Open Faced Omelette
Tag: low carb
Hard Boiled Eggs with Asparagus and Cherry Tomatoes
Looking for a quick, delicious, and energizing meal that fits perfectly into your busy schedule? Look no further! Our 15-Minute Asparagus and Egg Delight is a game-changer for those on the go. Bursting with vibrant flavors and nutritious goodness, this recipe requires just a handful of ingredients and minimal prep time. Picture this: perfectly seasoned asparagus roasted to perfection, accompanied by soft-boiled eggs with creamy yolks, all topped off with juicy cherry tomatoes. The combination of savory paprika, aromatic onion powder, and zesty garlic powder adds an extra kick that will tantalize your taste buds. Whether you’re rushing out the door or taking a well-deserved break, this dish is a speedy solution without compromising on taste. Get ready to indulge in a wholesome meal that’s as delightful as it is time-efficient – because being busy should never mean sacrificing flavor!
Hard Boiled Eggs with Asparagus and Cherry Tomatoes
Ingredients
- 4 oz asparagus
- 4 each eggs
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- paprika, onion powder, garlic powder
- salt and pepper
Instructions
Pre-Cook (Mise En Place)
- Gather your equipment: sauce pan, cutting board, knife
- Boil water into a sauce pan
- Preheat the oven/toaster oven on 400F
- Slice the cherry tomatoes
- Cut the asparagus into small one inch pieces and season with 1 tsp paprika, 1 tsp onion powder, 1 tsp garlic powder, 1 tsp salt and pepper, place on a sheet pan, and drizzle with 1 tbsp of olive oil
Cooking Method:
- Add the eggs to the boiling water and reduce the heat to medium
- Cook the eggs for 5 to 6 minutes
- While the eggs are boiling, place the asparagus in the oven and roast for 10 minutes
- When the eggs are finished, let them cool for a few minutes before peeling and slicing in half
- Remove the asparagus from the oven and serve them with the eggs, topped with fresh cherry tomatoes
Beef Cauliflower Fried Rice with Fried Egg
This delicious and healthy twist on traditional fried rice, replaces the typical rice with cauliflower rice for a lower-carb, higher-nutrient alternative. this cauliflower fried rice recipe offers a delightful combination of savory beef, crunchy rice, and a creamy fried egg yolk.
Cauliflower fried rice is a quick and easy dish to cook up that stores well and reheats great as well. If you’re meal prepping this for lunch at work, the fried egg may be better cooked through. Or you can simply cook the egg when you’re ready to reheat the rest of the dish.
Cauliflower offers a ton of reasons to substitute it in for rice. Cauliflower fried rice is going to be lower in calories, gluten free, and easier to digest. This makes the recipe perfect for a workday lunch. It’ll fill you up with delicious, nutritious food without weighing you down or making you feel sluggish.
Beef Cauliflower Fried Rice with Fried Egg
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 ounces ground beef (lean)
- 2 each eggs
- 3 cups cauliflower rice
- 1/2 cup shredded carrots
- 1/4 cup red onion (diced)
- 1/3 cup coco aminos
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1/8 tsp pepper
Instructions
- Add olive oil to the saute pan on medium-high heat. Add the red onion and saute until it softens. Then, add the garlic ground beef. Season with garlic powder, onion powder, salt and pepper. Constantly stir the ground beef until it browns and fully cooks (about 6 to 7 minutes)
- Next, add the cauliflower, carrots, and cabbage and continue to stir until they soften (about 3 to 5 minutes)
- Then, season with coco aminos and mix well
- Remove from the pan and set aside in a serving dish
- Heat another pan on medium-high heat and add 1 tbsp of olive oil. Crack the eggs into the pan and cook for 3 to 5 minutes until the egg whites have fully cooked through
- Place the eggs on top of the cauliflower rice
Salmon with Cucumber Bacon Slaw
This meal prep baked salmon is one of the easiest ways to cook salmon and is incredibly nutritious. Cooking the bacon and salmon in the same sheet pan at the same time makes this so much faster and easier to clean up. Salmon provides lean protein and healthy fats, making it an excellent meal prep choice to maintain muscle mass and support a healthy metabolism.
The cucumber bacon slaw not only adds flavor to the dish but also introduces a variety of textures and colors. The cucumber balances the turkey bacon with a refreshing flavor and complements the richness of the meal prep baked salmon. The slaw can also keep the fridge nicely so you can make multiple servings at the beginning of the week and pair it with proteins to complete meals.
incorporating this meal prep baked Salmon with Cucumber Bacon Slaw into your routine offers an amazing combination of nutritiousness, flavor, and convenience. This meal prep recipe provides essential nutrients for a healthy life as well as tasting fantastic. It’s a delicious and easy choice for those striving to maintain a balanced and nutritious diet amidst the demands of a busy lifestyle.
Salmon with Cucumber and Bacon Slaw
Equipment
- knife
- cutting board
- mixing bowl
- sheet pan
- oven
Ingredients
Salmon and seasonings
- 12 oz salmon
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Cucumber Salad
- 2 slices turkey bacon
- 1 each cucumber (diced)
- 1 each lemon
- 1/4 cup mayonaise
- 1 tbsp chives (chopped)
- 1/4 tsp salt
- 1/8 tsp pepper
Instructions
Salmon and Bacon
- Preheat your oven to 400F
- Place the salmon on a sheet pan and season it with paprika, garlic powder, onion powder, and salt and pepper. Coat it with olive oil
- Place the bacon next to the salmon on the same sheet pan
- Place the sheet pan in the oven for 15 minutes until the salmon cooks through
- Remove both the salmon and turkey bacon from the oven
- Let the turkey bacon cool for a few minutes and then chop into small pieces
Cucumber Salad
- In a bowl, add the diced cucumber, cooled bacon, lemon juice, chives, and mayo. Season with salt and pepper Mix until the cucumber is fully coated with the mayo
- Serve the cucumber mixture with the salmon
Ground Beef with Chayote Squash
Ground beef is an incredibly versatile protein, we’ve written about it before. Ground beef with Chayote Squash is a delicious and healthy meal that’s easy to meal prep. Ground beef is one of the easiest ingredients to cook properly, it takes well to tons of different seasonings, and cooks quickly. The other reason ground beef is so popular, it’s affordable. Ground beef is one of the most accessible protein options. That’s why we love it for meal prepping. Ground beef is an essential part of the busy week meal prep routine.
Chayote squash brings a fresh and unique dimension to your culinary repertoire. Its mild, crisp texture and slightly sweet flavor make it a versatile addition to a wide array of recipes. This tropical vegetable is also packed with essential nutrients, including vitamins, minerals, and dietary fiber, making it a healthy choice for those looking to maintain a balanced diet. Mixed with ground beef, the chayote provides a nice crunch and absorbs the flavors from the spices very well. It’s easy to balance the flavor of the squash so this dish is well balanced and if you need to tweak the seasonings to your preferences you can always adjust the recipe.
Ground beef with Chayote Squash is a great way to introduce squash into your meal prep and it’s quick to whip up. It’s perfect for lunches at work or a quick family dinner. You can adjust the volume for more meals and the dish maintains its texture and flavor after reheating days later.
Ground Beef with Chayote Squash
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz ground beef (lean)
- 1 each chayote squash (cut into 1/2 inch cubes)
- 1/2 cup cherry tomatoes (sliced)
- 1/4 cup red onions (diced)
- 1/2 cup tomato sauce
- 1/4 cup chopped cilantro
- 1/4 cup Coco Aminos
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your Saute Pan on Medium High Heat
- Add oil to the saute pan and saute the red onions until they soften. Next, add the ground beef and season with salt. Cook until golden brown (about 6 to 7 minutes)
- Next, add 1/4 cup coco aminos, garlic powder, and onion powder and mix well
- Then, add the tomato sauce and chayote squash and stir the mixture
- Cook until they soften (5 to 7 minutes)
- Then add the cherry tomatoes and cilantro at the end as garnish
Grilled Beef and Roasted Veggies
Grilled beef with roasted veggies is a perfect meal prep for week day dinners and the leftovers make great meal prepped lunches. Deliciously marinated with a blend of spices, you likely already have in the spice rack, and olive oil makes this recipe flavorful as well as low calorie. The recipe is very versatile and can be adapted to a ton of combinations of spices, proteins, and vegetables. We use flank steak in our recipe however ribeye or sirloin will work as well. You just need to adjust your cooking times based on the thickness. Learning the cooking method and balancing the grilled beef with roasted veggies and the spice blend will open up a whole new set of combinations. That’s why we love this versatile recipe.
In this recipe we use an indoor grill/griddle for our grilled beef and the same cooking instructions apply to any grill as long as you set your heat appropriately.
Bell peppers and squash are great vegetables for roasting. The flavors are smooth and bold enough to blend well with the spices and a flavorful protein. Many different veggies can work in this recipe though. Try your own combinations the next time you make our grilled beef and roasted veggies recipe.
Grilled Beef and Roasted Veggies
Equipment
- knife
- cutting board
- tongs
- indoor grill pan
- oven
Ingredients
- 12 oz flank steak
- 1 each orange bell pepper (sliced)
- 1 each red bell pepper (sliced)
- 1 each zucchini squash (sliced into coins)
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Preheat the oven to 400F
- Preheat the indoor grill on medium-high heat
- In a small bowl, mix together seasonings
- Marinate the flank steak with half of the seasonings and coat with half of the olive oil
- Place the beef on the preheated indoor grill and sear the beef on each side for 2-3 minutes
- Remove the beef from the indoor griddle/grill and place it on a sheet pan.
- Place the veggies on a sheet pan next to the beef and drizzle with the rest of the olive oil and sprinkle them with the rest of the seasonigns
- Place the sheet pan in the oven for 15 minutes until the beef cooks all the way to an internal temperature of 145F.
- After the beef cooks, let it rest for a few minutes before slicing into thin strips
Chicken Sausage and Leeks
Chicken sausage and leeks is a delicious take on sausage and veggies. This is a fantastic recipe for weeknight dinners. It’s easy and quick to make so even when you’re exhausted you can whip this up quickly without many ingredients. Convenience is one of the main reasons people break their diets. Instead of going to get fast food, just chop some ingredients up and toss them in a pan. You’d be amazed by what a simple dish like this can deliver in flavor and satisfaction
Our take on sausage and veggies replaces traditional sausage with chicken sausage. Chicken sausage is the healthier, leaner version and tastes great if a little different. This swap is a great option in a lot of sausage based recipes, offering more protein and lower fat. Accompanying the sausage is of course the leeks as well as bell peppers and celery. This delicious combinations of vegetables are rich in vitamins and dietary fiber that will benefit digestion and the immune system.
The dish begins with sautéing the leeks until they soften and release their sweet, mild flavor, a process that fills your kitchen with a warm, inviting aroma. The chicken sausage is then browned, adding a savory depth that complements the leeks perfectly. The dish can be cooked in one pan, minimizing cleanup and maximizing convenience.
This is a versatile recipe so making swaps on veggies or protein is completely fine. Don’t have celery, swap it for fennel, onions, or carrots and enjoy your own twist on the recipe.
Chicken Sausage and Leeks
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 4 each chicken sausage links (sliced, 3 oz each)
- 1 bundle fresh leeks
- 1 each green bell pepper (diced)
- 1 each red bell pepper (diced)
- 1 cup celery (diced)
- 1/4 tsp paprika
- 1/4 tsp italian seasoning
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Wash and rinse your vegetables
- Thinly slice the leeks cross wise, using the white parts of the leeks
- Add olive oil to a saute pan on medium-high heat.
- Add the sausage and cook through until golden brown (about 3 to 5 minutes), then remove it from the pan
- Then add the leeks and stir for 2-3 minutes (add another tbsp of oil if needed to coat the pan)
- Add the diced peppers and celery. Season with paprika, italian seasoning, garlic powder, salt and pepper. Cook for another 2-3 minutes until they have wilted
- At the end, add the sausage back to the pan and mix well
Tilapia with Zucchini and Bell Peppers
Sheet pan meals are great for meal prepping. Our Tilapia with Zucchini and Bell Peppers meal prep recipe is quick and delicious. The perfect seafood recipe for dinner on a busy week.
Tilapia with Zucchini and Bell Peppers is a delicious, nutritious seafood meal prep that is a little different from the usual weeknight dinners. Tilapia is a lean white fish, packed with protein that has a mild, delicate flavor. It has less of a fishy flavor which makes it very versatile. The soft, flaky meat of Tilapia easily melts in your mouth and absorbs the sweet flavors of the bell peppers.
The bell peppers not only impart sweet notes on the Tilapia but they also add vibrancy to the dish. While the Tilapia brings protein, vitamin B12 and a series of other nutrients, the bell peppers provide vitamin C, which is great for your immune system. They are also rich in antioxidants. Bell peppers bring a crisp bite with a refreshing flavor that lightens the meal. The different colors of bell peppers designate the ripeness of the pepper, the green peppers bring a slightly bitter taste, while red, orange, and yellow are sweeter and milder. A mix of bell peppers can bring balance to your meal.
The last component to the dish is the zucchini which rounds out the nutrition and is low in calories and carbohydrates. High in fiber, vitamin A and C, zucchini is beneficial to weight management, skin health, and immune system. The additional water content of zucchini can also help bring a bit of moisture to the dish in case you over cook anything.
Sheet pan seafood dinners are quick and nutritious. Cut the veggies, preheat the oven, and place everything on a sheet pan. That’s it, you’re done.
Tilapia with Zucchini and Bell peppers
Equipment
- knife
- cutting board
- sheet pan
- oven
Ingredients
- 12 o tilapia
- 1 each zucchini squash (sliced)
- 1 each red bell pepper (sliced)
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your oven to 425F
- Place the tilapia and sliced vegetables on a sheet pan. Season tilapia and veggies with paprika, garlic powder, onion powder, and salt. Coat with olive oil
- Place the sheet pan in the oven for 15 minutes until the fish cooks through and the veggies are tender
Shrimp with Pesto Zoodles
Shrimp with pesto “zoodles”, zucchini spirals, is an elegant looking and tasting dish that is so easy to make. This is a perfect dish for two on a busy weeknight. It feels fancy and is very quick to cook as well as requiring very few dishes so the clean up is quick as well. This take on a classic is also gluten free while still packing the flavor.
We all crave pasta but it doesn’t always fit into our diets. Using zucchini spirals instead of traditional pasta offers several advantages, making it a popular choice for those seeking a healthier or more dietary-flexible option. Lower in calories and carbs, zoodles are better for weight management diets like keto. Zucchinis are more nutritious than traditional noodles as well with vitamin C, potassium, and dietary fiber. They also bring a freshness to the dish that pairs well with the shrimp for a light and impactful meal.
The shrimp with pesto bring Mediterranean flavors together in classic form along with the health benefits. The pesto sauce is lower in calories and acid while the shrimp are a great lean protein. On top of the zoodles, this is a very healthy option for weight management and muscle growth.
When meal prepping shrimp with pesto zoodles, consider keeping the zoodles separate from the sauce. This way you can store them in containers separately and simply combine them together when you’re ready to eat. This will maintain the texture of the zoodles better and since both foods reheat quickly, it makes for a great lunch option.
Shrimp with Pesto Zoodles
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz shrimp (peeled and deveined)
- 1/2 cups cherry tomatoes (sliced)
- 2 cups Zucchini Spirals
- 2 tbsp basil pesto sauce
- salt and peper (as needed)
Instructions
- In a saute pan over medium to high heat, add the basil pesto. Add the zucchini spirals and stir until it is completely coated with the basil pesto
- Remove from the pan and set aside in a serving dish
- Add the shrimp to the saute pan and cook through until it is pink (about 3 to 4 minutes)
- Add the cherry tomatoes and mix in with the shrimp
- Remove the shrimp and tomato mixture from the pan and place it on top of the zucchini spirals. Season with salt and pepper as needed
Shrimp with Andouille Sausage
This southern comfort classic, shrimp with andouille sausage, is bold, flavorful, and can pack a kick. The fresh shrimp provides the sweet notes necessary to balance the smoky, spicy flavor of the andouille sausage. A Cajun-stye, andouille sausage is irreplaceable for this recipe. This is a great recipe for cold evenings, friendly gatherings, hearty lunches, really any time you are looking for a dynamic and powerful meal. The taste of Louisiana in every bowl.
Although elements are necessary for a true shrimp with sausage meal, the rest of the spices and volume of each ingredient can be adjusted to taste. If you’re looking for something less spicy, tone down the sausages and cayenne pepper. You can also add sweetness to cut the spice. Try different vegetable mixes to match your preferences. Add a loaf of bread or toss it with pasta for a bit more carbohydrates.
Start with the classic though and enjoy the sweet, spicy flavors of a delicious shrimp with andouille sausage meal.
Shrimp with Andouille Sausage
Equipment
- knife
- cutting board
- spatula
- sauce pot
Ingredients
- 8 oz shrimp (peeled and deveined)
- 2 each pre-cooked andouille sausage links (3 oz each)
- 1 8 ounce can of tomato sauce
- 1/4 cup celery (diced)
- 1/4 cup white onions (diced)
- 1 each green bell pepper (diced)
- 1 each garlic clove (minced)
- 2 tbsp green onions (chopped)
- 1 each bay leaf
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/8 tsp cayenne pepper
- 1/8 tsp oregano
- 1/4 tsp salt
- 1 tbsp olive oil
Instructions
- Slice the sausage into coins
- Add olive oil to a sauce pot on medium-high heat
- Add the onions, peppers, celery, garlic and stir until softened for 2 to 3 minutes
- Stir in the sausage and season with paprika, garlic powder, oregano, cayenne pepper, and salt. Stir in the bay leaf and add the tomato sauce. Add 1 cup of water and bring the mixture to a boil. Once it boils, reduce the heat low-heat and simmer for about 5-10 minutes
- Finally, add the shrimp and cook for 3 to 4 minutes until the shrimp is pink and cooked through
- Stir in the green onions for garnish
Open Faced Omelette
Equipment
Ingredients
Instructions