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Grilled Chicken Shawarma Kebabs

chicken kebabs

Say hello to Shawarma Kebabs! This recipe is not just a treat for your palate but also a fantastic protein source to keep you energized throughout the week. Let’s dive into the deliciousness!

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

Calories: 391kcal | Carbohydrates: 2g | Protein: 30g | Fat: 28g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 168mg | Sodium: 431mg | Potassium: 399mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 138IU | Vitamin C: 0.1mg | Calcium: 48mg | Iron: 1mg
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Why Shawarma Kebabs are Your Meal Prep BFF:

  • Protein Powerhouse: Chicken thighs are not only juicy and tender but also an excellent source of lean protein. Protein is essential for muscle repair and growth, making these kebabs perfect for your post-workout meals or just to keep you full and satisfied during your busy days.
  • Flavor Explosion: The combination of Greek yogurt and spices like cumin, cardamom, turmeric, and cinnamon creates a mouth-watering marinade that transforms ordinary chicken into a taste sensation. Trust me, each bite is a burst of Middle Eastern magic!
  • Versatile and Vibrant: These shawarma kebabs are incredibly versatile. Pair them with a crisp salad, fluffy couscous, or some warm pita bread. You can also throw in some hummus, tzatziki, or your favorite dip. Whether it’s lunch or dinner, these kebabs fit right in!
  • Meal Prep Hero: Make a big batch and you’ve got yourself a week’s worth of delicious meals. The kebabs store well in the fridge, and you can even freeze them for later. Simply reheat and enjoy – no fuss, no mess!
  • Crowd Pleaser: Hosting a gathering? Shawarma kebabs are sure to impress! Their rich, aromatic flavors are a hit with everyone, making them a great option for family dinners, BBQs, or any social event.

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Ingredients You’ll Need

  • Chicken Thighs: Chicken thighs are the perfect choice for kebabs. They’re juicy, tender, and have a bit more fat than chicken breasts, which means they stay moist and flavorful even after grilling. The small cubes allow for quick and even cooking, ensuring each bite is perfectly seasoned and succulent.
  • Greek Yogurt: Greek yogurt is a magical marinade base. It’s thick and creamy, which helps to tenderize the chicken while keeping it moist. Plus, it acts as a carrier for all the spices, ensuring they stick to the chicken and infuse every bite with delicious flavor. Greek yogurt also adds a subtle tanginess that complements the spices beautifully.
  • Cumin: Cumin is warm, earthy, and slightly nutty. It’s a staple in Middle Eastern cuisine and adds depth to the marinade. Cumin’s robust flavor profile works perfectly with the other spices, enhancing the overall taste of the kebabs.
  • Ground Cardamom: Cardamom brings a sweet, floral, and slightly citrusy note to the mix. This spice adds an exotic touch, balancing the earthiness of the cumin and the warmth of the cinnamon. It’s a key player in creating that authentic shawarma flavor.
  • Turmeric: Turmeric is not just for color, though its vibrant yellow hue does make the kebabs visually appealing. It has a slightly bitter, earthy flavor that adds complexity to the marinade. Plus, turmeric is packed with anti-inflammatory properties, giving these kebabs a healthy boost.
  • Cinnamon: Cinnamon might seem unusual in a savory dish, but it’s a common spice in Middle Eastern cooking. It adds a warm, sweet, and slightly spicy note that balances the other flavors perfectly. Cinnamon gives the kebabs a unique and aromatic depth.
chicken kebabs

How to Grill Chicken Shawarma Kebabs

  1. Marinate the Magic: In a mixing bowl, combine the chicken with Greek yogurt, cumin, cardamom, turmeric, cinnamon, and salt. Give it a good mix until every piece of chicken is coated in this aromatic blend. Let it marinate overnight in the refrigerator or for at least 2 hours to let the flavors really soak in.
  2. Skewer and Grill: Thread the marinated chicken onto skewers. Preheat your grill to medium-high heat. Place the skewers on the grill and cook for about 5 to 6 minutes on each side, or until the chicken is cooked through and the internal temperature reaches 165°F.
  3. Serve and Savor: Arrange your deliciously grilled skewers on a large platter. Serve with your choice of fresh veggies, sides, and dips.

Reference the recipe card below for detailed instructions.

chicken kebabs
Screenshot

Pairing Tips for Grilled Chicken

  • Couscous: Quick-cooking and fluffy, couscous is a perfect pairing. It absorbs the kebab juices beautifully.
  • Grilled Vegetables: Grill some bell peppers, zucchini, and onions alongside your kebabs. They cook quickly and add a smoky flavor.
  • Salads: A fresh cucumber and tomato salad with a light vinaigrette works wonders. Add some red onions and parsley for an extra kick.
  • Hummus: Classic and creamy, hummus is a perfect dip for the kebabs.
  • Tzatziki: This refreshing yogurt and cucumber dip adds a cool, tangy element.
  • Garlic Sauce: A rich, garlicky sauce can enhance the flavor profile of your kebabs.
  • Pita Bread: Soft and fluffy pita is perfect for wrapping around your kebabs with some veggies and sauce.
chicken kebabs
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chicken kebabs

Grilled Chicken Shawarma Kebabs

Shawarma Kebabs are a must-try for your meal prep routine. They're flavorful, nutritious, and incredibly easy to make. Happy cooking and enjoy every bite!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2
Calories 391 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 12 oz boneless chicken thighs (cut into 1 inch cubes)
  • 1/4 cup greek yogurt
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon salt

Instructions
 

  • In a mixing bowl, add the chicken and combine it with the yogurt and seasonings. Let it marinate overnight in the refrigerator or for at least 2 hours.
  • Next, thread the chicken onto skewers and pre-heat the grill on medium high heat.
  • Place the skewers on the grill and cook themon each side for about 5 to 6 minutes or until the chicken is cooked through an internal temperature of 165F.
  • Arrange the skewers on a platter and enjoy with your choice of sides and dip.

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: 391kcalCarbohydrates: 2gProtein: 30gFat: 28gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 168mgSodium: 431mgPotassium: 399mgFiber: 0.3gSugar: 1gVitamin A: 138IUVitamin C: 0.1mgCalcium: 48mgIron: 1mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Absolutely! Chicken breasts are a leaner option. Just keep an eye on the grilling time as breasts can dry out faster than thighs. They should reach an internal temperature of 165°F.

Can I bake the kebabs instead of grilling them?

Yes! Preheat your oven to 400°F (200°C). Place the skewers on a baking sheet lined with foil or parchment paper. Bake for 20-25 minutes, turning halfway through, until the chicken is cooked through and reaches an internal temperature of 165°F.

Can I add vegetables to my skewers?

Definitely! Bell peppers, onions, zucchini, and cherry tomatoes are great additions. Just cut them into similar-sized pieces as the chicken for even cooking.

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Cheap Meal Prep For One

Whether you’re single and looking for better budget-friendly meals or in a family looking for a way to lower the family grocery bill, cheap meal prep for one can help. For many this can be a lifestyle change to save money over years or even a short term solution to save money during tough times. Affordable meal prep can be helpful for everyone in these times of rising grocery prices. This is a practice that everyone goes through in their life and it’s beneficial to periodically take a closer look at where you’re spending your money.

Fast food prices, even more so than groceries, have skyrocketed. If you’re batch cooking and actually eating all of your meal prep you can cut the cost of meals down dramatically. We will walk through some basic grocery shopping and cooking tips to maximize your budget for delicious and nutritious meals.

Cheap Grocery Shopping 

Before you do any grocery shopping, remember that food that doesn’t get eaten is just wasted budget. Only buy what you’re going to eat.

  • Focus on affordable stapes: These foods can carry a meal much further and are the most affordable part. Rice, beans, lentils, oats, pasta, and potatoes are all versatile and budget-friendly which is why they are staples. Buy in bulk to maximize savings.

  • Seasonal & frozen vegetables: Seasonal vegetables cost less and are fresher. Buying seasonally is a great way to mix up your recipes and keep your meals more varied. Frozen veggies are a great alternative as well. They’re affordable and will last longer in the freezer making it easier to consume all of them without feeling rushed.

  • Protein: People often think of chicken, beef, and pork and while those can be cost effective options, eggs, canned tuna, beans, and less popular cuts will make your dollar go further. Try chicken thighs instead of breasts.

Sample Cheap Grocery List

  • Rice (1 lb)

  • Dried beans (1 lb) or canned beans (4 cans)

  • Lentils (1 lb)

  • Rolled oats (1 lb)

  • Pasta (1 lb)

  • Potatoes (3 lbs)

  • Seasonal vegetables (5 lbs)

  • Frozen mixed vegetables (2 lbs)

  • Eggs (1 dozen)

  • Canned tuna (4 cans)

  • Chicken thighs (2 lbs)

Meal Prep For One Basic Tips

These are the same basic meal prep tips modified for meal prepping for only one person.

  • Batch Cooking: Batch cooking is one of the core components to meal prepping. Even if it’s only for one person. Modify the sizes and think through the meals you need to prepare. If you work a typical 9-5 Monday through Friday, then a good place to start is lunches for all five days. Batch prep the same meal all five days or recognize ahead of time that you’ll get bored of it and batch prepare components that you can mix up through the week. Batch cooking your protein is a good option.

  • Prep You Vegetables: Even if you don’t need to cook your veggies, cut them up and store them ready to go. You can even portion them out into individual meal prep containers ready to be easily assembled later.

  • Proper Storage: Nothing is worse than losing food to a loose lid. Make sure you let your food cool down at room temp before putting them in the fridge and that they seal tightly.

  • Utilize Leftovers: Leftovers are one of the best ways to maximize your money. Anything that gets thrown out is another meal you’ll have to pay for. Pick dinner recipes that make great leftovers that you’ll want to eat the next day or two.

  • Stay Organized: Keep a weekly meal plan and grocery list to avoid unnecessary purchases and reduce food waste.

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Korean-Inspired Chicken Bulgogi Kebabs

chicken bulgogi kebabs

Looking for a mouthwatering, budget-friendly meal that’s perfect for summer and meal prep? Look no further! These Korean Inspired Chicken Bulgogi Kebabs are a total game-changer. They’re packed with flavor, super easy to make, and ideal for prepping ahead.

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

Calories: 552kcal | Carbohydrates: 43g | Protein: 32g | Fat: 29g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1758mg | Potassium: 681mg | Fiber: 4g | Sugar: 30g | Vitamin A: 172IU | Vitamin C: 11mg | Calcium: 52mg | Iron: 2mg
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Why This Recipe is Perfect for Meal Prep and Summer:

  • Flavorful and Fun: The combination of pear, ginger, and gochujang brings a delightful sweet-spicy kick that’s sure to impress your taste buds.
  • Perfect for Summer: Grilling these kebabs is a great way to enjoy the outdoors and avoid heating up the kitchen. Plus, they’re juicy and tender, making them a perfect summer treat!
  • Easy Meal Prep: These kebabs can be made ahead of time and stored in the fridge. They’re great for quick weeknight dinners or even for meal prepping lunches.
  • Budget Friendly: Chicken thighs are generally less expensive than chicken breasts, and the marinade ingredients are pantry staples. You get a gourmet meal without breaking the bank.

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Here’s What You Need

  • Boneless Chicken Thighs: Chicken thighs are chosen for their rich flavor and tenderness compared to chicken breasts. They remain juicy and flavorful even after grilling, which is perfect for this marinade-infused kebab recipe.
  • Pear: Pears add a subtle sweetness and natural juiciness to the marinade. They also help to tenderize the chicken due to their natural enzymes. The pear’s mild flavor complements the savory and spicy elements of the marinade beautifully.
  • Soy Sauce: Soy sauce provides the essential salty umami flavor that enhances the overall taste of the marinade. It also helps to balance the sweetness from the pear and brown sugar.
  • Honey: honey adds a rich, caramelized sweetness to the marinade. It creates a delightful contrast with the spicy and salty elements and helps to achieve a beautiful caramelization on the grill.
  • Sesame Oil: Sesame oil imparts a nutty, toasted flavor that is a hallmark of Korean cuisine. It also adds depth to the marinade and contributes to the glossy finish on the grilled chicken.
  • Chopped Onion: Onions bring a savory, slightly sweet flavor to the marinade. They also add complexity to the overall flavor profile and help balance out the richness of the chicken.
  • Garlic: Garlic adds a punch of robust, aromatic flavor. It’s a key ingredient in many marinades and dishes for its ability to enhance and deepen the overall taste.
  • Grated Ginger: Ginger introduces a fresh, spicy warmth that brightens up the marinade. It also aids in tenderizing the chicken and adding a hint of zing to the final dish.
  • Gochujang: Gochujang is a Korean chili paste that provides a unique blend of heat, sweetness, and umami. It’s essential for giving the kebabs their distinctive Korean flavor and a slight kick.
  • Green Onions: Green onions add a fresh, crisp garnish that contrasts with the rich flavors of the kebabs. They provide a burst of color and a mild, oniony crunch.
  • Sesame Seeds: Sesame seeds add a delightful crunch and a nutty flavor that complements the sesame oil in the marinade. They also make the kebabs look extra appetizing and finished.
chicken bulgogi kebabs

Easy Steps for Grilling

  1. Blend the Marinade: In a blender, combine the pear, soy sauce, brown sugar, sesame oil, chopped onion, garlic, ginger, and gochujang. Blend until smooth. This marinade not only adds sweetness and depth but also tenderizes the chicken beautifully!
  2. Marinate the Chicken: Cut the chicken thighs into 1-inch cubes and place them in a mixing bowl. Pour ¾ of the marinade over the chicken and toss to coat. Set the remaining marinade aside for basting. Cover and refrigerate the chicken for at least 2 hours or overnight for maximum flavor.
  3. Prepare for Grilling: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. Thread the marinated chicken cubes onto the skewers.
  4. Grill Time: Heat your grill (indoor or outdoor) to medium-high. Grill the chicken skewers for about 5 to 6 minutes on each side, or until the internal temperature reaches 165°F. Don’t forget to baste occasionally with the reserved marinade to keep the chicken juicy and golden brown.
  5. Garnish and Serve: Sprinkle with sesame seeds and garnish with chopped green onions before serving.

Reference the recipe card below for detailed instructions.

chicken bulgogi kebabs

Meal Prep Tips for Chicken Bulgogi Kebabs

  • Prep Veggies Ahead: If you’re serving these kebabs with veggies (like bell peppers, onions, or zucchini), chop them ahead of time and store them in the fridge. They’ll be ready to toss on the grill or stir-fry when you’re ready to eat.
  • Batch Cook Grains: Prepare a large batch of grains like rice, quinoa, or couscous. Store them in the fridge in separate containers. They pair perfectly with the kebabs and can be used in various meals throughout the week.
  • Make a Flavorful Dip or Sauce: Prepare a simple dipping sauce or additional marinade for extra flavor. Store it in a small container in the fridge. A quick soy-ginger sauce or a yogurt-based dip can complement the kebabs beautifully.
chicken bulgogi kebabs
chicken bulgogi kebabs

Korean-Inspired Chicken Bulgogi Kebabs

Tender chicken thighs marinated in a sweet and spicy pear-soy sauce blend, grilled to perfection and garnished with sesame seeds and green onions for a flavorful, easy summer meal.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 552 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 12 oz boneless chicken thighs (cubed)
  • 1 pear (peeled and seeds removed)
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tabelspoon sesame oil
  • 1 onion (chopped)
  • 3 cloves garlic (peeled)
  • 2 tablespoons ginger (grated)
  • 1 tablespoon gochujang sauce

Instructions
 

  • In a blender, blend together the pear, soy sauce, honey, sesame oil, onions, garlic, ginger, and gochujang.
  • Cut the chicken into small one-inch cubes. Pour 3/4 of the marinade into the bowl. Set aside the leftover marinade for basting. Let the chicken marinate overnight or for at least 2 hours.
  • When you are ready to grill, thread the chicken cubes on the skewers. (If you're using wooden skewers, soak them in water for at least 30 minutes)
  • Heat an indoor/outdoor grill on medium-high heat and grill the chicken on each side for about 5 to 6 minutes until it fully cooks to an internal temperature of 165F. Occasionally, baste the chicken with the leftover marinade to get it nice and golden brown.
  • Sprinkle with sesame seeds and garnish with green onions before serving.

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: 552kcalCarbohydrates: 43gProtein: 32gFat: 29gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 167mgSodium: 1758mgPotassium: 681mgFiber: 4gSugar: 30gVitamin A: 172IUVitamin C: 11mgCalcium: 52mgIron: 2mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts if you prefer. However, chicken thighs are recommended because they remain juicier and more flavorful after grilling. If using breasts, be careful not to overcook them as they can dry out quickly.

 What if I don’t have gochujang?

If you don’t have gochujang, you can substitute with a mix of red chili flakes and a bit of honey or brown sugar. The flavor won’t be exactly the same, but it will still give you a spicy-sweet kick.

Can I use other fruits in the marinade?

Yes! While pears are traditional, you can experiment with other fruits like apples or pineapples. Adjust the sweetness to your taste and enjoy a different twist on the marinade.

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Quick and Healthy Grilled Shrimp Tacos

grilled shrimp tacos

Quick and Healthy Shrimp Tacos ready in no time. These tacos are not just a treat for your taste buds but also a powerhouse of nutrients. Shrimp is a great source of lean protein, while the fresh toppings provide vitamins, antioxidants, and a hint of natural sweetness.

Enjoy these tacos as a quick lunch, a light dinner, or even a snack. They’re perfect for meal prep too, so you can make a batch and enjoy them throughout the week.

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

Calories: 441kcal | Carbohydrates: 52g | Protein: 39g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 935mg | Potassium: 718mg | Fiber: 6g | Sugar: 13g | Vitamin A: 821IU | Vitamin C: 44mg | Calcium: 186mg | Iron: 2mg
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Why This Recipe is a Fun, Restaurant-Quality, and Healthy Treat:

  • Bursting with Flavor: The combination of garlic, paprika, and chili powder gives the shrimp a delicious kick, while the pico de gallo, pineapple, and papaya salad add a fresh, tangy, and sweet contrast. Each bite is an explosion of flavors that will make you feel like you’re dining at a gourmet restaurant.

  • Quick and Easy: This recipe is incredibly simple and fast to prepare, making it perfect for busy professionals. You can whip up these tacos in under 20 minutes, giving you more time to relax and enjoy your meal.

  • Nutritious and Balanced: Shrimp is an excellent source of lean protein, which helps keep you full and energized. The fresh toppings add essential vitamins and antioxidants, making this meal not only delicious but also highly nutritious.

  • Budget-Friendly: Eating healthy doesn’t have to break the bank. Shrimp, corn tortillas, and fresh produce are all affordable ingredients that deliver great taste and nutrition. This recipe proves that you can enjoy restaurant-quality meals without the hefty price tag.

  • Versatile and Fun: Tacos are fun to assemble and customize. You can mix and match the toppings to suit your taste or what you have on hand. It’s a great way to involve the whole family in meal prep and make eating healthy a fun experience.

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INGREDIENTS YOU NEED

  • Shrimp: Shrimp is a lean protein that’s low in calories but high in essential nutrients like iodine, which supports thyroid function, and omega-3 fatty acids, which are great for heart health. Garlic powder, paprika, and chili powder create a rich, savory, and slightly spicy flavor profile that enhances the natural taste of the shrimp. Salt helps to bring out all these flavors.

  • Corn Tortillas: Corn tortillas are a healthier option compared to flour tortillas as they are typically lower in calories and made with whole grains. They have a wonderful, slightly sweet corn flavor that complements the shrimp and toppings.

  • Pico de Gallo: This fresh salsa made with tomatoes, onions, cilantro, lime juice, and jalapeños adds a burst of freshness and acidity that cuts through the richness of the shrimp. It’s also packed with vitamins A and C.

  • Diced Pineapple: Pineapple adds a sweet and tangy element to the tacos, balancing out the spices on the shrimp. It’s also a great source of vitamin C and bromelain, an enzyme that aids digestion.

  • Papaya Salad: Papaya salad adds a tropical flair and a refreshing crunch to the tacos. Papayas are rich in vitamin C, vitamin A, and fiber, making this a nutritious addition to your meal.

grilled shrimp tacos ingredients

How to meal prep grilled shrimp tacos

1. Prep the Shrimp: In a large bowl, combine the shrimp with garlic powder, paprika, chili powder, salt, and olive oil. Mix well to ensure every shrimp is evenly coated with the flavorful seasoning.

2. Grill the Shrimp: Heat your indoor grill to medium-high heat and give it a quick spray with cooking spray. Place the seasoned shrimp on the grill and cook for about 2 minutes per side until they turn a beautiful opaque color.

3. Warm the Tortillas: While the shrimp is cooking, warm the corn tortillas on the grill for about 10 seconds per side. This makes them soft and pliable, perfect for assembling your tacos.

4. Assemble Your Tacos: Now, the fun part! Fill each warm tortilla with the grilled shrimp. Top them with your choice of pico de gallo, diced pineapple, and papaya salad. These toppings add a burst of freshness and a delightful crunch to your tacos.

Reference the recipe card below for detailed instructions.

grilled tacos

Meal Prep Pairing Tips

  • Avocado Salad: A simple salad with sliced avocados, cherry tomatoes, red onion, and a squeeze of lime juice adds a creamy and tangy side.

  • Black Bean Salad: Mix black beans with corn, red bell pepper, cilantro, and a touch of lime juice for a protein-packed and colorful side dish.

  • Mexican Street Corn (Elote): Grilled corn on the cob brushed with a mixture of Greek yogurt, lime juice, chili powder, and a sprinkle of cotija cheese.

  • Fruit Sorbet: A refreshing mango or pineapple sorbet is a perfect way to end the meal.

  • Fresh Fruit Salad: Combine fresh berries, kiwi, and a touch of mint for a light and sweet treat.

  • Coconut Chia Pudding: A creamy and nutritious dessert made with coconut milk and chia seeds, topped with fresh fruit.

grilled shrimp tacos

grilled shrimp tacos

Grilled Shrimp Tacos

Enjoy these grilled shrimp tacos as a quick lunch or a light dinner. They're perfect for meal prep too, so you can make a batch and enjoy them throughout the week.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American, Mexican
Servings 2
Calories 441 kcal

Equipment

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

Ingredients
  

For the Shrimp

  • 12 ounce shrimp (peeled, deveined, tail off)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

For Assembling the Tacos

  • 6 corn tortillas
  • 1/2 cup pico de gallo
  • 1/2 cup pineapple (diced)
  • 1/2 cup papaya salad

Instructions
 

  • Prepare the shrimp in a large bowl and combine it with the seasonings and olive oil.
  • Heat an indoor grill on medium-high heat and spray it with non-flammable cooking spray. Place the shrimp on the grill and cook them on each side for about 2 minutes per side until the shrimp turns opaque.
  • Warm the tortillas on the grill, about 10 seconds per side. Next fill each tortilla with shrimp and top them with your choice of fixings such as pico de gallo, diced pineapple, and papaya salad.

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: 441kcalCarbohydrates: 52gProtein: 39gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 274mgSodium: 935mgPotassium: 718mgFiber: 6gSugar: 13gVitamin A: 821IUVitamin C: 44mgCalcium: 186mgIron: 2mg

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Frequently Asked Questions

What if I don’t have an indoor grill?

No problem! You can cook the shrimp in a regular non-stick skillet. Just make sure to cook them until they turn opaque and are cooked through.

Can I use other types of seafood?

Yes, this recipe is versatile. You can use other seafood like fish (tilapia, cod, or mahi-mahi) or scallops. Just adjust the cooking time as needed.

How long can I store leftovers?

Store any leftover shrimp, pico de gallo, pineapple, and papaya salad in separate airtight containers in the refrigerator. They should be good for up to 3 days. Reheat the shrimp and tortillas before assembling the tacos.

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Grilled Chicken Burger Patties

chicken burger patties

Chicken burgers offer a delicious and healthier alternative to traditional beef burgers, perfect for those looking to maintain a balanced diet without sacrificing flavor. Made with lean ground chicken, these burgers are packed with protein and lower in fat, making them a smart choice for anyone focusing on their health. Whether enjoyed on a bun, in a lettuce wrap, or paired with nutritious sides, chicken burgers are a satisfying option that fits well into a healthy lifestyle.

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Calories: 444kcal | Carbohydrates: 24g | Protein: 46g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 196mg | Sodium: 844mg | Potassium: 1.526mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2.259IU | Vitamin C: 109mg | Calcium: 107mg | Iron: 4mg
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chicken burger patties

Why You’ll Enjoy This

  • Lean Protein: Chicken is a lean protein source, lower in fat compared to beef or pork burgers. It provides essential nutrients like protein, which is vital for muscle repair and growth.

  • Versatility: Ground chicken is incredibly versatile, allowing you to season it in various ways to suit different tastes and cuisines. Whether you prefer Mediterranean flavors with herbs and citrus or a spicier kick with chili and paprika, chicken burgers can accommodate a wide range of flavor profiles.

  • Lighter Option: For those watching their calorie intake, chicken burgers offer a lighter alternative to traditional beef burgers. They can be paired with healthier sides like salads or grilled vegetables for a balanced meal.

  • Juiciness: When cooked properly, chicken burgers can be juicy and flavorful. Adding ingredients like Greek yogurt or minced vegetables helps retain moisture, ensuring a delicious bite every time.

  • Grilling Perfection: Chicken burgers cook relatively quickly on the grill, making them perfect for weeknight meals or backyard gatherings. Grilling enhances their flavor with a slight smokiness, adding depth to each bite.

  • Customizable Toppings: Just like beef burgers, chicken burgers can be topped with a variety of toppings and sauces to suit personal preferences. From avocado slices and melted cheese to tangy barbecue sauce or a dollop of guacamole, the options are endless.

  • Healthier Living: Choosing chicken burgers as part of a balanced diet supports overall health goals, providing essential nutrients without excess saturated fats commonly found in beef burgers.

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Ingredients and Swaps

  • Ground Chicken: Lean and versatile, ground chicken provides a lighter alternative to beef or pork. For a different twist, try ground turkey or even a mix of ground chicken and turkey.

  • Greek Yogurt: Adds moisture and a tangy flavor. Substitute with sour cream or a dairy-free yogurt alternative like coconut or almond yogurt for a lactose-free option.

  • Panko Breadcrumbs: Provides texture and helps bind the patties. For a gluten-free option, use gluten-free breadcrumbs or ground oats.

  • Lemon Juice: Adds brightness and acidity. Lime juice can be used as a substitute for a slightly different citrus flavor.

  • Orange Bell Pepper: Adds sweetness and crunch. Substitute with red or yellow bell peppers for a different color and flavor profile.

  • Garlic: Minced garlic adds depth of flavor. For a milder taste, use roasted garlic or garlic powder.

  • Cilantro and Green Onions: Fresh herbs that add freshness and a pop of color. Substitute cilantro with parsley if preferred, and use chives or regular onions instead of green onions.

  • Smoked Paprika: Adds a subtle smokiness. Regular paprika or a pinch of cayenne pepper can be used for a spicier kick.

chicken burger ingredients

The Cooking Method:

  1. Combine Ingredients: In a mixing bowl, combine all the ingredients and mix well. Make sure the ground chicken is cold to help it bind better with the other ingredients. Mixing with your hands can also help ensure everything is evenly distributed.

  2. Form Patties: Divide the chicken mixture into 4 large patties. Wet your hands slightly before shaping the patties to prevent the mixture from sticking to your hands. Aim for even thickness to ensure uniform cooking.

  3. Preheat Grill: Heat a grill or grill pan on medium heat. Preheating ensures you get those desirable grill marks and helps prevent the patties from sticking. Oil the grill grates lightly to further prevent sticking.

  4. Cook Patties: Cook the patties for about 4 to 5 minutes on one side, then flip and continue to cook for another 3 to 4 minutes until they reach an internal temperature of 165°F. Use a meat thermometer to check the internal temperature to ensure the patties are fully cooked. Avoid pressing down on the patties while cooking to keep them juicy.

  5. Serve: Serve the patties with your choice of hamburger buns, lettuce wraps, or with a side of roasted vegetables. Toasting the buns on the grill adds an extra layer of flavor. Pairing with fresh toppings like avocado or a dollop of Greek yogurt can enhance the overall taste.

Reference the recipe card below for detailed instructions.

chicken burger patties on grill

chicken burger patties

Ways to Mix it Up

  • Flavor Variations: Experiment with different herbs and spices like thyme, basil, or cumin to change up the flavor profile.

  • Cheese Stuffed Patties: Add a slice of cheese or a spoonful of feta cheese inside each patty for a gooey surprise.

  • Bread Crumb Varieties: Swap panko breadcrumbs for crushed nuts like almonds or walnuts for a crunchy texture.

  • Sauce Toppings: Top patties with barbecue sauce, tzatziki, or a homemade pesto for a personalized touch.

  • Bun Alternatives: Serve patties over a bed of mixed greens, in a lettuce wrap, or alongside quinoa or brown rice for a healthier option.

  • Spicy Kick: Mix chopped jalapeños or chili flakes into the chicken mixture for a spicy twist.

chicken burger patties

Grilled Chicken Burger Patties

This recipe creates flavorful chicken patties infused with Greek yogurt, citrus, and herbs, perfect for grilling and serving with your choice of buns or alongside fresh vegetables.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2
Calories 444 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 1 lb ground chicken
  • 1/4 cup greek yogurt
  • 1/2 cup panko breadcrumbs
  • 1 lemon (juiced)
  • 1 orange bell pepper (diced)
  • 3 garlic cloves (minced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup green onions (chopped)
  • 1/4 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Mix it Up: In a mixing bowl, combine all the ingredients and mix well. Shape the chicken mixture into 4 large patties.
  • Fire Up the Grill: Heat a grill or grill pan on medium heat. Cook the patties for about 4 to 5 minutes on one side, then flip and cook for another 3 to 4 minutes, ensuring they reach an internal temperature of 165°F.
  • Serve and Enjoy: Serve these flavorful patties on hamburger buns, wrapped in crisp lettuce, or alongside some roasted veggies for a tasty meal!

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: 444kcalCarbohydrates: 24gProtein: 46gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 196mgSodium: 844mgPotassium: 1.526mgFiber: 4gSugar: 6gVitamin A: 2.259IUVitamin C: 109mgCalcium: 107mgIron: 4mg

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Frequently Asked Questions

Can I use ground turkey instead of ground chicken?

Yes, ground turkey is a suitable substitute and offers a similar lean protein option.

Can I make these patties ahead of time?

Yes, you can prepare the patties ahead and refrigerate them until ready to cook, or freeze them for longer storage.

How can I cook these patties without a grill? 

You can pan fry these patties by heating a skillet over medium-high heat with a little oil. Cook patties for about 4-5 minutes per side, or until golden brown and cooked through.

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Summer Seafood Meal Prep

salmon and watermelon salad

This is a great time to try out some summer seafood meal prep. From flavors and different fishes to cooking methods, summer style seafood can be a refreshing change of pace. Seafood is rich in nutrients, low in calories, and high in protein and tastes delicious when grilled, baked, and pan cooked.

Summer Seafood Flavors

salmon and watermelon salad

While seafood is delicious anytime of year, there are just certain flavors that scream summer. Many summer seafood meal prep recipes call for fruits. Mangos, watermelon, and oranges are popular options. Alongside the fruit, include vegetables to mellow out the sweetness and marry the flavors with the fish. Asparagus, beets, and corn are all great options. 

The cooking method can be important. If you don’t have a grill that’s fine, many recipes work whether they’re on a grill or not. Bake them in the oven for a more convenient option. See our recommended recipes down below for fantastic flavor combinations that will freshen up your meal prep or surprise guests at dinner.

Types of Seafood Meal Prep

1. Fish Filets

It can be hard to tell when it’s done until you get used to it but once you find the right length of time at a given temperature it becomes more consistent.

  • Preparation: Choose firm fish like salmon, swordfish, halibut, or tuna. Marinate or season as desired.

  • Grilling: Place the filets skin-side down on the grill. Cook for 3-5 minutes per side, depending on thickness. The fish is done when it flakes easily with a fork and is opaque all the way through. 

2. Whole Fish

This is a great option for affordability but it does require more work later when you need to debone as you eat.

  • Preparation: Stuff the cavity of the fish with herbs, lemon slices, and garlic. Season the outside with salt, pepper, and olive oil.

  • Grilling: Grill the whole fish over medium-high heat, 5-7 minutes per side, depending on size. The fish is done when the flesh is opaque and flakes easily with a fork. 

3. Shrimp

Shrimp is always a popular choice. They’re easy to cook and depending on your grocery store options, can be an affordable and nutritious protein. Have fun with your seasonings and sauces as shrimp are a very versatile seafood.

  • Preparation: Peel and devein the shrimp, leaving the tails on if desired. Marinate or season with spices, lemon juice, and olive oil.

  • Grilling: Thread the shrimp on skewers or use a grill basket. Grill for 2-3 minutes per side until pink and opaque. You’ll know they’re overcooked if they’re rubbery. There isn’t much you can do to fix that except cover it up. Chop them up and make a quesadilla. 

Tips for Grilling Seafood

  1. Preheat the Grill: Ensure your grill is preheated to medium-high heat (350-400°F or 175-200°C) before placing the seafood on it. This helps to prevent sticking and ensures even cooking.

  2. Clean and Oil the Grill Grates: Clean grates prevent sticking and ensure nice grill marks. Use a grill brush to clean the grates, then lightly oil them using a high smoke point oil like canola or grapeseed oil.

  3. Prepare the Seafood: Pat the seafood dry with paper towels to remove excess moisture. This helps achieve a good sear. Season or marinate the seafood as desired.

  4. Use Grill Baskets or Foil: For delicate seafood or smaller pieces, use a grill basket or aluminum foil to prevent them from falling through the grates. This is a good place to start if you’re new to grilling fish. It avoids headaches.

  5. Cook Time and Temperature: Seafood cooks quickly, so keep a close eye on it. Generally, fish should be grilled for 3-5 minutes per side, depending on thickness. Shellfish like shrimp and scallops typically take 2-3 minutes per side.

Make sure to cook shellfish thoroughly however seafood like salmon and tuna have more leeway in acceptable doneness. You’ll know when you nail the right cook on the fish as it will be buttery to taste and texture.  Enjoy seafood cooking and trust that you’ll get better over time. Seafood is famous for having a short window of being perfectly done. 

View All Seafood Meal Prep Recipes

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Grilled Lemon Pesto Chicken

grilled lemon chicken breasts

Don’t hesitate to give this easy grilled lemon pesto chicken a try! It’s a quick and nutritious option that’s sure to become a favorite in your household. Not only is it simple to prepare, but it’s also packed with flavor and nutrients, making it a win-win for your taste buds and your health. Happy grilling!

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

Calories: 434kcal | Carbohydrates: 8g | Protein: 51g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 148mg | Sodium: 651mg | Potassium: 914mg | Fiber: 2g | Sugar: 3g | Vitamin A: 913IU | Vitamin C: 31mg | Calcium: 92mg | Iron: 1mg
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grilled lemon chicken breasts
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Why This Recipe is a Must-Try:

  • Nutrient-Rich: Chicken breasts are a great source of lean protein, essential for muscle repair and growth. The basil pesto adds a dose of healthy fats and antioxidants from the basil, nuts, and olive oil.
  • Flavorful and Aromatic: The combination of lemon and pesto creates a vibrant, fresh taste that elevates the chicken, making it anything but ordinary.
  • Time-Saving: Using a premade basil pesto is a fantastic meal prep hack. It saves time without compromising on flavor. You can find high-quality pesto at most grocery stores, and it’s a great pantry staple to have on hand for a quick flavor boost in various dishes.
  • Versatile: This recipe is incredibly flexible. Whether you’re meal prepping for the week, hosting a barbecue, or simply looking for a quick and healthy dinner option, this grilled chicken fits the bill perfectly.

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Ingredients You’ll Need

  • Chicken Breasts: Chicken breasts are a lean source of protein, essential for muscle growth and repair. They are versatile and absorb flavors well when marinated. You can substitute chicken thighs for a juicier alternative, though they contain more fat. For a vegetarian option, use tofu or portobello mushrooms.
  • Lemon: Lemon juice adds a fresh, zesty flavor and helps to tenderize the chicken by breaking down the proteins in the meat. Lime juice can be used for a different citrus flavor. If citrus is not preferred, a splash of apple cider vinegar can provide the needed acidity.
  • Basil Pesto Sauce: Pesto adds a rich, aromatic flavor from the basil, garlic, nuts, and cheese. It also provides healthy fats from the olive oil, enhancing the overall taste of the chicken. If you don’t have basil pesto, you can use sun-dried tomato pesto, arugula pesto, or a store-bought marinade of your choice. For a dairy-free version, use a vegan pesto.
chicken breasts with basil pesto and lemon

How to Grill Lemon Pesto Chicken

  1. In a small bowl, mix together the basil pesto with the juice of a lemon. Place your chicken breasts in a Ziploc bag or mixing bowl and marinate the chicken with the pesto sauce for at least one hour or overnight. This allows the flavors to deeply penetrate the meat, ensuring every bite is bursting with taste.
  2. Heat up a grill over medium-high heat. Grill the chicken on each side for about 5 to 7 minutes. Depending on the thickness of your chicken, continue to fully cook until it reaches an internal temperature of 165°F.
  3. Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing into strips. This step is crucial as it allows the juices to redistribute, making the chicken more tender and juicy.
  4. Serve your grilled lemon pesto chicken with your choice of sides such as grilled veggies, potato salad, or a side salad. This versatile dish pairs well with a variety of accompaniments, making it a fantastic centerpiece for any meal.

Reference the recipe card below for detailed instructions.

grilled chicken breasts
Screenshot

Meal Prep Tips for Grilled Chicken

  • Yogurt Marinade: To tenderize and add a creamy texture, mix Greek yogurt with the lemon juice and pesto for a creamy marinade that further tenderizes the chicken and adds a tangy flavor.
  • Alternative Cooking Methods: If grilling is not an option, you can bake the marinated chicken in the oven at 375°F for 25-30 minutes, or cook it in a skillet on the stovetop until fully cooked.
  • Platter Presentation: Arrange the sliced grilled chicken on a large serving platter. Garnish with fresh basil leaves, lemon slices, and a drizzle of extra pesto sauce. Sprinkle some grated Parmesan cheese on top for an elegant touch.
  • Recommended Side Dishes: Enjoy with grilled veggies such as zucchini, bell peppers, and cherry tomatoes. You can also enjoy it with a classic cold potato salad with a creamy dressing. Other options include a delicious mediterranean couscous salad topped with red onions, cucumber, olives, and feta cheese.
grilled lemon chicken breasts
Screenshot
grilled lemon chicken breasts

Grilled Lemon Pesto Chicken

Grilled Lemon Pesto Chicken: Tender chicken breasts marinated in zesty lemon and aromatic basil pesto, grilled to perfection and served with your choice of sides for a delicious and nutritious meal.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 434 kcal

Equipment

  • mixing bowl
  • tongs
  • grill

Ingredients
  

  • 1 lb chicken breasts
  • 1 lemon
  • 1/3 cup basil pesto

Instructions
 

  • In a small bowl, combine the zesty lemon juice with the flavorful basil pesto.
  • Place your chicken breasts in a Ziploc bag or mixing bowl and let them soak up the delicious pesto marinade for at least an hour, or even better, overnight!
  • Fire up your grill to medium-high heat. Grill the chicken for about 5 to 7 minutes on each side, making sure it’s fully cooked to an internal temperature of 165°F.
  • Once done, let the chicken rest for a few minutes, then slice into strips. Serve with your favorite sides like grilled veggies, potato salad, or a fresh side salad, and dig in!

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: 434kcalCarbohydrates: 8gProtein: 51gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 148mgSodium: 651mgPotassium: 914mgFiber: 2gSugar: 3gVitamin A: 913IUVitamin C: 31mgCalcium: 92mgIron: 1mg

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Frequently Asked Questions

How do I prevent the chicken from sticking to the grill?

Preheat the grill, oil the grates, and avoid moving the chicken too soon. Let it cook on one side for a few minutes before flipping.

How should I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop.

How can I adjust the flavor?

Add extra herbs, spices, or swap the lemon juice for lime or orange juice. You can also mix in a bit of honey or maple syrup for sweetness.

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How to Get Started with Grilling Meal Prep

Introducing grilling into your meal prep can be a fantastic way to add variety and stay healthy. It’s that time of year to do some grilling before it gets insanely hot outside. Grilling meal prep is fun and for a lot of people, not the first thing you think about when meal prepping. Whether you’re on charcoal or propane, enjoy a little sun and get some smokey flavor.

Why Grill Meal Prep

Grilled foods can be very healthy while being delicious. Grilling requires little to no added fats to cook in. Usually the fat drains away while you grill, reducing the overall fat. Grilling can also preserve nutrients with the quick cook time like vitamins B & C. Lastly, the taste of the grill is often what people are looking for so you can save calories by leaving out additional flavorings you may need for an oven cook.

Before you get started grilling your meal prep, consider a few things. How many meals are you planning to prepare? You’ll want to get all of your setup ready to go before you start grilling. Think through the combinations of protein and veggies and how much you’ll eat per meal. Balance your meals for a healthy mix of protein, veggies, and whole grains by selecting recipes that include grilling or grilling could be used as a substitute cooking method. Pick recipes that use a variety of veggies or proteins but lend themselves to grilling. More on that below.

Grilling Meal Prep Equipment

  • Grill (gas, charcoal, or electric)

  • Grill tools (tongs, spatula, basting brush, grill brush for cleaning)

  • Meat thermometer

Grill Foods

Now you’ve got the equipment to grill, you’ll need some food to grill. Knowing what works on the grill can make or break your meal. Some foods work well and others not so well or require a different approach. Using foil as a base for smaller veggies will save you a ton of headaches. Although you can grill many different foods, you’ll want to stick to the usual proteins and veggies before you start experimenting. It’s a terrible feeling to waste all of that time and money only to lose your food to the grill.

Proteins:

  • Chicken breasts, thighs, wings and legs

  • Turkey or beef burgers

  • Steaks of any cut

  • Fish especially salmon or tuna

  • Pork chops

  • Sausages

Vegetables:

  • Bell peppers, zucchini, and mushrooms brushed with olive oil and spices

  • Asparagus spears with garlic and lemon

  • Corn on the cob with a light butter and herb coating

  • Onions

  • Potatoes

Prepare to Grill

Pre-Cut Vegetables:

Chop vegetables into grill-friendly sizes. This means bigger than your usual cut to avoid them slipping through the rack. Unless you’re cooking them in foil. Another great grilling meal prep option is skewers. Skewering your meats and veggies not only prevents losing food through the rack but also combines the flavors. Alternate your veggies and protein and you’ll create wonderful combinations with onions, bell peppers, pineapple and more.

Marinate and Season:

  • Marinate proteins like chicken, beef, or tofu overnight for better flavor.

  • Season vegetables with olive oil, salt, pepper, and herbs.

Organize by Cooking Time:

  • Group ingredients by their cooking times to ensure even grilling (e.g., quick-cooking vegetables together, longer-cooking meats separately).

  • Consider your grill size and how much you can fit at one time. You don’t want to crowd the grill but you can definitely get efficient with it. 

Get Started Grilling

Preheat the Grill:

Clean and preheat your grill to the appropriate temperature. Cleaning the grill can avoid burnt flavors or “dirty” flavors. The appropriate temperature depends on what you’re cooking, the type of grill, and how you have arranged your foods on the grill. You can place certain foods slightly off from where the flames are the strongest for a slower char but a higher ambient temperature in the grill. You can find good estimates online for what you’re grilling but it really comes down to trial and error with your personal grill. Use the meat thermometer and walk up to the level of cook that you’re looking for.

Cook Proteins First:

Grill meats, fish, and plant-based proteins first. Use a meat thermometer to ensure they are cooked to the correct internal temperature (e.g., 165°F for chicken, 145°F for beef). Meat tends to take longer to grill so getting it on first allows for a more efficient flow later when it’s time for the veggies. This will also give the protein time to rest before you cut into it. This preserves the juices and flavor.

Grill Vegetables and Other Sides:

Grill vegetables until they have a nice char and are tender. Consider grilling fruits like pineapple for a sweet touch. Watch your fruits and veggies closely and make sure to rotate when needed. Grills can change in temperature rapidly and veggies can get burnt fast if you’re not paying attention.

Eating Grilled Meal Prep

Add fresh ingredients like herbs, avocado, or a squeeze of lemon juice just before eating to enhance flavor. Grilled meal prep can be a little dry if you’re new to grilling as much of the fat drips away. Adding fresh ingredients can reintroduce that moisture and provide a better exciting experience.

Tips for Success

  • Variety: Mix up your proteins and vegetables each week to keep grill meal prep interesting.

  • Efficiency: Use your grill space efficiently by grilling multiple items at once.

  • Safety: Always practice food safety by storing grilled foods in the fridge within two hours of cooking and consuming them within 3-4 days.

Prepared: Make sure you have clean surfaces to place the food after cooking. Bring napkins, hand sanitizer, and water with you.

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How to Build a Balanced Meal Prep

round plate with sliced pork tenderloin and diced butternut squash

There are many reasons for meal prep and nutrition is one of the biggest. Nutritionally balanced meal prep leaves you feeling better throughout the day with more energy and a clearer mind. Balancing a single meal or even an entire day can be fairly straightforward but once you start thinking bigger and planning for long term health goals, you’ll want to balance your entire meal prep routine. This is where it can start to get more complicated. We’re here to help. Our focus has always been to provide the best information on nutritional, easy, and affordable meal prep.

Nutritional Basics: Balanced Meal Prep

A nutritionally balanced meal prep can be as easy as setting your daily basic nutrient goals and then aiming to hit the same level everyday. First of all, that can get boring real quick. Second, not every day needs to be the same exact nutrients or foods. Mixing it up can keep you healthy and loving your meal prep rather than burning out worrying about vitamins and calories.

round plate with sliced pork tenderloin and diced butternut squash

If you’re new to meal prep or nutritional planning, keep it simple. Aim for specific nutrients that you want to focus on. Examples of this are high protein or low carbohydrate diets. These are easier to plan. Keep in mind that you still need to balance the rest of your nutrients. To start though, follow some basic guidelines for your weight, age, and any specific dietary needs that you have.

The “Plate” method can be helpful to get started. Simply fill half your plate with non starchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit.

  • Lean Protein: Essential for muscle repair and growth. Sources include chicken, fish, beans, tofu, and eggs.
  • Carbohydrates: Provide energy. Opt for complex carbs like whole grains, sweet potatoes, and legumes.
  • Fats: Necessary for hormone production and brain health. Choose healthy fats such as avocados, nuts, seeds, and olive oil.
  • Fiber: Important for digestive health. Found in fruits, vegetables, whole grains, and legumes.
  • Vitamins and Minerals: Vital for various bodily functions. Aim for a variety of colorful fruits and vegetables to cover your bases.

Again, don’t get overwhelmed. Focus on balancing each meal and day with these foods. Avoid overly processed, high sodium, or high sugar foods and you’ll be on a good path.

Portion Control

Balancing your meals with the right foods and nutrients is key and so is portion control. Just because it’s healthy doesn’t mean you can’t overdo it. This is especially true if you’re trying to lose weight. Managing your portion sizes is also important. Meal prep containers with separators are a great way to measure quickly although a food scale is a more accurate method.

Recommended Serving Sizes

  • Vegetables: Aim for 2-3 cups of vegetables per meal.
  • Fruits: One medium fruit or 1/2 cup of chopped fruit.
  • Proteins: About 3-4 ounces of cooked lean meat, poultry, or fish (the size of a deck of cards).
  • Grains: 1/2 cup of cooked grains or pasta, or 1 slice of whole-grain bread.
  • Dairy: 1 cup of milk or yogurt, or 1.5 ounces of cheese.

How to Quick Portion Food

  • Protein: A palm-sized portion.
  • Vegetables: Two handfuls.
  • Carbohydrates: A cupped hand.
  • Fats: A thumb-sized portion.

Plan Your Balanced Meal Prep

Create a weekly menu that includes a variety of foods that balance the food types listed above. If you’re aiming for high protein and want to keep count, be sure to weigh your foods and take a minute to do the math at the beginning of the week to know how much of each food you need for each meal. If you’re taking a more zen approach, take an approach like the plate method to each meal and you’ll be fine. Let’s break the day down by meals.

  • Breakfasts:
  • Overnight oats with berries, chia seeds, and almond milk. These are good for fiber, vitamins, and carbohydrates. Early in the day this will help fuel your body and mind.
    • Veggie-packed egg muffins with spinach, bell peppers, and mushrooms. This is a great set of options for higher protein diets. If you plan to workout in the morning, this is a great place to start.

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…

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  • Lunches:
    • Quinoa salad with chickpeas, cherry tomatoes, cucumbers, and feta cheese. These foods are perfect for a light lunch that will pack in the vitamins and healthy fats while balancing the carbohydrates.
    • Grilled chicken breast with roasted sweet potatoes and steamed broccoli. The lean protein and carbohydrates are perfect for active lifestyles.

rectangle plate with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce

  • Dinners:
    • Baked salmon with brown rice and a side of mixed vegetables. Finish the day out with lean protein, healthy carbs, and good fiber for a good night’s rest and gut health.
    • Stir-fried tofu with mixed vegetables and soba noodles. These are also great options for a balanced protein, carb, and fiber meals.

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Grilled Chicken Shawarma Kebabs

Say hello to Shawarma Kebabs! This recipe is not just a treat for your palate but also a fantastic protein source to keep you energized throughout the week. Let’s dive into the deliciousness! This post may contain affiliate links. Please see our privacy policy for details. Screenshot Why Shawarma Kebabs are Your Meal Prep BFF:…

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  • Snacks:
    • Greek yogurt with honey and walnuts. The healthy fats and protein in the yogurt are great while also providing benefits to gut health.
    • Apple slices with peanut butter. This is a super simple snack option that’s not only tasty but also high in protein and vitamins.

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Yogurt with Strawberries and Mixed Nuts

Meal prep our Healthy Yogurt Bowl with Strawberries and Mixed Nuts! Finding a healthy breakfast that’s both delicious and budget-friendly can be a challenge. But fear not, because this recipe makes for a delicious, easy-to-prep morning ritual. Packed with protein-rich yogurt, fresh strawberries bursting with vitamins, and a crunchy medley of mixed nuts, this bowl…

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Grilled Asparagus and Prosciutto Cobb Salad

Grilled asparagus and prosciutto cobb salad

Are you in a lunch rut? Tired of the same old sandwiches and salads that leave you hungry by 3 PM? Let’s shake things up with a gourmet yet simple-to-make Grilled Asparagus and Prosciutto Cobb Salad. This cobb salad packs a punch of flavor, keeps your budget in check, and gets you through your busy week with a smile.

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Calories: 574kcal | Carbohydrates: 39g | Protein: 16g | Fat: 43g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 25g | Trans Fat: 0.1g | Cholesterol: 192mg | Sodium: 1043mg | Potassium: 825mg | Fiber: 6g | Sugar: 24g | Vitamin A: 2404IU | Vitamin C: 98mg | Calcium: 104mg | Iron: 5mg
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Grilled asparagus and prosciutto cobb salad

Why You’ll Love This Cobb Salad:

  • Gourmet, Yet Simple: Feels like a restaurant dish but made in your own kitchen.
  • Quick to Prepare: Minimal cooking involved, because I know your time is gold!
  • Healthy & Filling: Balanced with greens, proteins, and a zesty homemade dressing.
  • Budget-Friendly: Say goodbye to pricey lunches!

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Ingredients You’ll Need For This Cobb Salad

  • Asparagus: Asparagus is a powerhouse vegetable that’s not only low in calories but also rich in nutrients, including fiber, folate, and vitamins A, C, and K. When grilled, asparagus develops a pleasingly crisp texture and a smoky flavor that elevates this salad from simple to spectacular.
  • Prosciutto: This Italian dry-cured ham adds a luxurious touch to any dish. It’s thin, savory, and has a melt-in-your-mouth texture that contrasts beautifully with the crisp vegetables. Prosciutto is also protein-rich, making it a great component for adding depth without overpowering the other flavors.
  • Eggs: Eggs are a budget-friendly protein source that bring richness and substance to the salad. The creamy yolks add a comforting element, balancing the crisp textures of the other ingredients, while the whites provide a lean protein boost that keeps you full and energized.
  • Spring Mix: The blend of young, tender greens in a spring mix (like baby spinach, arugula, and romaine) offers not just a variety of textures and tastes but also a host of nutrients including iron, calcium, and vitamins. The mild and slightly peppery flavors of these greens create a fresh base for our heavier toppings.
  • Cherry Tomatoes: Adding a burst of juiciness and sweetness, cherry tomatoes are a great source of vitamin C, potassium, and other antioxidants. They introduce a bright, tangy contrast to the salty prosciutto and rich eggs, enhancing the overall freshness of the dish.
  • Lemon: Lemon juice brings zest and vivacity to the salad, cutting through the richness of the prosciutto and eggs with its vibrant acidity. It’s also great for digestion and adds a dose of vitamin C.
  • Honey: A touch of honey balances the tartness of the lemon and the sharpness of the mustard with its natural sweetness, rounding out the flavors in the dressing.
  • Paprika, Garlic Powder, Salt: These spices are used to season the asparagus and the dressing. Paprika adds a subtle warmth and color, garlic powder provides a savory depth, and salt enhances all the flavors in the salad.
Grilled asparagus and prosciutto cobb salad

How to Meal Prep this Healthy Lunch Salad

  1. Start by boiling your eggs for about 8 to 10 minutes. We want them just right – firm yet creamy. Once done, let them cool, then peel and halve. These beauties are going to add that rich, comforting texture to your salad.
  2. While your eggs are cooking, toss the asparagus spears in olive oil, paprika, garlic powder, and salt. Heat up your grill pan and give those spears a good char for about 2 to 3 minutes on each side. You’re looking for tender but crisp with those irresistible grill marks.
  3. Whip up your dressing by combining lemon juice, olive oil, Dijon mustard, honey, garlic powder, and salt in a small bowl. Whisk it up until it’s well blended. This dressing brings a bright and tangy flavor that ties all the components together beautifully.
  4. Lay down a bed of fresh spring mix. Arrange the grilled asparagus, slices of silky prosciutto, and your halved eggs over the greens. Scatter those juicy cherry tomatoes around for a pop of color and sweetness.
  5. Drizzle your homemade dressing over the salad. Each bite will be a perfect blend of smoky, tangy, and sweet flavors – absolutely divine!

Reference the recipe card below for detailed instructions.

Grilled asparagus and prosciutto cobb salad

Ingredient Swaps:

  • Greens: Swap spring mix for kale, spinach, or romaine lettuce depending on availability and preference. Each brings a different texture and nutritional profile.
  • Prosciutto: If prosciutto is too pricey or not available, try smoked turkey or even crispy bacon. For a vegetarian option, grilled halloumi or tofu can be delicious substitutes.
  • Asparagus: Green beans, zucchini, or bell peppers are great alternatives that also grill beautifully.
  • Eggs: For those avoiding eggs, chickpeas or cannellini beans can provide a similar protein boost with a different texture.
  • Cherry Tomatoes: Feel free to swap these with any diced regular tomato, cucumbers, or even roasted red peppers for a change in flavor.
  • Olive Oil: In the dressing, avocado oil is an excellent substitute, offering similar health benefits and a mild, neutral taste.
  • Lemons: If lemons are out of reach, try using apple cider vinegar or white wine vinegar for that essential tangy component in your dressing.
  • Honey: Maple syrup or agave nectar are perfect alternatives if you prefer a different kind of sweetness or have dietary restrictions.
  • Dijon Mustard: If Dijon isn’t your favorite, try using whole grain mustard for a bit more texture and a milder taste.
Grilled asparagus and prosciutto cobb salad
proscuitto salad

Grilled Asparagus and Prosciutto Cobb Salad

Enjoy a delicious and easy-to-prep Grilled Asparagus and Prosciutto Cobb Salad, featuring a vibrant mix of tender grilled asparagus, savory prosciutto, and boiled eggs, all drizzled with a homemade lemon-Dijon dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2
Calories 574 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • indoor grill pan
  • tongs
  • oven

Ingredients
  

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

Salad Dressing

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

Instructions
 

Eggs

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

Grilled Asparagus

  • Season the asparagus with paprika, garlic powder, and salt. Heat an indoor grill pan on medium high heat and grill the asparagus for about 2 to 3 minutes on each side

Salad Dressing

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

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: 574kcalCarbohydrates: 39gProtein: 16gFat: 43gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 25gTrans Fat: 0.1gCholesterol: 192mgSodium: 1043mgPotassium: 825mgFiber: 6gSugar: 24gVitamin A: 2404IUVitamin C: 98mgCalcium: 104mgIron: 5mg

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Frequently Asked Questions

What if I don’t have a grill pan? 

No grill pan? No problem! You can roast the asparagus in the oven or even use a regular skillet on the stove. The key is to cook it at high heat to achieve a bit of char.

Can I add other proteins to this salad?

Yes, this salad is versatile. Grilled chicken, shrimp, or even steak are great proteins to add for variety and to make the meal more filling.

Can I use frozen asparagus?

Fresh asparagus is ideal for grilling as it maintains a better texture and flavor. However, if only frozen is available, thaw it completely and pat it dry to remove excess moisture before grilling.