Tag: chicken

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Why Meal Prep Chicken Thighs

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

Meal prep better tasting and more nutritious chicken! The secret is meal prep chicken thighs. Chicken thighs are a less common cut of chicken so it’s generally more affordable. With the price of groceries what it is, every little bit of savings helps. Chicken thighs can be up to a third of the price of chicken breasts. 

Meal Prep Chicken Thigh Flavor

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Meal prep chicken thighs have more fat and juices, this means more flavor, unlike the leaner breast meat. The succulent meat is delicious and versatile. Whether marinated, grilled, roasted, or slow-cooked, chicken thighs absorb and complement a wide array of flavors, from bold spices and tangy marinades to savory herbs. Meal prep chicken thighs pair well with diverse cuisines, from hearty American BBQ to fragrant Asian stir-fries, making chicken thighs a beloved ingredient in kitchens around the world.

For the best flavor, marinate the chicken thighs for at least 2 hours, or overnight if possible. Use marinades that include acidic components like lemon juice or vinegar, along with herbs, spices, and a bit of oil to enhance flavor and tenderness. This can make a world of difference when cooking and mixing flavors. The marinade can blend complex flavors.

How To Choose Good Chicken Thighs

Choosing the right chicken thighs to meal prep is important. For convenience and a quicker cook time opt for skinless, boneless chicken thighs. If you’re looking for more flavor and tenderness, bone-in and skin-on can provide more opportunity while cooking. Most people won’t be able to tell the difference and if you’re new to thighs, try different options.

How To Cook Chicken Thighs

Baking: Preheat the oven to 400°F (200°C). Place marinated chicken thighs on a baking sheet lined with parchment paper. Bake for 25-30 minutes or until the internal temperature reaches 165°F (75°C).

Grilling: Preheat the grill to medium-high heat. Grill chicken thighs for 6-7 minutes on each side, ensuring they are cooked through.

Slow Cooking: Place chicken thighs in a slow cooker with desired seasonings and a bit of broth or sauce. Cook on low for 6-7 hours or high for 3-4 hours.

Stir-Frying: Cut chicken thighs into bite-sized pieces. Stir-fry in a hot pan with vegetables and sauce until fully cooked.

Meal Prep Chicken Thighs Reheats Well

Meal prepping chicken thighs is a great option since it stores and reheats well. Allow cooked chicken thighs to cool to room temperature before transferring them to meal prep containers. If you’re keeping the chicken for up to four days, store in the fridge. The freezer can store cooked chicken thighs for up to three months. To reheat, ensure the chicken thighs are thoroughly defrosted if frozen. Reheat in the microwave covered with a damp paper towel to maintain moisture, or in an oven preheated to 350°F (175°C) for about 10-15 minutes to achieve a crisp texture

square glass meal prep container with butter chicken and roasted cauliflower

Instant Pot Butter Chicken

Our Instant Pot Butter Chicken is a succulent blend of boneless chicken thighs, aromatic spices, and creamy tomato goodness, all prepared effortlessly in your trusty Instant Pot. We’ve cracked the code to create a restaurant-quality dish that won’t break the bank, tailored for busy individuals craving a taste of luxury without compromising their health or…

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raspberry chicken soft tacos in rectangle plate

Raspberry Chipotle Chicken Soft Tacos

The delightful combination of sweet raspberries, tangy honey, soy sauce, chipotle powder, and garlic powder will make your taste buds sing. With its ease of preparation and versatility in serving, this chicken soft taco dish is an absolute winner for meal prep.

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rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

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italian chicken

Italian Chicken Recipe with Green Beans and Almonds

This Grilled Italian Marinated Chicken recipe is so easy to make and it results in a delicious and juicy chicken dish. This post may contain affiliate links. Please see our privacy policy for details. We love marinating our meats to add flavor and also keep it juicy during the cooking process. Sometimes, we don’t have…

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orange chicken

Air Fryer Orange Soy Glazed Chicken with Broccoli

This sweet and tangy Air Fryer Chicken Thigh recipe is a healthier version of one of our favorite take-out meals. This post may contain affiliate links. Please see our privacy policy for details. You can’t go wrong with ordering Orange Soy Chicken for take-out. Those bite-sized chicken pieces, dredged in fried, golden, and crispy batter…

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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
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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.
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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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Honey Lemon Chicken Stir Fry

Chicken Stir Fry with Bok Choy and Bell Peppers

Hey, busy foodies! Are you ready to whip up something absolutely delicious, super easy, and totally budget-friendly? Let’s get your meal prep game on with a fantastic Honey Lemon Chicken Stir Fry that’ll make your tastebuds sing and keep your wallet happy. This dish is a perfect blend of tangy, sweet, and savory flavors that come together faster than you can say “yum”!

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

Calories: 530kcal | Carbohydrates: 28g | Protein: 33g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1719mg | Potassium: 866mg | Fiber: 3g | Sugar: 22g | Vitamin A: 6887IU | Vitamin C: 132mg | Calcium: 147mg | Iron: 3mg
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Chicken Stir Fry with Bok Choy and Bell Peppers

The PrepYoSelf Newsletter

Why You’ll Love This:

  • Quick & Easy: Less than 30 minutes and your meal prep for a few days is sorted.

  • Flavor-packed: Each bite is a blend of honey sweetness, zesty lemon, and just the right kick from the chili flakes.

  • Healthy & Satisfying: Packed with protein-rich chicken and fiber-loaded veggies, it’s balanced, filling, and keeps you charged.

  • Quick Cleanup: Since this recipe requires just a wok or large skillet, you won’t have a pile of pots and pans to clean up afterward. This one-pan wonder not only simplifies cooking but also makes cleanup a breeze, so you can enjoy your meal and your evening without the looming dread of dishes.

  • Perfect for All Seasons: The light and zesty flavors of lemon and honey make this dish refreshing enough for summer, while the hearty addition of chicken and warming spices like garlic and chili flakes make it comforting in the colder months. It’s a versatile recipe that adapts to any season.

Chicken Stir Fry with Bok Choy and Bell Peppers

Ingredients you’ll need for this Chicken Stir Fry

  • Chicken Thighs: Chicken thighs are chosen for their juiciness and flavor, which surpass that of chicken breasts. They are also more affordable and forgiving during the cooking process, remaining tender and moist. Rich in protein, they provide the necessary nutritional value to keep you satiated and energized.

  • Red Bell Pepper: These add a sweet, almost fruity component to the stir fry. Not only do they bring vibrant color to the dish, but they’re also packed with vitamins A and C, which are great for immunity and skin health. Red bell peppers are relatively inexpensive, especially when bought in season or on sale, and contribute to the budget-friendly nature of the recipe.

  • Bok Choy: This leafy green is a staple in Asian cuisine and brings a subtle peppery flavor to the dish. It’s an excellent source of vitamins K, C, and A, and adds fiber to the meal, enhancing digestive health. Bok choy is also typically cheaper than other leafy greens like kale and spinach, making it a cost-effective option for adding volume and nutrition.

  • Green Onions: These add a mild, crunchy onion flavor that isn’t overpowering. Green onions are inexpensive and work as a flavorful garnish that enhances the visual appeal and taste complexity of the dish.

  • Olive Oil & Sesame Oil: Olive oil is used for its health benefits and high smoke point, making it ideal for stir-frying. Sesame oil, on the other hand, is used sparingly for its intense flavor. Just a drizzle adds a nutty aroma and richness that elevates the dish from simple to special without adding much to the cost.

  • Honey and Lemon Juice: These ingredients are key to creating the sweet and tangy profile of the sauce. Honey brings natural sweetness, balancing the zesty lemon juice that provides a refreshing burst of flavor, which can invigorate the palate. Both are affordable and packed with health benefits—lemon juice for its vitamin C and honey for its antioxidants.

  • Soy Sauce: This adds the umami flavor, depth, and saltiness to the sauce, eliminating the need for additional salt. It’s a staple in Asian cooking and very budget-friendly, especially when bought in larger quantities.

  • Garlic Powder and Red Pepper Chili Flakes: These spices introduce heat and complexity to the stir fry. Garlic powder offers a convenient and milder alternative to fresh garlic, and chili flakes add a manageable heat that can be adjusted to taste. Both are inexpensive and have a long shelf life, making them pantry essentials for adding flavor without fuss.

Chicken Stir Fry with Bok Choy and Bell Peppers

How to Meal Prep Honey Lemon Chicken Stir Fry

  1. Start with the sauce because, let’s face it, that’s where the magic happens! In a small bowl, dissolve the cornstarch in water. Stir in soy sauce, lemon juice, honey, garlic powder, and chili flakes. Mix until smooth and set aside to mingle those flavors.

  2. Heat a wok or large skillet over medium-high heat and drizzle in the olive oil. Toss in those chicken chunks and let them sizzle! Cook for about 6 to 7 minutes, turning occasionally, until they’re beautifully golden and cooked through to 165°F. Patience here — that perfect sear adds so much flavor!

  3. Throw in the red bell pepper and bok choy to the party. Stir fry these crunchy delights for about 3 to 4 minutes until they just start to soften but still retain some bite. We’re all about textures!

  4. Pour that delightful honey lemon soy sauce over your chicken and veggies. Keep everything moving in the wok for another 2 to 3 minutes until the sauce thickens and gloriously coats everything. This is where it all comes together!

  5. Sprinkle with sesame oil and give it a final stir. This last drizzle is like adding a splash of magic, enhancing the flavors to their peak!

  6. Top off with chopped green onions for a fresh, colorful finish. There! You’ve got a mouth-watering dish that’s ready to divide into containers for the week ahead or serve up right now for a satisfying meal.

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with Bok Choy and Bell Peppers

Meal Prep Tips and Pairing Tips for Honey Lemon Chicken Stir Fry

  • Double the sauce recipe: If you’re a fan of extra saucy stir-fry, cook a larger batch. It freezes well, so you can always have some on hand for a quick meal fix! It goes well with any stir fry dish.

  • Grains: Serve your Honey Lemon Chicken Stir Fry over a bed of brown rice, jasmine rice, or even quinoa for a hearty and fulfilling meal. These grains complement the Asian flavors of the dish and provide a good source of complex carbohydrates.

  • Noodles: Pairing this stir fry with noodles can make for an exciting meal. Consider options like soba noodles, udon, or even whole wheat spaghetti. Toss the noodles with some of the stir fry sauce for extra flavor.

  • Soup: Start your meal with a miso soup or a clear vegetable soup. These light soups can act as a great appetizer without overshadowing the main dish.

  • Appetizers: If you’re turning the stir fry into a more elaborate meal, consider simple appetizers like spring rolls, edamame, or dumplings. These can be prepared ahead and quickly served alongside your main dish.

Chicken Stir Fry with Bok Choy and Bell Peppers

Honey Lemon Chicken Stir Fry

Enjoy a quick and delightful meal with this Honey Lemon Chicken Stir Fry recipe, featuring juicy chicken thighs, crisp bell peppers, and bok choy, all tossed in a tangy honey lemon soy sauce, ready in just 30 minutes
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 530 kcal

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper (cubed)
  • 3 cups bok choy (chopped)
  • 1/4 cup green onions (chopped)
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil

Honey Lemon Soy Sauce

  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 3 tablespoon soy sauce
  • 2 tablespoon honey
  • 2 tablespoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red pepper chili flakes

Instructions
 

  • In a small bowl, mix together the corn starch and water. Then add the soy sauce, lemon juice, honey, garlic powder, and red pepper chili flakes and mix it well. Set the sauce aside.
  • Next, cut the chicken thighs in one inch chunks.
  • Add olive oil to a heated wok on medium high heat and add the chicken. Sear the chicken on all sides and cook it for about 6 to 7 minutes until it reaches an internal temperature of 165F.
  • Then, add the bell peppers and bok choy and stir fry it for about 3 to 4 minutes until they soften.
  • Finally, pour in the honey lemon soy sauce and stir everything around for about 2 to 3 minutes until the sauce thickens. In the end, sprinkle everything with sesame oil for extra flavor.

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: 530kcalCarbohydrates: 28gProtein: 33gFat: 33gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 167mgSodium: 1719mgPotassium: 866mgFiber: 3gSugar: 22gVitamin A: 6887IUVitamin C: 132mgCalcium: 147mgIron: 3mg

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Frequently Asked Questions

What can I substitute for honey in the sauce?

If you prefer not to use honey, maple syrup or agave nectar are excellent alternatives. These will maintain the sweetness balance while offering their unique flavors.

What other types of protein can I use in this recipe?

Besides chicken, you can use beef strips, pork loin slices, shrimp, or even fish like salmon or tilapia. Each protein choice brings its unique flavor and might need slight adjustments in cooking time.

What are the best ways to add a crunchy texture to this stir fry? 

For an added crunch, you can toss in some roasted peanuts or cashews just before serving. Alternatively, adding water chestnuts or bamboo shoots during the cooking process can also provide a nice contrast to the tender chicken and vegetables.

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Top 10 Keto Meal Prep Recipes

Smoked Salmon and Fruit Salad

Keto meal prep recipes have gained immense popularity due to their potential to promote weight loss and improve overall health. One of the key reasons for its widespread appeal is its effectiveness in aiding weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic shift can lead to rapid and sustainable weight loss, making the keto diet an attractive option for those looking to shed excess pounds.

The keto diet offers a flexible and sustainable approach to eating that can be tailored to individual preferences and dietary needs. Unlike many fad diets that rely on strict rules and limited food options, the keto diet allows for a wide variety of nutrient-dense foods, including meats, fish, eggs, nuts, seeds, dairy products, and low-carb vegetables. By focusing on whole, minimally processed foods and prioritizing nutrient density, the keto diet can support overall health and well-being while still allowing for delicious and satisfying meals. Overall, the ketogenic diet’s combination of weight loss benefits, metabolic improvements, and dietary flexibility makes it a popular and healthy choice for many individuals seeking to optimize their health and nutrition.

For more information on Eating Keto click here

1. Air Fryer Chicken Wings in Red Pepper Sauce

Our latest and greatest meal prep recipe is also a keto meal prep recipe. Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

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2. Sausage Egg Muffins with Strawberries

These egg muffins are a great keto breakfast. They are high in protein which will help you stay full longer and are an easy way to pack in veggies and still be tasty. They are also easy to make in small batches or you can make a large amount and save them for snacks.

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3. Grilled Cilantro Skirt Steak and Cauliflower Rice 

No keto meal prep recipe list would be complete without a good steak recipe. This steak dish is light with the cauliflower rice and cilantro pesto listing up the protein dense steak.

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4. Buffalo Chicken Salad

Buffalo chicken salad is a great option for salad lovers looking for something different or salad skeptics looking for a place to start. The tangy buffalo sauce elevates the crisp flavors of the onions, celery and peppers balancing out a refreshing salad that is perfect for lunch or dinner.

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5. Baked Salmon with Cilantro Cauliflower Rice

This baked salmon and cauliflower rice recipe is very quick and easy to make. The entire dish can be made in 20 min and is a great way to impress your date or significant other. It’s not the usual weeknight dinner despite the spices being common and likely in your pantry already.

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6. Easy Air Fryer Chicken Kebabs Recipe

What I love about kebabs is that there are so many ways to make them and so many flavors from all over the world that you can incorporate. They are easy to make and can be cooked on a grill, in the oven, or in an air fryer just like these chicken kebabs. Serve them with your choice of sides such as a salad, in a pita, on top of a bed of rice pilaf, or additional veggies. 

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7. Steak and Eggs with Asparagus

This keto meal prep recipe is incredibly versatile, allowing for various cooking methods and seasoning options to suit individual preferences. Whether you prefer your steak grilled to perfection, your asparagus roasted with a sprinkle of garlic, or your eggs poached to creamy perfection, the possibilities are endless. With its delicious flavors, nutritional benefits, and culinary flexibility, steak with asparagus and eggs is a compelling choice for anyone seeking a wholesome and satisfying meal that’s as nourishing as it is delicious.

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8. Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios

If you’re looking for an easy side dish to prep for the holidays, try this keto meal prep recipe. No need for peeling and cooks in less time than your classic mashed potatoes. This side dish can be paired with any protein to provide a quick full meal that is delicious, nutritious, and looks fancy.

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9. Ground Beef Cabbage Stir Fry

Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

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10. Stuffed Lasagna Peppers

Stuffed lasagna peppers make a great keto meal prep recipe with fewer prep steps than your traditional lasagna recipe, while having the same flavors found in the classic dish. You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish. You can keep it simple by using pre-made marinara sauce.

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More about Keto Meal Prep:

  • Focus on whole foods: Base your meals around whole, unprocessed foods such as meat, poultry, fish, eggs, low-carb vegetables, nuts, seeds, and healthy fats like avocado and olive oil. These foods are naturally low in carbohydrates and rich in nutrients, making them ideal for a keto diet.

  • Embrace healthy fats: Healthy fats are a cornerstone of the keto diet and provide a steady source of energy. Incorporate foods like avocados, nuts, seeds, coconut oil, and fatty fish into your meals to meet your fat intake goals. Use these fats for cooking, dressing salads, and adding flavor to your dishes.

  • Experiment with low-carb substitutes: Get creative in the kitchen by experimenting with low-carb substitutes for your favorite high-carb ingredients. For example, use cauliflower rice instead of regular rice, zucchini noodles instead of pasta, or almond flour instead of wheat flour in baking.

  • Don’t forget about fiber: While carbohydrates are limited on a keto diet, it’s important to include fiber-rich foods to support digestive health. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and Brussels sprouts are excellent sources of fiber that can be enjoyed liberally on a keto diet.

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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
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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!
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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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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

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

Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg
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chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.

  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!

  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.

  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

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Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.

  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.

  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.

  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.

  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.

  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.

chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.

  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.

  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!

  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.

  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.

  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!

  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.

  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.

  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.

  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.

chicken wings in a red pepper sauce

chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or 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: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.

How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.

Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.

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Top 10 Gluten Free Meal Prep Recipes

Smoked Salmon and Fruit Salad

Gluten free meal prep is obviously very important for people with celiac disease or gluten sensitivity. That doesn’t mean that everyone can’t benefit from a gluten free meal here and there. Our list of top 10 gluten free meal prep recipes can help you get started.

Taking the time to consider new recipes and being mindful of the ingredients can encourage healthier thinking involving choosing whole, unprocessed foods over processed and refined products, promoting a generally healthier eating pattern.. Gluten free meals can also be great for weight loss. Typically gluten free meals will focus on protein, vegetables, and fruits instead of carbohydrates.

Even though we are not gluten intolerant, we love gluten free meals. These top 10 gluten free meal prep recipes are great for nutrition, speed, and ease of cooking.

1. Baked Meatloaf Patties and Roasted Green Beans

By far our most popular meal prep recipe and it’s gluten-free! Here’s a twist on a meatloaf-recipe family favorite using burger patties. Love the comfort of meatloaf, but don’t want to wait too long for the prep?

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2. Air Fryer Shrimp and Pineapple 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.

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3. Sheet Pan Chicken Meatballs With Brussel Sprouts 

If you love easy-to-prep and even easier-to-cook recipes, look no further than our chicken meatballs with balsamic roasted brussel sprouts. We use a premade chicken meatball in this recipe which reduces your prep and bake time, making it even easier to pull together on a busy night. If you want to make your own meatballs, that’s fine too! 

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4. Roasted Lemon Italian Chicken with Rutabaga

Roasted chicken thighs with rutabaga is a delicious and hearty dish that combines the rich flavors of succulent chicken with the earthy sweetness of roasted rutabaga. We love roasted chicken thighs because they are juicy, flavorful, and so simple to make. They go well with almost any kind of roasted vegetables, such as broccoli, asparagus, bell peppers, and especially rutabaga.

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5. Ground Beef with Chayote Squash

Ground beef with Chayote Squash is a great way to introduce squash into your meal prep and it’s quick to whip up. It’s perfect for lunches at work or a quick family dinner. You can adjust the volume for more meals and the dish maintains its texture and flavor after reheating days later.

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6. Pan-Fried Salmon with Polenta Cakes

Searing the salmon creates that irresistible golden-brown crust, locking in its natural juices and creating a tantalizing contrast of textures. You’ll experience the same expertly cooked salmon you’d expect at a restaurant. The pre-cooked polenta’s quick sear results in crispy, golden cakes that are a fantastic canvas for the salmon and tomatoes. The combination of textures elevates the eating experience.

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7. Smoked Salmon and Fruit Salad

This interesting take on salads will definitely be a mix up in your routine. The unique pairing of smoked salmon and fruits and veggies.

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8. Air Fryer Honey Sesame Chicken Bites

Making honey sesame chicken in the Air Fryer is a healthy, convenient, and cheap way to enjoy a delicious meal at home. By following these tips, you’ll be able to cook up a tasty dish that’s just as good as takeout, but with a fraction of the cost and calories. Let’s get started!

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9. Tilapia with Zucchini and Bell Peppers

The classic breakfast of smoked salmon and an English muffin. The avocado and cucumber help round out the flavor and creates a buttery texture on the muffin. The fatty avocado and salmon is a delicious blend of flavors that features a very satisfying eating experience.

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10. Shrimp and Cabbage Stir Fry

With this marvelous recipe in your repertoire, you’ll have a tasty, nutritious, and time-saving seafood delight to enjoy whenever your heart desires. So, unleash your inner chef and let the shrimp and cabbage dance their way into your meal prep routine.

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More about Gluten Free Meal Prep:

  • Read Labels Thoroughly: Check food labels for hidden sources of gluten, such as wheat, barley, rye, and malt. Also, be cautious of cross-contamination warnings on packaged products.

  • Choose Naturally Gluten-Free Ingredients: Focus on naturally gluten-free whole foods, such as fruits, vegetables, lean proteins, and dairy, to create well-balanced and nutritious meals.

  • Opt for Gluten-Free Condiments: Use gluten-free condiments and sauces, such as tamari instead of soy sauce.

  • Explore Gluten-Free Recipes: Look for gluten-free recipes online or in dedicated gluten-free cookbooks. There are many creative and delicious gluten-free options available.

  • Get Creative with Gluten-Free Snacks: Explore gluten-free snacks like popcorn, fresh fruit, vegetable sticks with hummus, gluten-free crackers, or yogurt with gluten-free granola.

  • Use Gluten-Free Baking Aids: If you enjoy baking, consider using gluten-free baking powder, baking soda, and xanthan gum or guar gum as binders in recipes that traditionally call for gluten.

  • Adjust Liquid and Flour Ratios: Gluten-free flours may absorb liquids differently than wheat flour. Be prepared to adjust the ratio of liquids to flours in recipes to achieve the desired consistency.

View All Gluten Free Recipes

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Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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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
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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.

The PrepYoSelf Newsletter

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.
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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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Cashew Chicken and Eggplant Stirfry

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

This Cashew Chicken and Eggplant Stir Fry recipe is the epitome of flavor meets efficiency, perfect for busy individuals seeking a nutritious yet budget-friendly meal prep option. Picture succulent boneless chicken thighs, velvety eggplant, and vibrant bell peppers dancing in a symphony of savory sauces, all topped off with crunchy cashews for that extra dose of texture and taste. With just a handful of simple ingredients and easy-to-follow instructions, you’ll be amazed at how effortlessly this dish comes together, leaving you with ample time to conquer your day.

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

Calories: 578kcal | Carbohydrates: 25g | Protein: 30g | Fat: 41g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 139mg | Sodium: 1383mg | Potassium: 843mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2119IU | Vitamin C: 83mg | Calcium: 57mg | Iron: 3mg
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Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

The PrepYoSelf Newsletter

Why you’ll enjoy this?

  • Quick and Easy: With simple ingredients and straightforward instructions, this recipe is a breeze to whip up, perfect for those hectic days when time is of the essence.

  • Nutritious and Balanced: Packed with lean protein from chicken thighs, plenty of veggies like eggplant and bell peppers, and healthy fats from cashews and sesame oil, this stir fry provides a well-rounded and nutritious meal that keeps you energized throughout the day.

  • Budget-Friendly: Utilizing affordable ingredients like boneless chicken thighs, eggplant, and bell peppers, this recipe proves that eating healthy doesn’t have to break the bank. Plus, by preparing meals at home, you’ll save money compared to dining out or ordering takeout.

  • Versatile: Don’t be afraid to get creative! This stir fry is incredibly versatile, so feel free to swap in your favorite veggies or add extra ingredients like broccoli, snap peas, or even pineapple for a personalized touch.

  • Flavorful and Satisfying: With a combination of savory soy sauce, sweet hoisin sauce, and aromatic sesame oil, every bite of this stir fry bursts with irresistible flavor. Plus, the addition of crunchy cashews adds a delightful texture that keeps you coming back for more.

  • Healthy Lifestyle Support: Whether you’re trying to eat more veggies, cut back on processed foods, or simply maintain a balanced diet, this recipe aligns perfectly with your health and wellness goals, making it easy to stay on track without sacrificing taste or convenience.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Boneless Chicken Thighs: Chicken thighs are not only budget-friendly but also pack a flavorful punch. They’re juicier and more tender compared to chicken breasts, making them perfect for stir-frying. Plus, they’re an excellent source of protein, helping to keep you feeling full and satisfied.

  • Eggplant: Eggplant adds a hearty texture and mild flavor to the stir fry. It’s also incredibly budget-friendly and loaded with nutrients like fiber, vitamins, and minerals. Eggplant soaks up the flavors of the sauce beautifully while providing a satisfying bite in every mouthful.

  • Red Bell Pepper: Not only does red bell pepper bring vibrant color to the dish, but it also adds a subtle sweetness and crunch. Rich in vitamin C and antioxidants, red bell peppers boost the nutritional value of the stir fry without breaking the bank.

  • Garlic: A staple in many cuisines, garlic infuses the stir fry with a robust, aromatic flavor. It’s also praised for its numerous health benefits, including immune-boosting properties and potential heart health benefits. Plus, a little garlic goes a long way, making it a cost-effective way to elevate the dish.

  • Red Onion: Red onions lend a touch of sweetness and a hint of spice to the stir fry. They’re also more budget-friendly compared to other onion varieties. Packed with antioxidants and flavonoids, red onions not only enhance the flavor but also contribute to overall health and wellness.

  • Green Onions: Also known as scallions, green onions add a fresh, oniony flavor and a pop of color to the dish. They’re a wallet-friendly ingredient that adds brightness and depth to the stir fry. Plus, they’re low in calories but high in vitamins and minerals, making them a nutritious addition to any meal.

  • Cashews: Crunchy cashews provide a delightful texture contrast to the tender chicken and veggies. They’re a budget-friendly nut option that adds richness and nuttiness to the dish. Cashews also offer healthy fats, protein, and essential nutrients like magnesium and copper, making them a wholesome addition to this stir fry.

  • Soy Sauce: A pantry staple in many households, soy sauce adds depth of flavor and a savory umami kick to the stir fry. It’s an affordable way to season the dish while providing a satisfying saltiness without the need for additional seasoning.

  • Hoisin Sauce: Sweet and tangy hoisin sauce brings a touch of sweetness and complexity to the stir fry sauce. It’s a budget-friendly condiment that adds depth of flavor and richness to the dish, elevating it to new heights of deliciousness.

  • Olive Oil and Sesame Oil: These oils provide a flavorful base for sautéing the ingredients and impart a subtle richness to the stir fry. Olive oil is a heart-healthy option that’s readily available and budget-friendly. Sesame oil adds a distinctive nutty aroma and flavor that complements the other ingredients perfectly.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

How to Meal Prep Cashew Chicken Stir Fry

  1. Start by cutting your chicken, eggplant, and red bell peppers into adorable little one-inch cubes. Mince up those garlic cloves, dice the red onions, and give those green onions a good chop. We’re getting ready to rock and roll!

  2. Heat up a wok on high heat and drizzle in that olive oil. Toss in the red onions and chicken, and let the magic happen. Stir and sizzle until your chicken is golden brown and cooked through, about 5 to 6 minutes. Trust us, your kitchen is about to smell AMAZING!

  3. Now, it’s time to add some color and flavor. Throw in the garlic, eggplant, and bell peppers, and give everything a good mix. Let those veggies soften up and mingle with the chicken for about 3 to 4 minutes. Can you smell that deliciousness wafting through the air?

  4. This is where the magic truly happens. Pour in the soy sauce, hoisin sauce, and sesame oil, and watch as your stir-fry transforms into a symphony of flavors. Give it all a good stir to ensure every morsel is coated in that savory goodness.

  5. Sprinkle on those crunchy cashews and vibrant green onions like the culinary artist you are. Not only do they add a delightful crunch and pop of color, but they also take this dish to the next level of deliciousness!

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Meal Prep Tips for Cashew Chicken Stir Fry

  • Customize to Taste: Feel free to customize the stir fry to suit your preferences. Add extra veggies like broccoli, carrots, or snap peas for added nutrition and variety. You can also adjust the seasonings and sauces to your liking for a personalized touch.

  • Reheat with Care: When reheating the stir fry, use a microwave-safe container or reheat it gently on the stovetop to prevent drying out the chicken and vegetables. Add a splash of water or broth if needed to maintain moisture and freshness.

  • Serve with Rice or Noodles: Cashew Chicken and Eggplant Stir Fry pairs beautifully with steamed white or brown rice, or even noodles like rice noodles or udon noodles. The starch helps soak up the flavorful sauce and adds heartiness to the meal.

  • Add a Side Salad: Fresh, crisp salad greens with a tangy vinaigrette make a refreshing accompaniment to the stir fry. Try a simple mix of mixed greens, cherry tomatoes, cucumber, and shredded carrots for a burst of color and freshness. You can also serve this up in lettuce wraps.

  • Incorporate Fermented Foods: Fermented foods like kimchi or pickled vegetables add a zesty kick and probiotic goodness to your meal. Enjoy them as a side dish or incorporate them into the stir fry for extra flavor and gut health benefits.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Cashew Chicken and Eggplant Stir Fry

Deliciously flavorful Cashew Chicken and Eggplant Stir Fry, packed with tender chicken, vibrant veggies, and crunchy cashews, perfect for easy meal prep and budget-friendly weeknight dinners!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 578 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz boneless chicken thighs
  • 2 cup eggplant
  • 1 red bell pepper
  • 2 garlic cloves
  • 1/4 cup red onion
  • 1/4 cup green onions
  • 1/4 cup cashews
  • 2 tablespoons soy sauce
  • 2 tablespoons hoisin sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the chicken, eggplant, and red bell peppers into one inch cubes. Peel and mince the garlic, dice the red onions, and chop the green onions.
  • Add olive oil to a wok on high heat and saute the red onions and chicken until the chicken is fully cooked and golden brown (about 5 to 6 minutes).
  • Next, add the garlic, eggplant, and bell peppers. Mix thoroughly until the veggies soften (about 3 to 4 minutes).
  • Then, season everything with the soy sauce, hoisin sauce, and sesame oil and stir it all together.
  • Finally, garnish with the cashews and green onions.

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: 578kcalCarbohydrates: 25gProtein: 30gFat: 41gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 139mgSodium: 1383mgPotassium: 843mgFiber: 6gSugar: 12gVitamin A: 2119IUVitamin C: 83mgCalcium: 57mgIron: 3mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Absolutely! While chicken thighs provide extra juiciness and flavor, you can definitely use chicken breast if you prefer. Just be mindful not to overcook it to prevent it from drying out.

Can I make this dish vegetarian or vegan?

Definitely! You can easily make this dish vegetarian or vegan by omitting the chicken and using tofu or tempeh instead. Simply cube the tofu or tempeh and stir-fry it along with the veggies as directed in the recipe.

Can I make this dish spicy?

Of course! If you like a bit of heat, you can add a sprinkle of red pepper flakes or a drizzle of sriracha sauce to the stir fry when adding the sauces. Adjust the amount to your desired level of spiciness.

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Breakfast Sausage and Cheese English Muffin

glass meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Kickstart your mornings with Easy Sausage Muffin Meal Prep! Our Sausage Muffin Meal Prep is a game-changer for those hectic mornings when time is of the essence, and a satisfying, wholesome breakfast is non-negotiable. This recipe is a celebration of flavor, designed for health-conscious individuals who refuse to compromise on taste. Get ready to discover a breakfast meal prep delight that’s budget-friendly, freezer-friendly, and a worthy contender against any fast-food breakfast option.

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

Calories: 350kcal | Carbohydrates: 42g | Protein: 14g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 37mg | Sodium: 588mg | Potassium: 424mg | Fiber: 5g | Sugar: 12g | Vitamin A: 384IU | Vitamin C: 70mg | Calcium: 129mg | Iron: 1mg
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round plate with breakfast meal prep english muffin with a sausage patty, topped with shredded cheese and orange slices.

Freezer-Friendly Bonus:

For all the savvy preppers out there, rejoice! This Sausage Muffin Meal Prep is freezer-friendly. Make a batch, freeze ’em, and have breakfast ready for those extra hectic mornings. Simply reheat and conquer – meal prep made even more convenient!

There you have it – a meal prep gem that ticks all the boxes for busy, health-conscious individuals like yourself. Delicious, wallet-friendly, and freezer-ready – what more could you ask for?

Give it a try, and let the flavors speak for themselves. Your mornings just got a whole lot brighter and tastier!

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • English Muffins: These delightful round wonders are the foundation of our meal prep. Not only are they incredibly versatile, but they also bring a satisfying texture and flavor to the dish. Plus, English muffins are the perfect canvas for the rest of our ingredients. They’re light, fluffy, and just the right amount of chewy – the ideal base for building a breakfast meal prep masterpiece!

  • Chicken Breakfast Sausage Patties: Why chicken sausage? Because it’s a lean, protein-packed powerhouse! Chicken sausage brings all the savory goodness without the excess fat found in some traditional pork options. It’s a healthier choice that doesn’t compromise on flavor. Plus, the pre-packaged convenience makes our breakfast meal prep a breeze for those busy mornings when you need a quick and nutritious fix.

  • Shredded Cheese: Ah, the cheesy goodness! Shredded cheese adds a creamy and indulgent element to our Sausage Muffin. It’s not just about the flavor – cheese also provides a satisfying richness that elevates the entire experience. And guess what? You only need a sprinkle, making it a budget-friendly choice without sacrificing the joy of melted, gooey perfection.

  • Oranges: Let’s bring in a burst of freshness! Sliced oranges are like nature’s candy – sweet, tangy, and a refreshing contrast to the savory notes of the sausage and cheese. Not only do they add a pop of color to your plate, but they also contribute a dose of vitamin C, boosting your immune system. Healthy, flavorful, and a delightful pairing with the savory goodness of the main dish.

Now, the magic happens when these ingredients come together. The English muffins provide a hearty base, the chicken sausage adds savory protein, the cheese introduces a comforting richness, and the oranges bring a zesty freshness. It’s a harmonious blend of textures and flavors that mimics the satisfaction of fast food breakfast options without the guilt.

round plate with breakfast meal prep of english muffin with a sausage patty, topped with shredded cheese and orange slices.

How to Meal Prep Sausage and Cheese English Muffins

  1. Fire up that toaster oven to a toasty 350°F. We’re about to transform simple ingredients into breakfast magic!

  2. Follow the packaged instructions to heat up those succulent chicken breakfast sausage patties.

  3. Now, here comes the fun part! Layer those golden English muffins with the hot, flavorful sausage patty, and sprinkle on the gooey goodness of shredded cheese. Building flavor, one layer at a time!

  4. Place your masterpiece on a sheet pan and let it mingle in the oven for 2 to 3 minutes. Watch the cheese melt into perfection, and the muffin toast to a glorious golden brown.

  5. Don’t forget to add a burst of freshness to your plate! Slice up two vibrant oranges for a zesty and refreshing sidekick.

Reference the recipe card below for detailed instructions.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Breakfast Meal Prep Pairing Tips:

  • Green Goodness Smoothie: Kickstart your morning with a nutrient-packed green smoothie. Blend together spinach, banana, Greek yogurt, and a splash of almond milk for a refreshing and vitamin-rich companion to your Sausage Muffin.

  • Mixed Berry Salad: Balance the richness of the sausage and cheese with a vibrant mixed berry salad. Toss together strawberries, blueberries, and raspberries with a drizzle of balsamic vinaigrette for a sweet and tangy side.

  • Greek Yogurt Parfait: Keep it light with a Greek yogurt parfait. Layer Greek yogurt with fresh berries, granola, and a sprinkle of chia seeds for a protein-packed and satisfying accompaniment.

glass breakfast meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

round plate with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Sausage and Cheese Muffin with Fruit

This Sausage and Cheese Muffin is an easy 5-minute recipe that is packed flavor and so easy to make and also freezer friendly!
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 350 kcal

Equipment

  • knife
  • cutting board

Ingredients
  

  • 2 english muffins
  • 2 chicken breakfast sausage patties 2.5 oz each
  • 2 tablespoons shredded cheese
  • 2 oranges sliced

Instructions
 

  • Pre-heat the toaster oven to 350F degrees.
  • Follow the packaged instructions to heat the chicken sausage.
  • Then, assemble the sausage muffin by layering the English muffin with the sausage patty and shredded cheese.
  • Place it on a sheet pan and let it warm up in the oven for about 2 to 3 minutes until the cheese melts and the muffin is toasted golden brown.

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: 350kcalCarbohydrates: 42gProtein: 14gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 37mgSodium: 588mgPotassium: 424mgFiber: 5gSugar: 12gVitamin A: 384IUVitamin C: 70mgCalcium: 129mgIron: 1mg

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Frequently Asked Questions

Can I use a regular oven instead of a toaster oven?

Absolutely! You can use a regular oven for this recipe. Preheat your oven to 350°F and follow the same instructions for assembling and baking. Keep an eye on the muffins to ensure they reach that perfect golden brown.

Can I add vegetables to the muffin for extra nutrition?

Absolutely! Customize your muffin with your favorite veggies. Sautéed spinach, sliced tomatoes, or avocado are great choices. Experiment with combinations that suit your taste and nutritional preferences.

How do I store leftovers?

If you have leftovers, store them in an airtight container in the refrigerator for up to 2-3 days. Reheat in the toaster oven or oven to maintain the texture and flavors.