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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.
shrimp quinoa salad

June 3 Weekly Meal Plan

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you…

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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.
round glass containers with yogurt topped with strawberries and mixed nuts

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.

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

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
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.
No ratings yet
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.

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Individual BBQ Chicken and Pineapple Flatbread Pizza

BBQ Chicken Pineapple Flatbread Pizza

Are you in search of a meal that’s as easy to prepare as it is delightful to eat? Look no further than these BBQ Chicken and Pineapple Flatbread Pizzas! Combining the smoky sweetness of BBQ chicken with the tropical zest of pineapple and a hint of cilantro, these pizzas bring a burst of flavors that are sure to please any palate. Perfect for a quick weeknight dinner or a fun meal prep option, they come together in less than 30 minutes. Whether you’re feeding a crowd or just looking for a simple and satisfying meal, these flatbread pizzas are a guaranteed hit!

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

Calories: 563kcal | Carbohydrates: 66g | Protein: 36g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 99mg | Sodium: 1652mg | Potassium: 736mg | Fiber: 5g | Sugar: 35g | Vitamin A: 945IU | Vitamin C: 43mg | Calcium: 335mg | Iron: 3mg

BBQ Chicken Pineapple Flatbread Pizza

Here are 7 reasons why you’re going to absolutely love making and devouring these delightful flatbread pizzas:

  • Quick & Easy Prep: We all know time is precious. That’s why this recipe is a gem. With minimal prep and a total cooking time of about 30 minutes, you can whip up a week’s worth of lunches or dinners in no time.
  • Bursting with Flavor: Each bite of this pizza is a perfect blend of smoky BBQ sauce, juicy pineapple, savory chicken, and a hint of fresh cilantro. It’s a tropical taste adventure right in your mouth!
  • Healthy & Filling: These flatbreads are not only delicious but also balanced. Lean chicken provides protein, pineapple adds some vitamins and fiber, and mozzarella offers that calcium kick. It’s a wholesome meal that keeps you fueled and satisfied.
  • Customizable: Whether you’re a meat-lover or vegetarian, gluten-free or dairy-free, this recipe can be tailored to suit your dietary needs without compromising on taste. Swap out ingredients to make it your own!
  • Perfect for Portion Control: Individual flatbreads mean you can easily manage portions, whether you’re calorie counting or just trying to avoid overeating. It’s a great way to keep your meals in check!
  • Budget-Friendly: Let’s talk about savings! Making these flatbread pizzas at home is so much cheaper than dining out or ordering from your favorite restaurant. Use ingredients from your pantry or leftovers to cut costs even more.
  • Restaurant Quality at Home: Impress yourself and maybe even a guest with these delectably gourmet-tasting pizzas that come together effortlessly. They look fancy, taste incredible, and all without the hefty price tag or the wait!

The PrepYoSelf Newsletter

Here’s What You Need

  • Chicken: Chicken is a fantastic source of lean protein, which is essential for muscle repair and growth. It also makes the meal filling and satisfying. Using chicken tenderloins keeps cooking times short and ensures the meat stays tender and juicy.
  • Chili Powder, Paprika, and Garlic Powder: These spices bring warmth, a mild heat, and a depth of flavor to the chicken, enhancing its natural taste without overpowering it.
  • Olive Oil: Olive oil is used to help the spice mix adhere to the chicken and prevents sticking during cooking, besides adding a subtle richness.
  • Flatbreads: Flatbreads, such as naan or pita, provide a sturdy, delicious base for the toppings, and they cook quickly, which is perfect for a fast meal prep.
  • Pineapple: The sweetness of the pineapple complements the savory elements of the pizza, especially the BBQ sauce and chicken, adding a burst of freshness and tang.
  • Red Onions: They offer a slight crunch and a zesty sharpness that balances the sweetness of the pineapple and BBQ sauce.
  • Cilantro: Cilantro adds a fresh, citrusy layer to the pizza, brightening up the overall flavors.
  • BBQ Sauce: It acts as the flavor backbone, providing a smoky, slightly sweet, and tangy base that ties all the other ingredients together.
  • Mozzarella Cheese: Cheese is the crowning glory of any pizza, offering gooey, melty deliciousness that also helps to bind all the toppings together.

BBQ Chicken Pineapple Flatbread Pizza

Easy Steps for Meal Prepping this BBQ Chicken Flatbread Pizza

  1. Fire up your oven to 400F to get things started. Mix the chili powder, paprika, garlic powder, and salt, then toss your chicken tenderloins in this seasoning along with a drizzle of olive oil. Pop them on a sheet pan and let them bake for about 20 minutes, or until they reach a safe internal temperature of 165F.
  2. Once your chicken is cooked and cooled, chop it into bite-size chunks. This is a great time to start prepping your other toppings – dice that pineapple, slice those red onions, and chop the cilantro.
  3. Grab your flatbreads and spread a generous layer of BBQ sauce over each. Scatter your chopped chicken, pineapple, and red onions evenly, then sprinkle with cilantro and a good handful of shredded mozzarella.
  4. Place your assembled pizzas back into the oven for about 5 to 7 minutes, just until the cheese is deliciously melted and bubbly.
  5. Slice, serve, or store! These pizzas are fantastic for immediate dining or can be cooled, packed, and stored in the fridge for grab-and-go ease during the week.

Reference the recipe card below for detailed instructions.

BBQ Chicken Pineapple Flatbread Pizza

Meal Prep Tips for BBQ Chicken Flatbread Pizzas

  • Batch Cook: Prepare your chicken in bulk at the beginning of the week. Bake enough chicken for these pizzas and other dishes you might want to whip up, like salads or wraps.
  • Prep Ingredients Separately: Chop and store your toppings like pineapple, onions, and cilantro in separate containers in the fridge. This keeps them fresh and allows you to quickly assemble the flatbreads when you’re ready to eat.
  • Assemble When Ready to Eat: For the best texture, assemble the flatbreads right before you plan to bake them. This prevents the bread from getting soggy.
  • Side Salads: Pair your flatbread pizza with a light salad like a classic Caesar, a fresh arugula salad with lemon and pepper, or a cucumber and tomato salad with a vinaigrette. This adds a refreshing contrast to the hearty pizza.
  • Healthy Snacks: Serve with a side of raw vegetables like carrot sticks, celery, or bell peppers with a light hummus or yogurt dip for an added crunch and nutrition boost.

BBQ Chicken Pineapple Flatbread Pizza

BBQ Chicken Pineapple Flatbread Pizza

Individual BBQ Chicken and Pineapple Flatbread Pizza

Enjoy a quick and delicious meal with these BBQ Chicken and Pineapple Flatbread Pizzas, combining tender seasoned chicken, sweet pineapple, zesty red onions, and fresh cilantro on a crispy flatbread base, all topped with melted mozzarella.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 563 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken

  • 6 oz chicken tenderloins
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Pizza

  • 2 flatbreads (or naan, pita bread)
  • 1 cup pineapple (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup cilantro (chopped)
  • 1/2 cup bbq sauce
  • 1 cup shredded mozzarella

Instructions
 

  • Pre-heat the oven to 400F. Season the chicken and coat it with olive oil. Place them in a sheet pan and bake them in the oven for about 20 minutes until they fully cook to an internal temperature of 165F.
  • After the chicken cooks, let them cool before chopping them into bite size pieces.
  • Now, assemble the pizza by spreading the bbq sauce on the flatbread. Add the chicken, pineapple, onions, and cilantro. Finally, sprinkle the top with the cheese.
  • Place the pizza on a sheet pan and let them bake in the oven for 5 to 7 minutes until the cheese melts.

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: 563kcalCarbohydrates: 66gProtein: 36gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 99mgSodium: 1652mgPotassium: 736mgFiber: 5gSugar: 35gVitamin A: 945IUVitamin C: 43mgCalcium: 335mgIron: 3mg

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Frequently Asked Questions

Can I use store-bought cooked chicken instead of baking my own?

Absolutely! Using pre-cooked chicken, like rotisserie chicken, is a great time-saver. Just season it with a little chili powder, paprika, and garlic powder before adding it to your flatbread to keep the flavors consistent.


What can I use if I don’t have flatbread?

Any type of sturdy bread-like base works for this recipe. You can use naan, pita bread, or even large tortillas if you prefer a thinner crust. Pre-made pizza crusts are also an excellent time-saver.


Are there any alternatives to BBQ sauce that I can use?

If BBQ sauce isn’t your favorite, you can try other sauces like marinara, pesto, or even a simple olive oil and garlic spread as the base for your pizzas.

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Chicken Mole Tacos

Shredded Chicken in Mole Sauce with Corn Tortillas

Our restaurant-quality Chicken Mole Street Tacos are ready to rock your taste buds. These babies are not only bursting with flavor but also budget-friendly and perfect for busy individuals like you who crave delicious a chicken dinner without the hassle. So go ahead, dig in, and savor every bite of these delightful tacos. Happy meal prepping!

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

Calories: 660kcal | Carbohydrates: 64g | Protein: 27g | Fat: 36g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 1539mg | Potassium: 1183mg | Fiber: 12g | Sugar: 27g | Vitamin A: 5376IU | Vitamin C: 25mg | Calcium: 120mg | Iron: 4mg

Shredded Chicken in Mole Sauce with Corn Tortillas

Why You’ll Enjoy This!

  • Flavor Explosion: With the bold flavors of the mole sauce infused into every tender bite of chicken, these tacos are anything but boring. Say goodbye to bland meal prep chicken dinner and hello to a fiesta of flavors that will keep you excited for lunchtime!
  • Easy Peasy Prep: Our recipe is designed with busy individuals in mind. With simple instructions and minimal ingredients, you can whip up a batch of these tacos in no time. Perfect for those hectic weekday evenings when you need something quick and satisfying.
  • Budget-Friendly: Our Chicken Mole Street Tacos are made with affordable ingredients that won’t bust your budget. Save money without sacrificing flavor – it’s a win-win!
  • Versatile and Customizable: Don’t be afraid to get creative with your taco toppings! Whether you prefer a little extra heat with some sliced jalapeños or want to add some creamy avocado slices, these tacos are the perfect canvas for your culinary imagination.
  • Portion Control Made Easy: With each taco neatly packed and ready to go, portion control becomes a breeze. Say goodbye to the temptation of overeating – simply grab a prepped taco and enjoy a perfectly portioned meal that keeps you on track with your health goals.
  • Meal Prep Magic: Perhaps the best reason of all – these tacos are meal prep superheroes! Whip up a batch on Sunday evening and enjoy delicious, restaurant-quality meals throughout the week. No more last-minute scrambles or unhealthy takeout – just grab and go for a stress-free week of tasty eats.

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Gather the Following Ingredients

  • Boneless Chicken Thighs: Chicken thighs are used for their succulent flavor and tenderness. They’re also budget-friendly compared to other cuts of meat. By using boneless thighs, we make the prep process easier and quicker while still delivering that juicy texture.
  • Corn Tortillas: Corn tortillas provide the perfect vessel for our tacos. Not only are they gluten-free and lower in calories compared to flour tortillas, but they also add a deliciously rustic flavor that complements the richness of the mole sauce.
  • White Onions: Sliced white onions add a sweet and slightly pungent flavor to the dish. They also provide a nice texture contrast to the tender chicken and creamy mole sauce. Onions are a budget-friendly ingredient that adds depth and complexity to the overall flavor profile.
  • Chicken Broth: Chicken broth serves as the base for our sauce, infusing it with savory flavor and moisture. It’s also a cost-effective way to add depth to the dish without the need for expensive ingredients.
  • Mole Base Ingredients: This combination of tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips forms the heart and soul of our dish. Each ingredient contributes to the complex flavor profile of the mole sauce – the tomato sauce provides acidity and sweetness, the dried ancho chile and chipotle pepper add smoky heat, the garlic powder and cumin lend aromatic depth, and the chocolate chips bring richness and depth. 
  • Garnishes (Lime and Cilantro): Fresh lime slices and chopped cilantro add brightness and freshness to the tacos. The tangy citrus of the lime cuts through the richness of the mole sauce, while the herbal notes of cilantro provide a refreshing contrast to this chicken dinner. These garnishes not only enhance the flavor of the dish but also add a vibrant pop of color, making this chicken dinner as visually appealing as they are delicious.

Shredded Chicken in Mole Sauce with Corn Tortillas

How to Meal Prep Chicken Mole Tacos:

  1. In a blender, combine the tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and salt. Blend until smooth and set aside. This luscious mole sauce is the secret to our tacos’ rich flavor!
  2. Heat olive oil in a soup pan over medium-high heat. Sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown and delicious. Add the sliced white onions and sauté until they soften and become fragrant.
  3. Pour in the chicken broth and the prepared Mole Base. Give it a good stir, bring it to a boil, then reduce the heat to low-medium. Cover the pan with a lid and let it simmer for approximately 25 minutes until the chicken is tender and the flavors have melded together beautifully.
  4. Once the chicken is cooked through, uncover the pan and add those decadent chocolate chips. Stir until they melt into the sauce, infusing it with a luxurious richness. Continue to simmer the sauce uncovered until it thickens to perfection.
  5. Now for the fun part! Use two forks to shred the tender chicken directly in the pan. Grab your corn tortillas and fill them generously with the mouthwatering chicken filling. Top each taco with a sprinkle of fresh cilantro and a squeeze of zesty lime juice for that extra pop of flavor.

Reference the recipe card below for detailed instructions.

Shredded Chicken in Mole Sauce with Corn Tortillas

Meal Prep Tips for Chicken Mole Tacos:

  • Fresh Sides: Serve your Chicken Mole Street Tacos with fresh, vibrant sides like a crisp green salad, pico de gallo, or a refreshing fruit salsa. The bright flavors will complement the richness of the tacos and provide a balanced meal.
  • Mexican Rice: Pair your tacos with some fluffy Mexican rice for a complete and satisfying meal. The rice absorbs the flavors of the mole sauce and serves as a delicious side dish.
  • Black Beans: Add a side of seasoned black beans for extra protein and fiber. The earthy flavors of the beans complement the smoky richness of the mole sauce perfectly.
  • Corn and Avocado Salad: A light and refreshing corn and avocado salad is the perfect accompaniment to the bold flavors of the tacos. The creamy avocado and sweet corn provide a lovely contrast to the savory chicken mole filling in this chicken dinner.
  • Tortilla Chips and Guacamole: For a casual and fun meal, serve your tacos with crispy tortilla chips and homemade guacamole. The crunchy chips and creamy guac are the perfect accompaniments to the indulgent flavors of the tacos.

round plate with 3 corn tortilla tacos topped with shredded chicken and fresh cilantro

Chicken Mole Street Tacos

Deliciously tender chicken thighs simmered in a rich mole sauce, stuffed into warm corn tortillas and topped with fresh cilantro and a squeeze of lime – our Chicken Mole Street Tacos are a flavor-packed fiesta in every bite!
No ratings yet
Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2
Calories 660 kcal

Equipment

  • knife
  • cutting board
  • blender
  • spatula
  • soup pot with a lid

Ingredients
  

  • 4 small corn tortillas
  • 8 oz boneless chicken thighs
  • 1/4 cup white onions (sliced)
  • 2 cups chicken broth
  • 1 tablespoon olive oil

Mole Base

  • 8 oz tomato sauce
  • 1 dried ancho chile
  • 1 chipotle pepper in adobo sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 cup semi bittersweet chocolate chips

Garnish

  • 1 lime (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Blend together the ingredients of the mole base (minus the chocolate chips) until it is smooth and set it aside.
  • Add oil to a soup pan on medium high heat and sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown. Next add the white onions and saute until they soften.
  • Then, pour in the broth and mole base and stir it all around. Bring the soup to a boil, then lower the heat to low medium and cover the soup pan with a lid.Let it simmer for about 25 minutes until the chicken is tender.
  • After the chicken cooks, remove the lid and add the chocolate chips and stir until it fully melts. Continue to simmer the sauce until it thickens.
  • Finally use two forks to shred the chicken and stuff each tortilla with the chicken filling. Top it off with fresh cilantro and lime juice.

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: 660kcalCarbohydrates: 64gProtein: 27gFat: 36gSaturated Fat: 11gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 116mgSodium: 1539mgPotassium: 1183mgFiber: 12gSugar: 27gVitamin A: 5376IUVitamin C: 25mgCalcium: 120mgIron: 4mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

While chicken thighs are preferred for their tenderness and flavor, you can certainly use chicken breast if you prefer. Just be mindful that chicken breast tends to be leaner and may require shorter cooking time to avoid drying out.


Is it necessary to use both dried ancho chile and chipotle pepper in adobo sauce?

The combination of dried ancho chile and chipotle pepper adds depth and complexity to the mole sauce, but if you can’t find one of the ingredients or prefer a milder heat, you can adjust the recipe accordingly. You can also substitute with other dried chiles or adjust the amount of chipotle pepper to suit your taste preferences.


Can I freeze the chicken mole filling?

Yes, you can freeze the cooked chicken mole filling for later use. Store it in a freezer-safe container for up to 2-3 months. Thaw it overnight in the refrigerator before reheating, and add a splash of chicken broth or water if needed to revive the sauce.

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Chinese Food Meal Prep

glass meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Chinese food meal prep is one of the best options for busy people looking to eat healthy on a budget. We’ve already covered Asian food meal prep overall, but there is so much depth to each cuisine, so we’re deep-diving into Chinese food meal prep.

Chinese cuisine’s vibrant flavors and variety of dishes offers huge potential for meal prepping. 

Chinese food meal prep can typically be made with inexpensive ingredients such as rice, noodles, tofu, and vegetables. Asian grocery stores also often provide options to buy in bulk which can save a lot of money and cut down on packaging trash. Consider whether or not you have the space to efficiently and comfortably store the ingredients though. The last thing you want to do is spend money on a big bag of rice only to find yourself with so much you’ll never use it all. You can still use rice for non-Chinese dishes so compile a list of recipes that you want to try and buy rice accordingly.

The drag of meal prep for many people is burning out on the same recipes after eating them week in and week out. Chinese food meal prep is a great way to open a door to a world of diverse recipes while using similar ingredients (sometimes). From stir-fries to steamed dishes to soups and dumplings, there are tons of options. 

Beef Stir Fry with Squash Noodles

When picking a recipe you do need to consider which recipes will store or travel well. Dishes like stir-fries, fried rice, and soups can be easily reheated without compromising their flavor or texture, making them ideal for meal prepping.

Chinese food meal prep can also be quick and easy with only a little time actually cooking. Stir-fries, for example, come together in a matter of minutes and can be made in large batches.

Chinese cuisine emphasizes a balance of flavors and incorporates plenty of vegetables, lean proteins, and whole grains. Many traditional Chinese dishes are low in fat and calories with a good balance of nutrients. More American style Chinese recipes that are covered in sauce can be high in calories, sugar, and salt. Cooking more healthy chinese recipes or by altering unhealthy recipes with low sodium or low sugar sauces you can eat well on a diet. You can also consider removing elements and eating a more deconstructed version that focuses more on the protein and veggies rather than the fried or saucy components.

Breaking down Chinese food meal prep even further we can look at variations in cuisine from North China to South China.

South China Food Meal Prep

Cantonese cuisine, which originates from the Guangdong province in Southern China, has had a significant influence on Southern cuisine as a whole. Cantonese dishes are known for their use of fresh seafood and subtle seasoning.

glass meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Southern Chinese recipes are more focused on rice as a base reflecting a warmer climate perfect for rice cultivation. Rice is often served as a side to compliment a dish or as part of the preparation like in stir-fries. Rice can be great for meal prepping especially if you have a rice cooker and can prep the veggies and proteins ahead and time and simply pair it with fresh rice. 

This cuisine typically features lighter and fresher flavors focusing on the natural taste of the ingredients. Seasoned with soy sauce, rice vinegar, ginger, and garlic, but balanced so as to not mask the natural flavors. Finding healthy options for soy sauce is a great way to eat healthy without compromising the recipe’s taste.

You may recognize such famous Southern Chinese recipes such as dim sum, roast duck, and sweet and sour pork. All delicious and very different within the same cuisine. Southern Chinese food meal prep is great for fresh lunches and dinners that are totally unique.

Northern Chinese Food Meal Prep

The imperial cuisine of the Ming and Qing dynasties influenced Northern Chinese recipes with elaborate presentations and the use of high-quality ingredients. 

Northern Chinese recipes tend to use wheat as their base such as noodles, dumplings, and steamed buns. The cooler climates of the north are more conducive to wheat cultivation and heartier meals.

The flavors of Northern Chinese food meal prep are more robust and hearty, often featuring rich sauces. Just like the south, most dishes are seasoned with soy sauce, vinegar, ginger, and garlic. Different from the south though, this cuisine uses these ingredients to enhance the savory flavors of the rest of the dish.

Many Northern Chinese dishes are well known around the world like  Peking duck, Mongolian hot pot, and jianbing. The steamed buns are often a popular choice with their rich flavors inside, bouncy bun exterior, and ease of eating.. 

Whether you are picking recipes from North or South China or you’re making variations of more American-style dishes, remember to have fun with them. Having fun with new recipes is one of the most important ways to enjoy them, even if your cooking skills need some practice. Try starting with some of our Chinese food meal prep recipes for a healthy and quick option.

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Crispy Panko Breaded Chicken Tender Salad

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

We’ve crafted a recipe specifically tailored to the needs of busy individuals who crave delicious, budget-friendly options without compromising on taste. Imagine tender chicken breasts, thinly sliced and perfectly breaded with crispy Panko breadcrumbs, seasoned to perfection with paprika, garlic powder, and a hint of salt. Paired with a vibrant spring mix salad featuring juicy Roma tomatoes, crisp cucumbers, and tangy red onions, this dish is a symphony of textures and flavors. Whether you’re meal prepping for the week ahead or looking for a quick and satisfying dinner option, this recipe has you covered.

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

Calories: 469kcal | Carbohydrates: 32g | Protein: 42g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.04g | Cholesterol: 111mg | Sodium: 1191mg | Potassium: 909mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1470IU | Vitamin C: 22mg | Calcium: 61mg | Iron: 3mg
crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Why This is Great for Meal Prep

  • Quick and Easy Preparation: With simple instructions and minimal ingredients, this recipe is a breeze to prepare, even for those with the busiest of schedules. The thinly sliced chicken cooks up in just a few minutes, while the salad assembly is quick and straightforward. It’s a time-saving meal prep option that won’t leave you stuck in the kitchen for hours.
  • Nutrient-Rich Ingredients: This meal is packed with wholesome ingredients like lean chicken breast, fresh vegetables, and nutrient-rich greens. The chicken provides a healthy dose of protein to keep you feeling satisfied and energized throughout the day, while the salad veggies offer essential vitamins, minerals, and fiber to support overall health and well-being.
  • Balanced and Satisfying: Our Crispy Panko Breaded Chicken Tender Salad strikes the perfect balance between protein, carbs, and healthy fats, making it a satisfying and well-rounded meal. The combination of crispy chicken tenders and crunchy veggies keeps your taste buds happy, while the addition of complex carbs from the salad greens provides long-lasting energy to power you through your busy day.
  • Versatile and Customizable: One of the best things about this meal prep recipe is its versatility. While we’ve provided a basic salad combination, feel free to get creative and customize it to suit your taste preferences and dietary needs. Swap out the veggies, experiment with different salad dressings, or add your favorite toppings to make each meal uniquely yours.
  • Portion-Controlled and Budget-Friendly: By prepping individual servings ahead of time, you can easily control portion sizes and avoid overeating throughout the week. Plus, by buying ingredients in bulk and prepping multiple meals at once, you’ll save both time and money in the long run. It’s a budget-friendly meal prep solution that helps you stay on track with your health and wellness goals without breaking the bank.

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Ingredients You’ll Need

  • Chicken Breast: Chicken breast is a lean source of protein that’s not only affordable but also versatile and easy to cook. By using thinly sliced chicken breast, we ensure that it cooks quickly and evenly, making it perfect for meal prep. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied between meals.
  • Panko Breadcrumbs: Panko breadcrumbs are light and airy, resulting in an incredibly crispy and crunchy coating for our chicken tenders. Unlike traditional breadcrumbs, panko creates a thicker and more textured crust, adding an extra layer of flavor and texture to the dish. Plus, using breadcrumbs instead of a heavier batter keeps the dish lighter and healthier without sacrificing that satisfying crunch.
  • Seasonings (Paprika, Garlic Powder, Salt): These simple yet flavorful seasonings add depth and complexity to the dish without the need for excess salt or unhealthy additives. Paprika provides a subtle smokiness and mild heat, while garlic powder adds savory flavor. Salt enhances the overall taste of the dish and helps to balance out the other flavors. Together, these seasonings elevate the chicken tenders from basic to extraordinary.
  • Egg: The egg serves as a binding agent for the breadcrumbs, helping them adhere to the chicken and creating a crispy coating when cooked. It also adds moisture and richness to the chicken tenders, ensuring they stay juicy and flavorful. Eggs are an affordable and nutritious ingredient that adds both structure and texture to the dish.
  • Olive Oil: Olive oil is used for pan-frying the chicken tenders, providing a healthy source of monounsaturated fats and adding a deliciously rich flavor to the dish. It’s a budget-friendly option that’s readily available and adds a luxurious touch to the crispy chicken tenders. Plus, pan-frying allows us to achieve that golden-brown crust without the need for deep frying, making it a healthier cooking method.
  • Spring Mix: Spring mix is a blend of tender baby greens like spinach, arugula, and lettuce, providing a nutritious and flavorful base for our salad. It’s packed with vitamins, minerals, and antioxidants, making it a nutrient-rich addition to any meal. Plus, spring mix adds a variety of textures and flavors to the salad, from peppery arugula to buttery lettuce, creating a more interesting and satisfying eating experience.
  • Tomato, Cucumber, Red Onion: These fresh vegetables add color, crunch, and flavor to our salad, making it a vibrant and delicious side dish. Tomatoes provide sweetness and acidity, cucumbers add a refreshing crunch, and red onions lend a mild tanginess. Together, they create a well-balanced salad that complements the crispy chicken tenders perfectly.
  • Salad Dressing: A choice of salad dressing adds the finishing touch to our meal prep masterpiece, tying all the flavors together and adding a burst of tangy or creamy goodness. Whether you prefer a classic balsamic vinaigrette, a zesty Italian dressing, or a creamy ranch, the dressing adds moisture and flavor to the salad without overpowering the other ingredients. Plus, by choosing a store-bought dressing or making your own at home, you can control the ingredients and customize the flavor to suit your taste preferences.
crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

How to Meal Prep Crispy Panko Chicken Tenders

  1. If you can’t find thinly sliced chicken breast at your local store, fear not! Simply filet your chicken breast and slice it in half sideways. Want it even flatter? Place it between two layers of plastic wrap and give it a good pound with a meat pounder or a small frying pan. This step not only makes your chicken cook faster but also ensures maximum crispiness!
  2. In three separate bowls, set up your breading station. Whisk the egg in one bowl, place the flour in another, and combine the panko breadcrumbs with paprika, garlic powder, and salt in the third bowl.
  3. First, dip each chicken slice into the flour, making sure it’s fully coated. Shake off any excess flour. Next, dip it into the egg wash, ensuring it’s nicely covered. Finally, coat the chicken in the seasoned panko breadcrumbs, pressing gently to adhere.
  4. Heat a skillet with olive oil over medium-high heat. Once hot, add your breaded chicken tenders and cook for about 3 to 5 minutes on each side, or until they’re golden brown and cooked through. Pro tip: Check for an internal temperature of 165°F to ensure they’re perfectly done.
  5. While your chicken is sizzling away, it’s time to prep your salad. Toss together the spring mix, sliced tomato, cucumber, and red onions in a large bowl. Divide the salad into meal prep containers and top each with a crispy chicken tender.
  6. Don’t forget the finishing touch! Drizzle each salad with your favorite salad dressing. Whether you’re into balsamic vinaigrette, honey mustard, or creamy ranch, the choice is yours!

Reference the recipe card below for detailed instructions.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Meal Prep Tips for Crispy Panko Chicken Tenders

  • Healthy Dips: Pair your crispy chicken tenders with a variety of healthy dipping sauces, such as hummus, tzatziki, or guacamole. These flavorful dips add extra moisture and flavor to the chicken without piling on extra calories or unhealthy fats.
  • Soup or Soup Starter: Kick off your meal with a light soup or broth-based starter, such as vegetable soup or miso soup. Not only does this help to increase your vegetable intake, but it also fills you up with low-calorie, nutrient-rich foods, making you less likely to overindulge on the main course.
  • Fruit Dessert: End your meal on a sweet note with a serving of fresh fruit or a fruit salad. Not only does this provide a refreshing and naturally sweet treat, but it also adds extra vitamins, minerals, and antioxidants to your meal. Try pairing your salad with seasonal fruits like berries, melon, or citrus for a burst of flavor.
  • Hydration: Don’t forget to stay hydrated throughout the day by drinking plenty of water or herbal tea. Hydration is key for overall health and well-being, and it helps to support digestion, energy levels, and cognitive function. Consider infusing your water with fresh fruit or herbs for a flavorful twist.
crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions
pan-fried chicken salad

Crispy Panko Breaded Chicken Tender Salad

Enjoy crispy Panko-breaded chicken tenders atop a bed of fresh greens, perfect for a flavorful and convenient meal prep option.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 469 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • tongs

Ingredients
  

Chicken and Breading

  • 12 oz chicken breasts (thinly sliced)
  • 1/4 cup flour
  • 1/2 cup panko breadcrumbs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1 each large egg
  • 1 tbsp olive oil

Salad

  • 4 cups spring mix
  • 1 each roma tomato (sliced)
  • 1/2 each cucumber (sliced)
  • 1/4 cup red onions (sliced
  • 4 tbsp choice of salad dressing

Instructions
 

  • If you can't find thinly sliced chicken breast, filet your chicken breast and slice it in half sideways. If you want it even flatter and thinner, lay it in between two layers of plastic wrap and use a meat pounder or a small frying pan to pound it out flat. This will help the chicken cook faster.
  • Whisk the egg in a large bowl. Place the flour in another bowl. Then, place the panko breadcrumbs and seasonings in another bowl
  • First dip the chicken in the flour making sure it is fully coated. Then shake off the excess
  • Next, dip the chicken in the egg wash. Then, drip it into the seasoned panko breadcrumbs. Make sure it is fully coated
  • Heat a skillet with olive oil on medium high heat. Then, pan fry the chicken breast on each side until golden brown and fully cooked (about 3 to 5 minutes on each side-check for an internal temperature of 165F).
  • Serve the chicken with a side 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: 469kcalCarbohydrates: 32gProtein: 42gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gTrans Fat: 0.04gCholesterol: 111mgSodium: 1191mgPotassium: 909mgFiber: 2gSugar: 5gVitamin A: 1470IUVitamin C: 22mgCalcium: 61mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of protein instead of chicken breast?

Absolutely! While chicken breast is the star of this recipe, you can easily swap it out for other proteins like turkey breast, pork loin, tofu, or even fish fillets. Adjust cooking times accordingly based on the protein you choose.


Can I make this recipe gluten-free?

Yes! You can easily make this recipe gluten-free by using gluten-free breadcrumbs or almond flour instead of traditional flour and panko breadcrumbs. Be sure to check that all seasonings and salad dressing are also gluten-free.


How long will the chicken tenders stay crispy?

While the chicken tenders are best enjoyed fresh, you can help them stay crispy by storing them separately from the salad components. Store the chicken tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in a toaster oven or oven to maintain crispiness.

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Low Carb Sheet Pan Sausage and Zucchini Medley

rectangular glass meal prep containers with sliced sausage and diced zucchini, bell peppers, and red onions

If you’re looking for a delicious, low-carb option that’s both convenient and budget-friendly, you’ve come to the right place. Packed with pre-cooked chicken sausage, vibrant veggies, and a medley of savory seasonings, this recipe is a game-changer for busy individuals striving to maintain a healthy lifestyle. With just a few simple steps and minimal prep time, you can have a satisfying meal ready to enjoy in no time. Whether you’re meal prepping for the week ahead or simply craving a quick and healthy lunch, this Sheet Pan Sausage and Zucchini Medley has got you covered.

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

Calories: 290kcal | Carbohydrates: 17g | Protein: 16g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 60mg | Sodium: 1174mg | Potassium: 548mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2614IU | Vitamin C: 206mg | Calcium: 33mg | Iron: 2mg

round wooden plate with a healthy lunch of sliced sausage and diced zucchini, bell peppers, and red onions

Why this recipe is great for easy and quick meal prep

  • Quick and Easy: With just a few simple steps, you’ll have a delicious and healthy lunch ready to go in no time. From prep to plate, this recipe takes minimal effort, perfect for those hectic weekdays.
  • Convenient Pre-cooked Sausage: Using pre-cooked sausage is a total lifesaver when it comes to meal prep. It cuts down on cooking time significantly, meaning you can have this healthy lunch on the table in a flash. Plus, it’s super convenient to have on hand for those last-minute meals.
  • Budget-Friendly: Let’s talk savings! By using affordable ingredients like chicken sausage and fresh veggies, you can enjoy a tasty, healthy lunch without spending a fortune.
  • Low-Carb Goodness: Staying on track with your low-carb lifestyle has never been tastier! This medley is packed with nutritious veggies and lean protein, making it the perfect healthy lunch option for those watching their carb intake.

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Ingredients You’ll Need

  • Chicken Sausage: Pre-cooked chicken sausage adds a delicious savory flavor, and it also provides a lean source of protein, making this dish both satisfying and nutritious. For a flavor twist, feel free to swap in turkey sausage or even plant-based sausage for a meatless option.
  • Zucchini: Zucchini adds a burst of freshness and color to this dish. It’s low in carbs and calories but high in vitamins and minerals, making it a fantastic choice for those looking to boost their veggie intake. If you’re not a fan of zucchini, you can swap it out for other low-carb veggies like broccoli, cauliflower, or asparagus.
  • White Onion: White onion adds a subtle sweetness and depth of flavor to the medley. It also provides important nutrients like vitamin C and antioxidants. If you prefer a milder onion flavor, you can swap white onion for yellow onion or even shallots.
  • Yellow and Red Bell Pepper: These vibrant bell peppers not only add a pop of color but also a hint of sweetness to the dish. They’re rich in vitamins A and C, as well as antioxidants, making them a nutritious addition to any meal. If you’re not a fan of bell peppers, you can swap them out for cherry tomatoes or sliced mushrooms for a different flavor profile.
  • Paprika, Thyme, Garlic Powder, Salt: These seasonings are the secret to adding depth and flavor to the medley. Paprika adds a smoky richness, thyme brings a subtle earthiness, garlic powder adds a savory kick, and salt helps to enhance all the flavors. Feel free to customize the seasonings to suit your taste preferences or swap them out for your favorite herbs and spices.
  • Olive Oil: Last but not least, olive oil helps to coat the ingredients evenly and adds a touch of richness to the dish. It also provides heart-healthy fats and antioxidants. If you prefer a different oil, you can swap olive oil for avocado oil or melted coconut oil.

round wooden plate with a healthy lunch of sliced sausage and diced zucchini, bell peppers, and red onions

How to Meal Prep Sausage and Veggies

  1. Preheat the oven to 400°F (200°C).
  2. Grab your chicken sausage and give it a good slice into rounds. Now, let’s dice up those veggies – zucchini, white onion, yellow bell pepper, and red bell pepper. Chop chop!
  3. Lay out a sheet pan and place your sausage rounds and diced veggies on it. Spread them out evenly so everyone gets their time to shine.
  4. Time to add some flavor! Sprinkle on the paprika, thyme, garlic powder, and salt. Let’s give this medley a little kick!
  5. Grab that olive oil and give everything a nice, even drizzle. This’ll help bring out all those delicious flavors in the oven.
  6. Pop that sheet pan into the preheated oven and let the magic happen. Bake for around 15-20 minutes, or until your veggies are tender and begging to be devoured.

Reference the recipe card below for detailed instructions.

rectangular glass meal prep containers with a healthy lunch of sliced sausage and diced zucchini, bell peppers, and red onions

Meal Prep Pairing Tips:

  • Grain Options: Serve the medley over a bed of cooked quinoa, brown rice, or cauliflower rice for a wholesome and filling meal. The grains will soak up the flavorful juices from the sausage and veggies, adding an extra layer of deliciousness to each bite.
  • Leafy Greens: Add a side of leafy greens, such as a simple mixed salad or sautéed spinach, to balance out the richness of the sausage and zucchini. A light vinaigrette dressing with lemon or balsamic vinegar can provide a refreshing contrast to the savory flavors of the medley.
  • Creamy Dips: Whip up a creamy dip, such as tzatziki or hummus, to accompany the medley. The cool and tangy flavors of the dip will complement the warmth and spice of the sausage and veggies, creating a well-rounded and satisfying meal.
  • Crusty Bread: Serve the medley alongside a slice of crusty bread or a warm dinner roll to sop up the delicious juices. You can also toast the bread and rub it with garlic for extra flavor. The contrast in textures between the crispy bread and tender medley will make each bite irresistible.
  • Fresh Herbs: Garnish the medley with fresh herbs like parsley, cilantro, or basil to add a pop of color and freshness. The herbs will brighten up the dish and add a fragrant aroma that enhances the overall dining experience.

rectangular glass meal prep containers with a healthy lunch of sliced sausage and diced zucchini, bell peppers, and red onions

round wooden plate with sliced sausage and diced zucchini, bell peppers, and red onions

Low Carb Sheet Pan Sausage and Zucchini Medley

Enjoy a hassle-free, low-carb delight with our Sheet Pan Sausage and Zucchini Medley—bursting with flavor and ready in minutes!
No ratings yet
Course lunch
Cuisine American
Servings 2
Calories 290 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven or air fryer

Ingredients
  

  • 6 oz chicken sausage (pre-cooked)
  • 1 zucchini (diced)
  • 1/4 cup white onion (diced)
  • 1 yellow bell pepper (diced)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Slice the sausage into rounds and dice the veggies into small squares.
  • Place the sausage and veggies on a sheet pan and sprinkle them with the seasonings.
  • Drizzle everything with the olive oil and bake in the oven for 15-20 minutes until the veggies are tender.

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: 290kcalCarbohydrates: 17gProtein: 16gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 1174mgPotassium: 548mgFiber: 3gSugar: 7gVitamin A: 2614IUVitamin C: 206mgCalcium: 33mgIron: 2mg

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Frequently Asked Questions

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

While pre-cooked sausage is recommended for this recipe to save on cooking time, you can certainly use fresh sausage if preferred. Just make sure to cook it thoroughly before adding it to the sheet pan with the veggies.


Can I use different cooking methods instead of baking in the oven?

Absolutely! While baking in the oven is the recommended method for this recipe, you can also cook the medley on the stovetop in a large skillet or on the grill in a grill basket. Just make sure to adjust the cooking time and temperature accordingly.


Can I use frozen vegetables instead of fresh ones?

While fresh vegetables are recommended for the best texture and flavor, you can use frozen vegetables in a pinch. Just be aware that frozen vegetables may release more moisture during cooking, which could affect the overall texture of the dish. If using frozen vegetables, thaw them before adding them to the sheet pan and pat them dry with a paper towel to remove excess moisture.

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Easy Meal Prep Tips & Recipes

glass meal prep containes with steak cubes and brussel sprouts

Between kids and/or the job these days, we are all busy. That’s why we provide an approach to cooking that is simple, nutritious, and delicious. It’s fun to do complicated recipes and test your culinary skills, however sticking to a meal prep routine generally relies on a foundation of quick and simple meals. We put together our list of tips and recipes for easy meal prep.

Keep it simple

There are mean tricks and tips to busy lifestyle meal prepping, we’ve covered a lot of them on this site. The basics are easy though. Keep it simple. Look for:

  • Recipes with fewer ingredients
  • Recipes with less steps
  • Recipes that use ingredients you already have

The fewer ingredients that you have to buy the better. This makes the meal, usually, more affordable and quicker to prepare. You don’t need to spend the time preparing tons of veggies, fruits, and proteins. It may only contain three ingredients. This is great for a meal you’re just trying to whip up.

Recipes with fewer steps make for easy meal prep. Think one pot meals, one pan meals, or instant pot meals. These meals may contain more ingredients but the cooking instructions are simple and usually don’t require you to stand there watching a pan cook to the perfect temp. You can set it all up and walk away and focus on other tasks until the meal is ready to eat. This is where cooking methods can save you a lot of time as well. The stove top can be great for a lot of things but an instant pot or an air fryer can save a lot of time and frustration.

Another way to make easy meal prep is to choose recipes that require less or no time at the grocery store. Of course, you’ll eventually have to go to the store but if you can spare yourself a trip you’re more likely to make the meal. Keeping basic ingredients on hand with a few recipes up your sleeve for those days is perfect. Avoid the stress of a busy grocery store or be able to watch the kids while cooking. Consider keeping pasta noodles, rice, ground beef or chicken, with a sauce or two in the kitchen and it’ll be a lifesaver when you need them. Just be sure to eventually use them.

Pre-prepared ingredients or no work required

glass meal prep containes with steak cubes and brussel sprouts

Some ingredients are easier to buy at the store pre-prepared. Cut vegetables, frozen cooked meats, and dough are some examples of common ingredients that most people buy on a regular basis. Often fresh is better however easy meal prep is about making easy meals that are nutritious and delicious by any means. These pre-prepared ingredients can end up saving you a ton of time and will honestly taste the same. Plus if it means you don’t fall back on fast food then it was the right move.

Adult snack boxes

Essentially a more nutritious version of charcuterie, this easy meal prep normally only requires portioning out ingredients. This is a very quick method to meal prepping that is great for small midday meals. It’s also extremely flexible so you can easily change up the combinations to keep it fresh.

Weekly meal plans

Subscribing to a weekly meal plan can also alleviate the stress of finding recipes. The meal plans should be balanced for nutrition throughout the week without you having to think through the nutrient needs. Even as a jumping off point, weekly meal plans can help you formulate a plan unique for you or use a few different weekly meal plans to mix it up from week to week.

View Weekly Meal Plans for Free

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Meal Prep Eggs

cheese omelette prep

Learning how to meal prep eggs will expand the volume of your meal prep recipes that’ll introduce flavors and textures you can’t get from other ingredients. Eggs have long been considered one of the best ingredients for their versatility, savory flavor, and nutritional value. You can add an egg compliment to tons of meal prep recipes with ease if you know how.

Another reason for eggs as a popular ingredient is for the affordability of the nutritional value. Eggs are relatively cheap and a great way to make meals more filling without spending a fortune on groceries. Between the affordability and versatility, meal prepping eggs is an important meal prep skill.

A good place to start with your meal prep eggs is the cooking method. There are a lot of ways to cook eggs and even more books for every method. We will focus on cooking methods that are best for meal prep. This will help with longer lasting eggs that retain texture and flavor in the fridge or freezer. 

Meal Prep Egg Methods

We’ve already covered how to cook eggs in different styles so if you need help with the exact method and steps check our guide on how to cooking eggs.

Hard-Boiled Eggs: Hard-boiled eggs are great for meal prep as they can be batch cooked, store well, and pair well with a lot of recipes easily. You can boil as many eggs as you need, the exact method for boiling eggs depends on personal preference however you can reference our egg cooking guide above. 

cooking omelettes for eggs meal prep

We recommend that you shell the eggs after they cool down. Doing them all at once is faster and you’ll thank yourself down the line. When you’re ready to add the hard-boiled eggs to a meal, slice them in half, into quarters, or even diced. 

Scrambled Eggs with Vegetables: Scrambled eggs in general can act as an amazing base for a complete meal. Meal prep scrambled eggs can be cooked with many different vegetables. As long as you can cut the vegetables up into a small enough size and you take cooking time into consideration it should turn out delicious. Popular scrambled egg vegetables include bell peppers, onions, tomatoes, and spinach. 

There are actually a lot of ways to scramble eggs. They pretty much all start with cracking eggs into a bowl and whisking though. (consider egg whites only or at least excluding some yolks to make it heart healthier) After whisking, the classic approach is stove top with a pan but you can cook them in the oven or even the microwave. 

Try scrambling in large batches and portioning them out into individual meal prep egg dishes. You can add scrambled eggs as a side to many dishes.

Quiches, Frittatas, and Casseroles: All three of these are very similar but with minor differences along the cooking path. Quiches are a custardy egg mix poured into a pie crust. Quiche is velvety and has a tasty crust. Frittatas are closer to an egg scramble with a less velvety blend, which makes them a little easier and faster to cook. Frittatas are started on the stove top and finished in the oven. Egg casseroles involve the egg mix being poured over a mix of ingredients (cheese, sausage, veggies, etc.) in a casserole dish and cooked in the oven.

Quiches, frittatas, and egg casseroles are perfect options for meal prep egg recipes. They’re easier to cook in batches and portion out. Try our sweet potato egg frittata.

Egg and Rice Bowls: Scrambled or fried eggs mixed with cooked rice, veggies, and your favorite sauce. Fried rice is an incredibly popular dish around the world. It’s a quick dish to cook up and tastes amazing. Egg roll in a bowl is another popular meal prep egg dish. It’s delicious and can be very nutritious. These are really great options if you find yourself with leftover rice.

cheese omelette prep

Egg Salad: Hard-boil a batch of eggs and make egg salad by mixing chopped eggs with mayonnaise, mustard, salt, and pepper. Use it as a sandwich filling, wrap filling, or as a topping for crackers or salads. 

Egg Wraps or Burritos: If you have a batch of scrambled eggs and are looking for a different use for them consider breakfast tacos or burritos. Breakfast burritos are delicious and perfect meal prep egg recipes for busy people. You can easily batch make them, wrap them separately, and grab them on the go as you need. Add in cheese, salsa, beans, and other veggies to mix up the flavors and provide a more well rounded meal.

Fried egg: Frying an egg is a fantastic addition to tons of different meals. Add a fried egg on a hamburger for additional flavor and nutrition. You can also put a fried egg on top of pulled pork and chicken, rice, or even mixed greens. The trick, as it always is with eggs, will be getting the yolk to the right consistency for meal prep. Fried eggs may not be the best if you don’t plan on eating the meal for a few days. You can meal prep the rest of the dish though and then fry an egg the day of consumption. Frying eggs is pretty quick.

Batch meal prep eggs

There are literally dozens of ways to cook eggs but not all of them are a great choice for meal prepping. Methods like poaching will produce a delicious egg with an amazing texture but it won’t last long or travel well. Keep the poaching for an at home meal. Let’s take a look at some methods that work better for meal prepping meals for the week.

Stove top pan: frying eggs in a pan on the stove top or scrambling eggs are both great options for meal prepping eggs and can be added to many other dishes.

bowl of eggs for meal prep eggs

Oven: starting on the stove top and then moving to the oven is a great way to finish off dishes. Especially if you’re cooking a meal in a pan and plan to add eggs on top before you finish cooking. The oven is a great way to cook the eggs and complete the cooking process.

Sheet pan: sheet pan cooking is an essential meal prepping skill. Being able to bake or roast multiple days worth of meals at once. It’s one of the easiest batch cooking methods and you can add eggs on top for an additional layer of flavor.

Muffin tin: cooking eggs in a muffin tin is perfect for recipes like egg cups. You can catch cook a dozen eggs at once and knock out a whole week of breakfasts in one go.

Casserole dish: egg casseroles is another quick and easy way to knock out an entire week’s worth of meals in one go. It’ll take a little longer than the muffin tin but the sheer volume of delicious and nutritious food you can make is worth the extra time.

How long will meal prep eggs last

Depending on the cooking method, eggs can last up to a week in the fridge and even two months in the freezer. It’s still a good idea to plan the use of your meal prep eggs before starting to avoid overfilling your fridge or wasting food. Most egg dishes can last up to 2 months in the freezer.

Scrambled eggs: can last for two to three days in the fridge.

Fried eggs: up to four days in the fridge.

Hard boiled eggs: up to seven days in the fridge. If you know you won’t be using the eggs within a few days though, you should leave the shells on. Peeling them early is efficient but the eggs can dry out in the fridge or start to take on the flavors of the other foods in the fridge quicker.

Egg casseroles: up to four days in the fridge.

Egg salad: up to five days in the fridge.

Meal prep eggs by meal

Meal prep eggs for breakfast

breakfast pizza with meal prep eggs

Meal prepping eggs for breakfast is one of the easiest approaches with tons of recipes and a great place to start. Eggs, after all, tend to be a breakfast item by default. From breakfast burritos to traditional scrambled eggs, there are tons of available recipes.

  • Egg muffins
  • Egg biscuits
  • Breakfast sandwiches
  • Breakfast pizza
  • Breakfast tacos and burritos

Meal prep eggs for lunch

For busy professionals and parents lunch should be filling but light. Omelets, fried rice, and many other dishes fit the job perfectly. If you’re looking for an easier approach or introduction into egg meal prepping just add scrambled eggs or a fried egg to a dish as a topping. This is a really good option if you’re on day 4 of eating the same meal and want something different while trying to finish off your meal prep. Throw an egg on top and now there is a whole new dimension to the flavors.

  • Fried egg sandwich
  • Egg casserole
  • Egg salad sandwich
  • Salad topping
  • Fried rice
  • White rice & fried egg
  • Omelet
  • Bibimbap

Meal prep eggs for dinner

A hearty egg based meal for dinner can really round out the day, heal the soul, and provide a fantastic source of protein. Denser egg dishes can be better for dinner over lunch but it really doesn’t matter. That’s why breakfast all day has become such a popular offering at restaurants. 

  • Quiche
  • Frittata
  • Shakshuka
  • Creamed spinach with scrambled eggs
  • Grilled cheese egg sandwich
  • Sheet pan veggies with eggs

Our Top Egg Meal Recipes

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Sausage Egg Muffins with Strawberries

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Balsamic Steak Bites with Brussels Sprouts

These Balsamic Steak Bites are a testament to the fact that nutritious meal prep doesn’t have to be complicated or time-consuming. Picture succulent New York Strip Steak, perfectly seared to golden perfection, dancing in a marinade of balsamic vinegar, honey, and savory spices. Paired with crispy, roasted Brussels sprouts, this recipe proves you can prioritize your health without sacrificing taste or precious time in the kitchen.

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

Calories: 569kcal | Carbohydrates: 35g | Protein: 40g | Fat: 30g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 136mg | Sodium: 712mg | Potassium: 1108mg | Fiber: 5g | Sugar: 25g | Vitamin A: 998IU | Vitamin C: 112mg | Calcium: 108mg | Iron: 5mg
round plate with steak cubes and brussel sprouts

Reasons Why This Recipe is Tasty and Healthy:

  • Protein Powerhouse: The New York Strip Steak in this recipe is not only mouthwateringly delicious but also a fantastic source of high-quality protein. Perfect for keeping you full and satisfied throughout your hectic day.
  • Green Goodness: Brussels sprouts are the unsung heroes of the veggie world. Packed with vitamins, minerals, and fiber, these little green gems contribute to a healthy digestive system and provide a nutrient boost to keep you going strong.
  • Balanced Marinade Magic: Our balsamic vinegar and honey marinade adds a burst of flavor without loading up on unnecessary calories. It’s the perfect balance of sweet and tangy, elevating your meal without the guilt.
  • Easy Peasy Oven Magic: Throw those brussels sprouts in the oven, and let them work their crispy magic while you tackle other tasks. Minimal effort, maximum taste – just what the busy bee ordered!
  • Budget-Friendly Brilliance: We get it, keeping it affordable is key. This recipe is not only easy on the wallet but also a savvy way to ensure you’re getting the most bang for your nutritional buck.

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Ingredient Breakdown:

  • New York Strip Steak: Not only is it a lean cut, keeping things light on the calorie front, but it’s also a fantastic source of high-quality protein. This ensures you stay fuller for longer, aiding in muscle repair and overall satiety. Plus, it’s a budget-friendly choice that packs a punch of flavor without breaking the bank.
  • Brussels Sprouts: Brussels sprouts are a nutritional powerhouse, and we’ve enlisted them for their fiber content, vitamins (C, K, and B), and minerals. They bring a delightful crunch and earthy flavor, balancing the richness of the steak. Not to mention, these little green wonders are budget-friendly, making them a wallet-friendly choice for a nutrient-packed side.
  • Balsamic Vinegar: Balsamic vinegar adds a layer of depth and tanginess to our marinade without piling on excess calories. It’s a wise flavor investment that elevates the dish while providing antioxidants and potential digestive benefits. The sweet and sour notes make for a delightful contrast, making your taste buds dance without compromising your health goals.
  • Honey: Honey brings natural sweetness to the marinade, harmonizing with the balsamic vinegar for a balanced flavor profile. It’s a healthier alternative to refined sugar, offering a touch of sweetness without the guilt. This golden nectar enhances the overall taste experience while contributing trace amounts of essential nutrients.
  • Garlic Powder: Garlic powder adds a savory kick and depth of flavor to both the steak marinade and the brussels sprouts. It’s a budget-friendly way to infuse a savory note without the fuss of chopping and sautéing fresh garlic. 
  • Olive Oil: Olive oil not only helps in searing the steak to perfection but also contributes heart-healthy monounsaturated fats. It brings richness to the dish and aids in the absorption of fat-soluble vitamins from the brussels sprouts. In moderation, it’s a smart and flavorful addition to keep your meal both tasty and nutrient-dense.
round plate with steak cubes and brussel sprouts

How to Meal Prep Balsamic Steak Bites

  1. Preheat that oven to 400F, and while it’s warming up, mix together the balsamic marinade. Set it aside – it’s about to work its magic!
  2. While your sprouts are roasting, cube up that New York Strip Steak. Sear it to golden perfection in a hot skillet, approximately 2-3 minutes per side.
  3. Turn off the heat, drizzle the remaining marinade over your steak bites, and give it a good mix. Watch that sauce reduce and thicken – pure perfection in the making.
  4. Once your steak bites and brussels sprouts are ready, it’s time to savor the fruits of your labor. Delicious, nutritious, and oh-so-satisfying!

Reference the recipe card below for detailed instructions.

glass meal prep containes with steak cubes and brussel sprouts

Meal Prep Pairing Tips

  • Grain Power: Pair this dish with a side of quinoa, brown rice, or cauliflower rice for an extra boost of complex carbs. It adds a satisfying element to your meal and complements the flavors of the steak and brussels sprouts.
  • Fresh Greens: Serve alongside a simple green salad tossed with a lemon vinaigrette. The crispiness of the salad provides a refreshing contrast to the hearty steak bites and roasted brussels sprouts.
  • Citrus Zing: Squeeze a bit of fresh lemon over the steak bites just before serving. The citrusy brightness enhances the overall flavor profile and adds a delightful zing to every bite.
  • Creamy Contrast: A dollop of horseradish sauce or a light sour cream-based sauce can provide a creamy contrast to the dish. It adds a cooling element and complements the savory flavors of the steak and balsamic marinade.
  • Herbaceous Twist: Garnish with fresh herbs such as parsley or thyme to add a burst of freshness. The herbs not only contribute to the visual appeal but also bring a layer of complexity to the dish.
round plate with steak cubes and brussel sprouts

Balsamic Steak Bites with Brussels Sprouts

Savor the simplicity of our Balsamic Steak Bites with Brussels Sprouts – succulent New York Strip Steak, seared to perfection, bathed in a flavorful balsamic-honey marinade, and paired with crispy roasted Brussels sprouts for an easy, healthy, and downright delicious meal prep.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, lunch
Cuisine American
Servings 2
Calories 569 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • sheet pan
  • oven

Ingredients
  

  • 12 oz New York Strip Steak
  • 3 cups brussels sprouts

Marinade

  • 4 tablespoons balsamic vinegar
  • 2 tablespoons honey
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 teaspoons olive oil

Instructions
 

  • Preheat the oven to 400F.
  • In a small bowl, mix together the marinade and set it aside.
  • Next, trim the brussels sprouts and cut them into quarters. Place them on a sheet pan and drizzle them with half of the marinade. Bake them in the oven for 15-20 minutes until golden brown and crispy.
  • Meanwhile, cut the steak into one inch cubes. Add oil to a hot skillet and sear the steak on each side for about 2 to 3 minutes until it is golden brown and fully cooked to your desired doneness.
  • Turn the heat off the skillet and drizzle the rest of the marinade over the steak bites and mix it thoroughly. Let the sauce reduce and thicken. Enjoy the steak bites along with the roasted brussels sprouts.

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: 569kcalCarbohydrates: 35gProtein: 40gFat: 30gSaturated Fat: 11gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 136mgSodium: 712mgPotassium: 1108mgFiber: 5gSugar: 25gVitamin A: 998IUVitamin C: 112mgCalcium: 108mgIron: 5mg

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Frequently Asked Questions

Can I use a different cut of steak for this recipe?

Of course! While New York Strip Steak is recommended for its lean profile and tenderness, you can experiment with other cuts like sirloin or flank steak. Adjust cooking times accordingly.


Are there any substitutes for honey in the marinade?

Absolutely! Maple syrup or agave nectar can be excellent alternatives. They provide a similar sweetness without compromising the overall flavor.


Is this recipe suitable for a low-carb diet?

Yes! With the focus on lean protein and vegetables, this recipe is friendly for those following a low-carb or keto lifestyle. Pair it with cauliflower rice for an even lower carb option. Feel free to adjust the honey and balsamic vinegar ratios to suit your taste preferences.