Tag: lunch

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Oven Baked Chicken Fajitas with Mango Salsa

chicken fajitas

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Sheet pan chicken fajitas are the fastest dinner you can make with tender chicken, and colorful veggies, and it’s an easy clean-up!

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Plate with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

Why We Love This Oven Baked Chicken Fajitas

  • There is no need to spend extra dollars at a restaurant for your weeknight dinner.
  • This easy fajita dinner is budget-friendly and super tasty.
  • You can bake everything in one pan and you get juicy chicken with sweet roasted peppers and onions, and the oven does all the work.

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To Make Easy Baked Chicken Fajitas, You’ll Need

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs
  • Bell Peppers and Onions: These ingredients add flavor and lots of color to the dish
  • Fajita Seasoning: We made our own mixture, however, you can also use pre-mixed seasonings
  • Tortillas: Serve it up with your flour tortillas or corn tortillas. There are also low-carb options and vegetable options such as jicama tortillas if you are keeping it keto-friendly
  • Mango Salsa: We love adding fruit to our salsa, especially if we have extra on hand. Other tasty toppings you can add are guacamole, pico de gallo, cheese, or sour cream
Plate with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

How to Cook Chicken Fajitas in the Oven

  1. Preheat the oven to 400F.
  2. Mix together your seasonings in a small bowl.
  3. Place the chicken tenderloins on one side of the sheet pan and the sliced peppers and onions on the other side.
  4. Coat all the ingredients with olive oil and sprinkle them with the seasonings.
  5. Bake everything in the oven until the chicken is fully cooked.
  6. Meanwhile, prepare the Mango Salsa and other toppings.

Reference the recipe card below for detailed instructions.

Glass meal prep container with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

Meal Prep Tips for Baked Chicken Fajitas

  • Large Batches: If you decide to increase the batch size, you can serve the fajita chicken and veggies on top of a salad or serve it in a lettuce wrap or with a side of Spanish rice and beans.
  • Other Recipe Ideas: You can also add veggie fajitas with breakfast tacos. Make pasta with the chicken and bell peppers simply by adding them to penne pasta, and adding shredded parmesan cheese.
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
Glass meal prep containers with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.
chicken fajitas

Oven Baked Chicken Fajitas with Mango Salsa

Budget-Friendly and flavorful chicken fajitas baked in the oven in less than 30 minutes!
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken & Seasoning

  • 12 oz chicken tenderloins
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 low carb tortillas

Fajita Veggies & Seasoning

  • 1 red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Mango Salsa

  • 1 mango (peeled and diced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup red onions (diced)
  • 1 cup cherry tomatoes (sliced)
  • 1 lime (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Place the chicken tenderloins, sliced bell peppers, and sliced onions on a sheet pan. Sprinkle them with the seasonings and coat them with olive oil
  • Bake in the oven for 20 minutes until the chicken is fully cooked and reaches an internal temperature of 165F. (cook for an additional 5 minutes until it reaches the internal temperature of 165F)
  • Meanwhile, add the diced mango, cilantro, red onion, and cherry tomatoes in a mixing bowl. Add the seasonings, juice of a lime, and mix everything together
  • After the chicken cooks, layer the chicken tenderloins in the middle of the tortillas and top it off with the fajita veggies and fresh mango salsa. Enjoy this beautiful colorful and tasty dish!

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Cilantro Lime Chicken Salad with Strawberry Salsa

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Primavera Stuffed Chicken Breasts

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Frequently Asked Questions

Is chicken fajita healthy?

Yes, baking it in the oven is one of the healthiest ways to make chicken fajitas because this recipe uses healthy fat, lean meat, and healthy vegetables.

What goes well with fajitas?

Serve it with a cilantro corn salad, avocado salad, or baked black beans.

How do you cut chicken breast for fajitas?

If you are using chicken breasts instead of tenderloins, you will want to let the cooked chicken rest before slicing it into thin strips. Slice it the chicken breasts horizontally into ½-inch thick slices.

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Quinoa and Kale Salad

quinoa salad

This quinoa and kale salad recipe is a powerhouse of ingredients you should add to your weekly meal prep.

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Bowl of quinoa salad with kale and butternut squash.

The combination of all these ingredients in this salad is not only colorful and flavorful but it’s also packed with nutrition. Both quinoa and kale are nutrient-dense, and the addition of butternut squash, shredded cabbage, and dried cranberries add healthy fiber and vitamins.

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Here’s What You Need for This High-Protein Quinoa Salad

  • Quinoa: There are different types of quinoa, but we used a tri-color quinoa

  • Kale: You can also swap this out with other greens such as arugula or spinach

  • Butternut squash: Another option is acorn squash or delicata squash

  • Red cabbage: We love the purple colors of red cabbage, but you can also use regular green cabbage

  • Dried cranberries: Feel free to use whatever dried fruit you have on hand such as raisins

  • Seasonings: We seasoned this salad with a homemade lemon honey dijon vinaigrette

Bowl of quinoa salad with kale and butternut squash.

Easy Steps to Make this Nutritious Kale Salad Recipe

  1. Boil water in a pot and add the quinoa. Cover the pot with a lid and lower the heat and let it simmer until it fully cooks.

  2. Meanwhile, blend together the ingredients for the homemade salad dressing.

  3. After the quinoa cooks, place it in a bowl and add the butternut squash, kale, shredded cabbage, and dried cranberries.

  4. Pour in the dressing and mix it all together.

Reference the recipe card below for detailed instructions.

Bowl of quinoa salad with kale and butternut squash.

Meal Prep Tips for Quinoa and Kale Salad

  • Ingredient Tips: Feel free to add diced avocado for some healthy fat

  • Nuts: You can also add nuts for more protein such as walnuts, almonds, or pecans

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days

Bowl of quinoa salad with kale and butternut squash.

Quinoa and Kale

Quinoa and Kale Salad

Here's a tasty kale salad with quinoa tossed in a homemade vinaigrette dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

  • 1 cup butternut squash (diced)
  • 4 cups Baby kale
  • 1/4 cup shredded red cabbage
  • 2 tablespoons dried cranberries

Salad Dressing

  • 2 lemon (juiced)
  • 4 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Quinoa

  • Bring 1 cup of water to a boil in a boiling pot. Add the quinoa and lower the heat to medium. Cover the pot with a lid and cook for 15 minutes. After it cooks, fluff with a fork and let it cool.

Salad Dressing

  • In a mixing bowl, add the juice of two lemons with olive oil, dijon mustard, honey, and the seasonings. Whisk together until the dressing is well blended.

Salad Assembly

  • In a bowl, add the butternut squash, quinoa, kale, shredded red cabbage, and dried cranberries.
  • Pour over the dressing and mix all the components together.

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Frequently Asked Questions

Do you serve this quinoa salad cold or hot?

You’ll want to let the quinoa cool before you mix it in with the other salad ingredients.

Is kale salad good for weight loss?

Kale is a nutrient-dense food that is a good source of fiber and protein which helps you keep full longer.

Can you eat quinoa raw?

It’s best to cook the dried quinoa prior to eating it, because it may cause digestive comfort, plus it tastes better!

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Vegetarian Red Pepper and Cheese Sandwich

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Toasted cheese sandwiches are the best, and for this recipe, we added an extra layer of flavor and nutrients with roasted bell peppers and creamy avocado slices.

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Round plate with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Who craves comfort food for lunch? I know we do! And it can’t get any more comforting than a toasted cheese sandwich.

But this is not your average cheese sandwich. We leveled it up with roasted red peppers, and sliced avocado, and served it with crispy balsamic brussel sprout chips. And the best part is that we made it all in our Air Fryer Basket!

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Ingredients You’ll Need to Make This Tasty Vegetarian Cheese Sandwich

  • Sliced Bread: We used wheat bread, but you can choose any kind of bread that you like such as sourdough, rye bread, and even gluten-free freed

  • Red Bell Peppers: We used red peppers, but you can use any kind of roasted vegetables such as sliced zucchini, sliced eggplant, or sliced portobello mushrooms. We always try to incorporate any veggies when we can

  • Sliced Cheese: We used provolone cheese, muenster cheese, gruyere cheese, and swiss cheese are tasty options

  • Sliced Avocado: Instead of using mayo spread, we opted for healthy fat and used sliced avocado. This is a great option to add the creaminess that we enjoy from using mayo

  • Brussels Sprouts: We glazed our brussels sprouts with balsamic concentrate which added flavor and helped crisp it up during the cooking process

Round plate with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Easy steps for this Roasted Red Pepper and Cheese Sandwich

When it comes to the classic cheese sandwich, we often make it on the stove top or use a panini grill, but we actually used the Air Fryer to cook the whole meal. Here’s how we did it:

  1. In a bowl, marinate the brussels sprouts and bell peppers with balsamic concentrate, garlic powder, salt, and olive oil.

  2. Next, place the vegetables in the Air Fryer basket and cook at 350F for 7 minutes.

  3. Then, remove the vegetables from the basket and place the bread slices topped with sliced cheese into the basket.

  4. Toast them until the cheese melts.

  5. Assemble the sandwich by layering the roasted red peppers, cheese, and avocado.

  6. Enjoy with a side of roasted balsamic Brussels sprouts.

Reference the recipe card below for detailed instructions.

Glass meal prep container with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

Meal Prep Tips for Roasted Pepper Cheese Sandwich

  • To Serve: Serve with a side salad, soup, or regular chips instead of the brussels sprouts.

  • Prep Tip: If you are prepping this meal in advance, cook only the bell peppers and brussels sprouts in advance. Then, when you are ready to eat the meal, toast the bread and slice the avocado fresh. If you assemble the sandwich too early, the avocado will brown and the sandwich might get too soggy

Glass meal prep containers with a grilled cheese and vegetable sandwich with roasted brussels sprouts.

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Vegetarian Roasted Red Pepper, Avocado and Cheese Sandwich

Here's a veggie packed cheese sandwich that you can easily prep in your Air Fryer.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 1 each red bell pepper
  • 2 cups brussels sprouts
  • 1 tablespoon balsamic concentrate
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 slices wheat bread
  • 2 slices cheese (your choice)
  • 1 avocado

Instructions
 

  • Slice the brussels sprouts into thin slices. Cut the bell pepper in half and remove the inner seeds. In a bowl, marinate the vegetables with balsamic concentrate, garlic powder, salt, and olive oil.
  • Place the brussels sprouts and bell pepper in the Air Fryer and cook at 350F for 7 minutes. After the veggies cook, remove them from the Air Fryer basket.
  • Place the bread slices in the basket and top each slice with cheese. Toast the bread at 370F for 1 minute (or until the cheese melts)
  • Then, assemble the sandwich by adding avocado slices, and the bell pepper, and serve with a side of the roasted brussels sprouts.

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Frequently Asked Questions

I don’t have an Air Fryer, can I make this in the oven?

Yes! Just roast your veggies at 400F for 10-12 minutes. You can also toast your bread with the sliced cheese in the oven for about 2 to 3 minutes until the bread gets toasted and the cheese melts.

Do avocado and cheese go together?

Cheese and avocado are one of our favorite combos. In hot dishes, you can use any kind of cheese that melts well such as mozzarella, gruyere, provolone, and even swiss cheese. For cold dishes such as salads, combine them with feta cheese.

What else can you put on a grilled cheese sandwich?

You can add caramelized onions, pesto sauce, sauteed mushrooms, spinach, or olive tapenade. All these can add great flavors to your cheese sandwich. It’s also a great way to use up what you have in the kitchen. It’s all about being creative!

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Grilled Honey Dijon Chicken Kale Salad

chicken kale salad

This delicious and gorgeous roasted sweet potato and kale salad with grilled chicken is full of flavor. It’s a nutrient-packed lunch for the week.

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Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Why This Kale Salad is Healthy

  • Complete Meal: This recipe has lean protein, complex carbs, vegetables, fruit, and healthy fats.

  • Benefits of Kale: Kale is a green, leafy, cruciferous veggie that is rich in nutrients such as fiber, antioxidants, calcium, Vitamin C, K, and Iron.

  • Benefits of Sweet Potato: This sweet and starchy root vegetable is great for meal prep because it comes in a variety of sizes and colors. It is also a great source of fiber, vitamins, and minerals that help promote gut health.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken and Marinade: For this recipe, we used chicken tenderloins because they cook fast, but you can also use boneless chicken thighs or chicken breast. We also marinated the chicken in a honey dijon sauce before grilling it.

  • Sweet Potato & Seasonings: Other orange vegetable options you can use are diced butternut squash or acorn squash.

  • Salad Ingredients: For our salad mix, we incorporated a dark leafy green such as baby kale mix, but you can also use baby spinach.

  • Toppings: We topped off the salad with crunchy components such as pecan halves and dried cranberries.

  • Salad Dressing: To streamline the ingredients, we made our own homemade vinaigrette using the same ingredients used for the chicken marinade.

Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

How to Prepare Grilled Honey Dijon Chicken Kale Salad

  1. Preheat the oven to 400F.

  2. Cut the sweet potato into small pieces and place them on a baking sheet. Season the diced sweet potato and coat with olive oil.

  3. Bake the sweet potato in the oven until they are tender and golden brown.

  4. Meanwhile, marinate the chicken and cook it on the indoor grill.

  5. Afterward, toss together the chicken with the baby kale salad, sweet potatoes, dried fruit, and nuts, and drizzle the salad dressing on top.

Reference the recipe card below for detailed instructions.

Plate with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

Meal Prep Tips for Kale Salad

  • Other Flavors: To make kale taste good, add citrus flavors. Kale leaves are crunchy and have a strong taste. Therefore, acidic flavors can cut through the tough flavors of raw kale.

  • Ingredient Variations: You can also a balsamic vinaigrette or Italian dressing to marinate your chicken if you don’t want to make your own homemade dressing.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

Glass meal prep containers with chicken served on top of baby kale salad with sweet potato, cranberries, and pecans.

chicken kale salad

Grilled Honey Dijon Chicken Kale Salad

Here's a nutrient packed salad filled with lean protein, dark leafy kale mix, and roasted sweet potato tossed in a sweet and tangy honey dijon vinaigrette dressing
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • tongs
  • sheet pan
  • indoor grill
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken tenderloins
  • 2 tablespoons worcestershire sauce
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Sweet Potato & Seasonings

  • 1 sweet potato
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby kale
  • 2 tablespoons pecan halves
  • 2 tablespoons dried cranberries

Honey Dijon Vinaigrette

  • 3 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 2 tablespoons honey
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. Peel the sweet potato and cut it into small dices. Place the sweet potato on a sheet pan and sprinkle them with the seasonings. Coat the sweet potato with olive oil. Bake in the oven for 15 minutes.
  • Meanwhile, in a mixing bowl, mix together the chicken marinade. Add the chicken in the bowl and make sure it is fully coated with the marinade.
  • Heat an indoor grill on medium high heat and grill the chicken tenders on each side for about 4 to 5 minutes until they are fully cooked and reach an internal temperature of 165F.
  • Enjoy the grilled chicken tenders with the baby kale salad topped with the roasted sweet potatoes, dried cranberries, pecan halves, and a drizzle of the vinaigrette.

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Cilantro Lime Chicken Salad with Strawberry Salsa

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Sheet Pan Chicken Fajitas with Mango Salsa

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Frequently Asked Questions

How to store kale?

Bagged kale can keep in the fridge for up to 5 to 7 days

What is massaged kale?

Massaging kale usually involves adding an acid such as lemon juice with olive oil to chopped kale. Use your hands to massage it for a few minutes to soften the leaves. It results in a glossed and reduced volume. Massaging kale helps break down the tough cell structure and allows for a softer texture and a more appetizing flavor. 

Is it better to eat kale raw or cooked?

 Raw kale is more beneficial than cooked, however, some people find it hard to digest and dislike the bittern flavors, therefore heating it softens some of the tough fibers and make it more appealing to consume.

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Celery Chicken Salad Wrap

round plate with celery chicken salad wrapped in flour tortilla

Here’s a twist on the classic chicken salad. We’ve got shredded chicken tossed in a creamy and tangy mayo and dijon mustard dressing with crisp, diced veggies and crunchy nuts.

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Round plate with celery chicken salad served in tortilla wraps.

Reasons We Love This Chicken Salad With Celery

  • It is filling and full of fresh and bright ingredients

  • It is high in protein

  • You can make it into a healthy wrap or serve it as a healthy chicken salad topping with baby spinach or spring mix

The PrepYoSelf Newsletter

Featured Ingredients

Chicken salad is usually a blank canvas for whatever you want to add to it. Our goal was to make it easy with basic ingredients that you can easily have on hand.

To make this easy chicken salad recipe, you’ll need

  • Shredded Chicken: You can use leftover chicken breast from a pre-cooked rotisserie chicken or boil it yourself.

  • Celery: This ingredient adds a nice crisp, fresh texture to the salad. If you don’t like celery, you can use other crips veggies such as diced bell peppers.

  • Red Onions: You can use any kind of onions.

  • Green Onions: You can other herbs such as tarragon or basil.

  • Walnuts: Use any kind of nuts that you have such as pecans or almonds.

  • Mayo: If you want more added protein you can also use greek yogurt.

  • Dijon Mustard: You can also use regular mustard or spicy mustard.

  • Sugar: The sweetness adds a balance to the savory flavors of this dish.

  • Flour Tortillas: Use any kind of tortilla for your wrap. You can also use lettuce wraps for a low-carb option

Round plate with celery chicken salad served in tortilla wraps.

Basic Steps to Prepare Celery Chicken Salad

  1. In a mixing bowl, add the shredded chicken, diced vegetables, nuts, mayo, dijon mustard, salt, pepper, and sugar.

  2. Mix it all together until the ingredients are well blended.

  3. Scoop small portions of the chicken salad into each tortilla wrap (about 1/2 cup scoop per tortilla).

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

Meal Prep Tips for A Celery Chicken Salad Wrap

  • Other Cook Methods: If you don’t have pre-cooked rotisserie chicken, you can boil chicken breasts for about 15 to 20 minutes. After it cooks, use two forks to shred the chicken and let it cool.

  • Ingredient Variations: Instead of using shredded chicken, you can use boiled eggs or canned tuna.

  • Additional Ingredients: In addition to vegetables and herbs, you can also add common fruits such as sliced grapes, diced pears or apples, and even dried fruit such as dried cranberries.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. If you’re not eating the meal right away, keep the tortillas separate from the chicken salad mixture to prevent the tortillas from getting soggy.

Glass meal prep containers storing celery chicken salad served in tortilla wraps.

round plate with celery chicken salad wrapped in flour tortilla

Celery Chicken Salad Wrap

This serving of chicken salad is great to utilize leftover chicken from another meal. It's filled with fresh veggies, crunchy nuts, and a creamy dressing.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1.5 cups shredded chicken (pre-cooked)
  • 2 tablespoons mayo
  • 2 tablespoons dijon mustard
  • 2 tablespoons green onions (chopped)
  • 1/2 cup celery (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup walnuts (chopped)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon sugar
  • 4 flour tortillas

Instructions
 

  • In a bowl, mix together the chicken, green onions, celery, red onions, walnuts, mayo, dijon mustard, salt, pepper, and sugar.
  • Scoop the chicken salad into a tortilla wrap.

Notes

Note: if you don’t have pre-cooked chicken, bring water to a boil and boil chicken breast in a pot for about 20 minutes until it fully cooks. Once it cooks, use two forks to shred it into pieces. Let it cool before mixing it with the other ingredients.

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Grilled Honey Dijon Chicken and Kale Salad

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Frequently Asked Questions

What to eat with chicken salad?

You can serve this with sandwich bread, in a croissant, or with lettuce wraps.

What can I use instead of celery in chicken salad?

If you need a crunch, you can use jicama, carrots, and even radish.

Can I use grilled chicken for chicken salad?

Yes! Any leftover cooked chicken works well. Just be sure to chop it up into small pieces so that it can mix well with the other ingredients.

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Butternut Squash and Black Bean Soft Taco

bean taco

If you’re trying to incorporate more protein into your plant-based diet, here’s an easy vegetarian taco lunch recipe that you can enjoy!

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Plate with butternut squash and black bean taco topped with arugula.

Sometimes it’s a challenge trying to get protein into your diet when you’re incorporating more plant-based meals. However, this vegetarian taco, butternut squash and black bean recipe is delish and tastes just as savory as a meat taco, and provides good protein as well.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Tortillas: You can use flour or corn tortillas for these tacos. If you want to keep it low-carb, use jicama tortillas

  • Butternut squash: This ingredient adds a nutty, earthy, and slightly sweet flavor to the dish and is full of ingredients.

  • Black beans: We used black beans, but you can also use any kind of beans such as  pinto beans

  • Bell pepper: You can use any color, we prefer red bell peppers for this recipe because of the sweetness of the red peppers

  • Arugula: Adding fresh greens keeps this recipe light and also adds another layer of nutrition. You can also use spring mix, baby spinach, or even baby kale

  • White onions: you can also use red onions or yellow onions

  • Seasonings: chili powder, paprika, garlic powder, salt

Plate with butternut squash and black bean taco topped with arugula.

How to Prepare Butternut Squash and Black Bean Soft tacos

  • Dice up all of your veggies.

  • Add oil to a heated skillet and start first with the onions and bell peppers.

  • Next add the seasonings, black beans, and squash, and mix everything together.

  • Serve the black bean filling inside flour tortillas.

  • Top it off with fresh arugula.

Reference the recipe card below for detailed instructions.

Plate with butternut squash and black bean taco topped with arugula.

Meal Prep Tips for Vegetarian Tacos

  • To Serve: Feel free to add sliced avocado on top

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

Glass meal prep container with butternut squash and black bean taco topped with arugula.

Black Bean Taco

Butternut Squash and Black Bean Soft Taco

These butternut squash and black bean tacos are a high-protein and healthy vegetarian lunch meal that can be ready in less than 15 minutes.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 1/4 cup white onions (diced)
  • 1 cup butternut squash (diced)
  • 1 red bell pepper (diced)
  • 1 cup black beans (drained and rinsed)
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 flour tortillas
  • 1 cup arugula

Instructions
 

  • Add oil to a saute pan on medium-high heat and saute the onions, bell peppers, and butternut squash until they soften (about 4 to 5 minutes).
  • Next, add the black beans and sprinkle them with the seasonings. Mix everything together for another 2 to 3 minutes.
  • Serve the veggies inside the flour tortillas and top it off with fresh arugula.

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Frequently Asked Questions

Is butternut squash good for weight loss?

It is low in calories and a great source of fiber which helps you keep full, therefore it helps promote weight loss with a balanced diet.

Is butternut squash a healthy carb?

Butternut squash only has 22 g of carbs per cup of cooked squash. It is a complex carb that is rich in vitamins A, C, and B vitamins, potassium, and magnesium.

Is butternut squash anti-inflammatory?

It does have a high antioxidant content which can help promote anti-inflammatory benefits along with a balanced diet.

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Oven Baked Balsamic Chicken with Strawberries

balsamic chicken salad

Juicy and tender chicken breast baked in sweet honey and tangy balsamic glaze. This delicious salad makes for an easy chicken lunch meal prep or weeknight dinner meal.

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White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Why You’ll Enjoy This Tasty Balsamic Marinade

  • You can use this marinade for any kind of protein. It goes well with grilled pork or makes a great glaze for an Air Fryer Salmon

  • You can drizzle the marinade on top of pasta or salad

  • It also helps give a caramelized flavor to roasted veggies

The PrepYoSelf Newsletter

What You Need to Make This Balsamic Glazed Chicken

  • Chicken: We use boneless chicken breasts, but you can swap it out with other cuts of chicken such as boneless chicken thighs or chicken tenderloins.

  • Balsamic Glaze: You can find this glaze either in the condiment aisle near the salad dressings or vinegar.

  • Soy Sauce: Adding a little bit of soy sauce gives a savory and salty flavor, but you can also substitute it with regular salt.

  • Strawberries: Balsamic vinegar pairs well with strawberries giving it a sweet and tangy combination

  • Walnuts: Adding nuts to your meals is a great opportunity to add healthy fat and also provides a nice crunchy component to the salad

  • Spinach: These dark leafy greens are such a superfood that provides great nutrients and vitamins. You can also use baby kale or arugula.

  • Olive oil: You can also swap this out with avocado oil.

White round plate with baked balsamic chicken served with spinach, strawberries, and walnuts.

Simple Basic Steps to Make this Oven Baked Balsamic Chicken Breast

  1. Preheat the oven to 400F.

  2. In a bowl, mix together the ingredients for the marinade. Add the chicken to the bowl and let it marinate for at least 10 minutes.

  3. Meanwhile, prepare your salad ingredients. After the oven pre-heats, place the chicken on a sheet pan and bake it in the oven, flipping it over halfway through the process.

  4. After it cooks, let it rest before cutting them into thin strips.

  5. Enjoy the chicken with fresh spinach salad, topped with strawberries and walnuts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

Meal Prep Tips for Baked Balsamic Chicken Salad

  • Cook Method Options: You can also bake the chicken in a small toaster oven or cook it in the Air Fryer (cook at 360F for 20 minutes). You can also grill the chicken on an indoor grill. Just be sure to monitor the heat level because the balsamic glaze will burn fast and may create some smoke.

  • Prep Tips: If you don’t want to wait 10 minutes to marinate the chicken, you can always marinate it the night before. Place it in the refrigerator overnight. The longer you marinate the chicken, the more flavorful and tender it will be.

  • Storage: Cooked chicken can be stored in an air-tight container in the refrigerator for up to 3 to 4 days. You can also store the chicken in a freezer-safe container or bag for up to 3 months for the best quality.

  • To Reheat: Heat them in the microwave until they warm through. However, you can also enjoy the chicken chilled.

  • Extra Ingredients: If you have leftover strawberries, freeze them and save them for smoothies or use them as a topping for your breakfast yogurt or oatmeal. Walnuts can also be eaten for afternoon snacks or you can add them to baked goods and granola.

Glass meal prep containers storing baked balsamic chicken served with spinach, strawberries, and walnuts.

baked chicken salad

Oven Baked Balsamic Chicken with Strawberries and Walnuts

This simple balsamic marinated chicken is perfect on top of a salad, with roasted veggies, or a side of rice pilaf.
No ratings yet
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Prep Time 10 minutes
Cook Time 30 minutes
Course lunch, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan
  • oven

Ingredients
  

Chicken and Marinade

  • 12 oz chicken breasts
  • 2 tabelspoons balsamic glaze
  • 1 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon italian seasoning
  • 1 tablespoon olive oil

Salad Ingredients

  • 4 cups baby spinach
  • 1/2 cup cherry tomatoes (sliced)
  • 2 tablespoon walnuts (chopped)

Balsamic Vinaigrette

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 400F. In a mixing bowl, whisk together the chicken marinade until well blended. Add the chicken breast into the bowl and marinate the chicken for at least 10 minutes.
  • Meanwhile, wash the strawberries, remove the green stems, and cut the strawberries into quarters. Go ahead and blend together the balsamic vinaigrette in a small bowl.
  • After the oven has pre-heated, place the chicken on a sheet pan and bake in the oven for 25-30 minutes until it reaches an internal temperature of 165F.
  • After the chicken cooks, let it rest and cool for a few minutes before slicing it into bite-size pieces. Enjoy the chicken with the spinach salad, topped with strawberries and walnuts, and a drizzle of the vinaigrette.

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Frequently Asked Questions

Is there a difference between balsamic glaze and balsamic vinegar?

Balsamic glaze is the reduction of balsamic vinegar. This is done by simmering the vinegar in a saucepan until it thickens and reduces in half to achieve the thick consistency of syrup.

What else can I use balsamic glaze on?

You can drizzle balsamic glaze on slices of bruschetta, Caprese salads, roasted veggies, and even on summer berries or vanilla ice cream.

What does balsamic glaze taste like?

It has an intense sweet and tangy flavor, therefore, ad it slowly to recipes because just a little bit goes a long way.

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Grilled Cilantro Skirt Steak and Cauliflower Rice

cilantro steak

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep.

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Round plate with grilled steak with cilantro pesto and cauliflower rice.

We’re using tasty and wholesome ingredients to help you meet your low-carb lifestyle, or if you just want a delicious steak dinner. We’ve got you covered either way.

Why You’ll Enjoy this Cilantro Pesto Sauce

  • This Cilantro Pesto sauce is made with simple and whole ingredients that come together really well bringing tons of flavor.

  • The pesto sauce can be used as a sauce, salad dressing, dipping sauce, and even a marinade.

  • It’s also a great way to use up leftover cilantro herbs, and you can freeze it too!

The PrepYoSelf Newsletter

Ingredients Needed to Make this Low Carb Steak Dinner

  • Cilantro Pesto: We use fresh cilantro herbs lime juice, pine nuts, garlic cloves, olive oil, and salt

  • Steak: We grilled skirt steak, but you can also use flank steak or any kind of steak of your choice

  • Seasonings: We used chili powder, cumin, paprika, garlic powder, and salt

  • Cauliflower Rice: We used frozen cauliflower rice because you can easily just throw it in the microwave to cook and steam. You can serve this dish with any other low-carb vegetable such as roasted zucchini, green beans, or broccoli

Round plate with grilled steak with cilantro pesto and cauliflower rice.

How to Make Grilled Skirt Steak

  1. Season the steak with the dry rub, then coat it with olive oil.

  2. Heat an indoor grill on medium-high heat and sear the steak on each side until it cooks to your desired doneness.

  3. While the steak is grilling, blend together your cilantro pesto.

  4. After the steak cooks, let it rest before slicing it into strips.

  5. Microwave the cauliflower rice according to the packaged instructions.

  6. Drizzle the Cilantro Pesto on top of the steak.

Reference the recipe card below for detailed instructions.

Round plate with grilled steak with cilantro pesto and cauliflower rice.

Meal Prep Tips for Cilantro Pesto Sauce

  • If you don’t have a blender, you can still make a cilantro dressing by chopping the cilantro and pine nuts into fine pieces. Then, whisk it together with the lime juice, and olive oil, and season with salt.

  • If the pesto flavor is too strong as a sauce, you can just use it as a marinade for the steak before grilling it.

  • To add flavor to the plain cauliflower rice, saute it with the pesto sauce to incorporate the flavors.

Glass meal prep containers with grilled steak with cilantro pesto and cauliflower rice.

steak

Grilled Skirt Steak with Cilantro Pesto and Cauliflower Rice

Easy, low-carb grilled skirt steak dinner with a flavorful cilantro pesto and steamed cauliflower rice.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • indoor grill pan
  • tongs
  • spatula
  • saute pan

Ingredients
  

Steak and Seasoning

  • 12 oz skirt steak
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Cilantro Pesto

  • 1 cup cilantro (chopped)
  • 1 lime (juiced)
  • 1/4 cup olive oil
  • 2 tablespoons pine nuts
  • 2 garlic clove (peeled)
  • 1/4 teaspoon salt
  • 4 cups cauliflower rice (frozen, pre-cooked, recommend Green Giant Brand)

Instructions
 

  • Season the steak and coat it with olive oil. Heat an indoor grill pan on medium high heat and sear the steak on each side for about 5 to 6 minutes until it cooks to your desired doneness.
  • Meanwhile, place the cilantro, pine nuts, juice of a lime, olive oil, garlic, and salt in a blender and blend until smooth.
  • Microwave the frozen cualiflower rice according to the packaged instructions (usually about 4 to 5 minutes).
  • After the steak cooks, let it rest before slicing into strips. Serve the steak on top of the cauliflower rice and drizzle it with the yummy cilantro pesto sauce.

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Frequently Asked Questions

How long will fresh pesto last in the fridge?

It’s best to use it up within 5 days in the fridge for the best flavor and freshness.

Can I freeze pesto?

Yes, we recommend putting them in ice cube trays or in small freezer-safe containers. It can keep in the freezer for up to 6 months.

Is pesto healthy?

If used in moderation, it can be a healthy way to add flavor to your meals such as a sauce or a marinade. However, because the ingredients do include olive oil, nuts, and sometimes cheese, these ingredients can be high in calories and fat. Therefore, you would want to make sure you incorporate them in balanced portions to your meals. For this recipe, we used olive oil which is primarily unsaturated and can contribute to some heart health benefits.

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Air Fryer Shrimp and Pineapple Kebabs

shrimp kebab

Quick and easy Air Fryer Shrimp and Pineapple kebabs filled with tropical flavors that you’re going to love for your weekly meal prep.

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Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Why We Enjoy These Air Fryer Shrimp Kebabs

Food on skewers always just makes it more fun to eat! We load ours with skewers with juicy shrimp, sweet bell peppers, tangy pineapple, and aromatic onions.

  • Cooking it in the Air Fryer makes it so easy and fast

  • All the ingredients bring their own flavors, so no need for fancy seasonings

  • If you don’t want to mess with skewers, you can still throw everything in the Air Fryer basket and let them cook all together

The PrepYoSelf Newsletter

Ingredients You’ll Need

This shrimp kebab recipe uses simple ingredients. Here are the essential that you’ll need for the skewers:

  • Shrimp: We used fresh, peeled, and deveined shrimp. You can find them also frozen, however, you’ll need to defrost them in the fridge the night before

  • Red Bell Pepper: You can use any color of bell peppers, but we like the sweetness of red bell peppers

  • Red Onions: You can use any kind of onions that you have on hand, but we like using red onions because it adds color to the dish

  • Pineapple: It’s best to use fresh pineapple for this recipe because canned pineapple will be too mushy when cooked

Plate with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Here Are The Steps To Make Air Fryer Shrimp Kebabs

  1. Cut up the pineapple, red onions, and bell peppers into one-inch cubes.

  2. Assemble the ingredients on the skewers, alternating each ingredient on the skewers.

  3. Coat with olive oil or cooking spray and sprinkle on the seasonings.

  4. Place the skewers in the Air Fryer Basket and cook for 8 to 10 minutes at 360F.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Meal Prep Tips for Air Fryer Shrimp Kebabs

  • Adding more flavor: If you want to add more flavor, you can coat it with bbq sauce or a mixture of honey and soy sauce

  • To serve: Serve with a side salad or with a side of rice pilaf

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • Ingredient swaps: You can also use mango instead of pineapple

Glass meal prep containers with colorful air fryer shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper. Included is a side salad.

shrimp and pineapple kebabs

Air Fryer Shrimp and Pineapple Kebabs

Tropical flavored Shrimp and Pineapple Kebabs cooked in the Air Fryer makes an easy meal prep meal full of flavor during a busy weeknight.
4.50 from 2 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 1 red bell pepper (cubed)
  • 1/2 small red onion (cubed)
  • 2 cups pineapple (chunks)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 4 cups spring mix
  • 4 tablespoons your choice of vinaigrette dressing

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes.
  • Season the shrimp, pineapple, bell peppers, and red onions with the seasonings. Assemble the ingredients on the skewers, alternating each ingredient on the skewers. Spray each kebab skewer with cooking spray.
  • Place in the air fryer and cook at 360F for 8-10 minutes (until internal temperature is 145F). If using the oven, cook for 10-15 minutes.
  • Serve with a side salad and your choice of salad dressing.

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Frequently Asked Questions

Can I grill my skewers?

Yes, absolutely. Just be sure to soak your skewers before grilling.

What kind of shrimp do I use?

We prefer using fresh shrimp that has been peeled and deveined for this recipe.

How do you know when shrimp is cooked?

When the flesh turns from translucent to opaque, the shrimp should be cooked through.

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Pan-Fried Tofu with Sauteed Spinach and Tomato

tofu spinach

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own.

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Round plate with pan-fried tofu topped with sauteed spinach and cherry tomatoes.

If time is not on your side, here’s a quick 15-minute vegetarian meal prep that you can make all in one pan.

Why You’ll Love This Vegan Dish

  • It’s gluten-free, dairy-free, and uses whole ingredients

  • Together with the tomatoes, the sauteed spinach is one of the most nutrient-side dishes you can have

  • This dish is extremely budget-friendly because tofu can be a cheaper protein option than meat

  • This easy recipe has minimal ingredients to buy

The PrepYoSelf Newsletter

Simple Ingredients You’ll Need to Make this Easy Recipe of Pan-Fried Tofu with Sauteed Spinach

  • Firm Tofu: The firmer the tofu, the less water it has, therefore, it is easier to crisp up during the cooking process

  • Spinach: You can also use other greens such as baby kale, arugula, bok choy, or mustard greens

  • Cherry Tomatoes: You can use regular tomatoes or swap them out with red bell peppers

  • Balsamic Glaze: You can also swap this out with soy sauce or Worchestershire sauce to flavor the ingredients

easy recipe - pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Here’s An Easy Recipe: How to Make Vegan Tofu

  1. Cut the tofu block in half and place them in between several paper towels. Press down on them to remove the excess moisture.

  2. Next, cut them into smaller pieces and add them to an oiled, heated skillet.

  3. Sear them on all sides until they are golden brown and crispy.

  4. Remove the tofu and add spinach and tomatoes.

  5. Drizzle with balsamic glaze and season the vegetables. Mix it all around until the spinach softens.

  6. Serve on top of the tofu cubes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

Meal Prep Tips for Pan-Fried Tofu and Spinach

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. If you are prepping this meal in advance, keep the sauteed spinach and tomatoes in separate containers from the tofu to prevent the tofu from getting soggy from the spinach

  • To Serve: You can enjoy this meal with other side dishes such as quinoa, barley, or a side of squash noodles

  • To Reheat: The meal can be reheated in the microwave

Glass meal prep containers with easy recipe pan-fried tofu topped with sauteed spinach and cherry tomatoes.

tofu and spinach

Pan-Fried Tofu with Sauteed Spinach and Tomato

This pan-fried tofu with sauteed spinach is a one of the easiest and tastiest ways of eating tofu.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

Tofu and Marinade

  • 12 oz tofu (firm)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 1 tablespoon olive oil

Spinach and Tomatoes

  • 6 cups baby spinach
  • 1 cup cherry tomatoes
  • 1 tablespoon balsamic glaze
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cut the tofu block in half and place them in between several paper towels. Press down on the tofu to remove the excess moisture. Next, cut the tofu into one-inch cubes. In a small bowl, mix together the balsamic glaze, olive oil, and seasonings. Cover the tofu cubes completely with the marinade.
  • Add oil to a saute pan on medium-high heat and sear the tofu cubes on each side until they are golden brown (about 2 to 3 minutes on each side). After they cook, remove them from the pan and set them aside.
  • Next, add the spinach and tomatoes and stir them around until the spinach softens and tomatoes get tender. Season with garlic powder and salt.
  • In the end, drizzle the spinach with the balsamic glaze and serve it on top of the tofu cubes.

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Frequently Asked Questions

How long will pan-fried tofu keep?

You can keep them in an airtight container in the fridge for 3 to 4 days.

Is tofu good for weight loss?

Tofu can help promote weight loss because it is a low-calorie, high-protein ingredient that can help you stay full and it tends to have fewer calories than meat. Tofu is also cholesterol-free which can help reduce heart disease when swapping it out with saturated, high-fat animal proteins.

Why press the tofu before cooking?

The packaging process of tofu leaves it with a great deal of moisture. Pressing the tofu removes the water and helps it hold its shape when you cook it.