pork chops to the pan and let them cook and sizzle. Cook on the first side for 3 minutes before flipping it over. You want the meat done and cooked all the way through, but because they are so thin, it should be quickly cooked. 

Pair them with a comforting side dish just like the garlic mashed rutabagas and spinach medley or check out our:

Pork chop side dishes:

Pan-Fried Pork Chops with Mashed Rutabaga and Spinach Recipe

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.

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Course Main Course
Cuisine American

Servings 2

Ingredients

  

Pork Chop and Marinade

  • 4 each small boneless pork chops (thinly sliced about 3 to 4 oz each)
  • 2 tbsp balsamic vinegar
  • 1 tbsp dijon mustard
  • 2 tbsp soy sauce
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp pepper

Rutabaga and seasonings

  • 1 each small rutabaga
  • 2 cups baby spinach
  • 2 each garlic cloves
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil note: can use butter for more flavor

Instructions

 

Pre-Cook (Mise en Place):

  • Gather your equipment: cutting board, knife, large saucepan, skillet, tongs, fork/potato masher
  • Marinate the pork chops with the seasonings. Preferably overnight, but at least 30 minutes prior to cooking
  • Peel the rutabaga and cut into chunks. Peel the garlic

Cooking Method:

  • Place the rutabaga in a saucepan with water and 1 tsp of salt. Bring the water to a boil. Once it reaches a boil, reduce the heat to low medium and let it simmer for 25-30 minutes until it is fork tender.
  • Meanwhile, add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Once the rutabaga cooks, drain it completely. Add the olive oil and seasonings and mash with a fork. Once it is mashed, mix in the spinach
  • Serve the pork chops on top of the mashed rutabaga. Eat and enjoy!

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