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Whether you're looking for Paleo, Keto, Whole 30, or Gluten Free meal prep ideas, in this section you'll find Meal Prep Recipes Based on Diet Preference

40 Easy AIP Recipes That Won't Stress You Out

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Nutritionist-Certified Recipe Roundup: Autoimmune Edition | Dana Monsees, MS, CNS, LDN

So you’ve been diagnosed with an autoimmune disease (welcome to the club!) Maybe it’s Hashimoto’s Thyroiditis, Celiac Disease, Irritable Bowel Disease (IBD), the most common conditions I see in my clinical practice, or something like Multiple Sclerosis, Rheumatoid Arthritis, Type I Diabetes, etc. Getting one of these diagnoses can be, on the one hand, a relief - finally, a name to all the symptoms you’ve been experiencing! Yet on the other hand, a completely scary, daunting diagnosis. So...what now? 

First, take a deep breath - you’re not alone. According to the National Institutes of Health, there are more than 23.5 million Americans living with a diagnosed autoimmune disease, and that number is on the rise. (1, 2) Lucky for us with autoimmune issues, the number of practitioners who specialize in autoimmune disease is also on the rise, along with the number of tools that are being researched to help in managing these conditions, and the vast population of autoimmune communities and support groups that have popped up all over the internet that you can join. 

But what to do on an everyday basis to help manage your symptoms? As a dietitian-nutritionist, I recommend that food is a great place to start.

Table of Contents

The Autoimmune Protocol is a therapeutically designed, healing diet developed from the paleo template that excludes foods that are commonly associated with autoimmune flare-ups and inflammation: eggs, nightshades, and nuts and seeds, in addition to the paleo restrictions of no gluten, grains, dairy, soy, and legumes. For some with very serious flare-ups, this tool can be an incredibly helpful way to help put your autoimmune symptoms in remission, in addition to other supplemental and lifestyle interventions. So it’s definitely worth it, but if you’re not super creative with the flavor combinations, it’s pretty easy to eat plain food all the time (ugh, boring). When your chronic symptoms prevent you from eating a lot of spices, many condiments that the paleo or gluten-free worlds tend to rely on like salsa, hot sauce, peppers, mayo-based dressings, etc., things can seem kind of bleak. So it’s time to switch things up and bring the flavor to the forefront of healing!

AIP Recipes: Main Dishes

One Pan Garlic & Herb Chicken Drumsticks (omit black pepper)

One Pan Garlic & Herb Chicken Drumsticks with Patty Pan Squash
  1. One-Pan Apple & Cinnamon Chicken with Bacon
  2. Chicken Saltimbocca (no BP)
  3. Easy Balsamic Roasted Chicken
  4. Spatchcocked Chicken with Herbed Ghee Rub
  5. Apple & Herb Roast Chicken
  6. One-Pan Mediterranean Chicken Bake
  7. Garlic & Thyme Chicken Meal Prep (omit black pepper)
  8. Slow Cooker Lemon Garlic Chicken Meal Prep (omit BP)
  9. Roasted Garlic Slow Cooker Pulled Pork (no BP)
  10. Pulled Pork Stuffed Squash
  11. Roasted Salmon with Ginger-Scallion Sauce
  12. Cauliflower Tabouli and Salmon (omit tomatoes)
  13. Cauliflower Rice Salmon Poke Bowl (sub coconut vinegar for rice vinegar, omit sesame seeds)
  14. Turmeric Ginger Salmon (omit black pepper) 
  15. Steak, Sweet Potato & Apple Hash (omit black pepper)

AIP Recipes: Side Dishes

  1. Zucchini Ginger Soup
  2. Roasted Garlic Cauliflower Soup (no BP)
  3. Instant Pot Paleo Butternut Squash Risotto
  4. Cinnamon-Roasted Delicata Squash with Balsamic-Fig Reduction
  5. “Curry” Cauliflower Rice (AIP)
  1. Roasted Garlic Sweet Potatoes with Olives & Thyme (no BP)
  2. Apple & Squash Stuffing with Figs & Balsamic (no BP)
  3. Roasted Brussels Sprouts Rice
  4. Turmeric Roasted Cauliflower Rice
  5. Sweet Fried Plantains with Sea Salt & Cinnamon
  6. Tostones (Fried Green Plantains)
  7. Rainbow Chard & Carrot Hash
  8. Dill-Roasted Carrots & Coconut Tzatziki Sauce
  9. Whole Roasted Cauliflower with Mint-Basil Chimichurri
  10. Cilantro Lime Cauliflower Rice 

AIP Recipes: Condiments & Dips 

  1. Avocado Ranch Dip
  2. Egg-Free Mayo: 3 Ways
  3. Pickled Onion Slaw (omit BP)
  4. Strawberry Basil Guacamole (no BP) 
  5. Avocado Green Goddess Dressing
AIP avocado ranch dip

AIP Recipes: Breakfast

  1. Roasted Garlic Chicken Sausage
  2. Butternut Squash Breakfast Sausage
  3. Sunny Sweet Potato Hash
  4. Strawberry Banana Acai Smoothie (use coconut milk, no nuts)
  5. AIP Friendly Breakfast Hash
AIP-FRIENDLY BREAKFAST HASH meal prep

A note about the recipes: Some practitioners suggest that ghee is ok to consume on the autoimmune protocol, even though it is derived from cow’s dairy. I’ve found in my practice it is up to individual tolerance. If you do not tolerate ghee, it can be substituted 1 for 1 with coconut oil. 

Other Autoimmune Resources

  1. Sarah Ballantyne - The Paleo Mom
  2. Autoimmune Wellness with Mickey Trescott
  3. Phoenix Helix

AIP Cookbooks

References

  1. NIH Autoimmune Diseases Coordinating Committee: Autoimmune Diseases Research Plan, March 2005. https://www.niaid.nih.gov/sites/default/files/adccfinal.pdf
  2. Dinse GE, Parks CG, Weinberg CR, Co CA, Wilkerson J, Zeldin DC, Chan EKL, Miller FW. 2020. Increasing prevalence of antinuclear antibodies in the United States. Arthritis Rheum; doi: 10.1002/art.41214 [Online 8 April 2020].  
40 Easy AIP Friendly Recipes Pin (1)

Vegetarian Jambalaya

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Are you looking for a delicious, vegetarian spin on a savory meal? Try making our vegetarian jambalaya! Our Vegetarian Jambalaya is full of flavor that compliment cauliflower rice and steamed green beans. There’s nothing as satisfying as eating a super tasty, fast, and nutritious vegetarian meal prep recipe! This is the perfect vegetarian meal for beginner vegetarians, and those who’ve been vegetarian for years. The comforting flavors and meal heartiness from our vegetarian jambalaya leaves everyone wanting more! 

Fun fact: Jambalaya originated in South Louisiana and has its origins in French and Spanish cuisines, especially the paella and jambalaya Spanish dish.

 

Vegetarian Jambalaya

This veggie-packed jambalaya is a plant-based delight with a meaty vegetarian sausage adding protein and spicy cajun-style seasoning.  Use your favorite plant-based bratwurst or andouille sausage to compliment the flavors of the dish.

 

How long will Vegetarian Jambalaya last for?

Vegetarian Jambalaya will keep fresh for about 3-4 days in the refrigerator, along with the sides. For maximum freshness, store this vegetarian meal prep recipe in our three-compartment Good Cook® meal prep container. You can also store the Jambalaya and sides separately in single-compartment meal prep containers. Reheat your vegetarian Jambalaya meal by steaming, microwaving, or stove top in a pan.

Can Vegetarian Jambalaya be frozen?

You can freeze vegetarian Jambalaya for about 2-3 months. Just be sure to freeze the Jambalaya and sides separately, in freezer bags or freezer-friendly storage containers. Freezing the meal in parts ensures that the legumes and veggies maintain their taste and texture. Sausages and some veggies may become flabby when reheated. So if you plan on freezing this vegetarian meal prep recipe, don’t cook the sausage and vegetables all the way through.

 

Vegetarian Jambalaya

Vegetarian Jambalaya Ingredients:

For Jambalaya  

  • 2 tablespoon olive oil  
  • 2 links vegetarian (gluten-free) sausage, (Bratwurst flavor from Beyond Meat) 
  • 1 cup chopped celery 
  • 1 cup chopped green bell pepper  
  • ½ cup chopped carrots 
  • ½ cup chopped sweet white onion  
  • 1 cup vegetable stock  
  • ¼ cup tomato paste  
  • 2 tablespoon hot sauce  
  • 1 ½ tsp Paleo Pink Powder   
  • 1 teaspoon dried oregano  
  • 1 teaspoon dried thyme 
  • 1 cup frozen chopped okra  

 

For Serving  

  • 4 cups cooked cauliflower rice  
  • 4 cups steamed green beans  
  • Salt and pepper to taste  

 

Vegetarian Jambalaya

 

How do you make Vegetarian Jambalaya?

This vegetarian meal prep recipe brings forth a medley of fresh and flavorful ingredients that leave that tantalizing feel with each bite. You’d think that such an intricate meal takes forever to cook and prep, right? Well, not our vegetarian Jambalaya! It’s an easy-to-make meal prep recipe that is ready in under one hour. 

Let’s start by cooking the sausage. We use gluten-free sausage by Beyond Meat because it tastes just like a restaurant-style Bratwurst! To cook the sausage, heat olive oil over medium heat in a Dutch oven or large skillet. Add the entire sausage links to your heated skillet. Keep turning the sausage links in the pan for about 6-8 minutes until they brown. Once fully browned, set the sausage aside to cool for a few minutes before slicing. Next, put onion, carrots, bell pepper, and  celery into the oiled skillet or pan and sauté for 5 minutes while stirring regularly. Then add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring everything to a simmer and cook for 18-20 minutes stirring occasionally. You’ll know the combination is done when the vegetable stock is absorbed and carrots are tender. Finish cooking by stirring in sliced sausage and okra, then cook for an additional five minutes. That’s the last step and your vegetarian Jambalaya is ready for plating!

Be sure to cook the sides while cooking the Jambalaya so everything finishes together. Unless you have a batch of cauliflower rice already prepared. We have a standalone recipe for cauliflower rice here.

 

Vegetarian Jambalaya

 

How to portion Vegetarian Jambalaya?

Divide the vegetarian Jambalaya meal prep recipe into four of our Good Cook Meal Prep 3 Compartments containers. Put the cauliflower rice and steamed green beans into each of the 1-cup compartments, and put the Jambalaya into the 2-cup compartments.

 

Vegetarian Jambalaya

 

More Vegetarian meal prep recipes:

We have so many vegetarian meal prep recipes for breakfast, lunch, and dinner! Here are a few to get you started.

One Pot Jambalaya Meal Prep 

Cajun Sausage Breakfast Scramble

Vegetarian Chorizo and Quinoa Stuffed Peppers

Vegetarian Italian Sausage Egg Cups

Vegetarian Cobb Salad Meal Prep

 

Also check out: 

 

6 Vegetarian Meal Prep Ideas for Next Week

Buffet Style Meal Prepping: Vegetarian

 

Vegetarian Jambalaya

 

Other tips for making Vegetarian Jambalaya:

 

  • You can substitute the sausages with chickpeas or kidney beans to switch things up and keep the meal gluten-free.

 

  • Use spices and legumes or veggies of your preference. Thyme, oregano, and red pepper flakes are traditional flavor suggestions. 

 

  • Feel free to use fresh okra instead of frozen okra.

 

  • Use soy sauce or Tamari sauce as a salt replacement.

 

Vegetarian Jambalaya

Vegetarian Jambalaya

Vegetarian Jambalaya

This veggie-packed jambalaya is a plant-based delight with a meaty vegetarian sausage adding protein and spicy cajun-style seasoning. Use your favorite plant-based bratwurst or andouille sausage to compliment the flavors of the dish.
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Prep Time: 10 minutes
Cook Time: 38 minutes
Total Time: 48 minutes
Course: dinner, Lunch, Main Course
Cuisine: African, American
Keyword: gluten free, low calorie, vegan, vegetarian
Servings: 4 meals
Calories: 291kcal
Author: Nick Quintero

Ingredients

For Jambalaya

  • 2 tablespoon olive oil
  • 2 links vegetarian gluten-free sausage, (Bratwurst flavor from Beyond Meat)
  • 1 cup chopped celery
  • 1 cup chopped green bell pepper
  • ½ cup chopped carrots
  • ½ cup chopped sweet white onion
  • 1 cup vegetable stock
  • ¼ cup tomato paste
  • 2 tablespoon hot sauce
  • 1 ½ teaspoon Paleo Pink Powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 cup frozen chopped okra

For Serving

  • 4 cups cooked cauliflower rice
  • 4 cups steamed green beans
  • Salt and pepper to taste

Instructions

  • Heat olive oil over medium heat in a Dutch oven or large skillet. Brown sausage for 6-8 minutes, turning regularly. Set sausage aside to cool for a few minutes, then slice into thin slices.
  • Add celery, bell pepper, carrots, and onion to oil and sauté for 5 minutes, stirring regularly. Add vegetable stock, tomato paste, hot sauce, Paleo Pink Powder seasoning, oregano, and thyme to the pan. Bring to a simmer and cook for 18-20 minutes, until stock reduces and carrots are tender stirring occasionally.
  • Stir in sliced sausage and okra. Cook 5 minutes longer.

Nutrition

Calories: 291kcal | Carbohydrates: 28g | Protein: 14g | Fat: 17g | Fiber: 14g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Taco Meatballs

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Tacos are an all-time favorite! There are only so many tacos you can make and eat, so we decided to switch things up with our Taco Meatballs recipe. Taco meatballs are the perfect Keto meal prep snack, and they're flavorful. We combine ground chicken with Almond + Flax Paleo Powder and add chiles, cumin, and salsa. The savory bites are served with chips and salsa (get it, the chips are the taco shell). Keep reading for recipe details!

Taco Meatballs

These low-calorie meatballs are a high-protein way to get your taco fix! They’re made with lean ground chicken and a gluten-free coating with built-in taco flavor for easy prep! Omit the cheddar cheese for dairy-free.  

Taco Meatballs

Taco Meatballs Ingredients:

  • 1 lb. lean ground chicken  
  • 1 large egg  
  • ½ cup Almond + Flax Paleo Powder 
  • ½ cup shredded reduced-fat sharp cheddar cheese  
  • 2 tablespoon hatched green chiles 
  • 1 teaspoon ground cumin  
  • 1 ½ cups salsa  

For Serving 

  • 2 oz. Gluten-free tortilla chips (we used Siete brand)  
  • ½ cup salsa  

Taco Meatballs

How long will Taco Meatballs last for?

Our chicken and Paleo powder taco meatballs will last up to 4 days in the fridge when stored in an airtight container. We recommend storing your Keto meal prep snack in our Good Cook Meal Prep containers sold on Amazon. 

Can Taco Meatballs be frozen?

Yes, you can freeze taco meatballs! They're easy to freeze, and you should store them in labeled freezer bags or containers. 

How do you make Taco Meatballs?

Our Keto-friendly Taco Meatballs is a crockpot recipe, making meal prep a cinch! Prepare the meatballs like any other meatball - combine the ground chicken, Paleo Powder, egg, cheese, chiles, and cumin in a bowl. Form the combination into 12 meatballs and place them on a lined baking sheet. When the meatballs are hard and ready to cook, put salsa into the crockpot and cook your taco meatballs for 2 to 4 hours.

Taco Meatballs

Taco Meatballs

How to portion Taco Meatballs?

Grab four dual-compartment meal prep containers and add chips, salsa, and meatballs. We recommend placing the meatballs in the smaller compartment and the chips & salsa in the larger compartment. 

More meatballs meal prep recipes:

One Pan Asian Turkey Meatballs

Greek Meatballs

Honey Garlic Mushroom Meatballs

Molasses Bourbon BBQ Glazed Chicken Meatballs

One Skillet Spaghetti Squash & Meatballs

Mozzarella Stuffed Meatballs

Eggplant Meatballs and Zoodle Meal Prep

Cranberry BBQ Vegan Meatballs

Cheesy Keto Chicken Meatballs

Keto Bacon Sausage Meatballs

Carrot Meatballs With Mint Cauliflower Rice

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Meatballs

We also have The Ultimate Guide To Meatballs Recipes to ensure the best meatballs every time!

Taco Meatballs

Other tips for making Taco Meatballs:

  • Remix this Keto meal prep recipe by experimenting with different types of meatballs. Use any protein you want. From ground chicken to beans!
  • Play with different seasonings and cheeses for an authentic taco taste. Try cayenne pepper, garlic powder, onion powder, and cumin, for example. 
  • Use a flax egg and vegan cheese (or no cheese) to make this recipe vegan. 
  • Freeze the meatballs for an hour before cooking them in the crockpot. 
  • If you don't have a crockpot, you can bake your taco meatballs in a casserole dish.

Taco Meatballs

Taco Meatballs

Taco Meatballs

These low-calorie meatballs are a high-protein way to get your taco fix! They’re made with lean ground chicken and a gluten-free coating with built-in taco flavor for easy prep! Omit the cheddar cheese for dairy-free.
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Prep Time: 20 minutes
Cook Time: 2 hours
1 hour
Total Time: 3 hours 20 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian, Mexican
Keyword: dairy free, dinner, gluten free, ground turkey, high protein, lunch, Meal Prep, Meatballs, paleo
Servings: 4 meals
Calories: 440kcal
Author: Nick Quintero

Ingredients

  • 1 lb. lean ground chicken
  • 1 large egg
  • ½ cup Almond + Flax Paleo Powder
  • ½ cup shredded reduced fat sharp cheddar cheese
  • 2 tablespoon hatched green chiles
  • 1 teaspoon ground cumin
  • 1 ½ cups salsa

For Serving

  • 2 oz. Gluten-free tortilla chips Siete brand
  • ½ cup salsa

Instructions

  • Line a small baking sheet with parchment paper and set aside. Combine ground chicken, Almond + Flax Paleo Powder, egg, shredded cheddar cheese, hatched green chiles, and cumin in a medium mixing bowl and thoroughly mix to combine using hands.
  • Roll mixture into 12 balls and place on a baking sheet. Transfer to freezer for 1 hour to firm meatballs.
  • Pour salsa in the bottom of the crockpot and place meatballs in salsa. Cover and cook on high for 2 hours or on low for 4 hours.
  • Divide tortilla chips between the large compartments of 4 teal MPOF containers and add 1 small cup of salsa. Place 3 meatballs in each of the 1 cup compartments and top with any remaining salsa from the crockpot.

Nutrition

Calories: 440kcal | Carbohydrates: 13g | Protein: 28g | Fat: 23g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Breaded Zucchini Bites with Marinara

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Its easy snack-time fun with our Italian inspired Baked Breaded Zucchini Bites (say that 10 times fast). Doesn't this meal prep snack remind you of Carl's Jr.'s fried zucchini? Ours is a healthier, paleo-friendly version and paired with marinara sauce instead of ranch. These baked zucchini bites are baked into crispy, dippable delights on a sheet pan and only take 35 minutes to prepare. Are you ready for this nutritious & delicious on-the-go snack? Then let's dig in!

 

Baked Breaded Zucchini Bites with Marinara

Simple and delicious! These Baked Breaded Zucchini Bites with Marinara are so easy to make and are a healthy alternative to the fried version! Whole30.

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara Ingredients:

Baked Breaded Zucchini Bites with Marinara

 

How long will Baked Breaded Zucchini Bites last for?

Baked zucchini bites stay fresh for 2 days when packaged in an airtight container or ziplock bag and store in your refrigerator. This meal prep snack recipe yields 3 servings, so enjoy one immediately and save the rest! 

 

Can Baked Breaded Zucchini be frozen?

Yes, baked zucchini bites freeze well! The beauty of freezing breaded baked zucchini bites is that you don't have to cook them to freeze them. Simply prepare the zucchini bites to the point of breading them. Then, store them in an airtight freezer-friendly container. If you decide to bake the bites then freeze them, do a pre-freeze before freezing them. Since they're not fried, they won't get soggy when you reheat them. The breaded zucchini bites keep their flavor for up to 6 months. 

 

How do you make Baked Breaded Zucchini Bites?

This is the fun part because it's so easy! Set yourself up for dipping and dredging the zucchini slices and preheat your oven. You need two shallow glass bowl for the whisked eggs and Paleo Powder. Start dredging with the egg wash, then dredge in the Paleo Powder, and place the coated zucchini pieces on a lined sheet pan. Repeat this process until all the zucchini slices are gone. Once done, bake the zucchini bites in the oven at 375 degrees for 10 to 15 minutes. Easy, right? Here's the full recipe.

 

Baked Breaded Zucchini Bites with Marinara

 

How to portion Baked Breaded Zucchini Bites?

Put your crunchy & delicious baked zucchini bites in our baby blue Goodcook Meal Prep containers with marinara or tomato sauce. Garnish the sauce with fresh basil leaves if you wish - why not give your snack a little flair (and more flavor)?

 

More baked snack meal prep recipes:

Keto Cracker Snack Boxes

Sweet Potato Latkes

Donut Holes

Garlic Sweet Potato Wedges With Hummus

Gluten-free Healthy-ish Pop Tarts

Sweet Potato Wedges With Tahini

 

Baked Breaded Zucchini Bites with Marinara

Other tips for making Baked Breaded Zucchini Bites:

  • Dry out the zucchini rounds as much as possible. 

 

  • Add cheese for cheesy baked zucchini bites!

 

  • Go with a high-quality, fresh marinara or tomato sauce for dipping.

 

 

Baked Breaded Zucchini Bites with Marinara

Baked Breaded Zucchini Bites with Marinara

Simple and delicious! These Baked Breaded Zucchini Bites with Marinara are so easy to make and are a healthy alternative to the fried version! Whole30.
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Prep Time: 15 minutes
Cook Time: 19 minutes
Total Time: 35 minutes
Course: Appetizer, Snack
Cuisine: Italian
Diet: Gluten Free
Keyword: appetizer, baked, gluten free, paleo, snack, vegan, vegetarian, whole30
Servings: 3 snacks/sides
Calories: 286kcal
Author: Nick Quintero

Ingredients

Instructions

  • Preheat your oven to 375 degrees Fahrenheit. Set up two Pyrex containers or shallow bowls. In one, whisk the two eggs. Place the Paleo Powder coating mix in the second one. Dredge a few of the zucchini rounds in the egg wash, and then transfer them to the Paleo Powder coating until they’re coated on all sides. Place the coated zucchini on a parchment-covered sheet pan. Repeat with the remaining pieces of zucchini.
  • Bake the zucchini for 15-20 minutes, or until they are golden on the outside and tender on the inside. Serve alongside your favorite tomato or marinara sauce.

Video

Nutrition

Serving: 1meal | Calories: 286kcal | Carbohydrates: 18g | Protein: 10g | Fat: 12g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Breaded Zucchini Bites with Marinara

Chicken Zucchini Burgers

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Yummy-yum! Check out or Chicken Zucchini Burgers paleo meal prep recipe! Doesn't this meal look so delicious? And, you cannot tell that these are chicken zucchini burgers because they look like beef burgers. Your friends, family, and coworkers will be surprised as you devour these burgers in front of them. We combine ground chicken thighs, Paleo powder, and grated zucchini to make the burgers. The protein-packed goodness is paired with sweet potato fries and topped with ketchup, mustard, and lettuce to give you all of the burger-joint feels without the beef, fat, and cost. Our Chicken Zucchini Burgers are perfect for lunch or dinner and are ready to heat & eat in our Goodcook Meal Prep containers.

Chicken Zucchini Burgers

Ground chicken makes a great alternative for these paleo and whol30 compliant Chicken Zucchini Burgers. High protein. Gluten Free. 

Chicken Zucchini Burgers Ingredients:

  • 1.5 lbs. Ground Chicken (thigh)
  • 1 cup grated Zucchini (about 1 medium zucchini)
  • 6 Tbsp. Paleo Powder Almond Flax Coating
  • 3 Tbsp. Chopped Parsley
  • 4 Sweet Potatoes
  • 1-2 Tbsp. Avocado Oil
  • Salt
  • Fixings: Lettuce Leaves, Ketchup, Mustard, etc.

Chicken Zucchini Burgers

How long will Chicken Zucchini Burgers last for? 

The chicken zucchini burgers will last up to 4 days when properly stored in the refrigerator. Proper storage means putting your burgers in a ziplock bag or storing them in an airtight container after they cool. The sweet potato fries can last up to 5 days in the refrigerator.

Can Chicken Zucchini Burgers be frozen?

Yes! Chicken zucchini burgers freeze well and stay fresh in the freezer for up to 3 months. Feel free to cook up a batch of burgers and prep some sweet potato fries to freeze for later meals. Save time and money! 

How do you make Chicken Zucchini Burgers?

For being such an amazing meal, Chicken Zucchini Burgers and sweet potato fries are a cinch to make. Both parts of the meal are baked in the oven on a sheet pan, but not the same one because the burgers cook longer than the fries and go into the oven first. This Paleo meal prep recipe is ready in less than 1 hour. 

As mentioned, start with the burgers. Prep the ground chicken and zucchini, then combine with the Paleo Powder Coating in a mixing bowl. Place the burgers on a parchment paper-lined sheet pan and bake in the oven at 375 degrees for 25 minutes. While the burgers cook, cut the sweet potatoes up into fries and coat with olive oil and salt. Bake the fries in the oven for about 15 minutes, flipping and then browning them. All that's left after is cool and store!

Chicken Zucchini Burgers

How to portion Chicken Zucchini Burgers?

Store your chicken zucchini burger meal in our Goodcook Meal Prep containers, placing the burgers on top of lettuce to wrap and the fries in the other compartment. Don't forget to pack your ketchup and mustard in dipping sauce cups!

More burger meal prep recipes:

Are burgers your thing? Try these other variations!

Sheet Pan Salmon Burgers

Sweet Potato & Black Bean Veggie Burger Meal Prep

Pork Burger Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

Chicken Zucchini Burgers

Other tips for making Chicken Zucchini Burgers:

  • Use fairly firm zucchini. It should feel slightly more flexible than a cucumber. 
  • For a leaner burger, use ground chicken breast. Remember to amp up the flavor since chicken breast is leaner. 
  • Play around with different types of lettuce to wrap your zucchini burgers in.

Chicken Zucchini Burgers

Chicken Zucchini Burgers

Ground chicken makes a great alternative for these paleo and whol30 compliant Chicken Zucchini Burgers. High protein. Gluten Free. 
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: burger, gluten free, ground chicken, high protein, paleo, whole30
Servings: 4 servings
Calories: 539kcal
Author: Nick Quintero

Ingredients

  • 1.5 lbs. Ground Chicken thigh
  • 1 cup grated Zucchini about 1 medium zucchini
  • 6 Tbsp. Paleo Powder Almond Flax Coating
  • 3 Tbsp. Chopped Parsley
  • 4 Sweet Potatoes
  • 1-2 Tbsp. Avocado Oil
  • Salt optional

Optional toppings

  • lettuce leaves
  • ketchup
  • mustard

Instructions

  • Preheat your oven to 375 degrees Fahrenheit. Grate a zucchini using a box grater. Squeeze out any excess liquid from the zucchini. In a bowl, combine the ground chicken, zucchini, Paleo Powder Coating and chopped parsley. Mix everything together and form the mixture into 8 patties.
  • Place the patties on a parchment covered sheet pan and bake for about 25 minutes, or until they reach an internal temperature of at least 165 degrees Fahrenheit.
  • While the chicken burgers are cooking, prepare the sweet potato fries. Peel the sweet potatoes and cut them into fries. Toss them in avocado oil and sprinkle with salt. Bake them in the oven for about 15 minutes, then flip them over with a spatula and continue baking until they are golden. Serve your burgers wrapped in lettuce with your favorite fixings and condiments.

Notes

macros do not include optional toppings such as ketchup, mustard, etc. or the use of salt. 

Nutrition

Calories: 539kcal | Carbohydrates: 55g | Protein: 40g | Fat: 15g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Zucchini Burgers

Sweet Potato Latkes

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Are you ready for a deliciously wholesome breakfast that gets you excited for the day? If so, you're going to absolutely love our sweet potato latkes meal prep snack! Our sweet potato latkes are perfect for any time of the day because they're nutritious, light, and satisfy your tastebuds. For this meal prep recipe, we pair sweet potato latkes with scrambled eggs and fruit for a complete breakfast. We top the latkes with sour cream and chives to bring the flavors together. If you're taking sweet potato latkes with you as a snack, have the sour cream in a plastic cup ready for dipping!

Sweet Potato Latkes

These sweet and savory sweet potato latkes are rich in fiber and antioxidants. Cassava flour helps bind the latkes with a built-in herb seasoning that’s Paleo and AIP compliant.  

How long will Sweet Potato Latkes last for?

Once you cook sweet potato latkes, they will last for up to 2 days in the refrigerator. Make sure they are cool before refrigerating them and only refrigerate one layer of latkes. Do not stack them. Latkes keep better when covered in plastic, so use plastic wrap or bags. With that said, the best way to store your latkes is to freeze them.

Can Sweet Potato Latkes be frozen?

Yes, you can freeze sweet potato latkes once they're cooked. As mentioned above, this is the best way to store them since moisture and fried potatoes don't mix. Your sweet potato latkes will last for up to two weeks in the freezer. As with refrigeration, make sure the latkes are cool before freezing. Then freeze them on a cooking sheet in a single layer. When frozen, transfer your sweet potato latkes to freezer bags. When you're ready to enjoy them for a meal, defrost the latkes in your refrigerator the night before.

Sweet Potato Latkes

Sweet Potato Latkes Ingredients:

For Latkes 

For Serving  

  • 8 eggs, scrambled 
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  
  • 2 cups mixed berries  
  • ½ cup dairy-free sour cream (Forager brand)  
  • 1 tablespoon fresh chopped chives, optional  

Sweet Potato Latkes

How do you make Sweet Potato Latkes?

Let's get ready for crispy sweet potato latkes in only 31 minutes! To start, squeeze out all moisture from your shredded sweet potatoes with a towel. Then, put the shredded sweet potatoes into a bowl with your egg and Paleo powder, mix well. Form eight 3-inch latkes and fry them in a heated pan for 4 minutes on each side. Allow your latkes to cool before serving.

Sweet Potato Latkes

How to portion Sweet Potato Latkes?

Enjoy Sweet Potato Latkes as a snack or pair them with sides for a complete meal. This meal prep recipe is for breakfast and stored in four of our MPOF three-compartment meal prep containers. Place two latkes in each container with a side of sour cream and chives with fruit and scrambled eggs in the 1-cup compartments.

Sweet Potato Latkes

More sweet potato meal prep recipes:

Sweet potatoes are full of antioxidants and other nutritional benefits, making them an ideal substitute for regular potatoes (check out our blog 10 Best Health Benefits of Sweet Potatoes for more information). Try these sweet potato recipes and tell us what you think!

BBQ Pulled Chicken Stuffed Sweet Potatoes

Vegan Sweet Potato Chipotle Bowl

Southwestern Stuffed Sweet Potatoes

Turkey Stuffed Sweet Potatoes

Garlic Sweet Potato Wedges With Hummus

Buffalo Chicken Stuffed Sweet Potato Skins

Sheet Pan Sweet Potato Breakfast Hash

Steak, Sweet Potato and Apple Hash Meal Prep

Leftover Turkey Sweet Potato Shepherd's Pie

Quinoa Stuffed Sweet Potato Meal Prep – 3 Ways!

Pulled Pork Sliders With Sweet Potato Buns

Scrambled Egg Stuffed Sweet Potato Meal Prep

Sweet Potato Wedges With Tahini

Sweet Potato & Black Bean Veggie Burger Meal Prep

Gluten Free Sweet Potato Pizza Meal Prep

Baked Lentil Sweet Potato Falafels with Avocado Cream Sauce

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

Jalapeno Sliders With Sweet Potato Bun Meal Prep

BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato

Sweet Potato Latkes

Other tips for making Sweet Potato Latkes:

  • Do not cook over 4 latkes at a time.

  • Flip sweet potato latkes when you see them browning. Only flip them twice.

  • Use a food processor to shred your potatoes instead of a grater. You can use a grater, but a food processor gives you shoestring-consistent potatoes. The shoestring-consistency lends itself well to frying because the potato pieces will stay together. Plus, a food processor will grate the sweet potatoes faster.

  • We recommend using a towel to dry your potatoes, but if you can, use cheesecloth instead.

  • When you drain the sweet potatoes, wring out the water and use the starch as a binder to form the latkes.

  • Add salt to your latkes right before frying.

  • Try frying with canola or peanut oil for crispier latkes.

  • Feel free to substitute sour cream for plain Greek yogurt.

Sweet Potato Latkes

Sweet Potato Latkes

Sweet Potato Latkes

These sweet and savory sweet potato latkes are rich in fiber and antioxidants. Cassava flour helps bind the latkes with a built-in herb seasoning that’s Paleo and AIP compliant. 
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Prep Time: 15 minutes
Cook Time: 16 minutes
Total Time: 31 minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, gluten free, paleo, vegetarian, whole30
Servings: 4 meals
Calories: 420kcal
Author: Nick Quintero

Ingredients

For Latkes

For Serving

  • 8 large eggs scrambled
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
  • 2 cups mixed berries
  • ½ cup dairy-free sour cream we used Forager brand
  • 1 tablespoon fresh chopped chives optional

Instructions

  • Place shredded sweet potatoes on a clean kitchen towel and squeeze to remove moisture. Transfer to a bowl and add Cassava Paleo Powder and egg. Stir well to mix.
  • Form sweet potato mixture into 8 latkes about 3 inches in diameter and place on a parchment paper-lined plate.
  • Heat oil over medium-high heat in a medium skillet for 2 minutes. Add 4 latkes and cook for 4 minutes on each side. Repeat with remaining latkes.
  • Add 2 latkes to 4 large compartments of white MPOF containers. Add a small cup of sour cream to each container and sprinkle chives on top. Divide scrambled eggs between 1 cup compartments and sprinkle with sea salt and black pepper. Add berries in the other 1 cup compartments. Refrigerate until enjoying.

Nutrition

Calories: 420kcal | Carbohydrates: 31g | Protein: 17g | Fat: 23g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cauliflower Mash Breakfast Bowls

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This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day.  

Cauliflower Mash Breakfast Bowls

Cauliflower is the star of the show here. Or maybe it's the soft-boiled eggs. Wait, no, it's the bacon. Maybe it's all of those ingredients? Combined together, they make for an AIP (autoimmune protocol) friendly meal you can count on in the form of cauliflower mash breakfast bowls.

The beauty of cauliflower is that it's kind of a blank slate. And so that means you can ask it to act like potatoes, which means you can do a whole lot with it, in terms of flavor. In this case, we're putting it to use for a breakfast bowl, but no one will think twice or judge you if you eat this for lunch. Heck, you can even have it for dinner, because we all know breakfast for dinner is always a winner.

How to Make Cauliflower Mash Breakfast Bowls

Earthy mushrooms combined with savory-salty bacon and the zip of some watercress make for a really interesting flavor combination. The cauliflower is boiled until soft, and then mashed with some almond milk and ghee, which gives it a nutty and buttery taste. (Yum!) The bacon and mushrooms are cooked in a separate skillet, which you can do while the cauliflower boils.

Substitutions and Alterations

We imagine a world in which you might not want to make soft-boiled eggs, and that's ok. They're very good with this dish because the yolk gets a little gooey and you can swirl it all in with the cauliflower mash. But go ahead and swap it for hard-boiled eggs, if you already meal prep those for the week. It'll save you some time. Your only loss is that gooey yolk action.

Don't like the peppery bite of watercress? That's totally cool. Use something else, like baby spinach or kale. Sometimes, even arugula is less peppery than watercress, and sometimes watercress can be hard to find.

The recipe calls for white button mushrooms which are arguably the easiest to find in the grocery store. But really, any kind of mushroom works well here, so feel free to use your favorite. They add a welcome earthiness to these cauliflower mash breakfast bowls.

If you're following a strict AIP protocol, you might want to use coconut or tigernut milk instead of almond milk. However, if you know you're nonreactive to almond milk, feel free to use it.

If you don't have the Paleo Powder Pink seasoning (but you should try to get it, it's great), it's a combination of Himalayan pink salt, chili powder, garlic powder, black pepper, onion powder, white pepper, cumin, and cayenne pepper. Feel free to experiment with these seasonings and peppers on your own. It's good on so many things, including eggs, chicken, pork, and any kind of beef, really. (We'd even sprinkle it on popcorn, but only if that's part of your diet.)

(Can't let go of mashed potatoes? That's ok, we feel you. Try this classic meal of Instant Pot Roast with Mashed Potatoes.)

Cauliflower Mash Breakfast Bowls

READ MORE: 10 Healthy Alternatives to Mashed Potatoes!

Cauliflower Mash Breakfast Bowls Ingredients: 

  • 6 cups cauliflower florets 
  • ½ cup unsweetened almond milk  
  • 1 tbsp. butter or ghee  
  • 1 ½ tsp. Paleo Powder Pink All Purpose Seasoning 
  • 4 strips bacon, cut into 1-inch pieces  
  • 5 oz. sliced white button mushrooms  
  • 4 eggs, soft boiled  
  • 4 cups watercress  
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls
Cauliflower Mash Breakfast Bowls

Cauliflower Mash Breakfast Bowl

This Paleo bowl uses mashed cauliflower instead of potatoes for a Vitamin-C and fiber-rich breakfast. Topped with crisp smoky bacon, mushrooms, watercress, and a jammy egg, this bowl is the perfect vitamin-packed start to the day. 
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Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 33 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: breakfast, brunch, eggs, gluten free, keto, low calorie, low carb, paleo, whole30
Servings: 4 meals
Calories: 202kcal
Author: Nick Quintero

Ingredients

  • 6 cups cauliflower florets
  • ½ cup unsweetened almond milk
  • 1 tablespoon butter or ghee
  • 1 ½ teaspoon Paleo Powder Pink All Purpose Seasoning
  • 4 strips bacon cut into 1 inch pieces
  • 5 oz. sliced white button mushrooms
  • 4 large eggs soft boiled
  • 4 cups watercress

Instructions

  • Bring to a boil a large pot of water over medium-high heat.
  • Add cauliflower and boil for 10 minutes or until soft. 
    Cauliflower Mash Breakfast Bowls
  • Drain cauliflower and return to the pot with almond milk, butter or ghee, and Paleo Powder. Mash with a potato masher until mostly smooth.
    Cauliflower Mash Breakfast Bowls
  • Heat a separate medium skillet over medium heat and add bacon. Cook for 6-7 minutes, stirring occasionally.
  • Add mushrooms and continue to cook 6 minutes longer until tender but not completely soft.
  • Divide watercress among the smaller compartments of 4 MPOF teal containers.
  • Add cauliflower mash, mushrooms, a soft-boiled egg, and watercress to the larger compartments.
  • Stir watercress into cauliflower mash before enjoying, along with some of the egg yolk, if desired.
    Cauliflower Mash Breakfast Bowls

Video

Nutrition

Serving: 1meal | Calories: 202kcal | Carbohydrates: 8g | Protein: 13g | Fat: 13g | Fiber: 2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Savory Breakfast Muffins

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If you are a breakfast person and you’re looking for the most hearty morning recipe, these savory breakfast muffins are what you’re looking for! We love it when you enjoy gluten-free and no grain muffins that are super easy to make. You can relish our savory muffins for either breakfast, brunch, or as a snack. These grab-and-go muffins will keep you full, with breakfast sausage and eggs in every bite and the texture of a muffin. We use spice, almond flour, and flax breading in this gluten-free recipe for easy preparation.

By the way, did you know that almond flour is incredibly nutritious because it’s packed with magnesium and Vitamin E, two essential health elements for the body? Ok, enough of the science talk. Let’s eat!

 

Savory Breakfast Muffins

These grab and go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin!  This gluten-free recipe uses almond flour and flax breading with built-in spice for easy preparation!  

 

How long will Savory Breakfast Muffins last for?

Savory breakfast muffins can last up to one week in the refrigerator and one day at room temperature. Use properly sealed airtight containers or plastic storage bags to keep them fresh. 

If you’re looking for sturdy and affordable meal prep containers, learn more about our Good Cook® Meal Prep containers. 

Can Savory Breakfast Muffins be frozen?

Yes! These savory breakfast muffins freeze perfectly. After baking, ensure the muffins cool completely. Place them on a large cookie sheet and pop them in the freezer for about one hour. When they are completely frozen, transfer them into a resealable airtight bag. Don’t forget to label the bags before storing your meal prep breakfast, brunch, or snack in the future. The muffins will last in the freezer and maintain their freshness for 1-2 months.

Savory Breakfast Muffins

Savory Breakfast Muffins Ingredients:

  • 6 links Paleo turkey breakfast sausage, fully cooked and chopped (Applegate Farms brand)  
  • 1 ½ cups Paleo Powder Almond + Flax Breading 
  • 2 large eggs 
  • ½ cup egg whites  
  • ⅓ cup unsweetened almond milk  
  • ¼ cup chopped green onion  

For Serving 

  • 1 cup grapes   
  • 1 cup cubed cantaloupe 
  • 1 cup blueberries  

Savory Breakfast Muffins

 

How do you make Savory Breakfast Muffins?

Apart from being a quick fix that you’ll enjoy in under 20 minutes, this meal prep breakfast recipe will leave you with a delectable wow flavor in the mouth! Are you ready to take back breakfast?

Gather all ingredients, then preheat the oven to 350 degrees Fahrenheit. Then grab a muffin tin and spray it with cooking spray. Now it’s time to prep! Put the eggs, almond powder, flax breading, sausages, egg whites, unsweetened milk, and green onions in a medium mixing bowl. Whisk all the ingredients so they can combine evenly for a savory and creamy batter. Then scoop some muffin batter into the greased tin and bake for 30 minutes in the preheated oven. When they’re done baking, allow the muffins to cool at room temperature for 10 minutes. Portion your muffin and fruits in the compartment teal containers, and Voila! You’re good to enjoy a ready meal each week.

 

Savory Breakfast Muffins

Savory Breakfast Muffins

 

How to portion Savory Breakfast Muffins

Use our Good Cook® dual-compartment meal prep containers when portioning your savory breakfast muffins meal. Put two muffins in each of the four large compartments, then divide the fruit between the smaller compartments.

 

Savory Breakfast Muffins

 

More muffin meal prep recipes:

Low Carb Cinnamon Apple Muffins for brunch or snacks

 Peanut Butter Chocolate Muffins for breakfast that puts smile on your face.

Paleo Maple Pecan Banana Bread Muffins are quick and simple gluten-free recipes you can enjoy at any time of the day.

 Broccoli Rice Red Pepper Egg Muffins are the best way to enjoy a muffin and veggie combination at the same time.

 Healthy Oatmeal Muffins are definitely worth trying.

Cinnamon Roll Muffin Meal Prep for cinnamon roll lovers!

 

Other tips for making Savory Breakfast Muffins:

  • For an easy and quick breakfast, make the batter the night before and use fridge-friendly meal containers for refrigeration.

 

  • You can substitute the blueberries, cantaloupe, grapes with cranberries, apple, pineapple, strawberries, raspberries, or other fruit.

 

  •  In the muffin pan, you can use paper liners instead of the cooking spray if available.

 

  • For the most outstanding results, use ground commercial almond flour compared to grinding almonds in a food processor.

 

  • Weigh the almond flour and flax breading using a kitchen scale to get the right quantities.

 

Savory Breakfast Muffins

Savory Breakfast Muffins

Savory Breakfast Muffins

These grab and go muffins will keep you full with breakfast sausage and eggs in every bite and the texture of a muffin! This gluten-free recipe uses almond flour and flax breading with built-in spice for easy preparation!
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, gluten free, muffin, paleo
Servings: 4 meals
Calories: 411kcal
Author: Nick Quintero

Ingredients

  • 6 links paleo turkey breakfast sausage fully cooked and chopped (Applegate Farms brand)
  • 1 ½ cups Paleo Powder Almond + Flax Breading
  • 2 large eggs
  • ½ cup egg whites
  • ⅓ cup unsweetened almond milk
  • ¼ cup chopped green onion

For Serving

  • 1 cup grapes
  • 1 cup cubed cantaloupe
  • 1 cup blueberries

Instructions

  • Preheat oven to 350ºF and grease 8 muffin tins with cooking spray. Combine ingredients for muffins in a medium mixing bowl and stir well to combine.
  • Scoop muffin batter into a greased tin and bake for 30 minutes. Cool muffins at room temperature for 10 minutes.
  • Place 2 muffins in large compartments of 4 MPOF teal containers. Divide fruit between smaller compartments.

Nutrition

Calories: 411kcal | Carbohydrates: 24g | Protein: 19g | Fat: 16g | Fiber: 8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

 

Sweet Potato Hash Brown Breakfast Waffles

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Sweet potato hash brown waffles is the ultimate meal prep breakfast recipe. We love bringing you naturally gluten-free and delicious meals, and today we’re excited for waffles! Our meal prep breakfast recipe has a delicious aspect needed in the morning. Just the right thing for any morning right before a busy day. Shredding sweet potatoes provides the perfect natural sweetness that's beyond comparison. Plus, sweet potatoes are super healthy! Sweet potatoes are also a rich source of healthy nutrients such as copper, manganese, and beta-carotene.

Switch up your usual breakfast pattern with these sweet potato waffles made with a herby Paleo seasoning for a sweet and savory breakfast, full of antioxidants and fiber!

Sweet Potato Hash Brown Breakfast Waffles

Switch up your normal breakfast routine with these sweet potato waffles made with an herby Paleo seasoning for a sweet and savory breakfast full of antioxidants and fiber! 

How long will Sweet Potato Hash Brown Breakfast Waffles last for?

If you make a big batch of these waffles, you can store them in the refrigerator, and they will be good to eat for up to three days. For maximum freshness, store your sweet potato breakfast waffles in a heavy-duty ziplock bag or airtight container. Here’s a resource for meal prep containers. 

Can Sweet Potato Hash Brown Breakfast Waffles be frozen?

Yes, these sweet potato waffles freeze nicely! Place them in an airtight freezer-friendly container or wrap them in parchment paper and put them in labeled plastic freezer bags. You can freeze them for up to 3 months. When you’re ready to enjoy them, thaw in the fridge, then reheat in a standard oven preheated at 400 degrees Fahrenheit or a toaster oven for around 10 minutes. Reheating using an oven gives the waffles that crispy exterior. Alternatively, reheat in a lightly oiled skillet.

Sweet Potato Hash Brown Breakfast Waffles

Sweet Potato Hash Brown Breakfast Waffles Ingredients:

For Waffles  

  • 3 cups peeled/grated sweet potato (about 1 large sweet potato)  
  • ¼ teaspoon sea salt 
  • 1 large egg  
  • 1 teaspoon Paleo Powder Salt-Free Herb Seasoning  
  • Cooking oil spray  

For Serving  

  • 4 large eggs 
  • ⅔ cup liquid egg whites  
  • Salt and pepper to taste  
  • 1 cup mixed berries (blueberries, raspberries)  
Sweet Potato Hash Brown Breakfast Waffles
Sweet Potato Hash Brown Breakfast Waffles

How do you make Sweet Potato Hash Brown Breakfast Waffles?

Sweet potato hash brown breakfast waffles sound like something on a menu, doesn’t it? And when you think of a restaurant menu recipe, you think it is time consuming and expensive. Not this meal prep breakfast recipe! Our sweet potato waffles take 20 minutes to cook, and all you really need is a waffle iron or a waffle pan (yep, they exist!). You can be making these waffles right now as you’re reading or listening to this recipe. So, let’s get started!

Start by shredding your sweet potato with a grater attachment on a hand mixer or food processor. Then use a small bowl to combine the shredded sweet potatoes and sea salt. Let the potatoes and salt sit at room temperature for 10 minutes, then use a kitchen towel to wring out the water from the sweet potatoes over the sink. Removing the moisture from the sweet potatoes will give your waffles that crispiness everyone loves. Mix Paleo powder seasoning and egg in the bowl until all the ingredients are evenly mixed.

Next, grease an 8-inch heated waffle pan with cooking spray. When the pan becomes very hot, scoop half of the sweet potato mixture, put it into the pan, and cook for 6-7 minutes. Then open the lid, and gently remove the waffle with a spatula. Set that aside and repeat the same with the remaining sweet potato waffle batter. When your hash brown waffles are done, make your scrambled eggs.

Sweet Potato Hash Brown Breakfast Waffles

How to portion Sweet Potato Hash Brown Breakfast Waffles

Slice potato waffles into quarters and place two into the large compartments of 4 our Good Cook® meal prep containers. Place the berries in small cups and place them in compartments containing sweet potato waffles. Put the scrambled eggs in smaller compartments and season with pepper and salt for a palatable taste.

Sweet Potato Hash Brown Breakfast Waffles

More sweet potato breakfast meal prep recipes:

Sheet Pan Sweet Potato Breakfast Hash

Taco Seasoned Ground Beef and Sweet Potato Hash

Sweet Potato Latkes

Scrambled Egg Stuffed Sweet Potato Meal Prep

Cinnamon Raisin Sweet Potato Snack Bread

Sweet Potato Waffle Meal Prep

 

Other tips for making Sweet Potato Hash Brown Breakfast Waffles:

  • Make these in a skillet if you don't have a waffle iron. Make little patties and cook them on the pan. 
  • Substitute the herb seasoning with sriracha sauce depending on your preference.
  • Add either strawberries or blueberries to this fantastic meal prep breakfast recipe and enjoy some natural sweetness.
  • Eat your sweet potato hash brown waffles plain or add toppings. A poached egg, grape tomatoes, smoked salmon, and sliced avocado are a few suggestions.
Sweet Potato Hash Brown Breakfast Waffles
Sweet Potato Hash Brown Breakfast Waffles

Sweet Potato Hash Brown Breakfast Waffles

Switch up your normal breakfast routine with these sweet potato waffles made with an herby Paleo seasoning for a sweet and savory breakfast full of antioxidants and fiber!
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Prep Time: 15 minutes
Cook Time: 20 minutes
Inactive: 10 minutes
Total Time: 45 minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: breakfast, brunch, eggs, gluten free, low calorie, paleo
Servings: 4 meals
Calories: 218kcal
Author: Nick Quintero

Equipment

  • waffle iron

Ingredients

For Waffles

  • 3 cups peeled/grated sweet potato about 1 large sweet potato
  • ¼ teaspoon sea salt
  • 1 large egg
  • 1 teaspoon Paleo Powder Salt-Free Herb Seasoning
  • Cooking oil spray

For Serving

  • 4 large eggs
  • ⅔ cup liquid egg whites
  • Salt and pepper to taste
  • 1 cup mixed berries blueberries, raspberries, strawberries, etc

Instructions

  • Combine grated sweet potato and sea salt in a small bowl. Stir well. Allow mixture to sit at room temperature for 10 minutes. Use a clean kitchen towel to wring out moisture from sweet potatoes over the sink. Return to bowl and stir in the egg and Paleo Powder seasoning until thoroughly mixed.
  • Heat an 8-inch waffle maker and grease with cooking spray. Once the waffle iron is very hot, scoop half of the sweet potato mixture into iron and close the lid. Cook for 6-7 minutes. Open the lid and gently remove waffle with a spatula. Set aside and repeat with the remaining sweet potato.
  • Slice sweet potato waffles into quarters and place 2 in large compartments of 4 teal MPOF containers. Add berries to a small cup and place them in compartments with sweet potato waffles.
  • Scramble eggs and egg-whites in a medium skillet until cooked through, 5-6 minutes. Season with salt and pepper. Divide between small compartments of containers.

Nutrition

Calories: 218kcal | Carbohydrates: 26g | Protein: 14g | Fat: 6g | Fiber: 4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Thai Chicken Tenders with Creamy Almond Dipping Sauce

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Have you heard of Thai chicken fingers? Chicken tenders is a common fast-food or takeout meal you see at the office. They’re crispy, succulent strips of meat that go with French fries or a salad, or you can eat them alone with dipping sauces. If you’re a fan of chicken tenders, give them a twist with our Thai Chicken Tenders Paleo meal prep recipe. You can never go wrong with this Thai chicken recipe because the outcome is nothing short of a great dish. The Paleo powder crunch takes the flavors to an entirely new level. We like offering a Paleo meal prep recipe that people of all ages enjoy. The spices and almond dipping makes the entire dish phenomenal.

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce. It offers a perfect blend of health indulgent!

Fun fact: Almond butter has monounsaturated fats, which is good for the heart. It lowers the bad cholesterol and increases the good cholesterol. Coconut milk, on the other hand, helps maintain a healthier body. Good for you and delicious!

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce, it’s the perfect mix of healthy and indulgent! 

 

How long will Thai Chicken Tenders with Creamy Almond Dipping Sauce last for?

The Thai chicken tenders can last from 3-4 days in the refrigerator. Use a shallow airtight container to ensure they maintain the initial flavors and freshness. 

Can Thai Chicken Tenders with Creamy Almond Dipping Sauce be frozen?

Thai chicken tenders freeze well, and they can have the same good flavor for about 1-2 months in the freezer. Use our meal prep containers when storing away leftovers or meals. You can also use heavy-duty freezer bags, just make sure they’re labeled before storage. Don’t freeze the almond dipping sauce because when thawed, it becomes watery, runny, and bland.You’ll have to make a fresh batch. 

After thawing and using meal portions, you can leave extras in the refrigerator for another three days. However, it would be best if you consumed chicken thawed at room temperature immediately.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce  Ingredients:

For Chicken Tenders 

  • 1 ½ lbs. chicken breast tenders 
  • 2 large eggs  
  • 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix 

For Asian Slaw 

  • 4 cups shredded coleslaw mix 
  • 2 tablespoon chopped cilantro  
  • 2 tablespoon toasted sesame oil  
  • 1 tablespoon lime juice or apple cider vinegar  
  • 1 teaspoon honey or agave nectar  
  • ¼ teaspoon sea salt  

For Creamy Almond Dipping Sauce  

  • ⅓ cup unsweetened coconut milk (low-calorie variety from a carton)  
  • 2 tablespoon creamy unsalted almond butter at room temperature 
  • 1 tablespoon lime juice or apple cider vinegar  
  • 1 teaspoon sriracha sauce (optional)  

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

How do you make Thai Chicken Tenders with Creamy Almond Dipping Sauce?

Making our Thai chicken tenders Paleo meal prep recipe is easy, and it looks so pretty afterward. It looks really good, but is done in less than one hour. One thing that’s important in meal prep is accessibility and convenience. We want you to enjoy exotic flavors while employing a healthy approach without stress and confusion. With that said, gather all the ingredients and prepare the oven, then boom, you’re ready to go!

First, preheat the oven to 350 Fahrenheit and line a medium baking sheet with parchment paper. Pat the chicken tenders dry using a paper towel. Then whisk the eggs in a bowl, and add Paleo powder to a second shallow bowl. Dip each chicken tender in the egg wash while shaking off excess wash, then dredge in the Paleo powder to coat the tenders completely. Place them on the baking sheet and bake for 30-35 minutes. As the chicken tenders cook, make the coleslaw and dipping sauce. All that’s left is plate, store, and enjoy!

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

How to portion Thai Chicken Tenders with Creamy Almond Dipping Sauce

Our Good Cook® meal prep container can adequately store your Thai chicken tenders. Put the chicken tenders in the large compartments of 4 teal meal prep containers. Put the Asian slaw in the small compartments and divide the almond dipping sauce into small cups. Put the sauce cups with the chicken tenders.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

 

More Chicken Paleo meal prep recipes:

One Pan Paleo Sticky Sesame Chicken Thighs

Air Fried Crispy Chicken

Whole30 Baked Buffalo Chicken Casserole

Sweet Potato Chicken Poppers

Buffalo Chicken Stuffed Pepper Meal Prep

Chicken Zucchini Burgers

Air Fried Chicken Schnitzel

Sheet Pan Chicken Fajitas

 

And there’s a lot more! Search “chicken paleo” in the search bar at the top of the page. 

 

Other tips for making Thai Chicken Tenders with Creamy Almond Dipping Sauce:

  • Make the almond dipping sauce ahead of time, then store it in the refrigerator.

 

  • Prepare these delicious Thai chicken tenders before cooking time by marinating the chicken breasts with the optimum flavor seasoning.

 

  • Stretch the dish a bit by eating with your favorite veggies like cauliflower, broccoli, and many more.

 

  • If you enjoy your chicken tenders with spice, add more sriracha and enjoy it however you love.

 

  • A skillet can also work in the place of an oven for this particular recipe.

 

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Thai Chicken Tenders with Creamy Almond Dipping Sauce

Skip the drive-thru and make these oven-baked chicken tenders with an Asian twist! Coated in a spicy seasoned mix of almond and coconut flours and served with a cool, crunchy slaw and creamy dipping sauce, it’s the perfect mix of healthy and indulgent!
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Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Chicken, gluten free, paleo
Servings: 4 meals
Calories: 509kcal
Author: Nick Quintero

Ingredients

For Chicken Tenders

  • 1 ½ lbs. chicken breast tenders
  • 2 large eggs
  • 1 cup Coconut and Almond + Pink Paleo Powder Seasoned Coating Mix

For Asian Slaw

  • 4 cups shredded cold slaw mix
  • 2 tablespoon chopped cilantro
  • 2 tablespoon toasted sesame oil
  • 1 tablespoon lime juice or apple cider vinegar
  • 1 teaspoon honey or agave nectar
  • ¼ teaspoon sea salt

For Creamy Almond Dipping Sauce

  • ⅓ cup unsweetened coconut milk low calorie variety from a carton
  • 2 tablespoon creamy unsalted almond butter at room temperature
  • 1 tablespoon lime juice or apple cider vinegar
  • 1 teaspoon sriracha sauce optional

Instructions

  • Preheat oven to 350ºF and line a medium baking sheet with parchment paper. Blot chicken tenders dry with paper bowl. Whisk eggs in a shallow bowl and add Paleo Powder to a second shallow bowl. Dip each chicken tender in egg wash, shaking off excess, and dredge in Paleo Powder to coat. Place on a baking sheet.
  • Bake chicken tenders for 30-35 minutes.
  • While chicken tenders are cooking, stir together ingredients for Asian slaw in a large bowl and divide between small compartments of 4 teal MPOF containers. Stir together ingredients for the dipping sauce in a small bowl until almond butter is completely mixed and divide between 4 small sauce cups. Place 1 sauce cup in large compartments.
  • Divide chicken tenders between large compartments.

Nutrition

Calories: 509kcal | Carbohydrates: 13g | Protein: 49g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Instant Pot Beef BBQ Ribs

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Go to any BBQ restaurant and ask for a recommendation. What will they say? RIBS. You’ll save tons of time and a lot of money with this meal prep recipe. You probably also know that the secret to mouth-watering ribs is to cook them until they’re extremely tender. Long cook times are typical but today, MPOF gives you the Instant Pot version. Instant Pot Beef BBQ Ribs could be the highlight of an epic summer day or the soulful comfort food during the glorious depths of winter. Wherever you are, this meal prep recipe has your back the easy way using Instant Pot. No mess, no cleanup, no gas or flames to deal with. 

If you love garlic then we have the perfect mash for you by going light on the carbs with Garlic Cauli Mash. You’ll get fewer calories and a healthier response for your blood sugar because cauliflower has a lower glycemic index than potatoes. That means you’ll feel better, improve digestion, and reach your goals faster. All while enjoying a tasty version of a classic BBQ meal! Are your taste buds ready? Let’s get going!

Instant Pot Beef BBQ Ribs

Bursting with classic BBQ flavors, you’re sure to love the straight off the grill taste of these saucy bbq beef back ribs and are ready in no time at all with minimal effort as compared to traditionally cooked ribs!

Instant Pot Beef BBQ Ribs

How long will Instant Pot Beef BBQ Ribs last for?

Instant Pot Beef BBQ Ribs are good to go for 3-4 days in the fridge. Some people love to eat the salad first and then reheat the entree. Set the oven or toaster oven for 250°F and wrap the ribs in foil to keep them as juicy as possible. Quick! Yum!

Can Instant Pot Beef BBQ Ribs be frozen?

Instant Pot Beef BBQ Ribs will last 4 to 6 months in your freezer, so you’re all set when you’re planning your meal prep recipes weeks ahead. Store with a 3-compartment meal prep container but add the coleslaw only after you remove your portion from the freezer. But how will you be able to wait? 

Instant Pot Beef BBQ Ribs

How do you make Instant Pot Beef BBQ Ribs?

This isn’t your grandfather’s time-intensive BBQ! Success with Instant Pot Beef BBQ Ribs begins by prepping your meat before you let the IP do all the hard work. While you’re waiting and salivating, prepare all the coleslaw ingredients and then steam the cauliflower for the Garlic Cauli Mash. By the time you’re done, the ribs will be ready for their final phase: the sauce and just a few minutes of broiling! 

How to portion Instant Pot Beef BBQ Ribs?

Three-compartment meal containers will serve you right to separate ribs, coleslaw, and mash. Each portion delivers 658kcal with 48g protein to make your brain and body happy. 

You can enjoy fall-off-the-bone ribs anywhere for the right meal at the right time. Eat when you want to!

Instant Pot Beef BBQ Ribs

More Beef meal prep recipes:

How do you like ribs? Instant Pot Beef BBQ Ribs are a hard-to-beat success because they satisfy that special BBQ need without the need for all the cleanup. That means more time for you! Try some more incredibly tasty, unique and easy-to-make meals to curb your cravings: 

Other tips for making Instant Pot Beef BBQ Ribs:

  1. Go for the best quality meat when you can by choosing Grass-fed and/or organic 
  2. For even more fun, connect with your food sources by exploring a local butcher or farmers market where you can get the right sizes for you as well as plenty of smiles
  3. Pour your BBQ sauce on at the end (it’s in the instructions too!). It’s tempting to flavor your ribs at the beginning, but the BBQ sauce is actually one of the last steps in Beef BBQ Ribs Recipe.

Instant Pot Beef BBQ Ribs

Instant Pot Beef BBQ Ribs Ingredients:

Ribs:

  • 1 Rack Beef Back Ribs (~2 lbs.)
  • 1 C. Smokey + Sweet BBQ Sauce (aka Memphis-syle)
  • ½ C. Apple Cider Vinegar
  • ½ C. Beef Broth
  • ¼ C. BBQ Dry Rub Seasoning Blend
  • 1 Tbsp. Coconut Palm Sugar
  • 2 Tbsp. Avocado Oil
  • 2 cups Arugula

Coleslaw:

  • 1Bag of Coleslaw Veggie Mix (without dressing)
  • ¼ C. Mayo
  • ¼ C. Sour Cream (or plain greek yogurt)
  • ¼ C. Apple Cider Vinegar
  • 1.5 Tbsp. Honey (or pure maple syrup)
  • ½ tsp. Himalayan Pink Salt
  • ¼ tsp. Ground Black Pepper

Garlic Cauli Mash:

  • 3 C. Cauliflower Florets (~medium head of cauliflower)
  • ½ C. Non-Fat Greek Yogurt
  • 2 Tbsp. Avocado Oil or Olive Oil
  • 1 Garlic Clove
  • ½ tsp. Garlic Powder
  • 6 Tbsp. Butter (for serving), optional

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Instant Pot Beef BBQ Ribs

Bursting with classic BBQ flavors, you’re sure to love the straight off the grill taste of these saucy bbq beef back ribs and are ready in no time at all with minimal effort as compared to traditionally cooked ribs!
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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Beef, gluten free, Meal Prep
Servings: 4 meals
Calories: 658kcal
Author: Nick Quintero

Ingredients

Ribs:

  • 1 rack Beef Ribs ~2 lbs.
  • 1 cup Smokey + Sweet BBQ Sauce aka Memphis-syle
  • ½ cup Apple Cider Vinegar
  • ½ cup Beef Broth
  • ¼ cup BBQ Dry Rub Seasoning Blend
  • 1 Tbsp. Coconut Palm Sugar
  • 2 Tbsp. Avocado Oil
  • 2 cups Arugula

Coleslaw:

  • 4 cups Coleslaw Veggie Mix without dressing
  • ¼ cup mayo
  • ¼ cup Sour Cream or plain greek yogurt
  • ¼ cup Apple Cider Vinegar
  • 1.5 Tbsp. Honey or pure maple syrup
  • ½ tsp. Himalayan Pink Salt
  • ¼ tsp. Ground Black Pepper

Garlic Cauli Mash:

  • 3 cup Cauliflower Florets ~medium head of cauliflower
  • ½ cup Non-Fat Greek Yogurt (plain)
  • 2 Tbsp. Avocado Oil or Olive Oil
  • 1 Garlic Clove
  • ½ tsp. Garlic Powder
  • 6 Tbsp. Butter for serving, optional

Instructions

  • Prepare ribs by removing the back membrane, then lightly coat with oil on all sides. Line a sheet pan with parchment paper set aside.
  • Next, pat on coconut sugar and bbq dry rub on all sides. Add apple cider vinegar and beef broth to Instant Pot place a trivet in the pot so the ribs aren’t sitting in the liquid.
  • Place ribs in IP, curving ribs in a “C” to fit in the pot — cover and set the lid to sealing. Select Manual Mode (high pressure for ~20-30 minutes (depending on how large/how many ribs are being prepared).
  • While the ribs are cooking, prepare sides:
  • Combine all coleslaw ingredients into a large mixing bowl and stir until well incorporated and completely coated in the dressing. Place in the fridge until ready to enjoy.
  • Steam cauliflower until for tender, slightly firm and place into a blender or food processor with the remaining cauliflower mash ingredients. Blend/process until resembles mashed potato consistency, but not as far as a puree’s consistency. Once ready to enjoy, serve with a pat of butter.
  • Once ribs have finished, quickly release the steam and place ribs onto the parchment-lined sheet pan.
  • Pour BBQ sauce over all sides, then place the sheet pan on the upper rack and broil for ~10 minutes, or until bbq sauce has caramelized a little bit.
  • Serve with sides, store, and enjoy!

Notes

*Nutrition does not include optional butter

Nutrition

Calories: 658kcal | Carbohydrates: 55.6g | Protein: 48.1g | Fat: 29.1g | Fiber: 11.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Adobo Meal Prep

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Meal Prep Ideas - Chicken Adobo

Get ready for a trip to the Pacific… We’re gonna have another one of our meal prep ideas recipes and it’s going to be our take on a classic Filipino dish. Our whole30 twist on this Filipino dish will surely tantalize your taste buds while providing a serving of healthy! If you love your chicken but your traditionally done recipes are no longer exciting, then this chicken adobo recipe will add a bit of variety to your mealtime. 

Chicken Adobo Meal Prep

How long will Chicken Adobo last for?

It is advisable to consume within two hours at room temperature. However, this meal prep ideas recipe can last for one week in the refrigerator. 

Can Chicken Adobo Be Frozen?

This meal prep ideas recipe can be kept frozen for up to 6 months! With the right meal prep container your meal with being securely stored to retain the freshness and flavor of your chicken adobo.

Chicken Adobo Meal Prep

How do you make Chicken Adobo?

Although this meal prep ideas recipe is easily prepared, it calls for some marination, which takes some time. So we advise that you marinate your chicken, for an hour or even overnight, before attempting the recipe. Having said such, once you have gathered your ingredients, measuring, mixing and cooking instruments let’s begin!

Allow your chicken to marinate, will encourage the flavors of the garlic and coconut aminos to infuse your chicken. Add 1 TBS of olive oil to your skillet on medium-high heat. Put in your marinated chicken into your skillet for 7 to 10 minutes, turning your chicken so that it can get brown on all sides. Once browned, remove your chicken from the pan.

Add the remaining 1 tablespoon of olive oil into the skillet. Include the remaining half of the minced garlic and saute for 2 to 3 minutes until the garlic begins to get brown. Add your chicken back to your skillet and pour in what remains of the marinade. 

Pour in water, whole peppercorns and bay leaves and bring to a simmer. Reduce heat and add a lid while it simmers for 20 minutes to allow the chicken to cook through. There you have it, chicken adobo!

Chicken Adobo Meal Prep

How to portion this Chicken Meal Prep Recipe?

This awesome meal prep ideas recipe caters four servings of simply delicious! Use these three compartment meal prep containers to safely store your meal servings in the freezer. That way you can easily reheat for lunch on the go!

Chicken Adobo Meal Prep

More Chicken Meal Prep Recipes

Hey, hey, hey! We have a few other chicken meal prep ideas recipes which we think you may also enjoy. Have a look.

Chicken Adobo Meal Prep

Other Tips For Making Chicken Adobo.

Here are a few other simple hacks you could use to make your chicken adobo meal prep ideas recipe even more amazing!

  • When the oil is sufficiently hot, you can allow the chicken to brown by allowing to remain on each side for about two minutes.
  • Serve with cooked cauliflower rice and steamed green beans for a complete meal.
  • Substitute coconut aminos for soy sauce for a healthy twist and flavor for your chicken adobo

There you have it peeps, another simple meal prep ideas recipe you can relish. Let us know what you think of our special twist on this classic Filipino dish!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Chicken Adobo Meal Prep

Whole30 Chicken Adobo Meal Prep Ingredients:

  • 8 chicken legs
  • 5 cloves of garlic, minced, divided
  • 1 cup coconut aminos
  • 2 tablespoons olive oil, divided
  • 1 ½ cups water
  • 1 tablespoon peppercorns
  • 3 bay leaves
  • 1 tablespoon white wine vinegar

Serve with:

  • 4 cups cauliflower, riced, cooked
  • 4 cups green beans, steamed
Chicken Adobo Meal Prep
Chicken Adobo Meal Prep

Chicken Adobo Meal Prep

A classic Filipino dish made Whole30 by swapping soy sauce for coconut aminos. Serve this flavorful marinated chicken with cauliflower rice and green beans for a complete meal.
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Course: Lunch, Main Dish
Cuisine: Filipino
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 498kcal
Author: Nick Quintero

Ingredients

  • 8 chicken legs about 2 pounds
  • 5 cloves garlic minced and divided
  • 1 cup Coconut Aminos
  • 2 tbs olive oil divided
  • 1 ½ cup Water
  • 1 tablespoon peppercorns
  • 3 bay leaves
  • 1 tablespoon white wine vinegar

For Serving

  • 4 cups riced cauliflower cooked
  • 4 cups green beans steamed

Instructions

  • Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
  • In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium-high heat for 7-10 minutes.
  • Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
  • Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
  • Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Notes

Nutrition for 1 out of 4 servings (including sides)
48.4g Protein | 26.9g Carbs | 21g Fat | 6.7g Fiber | 498 Calories

Nutrition

Serving: 1meal | Calories: 498kcal | Carbohydrates: 26.9g | Protein: 48.4g | Fat: 21g | Fiber: 6.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Caprese Pesto Sausage Pasta

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Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.

Al Fresco Sausage Caprese Pasta-670

Easy is the name of the game with this one-pot Caprese Pesto Sausage Pasta meal prep recipe! We are always trying to come up with recipes that make meal prep easy and fast, especially when back to school season rolls around. The lazy days of summer are over, and that means lunches need to be prepped, and dinner needs to be ready in minutes! 

This recipe doubles as both a lunch meal prep or a fast weeknight meal. It sounds like we are winning already, doesn't it? The secret to this 6-ingredient meal prep recipe is the al fresco Mild Italian Style Chicken Sausage, which come already cooked! Yes, you could add the sausage to a skillet with a little oil and get a nice dark crust on the outside, but when we are trying to save time, having this already cooked chicken sausage is key! 

If you've been around here for a while, you know that we love the al fresco brand sausages because they really do make meal prepping faster. So, when they launched their new Salad Night and Pasta Night style sausages, we were beyond excited. Just another way to keep meal prepping fast and flavorful. 

We always have staples like pasta, pesto, spinach, and mozzarella on hand. And, of course, we always have al fresco sausages on hand, too. When we needed a last minute dish for meal prep on Sunday, we knew this was it! 

Staples are key! 

You could opt to make homemade pesto, but we went with an already made one we had in the fridge. Total time to make this meal? 15 minutes. Yup, you heard us right. Just 15 minutes. Don't think it is possible? We challenge you to grab the new al fresco Pasta Night Mild Italian Style Chicken Sausage and give this a try. Are you ready to see how easy this recipe is? Here are the ingredients that you will need: 

Caprese Pesto Sausage Pasta Ingredients: 

Caprese Pesto Sausage Pasta

The ingredients are super simple. The only thing that needs to be cooked is your pasta! If you are using a chickpea-based pasta as we did, then it will only take 7 minutes to cook. (If you use regular pasta this will take a few minutes longer). 

Step by Step

Caprese Pesto Sausage Pasta

Once your pasta is done cooking, drain and rinse it. Then add your fresh spinach to the pasta pot. 

Caprese Pesto Sausage Pasta

Place your warm pasta on top. This will allow the spinach to wilt down a bit. 

Caprese Pesto Sausage Pasta

Add in your store bought pesto. 

Add in your sliced grape tomatoes. (We sliced these while the pasta was cooking.) 

Caprese Pesto Sausage Pasta

Add in your mozzarella pearls. 

Lastly, add in your sliced al fresco Pasta Night Italian Style Chicken Sausage. (We also sliced this while the pasta was cooking). 

Caprese Pesto Sausage Pasta

Toss and serve! 

Meal Prep on Fleek Recommended Meal Prep Containers

It doesn't get any easier. Four meals (lunches/dinners) ready in 15 minutes. Can you think of a faster meal prep idea? We didn't think so! As we mentioned above, the key is to make sure that you keep staples like pasta, pesto/sauce, veggies, and al fresco sausages on hand. With just a few simple ingredients, the pasta combinations are endless! 

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Caprese Pesto Sausage Pasta

Get the full recipe

Caprese Pesto Sausage Pasta

Caprese Pesto Sausage Pasta

This 6 ingredient, one-pot dish makes taking your favorite comfort food on-the-go easy and fast! Caprese Pesto Sausage Pasta is gluten-free and high in protein.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, gluten free, Meal Prep, Pasta
Servings: 4 meals
Calories: 611kcal
Author: Nick Quintero

Ingredients

  • 1 package al fresco Pasta Night Italian Style Chicken Sausage
  • 1 box chickpea pasta
  • 1 cup pesto use any homemade or store bought recipe
  • 1 cup grape tomatoes
  • 1 cup mozzarella pearls
  • 2 cups spinach
  • fresh basil if desired

Instructions

  • Cook your pasta according to package directions. (approximately 7 minutes for chickpea pasta)
  • While pasta is cooking slice your grape tomatoes in half and your chicken sausage into rings.
  • When the pasta is done cooking, drain and rinse it.
  • Return the pasta to the pot.
  • Add your s[inach and pesto to the warm pasta.
  • Mix well.
  • Gently fold in sausage rings, tomatoes, and mozzarella pearls.
  • Evenly divide between meal prep containers.
  • Finish off with fresh basil, if desired.

Notes

If you would like to make your own pesto you can find our go-to recipe HERE. 

Nutrition

Calories: 611kcal | Carbohydrates: 48.6g | Protein: 33.1g | Fat: 33.6g | Fiber: 9.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Italian Sausage Pasta Salad Meal Prep

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Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.

What is better than a meal that doubles as both a quick and easy meal prep recipe and a side dish at your weekend BBQ? We can't think of much. This pre-cooked al fresco Italian Sausage Pasta Meal Prep recipe does all of that, plus more! Heck, it even works for a fast side dish to a weeknight dinner. 

Our favorite meal prep recipes get most of their flavor from the main ingredients themselves instead of needing a lot of extra sauces. That's why we always have al fresco fully cooked chicken sausages on hand. They add so much flavor without the need for lots of "extra" stuff. We paired them with the simplest of ingredients here; pasta, veggies, and cheese to create this one-pot wonder that is ready in less than 20 minutes. 

So, we are officially kicking off summer with this pasta salad meal prep recipe that is such a time-saver thanks to those pre-cooked al fresco chicken sausages. We guarantee this recipe will prove to you just how easy it is to have a quality and affordable meal during the week. Hassel free, of course. 

What makes this recipe so easy and delicious?

This recipe is beyond easy because the sausages are pre-cooked! So, the only thing that needs a little work is the pasta, which takes care of itself. You can cut and slice while the pasta is cooking, which takes about 8-10 minutes and then everything will go straight into the bowl for a toss.

Most pasta salads require chilling time before serving, but since this is being prepared for meal prep, you can divide it right into your meal prep containers and store it in the fridge. The chilling happens while this waits for you to grab it for lunch the next day. 

Italian Sausage Pasta Salad Meal Prep Ingredients:

  • 1 box (8 ounces) chickpea pasta (or regular pasta)
  • 4 al fresco pre-cooked Italian sausages (1 full package)
  • ½ cup sliced black olives, drained
  • ½ cup red onion, diced
  • 1.5 cups cherry tomatoes, sliced in half
  • 3 cups spinach, divided into 1 cup and 2 cups
  • ½ cup grated parmesan cheese
  • ¾ cup mozzarella balls (or regular mozzarella cut into bite size pieces)
  • ½ cup Italian salad dressing of choice (can add up to 1 cup, if desired)

Simple ingredient lists make the tastiest meals. 

Can you see why we love to have pre-cooked al fresco sausages on-hand? Check out all of that flavor packed right into this tasty sausages! This is exactly why we don't need a lot of "extra" for this recipe. Quality ingredients result in quality recipes. 

Combine your pasta and veggies. 

Add in your al fresco sausages and cheese. 

Lastly, add in your Italian salad dressing and grated parmesan and then toss. 

Meal Prep on Fleek x GoodCook Meal Prep Containers

This is great served warm or chilled. 

Related: If you enjoyed this recipe, you should check out these other meal prep recipes with pasta

Italian Sausage Pasta Salad Meal Prep

This Italian Sausage Pasta Salad Meal Prep recipe is a favorite for both weekday lunches and a side dish at your favorite weekend BBQ. Made with pre-cooked sausages, high-protein pasta, and fresh veggies. This flavorful meal comes together in less than 20 minutes.
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 8 ounces chickpea pasta or pasta of choice
  • 4 Al Fresco pre-cooked Italian Sausages
  • ½ cup sliced black olives drained
  • ½ cup red onion diced
  • 1 ½ cups Cherry Tomatoes sliced in half
  • 3 cups Spinach divided into 1 cup and 2 cups
  • ½ cup grated parmesean cheese
  • ¾ cup mini mozzarella balls
  • ½ cup Italian Salad dressing can use up to 1 cup

Instructions

  • Cook your pasta according to package directions.
  • Optional: slice sausages in half and grilled, fry in a pan or cook in the air fryer.
  • When pasta is done cooking, rinse and drain it.
  • When sausages are done cooking, slice them into small bite-sized pieces.
  • Add all ingredients except for 2 cups of spinach to a large mixing bowl.
  • Toss gently.
  • Evenly divide the spinach among 4 meal prep containers.
  • Top the spinach with the Italian Sausage Pasta Salad.
  • Serve warm or chilled.

Notes

Nutrition for 1 out of 4 servings (this can easily be made into 5-6 smaller meals or 8 servings as a side dish):
37.1g Protein | 38.9g Carbs | 31.2g Fat | 10g Fiber | 561 Calories

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 38.9g | Protein: 37.1g | Fat: 31.2g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

18 Easy Keto Snack Recipes

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If you're following a keto diet, you need 18 easy keto snack recipes. It's not too many!

Being on the keto diet can be challenging. The hardest part? Keto snacks. There is only so much cheese and meat you can eat in one day, no matter how much you might love both!

Regardless of what kind of diet you're following, snacks are the best part of the day. They help keep hunger at bay and prevent us from overeating later in the night. Yeah, you can easily grab a bag of pork rinds or a meat stick, but sometimes (or most times) we want something healthier. Something homemade. And sometimes, that also means the easy keto snack recipes need to be sweet. If you've tried, you know sweet keto snacks are hard to find when you are on the go!

So, to help many of our keto readers and even those just looking for more easy snack ideas we put together these 18 Easy Keto Snack Recipes. Snacks are definitely part of a healthy meal prep, and you'll find a combination of both sweet and savory recipes. The key word here? Easy!

The best part, all of these are easy to make, full of healthy ingredients and, like almost all of our recipes, customizable. 

Sugar-Free Coconut Bites

This is coconut bliss, indeed. Very easy to make, and keeps well in the fridge.

Sugar Free Coconut Balls

Butter Pecan Keto Fat Bombs

They look like fudge, they kind of taste like fudge, but these keto snacks are definitely not fudge!

Keto Fat Balls

Nuts, seeds, maple syrup and coconut oil make for an amazingly satisfying and easy keto snack recipe.

Keto Crack Bars

These are hard to put down once you have one of them! It could not be any easier; just coconut oil, shredded coconut, and monkfruit sweetener. 

3 Ingredient Keto Peanut Butter Cookies

Yes! Cookie are permitted and easy keto snacks. Peanut butter saves the day yet again.

Keto Chocolate Mousse

Avocado is the secret ingredient for this amazing keto chocolate mousse!

Keto Avocado Brownies

Are you noticing a trend here with avocado and chocolate? So incredibly delicious.

Keto Blueberry Muffins

Get yourself some coconut flour and mix up this perfect mid-morning or mid-afternoon snack.

Keto Pinwheels

This only looks hard! But it tastes great. Savory, a little spicy, you'll love it.

Savory Spiced Pecans

There's so much you can do to make nuts taste great, and adding some spices make for an upgraded but easy keto snack.

Cheesy Keto Meatballs

You might be tempted to make more of these and eat some for dinner, too. It's hard to say no to meatballs!

Cheesy Low Carb Chicken Meatballs

Keto Bacon Sausage Meatballs

Oh bacon, is there anything you can't do? The answer to that is no, especially when it's wrapped around a sausage meatball!

Keto Bacon Sausage Meatballs

Bacon Wrapped Chicken Bites

Yeah, it's a bit of a cliche that keto snack recipes include bacon, but it's easy to find, easy to cook, and tastes great with so many other proteins and fats.

Keto Spicy Jalapeno Artichoke Dip Poppers

Bacon, spicy peppers, and artichoke dip all in one? Sign us up for this keto snack!

Crispy Jalapeno Cheese 'Crackers'

The definition of "cracker" is a little different here. Check it out, and then make them!

Cheesy Bacon Stuffed Mini Peppers

We never tire of ways to stuff peppers. If you can't find these mini ones, cut a regular bell pepper into quarters.

Steak Bites

Is it an appetizer? Is it a snack? Can it be a main course? Yes, it is all of those things. 

Steak Fajita Roll-Ups

It's like a fajita on the go! For real! Look at that amazing explosion of savory fajita flavor! 

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Beef and Vegetable Fried Rice

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Beef and Vegetable Fried Rice - how simple can you go? And how right on time for this classic dish. At MPOF, we wanted to combine the sweet memories of your favorite takeout along with the ease and reliability of doing it yourself. That makes for a perfect meal prep recipe. Fried rice became a thing during the Sui Dynasty in China. All fried rice dishes, including this one, has an ancestor in Chinese fried rice.

Settle in for some easy instructions with a simple set of we put together for you. With Beef and Vegetable Fried Rice, you get to tailor your carb and protein macros to the perfect ratio for your goals. The total meal prep time is only 25 minutes and you end up with 4 portions to fuel your future.

Beef Fried Rice

Beef and Vegetable Fried Rice. This recipe is high in protein and nutrition. It is the perfect alternative to your favorite takeout! 

How long will Beef and Vegetable Fried Rice last for?

Your refrigerator shelf life for Beef and Vegetable Fried Rice will be 3-4 days as long as it’s properly stored in shallow, airtight containers. Plastic containers work perfectly to keep you on the move and glass is great for gentle reheating in the oven or microwave. 

Can Beef and Vegetable Fried Rice be frozen?

This meal prep recipe will maintain its flavor and quality for 2-3 months and stay safe for longer freeze times. Additionally, this is an amazing meal fresh or thawed (after being frozen) so you can plan ahead to suit your schedule. 

Beef and Vegetable Fried Rice

How do you make Beef and Vegetable Fried Rice?

The versatility of Ground Beef has made it one of America’s all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.

In addition to being absolutely delicious and versatile, Ground Beef that is 93% lean or leaner meets government guidelines for “lean”. If you’re trying to choose lean meats, this is an excellent source for you. Lean Ground Beef that is 93% or leaner is a perfect protein option for meals that use a sauce. For instance, this Beef and Vegetable Fried Rice takes just 25 minutes to cook.

This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.

After you choose how you’d like to make your rice, it will take you just 10 minutes to gather a simple set of ingredients and prep for Beef and Vegetable Fried Rice: beef, vegetables, and seasoning. Cooking time is s short 15 minutes and you’ll have four fantastic portions to serve your goals in the coming days. Remember to cook your beef to an internal temperature of 160° and then add your vegetables.

If you're looking for swaps for white rice, check out his list of healthy alternatives for white rice

Beef and Vegetable Fried Rice

How to portion Beef and Vegetable Fried Rice?

This simple meal-prep recipe portions easily as a balanced meal all in one! Use 4 single compartment meal prep containers and you’re set to go. If you’re fine-tuning your macros, add the side along with your beef using the separators in a dual compartment meal prep container. 

More Beef meal prep recipes:

Nearly every culture has contributed to the creative consumption of beef! We love how many ways there are to satisfy your hunger quickly and effectively with an endless variety of flavors. Here are a few more awesome Beef recipes that could add to your weekly meal planner:

Beef and Vegetable Fried Rice

Other tips for making Beef and Vegetable Fried Rice:

  1. Firstly, before freezing your ground beef, flatten your divided-up beef inside ziplock bags with a rolling pin or by hand until it’s ½-inch thin. It will defrost more quickly.
  2. Defrost your beef in the fridge if you have 2 hours. 
  3. Also, use cold water to defrost your frozen beef if you have less than 15 minutes.
  4. Find fresh vegetables by supporting your local farmers’ market if you have one. You’ll feel great in body and mind knowing you’re eating food lovingly brought to you by your local community.
Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice Ingredients:

  • 1 pound Ground Beef (93% lean or leaner)
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 3 cups cold cooked rice
  • 1 red bell pepper, cut into ½-inch pieces
  • 3 tablespoons Tamari sauce 
  • 1 package (6 ounces) frozen pea pods
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions
Meal Prep on Fleek Recommended Meal Prep Containers

Recipe courtesy of The Kansas Beef Board

Beef and Vegetable Fried Rice

Beef and Vegetable Fried Rice

The versatility of Ground Beef has made it one of America’s all-time favorite go-to cuts. From burgers to lasagna, tacos to meatloaf, pasta sauce to wraps, Ground Beef offers quick, easy and delicious options for any meal and any occasion.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch, Main Course, Main Dish
Cuisine: Asian
Keyword: Beef, Meal Prep
Servings: 4 meals
Calories: 415kcal
Author: Nick Quintero

Ingredients

  • 1 pound Ground Beef 93% lean or leaner
  • 2 teaspoons minced garlic
  • 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • 1 medium red bell pepper cut into ½-inch pieces
  • 6 ounces frozen pea pods
  • 3 cups cold cooked rice
  • 3 tablespoons Tamari sauce
  • 2 teaspoons sesame oil
  • ¼ cup thinly sliced green onions

Instructions

  • Heat a large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into ¾-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, if needed.
  • Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°Color is not a reliable indicator of ground beef doneness. Heat 2 tablespoons water in the same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce (or Tamarand sesame oil.
  • Return beef to skillet; heat through. Stir in green onions.
  • Divide into meal prep containers.

Video

Nutrition

Calories: 415kcal | Carbohydrates: 46g | Protein: 31.6g | Fat: 10.8g | Fiber: 2.7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Vanilla Chia Pudding

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Vanilla Chia Pudding Meal Prep

Finding dessert recipes? Piece of cake. Finding keto dessert recipes? That’s a little more difficult. But finding keto dessert recipes that actually taste good? Now that’s more like a real challenge! And that’s exactly why we’re so excited to bring you today’s meal prep recipe—an ultra-creamy vanilla chia pudding, that does right by your taste buds AND your body!

Keto Vanilla Chia Pudding

Vanilla Chia Pudding Nutrition Facts:

First of all, let’s touch on nutrition. Chia seeds are coveted for their extremely dense nutrition, and are considered a superfood! In just 1 ounce of chia seeds, you get a remarkably filling 11g of fiber, 4g of protein, 9g of healthy omega-3 fats! That means chia seeds alone are incredibly keto-friendly, and they work in tandem in this way with the rest of the ingredients in this velvety vanilla chia pudding! These miraculous little seeds are also a goldmine of antioxidants, and nutrients needed for healthy bone growth and support.

You’ve probably noticed that we use coconut and almond milk as a replacement for traditional cow’s milk! We have done this because cow’s milk actually converts partially to a natural sugar in your body—And real sugar is a big off-limits food group if you’re serious about being in ketosis. Plus, the coconut and almond milk actually help fortify this vanilla chia pudding with even more protein!

Keto Vanilla Chia Pudding

But how does it taste?

Ah yes, did we mention the incredible flavor of this vanilla chia pudding? One of the things that truly sets this recipe apart from other puddings you may have seen is that this one calls for a whole vanilla bean blended into the pudding itself! That means this dessert will be exploding with authentic vanilla flavor! We recommend the use of a Madagascar vanilla bean for the richest, most decadent vanilla possible.

Keto Vanilla Chia Pudding

So easy to make!

This vanilla chia pudding meal prep recipe is also incredible because it comes together in just 10 minutes, from start to finish! Plus, because it’s so filling, you can even use it as a meal replacement on days where you’re crunched for time! Alternatively, pack it as a tasty keto snack to keep you energized in the office or the classroom. Throw a few berries of your choice on top (fresh or frozen) and you have yourself a full Hail Mary for times you might crave sugar. Throw this vanilla chia pudding into a one compartment meal prep container and go! New to meal prep and lost in a sea of millions of container choices? We get it. Let us throw you a lifesaver—Our very own Ultimate Guide To Meal Prep Containers!

Keto Vanilla Chia Pudding

Keto Vanilla Chia Pudding Ingredients:

  • 1 cup full fat coconut milk
  • 1 cup unsweetened vanilla almond milk
  • 1 vanilla bean
  • ½ cup full fat greek yogurt
  • ½ cup chia seeds
  • 2-4 stevia packets, or 4-6 tablespoons erythritol
  • Berries for serving
Keto Vanilla Chia Pudding

About Erythritol:

To sweeten the deal (literally) we strongly suggest using Now Foods Erythritol, a non-GMO, zero-calorie sugar-free sweetener. It is a fantastic product because it primarily consists of a sugar alcohol called erythritol, a chemical “cousin” of xylitol—The primary ingredient in chewing gum that is said to be good for your teeth! Read more about Erythritol HERE

If you loved this meal prep recipe and want to know how to make a tastier, diet-friendly desserts, check out this Churro Meal Prep Recipe, or our recipe for this totally brilliant Funfetti Protein Puppy Chow!

Keto Vanilla Chia Pudding

Vanilla Chia Pudding

This super creamy keto pudding is with a real vanilla bean and is bursting with sweet vanilla flavor. A cool combo of coconut milk and greek yogurt keep this high in fat and protein for the perfect keto dessert. Serve with berries for a satisfying snack or dessert.
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Prep Time: 10 minutes
Total Time: 10 minutes
Course: Dessert, Snack
Cuisine: American
Keyword: Meal Prep
Servings: 4 meals
Calories: 260kcal
Author: Nick Quintero

Ingredients

  • 1 cup full fat coconut milk
  • 1 cup Unsweetened Almond Milk
  • 1 vanilla bean
  • ½ cup full fat greek yogurt
  • ½ cup Chia Seeds
  • 6 tbs swerve
  • berries optional

Instructions

  • Add coconut milk, almond milk, and vanilla bean to a blender, and blend until the bean is fully broken up.
  • Add the greek yogurt and chia seeds, and pulse a few times to mix them in.
  • Add in sweetener. Taste, and adjust the amount of sweetener.
  • Let pudding sit for about 10 minutes, and pulse at about 3 minute intervals, to prevent the chia seeds from clumping.
  • Serve with fresh or frozen berries.

Notes

Nutrition for 1 out of 4 servings (not including berries) 12g Protein | 29g Carbs | 17g Fat | 13g Fiber | 260 Calories

Nutrition

Serving: 1meal | Calories: 260kcal | Carbohydrates: 29g | Protein: 12g | Fat: 17g | Fiber: 13g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

25 (Amazing) Keto Meal Prep Recipes

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What is a Keto Diet?

A keto, or ketogenic, diet is a strict low-carb high-fat way of eating with a protein restriction. Usually, it means eating about 60-80% fat, 10-30% protein and under 10% carbohydrates. The goal of a keto diet could be weight loss, health benefits or it could be increased mental and physical performance. Keto Meal Prep Recipes can also be simple, healthy, and affordable... just like our other meal prep recipes!

Below you’ll find 25 Amazing Low Carb Keto Meal Prep Recipes to help you get started on a keto lifestyle or to give you new inspiration if you’re already doing it. We have included recipes for every meal; breakfast, lunch, and dinner, plus a few snacks to keep you on track.

All of the recipes are meal prep friendly leaving you with no excuses as to why you can't stay on track with your ketogenic diet goals. And for those of you who aren't following a keto diet give these recipes a try anyway! Pair them with your favorite rice alternatives for an incredibly delicious and healthy meal.

25 Easy Keto Recipes you will WANT to make ASAP

25 Keto Meal Prep Recipes : High in Healthy Fats + Low in Carbs

Breakfast Recipes

T.B.H.... meal prepping breakfast has always been tough for me (Nick). Finding a recipe that's easy to make, holds well, and fits my macros can really be a struggle. So, when we were looking for simple keto meals to start the day, the number of options that were available was really surprising. Our go-to is typically turmeric eggs, sausage, and an apple, but with the simple keto meals below, we've been able to brand out into some great new flavors. Which of these keto breakfast ideas would you choose?

Nutty Keto Pancake Meal Prep

Nutty Keto Pancakes

Bacon Wrapped Asparagus Breakfast Bowl

Keto Bacon Wrapped Asparagus Breakfast Bowls

Keto Sausage & Egg Breakfast Scramble

(Keto) Cajun Sausage Breakfast Scramble Meal Prep blog

Greek Egg Bake

Turmeric Scrambled Eggs and Sausage

high protein sausage and egg breakfast - keto breakfast ideas

Keto Overnight Oats

Keto Overnight 'Oats'

Blueberry Pancake Bites

Keto Everything Bagels 

The Complete Pros and Cons Of A Keto Diet

In the midst of all these diet and meal plans today, the ketogenic diet may have come to your attention. After all, there are thousands of people who follow it and claim the many health benefits, including weight loss! With this extremely low-carb diet and effective results, you may have wanted to try it out and see for yourself. But before you do that, there are some things you’ll need to know, namely the good and bad things it can do for your body. Yes, the diet can do so much more than simply burn fat! Read more here

Breakfast Pizza

Keto Lunch Recipes

Who needs sandwiches when you've got bacon chips? Considering the high-fat, low-carb keto diet is based on meat, eggs, cheese, and plant-based fats (nuts! Avocado!), it's easy to pack flavorful and filling keto-friendly lunches. Don't sleep on these bacon wrapped sausage meatballs fam. You will thank us later.

Keto Bacon Sausage Meatballs

Keto Bacon Sausage Meatballs - Keto Meal Prep Recipes

Keto Parmesan Chicken Patties

Keto Parmesan Chicken Patties

Keto Italian Sub Sandwich

Keto-Italian-Sub-Lettuce-Wraps-Meal-Prep_-6

Sesame Salmon With Baby Bok Choy & Mushrooms

Related Article: 

18 Easy Keto Snack Recipes

Bacon, Chicken & Tomato Stuffed Avocado

Chicken Stuffed Avocado recipe - Keto Lunch Ideas

Keto Chicken Enchilada Bowl

Keto Meal Prep Recipes - Lunch

Avocado Tuna Salad

Keto Dinner Recipes

Keto dinner ideas are plentiful when you make a quick search on the internet. We wrote this keto meals post as a resource for you to stay up to date on some of the best ket meal prep recipes out there. Even if you aren't making these recipes for the week ahead, these keto dinners will keep you asking for more once you've dusted the sheet pan full of salmon and veggies. We only have one of the keto dinner recipes listed below, but our keto pizza chicken meal preps have been on the menu at least twice a month ever since we wrote the recipe. Check out our pizza chicken recipes here

Sheet Pan Fajitas

One Pan Steak Fajitas with Peppers - Keto Meal Prep Recipes

Instant Pot Beef Barbacoa (Keto, GF)

Instant Pot Beef Barbacoa 

Fathead Pizza

Pizza Chicken

Pizza Chicken Meal Prep

Skillet Shrimp With Tomato & Avocado 

Skillet Shrimp with Tomato and Avocado recipe

Keto Sausage Grill Packet Meal Prep

Keto Dinner Recipes : Sausage Grill Packet Meal Prep

Keto Lasagna

One Pan Lemon Chicken & Asparagus

Keto Snack Recipes

Snacks and desserts are the easiest to overdue. When thinking about keto snacks and desserts, you will really want to keep portion control in mind. These are typically very dense and calorie heavy (which isn't a bad thing necessarily) and it's easy to take in a lot, in a relatively short time frame. When you're prepping your keto meals, do you ever think about prepping keto snacks or keto desserts?

Cheesy Bacon Stuffed Mini Peppers

Easy Keto Almond Joy Cookies

Keto Almond Joy Cookies

Keto Avocado Brownies

Keto Meal Prep Ideas

BBQ Pulled Chicken Stuffed Sweet Potatoes

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With July 4th around the corner, we decided to bring you this super creative and delicious take on baked potatoes. Get ready for a chicken stuffed sweet potato! It tastes as good as it looks, bursting with juicy BBQ flavor. Serve chicken stuffed sweet potatoes with a side of coleslaw and you've got yourself a healthier traditional Southern-feeling cookout meal. This meal prep recipe is the perfect easy lunch idea and makes for a satisfying dinner. Save this meal prep recipe for yourself or share it with friends and family -- we know they'll be impressed. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!

How long will BBQ Chicken?

The entire meal (excluding the coleslaw) will last about 4 days in your refrigerator. Be sure to store the meal in airtight containers like these. 

Can BBQ Chicken Stuffed Sweet Potatoes be frozen?

It certainly can. Chicken stuffed sweet potatoes can be frozen, saved, and enjoyed later. The chicken will hold its flavor for 4 months but is safe to eat beyond that time. Cooked sweet potatoes last for 6 months in the freezer. If you want to make more than 4 servings, cook more chicken and sweet potatoes. We have an easy recipe for Crockpot Sweet Potatoes so you can cook as many sweet potatoes you need. Our Crockpot Sweet Potatoes is another easy lunch idea. 

BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes Ingredients: 

For BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium cooked Melissa's sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving

For Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper
BBQ Pulled Chicken Stuffed Sweet Potatoes

On to the exciting part! Make your coleslaw first and place it in the refrigerator for 30 minutes. Just stir coleslaw ingredients together in a medium mixing bowl. That should take 5 minutes, maybe less. 

How to make BBQ Chicken in the Pressure Cooker:

You should have cooked sweet potatoes on standby thanks to our Crockpot Sweet Potatoes meal prep recipe. For the chicken, you'll need your instant pot, chicken breast, and BBQ sauce (we use a Whole30 compliant, gluten-free BBQ sauce). Add chicken and BBQ sauce to the pot, secure the lid, and close the vent valve. Use the "chicken" or "manual" setting and let the chicken cook for 20 minutes. Allow the instant pot to depressurize naturally for 5-10 minutes and open the vent valve after to release extra pressure. Grab a cutting board to use for shredding the chicken. Shred the chicken on the cutting board using two forks. When you're done shredding, put the chicken back into the pot and add more BBQ sauce. That's it! We give you permission to try one chicken stuffed sweet potato before you pack the rest away. 

How to portion BBQ Pulled Chicken Stuffed Sweet Potatoes?

Place 1 sweet potato in the biggest compartments of your MPOF meal prep containers (you need four). Put your chicken and coleslaw in each of the smaller (1 cup) compartments. Spoon or pour a side of BBQ sauce into a plastic cup and cover with a lid. Place the sauce with the sweet potato. Store and enjoy this prepared easy lunch idea the next day! 

More BBQ Chicken meal prep recipes:

Looking for more BBQ chicken meal prep recipes? We don't blame you! Try these finger-licking-good BBQ chicken recipes and let us know what you think: 

  1. BBQ chicken with an Asian flare Korean BBQ Chicken Thighs
  2. Traditional (but smoky and delicious) chicken and vegetables Oven Baked BBQ Chicken and Veggies Meal Prep
  3. Slow-cooked BBQ goodness Crockpot BBQ Chicken Meal Prep Recipe
  4. If you really enjoyed chicken stuffed sweet potato, try this chicken and sweet potato recipe BBQ Chicken Meal Prep with Roasted Brussels Sprouts and Sweet Potato
  5. Tangy chicken meatballs Molasses Bourbon BBQ Glazed Chicken Meatballs

Other tips for making BBQ Pulled Chicken Stuffed Sweet Potatoes:

  • If you don't have an instant pot to cook the chicken, you can use a sheet pan & oven-baked method, or use a crockpot. We use an instant pot because it reduces the cooking time. 

  • You can use skinless chicken thighs instead of chicken breasts. 

  • We don't season the chicken in this recipe, but you can. Be sure to keep the seasoning simple so you don't take away from the BBQ sauce or have overpowering flavors. 

  • Have fun with whichever BBQ sauce you want. That's the beauty of this versatile dish! 

  • If you don't have enough sweet potatoes or want to change things up, use your BBQ pulled chicken for Sloppy Joes for another easy lunch idea.

  • Additional sides that go amazingly well with BBQ pulled chicken are macaroni & cheese, deviled eggs, broccoli salad, and corn salad. 

BBQ Pulled Chicken Stuffed Sweet Potatoes
BBQ Pulled Chicken Stuffed Sweet Potatoes

BBQ Pulled Chicken Stuffed Sweet Potatoes

Enjoy your favorite barbecue fixings stuffed into a sweet potato in this high-protein, high-fiber recipe. Barbecued pulled chicken cooks in an instant pot for a complete meal in less than an hour!
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, gluten free, paleo, whole30
Servings: 4 meals
Calories: 519kcal
Author: Nick Quintero

Equipment

  • Instant Pot

Ingredients

BBQ Pulled Chicken Sweet Potatoes

  • 2 lbs. boneless skinless chicken breasts
  • 1 cup gluten-free BBQ sauce
  • 4 medium crockpot sweet potatoes
  • ⅓ cup gluten-free bbq sauce for serving whole30, if needed

Coleslaw

  • 4 cups shredded coleslaw mix
  • 3 tablespoon mayonnaise whole30, if needed
  • 1 teaspoon Dijon mustard
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

Instructions

  • Stir together ingredients for coleslaw in a medium mixing bowl. Cover and refrigerate for 30 minutes.
  • Add chicken and barbecue sauce to the instant pot. Secure lid and close vent valve. Press chicken/meat” setting or “manual” for 20 minutes. When the timer goes off, allow the instant pot to depressurize naturally for 5-10 minutes then open vent valve to release extra pressure. Remove lid and shred chicken on a cutting board using two forks. Return chicken to pot and toss in barbecue sauce.
  • Place 1 sweet potato in the large compartment of 4 MPOF white containers. Divide pulled chicken between 1 of each small compartments and divide coleslaw between the remaining small compartments. Divide ⅓ cup of barbecue sauce between 4 small sauce cups and place next to sweet potatoes.

Nutrition

Serving: 1meal | Calories: 519kcal | Carbohydrates: 37g | Protein: 54g | Fat: 16g | Sodium: 628mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Watercress Pesto Spaghetti

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Watercress stands in for basil in this herby pesto full of fresh garlic, heart-healthy walnuts, and Vitamin-K rich watercress!

One thing we love around here is sauces! They can transform an ordinarily bland meal into something magical in minutes! Plus, they are usually very versatile. Take for example this watercress pesto. Yes, that's right! We said watercress pesto! We paired the pesto with a simple pasta meal prep idea, but it would also work nicely on chicken, fish, atop of eggs for breakfast, etc. In a matter of a few minutes, this nutrient-packed recipe will change the flavor game on almost anything! 

Watercress Pesto Spaghetti

Ok, so we know you are wondering why we used watercress in this recipe instead of traditional basil. If you've been hanging around here for a while then you know how much we love simple and vitamin-packed recipes! But more than that, we love creative flavors! That's where the watercress comes into play. 

Watercress Pesto Spaghetti

What is watercress?

If you aren't familiar with watercress, it is a green leafy vegetable that is rich in vitamins and minerals. It is part of the broccoli and kale family. You have probably seen it used as a garnish on a soup or salad at a restaurant. It has a slightly peppery taste that adds such a nice depth of flavor to dishes! 

Health benefits of watercress.

Watercress also has a ton of health benefits! We talked about 6 of our favorite health benefits here. Did you catch them? We bet if you did then you are very interested in learning how to incorporate more watercress into your meals. If you missed them, head over and check them out and then meet us back here! You aren't going to want to miss this easy recipe idea! 

Over the last few years, watercress is becoming more prominent in the health community. It is going from being a simple garnish to the main star of the dish! Here are 6 delicious ways to eat watercress:

  1. On top of a pizza
  2. In smoothies
  3. In Soups
  4. Layered in sandwiches
  5. In pesto
  6. In a stirfry

But, the fun doesn't stop with these 6 ideas! As you will see over the next few months, the ways to incorporate watercress are endless! 

BONUS!

Not only is watercress full of nutrients and delicious, but it's very low in calories and contains almost no carbs. One cup of watercress has only 0.4g of carbs and 4 calories making it a great choice for any dietary type; vegan, vegetarian, whole30, paleo, keto, low carb, gluten-free, etc. Despite its low-calorie count, watercress still manages to pack in 21% of your Vitamin A and 24% of your Vitamin C for the day. Now that is a nutrient win! 

Watercress Pesto Spaghetti Ingredients: 

For Pesto

  • ⅓ cup olive oil
  • 2 cups loosely packed watercress
  • ¼ cup walnuts
  • ¼ cup grated Parmesan cheese
  • 1 teaspoon minced garlic
  • ¼ teaspoon sea salt

For Serving

  • 8 oz. gluten free spaghetti
  • 4 (4 oz.) boneless/skinless chicken breasts
  • Sea salt and black pepper to taste
  • 1 cup watercress (for top)
Watercress Pesto Spaghetti

Simple ingredients. Bold flavors. 

Watercress Pesto Spaghetti

Start by making your pesto with that beautiful watercress. 

Watercress Pesto Spaghetti

Then serve it atop cooking gluten-free pasta and grilled chicken for a balanced meal of protein, carbs, and healthy fats! If you're looking for even more ways to use Watercress today, head over to B & W Quality Growers for an endless list of meal prep friendly ideas! 

Watercress Pesto Spaghetti

Watercress Pesto Spaghetti

Watercress stands in for basil in this herby pesto full of fresh garlic, heart-healthy walnuts, and Vitamin-K rich watercress!
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Prep Time: 10 minutes
Cook Time: 16 minutes
Total Time: 26 minutes
Course: dinner, Lunch, Main Course
Cuisine: Italian
Diet: Gluten Free
Keyword: Chicken
Servings: 4 meals
Calories: 537kcal
Author: Nick Quintero

Ingredients

For Pesto

  • ⅓ cup olive oil
  • 2 cups loosely packed watercress
  • ¼ cup walnuts
  • ¼ cup grated Parmesan cheese
  • 1 teaspoon minced garlic
  • ¼ teaspoon sea salt

For Serving

  • 8 oz. gluten free spaghetti
  • 1 lb boneless/skinless chicken breasts 4-4 ounces breasts
  • Sea salt and black pepper to taste
  • 1 cup watercress for topping

Instructions

  • Cook spaghetti according to package directions.
  • While spaghetti cooks, heat a cast iron grill pan over medium heat and lightly grease with olive oil.
  • Season chicken breasts with sea salt and black pepper and place onto grill.
  • Grill 8 minutes on each side. Place on cutting board and slice chicken.
  • Combine ingredients for the pesto in a food processor and pulse until thoroughly combined.
    Watercress Pesto Spaghetti
  • Drain pasta and toss with ½ of the pesto.
  • Divide between 4 MPOF black containers and top with watercress and sliced chicken.
  • Spoon remaining pesto over chicken and Enjoy!
    Watercress Pesto Spaghetti

Video

Nutrition

Serving: 1meal | Calories: 537kcal | Carbohydrates: 33.3g | Protein: 52g | Fat: 28g | Fiber: 5.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Watercress Spring Rolls

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These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that’s perfect for warm-weather meal prep!  

Watercress Spring Rolls

Summer is just around the corner and that means we are craving even less time in the kitchen! That's where these no-cook Watercress Spring Rolls come into play! Whether for meal prepping or enjoying poolside, these are easy, healthy and simply a beautiful way to enjoy a meal. 

Watercress Spring Rolls

These beautiful bites are loaded with fresh veggies like watercress, cabbage, carrots, and cilantro. Pair these veggies with a soft piece of tofu, and you have the perfect bite of both crunch and velvety textures! The finishing touch is the combination of sweet and savory in the peanut dipping sauce! It really elevates the natural flavor in the watercress and other veggies. 

Watercress Spring Rolls

You may be wondering, "why watercress and not another green?" Well, if you've been hanging around here awhile, you know that we love watercress for multiple reasons. The number one reason being the versatility of the ingredient. One thing a good meal prepper loves is an ingredient that can be purchased and used in multiple recipes. We were crushing on the watercress pesto last month! 

On top of being versatile and very delicious, there are also a ton of health benefits to watercress. We shared our top 6 favorites benefits in this post here!

But my macros! 

Don't worry! Not only is watercress full of nutrients and delicious, but it’s very low in calories and contains almost no carbs. One cup of watercress has only 0.4g of carbs and 4 calories. This makes it an excellent choice for any dietary type; vegan, vegetarian, whole30, paleo, keto, low carb, gluten-free, etc. Despite its low-calorie count, watercress still manages to pack in 21% of your Vitamin A and 24% of your Vitamin C for the day. This means that you can freely use watercress without having much of a calorie impact on your meals at all! Hello, volume eating! 

Watercress Spring Rolls

Are you ready to dive into this easy, no-cook, spring-inspired Watercress Spring Roll recipe? Let's get cooking! 

Watercress Spring Rolls Ingredients:

For Spring Rolls  

  • 16 rice spring roll papers 
  • 3 cups watercress 
  • 1 cup shredded purple cabbage  
  • 1 cup shredded carrots  
  • ½ cup cilantro leaves  
  • 8 oz. extra firm tofu, sliced into 4 (½ inch) pieces   
  • ¼ cup coconut aminos 
  • 1 tablespoon toasted sesame oil 
Watercress Spring Rolls

For Peanut Sauce 

  • ½ cup creamy peanut butter  
  • 2 tablespoon warm water  
  • 2 tablespoon coconut aminos 
  • 2 tablespoon fresh lime juice  
  • 1 tsp sriracha sauce  
Watercress Spring Rolls
Watercress Spring Rolls

Watercress Spring Rolls

These vitamin-rich spring rolls are full of raw veggies like watercress, protein-rich tofu and a creamy peanut sauce for a refreshing dish that’s perfect for warm weather meal prep! 
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Prep Time: 30 minutes
Total Time: 30 minutes
Course: dinner, Lunch, Main Dish, Snack
Cuisine: Asian
Diet: Gluten Free
Keyword: dinner, gluten free, lunch, no cook, plant based, snack, Tofu, vegan, vegetarian
Servings: 4 meals
Calories: 438kcal
Author: Nick Quintero

Ingredients

For Spring Rolls

  • 16 rice spring roll papers
  • 3 cups watercress
  • 1 cup shredded purple cabbage
  • 1 cup shredded carrots
  • ½ cup cilantro leaves
  • 8 oz. extra firm tofu sliced into 4 (½ inch) pieces
  • ¼ cup coconut aminos
  • 1 tablespoon toasted sesame oil

For Peanut Sauce

  • ½ cup creamy peanut butter
  • 2 tablespoon warm water
  • 2 tablespoon coconut aminos
  • 2 tablespoon fresh lime juice
  • 1 teaspoon sriracha sauce

Instructions

  • Gently press tofu sliced between paper towels to remove liquid. Place onto a shallow glass dish and drizzle with coconut aminos, lime juice, and sesame oil. Allow tofu to marinate for 30 minutes. Place tofu on the paper towel again and press gently to remove excess marinade.  Slice tofu into thin sticks to make 32 sticks total.
  • Add water to a shallow bowl. Dip 1 sheet of spring roll paper in water and completely submerge for 20-25 seconds. Place onto a clean work surface and add 2 slices of marinated tofu, watercress, cabbage, carrots and cilantro toward the bottom center of the paper. Fold bottom away from you and fold in sides. Roll until completely closed. Set aside and repeat until you have 16 spring rolls.
  • Slice spring rolls in half and place 8 halves into 4 MPOF black containers. Stir together ingredients for peanut sauce in a small bowl until smooth. Divide between 4 small dip cups and place 1 cup in each container. Refrigerate until serving.

Video

Nutrition

Calories: 438kcal | Carbohydrates: 60g | Protein: 19g | Fat: 23g | Sodium: 812mg | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Watercress Spring Rolls

Chicken Finger & French Fry Meal Prep

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Chicken finger and French fry meal prep is a classic fast food meal made into a healthy meal prep by making it at home!

Meal prep fam, we’re doing our best. But it can’t be all kale and green juices and oat cakes around here. Sometimes you just want a soul-warming nostalgic meal, but maybe without going full crazy-town and undoing all the great work you’ve done at the gym this week, right?

We made a chicken finger meal prep, complete with sweet potato oven fries and a dairy-free ranch-style dip. YES, it’s an easy meal prep version of the delicious kid-friendly classic that adults will love, too. (See nostalgia factor, right?) This chicken finger meal prep is still gluten-free, dairy-free, and paleo. Yes, you read that correctly: paleo chicken fingers.

Chicken Finger & French Fry Meal Prep

Chicken Finger & French Fry Meal Prep Ingredients

For the chicken

  • 1 ½ lbs chicken breasts, cut into 12 thin strips
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¼ teaspoon thyme
  • 1 large egg
  • ½ cup almond flour
  • 2 tablespoons unsweetened coconut flakes
  • 2 tablespoons arrowroot starch
  • ½ teaspoon sea salt
  • ½ teaspoon thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon mustard powder
  • Pinch of cayenne, optional

For the Sweet Potato Fries

  • 2 large sweet potatoes, cut lengthwise into fry shape
  • 1 tablespoon olive oil
  • Sea salt and pepper, to taste

Better-than-Ranch-Dressing

¼ cup Primal Kitchens Avocado Mayo
2 tablespoons full-fat coconut milk
2 tablespoons Italian parsley, chopped
1 clove garlic, minced
¼ teaspoon dill
¼ teaspoon onion powder
Pinch of sea salt and black pepper, to taste

Chicken Finger & French Fry Meal Prep Nutrition

At only 600 calories and 46 grams of protein per serving, this easy meal prep is an insanely delicious and satisfying option for the kids, for a chilly winter week, or just because you feel like having chicken fingers! We’re not judging you, we’re joining you. We swapped traditional Russet potato fries for oven-baked sweet potato fries, and they’re such a perfect complement to these crunchy chicken fingers, we bet you won’t even miss the other kind.

Chicken Finger & French Fry Meal Prep

How to Make Chicken Finger and French Fry Meal Prep

The secret to flavorful and moist chicken fingers is to let your chicken marinate in seasonings before adding a well-spiced breading. We used garlic, mustard, thyme, and cayenne, which makes for a super flavorful blend with just a touch of heat. This paleo chicken finger meal prep uses high-protein almond flour and coconut flakes for extra crunch.

And if you’re a ranch lover, don’t skip the dip; we’ve been told this dairy-free version is “better than ranch dressing.” Make some extra to have on hand throughout the week for last-minute salads, sandwiches, or wraps. One taste and this easy meal prep is going to be a new favorite in your rotation! (The chicken will freeze great, too! There's something to be said for making double batches....)

Chicken Finger & French Fry Meal Prep

How to Store and Serve Chicken Fingers and French Fry Meal Prep

Once this has been prepped and transferred to airtight containers, store these meals in the fridge for up to 4 or 5 days. Reheat in the microwave if desired or, better yet, in a 350 F oven on a baking sheet, tented loosely with foil so everything doesn't dry out!

Serve it just like this, with the ranch dressing on the side. We like this either some steamed broccoli or a big Caesar salad.

Freeze any chicken you want. Wrap it tightly and date and label it. The chicken will keep in the freezer for up to 3 months. Defrost in the fridge and then reheat, or cook it right from frozen, in the oven, for about 20-25 minutes at 350F.

Chicken Finger & French Fry Meal Prep
Chicken Finger & French Fry Meal Prep

More Chicken and Sweet Potato Meal Preps

Chicken Finger & French Fry Meal Prep
Paleo Chicken Fingers and French Fry Meal Prepblog
Chicken Finger & French Fry Meal Prep

Chicken Finger & French Fry Meal Prep

This paleo chicken finger recipe uses high protein almond flour and coconut flakes for extra crunch. If you’re a ranch lover, don’t skip the dip! We’ve been told it's “better than ranch dressing.”
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Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Lunch, Main Dish
Cuisine: American
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 603kcal
Author: Nick Quintero

Ingredients

Chicken Tenders

  • 1.5 pounds chicken tenders
  • 1 tbs olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon mustard powder
  • ¼ teaspoon thyme
  • 1 large egg
  • ½ cup almond flour
  • 2 tbs unsweetened coconut flakes
  • 2 tbs arrowroot
  • ½ tsp sea salt
  • ½ tsp thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon mustard powder
  • pinch cayenne pepper optional

Sweet Potato Fries

  • 2 large sweet potatoes cut into fries
  • 1 tbs olive oil
  • Salt and Pepper to taste

Better-Than-Ranch Dressing

  • ¼ cup Primal Kitchen Mayo or can sub Primal Kitchen pre-made ranch dressing
  • 2 tbs full fat coconut milk
  • 2 tbs Italian parsley chopped
  • 1 clove garlic minced
  • ¼ teaspoon dill
  • ¼ teaspoon onion powder
  • pinch salt & pepper

Instructions

  • Add chicken to a bowl, drizzle with olive oil, and then add sea salt, mustard powder, and thyme. Refrigerate and allow to marinate for 30 minutes or longer. This step isn’t a requirement, but the longer, the more tender the chicken will be.
  • Preheat oven to 450 degrees F.
  • Add an egg to a bowl, and beat the egg.
  • Add almond flour, coconut flakes, arrowroot powder, and the rest of the seasonings to another bowl, and mix well.
  • Coat each piece of chicken first in egg, and then coat well with the almond flour mixture. Place on a cookie sheet, and then repeat with the rest of the chicken.
  • On another cookie sheet, lay out cut sweet potato fries, sprinkle or spray with olive oil, and season to taste with sea salt and vinegar. Bake for 15 minutes, then remove chicken fingers and flip each one carefully. The coating will seem soft at this stage, but as it continues to cook, it will firm up and brown.
  • Return the chicken to the oven, and continue cooking another 15 minutes.
  • Prepare the ranch dressing by whisking all the ingredients together. Serve chicken fingers and fries with ranch dressing or other favorite paleo dip.

Notes

Nutrition for 1 out of 4 servings:
46.4g Protein | 29.6g Carbs | 32.8g Fat | 5.5g Fiber | 603 Calories

Nutrition

Serving: 1meal | Calories: 603kcal | Carbohydrates: 29.6g | Protein: 46.4g | Fat: 32.8g | Fiber: 5.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Greek Rice & Turkey Meal Prep Bowls

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Greek Rice & Turkey Meal Prep Bowls will bring Mediterranean flavors to your dinner in 30 minutes, with olives, oregano, and cucumbers! Gluten-free, too!

We are always on the lookout for better and more flavorful dishes, and use what's in our pantry to our best advantage. This Greek rice meal prep does just that. If you've got some olives, some dried oregano and rice, and turkey (or even chicken), you're on your way to a bright and flavorful dish that calls to mind ingredients used a lot in Greek cooking: oregano, lemon, olives, cucumbers, and tomatoes.

It feels like summer, but you can eat this all year long!

Greek Rice & Turkey Meal Prep Bowls
Greek Rice & Turkey Meal Prep Bowls

Greek Rice & Turkey Meal Prep Bowls Ingredients

  • 1 lb. ground turkey breast
  • 2 cups brown rice, cooked
  • ¼ cup chicken broth
  • 1 tbsp. extra virgin olive oil
  • 1 tbsp. lemon juice
  • ¼ cup black olives
  • ¼ cup sun-dried tomatoes, roughly chopped
  • 1 tbsp. oregano
  • 1 tsp. parsley
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • 1 cup cucumbers, sliced
  • Sliced lemons for garnish

How to Make Greek Rice and Turkey Meal Prep

With the exception of the rice, which is cooked separately, this is really a one-skillet dish, which makes things move faster, especially clean-up. Ground turkey cooks with some olive oil, salt, pepper, garlic, and oregano for a really flavorful and savory base. The rice gives it a nice starchy base, and the cukes and lemons add some crunch and acidity—a blast of brightness. 

How to Serve Greek Rice & Turkey Meal 

This is so good, it hardly needs much else. Feel free to add a great green salad with it, too. It's definitely best served hot, though. 

Greek Rice & Turkey Meal Prep Bowls

Substitutions and Alterations

Ground chicken would also be really delicious here and maybe even pork. In a pinch, beef would work, but we like turkey and chicken the best. Those proteins keep this a little more light and bright; beef tends to feel a little more savory. 

If you don't have sun-dried tomatoes feel free to use halved cherry tomatoes instead for these rice and turkey bowls. 

White rice works here, too, as would quinoa or any kind of cauliflower rice. (You could make our cilantro and lime cauli rice into a lemon and parsley version, if you want!)

If you don't have black olives, kalamata would be delicious here. They are a classic Greek olive and more purple in color. You can even mix up the olive types if you like, which can be fun because most supermarkets have an olive bar with their salad bar. 

Use veggie stock (or water, in a pinch) if you don't have chicken stock.

Tips for Greek Rice and Turkey

There's no harm in upping the amount of fresh herbs in this dish. Doing so will really take the flavor to the next level. You can easily increase the parsley and oregano to a tablespoon each if desired. You can add it all at once or reserve some of those herbs for freshening it up when you serve these Greek rice and turkey bowls!

READ MORE: These flavors rock! Sheet Pan Greek Chicken and Vegetables!

Greek Rice & Turkey Meal Prep Bowls
Greek Rice & Turkey Meal Prep Bowls

Greek Rice & Turkey Meal Prep Bowls

These Greek Rice & Turkey Bowls are a quick 30-minute meal with vibrant Mediterranean flavors. Pair with brown rice, or your favorite grain for an easy lunch or dinner meal prep!
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Meal Prep, Turkey
Servings: 4 meals
Calories: 541kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground turkey breast
  • 2 cups brown rice cooked
  • ¼ cup chicken broth
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • ¼ cup black olives
  • ¼ cup sun-dried tomatoes, roughly chopped not packed in oil
  • 1 tablespoon oregano
  • 1 tablespoon parsley
  • 2 cloves garlic minced
  • salt & pepper
  • 1 cup cucumber slices
  • Fresh lemon slices, for garnish

Instructions

  • In a large skillet with extra virgin olive oil, combine the turkey, salt, pepper, oregano, and garlic over medium heat. Breakup the meat with a wooden spoon while it browns, about 5 minutes.
  • Add the chicken broth and lemon juice and turn down the temperature to low and let it all simmer for 2 to 3 minutes.
  • Add the black olives, chopped sundried tomatoes, and parsley. Stir to combine and cook another 5 minutes.
  • Divide the meat mixture into 4 meal prep containers paired with brown rice, cucumber slices, and lemons.

Notes

WW Smart Points= Green:5  Blue:4  Purple:1

Nutrition

Serving: 1meal | Calories: 541kcal | Carbohydrates: 78g | Protein: 35g | Fat: 10g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 265mg | Potassium: 910mg | Fiber: 5g | Sugar: 3g | Vitamin A: 252IU | Vitamin C: 8mg | Calcium: 74mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Greek Rice & Turkey Meal Prep Bowls

Keto Chocolate Snack Boxes

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Thank you to Now Foods for sponsoring this Keto Chocolate Snack Boxes recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Keto Chocolate Snack Boxes

Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with favorite sides for a balanced snack idea!

Keto Chocolate Snack Boxes

We may be a little bias here, but this keto chocolate recipe is probably the best we have ever had! That is saying a lot from people who eat a heck of a lot of chocolate. Why do we love this chocolate recipe so much, you ask? Well, for starters, it's made with 100% wholesome ingredients. Four ingredients, to be exact. 

Each of the four ingredients has a nutritional benefit, too:

  • Coconut oil provides your brain and body with a quick burst of energy, plus helps raise your good cholesterol
  • Cacao powder is densely packed with iron, magnesium, and antioxidants
  • Hemp seeds are a complete source of protein and provide you with all 9 essential amino acids
  • Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet. 

So, we guess you could say that this is probably the tastiest and healthiest chocolate you will ever eat! Oh, and did we mention cheaper than high-end store bought chocolate, too? Yup, another win! 

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The source of your ingredients matter! 

The ingredients in this recipe are simple and whole, but the source from which they come matters, as well. That's why we always opt for the Now Foods brand items. They recently launched their new organic chocolate and vanilla Monk Fruit sweeteners, as well as, an organic monk fruit powder extract, which we were so excited about! We have been in love with their flavored stevias for years, so we knew these would be just as tasty! 

On top of being delicious, Now Foods is the only brand that offers an organic monk fruit sweetener! Crazy, huh? It is also Non-GMO. Plus, with monk fruit, a little goes a looooong way! These bottles may look tiny, but they have 200 servings inside! 

Every morning we had some of the chocolate monk fruit to our coffee milk to create a sweet, keto-friendly mocha. Which also happens to be vegan, low carb, and gluten-free. This satisfies our craving for something sweet in the morning. PS - you don't get any weird after-taste with monk fruit sweeteners either! These literally taste just like pure sweetened vanilla or chocolate! 

To fix the mid-afternoon chocolate cravings, we created these DIY snack boxes. If you opt to just go with the chocolate and forgo the sides, these chocolate bars ring in at only 1.4g of net carbs per serving! With that kind of carb count you can always have 2 servings (or is that only us?) 

We rounded out the snack boxes with our favorite sides for the ultimate sweet combo; cottage cheese, fresh berries, and nut butter. However, you can skip any or all of these and just go with the chocolate. No judgment around here! 

Keto Chocolate Snack Boxes Ingredients:

For the chocolate

For Serving (optional)

Keto Chocolate Snack Boxes

Simplicity at it's finest! 

Keto Chocolate Snack Boxes

Who would have thought that four nutritious ingredients could result in such a sweet thing?

Keto Chocolate Snack Boxes

After you melt your coconut oil, mix in your cacao powder. 

Keto Chocolate Snack Boxes

Make sure that no lumps remain. 

Keto Chocolate Snack Boxes

Add in your Now Foods Chocolate Monk Fruit Sweetener. 

Keto Chocolate Snack Boxes

Add in your toasted hemps seeds. 

Keto Chocolate Snack Boxes

Pour into your chocolate molds. 

Keto Chocolate Snack Boxes

Allow them to set in the fridge for 3+ hours. 

Keto Chocolate Snack Boxes
Meal Prep Containers by Meal Prep on Fleek x Goodcook

Then break your chocolate into 6 servings and serve with your favorite sides. You will love the combination of sweet, melt-in-your-mouth chocolate and the bit of crunch from the hemp seeds. 

keto-meal-prep-book-banner-2
Keto Chocolate Snack Boxes

Keto Chocolate Snack Boxes

Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with your favorite sides for a balanced snack idea!
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Prep Time: 5 minutes
Set time: 3 hours
Total Time: 3 hours 5 minutes
Course: Dessert, Snack
Cuisine: American
Keyword: keto, Meal Prep
Servings: 4 meals
Calories: 444kcal
Author: Nick Quintero

Equipment

  • chocolate molds

Ingredients

For the chocolate

  • ½ cup coconut oil
  • ½ cup cacao powder
  • 3-4 tablespoon toasted hemp seeds
  • ½ teaspoon Now Foods Organic Chocolate Monk Fruit Sweetener add more or less to reach desired sweetness

For Serving (optional)

  • 1 cup full fat cottage cheese
  • 1 drop Now Foods Organic Vanilla Monk Fruit Sweetener Sweetener add more or less to desired sweetness
  • 1 cups mixed berries
  • 4 tablespoon nut butter

Instructions

For the chocolate

  • Add your coconut oil to a microwave safe bowl and microwave about seconds or until melted.
  • Slowly whisk your cacao powder into your melted coconut oil making sure that no clumps remain.
  • Next, mix in your NowFoods chocolate mink fruit sweetener.
  • Add in your toasted hemp seeds and mix.
  • Place the chocolate molds on a baking sheet to make them easier to move.
  • Gently divide the chocolate mixture between 2 chocolate molds.*
  • Place the baking sheet in the refrigerator and allow chocolate to set for about 3 hours.

For meal prep containers

  • Break the chocolate into 6 sections.
  • Use 4 of the 6 sections for your meal prep containers.
  • Place the remaining chocolate in a ziplock bag and store in the refrigerator.
  • Mix together your cottage cheese and vanilla sweetener, if desired.
  • Evenly divide the chocolate, cottage cheese, berries and nut butter between 4 meal prep containers.
  • Seal and enjoy throughout the week.

Video

Notes

*If you do not have chocolate molds you can use silicone muffin cups. || Net carbs on this recipe are 8g. || Nutrition facts include all listed sides. || Nutrition facts for only the chocolate: 23.5g Fat | 7g Protein | 8.2g Carbs | 6.8g Fiber | 268 Calories 

Nutrition

Calories: 444kcal | Carbohydrates: 18g | Protein: 16g | Fat: 35g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

11 Problems With the Keto Diet You Need To Know

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There’s no denying that the keto diet is incredibly popular, and many people swear by it as a quick and (relatively) easy way to shed some weight, but the trendy eating regimine isn’t without its fair share of issues. In fact, many of the problems associated with the keto diet stem from the fact that, for many, it represents a big diet change.

While many diets strive to establish a balance between protein, carbohydrates, healthy fats, fiber and more, the keto diet mandates that people eat foods that are high in fat (often including saturated fat, which has been linked to an array of health problems in and of itself) with very few carbohydrates. Keto dieters should also aim to consume a moderate amount of protein in order to go into ketosis, which is the state in which the body burns fat for energy instead of carbohydrates.

Given that macro breakdown, it’s not difficult to see how the keto diet often leads to rapid weight loss. However, though carbs have long been perceived as the enemy of modern diets, there are several carb-heavy foods (such as fresh fruits, vegetables, and whole grains) that provide an array of other health benefits, including adequate fiber content and key vitamins and minerals. By omitting these high-carb foods in the name of keto, you can easily deprive your body of other nutrients that it needs to thrive.

Want to know more about some of the problems associated with the keto diet? Keep reading for more information!

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It Can Cause the “Keto Flu”

Perhaps one of the most common side effects of the keto diet is developing a set of symptoms often referred to as the “keto flu.” This condition can include headaches, foggy brain, fatigue, irritability, nausea, difficulty sleeping, and constipation, according to Harvard Medical School. The symptoms typically develop within a week of starting the diet.

Although “keto flu” is not a condition that is recognized by reputable medical journals, it’s certainly well-known within the keto community. Experts aren’t entirely sure why these symptoms occur, as they can vary from person to person, but possible electrolyte imbalances and low blood sugar may play a role. This is because since keto dieters are typically making a big change in what they eat, transitioning to an eating regimen that mandates high fat, moderate amounts of protein and a low intake of carbs

And “Keto Breath”

When your body goes into ketosis, it will start to produce ketones, which are molecules that are produced by the liver from fatty acids. This includes acetone — the same chemical found in nail polish remover. Per a 2015 review of research, your body makes acetone on its own, which is what causes the stinky breath.

It Can Put Stress on Your Kidneys

People often use the keto diet as a quick way to lose weight, but research shows that it can also have a negative impact on your kidney function. More specifically, a high intake of animal foods (which are a key part of the keto diet because they don’t contain carbs) can cause your blood and urine to become more acidic, leading to increased calcium in your urine, which can cause kidney stones.

Additionally, Healthline notes that those with chronic kidney disease should avoid keto. This is because weakened kidneys may be unable to remove the acid buildup in your blood that’s caused by food consumed on the diet. This, in turn, can lead to a state of acidosis, which can accelerate chronic kidney disease.

It May Cause Digestive Issues

Since the keto diet typically requires people to make big changes to their daily meals, it’s no surprise that it can often lead to a host of uncomfortable digestive issues. For some, the keto diet can cause constipation. This is usually related to the significant reduction in the amount of carbs you’re ingesting, as some high-carb keto no-nos, like fruits and whole grains, also contain fiber, which helps you go to the bathroom.

Other keto dieters may experience diarrhea, since the liver needs to release extra bile when you’re following a keto diet. Since bile is a laxative, Prevention notes that diarrhea can be common. 

And Changes in Gut Bacteria

Aside from impacting your digestive system, the keto diet can also have a negative effect on the bacteria that lives in your gut, which is important and is often indicative of your overall health. Since a low carb diet such as keto can simultaneously omit or drastically reduce the amount of fiber you eat, which feeds the beneficial bacteria in your gut, not getting enough fiber often means your gut bacteria will suffer.

A 2019 study suggested that low carb diet lacking in fiber, such as keto, may negatively affect your gut bacteria — although more research is needed on this topic before any definitive conclusions are made.

Keto Diet for Beginners
Related Article

You May Feel Moody

If you’ve ever missed a meal and gotten grumpy (who hasn’t?!) you’re well aware that what you eat (or rather what you don’t eat) can impact your mood.

According to Prevention, since the keto diet is low in carbs you may not be consuming the carbohydrates needed to produce serotonin. This crucial brain chemical helps regulate your mood, sleep and appetite, and without enough of it some pretty epic mood swings could be in store.

It Can Lead to Nutrient Deficiencies

As discussed above, drastically reducing your carbohydrate intake often has the unintended consequence of simultaneously reducing many other nutrients your body needs to thrive. For example, while you may significantly limit the number of blueberries you have with breakfast in order to lower your carb intake, axing the majority of the blueberries you eat also means you’ll be missing out on powerful antioxidants that benefit your hair, nails, and skin. Blueberries are also rich in vitamin k, which helps blood clot properly and can keep your bones strong.

Need more proof? A study that was published in the Journal of the International Society of Sports Nutrition found that very low carb eating patterns like Atkins, which is much like keto, provided sufficient amounts for only 12 of the 27 vitamins and minerals your body needs to obtain from food.

You Might Be at an Increased Risk for Heart Disease

Generally speaking, eating a low-carb diet is healthy in that it lowers one’s risk of developing type 2 diabetes and improves “good” cholesterol, which is helpful for your heart.

Additionally, research suggests that low-carb diets based mostly on plant sources of fat and protein (like avocado, tofu and nuts) can lower one’s heart disease risk by about 30 percent. However, the same was not true for people who ate mostly animal-based proteins and fats, such as bacon, butter, and steak, which are keto-friendly.

What’s more? The American Heart Association says that eating too much saturated fat, which isn’t difficult to do while on keto, can increase your chances of developing heart problems.

It Can Cause Dangerous Blood Sugar Dips

Some research suggests that the keto diet can help decrease levels of hemoglobin A1c, which is a measure of average blood sugar levels. This can be especially problematic and dangerous for type 1 diabetics, as those who have the disease may be at a high risk of more hypoglycemic episodes.

These episodes often include shakiness, fatigue, confusion and sweating, and can lead to coma and death if left untreated.

Additionally, a 2018 study of 11 adults with type 1 diabetes who followed keto for more than two years found that the median number of low blood sugar events was nearly one each day.

Top 10 Keto Ingredient Swaps

It May Damage Your Bones

The keto diet may help you slim down, but multiple studies suggest it’s not great for your bones and overall bone health.

For example, a 2017 study that followed 29 children with epilepsy and on keto over a six month period found that 68 percent of participants had a lower bone mineral density score after they stuck to the eating regimine.

Similarly, a 2020 study of 30 elite walkers concluded that those who were on a keto diet for just shy of one month displayed significantly higher levels of blood markers for bone breakdown when compared to those who followed a diet that included more carbohydrates.

One reason for the diminishing bone health might be that, as discussed, the keto diet is so restrictive that you might not be getting enough fiber, calcium and other nutrients that keep bones healthy and strong.

It Might Alter Your Eating Habits

Prevention notes that axing or drastically reducing the amount of carbs you eat can cause the brain to release a chemical called neuropeptide-Y. This amino acid is responsible for telling the body it needs carbs. When those needs aren’t met, neuropeptide-Y can build up and intensify cravings, regardless of whether or not you’re actually hungry.

16 Keto Crock-Pot Recipes for Easy Low-Carb Meals

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We all love set-it-and-forget-it recipes and these keto crock pot recipes will keep your meal prep plans in place!

One of the biggest challenges on the keto diet (or most diets, for that matter) is finding new recipe ideas that you won't get bored with. And many of us, of course, lack the motivation to keep on going with meal prep because of time and energy success. But a slow cooker makes it easier to set yourself up for success. And if you're following a keto diet, you might wonder what, beyond meat and veggies, you can put in that slow cooker day after day, without repeats.

Sure, with a keto diet you can eat all the bacon you want, drink the Bulletproof coffee, and consume so much cheese. None of these things present you with obvious choices that spark ideas for simple meals when following a fairly strict diet plan, beyond the idea of wrapping everything in bacon.

Whether you're new to keto or just need some inspiration, we've got you covered with this easy meal plan guide!

What to Eat (and Not to Eat) on the Keto Diet:

The keto diet is by definition a low-carb diet, and as such, you'll need to exclude and/or limit certain foods. Keto eating has some rules. There are a few items that are not permitted on the keto.

The foods to avoid on keto are:

  • alcohol
  • grains
  • sugars and sweets
  • processed foods
  • high-carb fruits (such as bananas, for example)
  • factory farmed fish & pork
  • refined oils and fats
  • milk

These 16 keto Crock-Pot recipes will have your high-fat, low-carb meal ready for you when you get home from a long day at work.

Keto Gumbo Meal Prep 

Gumbo by definition is a low-and-slow kind of cooking situation, so it's perfect for a keto slow cooker meal.

gumbo-in-crockpot

Keto Pulled Pork Lettuce Wrap Meal Prep

Pulled pork is made for the Crock Pot, and all you need are some veggies, and lunch (or dinner) is a wrap!

Pulled-Pork-Lettuce-Wraps_-5

Crock Pot Crustless Pizza

Just because you're keto, doesn't mean pizza is out of the equation. This one's creative, with a beefy base and cheesy topping.

Crustless-Pizza-Portrait

Keto Slow Cooker Mexican Soup

After a long day, you'll relish the fact that you made this creamy, spicy keto crock pot recipe.

Mexican-Chicken-Soup-2

Slow Cooker Chile Verde

Green chili just loves chicken, and you will love this, too.

Keto Chile Verde

Thai Slow Cooker Zucchini Lasagna

No need to give up lasagna just because you're following a keto diet. Zucchini makes a great stand-in!

thai-slow-cooker-zucchini-lasagna-photo-683x1024

Keto Spaghetti Squash and Meatballs

The perfect comfort food waits for you at the end of the day. Spaghetti squash is magic with meatballs in this keto crock pot recipe.

Slow-Cooker-Spaghetti-Squash-and-Meatballs-5

Low Carb Crock Pot Chicken Fajita Soup recipe

South-of-the-border flavors fare well in the slow cooker and only get better with time. Chicken fajitas without the tortilla!

SLOW-COOKER-CHICKEN-FAJITA-SOUP-RECIPE

Slow Cooker Keto Pork Carnitas Bowls

Gotta love deconstructed "bowl" meals. They're just made for meal prep. Pork carnitas for the win!

Slow-Cooker-Keto-Pork-Carnitas-Meal-Prep

Slow-Cooker Garlic-Herb Mashed Cauliflower

Mashed cauliflower with herbs are a great side to almost anything on this list. Or a tasty snack any time of day. No judging!

Slow_Cooker_Garlic_Herb_Mashed_Cauliflower_Recipe

Keto Slow Cooker Sausage and Peppers

Spicy sweet sausage and bell peppers love some cauliflower rice as a side.

slow cooker sausage and peppers

Slow Cooker Low Carb Zuppa Toscana Soup (Keto-Friendly)

Swap out the potatoes for cauliflower (of course!) to make this a keto crock pot recipe you'll want to make again. And freeze!

Low-Carb-Zuppa-Toscana-Soup-7-7

Garlic Parmesan Chicken

That garlic mashed cauliflower would be delicious (and keep away the vampires) with this garlic chicken.

instant-pot-garlic-parmesan-chicken-recipe

Easy Crock Pot Fire Roasted Tomato Shrimp Tacos

The simple addition of fire-roasted tomatoes takes these shrimp tacos up several notches.

crock-pot-fire-roasted-tomato-shrimp-tacos-GF-8-700x965

Paleo Pork Roast Slow Cooker Recipe

For company, set this pork roast up in the morning and no one will believe something so fancy came out your slow cooker.

Chimichurri-Pork-Roast-1

Slow Cooker Carne Asada Nachos

Find some keto-friendly tortilla chips for these nachos, which are loaded with veggies and healthy fats.

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16-SLOW-COOKER-MEAL-PREP-RECIPES

Breakfast Taco Bowls

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No need to wait for lunch—or Tuesdays!—to enjoy taco flavor! These breakfast taco bowls are chock full of protein and hearty air-fried potatoes to start the day off strong.  

Breakfast Taco Bowls
Breakfast Taco Bowls

Every day is Taco Tuesday when you make these breakfast taco bowls! Eat one every day of the week with this protein-loaded dish that will keep you full for hours. We would also gladly dig into this for lunch or a sort of breakfast-for-dinner. 

How to Make Breakfast Taco Bowls

Scramble up some eggs. Cook up some ground turkey with cumin, sea salt, and chili powder. Combine them in a bowl with some baby potatoes that you've air fried. Top with some good shredded Mexican cheese—you know, one of those specialized blends you can buy in bags. That's the "bowl" portion of the breakfast taco bowl.

The other delicious component of these breakfast bowls is the pico de gallo. It's basically a fresh salsa with tomatoes, red onion, cilantro, lime juice, and salt. Very simple, very quick, and very delicious. 

Breakfast Taco Bowls Ingredients

For the bowls . . .

  • 8 large eggs, beaten  
  • 1 lb. ground turkey 
  • 2 teaspoon ground cumin 
  • 1 teaspoon chili powder  
  • 1 teaspoon sea salt, divided  
  • ½ cup shredded Mexican cheese  
  • 16 oz. air fried baby potatoes, halved  

 And the pico de gallo . . .

  • ½ cup chopped tomatoes  
  • ¼ cup minced red onion  
  • 2 tablespoon chopped cilantro  
  • 1 tablespoon lime juice  
  • ¼ teaspoon sea salt  
Breakfast Taco Bowls

How to Serve Breakfast Taco Bowls

Ok, we serve these in a bowl, right? But for real, they're ideal for a bowl meal in the morning. Put everything right in these breakfast bowls and top it with the pico. Think of it as the most savory cereal you've ever had. 

Another thing you can do? Serve it over baby spinach and make it a quasi-salad situation. Just ups the veggie quotient for the day to something close to 2 and a half servings, depending on how heavy you go with the pico. 

If you're feeling like you can't eat something taco-oriented without tortilla chips, by all means, serve a handful on the side. Might come in handy to use to scoop up any leftover bits in the bowl.

Breakfast Taco Bowls

How to Store 

Breakfast taco bowls will keep for up to 5 days in the fridge. We like to reheat everything in a casserole dish, covered, in the oven. This protects the eggs, which can get dried out once they're reheated. Alternatively, if you have a preferred setting on your microwave for this breakfast bowl, go ahead and reheat it carefully to avoid rubbery overcooked eggs. 

Substitutions and Alterations 

Turkey is great, so is chicken, and so is beef in terms of ground meat to use here. Bump up the seasonings if you wanna, we won't tell. Use a little ground coriander, too. 

Go straight for all cheddar cheese if you want, or Monterey jack, in these taco bowls. And by all means, you bought that cilantro bunch for the pico, so feel free to garnish the whole breakfast bowl with it if you love it. (But we know how divisive cilantro can be.)

If you don't have an air fryer, use your oven and roast the potatoes at 400 degrees F for about 25-30 minutes. In that case, we'd recommend starting the potatoes first before doing anything else to prep this breakfast bowl. Then, once they're in the oven, cook the ground turkey mixture and the eggs. The potatoes will take the longest for this breakfast taco bowl.

READ MORE! All the taco things! Taco Skillet Meal Prep!  Or Taco Meatballs! Or Burrito Bowls for Every Diet Type!

Breakfast Taco Bowls
Breakfast Taco Bowls

Breakfast Taco Bowls

No need to wait for lunch to enjoy taco flavor! These breakfast bowls are chock full of protein and hearty air-fried potatoes to start the day off strong. 
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Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Course: Breakfast
Cuisine: American, Mexican
Keyword: breakfast, gluten free, low carb, Turkey
Servings: 4 meals
Calories: 464kcal
Author: Nick Quintero

Ingredients

  • 8 large eggs beaten
  • 1 lb. ground turkey
  • 2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon sea salt divided
  • ½ cup shredded Mexican cheese
  • 16 oz. air-fried baby potatoes halved

For Pico de Gallo

  • ½ cup chopped tomatoes
  • ¼ cup minced red onion
  • 2 tablespoon chopped cilantro
  • 1 tablespoon lime juice
  • ¼ teaspoon sea salt

Instructions

  • In a small bowl, stir together ingredients for pico de gallo. Divide among 4 small sauce cups.
  • Heat ground turkey over medium heat in a medium skillet. Use a spatula to break up the turkey into small pieces. Cook for 5 minutes. Stir in cumin, chili powder, and ½ teaspoon of sea salt. Continue to cook 5 minutes longer or until ground turkey is fully cooked.
  • Heat a separate medium skillet over low heat and lightly grease with olive oil. Add eggs and cook 7-8 minutes, stirring regularly, until eggs are fully cooked. Season with remaining ½ teaspoon of sea salt.
  • Divide turkey mixture, scrambled eggs and air fried potatoes between 4 black MPOF containers and sprinkle cheese on eggs. Add a cup of pico de gallo to each container.

Nutrition

Calories: 464kcal | Carbohydrates: 24g | Protein: 40g | Fat: 24g | Sodium: 1043mg | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Breakfast Taco Bowls

Chipotle Brown Rice Grain Bowl

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This sweet and spicy grain bowl recipe comes together in just minutes! Although traditionally made with just grains and veggies, this Chipotle Brown Rice Grain Bowl packs an extra protein-punch from the added chicken breast! If you're looking to stick with a plant-based option, feel free to swap the chicken out for your favorite beans, tofu, or tempeh! No matter how you serve it, as long as it's in a GoodCook meal prep container, it's going to be extra delicious! 

Chipotle Brown Rice Grain Bowl

If you’re craving the spicy flavor of your favorite Mexican spot, try this chipotle brown rice grain bowl with fiber-rich black beans, brown rice, and smoky grilled chicken.  

Chipotle Brown Rice Grain Bowl

Chipotle Brown Rice Grain Bowl Ingredients:

For Dressing:

  • ¼ cup olive oil 
  • ¼ cup fresh lime juice  
  • 1 tablespoon agave nectar  
  • ¼ cup cilantro leaves 
  • ¼ cup basil leaves  
  • 1 clove garlic  
  • ½ teaspoon sea salt  

For Chicken :

  • 1 lb. boneless skinless chicken breasts  
  • 2 tablespoon olive oil  
  • 1 teaspoon chipotle powder 
  • 1 teaspoon ground cumin 
  • ¼ teaspoon garlic powder  
  • 1 teaspoon sea salt  

For Bowl  

  • 2 cups cooked brown rice  
  • 4 cups shredded kale 
  • 1 cup black beans  
  • 1 cup cherry tomatoes, halved 
  • 1 cup fresh cilantro  
  • ½ cup chopped red onion  
  • ½ cup cilantro basil dressing  
  • GoodCook meal prep salad containers
Chipotle Brown Rice Grain Bowl

How long will Chipotle Brown Rice Grain Bowl last for?

Rice and grain bowls last for up to 4 days. For maximum freshness, store your chipotle grain bowl in an airtight container. These Goodcook Meal Prep Bowls are perfect for storing your savory rice grain bowls! 

Can Chipotle Brown Rice Grain Bowl be frozen?

You can easily freeze this chipotle grain bowl and any other grain bowl. It's best to keep frozen vegetables on-hand and package them with frozen grains for easy meal prepping and reheating. You can buy frozen vegetables or freeze your fresh vegetables as soon as you buy them. Either way, we recommend freezing grains and vegetables ahead of time if you know grain bowls are your thing. 

Chipotle Brown Rice Grain Bowl

How do you make Chipotle Brown Rice Grain Bowl?

Grain bowls take less than 45 minutes to prepare and store. Our chipotle grain bowl takes 38 minutes. It's quick, simple, and deliciously nutritious! 

To make the Chipotle Brown Rice Grain Bowl, start with the cilantro basil dressing. Gather the ingredients, toss them in the blender or nutribullet, and blend until the ingredients are smooth. Place the dressing in the refrigerator while you prepare the chipotle grain bowl. 

Next, cook the chicken. Season chicken breasts with olive oil, chipotle powder, cumin, garlic, and sea salt. Then, cook the chicken in a cast-iron skillet for 2 minutes, then finish the poultry up with grilling for 8 minutes on each side. Let the chicken breasts cook for 5 minutes before slicing and adding it to the bowl with brown rice, kale, black beans, tomatoes, red onion, and cilantro.

How to portion Chipotle Brown Rice Grain Bowl?

This lunch meal prep recipe yields four healthy and delicious servings. You need 4 Goodcook Meal Prep Bowls to put the brown rice, kale, black beans, tomatoes, red onion, and cilantro in to. Top with sliced chicken breast, and divide your dressing into plastic cups to package with the bowls.

Chipotle Brown Rice Grain Bowl

More rice grain bowl meal prep recipes:

Also, check out these 3 Easy Grain Bowl Meal Prep Recipes along with DIY Burrito Bowls For Every Diet

AND, while you at it, keep some frozen Cilantro Lime Cauliflower Rice on hand for any of these rice grain bowls! 

Other tips for making Chipotle Brown Rice Grain Bowl:

  • Cook brown rice (and all of your grains) in chicken or vegetable broth instead of water. Your bowl packs more of a flavorful punch by doing so!
  • Get a head start on prepping by cooking rice and veggies, then label and freeze to use later.
  • Experiment with nuts and seeds for crunch, or tortilla strips for the chipotle grain bowl. 
  • Top with a shredded Mexican cheese blend or cotija cheese!

More Burrito Bowls for Every Diet Type

Chipotle Brown Rice Grain Bowl

Chipotle Brown Rice Grain Bowl

If you’re craving the spicy flavor of your favorite Mexican spot, try this chipotle brown rice grain bowl with fiber-rich black beans, brown rice, and smoky grilled chicken. 
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Prep Time: 20 minutes
Cook Time: 18 minutes
Total Time: 38 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican
Keyword: brown rice, Chicken, grain bowl
Servings: 4 meals
Calories: 506kcal
Author: Nick Quintero

Ingredients

Cilantro-Basil Dressing

  • ¼ cup olive oil
  • ¼ cup fresh lime juice
  • 1 tablespoon agave nectar
  • ¼ cup cilantro leaves
  • ¼ cup basil leaves
  • 1 clove garlic
  • ½ teaspoon sea salt

For Chicken

  • 1 lb. boneless skinless chicken breasts
  • 2 tablespoon olive oil
  • 1 teaspoon chipotle powder
  • 1 teaspoon ground cumin
  • ¼ teaspoon garlic powder
  • 1 teaspoon sea salt

For Bowl

  • 2 cups cooked brown rice
  • 4 cups shredded kale
  • 1 cup black beans
  • 1 cup cherry tomatoes halved
  • 1 cup fresh cilantro
  • ½ cup chopped red onion
  • ½ cup cilantro basil dressing

Instructions

  • Combine ingredients for dressing in a blender or nutribullet and blend until smooth. Refrigerate until serving.
  • Add chicken breasts, olive oil, chipotle powder, cumin, garlic, and sea salt to a small bowl. Mix well to coat chicken. Heat a cast-iron grill pan over medium-high heat for 2 minutes and lightly grease with cooking spray.
  • Place chicken on pan and grill for 8 minutes on each side or until cooked through. Cool for 5 minutes on a cutting board before slicing.
  • Add brown rice, kale, black  beans, tomatoes, red onion, and cilantro to 4 MPOF round containers and top with chicken. Divide dressing between 4 small cups included in the package and serve with each bowl before enjoying.

Video

Nutrition

Serving: 1meal | Calories: 506kcal | Carbohydrates: 45g | Protein: 33g | Fat: 24g | Sodium: 1263mg | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chipotle Brown Rice Grain Bowl

Check out our other grain bowl recipes here! 

Chicken Pot Pie Stew

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Mmmm, classic chicken pot pie - just like how mom used to make it! There's something about chicken pot pie that gets us going - it's warm, hearty, and a classic comfort meal. That's why we're giving you our Chicken Pot Pie Stew meal prep recipe! We combine classic chicken pot pie ingredients to prepare a savory and creamy chicken stew that satisfies big appetites. The best part about this recipe is that you get a traditional creamy chicken stew in less than 30 minutes! We pair it with gluten-free sea salt crackers to round out the creaminess and complete the meal, adding to the feel of chicken pot pie.

Chicken Pot Pie Stew

If you want to enjoy the hearty flavor of chicken pot pie while minding calories, this recipe has you covered! The stew is full of high-protein chicken breast and veggies and cooks up in less than 30 minutes. Served alongside gluten-free crackers for a pot pie crust flavor!  

How long will Chicken Pot Pie Stew last for?

Our chicken pot pie stew will last for 3 to 4 days stored in the refrigerator. Be sure to store your creamy chicken stew in airtight containers, like these Good Cook meal prep containers we sell on Amazon. 

Can Chicken Pot Pie Stew be frozen?

Yes, you can freeze chicken pot pie stew, and you'll be glad you did! Once you cook the stew, make sure it cools to room temperature before storing separate servings in freezer bags or freezer-friendly containers. The creamy chicken stew will hold its flavor for 4 to 6 months.

Chicken Pot Pie Stew

Chicken Pot Pie Stew Ingredients:

  • 4 tablespoon unsalted butter 
  • 1 cup chopped celery 
  • 1 cup peeled/chopped carrots  
  • 2 teaspoon poultry seasoning  
  • 3 tablespoon gluten-free all- purpose flour 
  • 2 cups chicken stock 
  • 8 oz. cooked/chopped chicken breast 
  • ½ cup frozen peas  
  • ½ cup 2% milk  
  • Sea salt and pepper to taste  

For Serving 

  • 50 simple mills gluten-free sea salt crackers  
Chicken Pot Pie Stew

How do you make Chicken Pot Pie Stew?

Chicken pot pie stew is a cinch to make and is ready to store away for future meals in less than 30 minutes, and you only need a Dutch oven to cook this traditional creamy chicken stew. 

Start by heating a tablespoon of butter in a Dutch oven, then add celery and carrots. Cover and let the celery and carrots cook for 8 minutes, stirring occasionally. The butter, celery, and carrots will create a savory base for the stew. After 8 minutes, add the rest of your butter to the pot and whisk in your gluten-free flour. After the flour, add the chicken stock. The chicken stock is a quick step - you only want to give the flour and butter 30 seconds to cook before adding it. To avoid excess burning, have your chicken stock ready to go in a measuring cup or beaker. Once you add the chicken stock, stir it with the butter and flour, scraping any brown bits from the bottom of the pot. Reduce heat and stir in chicken and poultry seasoning. Let the chicken, seasoning, butter, and flour simmer for 5 minutes before adding the milk and peas. Give the milk and peas 5 minutes to meld with the other ingredients. At this point, you'll have a rich-flavored, creamy chicken stew that's ready for future meals!

Chicken Pot Pie Stew
Chicken Pot Pie Stew

How to portion Chicken Pot Pie Stew?

With this meal prep recipe, you will have four servings of chicken pot pie stew. You need 4 meal prep containers for each serving. Divide your stew into the containers and leave one compartment open for the crackers. If you don't want crackers, grab a single-compartment container for storage instead. 

More stew meal prep recipes:

While you have your Dutch oven out, cook these other filling stews and freeze them! 

We also have a complete list of stews you can cook with a Dutch oven or instant pot here 21 Soup and Stew Meal Prep Recipes for Fall and Winter

Chicken Pot Pie Stew

Other tips for making Chicken Pot Pie Stew:

  • For a heartier creamy chicken stew (and if your diet allows), add low-starch waxy potatoes like Dutch baby potatoes or red potatoes. The red potatoes make for a nice pop of color. 
  • Switch out the chicken breast for chicken thighs for a richer stew, since chicken thighs are nice and juicy. 
  • Have some leftover chicken from another meal? Use that, too! Any chicken will do, even rotisserie. 
  • Add more broth if you don't want the stew as creamy. 
  • Switch up the sides and flavors by swapping out the crackers for a fruit or vegetable salad.
Chicken Pot Pie Stew

Chicken Pot Pie Stew

If you want to enjoy the hearty flavor of chicken pot pie while minding calories, this recipe has you covered! The stew is full of high-protein chicken breast and veggies and cooks up in less than 30 minutes. Served alongside gluten-free crackers for a pot pie crust flavor!
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Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: dinner, high protein, lunch, soup, stew
Servings: 4 meals
Calories: 448kcal
Author: Nick Quintero

Ingredients

  • 4 tablespoon unsalted butter
  • 1 cup chopped celery
  • 1 cup peeled/chopped carrots
  • 2 teaspoon poultry seasoning
  • 3 tablespoon gluten-free all- purpose flour
  • 2 cups chicken stock
  • 8 oz. cooked/chopped chicken breast
  • ½ cup frozen peas
  • ½ cup 2% milk
  • Sea salt and pepper to taste

For Serving

  • 50 simple mills gluten-free sea salt crackers

Instructions

  • Heat 1 tablespoon of butter over medium heat in a Dutch oven. Add celery and carrots. Cook covered for 8 minutes stirring occasionally.
  • Melt remaining butter in a pot and whisk in gluten-free flour. Cook 30 seconds.
  • Add chicken stock to pot and stir, scraping up browned bits on the bottom of the pot. Reduce heat to medium-low and stir in chicken and poultry seasoning. Bring it to a simmer. Simmer for 5 minutes.
  • Add milk and peas and stir until thoroughly combined and thickened. Cook 5 minutes longer. Season with sea salt and pepper to taste.
  • Divide chicken stew between large compartments of 4 teal MPOF containers. Add 12-13 crackers to each small compartment.

Video

Nutrition

Calories: 448kcal | Carbohydrates: 38g | Protein: 24g | Fat: 21g | Fiber: 3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Chicken Pot Pie Stew

Gluten Free Cinnamon Roll Meal Prep

by 2 Comments

Gluten-Free Cinnamon Roll Meal Prep is totally a thing! They're a great snack and a delicious morning indulgence that we've made healthier with the addition of ground psyllium husk!

Yes, you're seeing gluten-free cinnamon rolls alongside a handful of whole almonds, raisins, and some baby carrots. We will never tell you to totally forgo sweets (unless that's what you need to do; in which case, we're here for that, too. We just want you to be happy with your meal prep recipes and meal prep ideas.)

Gluten Free Cinnamon Roll Meal Prep

Gluten Free Cinnamon Roll Meal Prep

Gluten-Free Cinnamon Roll Meal Prep Ingredients

Dough:

  • 3 ¼ cup gluten-free flour blend (see note)*
  • 1 ½ cups oat flour
  • ¼ cup ground psyllium husk
  • 3 tablespoon coconut sugar
  • 2 ¼ teaspoon (¼-ounce packet) instant yeast
  • 1 tablespoon baking powder
  • 1 teaspoon fine sea salt
  • 2 cups warm water, about 110 degrees F
  • 2 tablespoon melted coconut oil
  • 2 large eggs
Gluten Free Cinnamon Roll Meal Prep

Filling:

  • Vegetable oil spray
  • ½ cup coconut sugar
  • 1 ½ tbsp. ground cinnamon

Glaze:

  • Dark maple syrup, as needed

How to Make Gluten-Free Cinnamon Rolls

These don't look like your grandmother's cinnamon rolls, admittedly. But Grandma never made gluten-free baked goods, much less ones with additional fiber!

You'll need to get ahold of the Bob's Red Mill gluten-free baking blend (the 1-to-1 blend, in the blue bag). We find that that particular blend produces incredibly reliable results, and the xanthan gum, which you typically need for gluten-free baked goods. You also need oat flour, which adds some fiber and a nutty taste to the cinnamon rolls. The dough comes together in the bowl of a stand mixer with a little yeast. It's not tough to put together, it just takes a little finesse!

Gluten Free Cinnamon Roll Meal Prep

Once you have the dough ready to go, roll it up tightly and then slice it into "rolls." Transfer them to a muffin tin and let them rest for an hour. These gluten-free cinnamon rolls bake up beautifully, and require very little else to be delicious. A bit of good quality maple syrup over the top while they're cooling from the oven tastes really good, in lieu of the standard confectioners' sugar glaze that we're all accustomed to. (This is far less cloyingly sweet.)

How to Serve Gluten-Free Cinnamon Rolls

We love these hot out of the oven, but not too hot! (Patience is a virtue, they say.) But we've prepped them here as a fun breakfast or maybe even a hearty sweet snack for the middle of the afternoon. If you need to reheat them, pop them in the toaster oven or a low oven, wrapped loosely in foil. They should perk right up.

Gluten Free Cinnamon Roll Meal Prep

How to Store Gluten-Free Cinnamon Rolls

Once they're cool enough to handle you can transfer them to prep containers and add other goodies in there to boost up the nutrition of this meal prep. We like raisins, almonds, and carrots as pictured, but you can put together some combo of fats, protein, and some vitamins because let's face it, these cinnamon rolls aren't going to be the most nutritious thing you eat all day. However, they do have some protein, fiber, and healthy fats, so it's not the same as eating

Substitutions and Alterations

Well, let's be honest. This is a baking recipe, and a gluten-free one at that, which means it's not the easiest recipe to tinker with before things start to potentially go sideways. We wouldn't do too much to mess with success, but you can do the following pretty safely, without affecting the success of your gluten-free cinnamon roll meal prep.

  • Brush the top with honey or agave nectar instead of maple syrup.
  • Sprinkle the top with coconut sugar or demerara sugar.
  • Go totally old school and make a simple glaze with some milk and confectioners' sugar and drizzle across the top. (We'd do this sparingly, but you do you!)

READ MORE: Cinnamon Roll Coffee Cake Meal Prep is the Mash-Up You Didn't Know You Needed!

Gluten Free Cinnamon Roll Meal Prep
Gluten Free Cinnamon Roll Meal Prep

Gluten Free Cinnamon Roll Meal Prep

These gluten-free cinnamon rolls are firm on the outside, but soft and fluffy on the inside. The secret to gluten-free bread baking is ground psyllium husk!
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Prep Time: 1 hour 20 minutes
Cook Time: 35 minutes
Total Time: 1 hour 55 minutes
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep
Servings: 12 rolls
Calories: 250kcal
Author: Nick Quintero

Ingredients

  • 3.5 cups gluten free flour blend see notes
  • 1.5 cup oat flour
  • ¼ cup ground psyllium husk
  • 3 tablespoon coconut sugar
  • 2 ¼ teaspoon instant yeast
  • 1 teaspoon sea salt
  • 2 cups warm water about 110 degrees
  • 2 tablespoon coconut oil melted
  • 2 large eggs

Filling

  • coconut oil spray
  • ½ cup coconut sugar
  • 1.5 tablespoon ground cinnamon

Glaze

  • dark maple syrup as desired

Instructions

  • In the bowl of a stand mixer fitted with a paddle attachment, mix together gluten-free flour blend, oat flour, psyllium husk, coconut sugar, instant yeast, baking powder, and salt. In another bowl, whisk together warm water, coconut oil, and eggs.
  • Add half of wet ingredients to dry ingredients. Mix on low speed. Add remaining wet ingredients. Continue to mix on low speed until batter starts to form. Increase speed tomedium and mix for 3-4 minutes. Scape down bowl as needed to ensure thoroughmixing. Dough will be a bit sticky and should look like thick cookie dough batter.
  • Transfer dough to a lightly oiled 18x13-inch parchment paper. Use your hands to gently pat dough into an 18x13-inch rectangle. Alternatively, use a small rolling pin. Lightly spray surface of dough with vegetable oil spray (cooking oil spray). In a small bowl, mixtogether coconut sugar and ground cinnamon. Sprinkle sugar cinnamon mixture over the dough.
  • With the long side facing you, use the parchment paper to help roll the dough into a tightcylinder. Pinch the seams closed. Use a sharp knife to cut the log into 12 equal rolls.
  • Grease a 12-cup muffin tin with cooking spray. Place cut rolls in muffin tin, Looselycover with plastic wrap. Allow rolls to rest for 1 hour at room temperature. Dough will puffup and fill the muffin tin cavity.
  • Preheat oven to 350 degrees F. Remove plastic wrap. Bake the rolls for 30-35 minutes until they are golden brown, rotating the pan midway through baking.
  • Allow rolls to remain in pan for 5 minutes. Remove from pan and place on wire rack tocool. Brush warm rolls with maple syrup, as desired. Serve rolls warm, or gently reheat in the microwave.
  • NOTE: We used Bob’s Red Mill Gluten Free 1-to-1 Baking Flourblend. Results may vary with other gluten-free flour blends.

Video

Notes

Nutrition for 1 out of 12 rolls:
7g Protein | 47g Carbs | 5.5g Fat | 7g Fiber | 250 Calories

Nutrition

Serving: 1roll | Calories: 250kcal | Carbohydrates: 47g | Protein: 7g | Fat: 5.5g | Fiber: 7g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
(Healthy Gluten Free) Cinnamon Roll Meal Prep blog

Egg Muffins

by Leave a Comment

Egg Muffins

Start your day right with Healthy Egg Muffin Cups

Here's what you'll need:  Egg Muffin Meal Prep Ingredients

Egg Muffins

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Egg Muffins Meal Prep

Egg Muffins Meal Prep

Healthy Egg Muffin Cups that you can meal prep ahead for breakfast.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast muffins, Egg, muffins
Servings: 4 Meals
Calories: 211kcal
Author: Meal Prep Mondays

Equipment

  • Muffin Pan

Ingredients

  • 12 eggs
  • 1 cup mushrooms
  • 1 bell pepper
  • 2 jalapenos
  • ¼ onion
  • ½ tomato

Instructions

  • Preheat the oven to 350° and spray down a muffin pan with avocado cooking spray (or any non-stick cooking spray).
  • On a cutting board, dice the tomatoes, onions, bell peppers and mushrooms then evenly disperse them into each muffin slot.
  • Mix all 12 eggs in a separate bowl and add in salt and pepper to your discretion.
  • Pour the eggs into the muffin tins evenly and then place in the oven.
  • Bake for 12-15 minutes or until the eggs have fully cooked.
  • Remove from the oven and allow the eggs to cool for 10 minutes.
  • Place 3 muffins each into a meal prep container.

Notes

This makes four breakfast meals!

Nutrition

Serving: 1Meal | Calories: 211kcal | Carbohydrates: 5g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 491mg | Sodium: 191mg | Potassium: 385mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1848IU | Vitamin C: 49mg | Calcium: 81mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Egg Muffins

Low Sugar Chocolate Peanut Butter Cups

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Low sugar chocolate peanut butter cups are totally something you can do on your own! You'll be so happy you did!

Home hacks for popular sweets are kind of a fun thing to pull off in the kitchen. And the best part? You can adapt the ingredients to what you have on hand or what you prefer. These peanut butter cups are low in sugar and easy to pull off because at the end of the day, it's just a few basic ingredients, really. It's the mass production of such treats, however, that makes them less than stellar for us, in the long run—and not necessarily the consumption of peanut butter and chocolate together, ya know?

Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups Ingredients

• 9 ounces dark chocolate (72% cacao), finely chopped
• 2 ounces unsweetened chocolate, finely chopped
• 1 Tablespoon coconut oil
• 6 tablespoons smooth, natural peanut butter*
• Cacao nibs, to garnish

How to Make Low Sugar Chocolate Peanut Butter Cups

Line a 12-cup muffin tin with liners or spray them with nonstick spray, for starters. Then, you melt the dark chocolate, unsweetened chocolate and coconut oil in a double boiler. What's that all about? A double boiler is basically a saucepan with a bit of boiling water, and you nestle a heat-safe bowl over the circumference of the saucepan with the ingredients in it. Everything melts together gently over controlled heat, rather than in a saucepan itself or in the microwave, which isn't the best for combining ingredients like this and melting evenly.

Once you've done that, pour some of the melty chocolate into the muffin cups and refrigerate until it's set. Then, you top it with some peanut butter, and add more chocolate as the final layer. Sprinkle with cacao nibs if desired. Refrigerate again, until everything has set.

How to Store Chocolate Peanut Butter Cups

These keep best in the refrigerator in an air-tight container for up to a week. You can also freeze them in a similar container for up to 3 months. Freezing some right off the bat will guarantee you have what we like to refer to as "emergency chocolate" on hand. Future you will be so happy! Just make sure they're wrapped tightly if you do freeze them so they don't get freezer burned.

We've also pictured these peanut butter cups as a meal prep, too, if you want. Pack them up with some of your favorite snacky fruits and veggies and a handful of unsalted raw nuts. (Apples are especially good with both chocolate and peanut butter.)

Substitutions and Alterations

  • Peanut butter and chocolate are a classic combo, but feel free to use cashew or almond butter, or a seed butter.
  • Sprinkle the top with some unsweetened shredded coconut on a few or all of these cups.
  • Skip the cacao nibs if you can't find them or don't like them (they can be a bit bitter), or use a small amount of mini chocolate chips.
  • To make it a little fancy, use a nice flaky sea salt on top.
  • Add some chopped peanuts to the top in addition to the cacao nibs. Or, if you use cashew or almond butter instead, use chopped versions of those nuts. It adds some extra flavor and a nice crunch on top.
  • A smidge of vanilla extract (about ½ teaspoon or less) is never a bad idea when working with chocolate. Add it with the other ingredients when you melt the chocolate. Other extracts to play with include coffee or chocolate extract. (Yes, those things exist!)
  • Chunky peanut butter is also ok, if you want some texture.

Tip!

We recommend that you only use natural peanut butter that contains peanuts and salt (or no salt, if desired). This will produce the best results.

READ MORE: If you like this recipe, you're going to love these peanut butter chocolate bars!

Or maybe these Protein Peanut Butter Energy Balls?

Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups
Low Sugar Chocolate Peanut Butter Cups

Low Sugar Chocolate Peanut Butter Cups

Making your own peanut butter chocolate cups is easier than you’d think! Feel free to swap in your favorite nut or seed butters in place of peanut butter.
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Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 cups
Calories: 203kcal
Author: Nick Quintero

Ingredients

  • 9 ounces dark chocolate (72% cacao) finely chopped
  • 2 ounces unsweetened chocolate finely chopped
  • 1 tablespoon coconut oil
  • 6 tablespoon peanut butter smooth
  • cacao nibs to garnish, optional

Instructions

  • Line standard 12-cup muffin tin with paper cupcake liners. If desired, trim the cupcake liners to shorten, but it's not necessary.
  • Gently melt the dark chocolate, unsweetened chocolate, and coconut oil over a double boiler over low heat.
  • Spoon one tablespoon of melted chocolate into each muffin tin cavity. Use the back of the spoon to gently push the melted chocolate up the sides of the paper liner. Place muffin tin the fridge until the chocolate sets, about 10 minutes.
  • Spoon ½ tablespoon of peanut butter evenly into the chocolate cups, making sure there are no air bubbles. Spoon another tablespoon of melted chocolate over peanut butter. Sprinkle cacao nibs on top, if desired. Place muffin tin back in the fridge for another 10 minutes until chocolate is set.
  • Transfer peanut butter cups to an airtight container. Keep at room temperature (if it's not warm) or in the fridge until ready to eat for up to a week.
  • NOTES:• It's recommended that you use natural peanut butter that only contains two ingredients: peanuts and salt.

Notes

Nutrition for 1 out of 12 peanut butter cups:
4g Protein | 14g Carbs | 16g Fat | 3.5g Fiber | 6.6g Sugar | 203 Calories

Nutrition

Serving: 1cup | Calories: 203kcal | Carbohydrates: 14g | Protein: 4g | Fat: 16g | Fiber: 3.5g | Sugar: 6.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Sugar Chocolate Peanut Butter Cups blog

Sheet Pan Salmon Fajitas

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Healthy, gluten-free Tex Mex with Sheet Pan Salmon Fajitas

Fajitas are a popular dish in Mexican cuisine. Fajitas are versatile, simple, and flavorful - everything we love in a meal prep recipe! As you know, we make delicious meals more nutritious and diet-inclusive. Today, we're doing that with fajitas -- presenting you with Sheet Pan Salmon Fajitas! 

The fajitas dish history dates back to the 1930s and 40s when cowboys led the wild west of Texas. However, credit for the creation of fajitas goes to the Mexican ranch workers along the Rio Grande. Ranch workers received partial payment for their work in the form of food. After a day's work, ranchers received skirt steak - the toughest and least desirable part of a butchered steer. The workers made the best of the meat by cooking it up and serving it on a flour tortilla with onions and peppers. The term "fajita" comes from "faja," meaning belt or girdle - in this case, skirt. As time went on, fajitas turned into anything with meat and peppers stuffed in a flour tortilla. But today's fajitas sheet pan meal prep idea is gluten-free, so no flour tortillas here. We also swapped skirt steak for a juicy cut of salmon. Technically, these aren't fajitas -- but we won't tell if you don't. 

Sheet pan Salmon Fajitas

This sheet pan style fajita recipe adds a dose of healthy fats thanks to salmon along with antioxidant-rich veggies for a complete meal with easy cleanup!  

How long will Sheet Pan Salmon Fajitas last for?

When properly stored, Sheet Pan Salmon Fajitas will last for 3 to 4 days. Both the cooked salmon and vegetables will last at least 3 days in the refrigerator, so you can store them together. Store cooked salmon and vegetables in a shallow plastic airtight container. You can also portion the salmon and veggies to wrap in aluminum foil packets. 

Can Sheet Pan Salmon Fajitas be frozen?

Yes, you can freeze this sheet pan meal prep idea. Cooked salmon will last for 6-9 months in the freezer, no problem. If you plan on freezing this recipe, don't cook the vegetables all the way; you want them to still have their crunch when freezing. Since this is a sheet pan recipe and everything is cooked together, it's best if you only freeze the cooked salmon. Wrap each piece of salmon on parchment paper and store them in a freezer bag. 

Sheet pan Salmon Fajitas Ingredients:

For Salmon 

  • 1 lb. salmon, sliced into 4 pieces 
  • 2 teaspoon olive oil  
  • 1 tablespoon lime juice  
  • ½ teaspoon cumin 
  • ½ teaspoon chili powder  
  • ¼ teaspoon onion powder  
  • ¼ teaspoon sea salt  

For Vegetables 

  • 1 tablespoon olive oil  
  • 3 cups sliced bell peppers  
  • 1 cup sliced white button mushrooms  
  • 1 cup sliced sweet white onion  
  • ¼ teaspoon sea salt  
  • ⅛ teaspoon cracked black pepper  

For serving 

  • 8 gluten-free tortillas 
  • ⅓ cup cilantro  
  • 4 lime wedges 
  • ⅔ cup salsa  

We also love this Homemade Fajita Seasoning, if you'd like to try making it for yourself.

Sheet pan Salmon Fajitas

How do you make Sheet Pan Salmon Fajitas?

Here’s the fun part! The ease, short time, and hassle-free clean up make this sheet pan recipe a fun fajita fan favorite (say that five times fast for extra fun).

First things first - preheat your oven to 400 degrees and line a medium sheet pan (9" x 13" x 1") with parchment paper. If you haven't already done so, cut your salmon into four pieces and place them on the sheet pan skin side down. Then grab a small bowl and stir lime juice, olive oil, cumin, chili powder, onion powder, and sea salt together. Brush or spoon the seasoning mixture onto each piece of salmon. 

Once the salmon is prepped, grab a medium bowl and mix the onions, peppers, and mushrooms with olive oil, sea salt, and black pepper. Arrange the vegetables around the salmon and bake for 20 minutes. For added texture and burst of flavor, char the veggies; set your oven to broil for an additional 3-4 minutes. 

As your sheet pan meal cools, heat your tortillas, and get your salsa, lime wedge, & cilantro ready for a delicious gluten-free Tex Mex meal in under 35 minutes.

Sheet pan Salmon Fajitas

How to portion Sheet Pan Salmon Fajitas?

Our Sheet Pan Salmon Fajitas recipe gives you 4 healthy and savory meals. Grab four three-compartment meal prep containers and distribute tortillas with salsa, a lime wedge, & cilantro, salmon, and veggies. Your gluten-free tortillas go into the biggest compartment with lime, cilantro, and cupped salsa on top. Fill the two remaining compartments each with one piece of salmon and roasted peppers, onions, and mushrooms. 

More Sheet Pan Fajitas meal prep recipes:

This isn't our first sheet pan fajitas rodeo! Try these other mouth-watering sheet fajitas recipes - Sheet Pan Shrimp Fajitas and Sheet Pan Chicken Fajitas. You can also try similar sheet pan Mexican cuisine inspired recipes 

Sheet Pan Zesty Stuffed Poblano Peppers

Sheet Pan Chimichurri Chicken and Veggies

If you're looking for more sheet pan recipes in general, check out our favorite 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life)

Sheet pan Salmon Fajitas

Other tips for making Sheet Pan Salmon Fajitas:

  • As with any sheet pan recipe, do not overcrowd the pan. Doing so results in unevenly cooked food. 
  • If you want to char your vegetables, check the salmon first. Thoroughly cooked salmon is flaky with an internal temperature of 145 degrees. 
  • If you plan on freezing this recipe, make sure the salmon is completely cooled - no steam should be coming from it. Steam evaporating from the fish creates moisture, leading to bacteria. Thaw frozen salmon in the refrigerator for a few hours to overnight when you're ready to eat. 
  • Trader Joe's Brown Rice Gluten-Free Tortillas are some of the best gluten-free tortillas around! 
  • For more cuisine authenticity, make fresh salsa and tortillas. Make gluten-free tortillas with white rice flour and tapioca starch. 
Sheet pan Salmon Fajitas
Sheet pan Salmon Fajitas

Sheet Pan Salmon Fajitas

This sheet pan style fajita recipe adds a dose of healthy fats thanks to salmon along with antioxidant-rich veggies for a complete meal with easy cleanup!
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Prep Time: 10 minutes
Cook Time: 24 minutes
Total Time: 34 minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican
Keyword: gluten free, main dish, Meal Prep, Salmon, Sheet Pan
Servings: 4 meals
Calories: 478kcal
Author: Nick Quintero

Ingredients

For Salmon

  • 1 lb. salmon sliced into 4 pieces
  • 2 teaspoon olive oil
  • 1 tablespoon lime juice
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon sea salt

For Vegetables

  • 1 tablespoon olive oil
  • 3 cups sliced bell peppers
  • 1 cup sliced white button mushrooms
  • 1 cup sliced sweet white onion
  • ¼ teaspoon sea salt
  • ⅛ teaspoon cracked black pepper

For serving

  • 8 gluten-free tortillas
  • ⅓ cup cilantro
  • 4 lime wedges
  • ⅔ cup salsa

Instructions

  • Heat oven to 400ºF and line a medium sheet pan with parchment paper. Place salmon on baking sheet skin side down. In a small bowl, stir together olive oil, lime juice, cumin, chili powder, sea salt and onion powder. Brush or spoon mixture onto salmon. In a medium mixing bowl, add onions, bell pepper, mushrooms, olive oil, sea salt and black pepper. Arrange veggies around salmon. Bake for 20 minutes. Turn oven to broil and broil for 3-4 minutes longer to lightly char edges of vegetables.
  • Place 2 tortillas in large compartments of 4 MPOF white containers. Top each with a small sauce cup filled with salsa, a lime wedge and a few sprigs of cilantro. Place salmon in one small compartment and add vegetables to the second small compartment.

Nutrition

Calories: 478kcal | Carbohydrates: 35.6g | Protein: 41.2g | Fat: 19.8g | Fiber: 6.2g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Paleo Sweet Potato Casserole

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Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won’t leave with a taste of regret later. I wanted to try adding this dish to my meal prep this week but this casserole is great for a friendsgiving or family dinner. The hint of maple syrup compliments the walnut topping perfectly and the shredded coconut adds a whole new element to this sweet combination.

Get creative with this recipe and swap out walnuts for pecans or add some dried fruit to the mix. I know I could barely keep myself from eating this right away and I’m sure you’ll be anxiously awaiting your next bite of this yummy goodness.

Paleo-Sweet-Potato-Casserole-2

Paleo Sweet Potato Casserole

Not all sweet potato casseroles are created equal. This delicious combination is full of flavor, simple to make and won’t leave with a taste of regret later.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Side Dish
Cuisine: American
Diet: Gluten Free
Keyword: Sweet Potato
Servings: 6 servings
Calories: 244kcal
Author: Meowmeix

Ingredients

  • 4 ea sweet potatoes peeled and roughly chopped
  • 3 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoon cinnamon
  • Pinch nutmeg
  • Salt to taste
  • 1 cup walnuts chopped
  • ½ cup unsweetened coconut flakes chopped
  • 2 tablespoon coconut oil melted
  • 1 tablespoon grass-fed butter

Instructions

  • Peel the sweet potatoes
    peeled-sweet-potatoes
  • Bring hot water to a boil in a large saucepan. Add the sweet potatoes and cook for 15-25 minutes or until tender
    boiling-sweet-potatoes
  • Preheat the oven to 350 degrees F.
  • Drain boiling sweet potatoes & mash them up in the same pot. Keep the burner on and add 2 tablespoon maple syrup, vanilla, cinnamon, nutmeg and salt (add water if necessary). Mash until smooth.
    sweet-potatoes-in-casserole-dish
  • In separate small pan, melt the 2 tablespoon coconut oil and 1 tablespoon grass-feed butter. In a small bowl, toss it with the walnuts, coconut flakes and 1 tablespoon of maple syrup.
  • Place mashed sweet potatoes in a pan.
    sweet-potatoes-in-casserole

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1cup | Calories: 244kcal | Carbohydrates: 12g | Protein: 3g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Sodium: 4mg | Potassium: 153mg | Fiber: 3g | Sugar: 7g | Vitamin A: 100IU | Vitamin C: 0.4mg | Calcium: 39mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Paleo Blueberry Muffins

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Who says muffins can’t be healthy? Skip all the guilt when you bake these paleo blueberry muffins. I love these because they’re super easy to make and free from white flour. I subbed in coconut flour for the typically processed flour. The blueberries also help add the right amount of sweetness to these muffins.

These are also a perfect addition to any meal prep Sunday because they’re easy to make and batch well. You can eat them cold or reheat later.

Benefits of Paleo Blueberry Muffins

The best part of these paleo blueberry muffins? They’re free from refined or processed sugar! The sweetness comes primarily from the bananas and the added blueberries. The almond butter also adds a nice richness to them.

You can also make this recipe dairy free if you skip the grass-fed butter and go with olive oil instead.

Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 tablespoon serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. (source)

You will also find almond butter in this paleo blueberry muffin recipe. Almond butter is a great choice when it comes to healthy fat! Make sure to pick out a brand where the ingredients are only “almonds” or “almonds and sea salt”. Most brands will add sugar or canola oil or unnecessary inflammatory ingredients and preservatives. The only exception I make is that Trader Joe’s brand almond butter adds a little bit of cashews for sweetness, which is totally fine by me!

trader joes almond butter

P.S. If you’re not a blueberry lover, you can totally sub in another fruit or even dark chocolate chips if you’re feeling crazy!

paleo-blueberry-muffins-1

Paleo Blueberry Muffins

Skip all the guilt when you bake these paleo blueberry muffins. I love these because they’re super easy to make and free from white flour
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: blueberries, breakfast muffins, muffins
Servings: 12 servings
Calories: 129kcal
Author: Meowmeix

Ingredients

  • 3 ea eggs large
  • 3-4 ea bananas medium and mashed
  • ½ cup almond butter
  • ¼ cup grass-fed butter melted (or olive oi)
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • pinch of salt
  • 1 cup blueberries a handful per muffin

Instructions

  • Pre-heat oven to 350 degrees F. Spray muffin tins with oil.
  • Combine eggs, bananas, almond butter, melted butter and vanilla extract in a blender. Blend until smooth.
  • In a large bowl, add the wet mix plus coconut flour, cinnamon, baking powder, baking soda, and a pinch of salt. Stir well.
  • Spoon batter into muffin tins, ¾ full. Add blueberries.
  • Bake for 15-18 minutes or until golden. Cool for 10 minutes.

Notes

Recipe Credit: MeowMeix

Nutrition

Serving: 1muffin | Calories: 129kcal | Carbohydrates: 7g | Protein: 3g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 11mg | Sodium: 169mg | Potassium: 93mg | Fiber: 3g | Sugar: 2g | Vitamin A: 128IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sweet 'N Spicy Jalapeno Sausage Fried Rice

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Thank you to al fresco for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Sweet 'N Spicy Jalapeno Sausage Fried Rice

This Sweet 'N Spicy Jalapeno Sausage Fried Rice recipe comes together in less than 30 minutes thanks to the short ingredient list and the use of fully pre-cooked sausages and chicken breast. The sweet flavor of pineapple combined with the spicy flavor from the jalapeno sausages is guaranteed to have you coming back to this recipe again and again. 

Sweet 'N Spicy Jalapeno Sausage Fried Rice

If you've been hanging around here for a while, then you know that one thing we really love is sausages because they pack in so much flavor. The other thing we love? Time-saving tricks to make sure that we don't spend all day meal prepping.  Buying fully pre-cooked sausages like the ones we used here from al fresco take this recipe from 45-50 minutes to less than 30 minutes. More flavor + saving time? Where do we sign up?

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet 'N Spicy Jalapeno Sausage Fried Rice is a spin-off of a family favorite, Chicken Hawaiian. The original recipe calls for peppers, onion, chicken, pineapple, and cream of chicken soup. However, we didn't have any cream of chicken soup on hand (do people even buy that anymore?), so we decided to forgo the soup and add in some spicy al fresco jalapeno sausages for extra flavor instead! 

Boy, did we make the right move with that swap! The sweet pineapple works so nicely with the kick from the spicy jalapeno chicken sausages. Finished off with fresh cilantro and lime, it's like a trip for your taste buds.

Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet 'N Spicy Jalapeno Sausage Fried Rice Ingredients:

  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 medium red onion
  • 2 cups pineapple
  • 4 al fresco Spicy Jalapeno Chicken Sausage
  • 2 large chicken breast
  • 1 tablespoon avocado oil
  • ½ cup fresh cilantro
  • 6 cups riced cauliflower
  • 1 lime
  • 1 large avocado, optional
Sweet 'N Spicy Jalapeno Sausage Fried Rice
Sweet 'N Spicy Jalapeno Sausage Fried Rice

Sweet N Spicy Jalapeno Sausage Fried Rice

This Sweet 'N Spicy Jalapeno Sausage Fried Rice recipe comes together in less than 30 minutes thanks to the short ingredient list and the use of fully pre-cooked sausages and chicken breast. The sweet flavor of pineapple combined with the spicy flavor from the jalapeno sausages is guaranteed to have you coming back to this recipe again and again. 
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Chicken, Sausage
Servings: 4 meals
Calories: 376kcal
Author: Nick Quintero

Ingredients

  • 1 medium red bell pepper diced
  • 1 medium yellow bell pepper diced
  • 1 medium red onion diced
  • 2 cups fresh pineapple cut into desired size chunks
  • 4 al fresco Spicy Jalapeno Sausages cut into ½ inch rounds
  • 2 large Chicken Breast cooked and cut into bite size pieces (ours was 14 ounces)
  • 1 tbs avocado oil or oil of choice, divided
  • ½ cup Fresh cilantro
  • 6 cups riced cauliflower
  • 1 lime qaurtered
  • 1 medium Avocado optional
  • salt & pepper if desired

Instructions

  • Heat ½ tablespoon of avocado oil in a skillet over medium heat.
  • Add in your riced cauliflower and cook (mixing every minute or so) until golden brown. Remove from the pan and set aside.
  • Add your remaining ½ tablespoon avocado oil to the pan.
  • Add in your peppers and onion. Cook 3 minutes.
    Sweet 'N Spicy Jalapeno Sausage Fried Rice
  • Add your sliced al fresco Spicy Jalapeno Chicken sausage and diced chicken to your vegetables. Saute in the pan until the spicy jalapeno sausages and chicken are heated through.
  • Add in your pineapple and cook for 2 minutes.
  • Laslty, add your riced cauliflower back into the pan and toss gently. Cover and let reheat for 3-4 minutes.
    Sweet 'N Spicy Jalapeno Sausage Fried Rice in pan
  • Toss in fresh cilantro, salt, and pepper, if desired.
  • Serve with a squeeze of fresh lime juice and sliced avocado.

Notes

Nutrition for 1 out of 4 servings (not including optional avocado):
45.6g Protein | 26.4g Carbs | 12.3g Fat | 6.4g Fiber | 376 Calories

Nutrition

Serving: 1meal | Calories: 376kcal | Carbohydrates: 26.4g | Protein: 45.6g | Fat: 12.3g | Fiber: 6.4g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Sweet-'N-Spicy-Jalapeno-Sausage-Fried-Rice-777x431

Yummy Bacon Burger Bowls

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Easy 10min Bacon Burger Bowls. They are fun, easy to make and best of all, super healthy! It contains Sautéed onions, crispy bacon, pickles, tomatoes, red onion and cheesy. Its amazing!

Bacon Burger Bowl Ingredients

Bacon Burger Bowls

Easy 10min Bacon Burger Bowls. They are fun, easy to make and best of all, super healthy! It contains Sautéed onions, crispy bacon, pickles, tomatoes, red onion and cheesy. Its amazing!
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Bacon, Beef
Servings: 4 meals
Calories: 511kcal
Author: Meal Prep Mondays

Ingredients

  • 1 lb ground beef
  • 8 slices of bacon
  • 1-2 tablespoon bacon fat or other cooking fat
  • 1 medium onion diced
  • Sea salt
  • ¼ teaspoon chipotle powder
  • ¼ teaspoon garlic powder
  • 1 cup cherry tomatoes
  • Sliced dill pickles

Instructions

  • In a large skillet, cook the bacon until crisp, remove to drain and cool. Reserve 1-2 tablespoon of the bacon fat and lower the heat to medium.
  • Add the onions to the hot skillet and cook until softened. Push veggies to the side and add the beef and sprinkle everything with sea salt, chipotle powder and garlic powder.
  • Stir beef to brown and mix in with the onions. Once beef is browned, remove from heat.
  • To assemble the bowls, layer your greens with the beef mixture, tomatoes, pickles, cheese, and bacon. Enjoy!

Nutrition

Serving: 1meal | Calories: 511kcal | Carbohydrates: 2g | Protein: 25g | Fat: 44g | Saturated Fat: 16g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 1g | Cholesterol: 113mg | Sodium: 385mg | Potassium: 480mg | Fiber: 1g | Sugar: 1g | Vitamin A: 237IU | Vitamin C: 9mg | Calcium: 28mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Burger Bowl 2

Instant Pot Honey Sesame Chicken

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Our Instant Pot Honey Sesame Chicken is savory, simple, nutritious, and delicious! This chicken meal prep recipe makes staying healthy a cinch, even with a busy lifestyle. Instant pot honey sesame chicken also gives you the authentic taste of Chinese takeout without the extra spending and calories. If you're looking for something simple, quick, and doesn't require a lot of clean-up, keep reading!

Instant Pot Honey Sesame Chicken

Dinner is ready in less than 30 minutes with this freezer-friendly honey-sesame chicken. Simply freeze diced chicken and marinade in a zip-top bag, thaw, and dump in the instant pot for an ultra-tender and flavorful dinner that beats takeout! 

How long will Instant Pot Honey Sesame Chicken last for?

Instant Pot Honey Sesame Chicken will last 4 days in the refrigerator. The best way to store cooked chicken is to use shallow, airtight containers for maximum freshness. 

Can Instant Pot Honey Sesame Chicken be frozen?

Yes, you can freeze instant pot honey sesame chicken. The best part of this chicken meal prep recipe is that it's freezer-friendly and saves time preparing lunch or dinner. To freeze, store your diced chicken and marinade in a labeled freezer bag. Thaw instant pot sesame chicken in the fridge overnight when you're ready to enjoy it. Once cooked, the chicken meal prep recipe will last for up to 6 months in the freezer. 

Instant Pot Honey Sesame Chicken

Instant Pot Honey Sesame Chicken Ingredients:

For Chicken  

  • 1 ½ lbs. diced chicken breast  
  • ½ cup coconut aminos 
  • ⅓ cup chicken stock  
  • ¼ cup honey 
  • 2 tablespoon toasted sesame oil  
  • 2 tablespoon chopped green onion + extra for serving  
  • 1 teaspoon minced garlic  
  • 1 tablespoon toasted sesame seeds + extra for serving  
  • 1 tablespoon gluten-free flour (optional) 

For Serving   

  • 5 cups cooked white rice  
Instant Pot Honey Sesame Chicken

How do you make Instant Pot Honey Sesame Chicken?

Instant Pot Honey Sesame Chicken is done in less than 30 minutes and uses very few kitchen supplies for cooking and storing. Instant pot cooking is always easy, and this chicken meal prep recipe is no different!

All you need to do is combine chicken and marinade and cook it in your instant pot on "manual" for 15 minutes. As the chicken cooks, cook some white rice or pull out some Cilantro Lime Cauliflower Rice. Plate the rice first, then top the rice with your sweet & savory honey sesame chicken. That's it! We told you this was simple. 

Instant Pot Honey Sesame Chicken

How to portion Instant Pot Honey Sesame Chicken?

This chicken meal prep recipe yields four meals that you store in 4 MPOF meal prep containers. Divide your rice into the containers and top with honey sesame chicken. 

Instant Pot Honey Sesame Chicken
Instant Pot Honey Sesame Chicken

More instant pot chicken meal prep recipes:

Instant Pot Chicken Enchilada Soup

Instant Pot Cashew Chicken

Instant Pot Ranch Chicken

Instant Pot Moroccan Chicken Meal Prep

BBQ Pulled Chicken Stuffed Sweet Potatoes

Chicken Carnitas Nachos

Instant Pot Honey Sesame Chicken

Other tips for making Instant Pot Honey Sesame Chicken:

  • If your honey sesame chicken isn’t frozen, let your chicken and marinade sit in the refrigerator for at least 2 hours so the flavors can soak into the chicken. 

  • Use a nonporous surface for dicing your raw chicken breast. Stick to cubes that are only 1-inch thick.

  • You can cook the chicken breast and cube it after it’s cooked. 
  • Bonus, this would be amazing with a side of Padron Peppers too. Just use the white 3-compartment meal prep containers to keep everything separate.
Instant Pot Honey Sesame Chicken

Instant Pot Honey-Sesame Chicken

Dinner is ready in less than 30 minutes with this freezer-friendly honey-sesame chicken. Simply freeze diced chicken and marinade in a zip-top bag, thaw, and dump in the instant pot for an ultra-tender and flavorful dinner that beats takeout!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: dinner, Lunch, Main Course
Cuisine: Chinese
Keyword: Chicken, gluten free
Servings: 4
Calories: 665kcal
Author: Nick Quintero

Equipment

  • Insant Pot

Ingredients

For Chicken

  • 1 ½ lbs. diced chicken breast
  • ½ cup coconut aminos
  • ⅓ cup chicken stock
  • ¼ cup honey
  • 2 tablespoon toasted sesame oil
  • 2 tablespoon chopped green onion + extra for serving
  • 1 teaspoon minced garlic
  • 1 tablespoon toasted sesame seeds + extra for serving
  • 1 tablespoon gluten-free flour optional

For Serving

  • 5 cups cooked white rice

Instructions

  • Combine ingredients for the chicken in a 1-gallon zip-top bag except for the flour. Freeze until use. Thaw 24 hours in the refrigerator before using.
  • Add chicken and sauce to the instant pot. Lock lid and close vent valve. Press manual setting and set for 15 minutes. When the timer goes off allow pressure to naturally release before opening the vent valve.
  • Remove lid and use a slotted spoon to serve chicken over rice in 4 MPOF black containers.
  • To thicken sauce: press sauté setting on instant pot and gradually whisk in flour. Simmer 4-5 minutes. Press cancel. Drizzle sauce over chicken and garnish with extra sesame seeds and green onion. Refrigerate until enjoying.

Video

Nutrition

Calories: 665kcal | Carbohydrates: 82g | Protein: 55g | Fat: 11g | Sodium: 695mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Instant Pot Honey Sesame Chicken
Instant Pot Honey Sesame Chicken

20 Minute Paleo Thai Almond Butter Turkey Meatballs

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20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs are a combination of lean ground turkey with a sweet & savory Thai inspired sauce. Baked to juicy perfection. Gluten Free. 

20 Minute Paleo Thai Almond Butter Turkey Meatballs

Thai meals are the perfect blend of salty, sweet, spicy, and sour flavors in a way that leaves you wanting more, don’t they? If you agree, you’ll love our almond butter turkey meatballs! We don’t mind eating this entree for lunch or dinner all week because it’s THAT good. Thai cuisines prove that different flavors can bring out the winning combination that’s second to none.

Our Thai almond butter turkey meatballs are the ultimate weeknight dinner because the entire recipe will be on your table in 20 minutes. We appreciate a bonkers good sauce, and this meatball meal prep recipe has it! How can red curry paste, almond butter, and coconut milk not make a perfect combo? Then talk about healthy and good fats for the win! Our almond butter meatballs offer juiciness and tenderness that's heavenly, making every part of the meal a pleasant experience. Doesn't this combination sound delicious already? You have every reason to salivate.

This meatball meal prep dish uses lean turkey, which contains vitamin B and high-quality protein that support muscle growth. Our almond butter turkey meatballs are also a delicious option for people on the paleo diet. 

Are you ready for some meatballs??!

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How long will 20 Minute Paleo Thai Almond Butter Turkey Meatballs last for?

Almond butter turkey meatballs will last for up to four days in the fridge. The meatballs and almond butter sauce can remain in the refrigerator for around 3-4 days if stored properly. You can pop them in the microwave for one minute or longer if you’re in a hurry or reheat them in the oven if you have the time. Another good way to reheat is on the stove. To reheat in the oven, put the meatballs in a baking dish and cover with aluminum foil. Bake in the oven at 350 degrees Fahrenheit until the edges start bubbling. Use a skillet to reheat your almond butter turkey meatballs on the stove, or reheat them in a sturdy, microwavable meal prep container. 

Can 20 Minute Paleo Thai Almond Butter Turkey Meatballs be frozen?

Because both the meatballs and Thai Almond Butter sauce freeze well, the meatball meal prep makes for a perfect freezer-friendly meal - save time and money! Use an airtight freezer-friendly container and put both the sauce and meatballs in the container. You can also use a labeled heavy-duty freezer bag for storage. This meatball meal prep combo can remain in the freezer for about 2-3 months. The sooner you consume it, the better it will taste when you reheat it. 

FYI: Maintaining a constant freezer temperature ensures the meatballs and sauce don't lose their flavor.

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How do you make Almond Butter Turkey Meatballs?

Let's be honest and oh so relieved! Meatball meal prep recipes are one of the most leisurely meals because they offer endless possibilities. If you're pondering on what to provide your family for an evening dinner, our delicious almond butter turkey meatballs are your go-to and all-time favorite delicacy.

First things first, preheat the oven to 425 degrees Fahrenheit. As the oven heats up, start mixing all of your ingredients needed to make the Thai Almond Butter sauce. Make the sauce, and then put one-quarter cup sauce in the bottom of a cast-iron skillet. The next step is the fun part - making the meatballs! Mix all of the meatball ingredients together and make good-sized meatballs (make at least 8 meatballs for four meals). Do not over mix your meatballs! If you overmix your almond butter meatballs, they become dense. Dense meatballs are too heavy and have less juiciness. We want all the meatball juice!

Now, place the meatballs into a skillet and top with the remaining Thai sauce. Put the meatballs in the oven to bake for around 12 minutes, or until when the meatballs cook through. Don't you want to dig in already? Don’t wait too long before filling your plate with these delicious meatballs! You have to test the final product, right?

Complete the meal by serving the almond butter turkey meatballs over cauliflower rice with shredded carrots, chopped almonds, and cilantro. 

Pro-tip: Cook and stash some cauliflower rice ahead of time.

20 Minute Paleo Thai Almond Butter Turkey Meatballs

How to portion 20 Minute Paleo Thai Almond Butter Turkey Meatballs?

You can serve these almond butter turkey meatballs over cauliflower rice into our GoodCook® Meal Prep Bowls once the meal is ready. Add shredded carrots, chopped almonds, and cilantro. What a way to enjoy all the good and fresh flavors in one sitting, easy peasy!

More Meatball meal prep recipes:

Other tips for making 20 Minute Thai Almond Butter Turkey Meatballs:

  • Making meatballs beforehand saves time. Remember to put them in the refrigerator for freshness and marinating.
  • Substitute the ground turkey with either chicken or pork. This meatball meal prep recipe didn't use any binders. Hence when using chicken, you won't need either. If you decide to use pork, add one egg to the mixture because it will help hold the fatty pork together when baking in the oven. Keep in mind that fattier meats prevent you from over-mixing your meatballs. 
  • You can serve over sautéed zucchini, shiitake mushrooms, and summer squash or roasted and steamed broccoli.
  • You can also enjoy our almond butter turkey meatballs with roasted favors like our vegetarian Cobb salad. 
20 Minute Paleo Thai Almond Butter Turkey Meatballs
20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs

20 Minute Paleo Thai Almond Butter Turkey Meatballs are a combination of lean ground turkey with a sweet & savory Thai inspired sauce. Baked to juicy perfection. Guten Free. Low Carb.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 8 minutes
Cook Time: 12 minutes
Total Time: 20 minutes
Course: Main Dish
Cuisine: Asian, Thai
Keyword: Beef, Meal Prep, paleo, Turkey
Servings: 4 servings
Calories: 391kcal
Author: Nick Quintero

Ingredients

  • 1 pound ground turkey breast
  • Garlic Powder to taste
  • onion powder to taste
  • Ground Ginger to taste
  • ¾ cup coconut milk full fat
  • ½ cup Almond Butter
  • 2 tablespoon red curry paste
  • 1 tablespoon coconut vinegar
  • 1 tablespoon Coconut Aminos
  • ⅛th teaspoon liquid stevia (or 1 tbs coconut sugar)
  • squeeze fresh lime juice

Instructions

  • Preheat oven to 425 degrees F
  • Mix together all Thai Almond Butter sauce ingredients
  • Place ¼ cup sauce in the bottom of a cast iron skillet
  • Mix together all ingredients for meatballs and roll into desired size meatballs (do not overmix or the meatballs will become dense)
  • Place meatballs into cast iron skillet
  • Top with remaining sauce
  • Bake for ~12 minutes or until meatballs just cooked through
  • Serve overcauliflower rice with shredded carrots, chopped almonds and cilantro

Video

Notes

WW Smart Points= Green:13  Blue:11  Purple:11
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1 out of 4 servings (without optional items):
Protein: 36g Carbs: 10g Fat: 19g

Nutrition

Serving: 1meal | Calories: 391kcal | Carbohydrates: 10g | Protein: 36g | Fat: 19g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!