Tag: low carb

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Easy Sautéed Zucchini: A Healthy Meal Prep Side Dish You’ll Love

Sauteed Zucchini Strips

Busy weeknights don’t have to mean boring meals—this easy recipe for sautéed zucchini is your new go-to meal prep side dish! If you’re short on time but still want to eat healthier, this quick and budget-friendly dish delivers flavor, nutrition, and simplicity. No fancy equipment or hard-to-find ingredients here—just real food, real fast. In this post, you’ll get everything you need to whip up this versatile side in under 15 minutes, plus smart tips to help you prep ahead and pair it with delicious meals all week long. Let’s make healthy eating easier—one zucchini at a time!

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

Calories: 36kcal | Carbohydrates: 3g | Protein: 1g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 299mg | Potassium: 260mg | Fiber: 1g | Sugar: 2g | Vitamin A: 196IU | Vitamin C: 18mg | Calcium: 16mg | Iron: 0.4mg

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Sauteed Zucchini Strips
Sauteed Zucchini Strips

Easy Sauteed Zucchini

This easy sautéed zucchini recipe is a quick, healthy side dish made with simple ingredients, perfect for meal prep and busy weeknight meals.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 2
Calories 36 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 1 zucchini
  • 1 teaspoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Slice the zucchini into ¼-inch sticks.
  • Heat a bit of oil in a pan over medium-high heat. Once hot, add the zucchini and let it sear undisturbed for 2 to 3 minutes per side, until the flesh turns golden brown and the texture is tender. Use tongs to gently turn and move the pieces.
  • Finish with a sprinkle of garlic powder and salt to taste.

Video

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: 36kcalCarbohydrates: 3gProtein: 1gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 299mgPotassium: 260mgFiber: 1gSugar: 2gVitamin A: 196IUVitamin C: 18mgCalcium: 16mgIron: 0.4mg

Why You Need to Make This

  • Quick Cook Time – Ready in 10–15 minutes flat.
  • Minimal Ingredients – Less chopping, fewer dishes!
  • Versatile Flavor – Pairs with almost any protein.
  • Low in Calories, Big in Flavor – Perfect for health goals.
  • Budget-Friendly – Zucchini is affordable and available year-round.
  • Stores Well – Holds up beautifully for 3–4 days in the fridge.
  • Naturally Gluten-Free & Plant-Based – Fits many lifestyles.

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need

  • Zucchini – The star! Mild, tender, and quick to cook.
  • Olive Oil – Adds richness and helps with that golden sear.
  • Garlic – Brings a savory kick and depth of flavor.
  • Salt & Pepper – Essential seasoning to enhance the natural taste.
  • Optional: Red Pepper Flakes or Italian Seasoning – For a little heat or herby boost.
Sauteed Zucchini Strips

How to Saute Zucchini

  • Cut the zucchini into ¼-inch thick sticks, making sure they’re all about the same size so they cook evenly.
  • Heat a tablespoon of oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, add the zucchini sticks in a single layer without overcrowding the pan. Let them cook undisturbed for 2 to 3 minutes on each side until the flesh is golden brown and the zucchini is fork-tender. Use tongs to gently flip and stir them during cooking.
  • Once done, sprinkle with garlic powder and salt, and give them a quick toss to coat evenly.

Reference the recipe card below for detailed instructions.

Sauteed Zucchini Strips

Meal Prep Tips for Zucchini

  • Serve with grilled chicken and brown rice.
  • Toss into pasta with cherry tomatoes and parmesan
  • Add to a quinoa bowl with chickpeas and tahini sauce
  • Mix into scrambled eggs or a breakfast burrito
  • Top on avocado toast for a veggie boost
  • Use as a side for salmon and sweet potatoes.
Sauteed Zucchini Strips

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Stuffed Lasagna Peppers

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Frequently Asked Questions

Can I use yellow squash instead of zucchini?

Absolutely! They cook the same and taste similar.

How do I prevent soggy zucchini?

Don’t overcrowd the pan—cook in batches if needed.

Can I freeze sautéed zucchini?

Technically yes, but texture will be softer after thawing.

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Smoked Salmon and Cucumber Salad

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

If you’re busy, hungry, and ready to finally enjoy a healthy meal prep routine that doesn’t feel like a chore, this smoked salmon and cucumber salad is your new go-to. Let’s face it: most people want to eat better, but complicated recipes and pricey ingredients get in the way. That’s where this easy recipe comes in—it’s light, satisfying, takes just minutes to make, and doesn’t break the bank. In this post, you’ll learn how to whip up a flavor-packed salad that’s perfect for busy weekdays, meal prep success, or anytime you need a refreshing, protein-rich dish fast.

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

Calories: 128kcal | Carbohydrates: 11g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 426mg | Potassium: 666mg | Fiber: 3g | Sugar: 5g | Vitamin A: 504IU | Vitamin C: 40mg | Calcium: 51mg | Iron: 1mg

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hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Smoked Salmon Cucumber Salad

This smoked salmon and cucumber salad is a refreshing, protein-packed meal prep recipe made in minutes with simple, flavorful ingredients.
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Prep Time 10 minutes
Course lunch
Cuisine American, Asian
Servings 2
Calories 128 kcal

Equipment

  • knife (or mandoline)
  • cuttiing board
  • mixing bowl
  • tongs

Ingredients
  

  • 4 oz smoked salmon (hot smoked or cold smoked)
  • 1 cucumber (peeled and thinly sliced)
  • 1 roma tomato (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1 lemon (cut into wedges)
  • 1 tablespoon everything but the bagel seasoning
  • 1 package roasted seaweed snack sheets (.14 oz)

Instructions
 

  • Remove smoked salmon from the package and use a fork (or your hands) to shred it into bite-sized pieces. Add to a mixing bowl.
  • Add sliced cucumber, diced roma tomato, and thinly sliced red onions.
  • Squeeze in the juice of a fresh lemon.
  • Sprinkle in half the everything bagel seasoning and crumble in the seaweed snack sheets.
  • Use tongs to gently toss everything until well mixed.
  • Serve immediately or store in an airtight container. Top with the remaining seasoning before serving for extra crunch and pop!
  • For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Video

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: 128kcalCarbohydrates: 11gProtein: 13gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 31mgSodium: 426mgPotassium: 666mgFiber: 3gSugar: 5gVitamin A: 504IUVitamin C: 40mgCalcium: 51mgIron: 1mg

Why You’ll Love This for Meal Prep:

  • No cooking required – Perfect for hot days or no-stove meal prep.

  • Takes 10 minutes or less – Hello, stress-free weekday lunches!

  • High-protein and hydrating – Smoked salmon and cucumber are a dream team.

  • Fresh but savory – Everything bagel seasoning + seaweed = BIG flavor.

  • Budget-friendly ingredients – No fancy equipment or overpriced produce here.

  • Stays fresh for days – Ideal for prepping 2–3 servings ahead of time.

  • Portable and packable – Great for work lunches or post-gym fuel

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • 4 oz smoked salmon (hot or cold smoked): Rich in omega-3s and protein. Adds a savory, smoky depth with zero prep time.

  • 1 cucumber (peeled and sliced): Hydrating, crunchy, and cooling. Balances out the saltiness.

  • 1 roma tomato (diced): Juicy, slightly acidic, and adds color and freshness.

  • ¼ cup red onions (thinly sliced): Gives the salad bite and zing.

  • 1 tablespoon everything but the bagel seasoning: Adds that bold, all-in-one flavor hit.

  • 1 package roasted seaweed snack sheets (.14 oz): Brings a pop of umami and crunch.

  • Juice of 1 lemon: Helps brighten and tie all the flavors together.

Easy Recipe Steps

  1. Shred the smoked salmon: Remove the salmon from its package. If it’s in larger pieces, use a fork or clean hands to gently flake it into bite-sized chunks. Add it to a large mixing bowl.

  2. Slice and dice the veggies: Peel and thinly slice the cucumber into rounds or half-moons. Dice the roma tomato into small chunks. Thinly slice the red onion (use a sharp knife or mandoline for extra thin pieces). Add everything to the bowl with the salmon.

  3. Add some brightness: Squeeze the juice of one fresh lemon over the mixture. This helps balance the flavors and keeps everything tasting fresh.

  4. Add flavor boosters: Sprinkle in half of the everything but the bagel seasoning. Crumble the roasted seaweed snack sheets with your hands and add them to the bowl.

  5. Toss it all together: Use tongs or a large spoon to gently mix everything until evenly combined. Try not to overmix—just enough to distribute flavors without breaking up the ingredients too much.

  6. Finish and store or serve: Transfer the salad to a serving dish or meal prep containers. Sprinkle the remaining seasoning on top just before serving for added crunch and flavor. Store in the fridge in an airtight container for up to 3 days.

  7. Tip: For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Reference the recipe card below for detailed instructions.

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Meal Prep Pairing Tips

  • Serve with a side of brown rice or quinoa for a heartier meal.

  • Add a slice of whole grain toast or pita for extra fiber and satisfaction.

  • Pair with a fruit salad or citrus wedges for a sweet contrast.

  • Toss in some avocado for healthy fats and creamy texture.

  • For a fun twist, wrap it all up in a rice paper sheet for a spring roll vibe!

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

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Frequently Asked Questions

Hot smoked or cold smoked salmon—what’s better?

Either works! Hot smoked is flakier and more “cooked,” cold smoked is softer and more like lox.

Can I substitute the seaweed snacks?

You can skip them or use crispy kale chips.

What if I don’t have everything bagel seasoning?

Use a mix of sesame seeds, garlic powder, onion flakes, and a pinch of salt.

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Sesame Ginger Beef and Cabbage Stir Fry

beef and cabbage stir fry

Let’s be honest—after a long day at work, the last thing you want to do is figure out what’s for dinner. But what if I told you that this Sesame Ginger Beef & Cabbage Stir-Fry is not only delicious and crave-worthy, it’s also the perfect meal prep to power you through the week? Packed with flavor, loaded with veggies, and ready in under 30 minutes—this one’s a keeper!

This is a no-fuss, bold, and satisfying recipe that’ll have you skipping the delivery app and feeling proud of your homemade skills. Let’s get cooking!

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

Calories: 318kcal | Carbohydrates: 13g | Protein: 41g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 102mg | Sodium: 1633mg | Potassium: 977mg | Fiber: 3g | Sugar: 5g | Vitamin A: 4715IU | Vitamin C: 26mg | Calcium: 127mg | Iron: 4mg

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beef and cabbage stir fry

beef and cabbage stir fry

Sesame Ginger Beef and Cabbage Stir Fry

This Sesame Ginger Beef and Cabbage Stir-Fry is a quick, flavorful, and budget-friendly meal prep recipe perfect for busy weeknights.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 318 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

For the Beef and Vegetables:

  • 12 oz flank (thinly sliced, sirloin also works great)
  • 1/2 white onion (sliced)
  • 2 garlic cloves (peeled and sliced)
  • 1/2 cup baby carrots (thinly sliced)
  • 2 cups napa cabbage (sliced)
  • 2 tablespoons green onions (thinly chopped, for garnish)

For the Sesame Ginger Sauce:

  • 3 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1/4 teaspoon sugar
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch
  • 1 tablespoon ginger (peeled and minced)

Instructions
 

  • Prep Before You Sizzle: Slice your beef and chop your veggies. In a small bowl, whisk together all the sauce ingredients and set it aside. Meal prep rule #1: Mise en place = peace of mind.
  • Sear That Beef: Heat a skillet on high, drizzle in some olive oil, and toss in the beef. Sauté for 3–4 minutes until browned and cooked through.
  • Flavor Boost: Add the onion and garlic to the pan. Stir for about a minute until fragrant and slightly softened. Your kitchen will smell amazing.
  • Veggies + Sauce = Magic: Add the carrots and napa cabbage. Stir until they soften. Then, pour in your homemade sesame ginger sauce. Stir well to coat everything and let it cook until the sauce thickens and clings to every bite.
  • Garnish & Go: Top with chopped green onions and give it one final toss. Boom—done!

Video

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: 318kcalCarbohydrates: 13gProtein: 41gFat: 11gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 102mgSodium: 1633mgPotassium: 977mgFiber: 3gSugar: 5gVitamin A: 4715IUVitamin C: 26mgCalcium: 127mgIron: 4mg

Why This Stir-Fry Is a Meal Prep Powerhouse:

  • Healthier Than Takeout: You control the oil, sodium, and sugar—no mystery ingredients here!

  • Weeknight Hero: Takes less than 30 minutes, start to finish. That’s faster than delivery!

  • Protein-Packed: Lean beef keeps you satisfied longer—no mid-afternoon crashes.

  • Veggie-Loaded: Napa cabbage and carrots add crunch, color, and nutrients.

  • Budget-Friendly: A few simple ingredients = 3–4 servings at the cost of one takeout order.

  • Flavor Explosion: Savory, gingery, and just a little sweet—this sauce is next-level.

  • Reheats Like a Dream: Tastes just as good (if not better!) the next day. Perfect for lunch or dinner.

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Ingredients You’ll Need:

  • Beef (12 oz thinly sliced): This is your main source of protein and the heart of the dish. Flank steak or sirloin works well. Thinly sliced beef cooks quickly and absorbs flavor well, making it perfect for stir-frying. It adds richness and a savory bite that pairs beautifully with the bright, tangy sauce and crisp vegetables.

  • White Onion (½ sliced): Onions bring natural sweetness and depth to the dish. When cooked, they soften and mellow out, creating a flavor base that complements both the beef and the sauce. Plus, they add a subtle crunch if left slightly underdone—great for texture contrast.

  • Garlic (3 cloves, thinly sliced): Garlic infuses the dish with that signature aromatic kick. When sautéed, it becomes slightly nutty and rounds out the savory flavors. It’s a pantry staple that makes everything taste more “home-cooked.”

  • Baby Carrots (½ cup, thinly sliced): These bring in a natural sweetness and a bit of crunch. Carrots hold up well in stir-fries and balance out the savory and tangy notes in the sauce. Plus, they’re loaded with nutrients like beta-carotene for eye health!

  • Napa Cabbage (2 cups, sliced): Light, slightly sweet, and tender, napa cabbage wilts just enough to soak up the sesame ginger sauce without losing its texture. It bulks up the dish, making it more satisfying and veggie-packed—great for volume eating if you’re watching your calories.

  • Green Onions (2 tbsp, chopped – for garnish): These finish the dish with a fresh pop of flavor and color. They’re mild but aromatic, and add that classic stir-fry “zing” right at the end. Don’t skip ‘em—they make a difference!

  • Soy Sauce (3 tbsp): This is the salty umami base that gives the dish its signature savory flavor. It balances everything out and ties the beef and veggies together.

  • Rice Wine Vinegar (1 tbsp): This brightens the sauce and adds a gentle tang that cuts through the richness of the beef. It helps balance sweet, salty, and savory.

  • Sugar (¼ tsp): Just a touch helps balance the saltiness of the soy sauce and enhances the natural sweetness of the carrots and onion. It’s not a “sweet” sauce—it’s all about balance!

  • Sesame Oil (1 tsp): Tiny amount, BIG flavor. Sesame oil adds a toasty, nutty aroma that screams “Asian takeout,” but in the best homemade way. It’s rich, so a little goes a long way.

  • Cornstarch (1 tsp): This thickens the sauce and helps it coat the beef and vegetables beautifully. Without it, the sauce would be too runny and not cling as well.

  • Minced Ginger (1 tsp): Ginger brings warmth, freshness, and zing. It’s energizing and adds a clean, sharp note that brightens the whole dish—great for digestion too!

beef and cabbage stir fry

How to prepare Sesame Ginger Beef and Cabbage Stir Fry

  1. Prep Everything First: Start by prepping all your ingredients so everything is ready when it’s time to cook. Slice the beef into thin strips (across the grain for tenderness). Slice the onion, garlic, carrots, and napa cabbage. In a small bowl, mix together the sauce ingredients: soy sauce, rice wine vinegar, sugar, sesame oil, cornstarch, and minced ginger. Stir well until the cornstarch is fully dissolved. Set the sauce aside—you’ll need it soon!

  2. Cook the Beef: Heat a large skillet or wok over high heat. Once hot, add a small drizzle of olive oil (about 1 tablespoon). Swirl it around the pan, then carefully add your sliced beef. Spread it out in a single layer and let it sear undisturbed for about 1–2 minutes to get some browning. Then stir and cook for another 1–2 minutes until the beef is fully cooked and browned on all sides. Remove from heat if you’re unsure—no pink should be visible.

  3. Sauté Onion & Garlic: Add the sliced onion and garlic directly into the pan with the cooked beef. Stir them around and let them cook for about 1 minute until they start to soften and become fragrant. You’re just looking for the onions to look slightly translucent and the garlic to smell amazing—not browned.

  4. Add the Veggies and sauce: Add the sliced carrots and napa cabbage and stir for a minute. Give your sauce one more stir (the cornstarch may have settled at the bottom), then pour it into the hot pan. Stir everything together really well so that all the beef and veggies are coated in the sauce. Continue to cook for 2–3 more minutes, stirring frequently, until the sauce thickens slightly and the cabbage has softened but still has a bit of crunch.

  5. Finish and Garnish: Turn off the heat and sprinkle the chopped green onions on top. Give everything one last gentle toss to mix it in. Let it cool slightly before portioning it out into containers for meal prep—or serve it hot with your favorite rice or noodles.

beef and cabbage stir fry

Meal Prep Tips for Beef Stir Fry

  • Add a Carb Base: To make your meal more filling, pairi it with brown rice or rice noodles. Use cauliflower rice as a low-carb option

  • Include a fresh crunch: Cucumber salad with rice vinegar and sesame seeds is a great option.

  • Top with extra flavor: Toasted sesame seeds add a nice nutty crunch. Crushed peanuts or cashews are also a great option

beef and cabbage stir fry

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Frequently Asked Questions

Can I use pre-shredded cabbage or bagged coleslaw mix instead of napa cabbage?

Absolutely! Pre-shredded cabbage or coleslaw mix is a great time-saver. Just make sure it doesn’t include dressing—just plain veggies. Napa cabbage is more tender and delicate, but green or savoy cabbage also works.

The sauce didn’t thicken—what went wrong?

Make sure your pan is hot when you add the sauce, and that you stirred the cornstarch mixture before pouring (it settles quickly). If needed, let it simmer for another minute or two to thicken up. You can also dissolve a little more cornstarch in water and stir it in.

What if I don’t have rice wine vinegar?

You can substitute it with apple cider vinegar or white vinegar.

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Spicy Cilantro Beef Stir Fry

sliced beef stir fry with cilantro and red chili sauce

Hey, home chefs! If you’ve been craving that spicy, saucy, sizzling beef from your favorite takeout spot but want to keep things healthier and easier, this recipe is for you. Today, we’re making Spicy Cilantro Beef Stir Fry — a quick and simple dish that’s packed with flavor, minimal ingredients, and perfect for meal prep.

This is a no-fuss, bold, and satisfying recipe that’ll have you skipping the delivery app and feeling proud of your homemade skills. Let’s get cooking!

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

Calories: 549kcal | Carbohydrates: 4g | Protein: 31g | Fat: 45g | Saturated Fat: 15g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 22g | Trans Fat: 2g | Cholesterol: 121mg | Sodium: 622mg | Potassium: 562mg | Fiber: 1g | Sugar: 1g | Vitamin A: 279IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 4mg

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sliced beef stir fry with cilantro and red chili sauce

sliced beef stir fry with cilantro and red chili sauce

Spicy Cilantro Beef Stir Fry

This Spicy Cilantro Beef Stir Fry is a quick, beginner-friendly meal packed with bold, fresh flavors and perfect for easy meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 549 kcal

Equipment

  • knife
  • cutting board
  • wok or skillet

Ingredients
  

Beef

  • 12 oz beef (thinly sliced: sirloin, flank, or rib eye)
  • 1/4 cup green onions (chopped)
  • 1/4 cup cilantro (chopped)
  • 1 teaspoon olive oil

Chili sauce

  • 1 tablespoon garlic chili oil
  • 1 tablespoon sambal chili paste
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1 teaspoon sesame oil

Instructions
 

  • Prep Your Ingredients: Before you start cooking, make sure to prep all your ingredients: chop the green onions and cilantro, thinly slice the beef, and mix the chili sauce ingredients — garlic chili oil, sambal paste, soy sauce, lime juice, and sesame oil — in a small bowl, then set it aside.
  • Sauté the Beef: Heat up your skillet on high and drizzle in the olive oil. Once it’s hot, add the sliced beef. Stir-fry it for about 3–4 minutes or until it’s fully cooked and browned.
  • Add Green Onions: Toss in the chopped green onions and cook for another minute, just until they soften and become fragrant.
  • Finish with the Sauce: Turn off the heat. While the pan is still hot, drizzle in your pre-mixed spicy chili sauce. Stir well to coat the beef evenly.
  • Garnish and Serve: Sprinkle fresh cilantro over the top and give everything one last gentle toss.
  • Meal Prep & Enjoy!: For meal prep and easy enjoyment, portion the stir fry with your choice of sides: go with steamed rice for a classic takeout-style bowl, toss it with noodles if you’re craving a quick chow mein vibe, or serve it in fresh lettuce wraps for a lighter, low-carb option.

Video

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: 549kcalCarbohydrates: 4gProtein: 31gFat: 45gSaturated Fat: 15gPolyunsaturated Fat: 3gMonounsaturated Fat: 22gTrans Fat: 2gCholesterol: 121mgSodium: 622mgPotassium: 562mgFiber: 1gSugar: 1gVitamin A: 279IUVitamin C: 6mgCalcium: 45mgIron: 4mg

Why You’ll Love This Recipe (Especially If You’re a Beginner!)

  • Beginner-friendly & fast — Ready in under 20 minutes, no complicated steps!

  • Simple, familiar ingredients — You might already have most of these in your pantry.

  • Big takeout flavors, homemade health — Get that satisfying spicy-saucy hit without the heavy oils and sodium overload.

  • Meal prep perfection — Stays delicious for up to 3 days in the fridge.

  • Flexible pairings — Rice, noodles, or lettuce wraps — your choice!

  • Builds cooking confidence — Mastering stir fry is a gateway to endless easy dinners.

  • Fresh herbs = flavor bomb — The cilantro and green onions brighten up the whole dish.

The PrepYoSelf Newsletter

Simple Ingredients for Beef Stir Fry

  • Beef: Beef is the star of this dish! Thin slices cook super fast, which is perfect for busy days or meal prep. It also soaks up the bold flavors of the chili sauce beautifully. I recommend using flank steak or sirloin because they’re tender and flavorful without needing too much work

  • Green Onions: Green onions bring a light, slightly sweet sharpness that balances the richness of the beef. As they cook, they soften and add a mellow onion flavor that brightens the dish without overpowering it.

  • Cilantro: Fresh cilantro adds a burst of freshness right at the end. It cuts through the heat and richness, giving the dish a bright, herby finish. Cilantro is perfect here because it complements spicy flavors and adds that “fresh from the kitchen” vibe.

  • Olive Oil : This helps to sear the beef and carry all the flavors evenly across the dish. Olive oil is a healthier fat option and keeps things simple without competing with the bold chili sauce.

  • Garlic Chili Oil: Adds heat and a rich garlicky flavor that seeps into the beef. Garlic chili oil is a flavor powerhouse that makes this dish taste like it came from a sizzling hot wok at your favorite spot.

  • Sambal Chili Paste: Gives an extra layer of spicy depth and texture. Sambal brings both heat and a slight tang, which wakes up your taste buds!

  • Soy Sauce: Brings that deep umami flavor (umami is the “savory” taste that makes dishes feel hearty). It seasons the beef perfectly while balancing the spice.

  • Lime Juice: The acidity from the lime cuts through the heat and richness, brightening up the whole dish. Fresh lime juice adds that zesty pop that keeps you coming back for another bite.

  • Sesame Oil: Just a small drizzle gives the dish a toasty, nutty aroma that pairs beautifully with the soy sauce and chili flavors. It’s the secret ingredient that makes everything taste just a little more special.

sliced beef stir fry with cilantro and red chili sauce

How to prepare Spicy Cilantro Beef Stir Fry

  1. Prep your ingredients first (mise en place!): Before you start cooking, get everything ready. Slice your beef thinly against the grain — this keeps the meat tender. Chop the green onions and cilantro and set them aside. In a small bowl, mix together all the ingredients for the chili sauce: garlic chili oil, sambal chili paste, soy sauce, lime juice, and sesame oil. Give it a quick stir so it’s ready to go!

  2. Heat up your pan: Place a skillet or large pan on the stove over high heat. Let it get nice and hot — this helps to sear the beef quickly and lock in those juicy flavors.

  3. Cook the beef: Add the olive oil to your hot skillet. Once the oil is shimmering (but not smoking), add the sliced beef in a single layer. Let it sear for about 1-2 minutes before stirring. Stir-fry the beef until it’s fully cooked through and slightly browned at the edges. This should take about 3-4 minutes total, depending on how thin your slices are.

  4. Add the green onions: Toss in your chopped green onions and stir them into the beef. Cook for about 1-2 minutes until they soften and become fragrant. You’ll notice the onions get a little glossy — that’s your sign they’re just right!

  5. Turn off the heat and add the sauce: Once your beef and onions are cooked, turn off the heat completely. Drizzle in your prepared chili sauce. The residual heat from the pan will warm the sauce and help it coat the beef without overcooking it or making it too salty.

  6. Finish with fresh cilantro: Sprinkle the chopped cilantro over the dish and give everything a gentle stir. This final step brightens up the whole dish and adds that fresh, herby flavor.

  7. Serve and enjoy!: Serve your spicy cilantro beef stir fry with steamed rice, noodles, or scoop it into lettuce wraps for a low-carb, fresh option. It’s also great for meal prep — just portion it out into containers for easy grab-and-go meals during the week.

sliced beef stir fry with cilantro and red chili sauce

Meal Prep Tips for Beef Stir Fry

  • Steamed Jasmine Rice: A classic and comforting base. Jasmine rice has a slightly floral aroma that pairs beautifully with the bold chili sauce and juicy beef. Cook a big batch at the start of the week, portion it out, and you’ve got instant meal prep magic.

  • Brown Rice or Quinoa for Extra Fiber: If you want to up your fiber game and feel fuller longer, swap in brown rice or quinoa. These options add a nutty flavor and a little extra chew, making each bite more satisfying.

  • Fresh Lettuce Wraps (Low-Carb Option!): For a lighter, low-carb twist, serve your stir fry in crisp lettuce leaves like romaine or butter lettuce. It’s crunchy, refreshing, and feels like a restaurant-worthy wrap!

  • Noodles for a Takeout Feel: Toss some soba noodles, rice noodles, or even whole wheat spaghetti with a drizzle of sesame oil and lime juice for a full “noodle bowl” experience. Perfect for that comfort food craving.

  • Stir-Fried Veggie Medley: Bulk up your meals with quick stir-fried veggies. Try broccoli, bell peppers, snap peas, or carrots. They add color, crunch, and extra nutrients to balance the spice of the beef.

  • Pickled Veggies or Kimchi for a Flavor Pop: A spoonful of pickled cucumbers, carrots, or even kimchi adds a tangy, fermented kick that balances the rich, spicy beef beautifully. Plus, they’re gut-friendly!

sliced beef stir fry with cilantro and red chili sauce

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Frequently Asked Questions

What cut of beef should I use for stir fry?

Great question! Look for cuts that are tender and cook quickly. Flank steak, sirloin, or even ribeye work well. Just make sure to slice it thinly against the grain — this helps keep the beef tender, not chewy.

Can I make this dish less spicy?

Yes! If you prefer a milder heat, you can reduce or skip the sambal chili paste and use less garlic chili oil. You’ll still get tons of flavor from the soy sauce, lime juice, and sesame oil.

Can I swap the beef for another protein?

Totally! Thinly sliced chicken breast, shrimp, or even tofu work beautifully with this sauce. Just adjust the cooking time depending on your protein.

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Easy Sausage and Cabbage Skillet

sausage and cabbage skillet

If you’re looking for a quick, beginner-friendly meal that’s full of flavor and nutrients, this Sausage and Cabbage Skillet is a must-try! Using pre-cooked chicken sausage and thinly sliced veggies keeps the prep simple and the cook time fast. It’s packed with protein, fiber, and comforting spices to keep you full and energized. Whether you’re meal prepping for the week or whipping up a fast dinner, this one-pan dish makes healthy eating easy and delicious.

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

Calories: 322kcal | Carbohydrates: 13g | Protein: 19g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 80mg | Sodium: 1480mg | Potassium: 197mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2681IU | Vitamin C: 29mg | Calcium: 45mg | Iron: 2mg

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sausage and cabbage skillet

sausage and cabbage skillet

Easy Sausage and Cabbage Skillet

This easy sausage and cabbage skillet is a quick, beginner-friendly meal prep recipe packed with protein, veggies, and bold flavor.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine American
Servings 2
Calories 322 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 8 oz pre-cooked chicken sausage (Marketside Chipotle and Monterey Jack Cheese Chicken Sausage, 2 links)
  • 1/4 cup white onions (diced)
  • 1/4 cup baby carrots (thinly sliced)
  • 2 cup green cabbage (sliced)
  • 1/2 cup water
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Prep first! Chop your onions, slice the carrots thin so they cook fast, slice up the cabbage, and cut the sausage into rounds. Pro tip: thinner slices = faster cooking = less time in the kitchen.
  • Heat up a skillet on medium-high heat and drizzle in your olive oil.
  • Toss in the diced onions and thinly sliced carrots. Sauté them for 2–3 minutes until they start to soften and smell amazing.
  • Sprinkle in your garlic powder, Italian seasoning, salt, and pepper. Add the sliced cabbage and pour in the water to help everything steam. Stir it up!
  • Cook the cabbage until it softens and becomes tender (about 5–7 minutes).
  • Finally, toss in the pre-cooked chicken sausage slices and stir for another 3–5 minutes until the sausage is warmed through and your skillet is bursting with flavor.
  • Serve it up or pack it into your meal prep containers for later!

Video

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: 322kcalCarbohydrates: 13gProtein: 19gFat: 23gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 1480mgPotassium: 197mgFiber: 3gSugar: 5gVitamin A: 2681IUVitamin C: 29mgCalcium: 45mgIron: 2mg

Why This Recipe Is PERFECT For Beginner Meal Preppers:

Pre-cooked sausage = timesaver!  No need to worry about undercooked meat — it’s already cooked, you’re just heating it up.
Thinly sliced veggies cook FAST. Thin carrots and cabbage soften in minutes, cutting down your cooking time big time.
Minimal chopping required. We’re keeping it simple with just a few easy-to-handle ingredients.
One pan wonder. Fewer dishes = less cleanup = a happier you.
Big on flavor, light on effort. Thanks to that chipotle sausage and Italian seasoning, you get bold, smoky, and savory vibes without fancy techniques.
Meal prep-friendly! This dish stores and reheats like a dream. Make it once, enjoy it all week.
Balanced and nourishing. Protein + fiber-packed veggies + healthy fats from olive oil = a meal that fuels your day and keeps you satisfied.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why This Combo Works (For Flavor and Health!)

  • Pre-cooked Chicken Sausage: Since it’s already cooked, this saves you tons of time and cooking steps! Just slice and heat. It’s a good source of protein to keep you feeling full and satisfied. Plus, this variety has a little spicy kick from the chipotle and extra flavor from the cheese, so you get bold taste without needing a complicated sauce.

  • White Onions: Onions add natural sweetness and depth of flavor to balance the spice of the sausage. Onions are low in calories but rich in antioxidants and compounds that may support heart health and immunity. Plus, they make your kitchen smell amazing when cooking!

  • Baby Carrots: Carrots add a natural sweetness and a pop of color. Slicing them thinly helps them cook faster and evenly. Loaded with beta-carotene (hello, Vitamin A!), carrots are great for supporting healthy vision and skin.

  • Cabbage: Cabbage bulks up the dish, making it super hearty and filling, without being heavy. It soaks up the flavors of the sausage and seasoning beautifully. Cabbage is rich in fiber for digestive health, plus vitamins C and K for immune support and bone health.

  • Water: Helps steam the cabbage and carrots so they cook through faster and become tender. Okay, water isn’t adding nutrients, but it’s helping you cook with less oil and maintain moisture in the dish!

  • Garlic Powder: Brings in a warm, savory flavor that compliments both the sausage and the veggies. Garlic contains compounds that support heart health and immune function. Plus, it adds flavor without extra calories.

  • Italian Seasoning: A simple, all-in-one herb blend that brightens the dish and adds depth.

sausage and cabbage skillet

Easy Steps to Make Sausage and Cabbage Skillet

  1. Chop and prep your ingredients first. Dice your white onions into small pieces for even cooking. Slice the baby carrots thinly — this helps them soften quicker in the pan.
    Slice the cabbage into thin strips. Cut your pre-cooked chicken sausage into round slices about ¼ inch thick.

  2. Heat up your skillet. Place your skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds until it shimmers. This means it’s ready!

  3. Sauté the onions and carrots. Add the diced onions and sliced carrots to the skillet.
    Stir occasionally and cook for about 2–3 minutes, until the onions turn slightly translucent and the carrots start to soften.

  4. Add seasoning and cabbage. Sprinkle in the garlic powder, Italian seasoning, salt, and pepper. Add the sliced cabbage on top.
    Pour in the ½ cup of water to help steam the veggies and keep them from sticking.
    Stir everything together well so the seasonings coat all the veggies evenly.

  5. Cook the cabbage. Let the mixture cook for about 5–7 minutes, stirring occasionally.
    You’ll see the cabbage soften and shrink down as it cooks — that’s perfect!

  6. Add your sliced chicken sausage to the skillet. Stir well and cook for another 3–5 minutes, just until the sausage is heated through. Since it’s pre-cooked, you’re just warming it up and letting the flavors come together.

  7. Serve and enjoy! Once everything is hot and the veggies are tender, remove from heat.

sausage and cabbage skillet

Healthy Meal Prep Pairing Tips for Your Sausage & Cabbage Skillet

  • Add a Complex Carb for Energy: Your body needs carbs for energy, especially if you’re prepping lunches to power through busy days. Ideas: Brown rice, quinoa, whole grain pasta, or roasted sweet potatoes. These will soak up the tasty juices from the skillet and keep you full longer.

  • Include a Fresh Side Salad or Crunchy Veggies: Adding fresh veggies boosts fiber, hydration, and gives your meal a refreshing crunch. Ideas: Pair with a simple cucumber and tomato salad, or snack on raw bell peppers, celery, or sugar snap peas on the side.

  • Top with a Healthy Fat Boost (Optional but Awesome): Healthy fats help with nutrient absorption (especially all that vitamin A from the carrots!). Ideas: Add sliced avocado when you’re ready to eat, sprinkle some sunflower seeds, or drizzle a little extra olive oil.

  • Add a Simple Sauce or Dressing for Variety: It keeps things exciting so you don’t get bored mid-week! Ideas: A light vinaigrette, a squeeze of lemon juice, or even a little mustard-based dressing can brighten up the dish

sausage and cabbage skillet

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Frequently Asked Questions

Can I add more vegetables?

Heck yes! This recipe is super flexible. Try adding bell peppers, zucchini, mushrooms, or spinach. Just slice them thinly so they cook at the same speed.

How do I know when the cabbage is cooked?

Great question! The cabbage is ready when it turns soft, slightly translucent, and easy to chew. It should still have a tiny bit of bite for texture.

Is this recipe spicy?

The sausage has a gentle kick from the chipotle, but it’s not overwhelmingly spicy. If you prefer no heat, go with a milder sausage. If you love spice, feel free to add red pepper flakes!

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One Pot Chicken Cilantro Stew

cilantro chicken thigh stew

Nothing beats the cozy feeling of a warm, home-cooked meal, especially when it’s as easy and flavorful as this One-Pot Chicken Cilantro Stew. This dish is perfect for beginner cooks looking to make something hearty and delicious while embracing the simplicity of meal prepping. With tender, bone-in chicken thighs infused with aromatic spices, fresh cilantro, and a light, comforting broth, this stew is a must-have for your weekly meal plan. Plus, it’s versatile enough to pair with rice, tortillas, or even a side of roasted vegetables for a well-balanced meal. Let’s get cooking!

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

Calories: 356kcal | Carbohydrates: 2g | Protein: 24g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 142mg | Sodium: 265mg | Potassium: 365mg | Fiber: 1g | Sugar: 1g | Vitamin A: 439IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg

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cilantro chicken thigh stew

cilantro chicken thigh stew

One Pot Chicken Cilantro Stew

Juicy, tender chicken simmered in a flavorful broth with fresh cilantro, tomatoes, and warm spices—all in ONE pot! Perfect for meal prep, beginner-friendly, and ridiculously delicious.
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Prep Time 5 minutes
Cook Time 28 minutes
Course Main Course
Cuisine American, Latin
Servings 4
Calories 356 kcal

Equipment

  • knife
  • cutting board
  • pot

Ingredients
  

  • 4 chicken thighs (bone in)
  • 1/4 cup red onions (diced)
  • 1 Roma tomato (diced)
  • 1/2 cup cilantro (fresh and chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 2 cups water
  • 1 tablespoon olive oil

Instructions
 

  • Heat a large pot over medium-high heat and add the olive oil.
  • Place the chicken thighs in the pot, skin-side down, and sear for 3 to 5 minutes until golden brown. Flip and sear the other side for another 2 to 3 minutes.
  • Add the diced onions, tomato, cilantro, salt, paprika, garlic powder, and black pepper to the pot.
  • Pour in the water and stir to ensure the chicken is submerged in the broth.
  • Cover the pot with a lid, reduce the heat to low-medium, and let it simmer for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and is fork-tender.
  • Serve with rice or warm tortillas. You can also shred the chicken and use it for tacos or burrito bowls!

Video

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: 356kcalCarbohydrates: 2gProtein: 24gFat: 28gSaturated Fat: 7gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gTrans Fat: 0.1gCholesterol: 142mgSodium: 265mgPotassium: 365mgFiber: 1gSugar: 1gVitamin A: 439IUVitamin C: 3mgCalcium: 21mgIron: 1mg

Why This Chicken Cilantro Stew Recipe is Great for Meal Prep

  • One-Pot Wonder – Fewer dishes, less cleanup, and all the flavors come together beautifully in one pot.

  • Beginner-Friendly – Simple steps and basic ingredients make this an easy meal to cook and master.

  • Perfect for Meal Prep – Make a batch and enjoy flavorful, protein-packed meals throughout the week.

  • Budget-Friendly – Chicken thighs are an affordable cut of meat that remains juicy and flavorful.

  • Healthy & Nourishing – Packed with protein, fresh herbs, and a light broth that’s satisfying without being heavy.

  • Comfort Food with a Twist – Warm spices and fresh cilantro make this dish both cozy and refreshing.

  • Customizable – Serve with rice, quinoa, tortillas, or roasted veggies for a variety of meal options.

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • Chicken Thighs – Juicy, flavorful, and perfect for slow cooking. The bone adds extra depth to the broth.

  • Red Onion & Roma Tomato – Adds a natural sweetness and depth to the stew.

  • Cilantro – Brightens up the dish with fresh herbal notes.

  • Spices (Paprika, Garlic Powder, Black Pepper, Salt) – A simple yet effective spice blend that enhances the chicken’s natural flavor without overpowering it.

  • Olive Oil – Helps sear the chicken, locking in moisture and flavor.

  • Water – Forms a light, comforting broth that allows all the flavors to meld together beautifully.o the dish.

cilantro chicken thigh stew

Instructions for Easy Chicken Dinner Meal Prep

  1. Heat the pot & sear the chicken: Place a large pot over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the chicken thighs in the pot, skin-side down. Let them sear for about 3 to 5 minutes without moving them—this helps develop a golden, crispy skin. Flip them over using tongs and sear the other side for another 2 to 3 minutes.

  2. Add the flavor boosters: Sprinkle in the diced onions, tomato, and half of the chopped cilantro. Then, season with salt, paprika, garlic powder, and black pepper. Stir gently to coat the chicken with the seasonings.

  3. Simmer to perfection: Pour in the water, making sure the chicken is mostly submerged. Give everything a light stir, cover the pot with a lid, and lower the heat to a gentle simmer. Let it cook for 25 to 30 minutes, or until the chicken is fully cooked (it should reach an internal temperature of 165°F) and is tender enough to pull apart with a fork.

  4. Serve & enjoy: Garnish with the remaining cilantro and serve with rice, tortillas, or your favorite side. You can also shred the chicken and use it for tacos or burrito bowls!

cilantro chicken thigh stew

Meal Prep and Pairing Tips for Chicken Cilantro Stew

  • Pair with: Steamed white or brown rice, roasted sweet potatoes, or a side of sautéed greens for a well-rounded meal.

  • Swap it up: If you don’t have chicken thighs, you can use drumsticks or boneless chicken breast (just reduce the cooking time slightly).

  • Add some heat: Toss in a diced jalapeño or a pinch of red pepper flakes if you love a little spice.

  • Boost the veggies: Add bell peppers, zucchini, or carrots for extra color and nutrients.

  • Make it creamy: Stir in a splash of coconut milk at the end for a richer, slightly tropical flavor twist.

cilantro chicken thigh stew

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Frequently Asked Questions

Can I add more spices?

Of course! Feel free to add cumin, chili powder, or even a squeeze of lime for an extra kick.

What if my stew is too watery?

Let it simmer uncovered for a few extra minutes to reduce the liquid, or mash some of the tomatoes into the broth to thicken it naturally.

Can I make this in a slow cooker?

Yes! Sear the chicken first, then transfer everything to a slow cooker and cook on low for 4 to 6 hours or high for 2 to 3 hours.

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Spicy Sesame Tuna Salad

tuna salad with lettuce and cucumbers

Busy schedule? No problem! This Spicy Sesame Tuna Salad is the ultimate meal prep hack—flavor-packed, pantry-friendly, and ready in minutes! If you’re looking for an easy, protein-rich meal that can be enjoyed cold or hot, this is IT.

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Calories: 291kcal | Carbohydrates: 6g | Protein: 24g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 61mg | Sodium: 889mg | Potassium: 318mg | Fiber: 1g | Sugar: 2g | Vitamin A: 413IU | Vitamin C: 6mg | Calcium: 59mg | Iron: 3mg

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tuna salad with lettuce and cucumbers

tuna salad with lettuce and cucumbers

Spicy Sesame Tuna Salad

This 5-minute Spicy Sesame Tuna Salad is creamy, bold, and packed with protein. Perfect for spring rolls, lettuce wraps, or a melty, toasty sub.
No ratings yet
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Prep Time 5 minutes
Cook Time 3 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 291 kcal

Equipment

  • mixing bowl

Ingredients
  

  • 8 oz packaged tuna
  • 1 tablespoon gochujang sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons cream cheese
  • 2 tablespoons mayonnaise
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • 1/4 cup green onions (chopped)
  • 1 tablespoon lime juice

Instructions
 

  • Drain the tuna well and add it to a bowl.
  • Add the rest of the ingredients to the bowl and carefully fold all the ingredients together until creamy and well combined.
  • Refrigerate it until you are ready to dig in.
  • Enjoy it as a filling for spring rolls, with lettuce wraps, or in a sandwich.

Video

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: 291kcalCarbohydrates: 6gProtein: 24gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 61mgSodium: 889mgPotassium: 318mgFiber: 1gSugar: 2gVitamin A: 413IUVitamin C: 6mgCalcium: 59mgIron: 3mg

Reasons This Spicy Sesame Tuna Salad is a Meal Prep Dream

  1. Fast & Easy – Takes 5 minutes to make. Perfect for busy days when you need something nutritious but don’t have time to cook.

  2. Pantry-Friendly – Uses canned tuna and staple ingredients you likely already have.

  3. High Protein, Low Effort – Tuna is packed with protein, keeping you full and fueled.

  4. Multi-Use Magic – Enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub for a melty, spicy tuna melt.

  5. Balanced & Flavorful – Creamy, spicy, nutty, and tangy all in one bite!

  6. Great for On-the-Go – Prep it in advance, store in the fridge, and grab it when you need it.

  7. Customizable – Add shredded carrots, cucumbers, or avocado for extra freshness

The PrepYoSelf Newsletter

Featured Ingredients

  • Canned Tuna – The star of the show! It’s high in protein, budget-friendly, and super versatile. The mild, flaky texture absorbs all the bold flavors beautifully.

  • Gochujang Sauce – This fermented Korean chili paste adds a deep, spicy-sweet heat that gives the tuna salad a bold, umami-rich kick. It’s what makes this recipe next-level flavorful!

  • Soy Sauce – Adds saltiness and umami depth, enhancing all the other flavors without overpowering them. It also helps balance the heat from the gochujang.

  • Cream Cheese – The secret ingredient for a super creamy texture! It mellows out the spice while making the tuna salad rich and smooth.

  • Mayo – Helps bind everything together while adding extra creaminess and a slightly tangy richness that complements the bold flavors.

  • Sesame Oil – A little goes a long way! This nutty, toasty oil adds depth and brings out the sesame seeds’ flavor, making the whole dish feel more cohesive.

  • Sesame Seeds – These tiny powerhouses add a subtle crunch and an earthy, toasty nuttiness, reinforcing the sesame oil’s flavor.

  • Green Onions – Bring freshness and a mild oniony bite that cuts through the richness, keeping everything light and balanced.

  • Lime Juice – A splash of lime brightens everything up, adding a refreshing, citrusy zing that balances the heat and richness.

tuna salad in a spring roll

Basic Steps to Prepare Spicy Sesame Tuna Salad

  1. Drain the tuna well – Press out as much liquid as possible to prevent the salad from becoming watery. Add the tuna to a mixing bowl and gently flake it with a fork.

  2. Add the remaining ingredients – Spoon in the gochujang sauce, soy sauce, cream cheese, mayo, sesame oil, sesame seeds, chopped green onions, and a squeeze of fresh lime juice.

  3. Mix everything together – Use a spoon or spatula to gently fold the ingredients until fully combined and creamy. Be careful not to over-mix, so the tuna maintains some texture.

  4. Chill and serve – Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. When ready to eat, enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub!

tuna salad with sub sandwich and lettuce

Ways to Enjoy:

  • Cold & Fresh – Wrap it in lettuce wraps or spring rolls for a light yet satisfying meal.

  • Warm & Toasty – Melt it in a sub sandwich for an ooey-gooey, spicy tuna melt.

  • On-the-Go Snack – Scoop it with rice crackers or cucumber slices for a quick bite.

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Frequently Asked Questions

How long does this tuna salad last in the fridge?

It stays fresh for up to 3 days when stored in an airtight container in the refrigerator. Give it a quick stir before serving!

Is there a substitute for gochujang?

If you don’t have gochujang, try sriracha or chili garlic sauce for a similar spicy kick. The flavor will be slightly different, but it will still be delicious!

Can I make this dairy-free?

Yes! Swap the cream cheese for mashed avocado or a dairy-free cream cheese alternative for a similar creamy texture.

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Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌

Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!

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Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg

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shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

This Cajun Shrimp & Cauliflower Rice is a quick, budget-friendly, and flavorful one-pan meal that’s perfect for beginners using pre-cooked shrimp and frozen cauliflower rice to save time while keeping it healthy!
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 303 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz shrimp (pre-cooked, frozen)
  • 3 cups cauliflower rice (frozen)
  • 1/4 cup green onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup green bell pepper (diced)
  • 1/2 cup Roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Defrost: Defrost the shrimp and cauliflower rice according to the packaged instructions.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add green onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Cauliflower: Toss in the cauliflower rice and stir for about 2 minutes until heated through.
  • Add the Shrimp: Add the shrimp and seasonings and stir until everything is fully coated.
  • Garnish: Sprinkle with green onions.

Video

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: 303kcalCarbohydrates: 20gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 274mgSodium: 584mgPotassium: 1505mgFiber: 8gSugar: 7gVitamin A: 2467IUVitamin C: 143mgCalcium: 200mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!

  • Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.

  • Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!

  • Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.

  • One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!

  • Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.

  • Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!

  • Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.

  • Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.

  • Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.

  • Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.

  • Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.

  • Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

  1. Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.

  2. Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion

  3. Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.

  4. Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)

  5. Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.

  6. Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.

shrimp with cauliflower rice

Ingredient Swaps and Additions:

  • Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.

  • Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.

  • Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice

  • Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.

shrimp with cauliflower rice

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Frequently Asked Questions

Can I use fresh shrimp instead of pre-cooked shrimp?

Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.

Can I make this vegetarian?

Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.

Can I add a sauce for extra flavor?

Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.

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Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

salmon fillets with cream sauce and herbs

This pan-seared salmon in a creamy Cajun parmesan sauce is the perfect solution for your weekly meal prep. This dish is packed with protein, healthy fats, and plenty of bold flavors that will keep you satisfied throughout the week. Best of all, it’s simple to make and can easily be incorporated into your meal prep routine. Let’s get into how to make this tasty dish!

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

Calories: 506kcal | Carbohydrates: 12g | Protein: 41g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 137mg | Sodium: 508mg | Potassium: 1112mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3085IU | Vitamin C: 81mg | Calcium: 217mg | Iron: 2mg

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salmon fillets with cream sauce and herbs

salmon fillets with cream sauce and herbs

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

This pan-seared salmon in a creamy Cajun parmesan sauce is a quick, flavorful, and nutritious meal that's perfect for meal prepping and pairs wonderfully with a variety of sides.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • skillet

Ingredients
  

  • 12 oz salmon (two fillets)
  • 1 tablespoon olive oil
  • 1 tablespoon flour
  • 1/4 cup white onion (diced)
  • 1 red bell pepper (diced)
  • 1/4 cup green onion (diced)
  • 2 garlic cloves (minced)
  • 1/2 cup chicken broth
  • 1/4 cup heavy cream
  • 1/4 cup shaved parmesan cheese
  • 1 teaspoon cajun seasoning
  • salt to taste

Instructions
 

  • Season the Salmon: Season both sides of the salmon fillets with salt to taste.
  • Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Add the salmon fillets and sear them for about 4 minutes per side, or until they reach your desired doneness. Once cooked, remove them from the skillet and set them aside on a plate.
  • Sauté the Vegetables: In the same skillet, add the diced onion, bell pepper, green onion, and minced garlic. Sauté until they soften and become fragrant.
  • Add the Flour: Sprinkle the vegetables with flour and stir until they are evenly coated.
  • Deglaze the Pan: Pour in the chicken broth to deglaze the pan, scraping up any flavorful browned bits from the bottom.

Video

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: 506kcalCarbohydrates: 12gProtein: 41gFat: 32gSaturated Fat: 12gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gCholesterol: 137mgSodium: 508mgPotassium: 1112mgFiber: 2gSugar: 5gVitamin A: 3085IUVitamin C: 81mgCalcium: 217mgIron: 2mg

Why This Recipe is Great for Meal Prep

  • Packed with Flavor: The creamy Cajun parmesan sauce adds a rich, smoky kick to the tender salmon, making each bite irresistible.

  • Quick & Easy: Ready in just 20-30 minutes, this recipe is perfect for busy weeknights or meal prepping in advance.

  • High in Protein: Salmon is an excellent source of lean protein and healthy fats, perfect for fueling your body throughout the day.

  • Healthy Comfort Food: The creamy sauce feels indulgent but is balanced with fresh ingredients, making it a healthier comfort meal option.

  • Meal Prep Friendly: This recipe can easily be stored in the fridge for up to 3 days, making it perfect for preparing ahead of time.

  • Versatile Sides: The salmon pairs well with a variety of sides, from roasted vegetables to quinoa or even a side salad.

  • Packed with Nutrients: Salmon is loaded with omega-3 fatty acids, and the vegetables add fiber and vitamins, making this dish both satisfying and nutritious.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon (12 oz, two fillets): Salmon is a powerhouse of nutrition, offering high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. It’s an easy-to-cook fish that provides a rich, buttery flavor while being a lighter, healthier alternative to red meat. For busy individuals looking to stay on track with a healthy lifestyle, salmon provides a quick and nutritious protein source that can be prepped ahead for multiple meals throughout the week.

  • Olive Oil (1 tablespoon): Olive oil is packed with healthy monounsaturated fats, which can help reduce inflammation and support heart health. It’s a versatile, flavorful oil that works perfectly for searing fish. Just a tablespoon adds a silky texture and richness to the dish without being heavy. Plus, it’s quick to use in meal prep and allows you to cook the salmon to perfection.

  • Flour (1 tablespoon): A small amount of flour helps thicken the sauce without making it too heavy. For beginner cooks, it’s an easy way to create a creamy texture while balancing the sauce, ensuring it clings to the salmon without being too runny. This ingredient is also simple to use and a common pantry staple, making it easy for anyone to incorporate into their meal prep.

  • Onion (¼ cup, diced): Onions add a mild sweetness and savory depth to any dish. When sautéed, they become soft and caramelized, enhancing the overall flavor profile. For your target audience, onions are an easy vegetable to use that requires minimal prep, yet still packs a punch of flavor in each bite. They also add nutrients like vitamin C and fiber to the dish.

  • Red Bell Pepper (1, diced): Red bell peppers are naturally sweet, adding a pop of color and extra flavor to the dish. They are high in antioxidants like vitamin C, making them a great choice for boosting immunity. Their slight crunch, even after sautéing, offers a satisfying texture contrast to the creamy sauce. This ingredient is perfect for meal prep because it keeps its vibrant color and fresh taste throughout the week.

  • Green Onion (¼ cup, diced): Green onions bring a mild, fresh onion flavor with a slight sharpness that cuts through the richness of the creamy sauce. They also provide a nice, colorful garnish. For busy individuals, green onions are quick to chop and don’t require long cooking times, making them an efficient and tasty addition to any meal prep.

  • Garlic (2 cloves, minced): Garlic is known for its bold, aromatic flavor, which enhances almost any dish. It also has natural health benefits, such as supporting immune function and reducing inflammation. It’s a go-to ingredient for those who want to add a ton of flavor without a lot of effort. For beginner cooks, garlic adds depth to the dish without requiring much preparation, making it an essential pantry item.

  • Chicken Broth (½ cup): Chicken broth acts as the base of the sauce, giving it a savory, umami-rich depth. It’s a low-calorie liquid that brings moisture to the dish, making it more satisfying. The broth is a great option for adding flavor without extra calories, which is perfect for those looking to eat healthily without compromising taste. It also helps with deglazing the pan and creating a delicious sauce.

  • Heavy Cream (¼ cup): Heavy cream creates the rich, velvety texture of the sauce, turning it from a simple liquid into a creamy coating for the salmon. Although it’s higher in fat, a small amount goes a long way in adding luxurious flavor. For meal prep, it helps the sauce stay creamy even after reheating, ensuring each bite tastes fresh and indulgent without being overly rich.

  • Shaved Parmesan Cheese (¼ cup): Parmesan cheese adds an extra layer of savory flavor and umami to the sauce. It melts into the cream, thickening the sauce further and infusing it with a rich, cheesy depth. A little goes a long way, making it a great addition for those looking to add flavor without too many extra calories. Parmesan also provides calcium and protein, making it a nutritious touch to your meal prep.

  • Cajun Seasoning (1 teaspoon): The Cajun seasoning brings a bold, spicy kick to the dish, adding complexity and warmth without being overpowering. For busy individuals, Cajun seasoning is an easy way to elevate the dish with just one ingredient. It’s also versatile, working well with salmon and vegetables alike, making this a great way to add exciting flavors to meal prep without needing to juggle multiple spices.

  • Salt (to taste): Salt is the essential ingredient that brings all the flavors together. Just the right amount enhances the sweetness of the onions, the heat from the Cajun seasoning, and the richness of the cream and cheese. It’s a simple but crucial ingredient to balance and highlight the other flavors

salmon fillets with cream sauce and herbs

Easy Recipe Steps to Meal Prep Cajun Salmon

  1. Season the Salmon: Sprinkle salt evenly on both sides of the salmon fillets to enhance the flavor.

  2. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Once hot, carefully place the salmon fillets in the pan, skin side down if applicable. Sear for about 4 minutes on the first side until golden brown. Flip the fillets and cook for another 2 to 4 minutes, depending on your preferred level of doneness. The salmon should easily flake when pierced with a fork. Transfer the cooked salmon to a plate and set aside.

  3. Sauté the Vegetables: In the same skillet, add the diced onion, red bell pepper, green onion, and minced garlic. Stir occasionally and cook until the vegetables soften, about 3-4 minutes, until they become fragrant and tender.

  4. Add the Flour: Sprinkle the flour over the softened vegetables and stir to coat evenly. This will help thicken the sauce later. Cook for about 1 minute, stirring constantly to prevent burning.

  5. Deglaze the Pan: Pour in the chicken broth, stirring and scraping the bottom of the skillet to release any browned bits stuck to the pan—this adds flavor to the sauce.

  6. Add Cream and Cajun Seasoning: Pour in the heavy cream and sprinkle in the Cajun seasoning. Stir everything together and let it simmer for about 5 minutes until the sauce reduces and thickens slightly.

  7. Finish the Sauce: Add the shaved parmesan cheese to the sauce and stir until the cheese is fully melted and the sauce is smooth and creamy.

  8. Serve: Return the cooked salmon fillets to the skillet, spoon the creamy sauce over the top, and garnish with fresh herbs, such as parsley or basil. Serve with your favorite sides for a complete meal.

salmon fillets with cream sauce and herbs

Meal Prep and Pairing Tips

  • Roasted Vegetables (Sweet Potatoes, Asparagus, or Broccoli): Roasted vegetables like sweet potatoes, asparagus, or broccoli are a great choice because they are simple to make, nutrient-packed, and pair beautifully with salmon. The sweetness of roasted sweet potatoes or the slight bitterness of asparagus complements the richness of the Cajun parmesan sauce, balancing the dish with fiber, vitamins, and minerals.

  • Quinoa or Brown Rice: Both quinoa and brown rice are high in fiber and provide a nice contrast to the creamy salmon sauce. They are excellent at soaking up the sauce, making every bite even more flavorful and filling. These grains are great for meal prep because they store well in the fridge and are easy to portion out for the week.

  • Mixed Green Salad (with Lemon Vinaigrette:) A light, crisp salad provides a refreshing contrast to the richness of the creamy Cajun parmesan sauce. The acidity from the lemon vinaigrette will also help balance the flavors of the dish. A mix of leafy greens (like spinach, arugula, or kale) with a simple lemon vinaigrette adds a burst of freshness to your meal prep.

  • Steamed or Sautéed Spinach: Spinach is rich in iron and other nutrients, and it pairs perfectly with the rich, creamy sauce without overpowering the dish. The mild, slightly earthy flavor of spinach balances the boldness of the Cajun seasoning.

  • Cauliflower Rice: For a lower-carb option, cauliflower rice is a fantastic substitute for regular rice. It’s light, nutritious, and takes on the flavor of the Cajun sauce beautifully. This is a great way to cut calories while still enjoying a filling, tasty side.

  • Zucchini Noodles (Zoodles): Zoodles are a great alternative to pasta, providing a fresh, low-carb option to serve alongside the creamy salmon. Their mild flavor allows the Cajun sauce to shine through while adding a fresh crunch.

salmon fillets with cream sauce and herbs

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Frequently Asked Questions

How can I store the salmon and sauce for meal prep?

Store the cooked salmon fillets and sauce in separate airtight containers in the fridge for up to 3-4 days. This helps maintain the salmon’s texture while preventing the sauce from becoming too runny. When you’re ready to eat, simply reheat the salmon in the microwave or on a stovetop and drizzle the sauce over it.

Can I use other fish for this recipe?

Yes! You can substitute salmon with other firm white fish like cod, tilapia, or mahi-mahi. Just keep in mind that the cooking times will vary depending on the thickness of the fillets, so adjust accordingly.

How do I make the sauce thicker or thinner?

If you prefer a thicker sauce, let it simmer longer to reduce it further, or add a little more parmesan cheese. For a thinner sauce, add more chicken broth or a splash of cream until you reach your desired consistency.

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One Pan Thai Red Curry Cod

thai red curry cod

Looking to shake up your weekly meal prep with something bold, vibrant, and downright delicious? Let me introduce you to this Thai-Inspired Coconut Cod—a dish that’s bursting with rich, creamy flavors and fresh ingredients that’ll make your taste buds do a happy dance. Whether you’re juggling work, family, or just craving something new, this recipe is here to deliver.

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

Calories: 497kcal | Carbohydrates: 17g | Protein: 35g | Fat: 34g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 73mg | Sodium: 1055mg | Potassium: 1248mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2851IU | Vitamin C: 125mg | Calcium: 112mg | Iron: 6mg

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thai red curry cod

thai red curry cod

One Pan Thai Red Curry Cod

Give this Thai-Inspired Red Curry Cod a spot in your meal prep rotation, and watch it become a go-to favorite. It’s comforting, fresh, and totally crave-worthy. Happy cooking
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 497 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz cod fillets
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 2 tablespoons garlic cloves (minced)
  • 2 tablespoons fresh ginger (minced)
  • 1 yellow bell pepper (sliced)
  • 4 fresh basil leaves
  • 2 tablespoons red curry paste
  • 1 cup coconut milk
  • 1/2 cup vegetable broth (or water, if needed to thin out the sauce)
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon olive oil

Instructions
 

  • Heat olive oil in a large skillet over medium heat. Add the red onions, green onions, garlic, and ginger. Sauté for 2-3 minutes until fragrant and softened.
  • Stir in the Thai red curry paste, mixing well to coat the aromatics.
  • Pour in the coconut milk and stir until combined. Add the fish sauce for that umami punch.
  • Gently place the cod fillets into the coconut broth. Add the sliced yellow bell peppers and fresh basil leaves.
  • Cover the skillet with a lid and reduce the heat to medium-low. Let it simmer gently for 10-12 minutes until the cod is cooked through and flaky.
  • If the sauce thickens too much, add a splash of water or vegetable broth to loosen it up.
  • Finish with a squeeze of fresh lime juice and garnish with extra basil leaves. Serve over fluffy rice or slurp-worthy rice noodles

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: 497kcalCarbohydrates: 17gProtein: 35gFat: 34gSaturated Fat: 23gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 73mgSodium: 1055mgPotassium: 1248mgFiber: 2gSugar: 3gVitamin A: 2851IUVitamin C: 125mgCalcium: 112mgIron: 6mg

Reasons Why This Recipe Is Perfect for Your Meal Prep:

  • Quick & Easy: Ready in under 30 minutes, it’s perfect for busy weekdays when time is tight but you still crave something wholesome.

  • One-Pan Wonder: Fewer dishes to wash means less time cleaning and more time enjoying your flavorful creation.

  • Meal Prep Friendly: The flavors deepen beautifully as it sits, making your leftovers taste even better the next day.

  • Nutrient-Packed: Cod is lean and protein-rich, while the veggies add fiber and antioxidants. A well-balanced, guilt-free meal!

  • Customizable: Spice lover? Add extra curry paste. Veggie fan? Toss in snap peas or carrots. Make it your own!

  • Exotic Yet Accessible: It brings Thai-inspired flavors to your kitchen with pantry-friendly ingredients.

  • Family-Approved: Mild, creamy, and subtly spiced, it’s a dish the whole family can enjoy—even picky eaters!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod fillets: Mild and flaky, cod absorbs the rich, aromatic flavors of the curry and coconut milk, making it the perfect protein base.

  • Red onions (diced): Adds a sweet, slightly sharp flavor that balances the creaminess of the coconut milk.

  • Green onions (chopped): Offers a fresh, slightly peppery bite that brightens the dish.

  • Garlic cloves (minced): Infuses the dish with a bold, savory depth that complements the curry paste.

  • Fresh Ginger (minced): Adds a warm, zesty kick that enhances the Thai-inspired flavors.

  • Yellow bell pepper (sliced): Sweet and crunchy, it provides a pop of color and texture against the tender cod.

  • Fresh basil leaves: Introduces a fragrant, herbal note that pairs beautifully with the creamy coconut base.

  • Thai red curry paste: The heart of the dish, bringing a spicy, aromatic depth with flavors of lemongrass, chili, and spices.

  • 1 cup coconut milk: Creates a rich, creamy sauce that mellows the heat of the curry paste and adds luscious texture.

  • Vegetable broth (or water if needed to thin out the broth): Lightens the sauce slightly, ensuring the perfect consistency without diluting flavor.

  • Lime juice: Adds a bright, tangy finish that cuts through the richness, enhancing all the flavors.

  • Fish sauce (adjust to taste): Provides umami depth and a subtle salty kick that ties everything together.

thai red curry cod

How to Meal Prep Thai Red Curry Cod

  1. Heat the olive oil: Pour 1 tablespoon of olive oil into a large skillet and place it over medium heat. Allow the oil to warm up for about 30 seconds until it shimmers slightly, which means it’s hot enough to cook the aromatics.

  2. Cook the aromatics: Add the diced red onions, chopped green onions, minced garlic, and minced ginger to the skillet. Stir them frequently with a wooden spoon or spatula and cook for 2-3 minutes until they become soft and fragrant, releasing their natural oils.

  3. Add the curry paste: Spoon in the Thai red curry paste and stir well to combine it with the cooked aromatics. Let it cook for 1 minute to bloom the spices, which will enhance the flavor of the dish.

  4. Create the sauce: Slowly pour in the coconut milk while stirring to create a smooth, creamy mixture. Add the fish sauce at this stage to infuse the sauce with umami flavor. Continue stirring until everything is well combined.

  5. Add the cod and vegetables: Gently place the cod fillets into the coconut curry sauce, making sure they’re partially submerged for even cooking. Scatter the sliced yellow bell peppers and fresh basil leaves around the fish.

  6. Simmer the dish: Cover the skillet with a lid to trap the heat and moisture. Reduce the heat to medium-low to prevent the sauce from boiling too vigorously. Let the dish simmer gently for 10-12 minutes. Check the cod by gently flaking it with a fork—it should be opaque and easily flake apart when fully cooked.

  7. Adjust the consistency: If the sauce seems too thick, add a splash of vegetable broth or water to loosen it up. Stir gently to combine without breaking the cod fillets.

  8. Finish with lime: Once the cod is cooked through, turn off the heat. Squeeze fresh lime juice over the dish to brighten the flavors. Garnish with extra basil leaves for a fresh, aromatic finish.

  9. Serve and enjoy: Serve the Thai-Inspired Coconut Cod over a bed of steamed rice or rice noodles to soak up the delicious sauce. Enjoy your flavorful, nutritious meal!

thai red curry cod

Pairing Tips for Red Curry Cod

  • Serve with grains: Pair with jasmine rice, brown rice, or quinoa for a fiber-rich, satisfying base.

  • Add fresh sides: A simple cucumber salad with lime juice and chili flakes offers a refreshing, crunchy contrast.

  • Steamed Broccoli or Bok Choy: Simple steamed greens balance the rich flavors with a clean, fresh bite.

  • Toppings: Top with chopped peanuts or cashews for an extra crunch.

thai red curry cod

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Frequently Asked Questions

Can I use frozen cod?

Yes, just make sure to thaw the cod completely and pat it dry before cooking to prevent excess water from diluting the sauce.

Is this dish spicy?

It has a mild kick from the Thai red curry paste, but you can adjust the heat by adding more or less curry paste to suit your taste.

What can I use instead of fish sauce?

You can use salt, soy sauce, or even miso paste for an umami boost.