Category: Weight Loss

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Mexican Cabbage Roll

glass meal prep containers with mexican cabbage roll topped with shredded cheese, diced tomatoes, and corn

Our Restaurant-Quality Mexican Cabbage Rolls! combines the comfort of classic cabbage rolls with the bold, vibrant flavors of Mexican cuisine – If you’re a busy bee craving a delicious, budget-friendly meal that doesn’t compromise on taste, you’re in for a treat. Picture this: tender cabbage leaves cradling a savory mixture of lean ground beef, sautéed red onions, and a symphony of spices, all enveloped in a zesty tomato embrace with a hint of chiles. This twist not only elevates the traditional cabbage roll experience to restaurant-quality levels but also offers a lower-carb alternative, making it perfect for those on a health-conscious journey.

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Calories: 308kcal | Carbohydrates: 22g | Protein: 31g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.4g | Cholesterol: 84mg | Sodium: 976mg | Potassium: 1060mg | Fiber: 4g | Sugar: 10g | Vitamin A: 1469IU | Vitamin C: 47mg | Calcium: 180mg | Iron: 5mg

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round plate with mexican cabbage roll topped with shredded cheese, diced tomatoes, and corn

Why This Recipe Is Meal Prep Worthy

  • Restaurant-Quality Flavors: Our Mexican Cabbage Rolls bring a burst of restaurant-quality flavors to your table. The combination of lean ground beef seasoned with paprika, chili powder, and garlic powder, paired with the spicy kick from diced tomatoes with chiles, creates a symphony of tastes that will transport you straight to your favorite Mexican eatery. It’s a culinary adventure without leaving the comfort of your home.
  • Lower-Carb Delight: For those watching their carb intake, these rolls are a dream come true. It’s a fantastic option for individuals following a low-carb or keto lifestyle without sacrificing the comforting satisfaction of a well-made, hearty meal.
  • Budget-Friendly Brilliance: Eating delicious, wholesome meals shouldn’t break the bank, and our Mexican Cabbage Rolls are a shining example of budget-friendly brilliance. Cabbage is an economical vegetable, and the recipe utilizes lean ground beef, a cost-effective protein source. With pantry staples like canned tomatoes and spices, you’re creating a gourmet experience without the gourmet price tag. It’s a win-win for your taste buds and your wallet.
  • Meal Prep Magic: We understand the hustle of busy lives, and that’s why these Mexican Cabbage Rolls are perfect for meal prep enthusiasts. The recipe is designed to be made in batches, making it easy to prepare several servings at once. Once rolled and baked, these rolls freeze beautifully, ensuring you have a supply of tasty, homemade meals ready to go whenever you need them. It’s meal prep magic that takes the stress out of mealtime.
  • Versatility for All Occasions: Whether you’re hosting a dinner party or enjoying a quiet night in, these rolls are a versatile choice. Their elegant presentation and bold flavors make them a standout dish for special occasions, while their simplicity and practicality make them an excellent option for everyday meals. From family dinners to potlucks, these Mexican Cabbage Rolls are a crowd-pleaser that fits any occasion.

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Ingredients & Swaps

  • Cabbage: Cabbage is not only affordable but also a nutritional powerhouse. Packed with vitamins and fiber, it’s the star of our show. When boiling, make sure not to overcook it; we want those leaves tender but still with a bit of bite. For a twist, try using savoy cabbage or even large collard greens for a heartier cabbage roll.
  • Lean Ground Beef: Opting for lean ground beef keeps the dish healthy without compromising on flavor. You can also switch it up with ground turkey or chicken for a lighter alternative.
  • Red Onions: Red onions add a sweet and savory kick to the filling. If you’re not a fan, yellow or white onions work just as well. Shallots can be a sophisticated swap too!
  • Corn: Corn brings a burst of sweetness and texture. Fresh corn off the cob is fantastic, but frozen or canned options are convenient. If you’re feeling adventurous, try black beans or diced zucchini for an extra veggie boost.
  • Orange Bell Pepper: The orange bell pepper adds vibrancy and a slightly sweet flavor. Feel free to experiment with different colored peppers for a visually stunning dish. For a smoky twist, use roasted red peppers from a jar.
  • Canned Diced Tomatoes with Chiles: These tomatoes bring the heat! The canned variety with chiles adds a spicy kick, but you can control the heat by choosing mild or hot versions. Diced tomatoes with jalapeños are a great alternative. Fresh diced tomatoes work too, especially if you want to control the spice level completely.
  • Tomato Sauce: Tomato sauce binds everything together. Choose a low-sodium version to keep things on the healthier side. If you prefer a different texture, crushed tomatoes or tomato puree are excellent substitutes. Add a pinch of sugar to balance acidity if needed.
  • Shredded Cheddar Cheese: Cheddar cheese brings a gooey, melty goodness to the party. Feel free to experiment with different cheeses like Monterey Jack or pepper jack for added flavor.
  • Paprika, Chili Powder, Garlic Powder, Salt: This quartet of spices is the secret behind the flavorful meat mixture. Adjust the quantities based on your taste preferences. Smoked paprika can add depth, and for an extra kick, consider using cayenne pepper or chipotle powder. Fresh garlic is a fantastic swap for garlic powder if you have it on hand.
round plate with mexican cabbage roll topped with shredded cheese, diced tomatoes, and corn

Simple Steps to Meal Prep This Cabbage Roll

  1. Boil a pot of water and toss in the half head of cabbage. Let it dance in the boiling water for 7 to 8 minutes until the leaves become tender and can easily separate from the core. Once it’s all tender, rescue the cabbage and let it cool before you start pulling those leaves apart. It’s cabbage roll time!
  2. In a sauté pan on medium-high heat, add a dash of oil and sauté those red onions until they’re feeling soft and translucent.
  3. Introduce the lean ground beef to the party and sprinkle in the paprika, chili powder, garlic powder, and salt. Break up that beef into bite-sized pieces and let it groove until fully cooked (about 6 to 7 minutes). Now, pour in the tomato sauce and give it a good stir. Let those flavors mingle and dance together.
  4. Take 2 to 3 cabbage leaves and stack them on top of each other for each roll. Scoop 1/3 cup of the seasoned meat mixture into the center of the cabbage leaves. Roll ’em up like a burrito, tucking in the sides as you go. It’s like you’re wrapping up a little gift of goodness!
  5. Preheat your oven to 375°F (190°C). Place your beautiful cabbage rolls in a baking dish and pour over the diced tomatoes with chiles. Oh, the aroma! Sprinkle that shredded cheddar cheese on top, and into the oven they go for 15 minutes. Watch that cheese melt into a gooey perfection!

Reference the recipe card below for detailed instructions.

glass meal prep containers with mexican cabbage roll topped with shredded cheese, diced tomatoes, and corn

Meal Prep Tips for Mexican Cabbage Soup

  • Fresh Greens Galore: Serve the Mexican Cabbage Rolls alongside a crisp, refreshing green salad. The acidity of a lime vinaigrette can complement the richness of the rolls beautifully.
  • Cilantro Sensation: Garnish with freshly chopped cilantro for a burst of freshness. The herb’s citrusy notes enhance the overall flavor profile.
  • Mexican Rice Marvel: Accompany the rolls with a side of fluffy Mexican rice for a complete and satisfying meal. The rice can soak up the flavorful juices from the rolls.
  • Taco Tuesday Remix: Unroll the cabbage leaves and use the seasoned ground beef as a taco filling. Top with your favorite taco fixings like salsa, guacamole, and sour cream for a new twist.
  • Soup of the Day: Dice the leftover cabbage leaves and mix them into a hearty tomato-based soup. Add the remaining meat mixture for a comforting Mexican-inspired soup that’s perfect for chilly days.
glass meal prep containers with mexican cabbage roll topped with shredded cheese, diced tomatoes, and corn
Plate of cabbage rolls topped with shredded cheese and diced tomatoes.

Mexican Cabbage Roll

Experience a budget-friendly fiesta with our Restaurant-Quality Mexican Cabbage Rolls, combining lean ground beef, vibrant spices, and zesty tomatoes, all wrapped in tender cabbage leaves for a lower-carb twist that's perfect for meal prep and bursting with bold, savory flavors.
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Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Mexican
Servings 2
Calories 308 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • saute pan
  • baking dish
  • oven

Ingredients
  

  • 1 half head of cabbage
  • 8 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 1/2 cup corn (fresh, frozen, canned)
  • 1/4 cup orange bell pepper (diced)
  • 12 oz canned diced tomatoes with chiles
  • 4 oz tomato sauce
  • 1/4 cup shredded cheddar cheese
  • 1/4 tsp paprika
  • 1/4 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt

Instructions
 

  • Boil a pot of water. Place the cabbage in the pot and boil for 7 to 8 minutes until the leaves are tender and can easily separate from the core. Once the cabbage is tender, remove it from the water and let it cool before pulling the leaves apart.
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the red onions until they soften. Add the ground beef and sprinkle in the seasonings. Break it up into smaller pieces and continue to stir the beef around until it fully cooks (about 6 to 7 minutes). Then, add the tomato sauce and stir it into the meat mixture.
  • Layer 2 to 3 cabbage leaves on top of each other for each roll. Scoop 1/3 cup of the meat mixture into the center of the cabbage leaves. Wrap the leaves like a burrito tucking in the sides as you go.
  • Place the rolls in a baking dish and pour over the diced tomatoes. Sprinkle the shredded cheddar cheese on top and bake in the oven for 15 minutes.

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: 308kcalCarbohydrates: 22gProtein: 31gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.4gCholesterol: 84mgSodium: 976mgPotassium: 1060mgFiber: 4gSugar: 10gVitamin A: 1469IUVitamin C: 47mgCalcium: 180mgIron: 5mg

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Frequently Asked Questions

Are there alternatives to cabbage for wrapping the rolls?

Yes, indeed! While cabbage leaves are traditional, you can experiment with other leafy greens like collard greens or even large Swiss chard leaves for a unique twist.

Can I make this recipe vegetarian?

Absolutely! Swap the ground beef for plant-based crumbles or a mix of quinoa and black beans for a delicious vegetarian version. Adjust the seasonings accordingly.

Can I customize the filling with additional vegetables?

Of course! Feel free to add your favorite veggies to the meat mixture. Diced zucchini, mushrooms, or spinach can be wonderful additions, adding both flavor and nutrients.

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Date and Walnut Granola

glass meal prep containers with date, rolled oats, and walnut granola

Energize Your Day with a healthy breakfast of Homemade Date and Walnut Granola! Life is a whirlwind of meetings, deadlines, and endless to-do lists. But guess what? You don’t have to compromise your health for the sake of a busy schedule. Today, I’m here to share a delightful meal prep recipe that’s not only quick and easy but also tasty and affordable.

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

Calories: 350kcal | Carbohydrates: 47g | Protein: 5g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 7g | Sodium: 3mg | Potassium: 278mg | Fiber: 4g | Sugar: 30g | Vitamin A: 31IU | Vitamin C: 0.3mg | Calcium: 40mg | Iron: 2mg

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a healthy breakfast on a round plate with date, rolled oats, and walnut granola

Why You’ll Love This Granola:

  • Time-Saving Wonder: It takes only a few minutes to prepare, giving you more time to conquer the day.

  • Energizing Ingredients: Rolled oats provide lasting energy, while dates and walnuts bring natural sweetness and a dose of healthy fats.

  • Versatility at Its Best: Sprinkle this granola on yogurt, top your smoothie bowl, or simply grab a handful for a quick, satisfying snack.

  • Health-Boosting Goodness: Packed with fiber, antioxidants, and nutrients, this granola is a tasty way to keep your health goals on track.

So make your mornings brighter and your days more energized with this fantastic Date and Walnut Granola for a healthy breakfast. Your health journey doesn’t have to be bland or time-consuming—embrace the delicious side of wellness! Prep it, pack it, and conquer your day with a smile.

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What You’ll Need to Prepare Granola for a Healthy Breakfast

  • Rolled Oats: Opt for old-fashioned or whole rolled oats for a heartier texture. Ingredient Swaps: For a gluten-free option, choose certified gluten-free oats. Experiment with steel-cut oats for a nuttier and chewier texture.

  • Dried Dates: Choose unsweetened, preservative-free dried dates for a more natural sweetness. Ingredient Swaps: Purchase whole dates and chop them at home for a fresher taste. Swap dates for raisins, apricots, or figs for variety.

  • Walnuts: These are an excellent source of omega-3 fatty acids for heart health.Store walnuts in an airtight container in the refrigerator to preserve their freshness. Ingredient Swaps: Substitute walnuts with almonds, pecans, or pistachios. Toasted seeds like pumpkin or sunflower seeds can be a nut-free alternative.

  • Honey: Choose raw, unprocessed honey for maximum health benefits. Ingredient Swaps: Maple syrup or agave nectar can be used as a vegan alternative. For a lower glycemic option, try using coconut nectar.

  • Cinnamon: Experiment with ground nutmeg or cardamom for a different flavor profile. Consider adding a dash of vanilla extract for a subtle sweetness.

  • Olive Oil: Choose extra virgin olive oil for its rich flavor and higher nutritional content. Ingredient Swaps: Coconut oil or avocado oil can be used for a different flavor. If you prefer a lower-fat option, try using applesauce.

round plate with date, rolled oats, and walnut granola for a healthy breakfast

How to Meal Prep Granola for a Healthy Breakfast

  1. Add a tablespoon of olive oil to a sauté pan over medium heat.

  2. Pour in the rolled oats and let the magic begin. Stir it around until each oat is coated with the glorious olive oil, and you start to get that delightful toasty aroma. Trust me; it’s the scent of a healthier, happier you!

  3. Now, it’s time to sweeten things up. Add those two tablespoons of honey, sprinkle in the cinnamon, and give it a good mix.

  4. Toss in the chopped dates and walnuts. These little gems will add a chewy, crunchy goodness that will make your taste buds sing with joy.

  5. Turn off the heat and mix everything together like you’re crafting a masterpiece. The warm oats will absorb all the sweet, nutty, and cinnamon-infused goodness, creating a symphony of flavors.

Reference the recipe card below for detailed instructions.

glass meal prep containers with a healthy breakfast of dates, rolled oats, and walnut granola

Meal Prep Tips for Date and Walnut Granola

  • Refrigerate for Freshness: If you’ve added perishable items like fresh fruit to your granola, consider storing it in the refrigerator to maintain freshness throughout the week.

  • Layered Pairfaits: Prepare layered yogurt parfaits with the granola, alternating with fresh fruits. Seal them in jars for a visually appealing and convenient breakfast or snack.

  • Freeze Extras: If you’ve made an extra-large batch, freeze some portions in zip-top bags. Thaw a bag in the refrigerator the night before you need it for a quick grab-and-go option.

  • On-the Go Snack Packs: Create small snack packs of granola for your purse, briefcase, or desk drawer. This way, you’ll have a healthy snack readily available wherever you are.

glass meal prep containers with a healthy breakfast of dates, rolled oats, and walnut granola

round plate granola, dates, and walnuts on a white cloth with a gold spoon

Date and Walnut Granola

Elevate your mornings with our quick and nutritious Date and Walnut Granola, a delightful blend of rolled oats, chopped dates, walnuts, honey, and cinnamon, perfect for busy individuals seeking a healthy and flavorful start to their day!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 350 kcal

Equipment

  • spatula
  • saute pan

Ingredients
  

  • 1/2 cup rolled oats
  • 1/4 cup dried dates (chopped)
  • 1/4 cup walnuts (chopped)
  • 2 tbsp honey
  • 1/4 tsp cinnamon
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a saute pan on medium heat
  • Pour in the rolled oats and stir it around until it is fully coated with the oil and gets slightly toasted
  • Next, add the honey, cinnamon, and mix well
  • Finally, add the dates and walnuts
  • Turn off the heat and mix it all together

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: 350kcalCarbohydrates: 47gProtein: 5gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 7gSodium: 3mgPotassium: 278mgFiber: 4gSugar: 30gVitamin A: 31IUVitamin C: 0.3mgCalcium: 40mgIron: 2mg

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Frequently Asked Questions

Can I add fresh fruit to the granola?

Absolutely! Fresh fruit like berries, sliced banana, or diced apple can be added when serving for extra flavor and nutrition. However, you may want to mix it in when you are ready to eat the granola to prevent it from getting soggy.

How can I make the granola more crunchy?

If you prefer a crunchier texture, spread the granola mixture in a thin layer on a baking sheet and bake it for a few additional minutes until it reaches your desired crispiness. You can also make this in the Air Fryer by mixing all the ingredients together and cooking it at 330F for about 5 to 7 minutes until it reaches your desired crunchiness.

What are ways to use leftovers from this recipe?

Leftover ingredients like chopped dates, walnuts, and honey can be used in various recipes, from salads to baked goods. 

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Instant Pot Basil Pesto Beef Stew

glass meal prep containers with basil beef stew with diced tomatoes and potatoes

Our Instant Pot Basil Pesto Beef Stew is a meal prep masterpiece that seamlessly marries convenience, nutrition, and indulgent flavors. Crafted for those seeking a harmonious blend of wholesome ingredients and time-saving efficiency, this recipe promises to level up your weekly meal prep routine. With budget-friendly staples like beef stew meat, red potatoes, and canned tomatoes, it proves that gourmet dining need not break the bank. What sets this dish apart is the secret weapon – basil pesto. Not only does it effortlessly elevate the soup base, but it also introduces a burst of fresh, herbaceous notes that transform each bite into a symphony of flavors.

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Calories: 454kcal | Carbohydrates: 32g | Protein: 43g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 107mg | Sodium: 966mg | Potassium: 1564mg | Fiber: 5g | Sugar: 9g | Vitamin A: 748IU | Vitamin C: 34mg | Calcium: 172mg | Iron: 7mg

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round bowl with basil beef stew with diced tomatoes and potatoes

Meal Prep Hack: Elevating Soup Base Flavors with Basil Pesto

Incorporating basil pesto into the soup base not only adds convenience but also introduces a layer of depth and richness, making this Instant Pot Basil Pesto Beef Stew an excellent choice for those seeking a delicious, nutritious, and hassle-free meal prep option. Here are the reasons why:

  • Basil pesto infuses the stew with vibrant, aromatic basil, creating a lively and refreshing flavor profile.

  • Adding pesto eliminates the need for multiple herbs and spices, simplifying the ingredient list while maintaining a complex and sophisticated taste.

  • With just a few tablespoons, basil pesto instantly transforms a basic stew into a restaurant-worthy dish, making it a perfect solution for elevating flavors in a time-efficient manner.

  • Basil pesto pairs well with a variety of ingredients, enhancing the overall taste without overpowering the dish. It’s a versatile ingredient that complements the savory notes of the stew.

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Essential Ingredients:

  • Beef Stew Meat: Opt for lean cuts like sirloin or chuck for a healthier stew. Buy in bulk and freeze in individual portions for future use. Substitute beef with chicken or turkey for a lighter option.

  • Red Onions: Purchase a bag of red onions to have them handy for various recipes. They add a sweet and mild flavor to dishes. 

  • Red Potato: Choose firm, unblemished red potatoes. Buying in bulk bags can be cost-effective for regular use in different recipes. Feel free to add carrots, celery, or other favorite veggies.

  • Garlic Cloves: Consider purchasing garlic in bulk; it’s a kitchen staple. Opt for fresh garlic for enhanced flavor.

  • Canned Diced Tomatoes: Look for no-salt-added or low-sodium options. Canned tomatoes are pantry essentials, versatile for numerous recipes.

  • Basil Pesto Sauce: While store-bought is convenient, try making your own for a personalized touch. Store extra in ice cube trays for easy future use. Experiment with different pesto variations like sun-dried tomato or spinach for a unique twist

glass meal prep containers with basil beef stew with diced tomatoes and potatoes

How to Meal Prep Instant Pot Basil Beef Stew

  1. Gather all your ingredients and ensure they are measured and prepared. Dice the red onions, cube the red potato, and peel the garlic cloves. Place all the prepared ingredients in the Instant Pot. Pour in 2 cups of canned diced tomatoes over the beef stew meat, red onions, red potato, and garlic cloves.

  2. Add 3 tablespoons of the star ingredient – basil pesto sauce – for that irresistible herbal kick. Pour in 1 cup of water to create a savory broth. Season the stew with 1/4 teaspoon each of salt, pepper, and Italian seasoning. Give it a good stir to ensure the flavors meld together.

  3. Secure the Instant Pot with the lid and set the valve to the sealed position. Program the Instant Pot to cook for 45 minutes on medium pressure. The anticipation of the rich aroma filling your kitchen begins!

  4. Once the timer goes off, follow the Instant Pot instruction manual for a natural release of steam. As the lid comes off, you’ll be greeted by the sight and scent of a perfectly cooked Basil Pesto Beef Stew.

  5. Spoon out generous servings into your meal prep containers, ensuring each portion gets its fair share of the delectable broth.

  6. Elevate the flavor profile by adding an extra tablespoon of basil pesto to each serving just before consumption. This step not only enhances the taste but also adds a vibrant green hue to your stew.

  7. For those without an Instant Pot, fear not! This recipe is slow-cooker-friendly. Cook on high for 4 to 6 hours and savor the same mouthwatering results.

Reference the recipe card below for detailed instructions.

round bowl with basil beef stew with diced tomatoes and potatoes

Meal Prep Tips

  • Versatile Side Options: Consider preparing different sides to pair with the stew. Rice, quinoa, or a crusty baguette can add variety to your meals throughout the week.

  • Explore Different Bases: While the stew is delightful on its own, experiment with serving it over different bases like mashed cauliflower, sweet potato, or a bed of greens to keep your meals interesting.

  • Double Up on Veggies: Increase the nutritional content by adding extra vegetables. Chop and store them separately to maintain their freshness, adding them to the stew just before reheating.

  • Extra Pesto on the Side: Keep additional basil pesto on hand to add a fresh burst of flavor when serving. Include a small container with each meal for an extra taste of indulgence.

glass meal prep containers with basil beef stew with diced tomatoes and potatoes

round bowl with basil beef stew with diced tomatoes and potatoes

Instant Pot Basil Pesto Beef Stew

Instant Pot Basil Pesto Beef Stew, a budget-friendly and nutrition-packed delight that effortlessly combines lean beef, vibrant vegetables, and aromatic basil pesto for a week's worth of hearty, flavorful meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 45 minutes
Course dinner
Cuisine American, Italian
Servings 2
Calories 454 kcal

Equipment

  • knife
  • cutting board
  • Instant Pot

Ingredients
  

  • 12 oz beef stew meat
  • 1/4 cup red onions (diced)
  • 1 red potato (cubed)
  • 2 garlic cloves (peeled)
  • 2 cups canned diced tomatoes
  • 3 tablespoons basil pesto sauce
  • 1 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon italian seasoning

Instructions
 

  • Place all of the ingredients in the Instant Pot. Cover the pot with the lid and place the valve in the sealed position. Set the timer for 45 minutes on medium. Note: If you don't have an Instant Pot, you can cook this in the slow cooker for 4 to 6 hours on high.
  • After it cooks, follow the instruction manual to naturally release the steam. Enjoy each serving with an extra tablespoon of basil pesto for extra flavor

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: 454kcalCarbohydrates: 32gProtein: 43gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 107mgSodium: 966mgPotassium: 1564mgFiber: 5gSugar: 9gVitamin A: 748IUVitamin C: 34mgCalcium: 172mgIron: 7mg

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Frequently Asked Questions

Is the pesto necessary, or can I omit it?

While the pesto adds a unique flavor, you can omit it if needed. The stew will still be delicious, though the basil pesto contributes a distinctive herbal kick. You can also just use fresh basil leaves and extra garlic as an alternative.

Is the 45-minute cooking time in the Instant Pot flexible?

Yes, the cooking time can be adjusted based on your preferences. We prefer the longer cook time so that the meat is fork tender. Experiment with shorter or longer cooking times to achieve your desired stew consistency.

Can I freeze this stew for longer storage?

Absolutely. Portion the stew into freezer-friendly containers, leaving some space for expansion, and freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

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Air Fryer Honey Grapefruit

round glass meal prep containers with grapefruit topped with yogurt and cashews

Air Fryer Honey Grapefruit! This delightful creation combines the sweet and zesty goodness of grapefruit with the rich touch of honey, crunchy cashews, and your favorite yogurt. Let’s dive right into this citrusy adventure for an air fryer breakfast!

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Calories: 268kcal | Carbohydrates: 32g | Protein: 10g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 22mg | Sodium: 80mg | Potassium: 547mg | Fiber: 3g | Sugar: 23g | Vitamin A: 1640IU | Vitamin C: 41mg | Calcium: 240mg | Iron: 1mg

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round plate with grapefruit topped with yogurt and cashews

This Air Fryer Honey Grapefruit breakfast isn’t just a tasty and convenient option for busy mornings – it’s a deliberate choice for health and well-being. From its quick preparation to its nutrient-rich profile and adaptability, it’s a meal that aligns with the needs of individuals navigating a hectic lifestyle while aiming for a healthy reset. Here’s the reason we love this meal prep idea:

  • Efficiency and Speed: In the fast-paced world we live in, efficiency is key. The Air Fryer makes this breakfast a breeze to prepare – in just 8 minutes, you have a delicious, health-packed meal ready to go. This means less time in the kitchen and more time for other morning routines or a few extra minutes of sleep.

  • Nutrient-Packed Goodness: Grapefruit is a nutrient powerhouse, loaded with vitamin C and antioxidants. Combining it with honey, cashews, and yogurt adds a variety of essential nutrients – from healthy fats and proteins to gut-friendly probiotics. This meal isn’t just tasty; it’s a nutrient-packed, energy-boosting start to your day.

  • Balanced and Satisfying: This breakfast hits all the right notes – the natural sugars in honey and grapefruit provide a quick energy boost, while the yogurt and cashews add proteins and healthy fats that keep you feeling satisfied throughout the morning. It’s a balanced combination that curbs mid-morning cravings and sets you up for success.

  • Versatility in Flavors and Textures: The beauty of this recipe lies in its adaptability. You can customize the yogurt choice to your preference, experiment with different types of honey, or even try various nuts for added crunch. This versatility ensures that you won’t get bored and allows you to cater the flavors to your liking, keeping your taste buds excited.

  • Gentle Reset for Healthy Choices: After a weekend of indulgence or during busy weeks where meal choices may sway off track, this Air Fryer Honey Grapefruit serves as a gentle reset button. It’s a deliciously wholesome option that feels like a treat, making it easier to transition back to healthier eating habits. The natural sugars in the grapefruit and honey satisfy sweet cravings without derailing your health goals.

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Ingredients You’ll Need For This Nutritious Air Fryer Breakfast

  • Grapefruit: Our main squeeze, the grapefruit, is not only a burst of vibrant citrusy flavor but also packs a punch of nutritional goodness. Loaded with vitamin C, antioxidants, and a refreshing tanginess, the grapefruit sets the tone for a wholesome and invigorating dish. Grocery Tip: Look for grapefruits that are firm, heavy for their size, and have a bright, smooth skin for the juiciest results.

  • Honey: Ah, liquid gold! The honey in this recipe is not just a sweetener; it’s a caramelized drizzle of goodness that enhances the natural sweetness of the grapefruit. Beyond its delightful taste, honey also brings its antibacterial and anti-inflammatory properties to the table, making this recipe a treat for your taste buds and your well-being. Grocery Tip: Opt for locally sourced honey for a touch of regional flair and to support local beekeepers.

  • Cashews: Now, let’s talk about the crunchy element – cashews! These buttery nuts add a layer of texture to the dish, elevating each bite to a whole new level. Cashews bring a subtle nuttiness and a satisfying crunch that complements the juicy tenderness of the grapefruit. Plus, they’re a fantastic source of healthy fats and essential minerals. Prep Tip: Toast the cashews briefly in a dry pan for an extra depth of flavor before adding them to the grapefruit.

  • Yogurt: Yogurt, the creamy canvas that ties everything together! Whether you choose Greek yogurt for its thickness, coconut yogurt for a tropical twist, or almond yogurt for a nutty undertone, the yogurt adds a velvety richness to the dish. It also introduces a layer of probiotics, promoting gut health and making this recipe a deliciously nutritious treat. Grocery Tip: Experiment with different yogurt varieties to find your perfect flavor combination.

round glass meal prep containers with grapefruit topped with yogurt and cashews

Easy Recipe Steps to Air Fry Grapefruit

  1. Start by grabbing a juicy grapefruit – the star of our show! Slice it in half, revealing those vibrant citrusy segments. Now, get ready to elevate the flavor with a drizzle of liquid gold – honey! Pour honey on top of the grapefruit flesh, and with a spoon, spread it evenly to ensure every bite is coated in sweetness.

  2. Time to place the grapefruit in the Air Fryer! Place the honey-drizzled grapefruit halves in the basket, and set the temperature to 400°F. Let the magic happen for 8 minutes – the aroma that fills your kitchen will have you counting down the seconds!

  3. As your grapefruit basks in the Air Fryer glory, it’s time to prepare the crunchy surprise. Take 1/4 cup of cashews and give them a rough chop for that extra texture. After the 8-minute mark, sprinkle these golden nuggets over the grapefruit, adding a delightful crunch that will have your taste buds doing a happy dance.

  4. Last but certainly not least, let’s crown our Air Fryer Honey Grapefruit masterpiece with a generous dollop of yogurt! Whether you prefer Greek, coconut, or almond yogurt, the choice is yours. Spoon it over the honey-drizzled, cashew-covered grapefruit halves, turning each bite into a symphony of flavors.

Reference the recipe card below for detailed instructions.

round plate with grapefruit topped with yogurt and cashews

Meal Prep Tips:

  • Set Up a Breakfast Station: Designate a specific area in your refrigerator for all the prepped components – honey-drizzled grapefruit halves, portioned yogurt, and a container of chopped cashews. Having a designated breakfast station makes it easy to grab everything you need quickly.

  • Use Air Fryer Liners for Easy Cleanup: Consider using air fryer parchment paper or liners for easy cleanup after cooking the grapefruit. This eliminates the need for scrubbing the air fryer basket, saving you time in the morning rush.

  • Experiment with Flavors: While meal prepping, consider experimenting with different honey varieties, yogurt flavors, or even trying different types of nuts. This way, you can switch things up throughout the week, keeping your breakfasts exciting and flavorful.

round glass meal prep containers with grapefruit topped with yogurt and cashews

Round white plate with a grapefruit half, topped with yogurt and cashew nuts.

Air Fryer Honey Grapefruit

Enjoy this burst of citrusy goodness with Air Fryer Honey Grapefruit—juicy grapefruit halves drizzled with honey, air-fried to perfection, and topped with crunchy cashews and creamy yogurt for a deliciously refreshing and wholesome breakfast!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Snack
Cuisine American
Servings 2
Calories 268 kcal

Equipment

  • Air Fryer

Ingredients
  

  • 1 grapefruit
  • 2 teaspoons honey
  • 1/4 cup cashews
  • 12 oz yogurt (your choice)

Instructions
 

  • Slice the grapefruit in half. Drizzle honey on top of the flesh and spread it across.
  • Place the grapefruit in the Air Fryer basket and cook for 8 minutes at 400F. Note: If you don't have an Air Fryer, you can bake it i the oven for 10-12 minutes at 425.
  • Afterward, top it off with cashews and your choice of yogurt.

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: 268kcalCarbohydrates: 32gProtein: 10gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 22mgSodium: 80mgPotassium: 547mgFiber: 3gSugar: 23gVitamin A: 1640IUVitamin C: 41mgCalcium: 240mgIron: 1mg

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Frequently Asked Questions

Can I Use Any Type of Grapefruit?

Yes, feel free to use your favorite variety of grapefruit! Whether it’s ruby red, pink, or white grapefruit, the recipe works well with all types.

Can I Use a Different Sweetener Instead of Honey?

Certainly! While honey adds a unique flavor, you can experiment with other natural sweeteners like maple syrup or agave nectar to suit your taste preferences.

Do I Need to Peel the Grapefruit Before Air Frying?

No need to peel! The grapefruit halves are air fried with the skin intact. Once cooked, the juicy segments can be easily scooped out with a spoon.

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Breakfast Bacon Egg Cups

round glass meal prep containers with bacon wrapped eggs and roasted tomato

Here’s a breakfast recipe that’s not only delicious but also ridiculously easy to whip up – Bacon Egg Cups with Roasted Tomato. These little cups of joy are the perfect way to start your day with a protein-packed punch and a burst of flavor. Let’s dive into the kitchen and get these eggs baking!

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Calories: 333kcal | Carbohydrates: 2g | Protein: 17g | Fat: 28g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 356mg | Sodium: 418mg | Potassium: 285mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 760IU | Vitamin C: 4mg | Calcium: 55mg | Iron: 2mg

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Here’s why you need to make this:

These Bacon Egg Cups with Roasted Tomato are not just a tasty treat but also a healthy indulgence that is perfect for meal prep, especially for busy individuals aiming to stay on track with their nutrition:

  • Excitement in Every Bite: Sticking to a meal plan can sometimes feel monotonous, but not with these bacon egg cups. The variety of textures – the crispy bacon, creamy eggs, and juicy tomatoes – along with the interplay of sweet and savory flavors, ensures that each bite is exciting. Meal prep shouldn’t be a chore; it should be an anticipation of delicious moments, and these cups deliver just that.

  • Flavor Harmony: The flavor combinations in these cups create a delightful symphony for your taste buds. The savory, smoky notes from the bacon perfectly complement the richness of the eggs. The roasted tomatoes add a burst of sweetness and acidity, balancing the dish. Topped with fresh green onions, you get a pop of brightness and a hint of freshness that ties everything together into a harmonious and satisfying flavor experience.

  • Portion Control and Satiety: Meal prepping these cups allows for easy portion control. Each cup is a perfectly sized, balanced serving, helping you manage your calorie intake.

  • Time-Efficient Meal Prep: For busy individuals, time is of the essence. These bacon egg cups are a brilliant solution. With just a few simple ingredients and minimal prep time, you can have a batch ready to go. Pop them in the oven, and while they bake, you can focus on other tasks, making it a time-efficient and hassle-free meal prep option.

Simple Ingredients You’ll Need

  • Eggs: We used whole eggs, but you can also swap this with egg whites. 

  • Bacon: Who can resist the allure of bacon? Those savory, crispy slices not only wrap our eggs like a cozy blanket but also infuse every bite with a smoky, salty goodness. Bacon adds that irresistible crunch and umami flavor that takes these cups to the next level. You can swap it with turkey bacon or even prosciutto.

  • Roma Tomato: Enter the burst of freshness! The roma tomato brings a juicy, sweet element to the dish. Roasting them intensifies their natural flavors, creating a delightful contrast to the savory bacon and creamy eggs. It’s the touch of brightness that makes each bite a flavor symphony.

  • Olive Oil: Olive oil plays a crucial role in roasting our tomatoes, adding a subtle earthiness and enhancing their natural sweetness. It also helps achieve that perfect golden crispiness in both the bacon and the edges of the eggs.

  • Green Onions: The vibrant finish! Chopped green onions are not just a garnish; they’re the final touch that brings a burst of freshness and a mild oniony kick. Their bright green color adds visual appeal, and their crisp texture provides a satisfying contrast to the softer components of the dish.

round glass meal prep containers with bacon wrapped eggs and roasted tomato

How to Meal Prep Bacon Egg Cups

  1. First things first, let’s get that oven preheated to a toasty 400°F (or approximately 200°C). This ensures that our bacon egg cups and roasted tomatoes get that perfect golden crispiness.

  2. Now, grab your muffin tin and let’s give these eggs a cozy bacon blanket. Take each bacon slice and wrap it in a circle inside the muffin tin cups. This not only adds a savory touch but also forms the perfect vessel for our eggs.

  3. Time to introduce the stars of the show – crack one large egg into each bacon-wrapped cup. Sprinkle a pinch of salt on top for that extra flavor kick.

  4. Let’s not forget about our roasted tomato companions! Cut that roma tomato in half and place each half in a muffin tin cup. Drizzle them with a teaspoon of olive oil and sprinkle a bit of salt to taste. These roasted tomatoes add a burst of juicy sweetness that pairs perfectly with the savory bacon and eggs.

  5. Pop your muffin tin into the preheated oven and let the magic happen. Bake for approximately 15 minutes or until the egg whites are set. You’ll know they’re ready when the bacon is crispy, and the eggs are cooked to your liking.

  6. Once the bacon egg cups and tomatoes are out of the oven, use a knife to gently loosen the edges of each cup.

  7. Now, let’s add a pop of color and freshness – sprinkle those bacon egg cups with a generous amount of chopped green onions. Not only do they look Instagram-worthy, but they also add a delightful crunch and a burst of oniony goodness.

Reference the recipe card below for detailed instructions.

round plate with bacon wrapped eggs and roasted tomato

Meal Prep Pairing Tips:

These bacon egg cups are not just limited to breakfast. They make a fantastic addition to brunch, lunch, or even a light dinner. Pair them with quinoa, couscous, or a simple green salad for a more substantial meal.

  • Fresh Greens: Serve these cups with a side of fresh greens or a simple salad to add a crunchy and refreshing element to your meal.

  • Avocado Slices: Creamy avocado slices are a perfect accompaniment. The richness of avocado complements the bacon and eggs beautifully.

  • Whole Grain Toast: Enjoy these cups with a side of whole grain toast for a satisfying crunch and additional fiber. It’s a great way to make the meal more filling.

  • Greek Yogurt with Berries: Balance the savory goodness with a sweet touch. A bowl of Greek yogurt topped with fresh berries adds a delightful contrast.

  • Salsa or Hot Sauce: Spice things up! A dollop of salsa or a dash of hot sauce can add a kick of flavor that enhances the overall experience.

round glass meal prep containers with bacon wrapped eggs and roasted tomato

round plate with bacon wrapped eggs and roasted tomato

Bacon Egg Cups with Roasted Tomato

Enjoy the savory symphony of flavor with these Bacon Egg Cups featuring crispy bacon, creamy eggs, and sweet roasted tomatoes, creating a delightful and nutritious meal prep option for any time of day!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 11 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 333 kcal

Equipment

  • knife
  • cutting board
  • muffin
  • oven

Ingredients
  

  • 4 large eggs
  • 4 bacon slices
  • 1 roma tomato
  • 1 teaspoon olive oil
  • 1 teaspoon green onions (chopped)
  • salt (to taste)

Instructions
 

  • Pre-heat the oven to 400F. Place the bacon slices in the muffin tin by wrapping it in a circle. Crack an egg into each cup and sprinkle with salt.
  • Cut tomato in half and place each half in a muffin tin. Drizzle the tomatoes with olive oil and sprinkle with salt to taste.
  • Bake the bacon egg cups and tomatoes in the oven for 15 minutes until the egg whites set. Use a knife to loosen the edge of each cup. Garnish with chopped green onions

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: 333kcalCarbohydrates: 2gProtein: 17gFat: 28gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 356mgSodium: 418mgPotassium: 285mgFiber: 0.4gSugar: 1gVitamin A: 760IUVitamin C: 4mgCalcium: 55mgIron: 2mg

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Frequently Asked Questions

Can I add cheese to these egg cups?

Definitely! Feel free to sprinkle some shredded cheese on top of the eggs before baking. Cheddar, feta, or mozzarella would all be delicious choices.

What other vegetables can I add to these bacon egg cups?

Get creative! Spinach, bell peppers, mushrooms, or even diced zucchini would be fantastic additions. Just make sure to adjust the cooking time if adding more veggies.

Can I use a different type of tomato?

While Roma tomatoes work well, you can experiment with cherry tomatoes or grape tomatoes for a sweeter twist. Just adjust the baking time accordingly.

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Artichoke and Smoked Salmon Pasta Salad

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Our Artichoke and Smoked Salmon Pasta Salad recipe is the ultimate solution for a wholesome and satisfying lunch that’s quick to prepare and perfect for meal prep. Packed with healthy ingredients like smoked salmon, artichoke hearts, and vibrant arugula, this salad offers a delicious way to power through your day. With the added punch of a zesty Lemon Vinaigrette, this meal is not just a feast for your taste buds but also a boost for your overall well-being. Get ready to discover a healthy lunch that’s rich in Omega-3 fatty acids, antioxidants, and essential vitamins, all while keeping you energized and satisfied.

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

Calories: 480kcal | Carbohydrates: 45g | Protein: 28g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Cholesterol: 26mg | Sodium: 2171mg | Potassium: 508mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1307IU | Vitamin C: 16mg | Calcium: 88mg | Iron: 2mg

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round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Why This Recipe is Great for Meal Prep

  • Convenience and Time-Saving: This recipe can be prepared in advance, making it a fantastic time-saver. By cooking the pasta and chopping the ingredients ahead of time, you can quickly assemble your lunch for the week. This is ideal for those with busy schedules.

  • Nutrient-Packed: With ingredients like smoked salmon, artichoke hearts, arugula, and a homemade lemon vinaigrette, this pasta salad is a nutritional powerhouse. It’s rich in Omega-3 fatty acids, antioxidants, vitamins, and essential nutrients, ensuring you get a well-rounded and healthy meal.

  • Balanced Meal: The combination of protein from smoked salmon, carbohydrates from pasta, and a variety of vegetables ensures a balanced meal. It’s not only delicious but also keeps you feeling full and satisfied, reducing the temptation to snack on less healthy options.

  • Longer Shelf Life: Many meal prep dishes improve in flavor as they sit, and this pasta salad is no exception. The flavors meld together, enhancing the overall taste. It’s one of those dishes that actually gets better with time, so you can prepare it in batches and enjoy it throughout the week without losing quality.

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To Meal Prep This Pasta Salad, You’ll Need

  • Smoked Salmon: When shopping for smoked salmon, opt for sustainably sourced, wild-caught salmon if possible. Look for vacuum-sealed packages to ensure freshness. Smoked salmon is rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D. It’s a heart-healthy choice and promotes brain function. Ingredient Swap: For a vegetarian alternative, consider smoked tofu or marinated grilled tempeh.

  • Dried Rotini Pasta: Choose whole wheat or gluten-free pasta if you have dietary preferences or restrictions. Whole wheat pasta offers added fiber and nutrients. Ingredient Swap: You can use other pasta shapes like penne, bowtie, or fusilli, depending on your preference.

  • Roma Tomato: Select firm, ripe roma tomatoes with vibrant red color. Consider buying organic for a fresher taste. Ingredient Swap: If you’re not a fan of tomatoes, consider bell peppers or cucumbers for a similar crunch and color.

  • Artichoke Hearts (Canned and Drained): Look for artichoke hearts canned in water, without added salt or oil. You can also find frozen artichoke hearts in some stores. Artichokes are a good source of dietary fiber, antioxidants, and vitamins, particularly folate and vitamin K. Ingredient Swap: If you’re not into artichokes, try roasted red bell peppers or asparagus spears.

  • Arugula Salad: Choose arugula that appears fresh and vibrant. Bagged pre-washed arugula can save you time. Arugula is a leafy green high in vitamins A, C, and K, as well as calcium. It adds a peppery, refreshing flavor. Ingredient Swap: Spinach or mixed baby greens can be substituted for arugula if you prefer a milder taste.

  • Lemon Vinaigrette: You can make your vinaigrette at home using olive oil, lemon juice, honey, and salt, or purchase a high-quality store-bought dressing. Homemade dressings often have fewer additives and preservatives, making them a healthier choice. Ingredient Swap: Experiment with different vinaigrettes or dressings, such as balsamic or a yogurt-based dressing for a creamy twist.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

How to Prepare Smoked Salmon Salad

  1. Begin by boiling the rotini pasta according to the package instructions. Cooking times may vary, but typically, it takes around 7-9 minutes for the pasta to reach an al dente texture. Once cooked, drain the pasta and set it aside to cool completely. This step ensures that your pasta salad retains its perfect texture and doesn’t become soggy.

  2. While your pasta is cooling, let’s work on the star of the show – smoked salmon. Carefully remove the smoked salmon from its packaging and give it a good chop into smaller, bite-sized pieces. Smoked salmon is a fantastic source of Omega-3 fatty acids, making it a superb choice for a healthy lunch.

  3. Now, turn your attention to the artichoke hearts. Drain these tender delights from the can and cut them into quarters. Artichoke hearts not only bring a unique flavor to the salad but are also packed with fiber, antioxidants, and essential vitamins.

  4. In a small ramekin, prepare the zesty Lemon Vinaigrette by whisking together olive oil, lemon juice, honey, and a pinch of salt. This dressing not only adds a burst of flavor but also provides healthy fats and vitamins.

  5. In a spacious mixing bowl, combine the smoked salmon, cooled pasta, diced roma tomato, artichoke hearts, and a generous helping of fresh arugula salad. This combination creates a delightful balance of textures and flavors, making it an ideal choice for a power-packed lunch.

  6. Pour the Lemon Vinaigrette over your salad ingredients. Toss everything together gently, ensuring that the dressing coats each element evenly. The combination of smoked salmon and lemony dressing adds a refreshing and vibrant touch to your meal.

Reference the recipe card below for detailed instructions.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Leftover Ingredient Tips

By creatively repurposing leftover ingredients, you can reduce food waste and enjoy a variety of meals throughout the week. This not only saves money but also adds diversity to your diet. Here are some tips for using up any leftover ingredients from the Artichoke and Smoked Salmon Pasta Salad recipe:

  • Dried Rotini Pasta: Use any remaining pasta to create another pasta salad with different ingredients, like cherry tomatoes, olives, and feta cheese. Incorporate pasta into a stir-fry dish for added texture and substance.

  • Artichoke Hearts: Create a delicious artichoke dip by blending the artichoke hearts with cream cheese, Parmesan, and seasonings. Serve with crackers or fresh veggies. Use artichoke hearts as a pizza topping along with spinach, feta, and olives.

  • Arugula Salad: Add a handful of arugula to your morning smoothie for a nutrient boost. Use arugula as a fresh and peppery addition to sandwiches, wraps, or burgers.

  • Lemon Vinaigrette: Continue to use the lemon vinaigrette for other salads or as a marinade for grilled chicken or fish. Drizzle the vinaigrette over roasted vegetables to enhance their flavor.

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Artichoke and Smoked Salmon Pasta

Elevate your lunch with our Artichoke and Smoked Salmon Pasta Salad – a nutritious, zesty, and delicious meal prep idea.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Salad
Cuisine American
Servings 2
Calories 480 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl

Ingredients
  

Salad Ingredients

  • 8 ounces smoked salmon
  • 1 cup dried rotini pasta
  • 1 small roma tomato (diced)
  • 1 cup artichoke hearts (canned and drained)
  • 4 cups arugula salad

Lemon Vinaigrette

  • 2 tablespoon olive oil
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Instructions
 

  • Boil the pasta according to the packaged instructions. Once the pasta is cooked, drain it and let it cool.
  • Meanwhile, remove the smoked salmon from the packaging and chop it up into smaller pieces. Drain the artichokes from the can and cut the artichokes into quarters.
  • In a small ramekin, mix together the salad viniagrette.
  • In a mixing bowl, add the salmon, pasta, diced tomato, artichoke hearts, and arugula salad. Pour in the dressing and toss the ingredients.

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: 480kcalCarbohydrates: 45gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 26mgSodium: 2171mgPotassium: 508mgFiber: 6gSugar: 13gVitamin A: 1307IUVitamin C: 16mgCalcium: 88mgIron: 2mg

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Frequently Asked Questions

Can I use fresh salmon instead of smoked salmon?

Absolutely, you can use fresh salmon if you prefer. Simply grill, bake, or pan-sear the salmon until it’s cooked to your liking, then flake it and use it in the recipe.

Can I freeze this pasta salad for future use?

It’s not recommended to freeze this salad because freezing can affect the texture of the ingredients, particularly the arugula and tomatoes. Fresh salads are best enjoyed within a few days of preparation.

How can I make this recipe more low-carb?

To reduce the carb content, use a lower-carb pasta or swap the pasta for spiralized zucchini (zoodles) or cauliflower rice.

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Cheeseburger Quesadillas

plate with quesadillas and guacamole

If you’re searching for a tasty meal prep recipe that’s as delicious as your favorite takeout but healthier and more wholesome, you’ve hit the jackpot. Get ready to dance a salsa in your taste buds because we’re diving into the world of Cheeseburger Quesadillas paired with homemade guacamole and all your burger condiment dreams – onions, tomatoes, and pickles!

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Why Meal Prep Cheeseburger Quesadillas?

  • Imagine biting into a warm, cheesy quesadilla filled with all the savory goodness of a burger. It’s like a fiesta in your mouth! You won’t even miss the takeout after this tasty meal prep.

  • Unlike the mystery ingredients often found in fast-food burgers, our recipe is packed with fresh and wholesome ingredients. Lean ground beef, whole-grain tortillas, and heaps of veggies ensure you’re getting the nutrients you need.

  • Want extra onions? No problem! Craving spicy jalapeños? Go for it! With this tasty meal prep, you have total control over the ingredients, making it easy to cater to your specific taste preferences and dietary needs.

  • Spend less time in the kitchen and more time savoring your meal. With our efficient meal prep strategy, you’ll have delicious, ready-to-eat quesadillas all week long.

  • Eating out can put a dent in your wallet, but our Cheeseburger Quesadillas are budget-friendly and wallet-approved. You’ll save both your hard-earned cash and your health.

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Ingredients You’ll Need for Cheeseburger Quesadillas

  • Lean Ground Beef: Choosing lean ground beef is not only a healthier option but also cost-effective. You get all the rich, meaty flavor without the excess fat. Buying in bulk or during sales can further reduce costs.

  • Flour Tortillas: Flour tortillas are incredibly versatile and affordable. You can often find them in larger packs, making them a budget-friendly choice for creating multiple quesadillas.

  • Sliced Cheese: Sliced cheese, typically cheddar or American, is a fantastic way to add creaminess and that classic cheeseburger flavor without breaking the bank. Look for sales or discounts on cheese at your local store.

  • Seasonings (Paprika, Garlic Powder, Olive Oil): Paprika and garlic powder add depth and flavor to the ground beef. Buying these seasonings in bulk can save you money in the long run. As for olive oil, it’s a staple that you can use in various recipes beyond just this one, making it a wise investment.

  • Avocado: Avocado, a superfood packed with nutrients, can be more affordable when you buy it as a whole fruit. Purchase avocados when they’re in season or on sale, and you’ll save even more.

  • Red Onions: Red onions are a budget-friendly choice for guacamole. They add a delightful crunch and mild, sweet flavor without costing a fortune. Buying onions in bulk bags is another cost-saving option.

  • Fresh Cilantro: Cilantro is an affordable herb, and a little goes a long way in terms of flavor. You can even grow your own cilantro at home in a small pot to reduce costs further.

  • Lime: Lime juice adds a zesty kick to guacamole. Opt for fresh limes when they’re in season or look for bottled lime juice for a more budget-friendly option.

In conclusion, by carefully selecting budget-friendly ingredients, buying in bulk or during sales, and embracing versatility in your cooking, you can enjoy the incredible flavors of Cheeseburger Quesadillas and homemade Guacamole without breaking the bank. Not only will you save money, but you’ll also savor the satisfaction of creating tasty meal prep from scratch.

plate with quesadillas and guacamole

How to Prepare These High-Protein Quesadillas

  1. Sauté the Ground Beef: Heat a drizzle of olive oil in a pan over medium-high heat. Add the lean ground beef to the pan and use a spatula to break it up into smaller pieces. Sprinkle the seasonings (paprika and garlic powder) evenly over the beef. Continue to cook the beef, stirring occasionally, until it’s golden brown and fully cooked, usually around 5 to 6 minutes.

  2. Assemble the Quesadilla: Once the beef is cooked, remove it from the pan and set it aside. Lay out a tortilla on a clean surface or plate. Place a slice of cheddar cheese on one half of the tortilla. Layer half of the cooked beef mixture on top of the cheese. Add some sliced onions, diced tomatoes, and pickle slices on top of the beef. Place another tortilla on top to create a quesadilla sandwich.

  3. Toast the Quesadilla: Return the assembled quesadilla to the pan. Toast the bottom side for about 1 to 2 minutes until it’s golden and crispy. Carefully flip the quesadilla and toast the other side for another minute or until it’s crispy and the cheese inside is melted

  4. Cut and Serve: Once the quesadilla is nicely toasted, remove it from the pan. Use a sharp knife or pizza cutter to cut the quesadilla into quarters.

For the Homemade Guacamole

  1. To make the guacamole, start by slicing the avocados in half and removing the seeds.

  2. Scoop out the avocado flesh into a mixing bowl.

  3. Add the diced red onions, fresh cilantro, juice of one lime, and a pinch of salt to the bowl with the avocado.

  4. Use a fork to mash and mix everything together until you achieve your desired guacamole consistency. Some prefer it chunky, while others like it smoother.

Reference the recipe card below for detailed instructions.

plate with quesadillas and guacamole

Meal Prep Tips for Cheeseburger Quesadillas

  • Storage Tips: For the Cheeseburger Quesadillas, store them in airtight containers to maintain freshness. It’s a good idea to separate any burger condiments (onions, tomatoes, pickles) in small containers to prevent sogginess. Place a small piece of parchment paper between each quesadilla slice to prevent sticking when you stack them in the container.

  • Guacamole Tips: Guacamole tends to brown over time due to exposure to air. To keep it fresh, press a piece of plastic wrap directly onto the surface of the guacamole to minimize air contact. Alternatively, store it in a small, airtight container and squeeze some extra lime juice on top.

  • Reheating Tips: For the best results, reheat your Hamburger Quesadilla in a preheated oven or toaster oven at around 350°F (175°C) for 5-10 minutes or until heated through and crispy. If you’re short on time, you can use the microwave. Place the quesadilla on a microwave-safe plate and heat on medium power for about 1-2 minutes, checking periodically to ensure it’s heated evenly.

  • Ingredient Swaps: Experiment with different proteins. Try ground turkey, chicken, or even plant-based options like black beans or tofu for a vegetarian twist. Get creative with cheese choices. While cheddar is classic, consider pepper jack for some heat, Swiss for a milder flavor, or even a vegan cheese if you prefer a dairy-free option. Explore various tortilla types such as whole wheat, spinach, or corn tortillas for a different flavor profile and dietary preferences.

  • Veggie Additions: Customize your quesadillas with additional veggies like bell peppers, jalapeños, or sautéed mushrooms.

  • Salsa and Sauces: Elevate your quesadilla with your favorite sauces. Salsa, barbecue sauce, or hot sauce can add an extra kick. Customize your guacamole with diced jalapeños, diced pineapple, or even mango for a fruity twist.

plate with quesadillas and guacamole

hamburger quesadilla

Cheeseburger Quesadillas and Guacamole

Indulge in savory Cheeseburger Quesadillas filled with seasoned beef, gooey cheddar cheese, and burger condiments, paired with creamy Homemade Guacamole.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • saute pan

Ingredients
  

Quesadilla

  • 8 oz lean ground beef
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 4 each flour tortillas
  • 6 each sliced cheese

Guacamole

  • 2 each avocado
  • 1/4 cup red onions (diced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 each lime
  • 1/4 tsp salt

Vegetable Condiments

  • 1/4 cup red onions (sliced)
  • 1 each roma tomato (sliced)
  • 1/4 cup sliced pickles

Instructions
 

Hamburger Quesadillas

  • Add olive oil to a pan on medium-high heat and saute the ground beef. Add the seasonings
  • Break the meat up into smaller pieces and cook until golden brown (about 5 to 6 minutes). After it cooks, remove it from the pan
  • Assemble the quesadilla by adding 1 slice of cheddar cheese to the bottom of one tortilla. Layer the cheese with half of the beef mixture and top it off with some sliced onions, tomatoes, pickles, and top tortilla
  • Place the quesadilla back into the pan and toast the bottom for about a minute to two minutes. Then flip it over and toast the other side for another minute
  • After the quesadilla is toasted, cut it into quarters

Guacamole

  • Slice the avocadoes in half and remove the seeds. Scoop out the avocado and place it in a mixing bowl. Add the diced onions, cilantro, juice of the lime, and salt. Use a fork to mash it all together
  • Dip your quesadilla into the creamy guacamole and enjoy!

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Frequently Asked Questions

Can I use ground chicken instead of ground beef for the quesadillas?

Yes, you can! Ground chicken is a great alternative that offers a lighter flavor profile.

Are there any vegetarian alternatives for the ground beef in the quesadillas?

Absolutely! You can substitute the beef with ingredients like black beans, lentils, or crumbled tofu for a vegetarian option.

What’s a good side dish to serve with these quesadillas and guacamole?

A simple green salad, corn on the cob, or a fruit salad can complement this meal beautifully.

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Breakfast Avocado Egg Sandwich

round plate with avocado and egg sandwich

Are you tired of rushed mornings, grabbing unhealthy breakfast options on the go? Well, worry no more, because today, we’re diving headfirst into the world of meal prepping an Avocado Egg Breakfast Sandwich that’s as easy and convenient as it is delicious. Get ready to transform your breakfast routine with this scrumptious and nutritious meal prep idea.

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Why Meal Prep an Avocado Egg Breakfast Sandwich?

The hustle and bustle of daily life can leave us with little time to prepare a nutritious breakfast. But with Avocado Egg Breakfast Sandwich meal prep, you can reclaim those precious minutes in the morning. Spend just a little time on the weekend, and you’ll have breakfast ready to go all week long!

Convenience is the name of the game here. Imagine the joy of opening your fridge to find a perfectly assembled breakfast sandwich waiting for you. No more groggy mornings spent cracking eggs and slicing avocados – it’s all done in advance.

Avocado is full of healthy fats and essential nutrients like potassium and fiber. Pair it with eggs, and you’ve got a protein-packed meal that’ll keep you feeling satisfied and energized throughout the morning. Plus, this combo is a great source of antioxidants and vitamins.

Meal prepping an Avocado Egg Breakfast Sandwich doesn’t mean monotony. You can customize each sandwich to suit your taste. Add a sprinkle of cheese, a dash of hot sauce, or some fresh herbs for an extra kick of flavor.

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Here are the Ingredients You’ll Need:

  • Sliced Bread or Whole-Grain English Muffins: Your choice of bread can truly elevate your sandwich. Whole-grain options are excellent for providing complex carbohydrates, fiber, and essential nutrients. They offer a hearty and nutty flavor that pairs wonderfully with creamy avocado and eggs. Sliced bread can be soft, while English muffins have a delightful combination of a crisp exterior and a tender interior. Consider your texture preference when selecting your base. Don’t hesitate to explore various types of bread, such as sourdough, multigrain, or even gluten-free options, to cater to your dietary needs and flavor preferences.

  • Avocado: Avocado is like nature’s butter. It brings a luscious, creamy texture that’s perfect for spreading on your bread. Avocado is renowned for its heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels. They’re also calorie-dense, making you feel fuller for longer. Beyond the good fats, avocados are packed with nutrients. They contain potassium, which is essential for maintaining proper blood pressure, and they’re a great source of fiber, which aids digestion.

  • Egg: Eggs are renowned for their high-quality protein content. They are considered the gold standard for protein, containing all the essential amino acids your body needs. Eggs are more than just protein. They’re a great source of vitamins like B12, riboflavin (B2), and pantothenic acid (B5), which play crucial roles in energy metabolism. Eggs can be prepared in various ways, from scrambled to fried to poached. They cook up fast, making them an ideal ingredient for a speedy breakfast. Eggs are budget-friendly and readily available, making them an accessible source of nutrition.

glass meal prep container with avocado and egg sandwich

How to Meal Prep Your Avocado Egg Breakfast Sandwich:

  1. Begin by adding a small amount of oil to a pan and heating it over medium heat. Once the pan is hot, crack two eggs into it. Make sure to crack them gently to avoid breaking the yolks. Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. If you prefer your yolks runny, cook them for a shorter time. Flip the eggs carefully and cook for another minute or until the yolks reach your desired level of doneness. Once the eggs are cooked to your liking, remove them from the pan and set them aside.

  2. Cut the ripe avocado in half lengthwise and remove the seed. Be cautious when removing the seed, as it can be slippery. Use a spoon to scoop out the avocado flesh and place it in a bowl. Add a pinch of salt and pepper, then mash the avocado with a fork until it reaches a creamy consistency.

  3. Take your choice of bread or English muffins and spread the mashed avocado evenly on the insides of each slice.

  4. Place one cooked egg in between two slices of bread or on one half of the English muffin.

  5. Return the assembled sandwiches to the pan, which should still have a bit of oil from cooking the eggs. Toast the sandwiches for about a minute on each side, or until the bread is golden brown and crispy.

Reference the recipe card below for detailed instructions.

Meal Prep Tips:

  • Batch Cooking Eggs: To save time during the week, consider batch-cooking eggs in advance. Cook a dozen or more eggs, store them in the refrigerator, and reheat them briefly in the microwave when you’re ready to assemble your sandwiches.

  • Prep Ingredients Separately: To keep your sandwiches fresher, store the avocado spread, cooked eggs, and bread slices separately. Assemble the sandwiches just before you’re ready to eat. This helps prevent the bread from becoming soggy.

  • Use Silicone Muffin Pans: For perfectly round egg patties, consider using silicone muffin pans. Crack an egg into each cup and bake them in the oven until set. These egg patties can be easily placed in your sandwiches during the meal prep process.

Ingredient Swaps:

  • Bread or Bread Alternatives: Instead of traditional sliced bread or English muffins, you can use whole-grain wraps, tortillas, or even lettuce leaves for a low-carb option.

  • Egg Preparations: Change up the egg preparation by poaching, boiling, or making a fluffy omelette. Each method will bring a distinct texture and taste to your sandwich.

  • Toppings and Fillings: Get creative with toppings and fillings. Add sliced tomatoes, crispy bacon, sautéed mushrooms, or a sprinkle of feta cheese for extra flavor and variety.

  • Spices and Herbs: Elevate the flavor profile by incorporating spices like paprika, cayenne pepper, or herbs like cilantro, basil, or chives.

glass meal prep container with avocado and egg sandwich

avocado and egg sandwich

Avocado Egg Sandwich

Create a quick and nutritious Avocado Egg Sandwich by mashing ripe avocados, cooking perfectly seasoned eggs, and toasting your choice of bread until golden brown, perfect for a convenient and satisfying breakfast.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 slices bread
  • 2 each large eggs
  • 1 each avocado
  • 1 tbsp olive oil

Instructions
 

  • Add oil to a pan on medium heat and crack two eggs into the pan
  • Let the eggs cook for about 2 minutes until the egg whites are firm enough to flip over with a spatula. Cook the eggs for another minute. Then remove the eggs from the pan
  • Cut open the avocado and remove the seed. Use a spoon to scoop out the avocado and spread it evenly on the insides of the bread slices.
  • Place an egg in between two slices of bread and place the sandwiches back into the pan
  • Toast the sandwiches for about a minute on each side until the bread is golden brown

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Frequently Asked Questions

Can I use pre-made guacamole instead of mashing avocados?

Certainly! Using pre-made guacamole is a time-saving option. Just spread it on your bread or English muffin as you would with mashed avocados.

Can I substitute the avocado spread with something else? 

If you’re not a fan of avocado or looking for a different spread, you can use hummus, Greek yogurt, or even cream cheese as an alternative.

Are there variations for the type of cheese to use in the sandwich?

Yes, you can use your favorite cheese. Cheddar, Swiss, pepper jack, or goat cheese are all excellent options for adding a cheesy twist to your sandwich.

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Autumn Delight: Meal Prep Arugula Salad with Roasted Butternut Squash and Chicken Sausage

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

In the world of meal prep, there’s no season quite like autumn to inspire creativity in the kitchen. The vibrant colors, rich flavors, and cozy aromas of fall ingredients make for a delightful culinary experience. If you’re on the lookout for a healthy and satisfying lunch option that embodies the essence of autumn, look no further than our Arugula Salad with Roasted Butternut Squash and Chicken Sausage. This dish not only tastes amazing but is also a perfect addition to your weekly meal prep rotation. Let’s dive into the details of this delicious and nutritious recipe while optimizing it for your healthy lunch salad meal prep needs.

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Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

5 Reasons to Choose Arugula Salad with Roasted Butternut Squash and Chicken Sausage for Your Autumn Meal Prep:

  • Autumn brings us the best of seasonal produce, and this meal celebrates it beautifully. Butternut squash, with its sweet and nutty flavor, is at its peak in the fall. Pair it with peppery arugula, and you’ve got a salad that’s bursting with the flavors of the season.

  • Arugula, the star of this salad, is not only delicious but also incredibly nutritious. It’s rich in vitamins A, K, and C, and it adds a delightful peppery bite to your meal. The butternut squash offers a hearty dose of fiber, vitamins, and minerals, while the chicken sausage provides a lean protein source to keep you energized throughout the day.

  • Meal prep is all about making your life easier, and this recipe is no exception. By preparing a batch of Arugula Salad with Roasted Butternut Squash and Chicken Sausage ahead of time, you’ll have a delicious, ready-to-go lunch that requires minimal effort during busy weekdays.

  • The combination of savory chicken sausage, sweet roasted butternut squash, and the tartness of dried cranberries creates a delightful balance of flavors in every bite. This salad is a symphony of taste sensations that will keep you eagerly coming back for more.

  • While we’re sharing a specific recipe, feel free to customize it to suit your preferences. You can experiment with different types of sausage, add some toasted nuts for extra crunch, or even swap out the dried cranberries for pomegranate seeds for a refreshing twist.

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Ingredients You’ll Need

  • Arugula Salad: Arugula is a leafy green vegetable with deep green, lobed leaves. It has a distinctive peppery and slightly bitter flavor, making it a popular choice in salads and as a garnish. Arugula is packed with essential nutrients, including vitamins A, C, and K. Vitamin K, in particular, is crucial for bone health and blood clotting. Arugula is a low-calorie food, making it an excellent choice for those looking to maintain or lose weight while still getting essential nutrients.

  • Chicken Sausage: Chicken sausage is a flavorful and lean alternative to traditional pork sausage. It’s made from ground chicken meat and is often seasoned with herbs and spices.

  • Butternut Squash: Butternut squash is a type of winter squash characterized by its bell-like shape and pale orange flesh. It has a sweet and nutty flavor. Like arugula, butternut squash is relatively low in calories, making it an excellent choice for those looking to maintain a healthy weight.

  • Dried Cranberries: Dried cranberries are made from fresh cranberries that have been dried to preserve their tart and slightly sweet flavor. Cranberries, whether fresh or dried, are packed with antioxidants, including vitamin C and various phytochemicals, which may help protect against chronic diseases.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

How to Meal Prep this Healthy Lunch Salad

  1. Preheat the oven to 400°F (200°C). While the oven is preheating, prepare the sausage and butternut squash.

  2. Dice the chicken sausage and butternut squash into small, uniform squares. This ensures even cooking and a harmonious texture in your salad.

  3. Place the diced sausage and butternut squash on a baking sheet. Sprinkle them with garlic powder and a pinch of salt. Drizzle olive oil over the ingredients, making sure they are fully coated. Toss them gently to distribute the seasonings evenly.

  4. Bake in the preheated oven for approximately 15 minutes or until the butternut squash is tender and slightly caramelized, and the sausage is cooked through.

  5. Once the roasted butternut squash and chicken sausage are ready, let them cool for a few minutes. You can enjoy them warm or at room temperature.

  6. To assemble your meal prep containers: Start with a generous bed of fresh arugula leaves. Top it with the roasted butternut squash and chicken sausage. Drizzle your favorite vinaigrette dressing over the salad and finish by sprinkling in the dried cranberries for a pop of color and sweetness.

Reference the recipe card below for detailed instructions.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Meal Prep Tips:

  • Keep Dressing Separate: Dress the Salad Just Before Eating: To prevent the salad from becoming soggy if you’re meal prepping for the week, store the dressing separately and add it to the salad just before eating.

  • Experiment with Spices: Customize the flavor of your chicken sausage and butternut squash by experimenting with different spices. Try paprika, thyme, rosemary, or cumin for added variety.

  • Add Nuts or Seeds: For added texture and nutrition, consider adding toasted nuts or seeds like almonds, walnuts, or pumpkin seeds to your healthy lunch salad.

Ingredient Swaps:

  • Arugula Salad: f you find arugula’s peppery taste too strong, you can replace it with fresh baby spinach. Spinach is milder in flavor but still rich in nutrients.

  • Chicken Sausage: If you’re vegetarian, consider using vegetarian or plant-based sausage alternatives made from ingredients like mushrooms, beans, or tofu. You can also substitute chicken sausage with lean turkey sausage or even grilled chicken breast for a lower-fat option.

  • Butternut Squash: If butternut squash isn’t your favorite, try using acorn squash, pumpkin, or sweet potatoes instead. They’ll provide a similar texture and sweetness.

  • Dried Cranberries: Swap dried cranberries for raisins, dried cherries, or chopped dried apricots if you prefer a different dried fruit.

Glass meal prep container with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Rectangular wooden plate with diced sausage, diced butternut squash, dried cranberries, and green arugula salad.

Arugula Salad with Butternut Squash and Sausage

Create a taste of autumn with our Arugula Salad featuring roasted butternut squash, chicken sausage, dried cranberries, and a delightful vinaigrette – a nutritious and flavorful meal prep option for a healthy and convenient lunch.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 2 chicken sausage links (3 oz each)
  • 2 cups butternut squash (diced)
  • 1 oz dried cranberries
  • 4 cups arugula
  • 4 tablespoon vinaigrette (your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. Dice the sausage and butternut squash into small squares.
  • Place the sausage and butternut squash on a sheet pan and sprinkle them with garlic powder and salt. Drizzle the olive oil making sure the ingredients are fully coated.
  • Bake in the oven for 15 minutes. After it cooks, serve it on top of the arugula salad. Drizzle the vinaigrette on top and sprinkle in the dried cranberries.

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Frequently Asked Questions

Can I freeze the roasted butternut squash and chicken sausage for later use?

Yes, you can freeze the roasted butternut squash and chicken sausage in separate airtight containers for up to 2-3 months. Thaw in the refrigerator before reheating or using in salads.

What dressing goes best with this salad?

A balsamic vinaigrette or a honey mustard dressing complements this salad beautifully. You can also try a citrus-based dressing for a tangy twist.

What can I do with leftover roasted butternut squash and chicken sausage?

Leftovers can be used in various ways. Try adding them to omelets, grain bowls, or as toppings for pizza or pasta dishes.

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Low Carb Prosciutto Wrapped Chicken Salad

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

In the hustle and bustle of daily life, finding time to prepare a wholesome yet quick lunch can be a challenge. That’s where our Prosciutto Wrapped Chicken Salad swoops in to save the day. Imagine tender, succulent chicken enveloped in the salty embrace of prosciutto, paired with creamy boiled eggs, juicy cherry tomatoes, and a bed of vibrant spring mix greens. This recipe is a testament to the idea that healthy eating doesn’t have to be complicated. With minimal effort and maximum taste, you’ll be savoring a satisfying meal that’s perfect for both your taste buds and your busy schedule. So, let’s dive into this culinary adventure and create a meal prep masterpiece that’s sure to become a lunchtime favorite!

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Why Prosciutto Wrapped Chicken Salad is Perfect for Your Busy Lifestyle:

  • With just a few simple steps, you can have this delicious meal ready in no time, making it ideal for those hectic days when you’re juggling work and life.

  • This recipe is loaded with lean protein from chicken tenderloins, and it’s brimming with nutrients from fresh ingredients like spring mix and cherry tomatoes. Plus, it’s lower in calories and fat than other lunch options, helping you stay on your weight management journey.

  • Wrapping chicken tenderloins in prosciutto adds a burst of savory flavor without the need for elaborate seasoning. It’s a simple yet elegant touch that elevates your meal.

  • You can easily customize this low carb chicken salad to suit your taste. Add your favorite veggies, nuts, or cheese for an extra layer of flavor and texture.

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What You Need to Make This Low Carb Chicken Salad

  • Chicken Tenderloins: Lean and packed with protein, this will help you stay full until dinner time

  • Prosciutto: Adds a delightful salty flavor and a crispy texture to the chicken.

  • Boiled Eggs: Protein-packed and creamy, boiled eggs provide a rich contrast to the salad.

  • Cherry Tomatoes: Bursting with freshness and color, they add a juicy pop to every bite.

  • Spring Mix: A vibrant blend of baby lettuces and greens that serve as the perfect salad base.

round plate with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Simple Basic Steps to Meal Prep this Prosciutto Chicken Salad

  1. Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let them cool before peeling and slicing them in half.

  2. Preheat your oven to 400°F (200°C). Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan. Wrap each chicken tenderloin with slices of prosciutto.

  3. Bake in the oven for about 15-20 minutes until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).

  4. Meanwhile, In a small bowl, mix together the juice of the lemons with the olive oil, Dijon mustard, honey, and your favorite seasonings. Whisk until blended well.

  5. Serve the chicken and boiled eggs on top of the spring mix.

  6. Drizzle the salad with the homemade dressing and top it off with those fresh, juicy cherry tomatoes.

Reference the recipe card below for detailed instructions.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Meal Prep Tips for Low Carb Prosciutto Chicken Salad

  • Storage Tips: Store your Prosciutto Wrapped Chicken Salad in an airtight container in the refrigerator. This dish can stay fresh for up to four days. Keep the salad dressing in a separate, small container or drizzle it over the salad just before serving to prevent the greens from wilting prematurely.

  • Reheating Tips: To reheat the chicken, place it in the microwave for about 1-2 minutes or until it’s warmed through. You can also use an oven or toaster oven at a low temperature (around 300°F or 150°C) to maintain its crispy prosciutto wrap.

  • Ingredient Swaps and Tips: Swap chicken for turkey tenderloins or even tofu for a vegetarian twist. Experiment with different greens like arugula or spinach. Add a handful of nuts or seeds for extra crunch.

glass meal prep containers with prosciutto wrapped chicken tenderloins, boiled eggs, cherry tomatoes, and spring mix salad

Chicken Salad

Prosciutto Wrapped Chicken Salad

A quick and easy meal prep lunch idea featuring savory chicken, crispy prosciutto, boiled eggs, cherry tomatoes, and fresh spring mix, drizzled with zesty homemade dressing!
No ratings yet
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Prep Time 5 minutes
Cook Time 22 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • boiling pot
  • sheet pan
  • oven

Ingredients
  

  • 12 oz chicken tenderloins
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 oz prosciutto
  • 2 each large eggs
  • 4 cups spring mix
  • 1 cup cherry tomatoes (sliced)

Salad Dressing

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

Instructions
 

Eggs

  • Boil the eggs in a pot for about 8 to 10 minutes. Once cooked, let it cool before peeling and slicing in half

Chicken & Prosciutto

  • Pre-heat oven to 400F. Season the chicken with paprika, garlic powder, and salt. Coat with olive oil and place on a sheet pan
  • Wrap the each chicken tenderloin with slices of prosciutto. Bake in the oven for about 15-20 minutes until it is fully cooked and reaches an internal temperature of 165F

Salad Dressing

  • Meanwhile, in a small bowl, mix together the juice of the lemons with the olive oil, dijon mustard, honey, and seasonings. Whisk until blended well
  • Serve the chicken and eggs on top of the spring mix
  • Drizzle the salad with the dressing and top it off with fresh tomatoes

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Frequently Asked Questions

Can I use chicken breast instead of tenderloins?

Absolutely! Chicken breast can be used as a substitute. Just be sure to adjust the cooking time accordingly to ensure it’s fully cooked.

Is this salad suitable for weight management and healthy eating?

Absolutely! This salad is packed with lean protein, fresh greens, and wholesome ingredients, making it a great choice for those looking to manage their weight while enjoying a delicious meal.

Can I use store-bought salad dressing?

While homemade dressing helps you control the ingredients you put in, you can use your favorite store-bought dressing for convenience if you prefer.