Tag: dairy free

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Ground Turkey Sausage Skillet Dish

ground turkey with asparagus and orange bell peppers

Our skillet ground turkey sausage with asparagus and bell peppers is the answer to your meal prep prayers. Packed with lean protein, vibrant veggies, and budget-friendly ingredients, this dish is perfect for busy professionals who want to eat healthily without sacrificing taste. With just one skillet and a handful of simple ingredients, you can whip up a mouthwatering meal that will satisfy your cravings and fuel your body for success. Get ready to elevate your weeknight dinners with this easy and irresistible recipe!

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Calories: 231kcal | Carbohydrates: 2g | Protein: 34g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 78mg | Sodium: 364mg | Potassium: 465mg | Fiber: 1g | Sugar: 1g | Vitamin A: 97IU | Vitamin C: 2mg | Calcium: 11mg | Iron: 1mg
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ground turkey with asparagus and orange bell peppers

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Meal Prep Hack:

This ground turkey sausage recipe, which is a fantastic meal prep hack for busy individuals looking to save time and amp up the flavor in their dishes. Preseasoned ground turkey sausage comes packed with all the savory goodness of classic breakfast sausage spices like fennel, sage, and red pepper flakes, instantly adding depth and complexity to any recipe. 

By starting with seasoned ground turkey, you skip the step of measuring and mixing individual spices, making meal prep a breeze. Plus, the addition of these flavorful spices elevates the taste of the dish without the need for extra seasoning, resulting in a delicious and satisfying meal with minimal effort. 

Whether you’re whipping up a quick skillet meal like this one or adding protein to your favorite pasta dish or breakfast scramble, preseasoned ground turkey sausage is a game-changer for easy and flavorful cooking.

ground turkey with asparagus and orange bell peppers

Ingredients You’ll Need

  • Ground Turkey: We chose ground turkey as the star of this dish for several reasons. Firstly, it’s lean and packed with protein, making it a fantastic choice for anyone looking to maintain or build muscle while keeping calories in check. Plus, it’s budget-friendly compared to other protein sources like beef or seafood. By opting for Italian seasoned ground turkey, we’re also adding a burst of savory flavor that perfectly complements the veggies.
  • Asparagus: Ah, the vibrant green hero of this dish! Asparagus not only adds a pop of color to your plate but also brings a wealth of nutrients to the table. It’s rich in vitamins A, C, and K, as well as folate and fiber. Plus, its slightly earthy and nutty flavor pairs beautifully with the other ingredients, adding freshness and crunch to every bite.
  • Bell Peppers: We opted for orange bell peppers not only for their sweet and tangy flavor but also for their nutritional benefits. Bell peppers, in all their colorful glory, are loaded with vitamin C, which supports immune function and collagen production. They also add a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the turkey and spices.
  • Red Onion: Red onions bring a subtle sweetness and depth of flavor to the skillet. They’re not only delicious but also packed with antioxidants and anti-inflammatory compounds. Plus, they’re incredibly budget-friendly and add a pop of color to the dish. Sliced thinly and sautéed until soft, they meld beautifully with the other ingredients, creating a symphony of flavors.
ground turkey with asparagus and orange bell peppers

How to Make Meal Prep Ground Turkey Recipe with Vegetables

  • Cut those asparagus spears into cute little strips and slice up your vibrant bell peppers and red onions. We’re talking prep that’s as easy as Sunday morning!
  • Heat up a skillet with a drizzle of olive oil over medium-high heat. Toss in those lovely red onions and let them sizzle until they soften and perfume your kitchen with their sweet aroma. Next up, add your Italian seasoned ground turkey and sprinkle it with a dash of salt and garlic powder. Stir, stir, stir until that turkey is cooked through and beautifully golden brown.
  • Now, here comes the green goodness! Add in your crisp asparagus strips and those colorful bell pepper slices. Stir everything together and let them mingle and soften in the skillet for about 3 to 5 minutes. We’re talking about veggies so vibrant, they’ll make your taste buds do a happy dance!
  • Once everything is cooked to perfection, dish up this delightful medley onto plates or into meal prep containers if you’re planning ahead for the week. This dish is ready to fuel your body and soul with wholesome goodness!

Reference the recipe card below for detailed instructions.

ground turkey with asparagus and orange bell peppers

Pairing Tips

  • Fresh Fruit: Round out your meal with some fresh fruit for dessert or a refreshing side. Sliced strawberries, pineapple chunks, or mixed berries are all great options that add a touch of sweetness and natural vitamins to your meal.
  • Cheese Plate: Create a cheese plate with an assortment of cheeses such as aged cheddar, creamy brie, and tangy goat cheese. The rich and varied flavors of the cheeses complement the savory tones of the turkey sausage and add a touch of elegance to your meal.
  • Herb-infused Rice: Serve the skillet meal alongside a fragrant herb-infused rice, such as parsley and lemon zest rice or cilantro-lime rice. The vibrant herbs and citrusy flavors of the rice provide a refreshing contrast to the hearty sausage and vegetables.
Ground Turkey and Asparagus

Ground Turkey Sausage and Asparagus Skillet

Whip up a flavorful and nutritious meal with this easy skillet ground turkey sausage featuring vibrant asparagus and bell peppers, perfect for busy professionals seeking a tasty and hassle-free dinner solution!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 231 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • spatula

Ingredients
  

  • 10 oz italian seasoned ground turkey
  • 12 each asparagus spears
  • 1 each orange bell pepper (sliced)
  • 1/4 cup red onion (sliced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Cut the asparagus in 2 inch strips. Slice the bell peppers and onions into strips
  • Add oil to a skillet on medium high heat and saute the red onions until they soften. Next, add the ground turkey and season with salt and garlic powder. Continue to stir the turkey until it is fully cooked and golden brown (about 8 to 10 minutes)
  • Then, add the asparagus and bell peppers and stir until they soften (about 3 to 5 minutes)

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: 231kcalCarbohydrates: 2gProtein: 34gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 78mgSodium: 364mgPotassium: 465mgFiber: 1gSugar: 1gVitamin A: 97IUVitamin C: 2mgCalcium: 11mgIron: 1mg

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Frequently Asked Questions

Can I use a different type of ground meat?

Absolutely! While this recipe calls for Italian seasoned ground turkey, you can easily substitute it with ground chicken, beef, or even plant-based alternatives like tofu or tempeh for a different flavor profile.

How can I prevent the asparagus from overcooking?

To prevent the asparagus from becoming too soft, add it to the skillet towards the end of the cooking process, after the ground turkey is fully cooked. This will allow the asparagus to cook just until tender-crisp, maintaining its vibrant color and texture.

Can I freeze this dish?

Yes, you can! This recipe freezes well. Allow the cooked skillet meal to cool completely before transferring it to freezer-safe containers or zip-top bags. It can be stored in the freezer for up to 2-3 months. Just remember to thaw it overnight in the refrigerator before reheating.

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Scrambled Eggs with Prosciutto

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Energize Your Mornings with breakfast Scrambled Eggs, Prosciutto, and Potatoes: Your New Go-To Meal Prep Recipe! Starting your day with a satisfying and nutritious breakfast is crucial, especially when your schedule is packed. This Scrambled Eggs with Prosciutto and Potatoes recipe not only ticks all the boxes of nutrition and taste but also adds that much-needed convenience to your morning routine. Prepare to feel pampered, energized, and ready to take on the day!

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Calories: 430kcal | Carbohydrates: 15g | Protein: 16g | Fat: 36g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 21g | Trans Fat: 0.1g | Cholesterol: 337mg | Sodium: 522mg | Potassium: 801mg | Fiber: 8g | Sugar: 3g | Vitamin A: 1795IU | Vitamin C: 59mg | Calcium: 67mg | Iron: 2mg
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scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

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Why You’ll Love This Breakfast Eggs Meal:

  • Balanced Nutrition: With creamy avocados rich in healthy fats, protein-packed eggs, and nutrient-dense veggies, this meal strikes the perfect balance. It’s designed to keep you full and energized without weighing you down.

  • Bursting with Flavor: Forget bland breakfasts. The savory sweetness of roasted orange bell peppers, the earthy tones of red potatoes, and the rich saltiness of prosciutto come together to dance on your taste buds!

  • Super Easy to Prepare: Yes, even on your busiest mornings! Spend a little time prepping, and you’ll have a gourmet breakfast ready in no time. Plus, this is fantastic for batch cooking. Just multiply the ingredients by the number of days you need!

  • Keeps Well: This dish holds up beautifully in the fridge. Simply store your components separately and assemble a fresh, delicious plate each morning.

Simple Ingredients You’ll Need

  • Prosciutto: Prosciutto adds a luxurious touch to any meal with its rich, savory, and slightly salty flavor. It enhances the dish without the need for additional seasoning. While prosciutto should be enjoyed in moderation due to its fat and sodium content, it offers a good source of protein and can add depth of flavor that makes a little go a long way, helping to keep costs and calories in check.

  • Eggs: Eggs are incredibly versatile and serve as the backbone of many dishes, providing a mild, comforting taste that pairs well with almost any ingredient.

  • Avocado: Avocado brings a creamy, buttery texture and a rich, slightly nutty flavor to the dish. It also helps balance the saltiness of the prosciutto.

  • Red Baby Potatoes: These potatoes add a sweet, earthy flavor and a tender bite to the meal, serving as a hearty base.

  • Orange Bell Pepper: The sweetness of orange bell peppers contrasts nicely with the savory notes of eggs and prosciutto, adding a fresh, crisp element. Bell peppers are low in calories and rich in vitamins A and C, which are powerful antioxidants important for skin health and immune function.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

How to Meal Prep Breakfast Scrambled Eggs with Prosciutto

  1. Start by pre-heating your oven to 400°F (204°C).

  2. Toss the diced potatoes and bell peppers with half of the olive oil and sprinkle with salt. Spread them out on a sheet pan in a single layer for even cooking.

  3. Slide your tray into the oven and roast for about 10-15 minutes or until the veggies are tender and beautifully caramelized.

  4. While your veggies are roasting, heat the remaining olive oil in a sauté pan over medium heat. Crack the eggs directly into the pan and gently scramble them until just set—creamy and soft.

  5. Plate up the breakfast scrambled eggs with a serving of the roasted potatoes and bell peppers. Add a touch of luxury with slices of prosciutto draped over the top and fresh, buttery avocado slices for that perfect finish.

Reference the recipe card below for detailed instructions.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Pairing Tips:

  • Whole Grain Toast: Serve your meal with a slice of toasted whole grain bread to add a crunchy texture and fiber. It’s great for scooping up eggs or avocado or for making a small sandwich with the prosciutto.

  • Fresh Fruit Salad: A bowl of fresh fruit featuring berries, pineapple, and kiwi can offer a refreshing and antioxidant-rich counterpoint to the savory elements of the breakfast.

  • Fresh Herbs: Chopped herbs such as chives, parsley, or basil can be sprinkled on top of the scrambled eggs to add a fresh burst of flavor and a pop of color.

  • Pesto: A small dollop of pesto alongside or on top of the eggs can introduce a vibrant flavor contrast, especially with the richness of the olive oil and herbs harmonizing with the other components.

  • Tomato Salad: Slices of ripe tomatoes with a balsamic vinegar dressing can provide a juicy and acidic balance, cutting through the fats and enhancing the dish’s overall freshness.

scrambled eggs with prosciutto, avocado slices, and roasted bell peppers and potatoes

Eggs & Proscuitto

Prosciutto with Eggs & Potatoes

Enjoy a hearty and satisfying breakfast of scrambled eggs mixed with crispy prosciutto and roasted red baby potatoes and orange bell peppers, topped with fresh avocado slices for a delicious start to your day.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American, Italian
Servings 2
Calories 430 kcal

Equipment

  • knife
  • cutting board
  • sheet pan
  • spatula
  • saute pan
  • oven

Ingredients
  

  • 1 oz prosciutto
  • 4 large eggs
  • 1 avocados (peeled and sliced)
  • 1/2 cup red baby potato (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Pre-heat the oven (or toaster oven) to 400F
  • Dice the potatoes and bell peppers into small squares. Place them on a sheet pan and drizzle with half of the olive oil and season with salt
  • Bake in the oven for about 10-15 minutes
  • Meanwhile, add oil to a saute pan on medium heat and crack the eggs in the pan
  • Use a spatula to stir the eggs until they cook firmly set
  • Serve the eggs with the roasted potatoes and bell peppers
  • Top it off with slices of prosciutto and avocado
  • Note: (Peppers & Potatoes can also be cooked in a toaster oven, you can also cook them in the Air Fryer at 350F for 8-10 minutes)

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: 430kcalCarbohydrates: 15gProtein: 16gFat: 36gSaturated Fat: 8gPolyunsaturated Fat: 5gMonounsaturated Fat: 21gTrans Fat: 0.1gCholesterol: 337mgSodium: 522mgPotassium: 801mgFiber: 8gSugar: 3gVitamin A: 1795IUVitamin C: 59mgCalcium: 67mgIron: 2mg

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Frequently Asked Questions

Can I use sweet potatoes instead of red baby potatoes?

Absolutely! Sweet potatoes are a great substitute for red baby potatoes and add a different nutritional profile with more fiber and vitamin A. They also bring a sweeter taste that pairs well with the savory flavors of the eggs and prosciutto.

Can I use egg whites instead?

Absolutely, you can use egg whites instead of whole eggs in this Scrambled Eggs with Prosciutto and Potatoes recipe. Using egg whites is a great option if you’re looking to reduce calories and fats. Egg whites are lower in calories and fat-free, while still providing a high-quality source of protein.

Is this recipe keto-friendly?

This recipe can be adapted to fit a keto diet by making a few adjustments. Since traditional potatoes are high in carbs, you can substitute them with lower-carb vegetables like cauliflower or turnips. Also, ensure that your servings of onions and tomatoes are moderated, as these vegetables contain more sugars.

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Grilled Asparagus and Prosciutto Cobb Salad

Grilled asparagus and prosciutto cobb salad

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

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

Why You’ll Love This Cobb Salad:

  • Gourmet, Yet Simple: Feels like a restaurant dish but made in your own kitchen.

  • Quick to Prepare: Minimal cooking involved, because I know your time is gold!

  • Healthy & Filling: Balanced with greens, proteins, and a zesty homemade dressing.

  • Budget-Friendly: Say goodbye to pricey lunches!

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Ingredients You’ll Need For This Cobb Salad

  • Asparagus: Asparagus is a powerhouse vegetable that’s not only low in calories but also rich in nutrients, including fiber, folate, and vitamins A, C, and K. When grilled, asparagus develops a pleasingly crisp texture and a smoky flavor that elevates this salad from simple to spectacular.

  • Prosciutto: This Italian dry-cured ham adds a luxurious touch to any dish. It’s thin, savory, and has a melt-in-your-mouth texture that contrasts beautifully with the crisp vegetables. Prosciutto is also protein-rich, making it a great component for adding depth without overpowering the other flavors.

  • Eggs: Eggs are a budget-friendly protein source that bring richness and substance to the salad. The creamy yolks add a comforting element, balancing the crisp textures of the other ingredients, while the whites provide a lean protein boost that keeps you full and energized.

  • Spring Mix: The blend of young, tender greens in a spring mix (like baby spinach, arugula, and romaine) offers not just a variety of textures and tastes but also a host of nutrients including iron, calcium, and vitamins. The mild and slightly peppery flavors of these greens create a fresh base for our heavier toppings.

  • Cherry Tomatoes: Adding a burst of juiciness and sweetness, cherry tomatoes are a great source of vitamin C, potassium, and other antioxidants. They introduce a bright, tangy contrast to the salty prosciutto and rich eggs, enhancing the overall freshness of the dish.

  • Lemon: Lemon juice brings zest and vivacity to the salad, cutting through the richness of the prosciutto and eggs with its vibrant acidity. It’s also great for digestion and adds a dose of vitamin C.

  • Honey: A touch of honey balances the tartness of the lemon and the sharpness of the mustard with its natural sweetness, rounding out the flavors in the dressing.

  • Paprika, Garlic Powder, Salt: These spices are used to season the asparagus and the dressing. Paprika adds a subtle warmth and color, garlic powder provides a savory depth, and salt enhances all the flavors in the salad.

Grilled asparagus and prosciutto cobb salad

How to Meal Prep this Healthy Lunch Salad

  1. Start by boiling your eggs for about 8 to 10 minutes. We want them just right – firm yet creamy. Once done, let them cool, then peel and halve. These beauties are going to add that rich, comforting texture to your salad.

  2. While your eggs are cooking, toss the asparagus spears in olive oil, paprika, garlic powder, and salt. Heat up your grill pan and give those spears a good char for about 2 to 3 minutes on each side. You’re looking for tender but crisp with those irresistible grill marks.

  3. Whip up your dressing by combining lemon juice, olive oil, Dijon mustard, honey, garlic powder, and salt in a small bowl. Whisk it up until it’s well blended. This dressing brings a bright and tangy flavor that ties all the components together beautifully.

  4. Lay down a bed of fresh spring mix. Arrange the grilled asparagus, slices of silky prosciutto, and your halved eggs over the greens. Scatter those juicy cherry tomatoes around for a pop of color and sweetness.

  5. Drizzle your homemade dressing over the salad. Each bite will be a perfect blend of smoky, tangy, and sweet flavors – absolutely divine!

Reference the recipe card below for detailed instructions.

Grilled asparagus and prosciutto cobb salad

Ingredient Swaps:

  • Greens: Swap spring mix for kale, spinach, or romaine lettuce depending on availability and preference. Each brings a different texture and nutritional profile.

  • Prosciutto: If prosciutto is too pricey or not available, try smoked turkey or even crispy bacon. For a vegetarian option, grilled halloumi or tofu can be delicious substitutes.

  • Asparagus: Green beans, zucchini, or bell peppers are great alternatives that also grill beautifully.

  • Eggs: For those avoiding eggs, chickpeas or cannellini beans can provide a similar protein boost with a different texture.

  • Cherry Tomatoes: Feel free to swap these with any diced regular tomato, cucumbers, or even roasted red peppers for a change in flavor.

  • Olive Oil: In the dressing, avocado oil is an excellent substitute, offering similar health benefits and a mild, neutral taste.

  • Lemons: If lemons are out of reach, try using apple cider vinegar or white wine vinegar for that essential tangy component in your dressing.

  • Honey: Maple syrup or agave nectar are perfect alternatives if you prefer a different kind of sweetness or have dietary restrictions.

  • Dijon Mustard: If Dijon isn’t your favorite, try using whole grain mustard for a bit more texture and a milder taste.

Grilled asparagus and prosciutto cobb salad

proscuitto salad

Grilled Asparagus and Prosciutto Cobb Salad

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

Equipment

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

Ingredients
  

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

Salad Dressing

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

Instructions
 

Eggs

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

Grilled Asparagus

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

Salad Dressing

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

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

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

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Frequently Asked Questions

What if I don’t have a grill pan? 

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

Can I add other proteins to this salad?

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

Can I use frozen asparagus?

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

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Breakfast Turkey Sausage Patties with Eggs

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Starting your day with a nutritious, satisfying meal can make all the difference, especially during a busy workweek. That’s where our Breakfast Turkey Sausage Patties with Eggs comes in—a meal prep dream that’s as delightful on a hurried Monday morning as it is on a lazy Sunday brunch. This recipe not only packs a high-protein punch with hearty turkey sausage and versatile eggs but also brings in a bounty of nutrients with roasted bell peppers, hearty potatoes, and creamy avocado. It’s designed to fuel your body and keep you full and focused until lunch.

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Calories: 431kcal | Carbohydrates: 20g | Protein: 29g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 0.03g | Cholesterol: 210mg | Sodium: 118mg | Potassium: 1099mg | Fiber: 9g | Sugar: 3g | Vitamin A: 1573IU | Vitamin C: 68mg | Calcium: 48mg | Iron: 3mg
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Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

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Why this High Protein Recipe is Meal Prep Magic

  • High in Protein, High in Satisfaction: Kick off your day with a solid protein punch. Turkey sausage and eggs provide a hearty dose of protein that helps in muscle repair and keeps you feeling full longer. Perfect for those busy days when you need to stay on top of your game!

  • Quick and Convenient: All it takes is a little upfront prep, and you’ll have a breakfast that’s ready to go in minutes each morning. Use Sunday night to prep and pack, and you’ll enjoy hassle-free mornings with more time to sip that coffee.

  • Flavorful and Filling: Who says healthy food has to be bland? The savory turkey sausage, rich eggs, sweet roasted bell peppers, earthy potatoes, and buttery avocado ensure each bite is as tasty as it is nourishing.

  • Adaptable Cooking Methods: Whether you have an oven, a toaster oven, or an Air Fryer, this recipe adjusts to whatever equipment you have. This flexibility means you can enjoy this delicious meal no matter your kitchen setup.

  • Budget-Friendly: This recipe uses simple, affordable ingredients that won’t break the bank. Ground turkey, eggs, and a few veggies make this meal not only nutritious but also economical. Save your pennies and your waistline at the same time!

Simple Ingredients You’ll Need

  • Ground turkey sausage is a fantastic choice for anyone looking to increase their protein intake without adding too much fat. Turkey is leaner than many other meats, particularly if you choose cuts that are lower in fat. It also cooks quickly, which is perfect for meal prepping. By forming it into patties, we create a satisfying, savory component that’s versatile and delicious.

  • Eggs are a powerhouse of nutrition. They provide high-quality protein which is essential for muscle repair and growth. Additionally, eggs are a source of vitamins D and B12, as well as choline, which is important for brain health. In this recipe, they add a creamy texture that complements the firmer turkey patties, making the meal more substantial and filling. Feel free to swap the red baby potatoes for any other variety of potatoes you have on hand, such as Yukon Gold or russet potatoes.

  • Avocado adds a splash of color and a dose of healthy fats to this dish. It’s rich in monounsaturated fats, which are good for heart health. Avocados are also loaded with fiber, potassium, and several essential vitamins. The creaminess of avocado pairs wonderfully with the more textured sausage patties with eggs breakfast, enhancing the overall mouthfeel and flavor of the meal.

  • Potatoes are a cost-effective source of carbohydrates, which provide the body with energy. They are also rich in potassium and fiber, especially when the skins are left on. In this recipe, they add a hearty element to the meal, making it more satisfying. Roasting them enhances their natural sweetness, providing a nice balance to the savory sausage and eggs.

  • Orange bell peppers are not only vibrant and appealing in appearance but are also sweet and rich in vitamins A and C, antioxidants that help maintain healthy skin and immune function. They add a slight crunch and sweetness to the meal, offering a fresh contrast to the other richer, more savory flavors.Feel free to use any other cooking oil you have on hand, such as vegetable oil, coconut oil, or avocado oil.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

How to Meal Prep Breakfast Turkey Sausage Patties and Eggs

  1. Preheat your oven to 400°F. Toss the diced potatoes and bell peppers with olive oil and a pinch of salt. Spread them on a baking sheet and roast for 10-15 minutes until tender and slightly golden. If using an Air Fryer, cook at 360°F for about 5 minutes.

  2. While veggies are cooking, heat a drizzle of olive oil in a skillet over medium-high heat. Add the turkey patties and cook for about 4-5 minutes on each side, or until they reach an internal temperature of 165°F. Set aside once cooked.

  3. In the same skillet, crack the eggs and scramble them until fully cooked.

  4. Plate the cooked turkey patties and scrambled eggs with a side of roasted veggies and freshly sliced avocado.

Reference the recipe card below for detailed instructions.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Breakfast Sausage With Eggs Meal Prep Pro Tips:

  • Pre-Cook Eggs Differently: If you prefer not to eat the same texture every day, vary how you prepare your eggs—scramble some, make others into omelets, or bake them into little muffin tins with veggies for easy-to-handle egg bites.

  • Roasting Variations: To add variety through the week, roast different types of vegetables alongside your bell peppers and potatoes. Squash, zucchini, and carrots all work beautifully and provide different nutrients and flavors.

  • Maximize Oven Time: When you’re roasting your veggies, consider roasting additional ingredients for other meals at the same time. This saves on energy and preps you even further ahead.

  • Efficient Use of Kitchen Appliances: If you have a multi-functional appliance like an air fryer, use it to cook your patties and veggies. It’s quicker and often gives a better texture than oven roasting.

  • Optimize Your Cooking Flow: Start with what takes the longest to cook. Get the veggies into the oven first, then work on forming and cooking your patties. Lastly, scramble your eggs as everything else finishes cooking. This way, everything comes together at the same time.

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Turkey Sausage Patties with scrambled eggs, diced potatoes and bell peppers, and sliced avocado

Breakfast Turkey Sausage Patty with Eggs

Whip up a hearty and nutritious breakfast with this easy meal prep recipe featuring savory turkey sausage patties, scrambled eggs, roasted bell peppers and potatoes, and creamy sliced avocado—perfect for busy mornings or leisurely weekend brunches.
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Prep Time 2 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 431 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 6 oz ground turkey sausage patties
  • 1 avocado (sliced)
  • 2 large eggs
  • 1/2 cup potatoes (diced)
  • 1/2 cup orange bell pepper (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Dice the potatoes and bell peppers into small pieces. Season with a bit of salt and coat with a little bit of olive oil. Bake in the oven for 10-15 minutes until they are tender. (Note: you can also use a small toaster oven or Air Fryer. If you are using an Air Fryer you can cook it at 360F for 5 minutes)
  • Meanwhile, portion out 6 oz of ground turkey from the package and form them into 4 pieces of round patties. Add oil to a saute pan on medium high heat and place the patties in the pan. Cook them on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Remove the cooked patties from the pan and crack the eggs into the pan. Use a spatula to stir the eggs until they fully cook.
  • Serve the turkey patties and scrambled eggs with the roasted veggies and sliced avocado.

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: 431kcalCarbohydrates: 20gProtein: 29gFat: 28gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 0.03gCholesterol: 210mgSodium: 118mgPotassium: 1099mgFiber: 9gSugar: 3gVitamin A: 1573IUVitamin C: 68mgCalcium: 48mgIron: 3mg

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Frequently Asked Questions

Can I freeze the cooked turkey sausage patties and eggs?

Yes, you can freeze the cooked turkey sausage patties for up to 3 months. However, scrambled eggs can become rubbery and watery when frozen and reheated; if you wish to freeze eggs, consider baking them in muffin tins without too much additional liquid.

What if I don’t like bell peppers or avocados?

Feel free to substitute any vegetables you prefer. Broccoli, asparagus, or spinach can be great in this meal. If avocados aren’t your thing, consider adding a dollop of Greek yogurt for creaminess or a slice of your favorite cheese for extra flavor.

How can I make this meal prep lower in carbs?

ou can omit the potatoes and increase the quantity of lower-carb vegetables like bell peppers, mushrooms, and spinach. You might also consider adding additional eggs or another protein source to keep the meal filling.

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Keto Breakfast Pancakes with Raspberries and Mixed Nuts

mini pancakes with raspberries and mixed nuts

Hey there, health-conscious foodies! If you’re anything like me, you’re always on the lookout for simple, delicious meal prep ideas that align with your busy lifestyle and nutritional goals. Today, I’m super excited to share a keto-friendly breakfast pancake recipe that will make your mornings both decadent and diet-friendly.

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

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mini pancakes with raspberries and mixed nuts

Using Birch Bender’s Keto breakfast Pancake Mix (or any low-carb brand of your choice), we’re going to whip up some scrumptious pancakes that feel indulgent without the guilt. Trust me, you won’t believe you’re sticking to your keto goals with these beauties on your plate!

Why Pre-Mixed Ingredients Are a Meal Prep Must-Have

Let’s face it: we all strive for that gourmet taste without spending hours in the kitchen. Using a pre-mixed pancake package like Birch Bender’s is your secret weapon. Here’s why:

  • Consistency and Quality: Pre-mixed packages are designed to deliver great results every time. Say goodbye to those mornings of guessing ratios!

  • Time-Saving: Simply add water (and a little love), and you’re good to go. These mixes cut down the prep time, letting you focus on other morning tasks—or, let’s be real, catching a few more Z’s.

  • Cost-Effective: Buying individual keto-friendly ingredients can add up! A ready-made mix offers you the essentials at a fraction of the cost.

  • Versatility: From breakfast staples to snack-time saviors, you can tweak pre-mixed recipes to suit any meal. Today’s added nuts and berries? Just the beginning!

The PrepYoSelf Newsletter

Simple Ingredients for Keto Breakfast Pancakes

Let’s dive into each ingredient of our keto pancake recipe and explore why they’re not only a healthy choice but also how their combination enhances the flavors while being mindful of your budget:

  • Birch Bender’s Keto Pancake Mix (or similar low-carb mix): This mix is the cornerstone of our pancakes, providing a low-carb foundation that’s perfectly formulated for those on a ketogenic diet. It often includes ingredients like almond flour and coconut flour which are excellent flour substitutes, maintaining a lower glycemic index than traditional flours. This ensures you stay within your carb limit while enjoying a classic breakfast favorite. The mix is pre-flavored and includes leavening agents, which means you skip purchasing numerous individual ingredients like almond flour, baking soda, and salt separately, saving time and reducing costs.

  • Water: Water is used to activate the pancake mix without adding extra fats or calories. It’s the simplest binder, keeping the pancakes light and fluffy. t’s the ultimate budget-friendly ingredient—readily available and cost-free!

  • Olive Oil: Olive oil is a healthier fat option that adds moisture to the pancakes, ensuring they don’t dry out during cooking. It’s also a heart-healthy choice, rich in monounsaturated fats, which are beneficial for heart health and stable blood sugar levels.

  • Mixed Nuts (cashews and almonds): Nuts add a delightful crunch and are a powerhouse of nutrition, packed with proteins, healthy fats, and fiber, which are all essential for a balanced keto diet. They help keep you fuller longer, reducing the need for frequent snacking.

  • Raspberries: Raspberries add a fresh, tangy sweetness to the pancakes while being low in calories and carbs but high in fiber, vitamins, and antioxidants. They’re an excellent fruit choice for a ketogenic diet.

mini pancakes with raspberries and mixed nuts

How to Prepare Keto Pancakes

  1. In a bowl, combine the pancake mix and water. Stir until you have a smooth batter. This is your base—a canvas for your culinary creativity.

  2. Add the olive oil to a pan over medium heat. Olive oil is a great choice for keto and gives these pancakes a slight savory edge that complements the nuts beautifully.

  3. Pour the batter into the pan to form 4-inch pancakes. These are the perfect size for a quick bite but filling enough to power you through your morning.

  4. Let them cook for 2 to 3 minutes on one side, then flip them over. Cook for another minute until they’re golden and gorgeous.

  5. Plate these fluffy delights and top them with fresh raspberries and a generous sprinkle of mixed nuts. The nuts add a delightful crunch and a punch of protein, while the raspberries bring a burst of freshness and a touch of sweetness.

Reference the recipe card below for detailed instructions.

mini pancakes with raspberries and mixed nuts

Meal Prep Tips for Keto Pancakes

  • Greek Yogurt or Coconut Cream: Add a spoonful of unsweetened Greek yogurt or whipped coconut cream on top of your pancakes for a creamy texture. This not only adds richness but also boosts your protein intake, which is crucial for a filling breakfast.

  • Keto-Friendly Syrups: Opt for sugar-free maple syrup or any keto-friendly syrup to add sweetness without the carbs. A light drizzle can enhance the flavors without overpowering them.

  • Homemade Berry Coulis: Simmer some raspberries or mixed berries with a touch of sugar free sweeteners and a splash of water to create a delicious, naturally sweet sauce.

  • Chopped Nuts and Seeds: Enhance the nutty texture by sprinkling additional chopped nuts or seeds like chia, flaxseeds, or sunflower seeds. This not only boosts the nutritional value but also adds to the visual appeal and texture.

  • Unsweetened Coconut Flakes: For a hint of tropical flavor and crunch, sprinkle some toasted unsweetened coconut flakes over your pancakes.

  • Avocado and Smoked Salmon: For a savory version, top your pancakes with sliced avocado and smoked salmon. This combo introduces healthy fats and protein, making it a balanced meal.

  • Cheese and Herbs: A sprinkle of grated hard cheese (like Parmesan) and fresh herbs (like chives or basil) can turn your pancakes into a savory delight.

  • Pre-Make and Freeze: Pancakes freeze well, so you can make a large batch, let them cool, and then freeze them between layers of parchment paper. Simply reheat in a toaster or oven for a quick breakfast.

  • Individual Portions: Portion out toppings in small containers or bags for the week. This keeps ingredients fresh and makes it easy to assemble your breakfast quickly.

mini pancakes with raspberries and mixed nuts

pancakes

Keto Pancakes with Nuts & Berries

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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

  • 2/3 cups pancake mix (Birch Bender's Keto Pancake Mix or any low carb brand)
  • 1/2 cup water
  • 1/2 cup mixed nuts (cashews and almonds)
  • 1/2 cup raspberries
  • 1 tbsp olive oil

Instructions
 

  • In a bowl, mix together the pancake mix with water
  • Add oil to a pan on medium heat
  • Pour the batter into the pan making 4 inch pancakes
  • Cook for 2 to 3 minutes, then flip it over to cook the other side for another minute
  • Serve with fresh raspberries and mixed nuts

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Frequently Asked Questions

Are there any substitutes for olive oil in the recipe?

Absolutely! If you prefer, you can use coconut oil or avocado oil. Both are great for keto diets and have high smoke points, making them suitable for frying.

Can I add sweeteners to the pancake batter?

Yes, if you prefer your pancakes a bit sweeter, you can add keto-friendly sweeteners like erythritol, stevia, or monk fruit sweetener to the batter. Start with a small amount, taste the batter, and adjust according to your preference.

How do I store leftover pancakes?

Leftover pancakes can be stored in the refrigerator for up to 3 days or frozen for up to 2 months. To freeze, place the cooled pancakes in a single layer on a baking sheet to freeze individually, then transfer to a freezer-safe bag or container. Reheat in the microwave, toaster, or oven.

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Pan-Fried Honey Turmeric Pork Chops

Pan-fried pork with rutabaga and beet leaves

Hey there, busy bees! Are you looking for a meal prep idea that ticks all the boxes of being healthy, delicious, and super convenient? Look no further than my Honey Turmeric Pan-Fried Pork Chops with Rutabaga and Beet Leaves recipe. The combination of ingredients in this recipe not only maximizes the flavor profile but also ensures a balanced nutritional intake. The spices add depth and a wealth of health benefits, while the main components—pork, rutabaga, apples, and beet leaves—provide a good mix of protein, carbs, and fiber.

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

Calories: 559kcal | Carbohydrates: 41g | Protein: 32g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 90mg | Sodium: 1048mg | Potassium: 1509mg | Fiber: 8g | Sugar: 27g | Vitamin A: 2464IU | Vitamin C: 64mg | Calcium: 149mg | Iron: 3mg
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Pan-fried pork with rutabaga and beet leaves

Why You’ll Absolutely Love This Pan-Fried Pork Recipe:

  • Packed with Flavor: Each bite of these pork chops brings a burst of sweet honey and earthy turmeric, perfectly balanced by a touch of ginger and garlic. Paired with the savory-sweetness of rutabaga and apple hash, this dish delivers gourmet flavors right to your kitchen.

  • Nutrient-Dense: We’re talking lean protein from the pork chops and a heap of vitamins and minerals from the beet leaves and rutabaga. This meal doesn’t just taste good—it’s good for you!

  • Super Easy to Prep: Whether you’re a meal prep pro or just getting started, this recipe is straightforward. Spend a little time prepping and cooking on Sunday, and you’ll have a couple of days’ worths of meals ready to go.

  • Customizable: Can’t find beet leaves? No problem! Swap them out for kale, spinach, or Swiss chard. This recipe is forgiving and flexible, letting you use what you have on hand.

  • Budget-Friendly: This meal won’t break the bank. It uses simple ingredients that are often on sale and can be found in most grocery stores, making it perfect for keeping your finances in check without sacrificing taste or quality.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are a great source of lean protein, essential for muscle repair and growth. They’re relatively inexpensive and very versatile, allowing for a variety of seasonings and cooking methods.

  • Turmeric Powder: Turmeric is known for its anti-inflammatory properties, thanks to the compound curcumin. It adds a warm, earthy flavor and a beautiful golden color to the dish, enhancing the visual appeal and health benefits.

  • Ginger Powder:  Ginger adds a spicy, zesty kick to the pork chops. It’s also celebrated for its digestive and anti-inflammatory benefits, making it a great addition to a meal intended to be both flavorful and health-supportive.

  • Garlic Powder: Garlic powder offers a convenient way to infuse the dish with rich, savory notes. Garlic is also known for boosting the immune system and enhancing heart health, adding another layer of nutritional value.

  • Honey: Honey brings a natural sweetness that balances the earthiness of the turmeric and the heat of the ginger. It helps create a beautiful caramelized crust on the pork chops when seared. Besides its taste, honey is also favored for its antioxidant properties.

  • Rutabaga: This root vegetable is a budget-friendly powerhouse packed with fiber, vitamin C, and potassium. Its mild, sweetly earthy flavor makes it a perfect base for absorbing the spices in the hash.

  • Red Apple: Apples add a sweet, crisp contrast to the earthy rutabaga. They also contribute additional fiber and vitamin C to the dish, enhancing its nutritional profile without adding significant cost.

  • Cinnamon Powder: Cinnamon not only pairs wonderfully with apples but also brings its own health benefits, including blood sugar regulation. Its sweet and warm flavor complements the savory elements of the meal, tying the hash together beautifully.

  • Beet Leaves: Often discarded, beet leaves are a nutritious and economical choice. They are rich in vitamins A, C, and K, and add a vibrant color and a slightly bitter contrast to the sweet and savory flavors of the rest of the dish.

Pan-fried pork with rutabaga and beet leaves

How to Meal Prep Honey Turmeric Pork Chops

  1. Pre-heat your oven to 400F. Toss the peeled and diced rutabaga with the diced apple, spices, and olive oil. Spread them on a sheet pan and roast in the oven for 20 minutes until tender and caramelized.

  2. Season and Sear: While your hash is roasting, season the pork chops with turmeric, ginger, garlic, salt, and pepper. Drizzle them with honey and a touch of olive oil. Heat a sauté pan on medium-high and sear each chop for about 4-5 minutes per side, until fully cooked and juicy to an internal temperature of 145F.

  3. In the same pan used for pork chops, add a little more oil if needed and throw in the chopped beet leaves. Sauté them until they wilt, seasoning with garlic powder and salt.

Reference the recipe card below for detailed instructions.

Pan-fried pork with rutabaga and beet leaves

Ingredient Swap Tips:

  • Pork Alternatives: If pork isn’t your preference or you want something lighter, chicken breasts or thighs can be a great substitute. Adjust cooking times accordingly.

  • Root Vegetable Varieties: No rutabaga? Try sweet potatoes, parsnips, or carrots for your hash. These are all excellent at absorbing flavors and add their own unique sweetness to the dish.

  • Different Greens: If beet leaves are hard to find, kale, spinach, or Swiss chard are perfect substitutes. Each brings a different nutrient profile and slight variations in flavor.

  • Apple Alternatives: Pears can replace apples in the hash for a similar texture with a slightly different sweetness.

Pan-fried pork with rutabaga and beet leaves

Pork Chops

Honey Turmeric Pork Chops with Rutabaga and Beet Leaves

Savor the sweet and savory delight of honey turmeric pan-fried pork chops served alongside a warmly spiced rutabaga and apple hash with sautéed beet leaves, creating a balanced and nutritious meal perfect for busy weeknights.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 559 kcal

Equipment

  • knife
  • cuting board
  • saute pans
  • tongs
  • spatulas
  • sheet pan
  • oven

Ingredients
  

Pork Chops and Seasonings

  • 2 pork chops (6 oz each)
  • 1/4 tsp turmeric powder
  • 1/4 tsp ginger powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp honey
  • 1 tbsp olive oil

Rutabga and Apple Hash

  • 1 rutabaga (peeled and diced)
  • 1 red apple (diced)
  • 1/4 tsp garlic powder
  • 1/4 tsp cinnamon powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Beet leaves

  • 2 cups beet leaves (chopped)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Rutabaga and Apple Hash

  • Pre-heat the oven to 400F. Peel the rutabaga and dice into small squares. Dice the apple in a similar size
  • Season the rutabaga and apples and coat them with olive oil. Place them on a sheet pan and bake them in the oven for 20 minutes.

Pork Chops

  • Next, season the pork chops with the spices and coat with honey and olive oil.
  • Heat an saute pan on medium high heat and sear the pork chop on each side for about 4 to 5 minues until it is fully cooked and the juices run clear

Beet leaves

  • After you have cooked the pork, use the same pan to saute the beet leaves. Add oil and saute the leaves until they wilt. Season with salt and garlic powder
  • Note: if you can't find beet leaves, you can substitute them with any other type of greens such as kale, spinach, or swiss chard

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: 559kcalCarbohydrates: 41gProtein: 32gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 90mgSodium: 1048mgPotassium: 1509mgFiber: 8gSugar: 27gVitamin A: 2464IUVitamin C: 64mgCalcium: 149mgIron: 3mg

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Frequently Asked Questions

Is this meal suitable for freezing?

The pork chops can be frozen after cooking, as can the rutabaga and apple hash. However, beet leaves are best enjoyed fresh, as their texture can become quite soggy upon thawing. If you must freeze the entire meal, consider swapping the beet leaves for another green like spinach, which freezes better.

Can I cook the pork chops on the grill?

Absolutely! Grilling the pork chops can add a delightful smoky flavor to the dish. Just make sure to still marinate them as per the recipe, and keep an eye on them as honey can burn if exposed to high heat for too long.

What is the best way to store the leftovers?

Store the pork chops, rutabaga and apple hash, and beet leaves in separate airtight containers in the refrigerator for up to 3-4 days. Keeping them separate helps maintain their distinct textures and flavors upon reheating.

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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”!

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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

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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
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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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Breakfast Deli Egg Roll Ups

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Start your mornings with a burst of flavor and energy with our Breakfast Deli Egg Roll-Ups! Packed with protein and low in carbs, these roll-ups are the perfect solution for busy individuals who crave restaurant-quality food without breaking the budget. With just a handful of ingredients and minimal prep time, you can whip up a batch of these delicious delights in no time flat. The combination of savory turkey deli meat, fluffy eggs, and vibrant bell peppers creates a mouthwatering flavor explosion that will leave you craving more. Plus, they’re completely customizable, so you can mix and match fillings to suit your taste preferences. Whether you’re rushing out the door or sitting down to a leisurely breakfast, these roll-ups are sure to satisfy your hunger and fuel your day. So go ahead, give them a try and elevate your breakfast egg game to new heights!

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

Calories: 162kcal | Carbohydrates: 5g | Protein: 16g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 261mg | Sodium: 958mg | Potassium: 268mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1523IU | Vitamin C: 48mg | Calcium: 45mg | Iron: 2mg
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Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

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Here’s why you need to make this:

  • Speedy Prep: With just a few simple steps, you can whip up these roll-ups in no time flat. Perfect for those busy mornings when you need a nutritious breakfast without the hassle!

  • Minimal Ingredients: You don’t need a laundry list of ingredients to make these roll-ups. Just a handful of kitchen staples like eggs, turkey deli meat, and bell peppers are all you need to create a breakfast masterpiece.

  • Low Carb, High Protein: Say goodbye to sugary cereals and carb-heavy pastries! These roll-ups are low in carbohydrates, making them a great choice for anyone watching their carb intake. Plus, with the protein-packed combination of eggs and turkey deli meat, you’ll stay fuller for longer and power through your morning with ease.

  • Portability: Need breakfast on the go? No problem! Simply wrap these roll-ups in parchment paper or foil, and you’ve got a portable breakfast that you can enjoy anywhere – whether you’re rushing out the door or sitting at your desk.

  • Customizable: Don’t be afraid to get creative with your fillings! While this recipe calls for bell peppers, you can mix things up by adding in your favorite veggies like spinach, mushrooms, or onions. The possibilities are endless!

Ingredients You’ll Need

  • Eggs: Eggs are the star of this recipe, and for good reason! Not only are they a fantastic source of high-quality protein, but they also provide essential nutrients like vitamin D and choline. By using eggs as the base of our roll-ups, we ensure that they’re not only delicious but also satisfying and nutritious.

  • Turkey Deli Meat: Turkey deli meat adds a savory, meaty flavor to our roll-ups without weighing them down with unnecessary calories or fat. It’s a lean source of protein, making it perfect for those looking to build muscle or maintain a healthy weight. Plus, turkey deli meat is often more budget-friendly than other types of deli meat, making it a great choice for those watching their wallets.

  • Red Bell Pepper: Not only do red bell peppers add a pop of vibrant color to our roll-ups, but they also bring a subtle sweetness and crunch that complements the savory flavors of the eggs and turkey. Plus, bell peppers are packed with vitamin C, antioxidants, and fiber, making them a nutritious addition to any meal.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

How to Meal Prep Breakfast Deli Egg Roll Ups

  1. Heat up a pan over medium heat and add a teaspoon of olive oil. Once the oil is nice and warm, toss in those vibrant red bell peppers and let them sizzle until they soften. Oh, the aroma already has me drooling!

  2. Now, crack those eggs into the pan with the bell peppers. Grab your spatula and give them a good stir until they’re cooked to perfection and nice and firm. We’re talking about eggs that are so fluffy and delicious, you’ll be doing a happy dance in your kitchen!

  3. Alright, it’s time to assemble our breakfast magic! Take two slices of turkey deli meat and layer them on top of each other. Now, scoop two tablespoons of that mouthwatering egg and bell pepper mixture right into the center of the deli meat. Are you feeling the excitement yet?

  4. Gently fold the deli meat over the eggs like a cozy little blanket, and secure them closed with a toothpick. Voila! You’ve just created a masterpiece – a Breakfast Deli Taco Roll-Up that’s as convenient as it is delectable.

  5. Now, here comes the best part – packing these beauties up for your busy mornings ahead! Simply wrap each roll-up in some parchment paper or foil, pop them in a container, and stash them in the fridge. They’ll be waiting for you like a delicious surprise when you’re ready to tackle the day!

Reference the recipe card below for detailed instructions.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Meal Prep Tips:

  • Fresh Fruit: Balance out the savory flavors of the roll-ups with a side of fresh fruit. Sliced strawberries, blueberries, or oranges make for a refreshing and vibrant addition to your breakfast spread. Not only do they add a pop of color, but they also provide natural sweetness and a boost of vitamins and antioxidants.

  • Whole Grain Toast: Serve your roll-ups alongside a slice of whole grain toast for a satisfying and hearty breakfast. The fiber from the whole grains will help keep you full and satisfied until your next meal, while the toast provides a delicious vehicle for spreading on your favorite toppings like avocado or nut butter.

  • Greek Yogurt: Amp up the protein content of your breakfast by pairing your roll-ups with a side of creamy Greek yogurt. Top it off with a drizzle of honey and a sprinkle of granola for some added sweetness and crunch. Greek yogurt also adds a cool and tangy contrast to the warm and savory flavors of the roll-ups.

  • Salsa or Hot Sauce: For an extra kick of flavor, serve your roll-ups with a side of salsa or your favorite hot sauce. The acidity and heat from the salsa or hot sauce complement the savory flavors of the roll-ups and add a fun and spicy twist to your breakfast.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Deli Egg Roll Ups

Quick and easy Breakfast Deli Taco Roll-Ups: protein-packed, low-carb delights perfect for meal prep, customizable fillings, and budget-friendly mornings!
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 162 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 3 large eggs
  • 12 slices turkey deli meat
  • 1/2 cup red bell pepper (diced)
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Add oil to a heated pan on medium heat and saute the bell peppers until they soften Then, crack the eggs into the pan and use a spatula to stir the eggs until they cook and firmly set.
  • Layer 2 pieces of turkey deli meat on top of each other. Scoop 2 tablespoons of the egg mixture into the middle of each deli meat.
  • Fold the deli meat over the eggs and use a toothpick to secure them closed.

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: 162kcalCarbohydrates: 5gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 261mgSodium: 958mgPotassium: 268mgFiber: 1gSugar: 3gVitamin A: 1523IUVitamin C: 48mgCalcium: 45mgIron: 2mg

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Frequently Asked Questions

Are these roll-ups kid-friendly?

Yes, these roll-ups are a hit with kids! They’re fun to eat and packed with protein and veggies to keep little tummies satisfied. Plus, you can customize the fillings to suit your child’s taste preferences, making them a versatile option for even the pickiest eaters.

Can I customize the fillings?

Absolutely! Feel free to get creative with the fillings and customize them to suit your taste preferences. You can add in different veggies like spinach, mushrooms, onions, or tomatoes, or switch up the protein by using ham, chicken, or bacon instead of turkey deli meat. The possibilities are endless!

Can I freeze these roll-ups?

Yes, you can freeze these roll-ups for longer storage. Wrap them individually in plastic wrap and then place them in a freezer-safe bag or container. They should keep well in the freezer for up to 2-3 months. When you’re ready to enjoy them, simply thaw them overnight in the refrigerator or reheat them in the microwave or oven.

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Sweet Potato Pancakes with Blueberries

sweet potato pancakes and blueberries

Welcome to your new favorite breakfast recipe – Sweet Potato Pancakes! If you’re a busy individual who craves restaurant-quality food without compromising your health or budget, then you’re in for a treat. These pancakes are a delightful fusion of sweet potato goodness, protein-packed eggs, and a hint of cinnamon, all cooked up to fluffy perfection. Not only are they incredibly tasty, but they’re also packed with nutrients to power you through your day. Plus, with simple ingredients and easy prep, you can whip up a batch in no time and enjoy them throughout the week. Get ready to elevate your breakfast game and satisfy your cravings with these delicious and nutritious sweet potato pancakes!

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

Calories: 360kcal | Carbohydrates: 51g | Protein: 11g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 246mg | Sodium: 158mg | Potassium: 541mg | Fiber: 5g | Sugar: 30g | Vitamin A: 16428IU | Vitamin C: 10mg | Calcium: 79mg | Iron: 2mg
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sweet potato pancakes and blueberries

Why This Recipe is Great for Meal Prep

  • Delicious Flavor Fusion: These pancakes marry the natural sweetness of sweet potatoes with the warm, comforting flavor of cinnamon and the delightful burst of freshness from blueberries. Each bite is a party for your taste buds!

  • Quick and Easy Prep: With just a few simple ingredients and minimal prep time, these pancakes are a breeze to whip up – ideal for busy mornings or Sunday meal prep sessions. You can even make a big batch and freeze them for later!

  • Budget-Friendly Brilliance: Eating healthy shouldn’t break the bank, and these sweet potato pancakes prove it. With affordable ingredients that are easy to find at any grocery store, you can enjoy restaurant-quality food without blowing your budget.

  • Versatile and Customizable: While these pancakes are fantastic as-is, feel free to get creative and customize them to suit your taste. Add a sprinkle of nuts or seeds for extra crunch, drizzle with a dollop of Greek yogurt or nut butter for added creaminess, or swap out the blueberries for your favorite fruit – the possibilities are endless!

  • Healthier Alternative: Traditional pancakes can be heavy on refined flour and sugar, but these sweet potato pancakes offer a healthier alternative without sacrificing flavor or texture. With natural sweetness from honey and the nutritional boost from sweet potatoes, you can indulge guilt-free knowing you’re nourishing your body with wholesome ingredients.

The PrepYoSelf Newsletter

Simple Ingredients for Sweet Potato Pancakes

  • Sweet Potato: The star of the show! Sweet potatoes are not only deliciously sweet but also incredibly nutritious. Packed with vitamins A and C, fiber, and antioxidants, sweet potatoes provide a hefty dose of essential nutrients. Plus, they add natural sweetness and a creamy texture to the pancakes without the need for added sugar or excessive fats.

  • Eggs: These protein powerhouses are essential for giving the pancakes structure and providing a hefty dose of satiating protein. Not only do eggs contribute to the fluffy texture of the pancakes, but they also help keep you feeling full and satisfied throughout the morning. Plus, eggs are an affordable source of high-quality protein, making them a budget-friendly addition to any meal.

  • Honey: A touch of honey adds just the right amount of sweetness to the pancakes without overwhelming the natural flavors of the sweet potato and cinnamon. Unlike refined sugars, honey offers trace amounts of vitamins, minerals, and antioxidants, making it a healthier sweetener option. Plus, a little goes a long way, making it a budget-friendly way to add sweetness to your pancakes.

  • Cinnamon Powder: This warm and cozy spice not only adds a delightful flavor to the pancakes but also boasts numerous health benefits. Cinnamon is rich in antioxidants and has anti-inflammatory properties, making it a great addition to any diet. Plus, its aromatic flavor complements the sweetness of the sweet potato and honey perfectly, creating a harmonious flavor profile that’s both comforting and delicious.

  • Blueberries: Bursting with flavor and nutrients, blueberries are the perfect topping for these sweet potato pancakes. Not only do they add a pop of color and freshness, but they also provide a host of health benefits. Blueberries are rich in antioxidants, vitamins, and fiber, making them a nutritious addition to any meal. Plus, they’re budget-friendly and readily available year-round, making them an affordable and convenient choice for topping your pancakes.

sweet potato pancakes and blueberries

How to Meal Prep Sweet Potato Pancakes

  1. Wash your sweet potato and give it a good poke all over with a fork. This step is not just for fun – it helps the steam escape while it cooks.

  2. Pop that spud in the microwave for about 5 minutes. After that, give it a little poke with a knife – if it slides in like butter, you’re good to go! If not, just give it another 30 seconds or so.

  3. Let your sweet potato cool for a bit, then peel off that skin like a pro. Now, mash it up real good in a bowl with a fork. Add in those eggs, honey, and cinnamon powder, and mix it all up until it’s smooth as silk. If you’ve got a blender handy, feel free to give it a whirl in there for an extra smooth batter.

  4. Heat up a drizzle of olive oil in a pan over medium heat. Use a 1/4 cup scoop to pour out your pancake batter – aim for pancakes that are about 3 inches wide. Cook ’em up for 2 to 3 minutes on each side, until they’re golden brown and cooked through.

  5. Serve up those golden beauties with a generous handful of fresh blueberries on top. Voila! You’ve just whipped up a batch of restaurant-quality sweet potato pancakes that are as easy on the wallet as they are on the taste buds.

Reference the recipe card below for detailed instructions.

sweet potato pancakes and blueberries

Meal Prep Tips for Sweet Potato Pancakes

  • Batch Cooking: Whip up a big batch of sweet potato pancake batter and cook them all at once. Once cooled, store the pancakes in an airtight container in the refrigerator for up to 3-4 days. This way, you’ll have a quick and convenient breakfast option ready to go whenever hunger strikes.

  • Freeze for Later: If you want to prep even further ahead, these pancakes freeze beautifully. Simply place cooked and cooled pancakes in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer bag or container, separating each pancake with parchment paper to prevent sticking. They can be reheated in the microwave or toaster for a quick and easy breakfast on busy mornings.

  • Portion Control: Use a measuring cup or scoop to portion out the pancake batter evenly for consistent pancake sizes. This ensures even cooking and makes it easier to track your serving sizes for portion control.

  • Customize Individual Servings: If you’re meal prepping for multiple people with different preferences, consider customizing individual servings. Add extra toppings like nuts, seeds, or extra fruit on top of individual portions to cater to everyone’s tastes.

  • Protein Boost: While these sweet potato pancakes already pack a protein punch thanks to the eggs, you can boost the protein content even further by serving them with a side of Greek yogurt or a drizzle of nut butter. This will help keep you feeling full and satisfied until your next meal.

  • Healthy Fats: Add some healthy fats to round out your meal by topping your pancakes with a sprinkle of chopped nuts or seeds. Alternatively, serve them alongside a small handful of avocado slices or a dollop of coconut whipped cream for an extra creamy touch.

  • Fiber-Rich Additions: For an extra fiber boost, add a handful of chia seeds or ground flaxseeds to the pancake batter for added fiber and texture.

sweet potato pancakes and blueberries

Pancakes

Sweet Potato Pancakes & Blueberries

Whip up these nutrient-packed Sweet Potato Pancakes for a delicious, budget-friendly breakfast that's perfect for busy mornings!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 360 kcal

Equipment

  • bowl
  • fork
  • scoop
  • saute pan
  • spatula
  • microwave

Ingredients
  

  • 1 each sweet potato
  • 3 each large eggs
  • 2 tbsp honey
  • 1/4 tsp cinnamon powder
  • 1 cup blueberries
  • 1 tbsp olive oil

Instructions
 

  • Wash the sweet potato and poke holes all around it with a fork
  • Microwave for 5 minutes. Check for doneness with a pairing knife. The knife should cut through easily (cook for an additional 30 seconds if still not tender)
  • Next, let it cool and remove the peel. Place it in a bowl and use the fork to mash it. Afterwards, add the eggs, cinnamon powder, and honey. Mix it all together until it is a smooth consistency like batter (you can also use a blender)
  • Add oil to a pan on medium heat and use a 1/4 cup scoop to pour each pancake (should make 3 inch pancakes)
  • Cook on each side for about 2 to 3 minutes
  • Serve with blueberries

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: 360kcalCarbohydrates: 51gProtein: 11gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 246mgSodium: 158mgPotassium: 541mgFiber: 5gSugar: 30gVitamin A: 16428IUVitamin C: 10mgCalcium: 79mgIron: 2mg

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Frequently Asked Questions

Can I use mashed sweet potatoes from a can instead of microwaving a fresh sweet potato?

Absolutely! Using canned sweet potato puree is a convenient alternative to microwaving and mashing a fresh sweet potato. Just be sure to check the ingredients list to ensure there are no added sugars or other unwanted additives.

Can I substitute the honey with another sweetener, like maple syrup or agave nectar?

Definitely! Feel free to swap out the honey for your preferred sweetener. Maple syrup and agave nectar are both delicious alternatives that will add a touch of sweetness to the pancakes. Just keep in mind that different sweeteners may vary in sweetness, so you may need to adjust the amount to taste.

Can I use frozen blueberries instead of fresh ones?

Yes, you can use frozen blueberries if fresh ones aren’t available. Just make sure to thaw them before using and drain off any excess liquid to prevent the polenta from becoming too soggy.

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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.

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Ingredients You’ll Need

  • Chicken Breast: Chicken breast is a lean source of protein that’s not only affordable but also versatile and easy to cook. By using thinly sliced chicken breast, we ensure that it cooks quickly and evenly, making it perfect for meal prep. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied between meals.

  • Panko Breadcrumbs: Panko breadcrumbs are light and airy, resulting in an incredibly crispy and crunchy coating for our chicken tenders. Unlike traditional breadcrumbs, panko creates a thicker and more textured crust, adding an extra layer of flavor and texture to the dish. Plus, using breadcrumbs instead of a heavier batter keeps the dish lighter and healthier without sacrificing that satisfying crunch.

  • Seasonings (Paprika, Garlic Powder, Salt): These simple yet flavorful seasonings add depth and complexity to the dish without the need for excess salt or unhealthy additives. Paprika provides a subtle smokiness and mild heat, while garlic powder adds savory flavor. Salt enhances the overall taste of the dish and helps to balance out the other flavors. Together, these seasonings elevate the chicken tenders from basic to extraordinary.

  • Egg: The egg serves as a binding agent for the breadcrumbs, helping them adhere to the chicken and creating a crispy coating when cooked. It also adds moisture and richness to the chicken tenders, ensuring they stay juicy and flavorful. Eggs are an affordable and nutritious ingredient that adds both structure and texture to the dish.

  • Olive Oil: Olive oil is used for pan-frying the chicken tenders, providing a healthy source of monounsaturated fats and adding a deliciously rich flavor to the dish. It’s a budget-friendly option that’s readily available and adds a luxurious touch to the crispy chicken tenders. Plus, pan-frying allows us to achieve that golden-brown crust without the need for deep frying, making it a healthier cooking method.

  • Spring Mix: Spring mix is a blend of tender baby greens like spinach, arugula, and lettuce, providing a nutritious and flavorful base for our salad. It’s packed with vitamins, minerals, and antioxidants, making it a nutrient-rich addition to any meal. Plus, spring mix adds a variety of textures and flavors to the salad, from peppery arugula to buttery lettuce, creating a more interesting and satisfying eating experience.

  • Tomato, Cucumber, Red Onion: These fresh vegetables add color, crunch, and flavor to our salad, making it a vibrant and delicious side dish. Tomatoes provide sweetness and acidity, cucumbers add a refreshing crunch, and red onions lend a mild tanginess. Together, they create a well-balanced salad that complements the crispy chicken tenders perfectly.

  • Salad Dressing: A choice of salad dressing adds the finishing touch to our meal prep masterpiece, tying all the flavors together and adding a burst of tangy or creamy goodness. Whether you prefer a classic balsamic vinaigrette, a zesty Italian dressing, or a creamy ranch, the dressing adds moisture and flavor to the salad without overpowering the other ingredients. Plus, by choosing a store-bought dressing or making your own at home, you can control the ingredients and customize the flavor to suit your taste preferences.

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

How to Meal Prep Crispy Panko Chicken Tenders

  1. If you can’t find thinly sliced chicken breast at your local store, fear not! Simply filet your chicken breast and slice it in half sideways. Want it even flatter? Place it between two layers of plastic wrap and give it a good pound with a meat pounder or a small frying pan. This step not only makes your chicken cook faster but also ensures maximum crispiness!

  2. In three separate bowls, set up your breading station. Whisk the egg in one bowl, place the flour in another, and combine the panko breadcrumbs with paprika, garlic powder, and salt in the third bowl.

  3. First, dip each chicken slice into the flour, making sure it’s fully coated. Shake off any excess flour. Next, dip it into the egg wash, ensuring it’s nicely covered. Finally, coat the chicken in the seasoned panko breadcrumbs, pressing gently to adhere.

  4. Heat a skillet with olive oil over medium-high heat. Once hot, add your breaded chicken tenders and cook for about 3 to 5 minutes on each side, or until they’re golden brown and cooked through. Pro tip: Check for an internal temperature of 165°F to ensure they’re perfectly done.

  5. While your chicken is sizzling away, it’s time to prep your salad. Toss together the spring mix, sliced tomato, cucumber, and red onions in a large bowl. Divide the salad into meal prep containers and top each with a crispy chicken tender.

  6. Don’t forget the finishing touch! Drizzle each salad with your favorite salad dressing. Whether you’re into balsamic vinaigrette, honey mustard, or creamy ranch, the choice is yours!

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Crispy Panko Chicken Tenders

  • Healthy Dips: Pair your crispy chicken tenders with a variety of healthy dipping sauces, such as hummus, tzatziki, or guacamole. These flavorful dips add extra moisture and flavor to the chicken without piling on extra calories or unhealthy fats.

  • Soup or Soup Starter: Kick off your meal with a light soup or broth-based starter, such as vegetable soup or miso soup. Not only does this help to increase your vegetable intake, but it also fills you up with low-calorie, nutrient-rich foods, making you less likely to overindulge on the main course.

  • Fruit Dessert: End your meal on a sweet note with a serving of fresh fruit or a fruit salad. Not only does this provide a refreshing and naturally sweet treat, but it also adds extra vitamins, minerals, and antioxidants to your meal. Try pairing your salad with seasonal fruits like berries, melon, or citrus for a burst of flavor.

  • Hydration: Don’t forget to stay hydrated throughout the day by drinking plenty of water or herbal tea. Hydration is key for overall health and well-being, and it helps to support digestion, energy levels, and cognitive function. Consider infusing your water with fresh fruit or herbs for a flavorful twist.

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

pan-fried chicken salad

Crispy Panko Breaded Chicken Tender Salad

Enjoy crispy Panko-breaded chicken tenders atop a bed of fresh greens, perfect for a flavorful and convenient meal prep option.
No ratings yet
Print Recipe Pin Recipe
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.