Paleo Meal Prep

Name: Air Fryer Paleo Egg Rolls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 8 coconut wraps; 4 oz. boneless skinless chicken breast; 2 cups finely chopped green cabbage; 1/2 cup grated carrot; 1/3 cup finely chopped green onion; 1 tbsp sesame oil; 2 tbsp coconut aminos; 1 tsp minced garlic; 1/2 tsp grated ginger; 1/2 cup coconut aminos; 2 tbsp toasted sesame oil; 1 tbsp lime juice; 1 tbsp raw honey; 4 cups snap peas; 1 tbsp toasted sesame oil; 1 tbsp coconut aminos; 1/2 tsp minced garlic; 1/4 tsp chili flakes; 1/4 tsp sesame seeds

Wondering what to eat on the Paleo diet? Explore Meal Prep on Fleek's easy and delicious Paleo recipes—all absolutely free! Our recipes are a fast, affordable, and healthy.

From Paleo Pulled Pork Sliders to Bacon Wrapped Chicken, these paleo meal prep recipes are exactly what you need to keep your meal prep flavors on point this week. Check out more easy recipes at MealPrepOnFleek.com

Air Fryer Egg Rolls

September 27, 2022 by Nick Quintero Leave a Comment

Learn How To Make Air Fryer Egg Rolls

Egg Rolls are usually deep-fried appetizers that pack on more calories that you’d like for a few small but delicious bites. But if you take everything you love about these famous Chinese takeout teasers and swap out the gluten, calories, oil and trip to the restaurant, you can have a delicious and delightful mini meal made in minutes right at home. Enter our Air Fryer Egg Rolls recipe!

Are you ready to make these gluten-free egg rolls yourself? In this recipe, we’ll walk you through what it takes to cook them up crisply using Paleo-friendly coconut wrappers. They air-fry without oil in minutes and fill you up lightly with a veggie and chicken filling. It’s a meal-prep recipe with plenty of nostalgia and minimal fuss.

Ditch takeout and make these gluten-free air fryer egg rolls that cook up crisp using Paleo-friendly coconut wrappers. They fry in just 3 minutes with a veggie and chicken filling that keeps you feeling full.

How long will Air Fryer Egg Rolls last for?

Properly stored in a well-sealed container, prepared Air Fryer Egg Rolls will last 3 to 4 days in the fridge. You can prep the snap peas as well or portion them in your meal prep container straight from the freezer or fridge.

Can Air Fryer Egg Rolls be frozen?

Freezing cooked egg rolls is easy for a few days, weeks, or even longer. Make sure to give them 1-2 hours to cool down before putting them in the freezer. When you’re ready to reheat them, take the frozen egg rolls out of the freezer and reheat them in the air fryer, the microwave, or the toaster oven.

Air Fryer Egg Rolls Ingredients:

For Eggrolls

8 coconut wraps
1 4 oz. boneless skinless chicken breast
2 cups finely chopped green cabbage
½ cup grated carrot
⅓ cup finely chopped green onion
1 tablespoon sesame oil
2 tablespoon coconut aminos
1 teaspoon minced garlic
½ teaspoon grated ginger

For Dipping Sauce

½ cup coconut aminos
2 tablespoon toasted sesame oil
1 tablespoon lime juice
1 tablespoon raw honey

For Snap Peas

4 cups snap peas
1 tablespoon toasted sesame oil
1 tablespoon coconut aminos
½ teaspoon minced garlic
¼ teaspoon chili flakes
¼ teaspoon sesame seeds

How do you make Air Fryer Egg Rolls?

Prep your filling of chicken, cabbage, onion, carrots, ginger, garlic and coconut aminos take about 5 minutes before you get to the unique part of your preparation: rolling them up.

With your filling ready, roll scoops of ¼ cup of egg roll filling into each single coconut wrap. Roll them, and place the first four egg rolls in the air fryer basket for 3 minutes at 300ºF, seam side down. Repeat with the second set of four egg rolls.

Finally, fry the snap peas in 1 tablespoon of sesame oil with garlic for 5 minutes, followed by letting them sauté a bit longer: seven to eight minutes.

How to portion Air Fryer Egg Rolls?

Divide snap peas between 4 small compartments of 4 MPOF teal Dual Compartment Meal Prep Containers. Place 2 egg rolls in the large compartment along with 1 small dipping cup with sauce.

More Egg Roll Inspired meal prep recipes:

Go big with 25 Air Fryer Recipes That Will Change The Way You Meal Prep
Five 5-Minute Bento Box Ideas will pack a big punch in a small box
Get under 300 calories with Peach Summer Rolls with Tahini Dipping Sauce

Other tips for making Air Fryer Egg Rolls:

Spring for organic chicken, carrots and onions and snap peas if your grocer has them or from your local farmers market
If you’re adventurous, replace the honey in the dipping sauce with maple syrup for a unique twist of a dip
If you know you are going to freeze the snap peas, blanch them by scalding the peas in boiling water for 1-2 minutes. Blanching stops enzyme actions from causing the snap peas to lose flavor, color and texture.

Air Fryer Paleo Egg Rolls

Ditch takeout and make these gluten-free air fryer eggrolls that cook up crisp using Paleo friendly coconut wrappers. They fry in just 3 minutes with a veggie and chicken filling that keeps you feeling full.

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Prep Time: 15

Cook Time: 30

Total Time: 45

Course: dinner, Lunch, Main Dish

Cuisine: Asian

Keyword: dinner, lunch, Meal Prep, paleo

Servings: meals

Calories: 404kcal

Author: Nick Quintero

Equipment

Air Fryer

Ingredients

For Eggrolls

8 coconut wraps
4 oz. boneless skinless chicken breast
2 cups finely chopped green cabbage
½ cup grated carrot
⅓ cup finely chopped green onion
1 tablespoon sesame oil
2 tablespoon coconut aminos
1 teaspoon minced garlic
½ teaspoon grated ginger

For Dipping Sauce

½ cup coconut aminos
2 tablespoon toasted sesame oil
1 tablespoon lime juice
1 tablespoon raw honey

For Snap Peas

4 cups snap peas
1 tablespoon toasted sesame oil
1 tablespoon coconut aminos
½ teaspoon minced garlic
¼ teaspoon chili flakes
¼ teaspoon sesame seeds

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Instructions

Stir together ingredients for dipping sauce in a small bowl and divide between 4 small dipping cups. Heat 1 tablespoon of sesame oil over medium-high heat in a cast iron skillet for 3 minutes. While pan heats, finely chop chicken into very small pieces. Add chicken to pan and brown for 3 minutes, stirring occasionally. Add cabbage, onion, carrots, ginger, garlic and coconut aminos to pan and cook for 5 minutes longer, stirring regularly. Turn heat off and cool mixture for 5 minutes.
Place 1 coconut wrapper on a clean work surface in a diamond shape. Scoop ¼ cup of filling onto wrapper about ⅓ of the way from the bottom. Roll from the bottom of the wrapper toward the top folding the bottom over the filling. Fold the sides in and continue to snugly roll to the top. Continue with remaining wrappers and filling to make 8 eggrolls.
Place 4 eggrolls in the basket of air fryer, seam side down. Fry eggrolls at 300ºF for 3 minutes. Repeat with remaining 4 eggrolls.
Heat 1 tablespoon of sesame oil in a medium skillet over medium heat. Add garlic and snap peas and sauté for 5 minutes. Stir in coconut aminos and chili flakes. Cover and sauté for 7-8 minutes longer. Sprinkle sesame seeds on top.
Divide snap peas between 4 small compartments of 4 MPOF teal containers. Place 2 eggrolls in the large compartments along with 1 small dipping cup with sauce.

Video

Nutrition

Calories: 404kcal | Carbohydrates: 35.7g | Protein: 10.3g | Fat: 23.8g | Fiber: 7.4g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Chicken Fajitas

January 3, 2023 by Nick Quintero 9 Comments

Simplify prep and clean up with these sheet pan chicken fajitas, which are ready in a flash! They're great for all kinds of diets!

Sheet Pan Chicken Fajitas Bowl

Let the oven do all of the work for these chicken fajitas. All you need is one pan and about 20 minutes to have a healthy and wholesome meal prep ready for the entire week! No takeout is needed; this dish is way better. Plus, it makes your Sunday meal prep easy-peasy. Cook once, eat four times—so much wisdom in this! And we are all about finding sheet pan recipes that work great during the week. (Try these Sheet Pan Salmon Fajitas next!)

This recipe is great for those following a low-carb diet. You can serve as is or with keto tortillas. It's also paleo-friendly, gluten-free, dairy-free, and Whole30 compliant! Our only recommendation? Say, "Yes, I'll take the guacamole, please." Because we all know that avocados are life, no matter what kind of dietary plan you're following.

Sheet Pan Chicken Fajitas Ingredients

Who wouldn't want to eat fajitas for lunch all week? Or dinner! Here's what you need:

1 ½ pounds chicken breasts
1 tablespoon olive oil
1 tablespoon taco seasoning
3 bell peppers, any color, sliced
1 onion, sliced
Limes, for serving

How to Make Chicken Fajitas

This couldn't be easier. Slice everything up and toss it with taco seasoning and olive oil. Then, load it onto the sheet pan, which you've also greased with a little bit of oil, and bake for less than a half an hour. It's really that quick. Clean-up is a snap because you're basically only washing a knife, a cutting board and, once the meal is prepped or served, the sheet pan. Seriously.

Substitutions and Alterations

Feel free to use chicken thighs instead of chicken breasts.
Add fresh herbs at the end like chopped cilantro.
Use a red onion for something a little sweeter, or a Vidalia onion for the sweetest onion.
Kick up the heat and use a few shishito peppers if desired; not all of them are spicy but some are. It's an adventure!

How to Serve Sheet Pan Chicken Fajitas

Granted, we like this for a weeknight meal for all the aforementioned reasons. But there's no reason why you can't double or triple this (get more sheet pans, you'll need 'em!) recipe and serve it for a party. Put out all the fixins on the side so people can load up with the toppings they want, like sour cream, pico de gallo, cheddar and/or Monterey jack cheeses, chopped cilantro and, of course, guacamole. (Any kind of salsa would work, though, if you don't have pico. Skip the tortillas or opt for gluten-free or low-carb ones as needed. Or serve with regular rice or cauliflower rice.

How to Store Chicken Fajitas

Once they're prepped, this recipe will keep for up to 4 days in a sealed and airtight container in the fridge. Just reheat gently in the microwave or on the stovetop with a little bit of olive oil in the pan. You can also freeze these in an airtight zip-close plastic bag. Defrost overnight in the refrigerator and then reheat as directed. This kind of meal prep takes well to the freezer.

Sheet Pan Chicken Fajitas

Simplify prep and clean up with these sheet pan chicken fajitas and let the oven do all the work. They're ready in a flash and great for all kinds of diets!

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Prep Time: 10

Cook Time: 25

Total Time: 35

Course: Lunch, Main Dish

Cuisine: Mexican

Keyword: Chicken, Meal Prep

Servings: servings

Calories: 276.67kcal

Author: Nick Quintero

Ingredients

1.5 lbs chicken breasts boneless, skinless
olive oil
1 tablespoon taco seasoning
3 ea bell peppers sliced
1 ea onion sliced thinly
Fresh limes

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Instructions

Preheat oven to 400ºF and grease a large rimmed baking sheet.
Slice chicken into strips and season to coat with half of the taco seasoning. Lightly drizzle seasoned chicken with half of the olive oil and transfer to the baking sheet.
Add the sliced veggies to the sheet and drizzle with a little olive oil and the rest of the taco seasoning, if desired.
Bake at 400ºF until chicken strips are cooked through and the veggies are tender, about 20-25 minutes.
Remove from oven and squeeze fresh lime juice over the whole pan. Serve as desired in tortillas or over cauliflower rice.
Optional: Serve with *gluten-free tortillas* or cauliflower rice, pico, guacamole

Video

Notes

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

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Pumpkin Mustard Stuffed Cabbage

October 10, 2022 by Nick Quintero Leave a Comment

These Whole30 Pumpkin Mustard Stuffed Cabbage rolls are hearty, healthy, and inexpensive to make! This version gets its flavor from a pumpkin mustard sauce for a high-protein, low-carb and gluten-free dish everyone will enjoy!

If you haven't cooked a whole lot with cabbage, you're in for a treat. This recipe for Whole30 pumpkin mustard stuffed cabbage may make you a believer. It's so good, you'll wonder why you've only had cabbage in coleslaw or sauerkraut before. Seriously.

The flavors here aren't too dissimilar from what you may have had in other stuffed cabbage recipes, but instead of tomato sauce, it uses pumpkin mustard.

The Benefits of Cabbage

What's even better is that this recipe is economical, too. Cabbage isn't expensive and it keeps forever in your crisper, which means you'll be able to make this at a moment's notice.

As for the other ingredients? They're mostly pantry staples, with the exception of cauliflower and ground beef.

Substitutions and Alterations

You'll need cabbage, but you can use red or green cabbage. Admittedly, the latter works better, simply because heads of green cabbage tend to be larger. And that's important because you'll need enough surface area to stuff them with all these delicious ingredients, and roll them up. Then, they'll get nestled in the pot and simmer away.

If you can't find the pumpkin mustard sauce we've specified in this recipe, combine ½ cup pumpkin puree (NOT pumpkin pie puree!) in a small bowl with 2 to 3 tablespoons of both Dijon mustard and apple cider vinegar. Add a little salt and pepper to taste and stir until it's all integrated. You'll have what you need for these pumpkin mustard stuffed cabbage rolls.

READ MORE: Do you love pumpkin? Try our Crockpot Pumpkin Chili Meal Prep!

Whole30 Pumpkin Mustard Stuffed Cabbage Ingredients:

Ingredients

6-8 large cabbage leaves
3 cups grated cauliflower
1 tbsp. ghee
¾ cups onion, diced
1 lb. ground beef
1 whole eggs, whisked
1 tsp. kosher salt
½ tsp. freshly ground black pepper
1 tsp. ground cinnamon
½ tsp. garlic powder
½ tsp. nutmeg
¾ bottle Pumpkin Mustard
Hemp seeds, optional

If you aren't enjoying these right away you can evenly divide them into your meal prep containers and enjoy them for lunch during the week!

Whole30 Pumpkin Mustard Stuffed Cabbage Meal Prep Recipe

Whole30 Pumpkin Mustard Stuffed Cabbage

Whole30 Pumpkin Mustard Stuffed Cabbage rolls are hearty, healthy and inexpensive to make! This version has a flavorful twist with a pumpkin mustard sauce. High protein, low carb and gluten free. This is one recipe everyone will enjoy!

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Prep Time: 30

Cook Time: 45

Total Time: 1 15

Course: Lunch, Main Dish

Cuisine: American

Diet: Gluten Free

Keyword: Beef, Meal Prep

Servings: servings

Calories: 277kcal

Author: Nick Quintero

Ingredients

6-8 large cabbage leaves
3 cups cauliflower grated
1 tbs ghee
¾ cup onion diced
1 pound ground beef lean ground
1 large egg whisked
1 tsp Sea Salt
½ teaspoon black pepper
1 teaspoon ground cinnamon optional
½ teaspoon Garlic Powder
½ teaspoon ground nutmeg optional
¾ bottle pumpkin mustard
hemp seeds optional

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Instructions

Boil cabbage leaves about 2 minutes or until soft. Set aside to cool.
Preheat oven to 350 degrees F.
Cook beef, onions, and seasonings with ghee in a medium skillet until no pink remains. Drain any fat. Add in rice cauliflower and egg.
Spread a very thin layer of the pumpkin mustard sauce into the bottom of a lined pan.
Remove any thick stem on cabbage leaves. Lay the cabbage leaf flat and add ⅓ cup filling to the center of the leaf.
Roll cabbage leaf up like a burrito. Repeat with remaining cabbage.
Pour remaining pumpkin mustard sauce over the cabbage and cover tightly with foil.
Bake 45-50 minutes. Let cool 15 minutes before serving.
Top with hemp seeds, if desired.

Video

Notes

Nutrition for 1 out of 6 servings:

20g Protein, 11g Carbs, 17g Fat

Nutrition

Serving: 1serving | Calories: 277kcal | Carbohydrates: 11g | Protein: 20g | Fat: 17g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Arugula Pesto Shrimp Meal Prep

March 21, 2020 by Nick Quintero Leave a Comment

If you are a seafood lover, this pesto shrimp meal prep recipe will provide extra deliciousness to your day! Our lip-smacking sheet pan arugula pesto shrimp meal prep recipe contains two ingredients, and everything else cooks on one pan. Zucchini and shrimp are a great combo and go-to meal when you don't have much cooking time. Because the flavors are irresistible and it's not a complicated dish, you can cook this meal after a long day working, with the kids, or running errands.

Fun fact: Did you know arugula is healthier than most veggies because it's high in magnesium, calcium, and potassium?

Fresh arugula is blended with macadamia nuts for an herby pesto that dresses up shrimp. Baked on a sheet pan with zucchini, this under 20-minute meal is one everyone should have in their meal prep rotation!

How long will Sheet Pan Arugula Pesto Shrimp Meal Prep last for?

Arugula pesto shrimp can last for 3-4 days in the refrigerator when properly stored. To maximize the taste and freshness, wrap nicely using heavy-duty aluminum foil or use shallow and airtight high-quality containers.

Can Sheet Pan Arugula Pesto Shrimp Meal Prep be frozen?

Sheet pan arugula pesto shrimp freezes perfectly! For easy reheating, store this shrimp meal prep recipe in a glass meal prep container. Otherwise, use a freezer-friendly, BPA free plastic storage container. And, don’t cook the zucchini and squash all the way through. Doing so will result in soggy veggies when thawed. You can keep arugula pesto shrimp frozen for up to 12 months.

Sheet Pan Arugula Pesto Shrimp Meal Prep Ingredients:

1 lb. shrimp, cleaned and deveined

1 cup arugula, fresh

½ cup raw macadamia nuts

⅛ cup extra virgin olive oil

2 medium zucchinis, sliced into coins

½ tsp. garlic powder

salt and pepper to taste

How do you make Sheet Pan Arugula Pesto Shrimp Meal Prep?

We love this pesto shrimp meal prep because, like all sheet pan meals, the oven does most of the work. The only time you spend cooking is for about 10 minutes to prep the food. If you don’t have or need a new sheet pan, we recommend our Good Cook® essential sheet pan.

When you’re ready to get cooking, preheat the oven to 350 degrees Fahrenheit and line your sheet pan with parchment paper. We need a large cooking area for the food, so opt for at least a 9 x 13 inch sheet pan. You need to give your food enough space to cook evenly in the oven and on the sheet pan. Slice some zucchini and place it onto the lined sheet pan first. Arrange them and sprinkle with garlic powder, salt, and pepper. For the pesto, place the arugula, macadamia nuts, and extra virgin olive oil into a blender or food processor. Then, blend the ingredients on high until smooth. You may need to add some extra virgin olive oil as needed to meet the desired consistency. Bring the shrimp and pesto together by tossing them in a mixing bowl together. Remember to save one-quarter of the pesto for the shrimp once it cooks. Now that our shrimp is nicely coated with pesto, arrange them in an even layer on the sheet pan with the zucchini and squash. Bake your sheet pan arugula pesto shrimp for 22 minutes until the shrimp turns pink.

How to portion Sheet Pan Arugula Pesto Shrimp Meal Prep?

Sheet pan arugula pesto shrimp meal prep fits adequately in a one compartment meal prep container. Arrange the zucchini and shrimp in layers before you can put the extra pesto on the shrimp as you desire.

More sheet pan meal prep recipes:

Freeze Friendly Sheet Pan Sweet and Sour Tempeh

Sheet Pan Salmon and Veggies Meal Prep

Crispy Sheet Pan Tofu

Sheet Pan Italian Sausage and Peppers

Sheet Pan Philly Cheesesteak

Sheet Pan Breakfast Hash and Eggs

Sheet Pan Butter Herb Shrimp Corn and Potato Bake

Sheet Pan Chicken Fajitas

Other tips for making Sheet Pan Arugula Pesto Shrimp Meal Prep:

For maximum ease, buy deveined, pre-peeled, raw, and frozen shrimp. You can also use frozen shrimp, but ensure to thaw it in the refrigerator overnight.

Letting the shrimp bathe in the herby pesto for a few minutes or even hours before getting started in the oven gives the shrimp extra flavor.

You can substitute arugula with radicchio, escarole, or watercress if you don't enjoy arugula’s peppery bite.

If you crave that heat and nutty flavor, crushed red pepper and sesame seeds will offer the best garnish option.

For a five-star presentation at dinnertime, leave the shrimp tails intact.

Serve this pesto shrimp meal prep recipe with a side of cauliflower rice and sweet potatoes. You can also forego this and make everything easy and tasty by adding extra veggies like steamed green beans.

Sheet Pan Arugula Pesto Shrimp Meal Prep

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Prep Time: 10

Cook Time: 20

Total Time: 30

Course: Lunch

Cuisine: American

Keyword: Meal Prep, Shrimp

Servings: meals

Calories: 384kcal

Author: Nick Quintero

Ingredients

1 pound Shrimp
1 cup arugula fresh
½ cup raw macadamia nuts
⅛ cup olive oil
2 medium zucchini sliced into coins
½ teaspoon Garlic Powder
salt & pepper to taste

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Instructions

Preheat oven to 350 F. Prepare a large sheet pan with parchment paper.
Place the sliced zucchini’s in a layer on the sheet pan. Sprinkle with garlic powder, salt and pepper.
In a blender, place the arugula, macadamia nuts and extra virgin olive oil. Blend on high until smooth. Add additional olive oil as needed to meet desired consistency.
Place the shrimp in a mixing bowl with the pesto, reserving a ¼ of the pesto for after baking.
Coat the shrimp well with the pesto then transfer to the sheet pan and place in an even layer.
Bake at 350 F 20-22 minutes until shrimp are pink.
Remove from the oven and place in meal prep containers. Place the extra pesto over the shrimp as desired.

Video

Notes

Macros per serving:

26g Protein | 5g Carbs | 25g Fat | 384 Calories

Nutrition

Serving: 1meal | Calories: 384kcal | Carbohydrates: 5g | Protein: 26g | Fat: 25g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

One Pan Baked Cod and Veggies

April 23, 2020 by Nick Quintero 17 Comments

We love providing recipes that leave a tasty vibe on your tongue while ensuring you get all the good nutrients that boost your health. In this case, one pan baked cod and veggies isn’t only healthy and straightforward, but it also produces various recipe spinoffs. This helps your recipe repertoire to grow while ensuring your meals stay exciting.

This cod meal prep recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30, and Paleo approved! It works well for a quick weeknight dinner or a leisurely Sunday meal prep.

Fun fact: Eating a lot of fish helps maintain a good weight. Cod is a source of lean and healthy protein, packed with omega-3. Do you want to keep a slender waistline and reduce inflammation! You know how! Incorporate more fish into your diet.

This One-Pan Baked Cod and Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.

How long will One Pan Baked Cod and Veggies last for?

We recommend eating this meal in three days or less. Although it can still be good on day four, we don’t recommend more than three days because of the variation in storage temperature. You can eat for dinner and have leftovers for lunch. Reheat in the oven, and boom boom, bang, you’re good to go!

For optimum results, store appropriately in an airtight container (our Good Cook® meal prep containers are perfect for refrigerator or freezer storage). For easy reheating, store the potatoes and cod separately.

Can One Pan Baked Cod and Veggies be frozen?

This cod meal prep recipe doesn’t freeze well, and it’s best when eaten within three days. Potatoes don’t freeze well either, as they could turn mushy when reheating. If you do freeze the potatoes, don’t cook them thoroughly so they’re not mushy when reheated. Cod becomes bland when frozen and then reheated. So, sorry meal preppers, we don’t recommend freezing one pan baked cod. If you’re looking for freezer-friendly cod meal prep recipes, try our Crispy Fish Sticks and Baked Fish and Chips. Notice that the cod in these recipes have a batter, so that may be the secret to freezing-friendly cod!

One Pan Baked Cod & Veggie Meal Prep Ingredients

4 pieces pre-portioned Atlantic Cod
2 cup rainbow tomatoes
2 cup baby purple potatoes, quartered
3-4 tablespoons oil of choice
seasoning, as desired

How do you make One Pan Baked Cod and Veggies?

One pan baked cod is really easy to make! The flavor profile and presentation say otherwise. Doesn’t a meal taste better when it is simple to cook?

To complement this fresh cod meal prep, we bake the fish using cherry tomatoes and seasoning. (Also, know that cherry tomatoes provide a decent taste all year long, making it possible to make baked cod with tomatoes whenever you prefer.)

To get started on cooking one pan baked cod, you need the right tools. The right cooking tools lead to the best possible execution of the meal prep recipe! If you don’t always have the right tools, you can always Google alternatives, and sometimes we’ll recommend products.

When making one pan baked cod, you need a good-sized baking sheet so the fish and vegetables cook thoroughly and evenly at the same time. The best size sheet pan for our one pan baked cod and veggies meal prep recipe is a standard 9x13-inch baking (or sheet) pan that holds up to 3 quarts of food. That’s plenty of room for the amount of vegetables and cod you’re cooking. Use our Good Cook® Essential Non-Stick Cookie Sheet. Also, an instant-read thermometer will ensure your fish is fully cooked. Now that we’ve got our cooking tools, let’s meal prep!

First, preheat the oven to 400 degrees Fahrenheit. Then, toss diced potatoes into half of your oil and place them on the baking sheet. Roast the vegetables in the oven for 15 minutes. Feel free to enjoy the aroma coming from the roasted veggies. That’s one of our favorite smells! Next, remove the pan from the oven and add in the tomatoes and cod. Drizzle your tasty veggies with the remaining oil and seasoning. Bake everything in the oven together for an additional 10-12 minutes.

That’s it! You’ve got four perfectly crafted, healthy, delicious cod meal prep recipes!

How to portion One Pan Baked Cod and Veggies

The cod meal prep is ready, and now it’s time to serve. Use our one-compartment meal prep containers to enjoy a burst of fresh and tasty flavors in one sitting! Start by putting the potatoes and tomatoes in the container. Put the cod on top, then squeeze fresh lemon juice on top for the ultimate delectable tanginess. A finishing shower of your desired fresh herbs will make you come for more of this one pan baked cod.

More Cod meal prep recipes:

Broiled Cod with Mango Relish what a way to enjoy the tropical feel within the comfort of your home.

Baked Fish and Chips

Crispy Fish Sticks

Other tips for making One Pan Baked Cod and Veggies:

You can make the one pan baked cod earlier in the day and pack them in the refrigerator until dinner time.
Use seasoning of your preference. For this fantastic cod meal prep recipe, we used Primal Palate Seafood Seasoning.
Substitute tomatoes with any of your favorite veggies. In this case, asparagus would be a great option.
Opt for any color or a combination of colored potatoes. What a way to bring life and color to your meal!

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One Pan Baked Cod & Veggies

This One-Pan Baked Cod & Veggies recipe comes together in less than 30 minutes. It is full of flavor and completely Whole30 and Paleo approved! It works well for a quick weeknight dinner or an easy Sunday meal prep.

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Prep Time: 5

Cook Time: 25

Total Time: 30

Course: Lunch, Main Dish

Cuisine: American

Keyword: Fish, Meal Prep

Servings: meals

Calories: 267kcal

Author: Nick Quintero

Ingredients

1 pound atlantic cod divided into 4 pieces
2 cups Cherry Tomatoes
2 cups purple potatoes diced
3-4 tbsp. oil of choice
seasoning as desired

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Instructions

Preheat oven to 400 degrees F
Toss diced potatoes with ½ of your oil
Roast in the oven for 15 minutes
Remove pan from the oven
Add in tomatoes and cod
Drizzle with remaining oil and season
Return to the oven and bake for an additional 10-12 minutes
Divide between containers and enjoy

Video

Notes

WW Smart Points= Green:6 Blue:5 Purple:3

Nutrition for 1 out of 4 servings using 3 tablespoon oil:

23g Protein | 19g Carbs | 11g Fat

If using fresh fish this recipe will last 3-4 days in your refrigerator.

Nutrition

Serving: 1meal | Calories: 267kcal | Carbohydrates: 19g | Protein: 23g | Fat: 11g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pork Burger Meal Prep

August 20, 2018 by Nick Quintero Leave a Comment

Pork Burger Meal Prep (Keto - Whole30 - Paleo - Gluten Free)

Here at MPOF, needless to say, we love veggies. But nothing is better than in-season veggies, and that’s why we’re so excited to show you today’s pork burger meal prep recipe! Farm-fresh flavors come together in this dish, combining a seasonable grilled eggplant bun, fried egg, pork patty, zucchini, and a rich homemade pesto.

Let’s talk nutrition, meal prep fam! First of all, our primary seasonal ingredient, eggplant is chock full of healthy goodness—Containing potassium, fiber, and vitamins C, plus B6, the nutrients in eggplant have been known to reduce heart disease by 34%! Eggplants also contain flavonoids that help lower blood pressure and reduce the risk of heart disease and stroke! You're welcome. =)

When you want to meal prep burgers but also want to stay on track with your Whole30... Get creative with your grilling! These pork burgers are topped with grilled zucchini and sandwiched in an eggplant bun. A delicious Whole30 (and Keto) compliant pesto and a fried egg put them over the top!

Healthful ingredients

Zucchini, our secondary seasonal ingredient, also boasts an impressive number of health benefits. These benefits include the regulation of cholesterol levels and lowered blood pressure, and can even include healthy weight loss!

One of our favorite flavors in this pork burger meal prep recipe is the egg! While you are certainly free to cook it any way you like, we recommend sunny side up—The rich flavor of the yolk pairs wonderfully with the pork! Did you know that eggs are totally nutrient-rich? In each egg, you get 6.5g of protein and almost 200mg of healthy cholesterol. Eggs are also rich in choline, an essential nutrient that is vital to a healthy brain, liver, and immune function.

Whoever said burgers were unhealthy never had this dish before! This pork burger meal prep recipe is actually a trifecta of dietary compliance—You can eat it whether you’re on keto, paleo, or Whole30! The primary reason for this is that unlike the traditional cheeseburger, this pork burger lacks any kind of dairy. Dairy is neither Whole30 nor paleo compliant primarily because whey, a naturally-occurring dairy protein, causes insulin in the body to spike.

We were incredibly impressed with the protein and fat content in this pork burger meal prep recipe! For a single serving of one burger, you get a whopping 39g of protein and 45g of healthy fat! Ketoheads, we see you jumping for joy over there! ?

This meal prep recipe makes 4 juicy, delicious pork burgers. If you’re planning on making these as one of your meal prep options this week, consider using fresh eggplant, or lettuce as a wrap, instead of the grilled eggplant. We found the grilled eggplant lasted around 3 days, while the lettuce or fresh eggplant lasted around 4. With the eggs, also be sure to fully cook them; otherwise they will spoil and discolor after a few days. Mustard is, of course, a compliant condiment, just be certain that there is no added sugar.

No matter what dietary program you’re following, we’re certain this pork burger meal prep recipe will satisfy you in only the healthiest way. If you love burgers as much as we do, consider making this Sweet Potato Black Bean Veggie Burger meal prep recipe, or even our Cheeseburger Pizza Chicken meal prep recipe, for a fun twist on the traditional.

Whole30 Pork Burger Meal Prep Ingredients:

Whole30 Pesto:
4 cups fresh basil
3 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons walnuts
Garlic, minced, to taste
Sea salt, to taste (⅛ teaspoon, or more)

Pork Burgers:
1 pound ground pork
½ teaspoon sea salt
½ teaspoon thyme
½ teaspoon paprika
Black pepper, to taste
1 eggplant, cut in ½ inch round slices
½ zucchini, cut in thin slices
1 tablespoon olive oil, for grilling
Sea salt and pepper, to taste
1 tomato, sliced
4 leaves lettuce
4 eggs, cooked to liking*
Olives, optional

Whole30 Pork Burger Meal Prep

Get creative with your summer grilling! These pork burgers are topped with grilled zucchini and sandwiched in an eggplant bun. A delicious Whole30 (and Keto) compliant pesto and a fried egg put them over the top!

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Prep Time: 20

Cook Time: 20

Total Time: 40

Course: Main Dish

Cuisine: American

Keyword: Meal Prep, Pork

Servings: meals

Calories: 603kcal

Author: Nick Quintero

Ingredients

Whole30 Pesto

4 cups fresh basil
3 tbs olive oil
2 tbs lemon juice
2 tbs walnuts
garlic minced, to taste
salt & pepper to taste

Pork Burgers

1 pound 85% ground beef
½ teaspoon Sea Salt
½ teaspoon thyme
½ teaspoon paprika
black pepper to taste

Other

1 eggplant cut into ½ inch rounds
½ zucchini cut into thin slices
1 tbs olive oil for grilling
salt & pepper to taste
1 tomato sliced
4 lettuce leaves
4 large eggs cooked to liking
olives optional (not included in nutrition facts)

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Instructions

Prepare pesto by adding all the ingredients to a food processor, and processing until the basil is broken down into a smooth mixture. Adjust garlic and sea salt to taste.
Prepare the pork burgers by mixing in the seasonings, and forming 4 patties.
Prepare the grilled eggplant and zucchini by spraying or brushing each piece with olive oil, and lightly seasoning with sea salt and pepper.
Grill the eggplant for 7-8 minutes on each side over medium heat on a BBQ. If the eggplant is charring too quickly, move away from the heat. The eggplant needs to cook until well softened.
Grill the zucchini quickly over high heat, and set aside.
Grill the pork burgers over high heat for 4-5 minutes per side.
Assemble burgers using the eggplant as buns, and the pesto as a healthy Whole30 compliant condiment. Dijon mustard (check for sugar added) also makes a great addition.

Video

Notes

Nutrition for 1 out of 4 meals:

39g Protein | 10.8g Carbs | 45g Fat | 6g Fiber | 603 Calories

Notes: These are also great as lettuce wraps. The eggplant holds up well for 3 days, but consider using fresh eggplant or optionally wrapping in lettuce if you keep these for 4 days.

*If meal prepping an egg, fully cook the eggs that will be stored for more than a day. Undercooked eggs will discolor if kept for several days

Nutrition

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Paleo Maple Pecan Banana Bread Muffins

March 14, 2019 by Sarah Kesseli 2 Comments

Healthy Snack Ideas - Paleo Maple Pecan Banana Bread Muffins

A Paleo Maple Pecan Banana Bread Muffin recipe that is made in one bowl with a few simple ingredients. Gluten-Free, Grain-Free, and Sugar-Free. They are better than anything you will find in your local bakery and perfect for meal prep!

Are you in search of those baked fresh but healthy snack ideas to indulge those midnight munchies? Well, we’ve got just the treat. Banana bread muffins are quite the moist, tasty morsel. Plus, it’s rather easy to make with a few easy to find ingredients that will simply exceed your expectations. You will have no choice but to add these delicious banana bread muffins to your list of go-to healthy snack ideas. Also, this awesome, healthy snack idea is gluten, grain and sugar-free! Yup! In 45 minutes you can have a batch of freshly baked banana bread muffins to snack on, relish and enjoy.

How Long Can these Banana Muffins Last For?

The shelf-life of banana bread muffins is totally dependant on how they are stored. Yup, storage. When properly wrapped or covered in foil or plastic wrap, freshly baked banana muffins will last for one to three days, at room temperature. These awesome, stackable, freezable, bakable, large meal prep containers may be ideal for your storage needs.

The key to keeping those muffins fresh and tasty overnight is to ensure, first off that they are properly cooled before you wrap them. Then you store away in glass meal prep containers, airtight containers or sealable plastic bags. That way, your muffins can retain their moisture and not dry out. However, in the fridge, banana bread muffins can last up to a week, when properly stored.

Can Banana Muffins Be Frozen?

Indeed! They CAN be stored in the freezer. As a matter of fact, they can remain for about 2 to 3 months in the freezer. However, this time frame is achieved only if the freezer conditions are kept constant and the stored banana bread muffins are kept frozen at 0° F. If this happens they can be kept passed the three months time period. However, if when you remove them from the freezer they smell somewhat off or have mold, do discard.

How Do You Make Banana Bread Muffins?

First off, collect your main ingredients which include ripe bananas (overripe ones are sweeter), coconut oil, eggs, maple extract, chopped pecans, and almond flour (not almond meal). Let’s also include baking powder, sea salt, and liquid stevia. Once these ingredients have been gathered in their required quantities, banana bread muffins are a batter away.

Let’s get our healthy snack ideas on the go! Preheat your oven to 350° F. Use paper liners to line 10 muffin cups. Mix the bananas and coconut oil in a bowl and place it in the microwave for 1 minute or until the bananas are really soft. Mix well! Add in eggs, maple extract, and stevia until thoroughly mixed.

Once that’s done, stir in the almond flour into the mix, along with the baking powder and sea salt. Don’t overmix. Once they have been combined, divide the batter among the 10 muffin cups. Sprinkle on your pecans and bake for about 35 minutes or until golden. Yummy!

How Do You Portion Banana Bread Muffins?

This recipe provides 10 delicious healthy snack idea muffins to munch and enjoys guilt-free.

More Healthy Snack Ideas - Banana Meal Prep Recipes

Love bananas? Well here are a few other healthy snack ideas with bananas which you may also enjoy:

Other Tips for Making Banana Muffins

When preparing your batter you may include your chopped pecans in the mix if you wish to enjoy a nutty surprise throughout your banana bread muffins. You may also:

Cut back on sugar substitutes, such as stevia, if the bananas are very sweet
Previously frozen bananas are proven to produce very moist banana bread muffins. MMMM.
Don’t use bananas that have already broken the skin and begun fermenting as these could have harmful bacteria acting upon them.
Use a toothpick to test to see if the muffins are ready by pricking the center, left and right side of the muffin.

Can you taste it yet? These deliciously healthy muffins are calling you. Try our banana bread muffins, and let us know what you think of our healthy snack ideas recipes.

Paleo Maple Pecan Banana Bread Muffins Ingredients:

3 small bananas (250g), very ripe
2 tbsp. coconut oil
5 large eggs
2 tsp. maple extract
¾ tsp. liquid stevia
1 ¾ cup almond flour
2 tsp. baking powder
½ tsp. sea salt
½ cup chopped pecans*

Paleo Maple Pecan Banana Bread Muffins

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Prep Time: 10

Cook Time: 35

Total Time: 45

Course: Breakfast, Lunch, Snack

Cuisine: American

Keyword: Meal Prep, paleo

Servings: muffins

Calories: 208kcal

Author: Sarah Kesseli

Ingredients

3 small ripe bananas
2 tbsp. Coconut Oil
5 large eggs
2 tsp. maple extract
¼ tsp. liquid stevia
1 ¾ cup almond flour (not almond meal)
2 tsp. baking powder
½ tsp. Sea Salt
½ cup pecans chopped

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Instructions

Preheat oven to 350 degrees F
Line 10 muffin cups with paper liners
Add bananas and coconut oil to a bowl and microwave for 1 minute or until bananas are very soft. Mix well
Add in eggs, maple extract and stevia. Mix until fully combined
Stir in almond flour, baking powder, and sea salt
Mix until just combined (do not over mix)
Divide batter between 10 muffin cups
Sprinkle with pecans
Bake for about 35 minutes or until golden

Video

Notes

*Pecans can be mixed directly into your batter or sprinkled on top

Nutrition for 1 out of 10 muffins:

9g Carbs, 7g Protein, 16g Fat

Nutrition

Serving: 1muffin | Calories: 208kcal | Carbohydrates: 9g | Protein: 7g | Fat: 16g

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One Pan Roasted Brussels Sprouts, Grapes and Sausage Meal Prep

January 26, 2023 by Nick Quintero Leave a Comment

This one-pan meal prep involves sausage, grapes, and Brussels sprouts. You'd be surprised how delicious these flavors are together!

One Pan Roasted Brussels Sprouts, Grapes & Sausage Meal Prep

Ok, before we go any further, yes, you read that right. There are GRAPES in this meal prep.

You might be surprised by the fact that we're putting grapes in a sheet pan dinner. They become even sweeter when exposed to the heat of the oven, and provide a really delicious contrast to the bitterness of Brussels sprouts and the savory notes of sausage. You'll never look at grapes the same way again—and we mean that as a good thing!

This whole30 compliant recipe combines lean sausage, fresh brussels sprouts, and sweet, crisp grapes and then finished off with a truffle dijon dressing to really tantalize your taste buds. Can you only imagine the explosion of flavors going on in this? It makes the best lunch or dinner. Heck, we even ate it for breakfast one day! Sausages are a breakfast item, right? This one-pan recipe will make your Sunday meal prep a breeze!

Roasted Brussels Sprouts, Grape & Sausage Meal Prep Ingredients

1 pound baby brussels sprouts
⅔ pound red grapes
4 sausages (about a pound)
2 tablespoon olive oil (we used truffle oil)
3 tablespoon Dijon mustard
Salt & pepper, to taste
Fresh lemon

How to Make One-Pan Roasted Brussels Sprouts, Grapes, and Sausage Meal Prep

It's truly one of those sheet pan preps that can't be beat. Sausage is great as is and so it's not a protein that needs a marinade. (We'll get to that dressing in a minute, though). Combine it with the Brussels sprouts and the grapes, and pop it in the oven. Then, set the table, think about what else you might want to eat with this (bread might be calling your name if you're not Whole30 or Paleo), and let the oven do the work. Sheet pan dinners are so great because there's so little cleanup required. Score! A great move for a busy weeknight, or a quick meal prep that reheats in a flash during the week.

The dressing is delicious so don't skip it. In a small bowl, whisk together the olive oil, Dijon mustard, lemon juice, and salt and pepper.

How to Store and Serve One-Pan Meal Prep

Once everything is ready you can serve right away or portion everything into individual meal prep containers. Seal them up and store in the fridge. Then, you can simply reheat in the microwave, right in a skillet, or back in the oven if desired. All will work just fine. You can also freeze this entire meal prep if you want. The grapes might not revive so well, but they should perk up a bit when you reheat everything, after it's defrosted.

This is a perfect meal in and of itself. But feel free to serve it with some cauliflower rice, or regular brown or white rice. You can also put together a green salad if you want more veggies.

Substitutions and Alterations

If you can't find baby Brussels sprouts, then try to select smaller ones if possible, or at least sprouts that are the same size so they roast evenly. You're going to cut them in half anyway, which will help to speed up the cooking process (and give a nice surface area for some browning and flavor).

Any kind of grapes can be used here, whether red, green or purple. Seedless works best, though.

Feel free to substitute the sausage for chicken thighs, if desired. Just make sure to season them well with your favorite herbs and/or spices, and salt and pepper. A lot of the flavor of this dish comes from the sausage, along with the dressing on top.

Tips for Sheet Pan Dinners

Don't overcrowd the pan. If there isn't enough room on the sheet pan for all the food and it's crammed close together, the ingredients will steam and become soggy, and not develop that nice flavor that comes from roasting. If need be, separate the ingredients between two pans and roast them simultaneously. It's ok if your one-pan meal prep becomes a two-pan meal prep!

One Pan Roasted Brussels Sprouts, Grape & Sausages

This quick One-Pan Roasted Brussels Sprouts, Grape & Sausage Meal Prep recipe is made with lean sausages, fresh Brussels sprouts, and sweet, crisp grapes. The truffle Dijon dressing makes the difference! Gluten Free. Paleo. Whole30.

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Prep Time: 5

Cook Time: 20

Total Time: 25

Course: Lunch

Cuisine: American

Diet: Gluten Free

Keyword: Meal Prep, Sausage

Servings: servings

Calories: 359kcal

Author: Nick Quintero

Ingredients

1 pound baby Brussels sprouts halved
⅔ pounds red grapes
4 sausages, sliced can use any brand/kind
2 tablespoon olive oil we used truffle oil, but can sub with any oil
2 tablespoon Dijon mustard
Salt & pepper as desired
Fresh lemon juiced

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Instructions

Preheat oven to 400 degrees F
Line a rimmed baking sheet with parchment paper and add the Brussels sprouts, sausages, and red grapes to the sheet.
In a small bowl, whisk together oil, mustard and the juice of half of a lemon. Taste, and adjust as needed with more oil, mustard, or lemon juice, or water. Drizzle over everything on the sheet pan. Sprinkle with salt & pepper, if desired. Toss gently to coat everything.
Roast in the oven for 10-12 minutes. Remove from the oven and toss gently to recombine.
Return to the oven for an additional 10-12 minutes or until your Brussels sprouts are fork tender.

Notes

Nutrition for 1 out of 4 servings:

17g Protein | 22g Fat | 26g Carbs | 356 calories

*You can use any sausages you'd like. However, please keep in mind that the macros above are based on the sausages linked in the initial ingredients list.

Nutrition

Serving: 1meal | Calories: 359kcal | Carbohydrates: 26g | Protein: 17g | Fat: 22g

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One Pan Roasted Brussels Sprouts, Grape & Sausage Meal Prep

Air Fryer Popcorn Chicken

December 30, 2019 by Nick Quintero Leave a Comment

Pop goes the chicken!

Air Fryer Popcorn Chicken is a light and easy snack or meal. They're also fun to eat and make! Present these tender tasty bites at a party or as an after school snack and watch everyone's smiles appear.

Many restaurants and popular food chains like KFC introduced us to popcorn chicken. Popcorn chicken was brought to us by food technologist Gene Gagliardi, and was first introduced to us in March 1992 when it was test-marketed in the United States. By September 1992, popcorn chicken was available for consumption nationwide. It has been re-introduced two more times between 1992 and 2001.

Now, we're re-re-introducing popcorn chicken! Our Air Fryer Popcorn Chicken recipe is gluten-free and Paleo friendly. We use whole chicken breast, almond flour, and take away deep frying. The meal is complete with coleslaw and homemade honey Dijon mustard dipping sauce. That’s how you do chicken right (Old KFC slogan)!

Enjoy all the flavor of popcorn chicken minus the deep frying! Instead, bite-sized pieces of chicken are dredged in almond flour before air frying until golden brown. Served alongside coleslaw, this is Paleo comfort food at its best!

How long will Air Fryer Popcorn Chicken last for?

Your Air Fryer Popcorn Chicken meal prep will last for 4 days. That includes the chicken, honey Dijon mustard, and coleslaw. Just make sure the meal is properly stored in a shallow, airtight container. The honey Dijon mustard lasts for 6 months when placed in a jar and refrigerated. So feel free to make more than what this recipe calls for and use it with other meals.

Can Air Fryer Popcorn Chicken be frozen?

Yes. Air Fryer Popcorn Chicken will maintain its quality for 4 months while in the freezer. Store the bites in a freezer bag, letting out excess air before freezing. You can also store and freeze Air Fryer Popcorn Chicken in a plastic or glass airtight container. The best part about freezing popcorn chicken is that you don't have to thaw it before reheating it.

Air Fryer Popcorn Chicken Ingredients:

For Chicken

1 lb. boneless skinless chicken breasts 
1 egg, lightly beaten 
⅔ cup super fine blanched almond flour 
½ teaspoon sea salt 
¼ teaspoon garlic powder 
¼ teaspoon black pepper

For Coleslaw 

4 cups shredded coleslaw mix
3 tablespoon Paleo mayonnaise 
1 tablespoon honey
2 tablespoon apple cider vinegar 
¼ teaspoon sea salt 
⅛ teaspoon black pepper

For Honey Mustard Dipping Sauce

¼ cup Dijon mustard 
3 tablespoon Paleo mayonnaise 
2 tablespoon honey

How do you make Air Fryer Popcorn Chicken?

First, make your dipping sauce and coleslaw. They're both super easy - making the mustard and coleslaw takes about 10 minutes. Stir dipping sauce ingredients together and divide it into 4 sauce cups. Refrigerate them. For the coleslaw, stir mayonnaise, honey, ACV, sea salt, and black pepper in a medium bowl. Add coleslaw mix and stir thoroughly. Put the coleslaw in the fridge until the popcorn chicken is ready. Now, to cook the chicken.

Grab a tray or sheet pan and line it with parchment paper. Slice the chicken breast into 1-inch pieces on a cutting board. Then crack an egg into a shallow bowl and beat. In a separate bowl, stir together almond flour, sea salt, garlic, sea salt, and pepper. Dip each chicken slice into the egg, shake off the excess, and dip into flour mix coating thoroughly. Place each battered piece of chicken breast on the lined tray or sheet.

Preheat your air-fryer to 380 degrees Fahrenheit. Place chicken in the basket in a single layer and fry for 6 minutes. Repeat until all the chicken is fried.

Bring out your honey Dijon mustard and coleslaw to serve with the popcorn chicken. That's it! A tasty lunch, dinner, or snack in under 30 minutes.

How to portion Air Fryer Popcorn Chicken?

Line up 4 two-compartment containers. Distribute popcorn chicken in the 2-cup compartment and the coleslaw in the 1-cup compartment. Leave room in the 2-cup compartment for the cup of dipping sauce.

More Air Fryer meal prep recipes:

We're obsessed with air-frying, how about you?! So we have lots of air-fryer meal prep recipes for you.

Air Fryer Garlic Parmesan Chicken Wings

**Air Fryer Coconut Shrimp

*Air Fryer Pork Rind Coated Pork Chops

**Air Fryer Egg Rolls

Air Fryer Cinnamon Sugar Chickpeas

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Asian Air Fryer Salmon

Air Fryer Turkey Breast

And more here 25 Air Fryer Recipes That Will Change The Way You Meal Prep

**Paleo

*Keto

Other tips for making Air Fryer Popcorn Chicken:

If you don't have an air fryer, you can bake popcorn chicken in the oven. For crispiness, broil for about 3 minutes.
You can use pork panko or crush up some pork rinds instead of almond flour. This change keeps the recipe Keto friendly, but isn’t for Paleo diets.
Try Air Fryer Popcorn Chicken with different dipping sauces like ranch, barbecue, or even tartar sauce.
To reheat, air-fry frozen popcorn chicken pieces at 400 degrees for 5 minutes.

Air Fryer Popcorn Chicken with Coleslaw

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Prep Time: 15

Cook Time: 12

Total Time: 27

Course: dinner, Lunch, Main Course

Cuisine: American

Keyword: Chicken, dinner, gluten free, lunch, paleo

Servings: meals

Calories: 498kcal

Author: Nick Quintero

Ingredients

For Chicken

1 lb. boneless skinless chicken breasts
1 large egg lightly beaten
⅔ cup super fine blanched almond flour
½ teaspoon sea salt
¼ teaspoon garlic powder
¼ teaspoon black pepper

For Coleslaw

4 cups shredded coleslaw mix
3 tablespoon Paleo mayonnaise
1 tablespoon honey
2 tablespoon apple cider vinegar
¼ teaspoon sea salt
⅛ teaspoon black pepper

For Honey Mustard Dipping Sauce

¼ cup Dijon mustard
3 tablespoon Paleo mayonnaise
2 tablespoon honey

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Instructions

Stir together ingredients for dipping sauce and divide between 4 small sauce cups. Refrigerate until serving. To make coleslaw, stir together mayonnaise, honey, apple cider vinegar, sea salt and black pepper in a medium mixing bowl. Add coleslaw mix and stir well to coat. Cover and refrigerate until serving.
Slice chicken breasts into 1-inch pieces and blot dry with a paper towel. Add beaten egg to a small shallow bowl and stir together almond flour, sea salt, garlic, sea salt and pepper in a separate shallow bowl. Dunk pieces of chicken in egg, shaking off excess then dredge in the almond flour mixture all sides and set onto a parchment paper lined tray.
Heat air fryer to 380ºF and place chicken in the basket in a single layer. Air fry for 6 minutes. Shake basket and air fry an additional 6 minutes. Repeat with the remaining chicken.
Divide coleslaw between 4 teal (1 cup) MPOF container compartments and divide popcorn chicken between the other 4 (2 cups) compartments. Place a cup of dipping sauce next to the chicken.

Video

Nutrition

Calories: 498kcal | Carbohydrates: 27.1g | Protein: 29.6g | Fat: 31.6g | Fiber: 6g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The EASIEST Gluten Free Brownies

August 5, 2019 by Nick Quintero 3 Comments

We're excited to share our Gluten Free Brownies with you! This recipe is simple and makes for an exquisite snack or dessert. Treat yourself and your family to this healthy and delicious meal prep recipe! Enjoy our decadent gluten-free brownies this fall, winter, and anytime during the year.

These brownies are decadent but are also a cinch to make using clean ingredients. We guarantee that they are the easiest gluten-free brownies you can make!

How long will this Brownies Meal Prep Recipe last for?

Gluten-free brownies stay fresh for three days. Pack these sweet treats in an airtight meal prep container. Be sure to keep them out of the refrigerator so they stay moist. You can store gluten-free brownies at room temperature.

Can these Brownies be frozen?

Yes, you can freeze gluten-free brownies. Freezing freshly made brownies will dry them out, so wait until your brownies have cooled. You certainly don't want to dry out these moist, tasty squares!

How do you make Brownies?

Other than being delicious, this gluten-free dessert is pretty easy to make! The combined prep and cooking time is under one hour. All you need is an 8x8 baking pan, parchment paper, and the ingredients needed for the brownie mix. Once the gluten-free brownie mix is well combined, transfer it to a greased baking dish. Then bake in the oven at 375 degrees.

How to portion these Brownies?

Once they're baked and cool, cut the brownies into thirds. You will end up with nine portions. That's nine yummy brownies! Add a half cup of raspberries and a half cup of blackberries to complete this rich and delightful snack.

More Gluten-Free Brownies meal prep recipes:

Yes, of course! If you love this meal prep idea, try our other delectable gluten-free snacks:

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Other tips for making Gluten-Free Brownies:

We take pride in giving you simple yet alternative ways of eating and cooking healthy. Here are a few tips for making gluten-free brownies:

ALWAYS measure your ingredients and use the exact amount the recipe calls for.
Line your pans with parchment paper or aluminum foil. This gluten-free recipe calls for parchment paper. If you use foil, grease it.
When the brownies are done baking, let them cool down in the pan. Once completely cooled, you can cut them and transfer them to your storage container.
Use a sharp knife to cut the brownies. Dip the knife in hot water and wipe it off before each cut.
Don't under or over bake. Monitor the cooking time.
Feel free to swap out ingredients to change the recipe up! Have fun with flavors.
- Use nuts instead of hemp seeds.
- Dried cherries or berries instead of chocolate chips.
- Add layers gluten-free frosting.
- Add some peppermint if making the brownies around Christmas time!

The Easiest Gluten Free Brownies Ingredients:

1 C. Dutch Processed Baker’s Cocoa Powder (or Cacao Powder)
¾ C. Unsweetened Apple Sauce
⅔ C. Semi-sweet Chocolate Chips
½ C. Coconut Sugar
⅓ C. Almond Butter
¼ C. Pure Maple Syrup
½ Tbsp. Hemp Seeds
1 tsp. Baking Powder
1 Egg
2 cups fresh raspberries
2 cups fresh blackberries

The EASIEST Gluten-Free Brownies

These brownies are decadent but are also a cinch to make using clean ingredients. We guarantee that they are the easiest gluten-free brownies you can make!

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Prep Time: 10

Cook Time: 40

Course: Dessert, Snack

Cuisine: American

Keyword: Meal Prep

Servings: brownies

Calories: 300kcal

Author: Nick Quintero

Equipment

baking pan

Ingredients

1 Dutch Processed Baker’s Cocoa Powder or Cacao Powder
¾ Unsweetened Apple Sauce
⅔ Semi-sweet Chocolate Chips
½ Coconut Sugar
⅓ Almond Butter
¼ Pure Maple Syrup
½ Tbsp. Hemp Seeds
1 tsp. Baking Powder
1 Egg

For serving with 4 of the 9 brownies

2 cups fresh raspberries
2 cups fresh blackberries

Get Recipe Ingredients

Instructions

Preheat oven to 375 and line an 8x8 baking dish with parchment paper.
In a medium bowl, mix together egg, coconut sugar, and maple syrup then mix in apple sauce, almond butter baking powder and cocoa powder until well-combined.
Next, mix in chocolate chips. Transfer batter to the baking dish and spread into an even layer then top with hemp seeds.
Bake on the middle rack for 35-45 minutes or until just set and is ever so slightly undercooked (it will continue to set up during the cool down process).
Serve, store, and enjoy!

Video

Notes

**Nutrition facts are calculated based on 4 meal prep snack boxes, each containing 1 out of the 9 brownies + ½ cup raspberries + ½ cup blackberries.

Nutrition

Calories: 300kcal | Carbohydrates: 42.6g | Protein: 5.8g | Fat: 13g | Fiber: 6.9g

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Fall Harvest Sheet Pan Dinner Meal Prep

October 30, 2022 by Meal Prep Mondays Leave a Comment

This Fall Harvest Sheet Pan Dinner is a sweet and savory combination of chicken, brussels sprouts, red onion and sweet potato. It's an easy sheet pan dinner that you and your family will love. Paleo, Whole30, gluten free, dairy free.

Sheet pan chicken and roasted harvest vegetables ingredients:

chicken potatoes brussels and onion meal prep

How to Store your Meal Prep:

When it comes to storing chicken, best practice is that you keep it stored for no more than 4 days. The best way I have found to keep your chicken fresh and juicy, is to use the FoodSaver® vacuum storage meal prep containers.

Check out the FoodSaver® 3 cup meal prep storage containers and the Handheld vacuum sealer or larger unit with handheld that they offer.

Pro Tip: Habit forming is the key to effective, lifelong, health and wellness success. I made a Habit Forming workbook, by writing out a process and strategy to help you make the most our of your day/week/month. Get it for Free HERE

sheet pan dinner meal prep portioned into containers

Fall Harvest Sheet Pan Dinner Meal Prep

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Prep Time: 7

Cook Time: 30

Total Time: 37

Course: dinner, Lunch

Cuisine: American

Keyword: Chicken, Sheet Pan

Servings: servings

Calories: 575kcal

Author: Meal Prep Mondays

Ingredients

2.5 lbs chicken thighs trimmed
2 large sweet potatoes
1 medium red onion
1.5 lbs brussels sprouts
2 tablespoon lemon, pepper, herb seasoning
Olive oil (optional)

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Instructions

Preheat the oven to 425 degree F.
Prep the Brussels Sprouts; bottoms cut and halved
Rough chop the rest of the veggies so they are about the same size as the Brussels sprouts
Add all the veggies to a large bowl. Drizzle with olive oil and salt and pepper to taste
Then add the veggies to a large sheet pan in an even layer
Trim the fat off of the chicken thighs and drizzle with oil.
Put the chicken on top of the veggies and sprinkle with your favorite Lemon, Pepper, Herb seasoning
Roast for 30 minutes, or until vegetables are cooked and chicken thighs reach 165 degrees on an instant read thermometer.

Nutrition

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Apple BBQ Meatloaf & Mashed Potato Meal Prep

April 24, 2018 by Nick Quintero 3 Comments

Apple BBQ Meatloaf and Mashed Potato Meal prep is not your grandma's meatloaf! Grain free, with apples added for a little sweetness and moisture!

Admittedly, it's not every day you come across a recipe for meatloaf with apples and barbecue sauce, right? This one is grain free, and the apples add a lot of moisture and a little bit of sweetness. But don't worry. We haven't gone so far off the beaten path here. We want you to eat this with mashed potatoes and green beans. Honestly. (But don't worry. We also have a more straightforward Meatloaf and Mashed Potato Meal Prep.)

Oh, and this meal prep recipe is gluten-free, as almond flour takes the place of breadcrumbs. And if you use a barbecue sauce low in sugar like this one we like from Primal Kitchen, it's Whole30/paleo friendly, too.

Apple BBQ Meatloaf & Mashed Potato Meal Prep Ingredients:

For the Meatloaf:

1 ¼ pounds grass-fed beef
2 large eggs
2 tbsp. red onion, chopped
1 small apple, peeled and grated
1 tsp. onion powder
½ tsp. paprika
½ cup BBQ sauce + more for serving
⅓ cup almond flour
Salt and pepper, to taste

For the Potatoes:

2 large russet potatoes
1 cup unsweetened dairy-free milk
1 tbsp. parsley
Salt and pepper, to taste

How to Make Apple BBQ Meatloaf Meal Prep

This dish, we're not going to like, takes a bit of time. But we can't always have dinner ready in 20 minutes, right? You start off by getting the potatoes going; boil them up before you can mash them. While that's simmering, grate the apples and assemble the meatloaf ingredients in a large bowl. Then, transfer the mixture (which you can mix with your hands, as it makes it more tender) to a loaf pan. That will bake while you deal with the potatoes. And just before everything is ready, assuming you've mashed them and also added some barbecue sauce to the meatloaf, steam some green beans or another green veggie to serve with it.

How to Serve and Store Apple BBQ Meatloaf

Once the meatloaf has cooled, you can go ahead and slice it and transfer it to the waiting meal prep containers. Do the same for the mashed potatoes and green beans, assuming you've made them, too.

You can also freeze this entire meal prep, which is pretty awesome. We're a fan of things that freeze well and reheat well. Eat half and freeze half—that's one way of working with meal preps! You can defrost it right in the microwave if you like. Or you can leave it in the fridge overnight so that it defrosts just enough so that you can remove it with ease. Then, reheat it in the oven in a casserole dish or other oven-safe vessel.

Substitutions or Alterations

You can use turkey, veal, pork, or chicken, or some combination of all of those for this meatloaf dish. The texture and taste will be a little different, but it will still be delicious.

Make this with roasted red potatoes instead of mashed Russets if you like. Or serve with rice. But meatloaf really likes mashed potatoes, right?

Apple BBQ Meatloaf & Mashed Potato Meal Prep

Traditional meatloaf gets a hearty makeover with this recipe, which has shredded apple for a little sweetness and moisture. Serve with mashed potatoes and green beans for an all-American meal!

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Prep Time: 40

Cook Time: 50

Total Time: 1 30

Course: Main Dish

Cuisine: American

Keyword: Beef, Meal Prep

Servings: meals

Calories: 501kcal

Author: Nick Quintero

Ingredients

Meatloaf

1.25 pounds grass fed beef
2 large eggs
2 tablespoon red onion chopped
1 small apple peeled and grated
1 teaspoon onion powder
½ tsp paprika
½ cup Whole30 approved BBQ sauce plus more for serving, optional
⅓ cup almond flour
Salt and pepper to taste

Mashed Potatoes

2 large russet potatoes
1 cup almond milk or milk of choice
1 tablespoon parsley chopped
Salt and pepper to taste

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Instructions

Preheat the oven to 350 F. Grease the inside of a 9”x5” baking pan and set aside.
Place the potatoes with the skin on in a pot of boiling water and boil for 30 to 40 minutes or until they can be easily pierced through with a fork.
While the potatoes are cooking, whisk together the eggs with the red onion, grated apple, onion powder, paprika, salt, pepper, and almond flour in a large mixing bowl.
Add the meat to the bowl and gently incorporate it with your hands. Transfer mixture to the greased pan.
Bake at 350 F for 30 minutes. Remove it from the oven and spoon or brush the BBQ sauce over the top.
Return the meatloaf to the oven for another 10 to 15 minutes or until it has set. Remove it from the oven and let it rest in the pan for 10 minutes before removing and slicing.
While the meatloaf sets, remove the potatoes from the pot of water if you haven't done so already, and mash them with the almond milk, salt, pepper, and parsley. Transfer the potatoes to waiting meal prep containers
Remove the meatloaf from the pan carefully and transfer to a cutting board. Slice it and transfer the slices to meal prep containers, along with the mashed potatoes. Serve also with steamed green beans or broccoli, if desired.

Notes

Macros for 1 out of 4 servings:

33g Protein | 28g Carbs | 29g Fat | 501 Calories

you can lower the fat count in this recipe by using a 96% lean ground beef or ground turkey/turkey breast

Nutrition

Serving: 1meal | Calories: 501kcal | Carbohydrates: 28g | Protein: 33g | Fat: 29g

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Low Carb Bacon Cauliflower Soup

January 2, 2023 by Nick Quintero Leave a Comment

Bacon cauliflower soup is so delicious, you'll think you're having a loaded potato soup. But this one's low-carb and creamy!

We've gotta call this like we see it. This Bacon Cauliflower Soup really should be called, "We Can't Believe It's Not a Loaded Bacon Potato Soup." That's because this low-carb soup tastes so much like it! We love our potatoes, but sometimes we need something a little lighter, yet still hearty, filling, flavorful, and comforting. This soup checks off all those boxes in one simple low-carb dish. It's gluten-free, and paleo-friendly.

This recipe is low in both fat and calories, but not nutrients or flavor. We also kept the recipe gluten-free and paleo for those following more restricted diets. You could very easily make this recipe vegan by leaving out the bacon or substituting it with vegan bacon.

For those who just can't live without carbs and aren't following a paleo or gluten-free diet, this pairs nicely with a big piece of crusty bread. Otherwise, look for some gluten-free crackers or paleo-friendly ones.

Low-Carb Bacon Cauliflower Soup Ingredients

1 large head cauliflower, coarsely chopped
8 slices bacon, cooked
½ cup nutritional yeast
1 tbsp. extra virgin olive oil
½ cup white onion, diced
3 cups low-sodium chicken broth
1 tsp. garlic powder
Salt & pepper, to taste
Diced green chilies for garnish, optional

How to Make Bacon Cauliflower Soup

This couldn't be easier. You'll start with onion and olive oil in a stock pot over medium-high heat. Add those cauliflower florets, garlic powder, salt and pepper. Cook for several minutes until the cauliflower takes on the flavor of everything in the pot. Then, add the broth and bring to a boil. While that's happening, cook the bacon in a skillet. Let the soup simmer until the cauliflower is tender. Add the nutritional yeast and cook for a few more minutes. Finally, puree everything in a food processor or high-speed blender. You might need to do that in batches to avoid major spills. When serving, garnish with the chopped bacon and let your tastebuds be fooled into thinking you're eating a carb-dense potato soup!

How to Store and Serve Bacon Cauliflower Soup

If you aren't serving this immediately, it will store well in the fridge for several days, up to 4 or 5 days. (There's no dairy in this soup, so that helps prolong the soup's life.) Reheat the soup over medium-low heat (or in the microwave). You can also freeze this soup if desired. We like to freeze soups in 2-cup increments for individual servings, but you do what works best for you and your family.

Serve this soup for a light lunch or dinner, or pair it with salad, a grilled chicken breast or steak, for a well-rounded dinner.

Substitutions and Alterations

There's so much you can do with this soup.

Feel free to add some chopped chives or parsley to the top of this soup upon serving, or add a little of the dried versions of these herbs to the pot when you're cooking the cauliflower.

If you aren't following a paleo diet, you can substitute shredded cheddar or Monterey jack cheese for the nutritional yeast.

Any kind of bacon works here, whether it's pork or turkey bacon. Pancetta would work, too, and it's already in the right shape and small enough to work as a garnish. Vegan bacon works, too, if that's where your preferences lie.

Keto Bacon Cauliflower Soup

This Low Carb Bacon Cauliflower Soup is deliciously easy. Warm, thick and filled with cheesy flavor while being gluten-free and paleo friendly!

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Prep Time: 15

Cook Time: 20

Total Time: 35

Course: Lunch, Main Dish

Cuisine: American

Keyword: Bacon, keto, Meal Prep

Servings: servings

Calories: 192kcal

Author: Nick Quintero

Ingredients

1 large head cauliflower coarsely chopped
8 slices bacon cooked*
½ cup nutritional yeast
1 tablespoon extra-virgin olive oil
½ cup white onion diced
3 cups low sodium chicken broth
1 teaspoon garlic powder
Salt & pepper to taste
Diced green chiles for garnish optional

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Instructions

Add extra virgin olive oil and onion to a pot and bring to medium heat.
Sauté 2 to 3 minutes until translucent then add cauliflower, garlic powder, salt, and pepper to the pot.
Cook for 5 minutes, stirring to coat the cauliflower. Then, add the broth, and bring to a boil. Then reduce the heat and stir in the nutritional yeast. Simmer for 15 minutes or until the cauliflower can be pierced easily with a fork.
Turn off the heat and transfer the soup to a blender or food processor, working in batches if needed. Process until smooth.
Transfer back to the pot and stir to recombine everything.
Serve garnished with bacon and diced green chilies, if desired.

Notes

Nutrition for 1 out of 4 servings:

15g Protein || 8g Fat || 15g Carbs || 192 Calories

*We used Pederson's Sugar Free Bacon (30 calories/slice)

Nutrition

Serving: 1bowl | Calories: 192kcal | Carbohydrates: 15g | Protein: 15g | Fat: 8g

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Cinnamon Raisin Granola

January 2, 2023 by Nick Quintero Leave a Comment

Cinnamon Raisin Granola is yours, but with better ingredients you can customize yourself. Gluten free, naturally sweet, and loaded with fiber!

This Cinnamon Raisin Granola is easy to make, loaded with wholesome ingredients, and slightly sweetened with raw honey and maple syrup. It's nutritious, paleo-friendly (no oats!), gluten-free, dairy-free, and 100% delicious. These are all good attributes, because let's face it, commercial granola is LOADED with sugar. Have you read those labels? Even the so-called better-for-you brands still have quite a bit of sugar in them. (You'd likely need a grain-free granola to kick the sugars back a bunch!)

But that's the thing. Who doesn't love something sweet in their day? Around here enjoying a sweet snack like cinnamon raisin granola is a must almost every day! And speaking of almost . . . ! Almost every ingredient in this recipe is a superfood! If that isn't enough reason to make a big batch of this during meal prep this Sunday, we don't know what is!

Cinnamon Raisin Granola Ingredients

1 cup pumpkin seeds
1 cup sunflower seeds
1 cup unsweetened shredded coconut
½ cup almonds
½ cup pecans
½ cup raisins
⅓ cup coconut oil
¼ cup raw honey
2 tablespoon maple syrup
1 tablespoon cinnamon
1 teaspoon vanilla extract
½ teaspoon allspice
¼ teaspoon salt

How to Make Cinnamon Raisin Granola

In a large bowl, combine the pumpkin seeds through raisins and set aside. Line a large rimmed baking sheet with parchment and set the oven to 300 F. Combine the coconut oil, raw honey, maple syrup, spices, vanilla, and salt in a small saucepan over low heat until melted. Then, pour that mixture into the bowl with the dry ingredients. Toss by hand if you've wet or oiled your hands, or with a rubber spatula you've oiled up (it gets sticky!) Bake the whole thing until it starts to look golden, then let it cool. (This is the hardest part.) Enjoy the amazing smell in your kitchen until it's cool enough to handle.

How to Store Cinnamon Raisin Granola

Freshly made cinnamon raisin granola is best kept at room temperature in a sealed container. It should stay fresh for about a week and up to two. You can also freeze granola if you don't think you'll eat it before it goes stale, but we don't think you'll have a need to freeze.

How to Serve Cinnamon Raisin Granola

This recipe works well for breakfast paired with almond milk or other milk. But you know you love to eat granola by the handful, too; keep a small bowl next to your desk to beat the mid-afternoon slump. And of course, there's always granola and plain yogurt. (Greek yogurt has more protein!)

Substitutions and Alterations

Naturally, cinnamon and raisin are a classic combo. But we also like the dried cranberries, blueberries, or cherries, along with cinnamon or even some ground ginger.

Feel free to substitute pumpkin seeds for sunflower seeds.

You can cut back on the maple syrup and honey if desired by a little bit (it does need the moisture, so just start small at first). Or you can use just one instead of the other, but we like the combination of these two natural sugars together.

Walnuts are also great with this granola.

Tip

For extra flavor, toast the nuts in a dry skillet over medium heat for several minutes until fragrant. Then, remove from the heat and allow them to cool before chopping them and using them in this cinnamon raisin granola recipe.

Also, just a heads up. The serving size on this granola is BEYOND GENEROUS, at a cup. Cut that in half and make it go further if need be!

LOVE GRANOLA? Try this Easy Gluten-Free Fall Breakfast Granola

If you like this recipe, make sure to pick up a copy of The Big Guide to Fresh and Fast Meal Preps

Cinnamon-Raisin Granola

This Cinnamon Raisin Granola is easy to make, loaded with wholesome ingredients and slightly sweetened with raw honey and maple syrup. It is nutritious, paleo-friendly, gluten-free, dairy-free and 100% delicious!

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Prep Time: 10

Cook Time: 5

Total Time: 15

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: cups

Calories: 749.57kcal

Author: Nick Quintero

Ingredients

1 cup pumpkin seeds
½ cup sliced almonds
½ cup chopped pecans
1 cup sunflower seeds
1 cup unsweetened shredded coconut
½ cup raisins
⅓ cup coconut oil
¼ cup raw honey
2 tablespoon pure maple syrup
1 tablespoon cinnamon
½ teaspoon allspice
1 teaspoon pure vanilla extract
¼ teaspoon salt

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Instructions

Preheat oven to 300ºF.
In a large bowl, add all dry ingredients: nuts, seeds, raisins, shredded coconut, spices and salt.
Line a large rimmed baking sheet or pan (10” x 15” recommended) with parchment paper.
In a small saucepan over low heat, add the coconut oil, honey, maple syrup and vanilla extract. Stir until melted.
Pour mixture over all the dry ingredients in the large bowl and mix by hand. (You might need to oil your hands first; it gets sticky!)
Spread across parchment-lined pan in an even layer.
Bake about 25 minutes or until golden brown, turning granola over with a spatula halfway through cooking. Watch to avoid overcooking.
Remove from oven and cool. Break apart in clumps and place in sealable bag or airtight container

Nutrition

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Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

January 23, 2023 by Nick Quintero 8 Comments

Whole30 Zucchini and Sweet Potato Hashbrown Meal Prep is a delicious and healthy alternative to fried hashbrowns. Plus, it's gluten-free and Paleo-friendly!

We are always on the lookout for recipes that taste great, are easy to prepare, and pack a nutrient-dense punch. This Zucchini and Sweet Potato Hashbrown meal prep does all of those things, and is also ideal for a Whole30 program, too.

How good does this look? Sweet potatoes and avocado in the same meal? Along with bacon and hard-boiled eggs? Yes, please! It seems like a heavenly combination of all the protein-loaded things, with veggies that won't spike the blood sugar, either. This healthy meal prep of zucchini and sweet potato hashbrowns brings a balanced combination of healthy fats, protein, and carbohydrates to the table. It'll keep you satisfied, and deliver a ton of nutrition, too.

We're always on the lookout for awesome breakfast dishes that involve sweet potatoes and eggs, and this one works for breakfast, lunch, or dinner. Score!

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep Ingredients

7 large eggs
2 cups shredded sweet potato
1 cup shredded zucchini
1 large avocado
3 slices sugar-free bacon
Salt & pepper, to taste

How to Make Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

You'll need to grate the zucchini and sweet potatoes and then transfer the shredded veggies to a clean towel so you can press out or wring out the excess water. This step is important because otherwise, the hash browns may not bake up crispy. Zucchini in particular is pretty watery.

Once you've extracted as much water as possible, combine the shredded veggies in a bowl with some salt and pepper. Mix in an egg to help bind it. The hashbrowns bake in the oven until crispy. While that's happening, prepare the eggs any way you like. We are partial to hard-boiled because they keep well in the fridge and are very easy to eat on the go. (Have you ever tried to eat a cold fried egg from the fridge? It's not the most delicious thing.)

How to Store Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

Once this is prepped and separated into containers, it's ready for you to take on the go with you to work, for lunch, or to pull out when it's time for dinner. We wouldn't recommend freezing anything in this meal prep except for the hashbrowns.

How to Serve Zucchini & Sweet Potato Hashbrown Meal Prep

Most of these items can be eaten right at room temperature if you like. Serve it over some micro greens for a bit of a zippy flavor, or over a bed of baby lettuces such as arugula, kale, or spinach. You can reheat the hashbrowns in a hot pan or in the oven, along with the bacon.

Substitutions and Alterations

If you're not into hard-boiled eggs, feel free to make eggs however you like. You can prepare scrambled eggs, or you can even bake eggs in a muffin pan with a little bit of milk and salt and pepper. This is an easy way to store cooked eggs as part of a meal prep. You can also prepare all elements of this meal except the eggs, and cook the eggs a different way each time you eat this. (We realize that sort of defeats the purpose of a "meal prep" somewhat, but if most of the recipe is ready for you already, this might not be a dealbreaker for you!)

Tip

Do a double batch of hashbrowns and freeze them for future use. Place the baked hashbrowns on a baking sheet lined with parchment and freeze them individually. Then, once frozen solid, transfer them to a zip-close bag or an airtight container. Label and date them so you know what you've tossed into the freezer.

Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep

This Whole30 Zucchini & Sweet Potato Hashbrown meal prep is a delicious and healthy alternative to fried hashbrowns. Sweet potatoes and zucchini are swapped for the traditional white potato for more flavor and nutrition. Gluten-free and paleo.

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Prep Time: 10

Cook Time: 25

Total Time: 35

Course: Breakfast

Cuisine: American

Keyword: Meal Prep

Servings: meals

Calories: 320kcal

Author: Nick Quintero

Ingredients

7 large eggs
2 cups shredded sweet potato
1 cup shredded zucchini
3 slices sugar-free bacon we used Pederson brand
1 large avocado sliced
salt & pepper to taste
broccoli microgreens or other greens if desired

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Instructions

Preheat oven to 425 degrees F
Place shredded potato and zucchini in a towel and gently wring out excess water.
Transfer to a bowl and add an egg, along with salt and pepper. Mix well.
Form the mixture into six evenly-sized hashbrowns and transfer to a baking sheet, flattening the top a bit so they "fry" in the oven.
Bake for 15 minutes or until they start to look set. Flip the hashbrowns and bake for another 15 minutes until golden.
Cook the remaining 6 eggs as desired (we like hard boiled), along with the bacon.
When hashbrowns are finished, turn the oven to broil and crisp for 1-2 minutes, if desired.
Divine the hashbrowns, eggs, bacon, and sliced avocado evenly among meal prep containers. Refrigerate for up to 4 days.

Notes

Nutrition for 1 out of 3 servings:

19g Protein | 23.5g Carbs | 17g Fat | 320 Calories

Nutrition

Serving: 1meal | Calories: 320kcal | Carbohydrates: 23.5g | Protein: 19g | Fat: 17g

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Egg Potato and Broccoli Breakfast Meal Prep

January 16, 2023 by Laura M 5 Comments

Egg Potato and Broccoli Breakfast Meal Prep will make your mornings amazingly delicious and easier!

Hey there, Meal Prep family. Our friend Laura (@cookathomemom)made this amazing meal prep that will make your busy morning routine just a tiny bit easier. Here's what she had to say about this nutritious breakfast she loves to make to support her healthy eating goals.

I recently started planning and prepping each week’s meals to help uncomplicate my whole30. And even more helpful than all the time it saves? The mental energy! I grocery shop once a week, so there are no more "quick" runs just to pick up the one or two things I forgot, and I never have to wonder what in the world I’ll be making for the next meal.

Every week, I pre-cut a ton of veggies, and I try to pre-pack at least one meal for us (usually lunch, sometimes breakfast). Here, I prepped a few meals with soft-boiled eggs, duck fat roasted potato wedges, and broccoli rice.

Egg Potato and Broccoli Breakfast Meal Prep Ingredients

8 eggs
2 broccoli crowns
4 medium red potatoes
4 tbsp. rendered duck fat, or olive, coconut, or avocado oil
1 tsp. salt
½ tsp. pepper
½ tsp. garlic powder
⅛ tsp. cayenne pepper, optional, or paprika

How to Make Egg Potato and Broccoli Meal Prep

This is one easy breakfast and can be prepped in stages, which is helpful. All the components are cooked separately but none of it is difficult to pull off for this healthy meal prep. Boil the eggs ahead of time and peel and stash them in the fridge in a sealed container. The broccoli basically becomes "riced" like we often like to do with cauliflower rice, and then cooked in a skillet. Additionally, the potatoes can roast ahead of time. Store it all in the fridge and reheat the potatoes when it's time to eat.

How to Store Egg Potato and Broccoli Breakfast

All of these components can be stored together right in meal prep containers. They'll keep for 4 to 5 days. You could make the potatoes and broccoli "rice" and freeze it after cooking or even ahead of time if needed. Hard-boiled eggs, however, do not really freeze well.

How to Serve

The egg can be served at room temperature or even straight from the fridge. Either way is fine. Reheat the potatoes and rice together in a warm skillet with a bit of oil or rendered duck fat (if you're feeling a little decadent!) Potatoes are always better when they're hot.

Substitutions and Alterations

Definitely use cauliflower rice if you've got a head of it in the fridge, or you have already meal-prepped it for the week (and if so, good on you!)

Use sweet potatoes instead of Russets or Yukon golds, if you like.

Toss the potatoes with dried or fresh herbs if you don't want the cayenne. Potatoes are great with rosemary, thyme, paprika, tarragon, chives, and parsley. Or mix and match.

Tips

You can cook the eggs for this breakfast meal prep just slightly under completely hard-boiled if you like. That's how you'll get a yolk that looks a bit runny like hers do here. Or cook them until they're totally done. It's your call! (Check out our post on How to Cook Eggs: 5 Ways, for more guidance.)

Egg Potato and Broccoli Breakfast Meal Prep

Here is an easy Whole30 meal prep combo: Egg, Potato, and Broccoli Breakfast Meal Prep

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Prep Time: 15

Cook Time: 35

Total Time: 50

Course: Breakfast

Cuisine: American

Keyword: Egg, Meal Prep

Servings: meals

Calories: 278.56kcal

Author: Laura M

Ingredients

8 large eggs
2 each broccoli crowns cut into bite-sized pieces
4 medium red potatoes cut into ½-inch wedges
4 tablespoon rendered duck fat (or olive/avocado oil)
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
½ teaspoon cayenne pepper (optional)

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Instructions

Potatoes

Preheat oven to 425 degrees F.
In a bowl, mix together duck fat and seasonings, then add the potatoes. Toss to coat.
Transfer to a parchment-lined baking sheet and bake for 20-25 minutes, turning once.

Broccoli

In small batches, add the broccoli to your blender or food processor, and pulse until broken down into rice-sized pieces.
Heat 2 tablespoons of duck fat in a large saute pan. Add the riced broccoli and cook over medium heat, stirring occasionally for 5 to 7 minutes, until it turns dark green. Season to taste.

Eggs

Bring a large saucepan of water to a boil. Carefully add the eggs one at a time.
Allow the eggs to cook over medium heat in the simmering water for 7 minutes.
Remove the eggs and place them in an ice bath of water for a few minutes to stop them from cooking.
Peel the eggs and transfer each one to its own meal prep container, along with the riced broccoli and potatoes. Seal and refrigerate until ready to eat.

Nutrition

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One Pot Jambalaya Meal Prep

January 15, 2023 by Nick Quintero 4 Comments

One-Pot Jambalaya Meal Prep comes together in the pressure cooker for a lower-carb Whole30-compliant dish made with cauliflower rice.

You might not think to meal prep something like jambalaya, which typically contains a lot of ingredients and requires a bit of time to get everything to come together just the way you like it. It's a slow and steady kind of dish.

We know you probably don't have a lot of time for that, right? So instead, this one uses a pressure cooker

However, it's a great meal prep recipe because it's loaded with protein and can be customized if you want to mix it up a bit.

One Pot Jambalaya Meal Prep Ingredients

1 ½ tbsps avocado oil
¾ cup chopped onion
¾ cup chopped celery
1 cup chopped bell pepper
6 oz Whole30 compliant Andouille sausage, sliced
1 lb chicken breast, cut into bite-sized pieces
½ teaspoon dried thyme
¼ teaspoon paprika
½ teaspoon ground cumin
2 ½ tsps Creole seasoning blend*
1 (14 oz) can unsalted diced tomatoes, drained
¼ cup chicken broth, or water
1 lb cauliflower rice
½ lb medium-sized raw shrimp, peeled and deveined

How to Make One Pot Jambalaya

One pot jambalaya starts with oil, onion, celery, and bell pepper, often referred to as the trinity, or Louisiana's answer to France's mirepoix. (The latter uses carrots instead of peppers). Add all that to the Instant Pot or pressure cooker and saute until starting to soften. Then you'll add the sausage and chicken, along with the dried herbs and seasonings: thyme, paprika, cumin, and Creole seasoning blend. And then, the tomatoes and broth, followed by the rice. Toward the very end of cooking, and after the pressure has been released, add the shrimp. It will cook fast in the residual heat; if you add shrimp earlier it will turn rubbery. No one wants rubbery shrimp.

How to Serve One Pot Jambalaya

This is the ultimate one-pot meal, so honestly, we don't see much need to serve anything else with it. Unless, of course, you're the kind of person who serves salad with all meals. If that's you, by all means, add more veggies to your day. We're not going to say no to that.

How to Store Jambalaya

This meal prep will keep for four or five days in airtight sealed containers in the fridge. Almost everything in this meal prep will freeze well, except for the shrimp. If you plan on freezing this one-pot jambalaya, just make sure you eat the shrimp first, or take it out and eat it with another meal. Freezing shrimp that's already been cooked isn't a great idea because it becomes rubbery once you thaw it again and try to reheat it.

Jambalaya vs. Gumbo

These two dishes both hail from the New Orleans area and so it's easy to get them confused on that factor alone. But they also often contain some of the same ingredients. However, the main difference is as follows. Gumbo is a thick stew that's usually served with rice, on the side, whereas with jambalaya, the rice cooks right in the same pot as everything else.

Tip

Use a seasoning blend such as Tony Chachere’s Creole Seasoning or Zatarain’s Creole Seasoning. Both are great! Just be sure to check the salt content on those seasoning blends; you won't typically need to add salt to your jambalaya if you're using either of those.

One Pot Jambalaya Meal Prep

This Whole30 compliant Jambalaya uses cauliflower rice instead of grains. It is a quick and easy one pot meal with minimal clean up!

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Prep Time: 15

Cook Time: 8

Total Time: 23

Course: Main Dish

Cuisine: American

Keyword: Chicken, Meal Prep

Servings: meals

Calories: 314kcal

Author: Nick Quintero

Ingredients

1.5 tbs avocado oil
¾ cup onion chopped
¾ cup celery chopped
1 cup bell pepper chopped
6 ounces andouille sausage sliced (Whole30 compliant)
1 pound chicken breast cut into bite sized pieces
½ teaspoon dried thyme
¼ teaspoon paprika
½ teaspoon ground cumin
2 ¼ tsp cajun seasoning blend*
1 14 ounce can unsalted diced tomatoes drained
¼ cup chicken broth or water
1 pound cauliflower rice
8 ounces medium shrimp peeled and deveined

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Instructions

Heat oil in pressure cooker pot over medium heat (or “sauté” setting). Add onion, celery, and bell pepper. Cook for 2 minutes until onions have softened. Add sausage, chicken, thyme, paprika, cumin, and Creole seasoning and stir to coat ingredients in the spices. Cook for about 2 minutes.
Add drained diced tomatoes, broth, and cauliflower rice. Cover the pressure cooker with lid and lock. Ensure that steam release knot is set to “pressure” or “sealed” position. Cook at high pressure for 8 minutes.
Manually release pressure after cooking and turn off the pressure cooker. Remove lidand stir in shrimp. Allow shrimp to cook in residual heat of mixture for 3-5 minutes. Servewarm.
NOTE:• Use seasoning blend such as Tony Chachere’s Creole Seasoning or Zatarain’sCreole Seasoning• Check sausage ingredient label to make sure it is Whole30 compliant. WellshireFarms Smoked Andouille Sausage was used for this recipe.

Notes

Nutrition for 1 out of 4 servings:

47g Protein | 13g Carbs | 10g Fat | 5.5g Fiber | 314 Calories

Nutrition

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Tuna Quinoa Salad In Endive Wraps

January 17, 2023 by Nick Quintero 1 Comment

Tuna Quinoa Salad in Endive Wraps skips the bread for the slightly bitter leaves of endive. Quinoa adds even more protein.

If you love tuna salad, you'll really love this one. We've mixed it with quinoa for extra protein and plain Greek yogurt instead of mayo. This tuna quinoa salad is a lighter take on classic tuna salad, but still makes for a satisfying meal. Pair with endive leaves for an easy meal prep wrap.

Let's face it. Some weeks we just don't want to meal prep! There are likely a million other things we could be doing, but we know that we feel better and life is easier when we meal prep. This tuna quinoa salad comes to the rescue because you can make it in five minutes and once you do, lunch is ready. Make it in the morning and you're good to go.

What is Endive?

But first, let's talk about an ingredient in this recipe with which you might not be familiar. Endive! It's part of the chicory family and it's bitter and tender and the same time, but not overly so. Radicchio and Belgian endive are two other types you may have encountered before. They're actually grown in the dark, and you can find them mostly all year round, but more easily in the winter. And they happen to make for a great way to deliver a tuna salad (with quinoa!) wrap.

Tuna Quinoa Salad in Endive Wraps Ingredients

¼ cup cooked quinoa
1 can tuna in water
¼ cup plain Greek yogurt
1 tsp. lemon juice
2 tbsp. diced radishes
2 tbsp. diced cucumber
1 tsp. dried parsley, or 1 tbsp. fresh
½ tsp. fresh dill, or 1 ½ tsp. fresh
Salt & pepper to taste
Endive leaves

How to Make Tuna Quinoa Salad in Endive Wraps

Drain the tuna of its water and add to a medium bowl. Then add all the other ingredients. It's that easy. Don't forget to taste after you add salt and pepper; this is important but an often overlooked step in cooking. The salt and pepper will perk up the entire salad. The cucumbers and radishes add some crunch and a cooling taste to this tuna salad, making it especially welcoming during warmer weather, but it's delicious any time of year.

How to Store Tuna Quinoa Salad

You can make this a day or so ahead of when you want to eat it with no trouble; we'd just recommend waiting until serving before adding the tuna into the endive leaves. They might get a little soggy if they're sitting for more than a few hours ahead of eating them.

Substitutions and Alterations

You could always cook your own quinoa for this recipe, but to make it faster (and cook-free) you can use pre-cooked quinoa. If you've batch cooked quinoa and popped some in the freezer (this is so worth doing), or you've maybe frozen leftover quinoa from another meal prepping extravaganza, you can use that. Just defrost it in the microwave, in the fridge overnight, or toss it in a pan over low heat to thaw.

Substitute white or brown rice, orzo pasta (cause it's so small!). Or, to make it low carb, try any other alternative to white rice in this too!

Double, triple, or quadruple this recipe for a full week's worth of meals, or add more veggies to stretch out one can of tuna for two servings. We also like chopped carrots and celery in this tuna salad.

Tuna in olive oil also works great here, too—just know that it's going to up the fat content of this dish, albeit with the good kinds.

Add 1 to 2 teaspoons of Dijon mustard.

Tuna Quinoa Salad In Endive Wraps

This Tuna Quinoa Salad is made healthier and packed with protein. Greek yogurt instead of mayo makes for a lighter yet still satisfying meal. Paired with endive leaves for easy meal prep wraps.

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Prep Time: 10

Cook Time: 5

Total Time: 15

Course: Lunch, Main Dish

Cuisine: American

Keyword: Fish, Meal Prep

Servings: lunch

Calories: 279kcal

Author: Nick Quintero

Ingredients

¼ cup quinoa cooked
1 can tuna in water
¼ cup plain Greek yogurt nonfat
1 tsp. lemon juice
2 tbsp. radish diced
2 tbsp. parsley dried
½ tsp. fresh dill
Salt & pepper to taste
Endive leaves to make wraps

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Instructions

Drain the tuna of water. In a medium bowl, add all ingredients and stir to combine.
Transfer to a meal prep container and add endive leaves. The more the better!
Chill in the refrigerator for a minimum of 20 minutes prior to eating to allow the flavors to settle.

Notes

Nutrition For 1 Full Serving:

29g Protein, 3g Fat, 34g Carbs

Recipe Courtesy Of: www.skinnyfitalicious.com

Nutrition

Serving: 1meal | Calories: 279kcal | Carbohydrates: 34g | Protein: 29g | Fat: 3g

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Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

January 15, 2023 by Nick Quintero 10 Comments

Spicy mustard thyme chicken & coconut roasted Brussels sprouts make for an amazing one-pan dinner.

Doesn't this meal prep recipe look fancy? It only looks that way. We love this one-pan dinner of spicy mustard thyme chicken & coconut roasted Brussels sprouts. Marinate the chicken in mustard, thyme, and lemon juice, and then bake it alongside Brussels sprouts that you've tossed in melted coconut oil.

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts Ingredients

1 lb. Brussels sprouts sliced in half
2 medium boneless, skinless chicken breasts (about ½ pound)
¼ cup ground spicy mustard
1 tbsp. lemon juice
1 tsp. thyme
Salt and pepper to taste
1 tbsp. melted coconut oil

We are always looking for new chicken dinners, and those that can be made in one pan, but look this impressive, earn a special place in our repertoire. Serve this during the week, for sure, but it's also classy-looking enough to serve for company, too. No one needs to know how easy it is. This low-carb and whole30/Paleo-compliant meal prep shows you just how easy meal prepping can be.

How to Make Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

In a medium bowl, whisk together the mustard, lemon juice, and thyme. Let the chicken hang out in the marinade for a few minutes while you prep everything else. The chicken cooks, the sprouts toss in melted coconut oil, and it all comes together in the oven in about a half an hour.

How to Serve Spicy Mustard Chicken & Coconut Roasted Brussels Sprouts

For those of us looking for a few more carbs in our diet round out this meal with a sweet potato, whole grain pasta, or any white rice alternative. This meal costs about $4 per serving, but even with the extra side, this meal will still cost you less than any takeout. We also like this with mashed potatoes. It's a bit old-fashioned, sure, but it works. If your diet permits, it's worth it. (If you want cauliflower mashed potatoes, see how we do it in this recipe for the Cauliflower Mash Breakfast Bowl.)

How to Store Chicken and Brussels Sprouts

For this spicy chicken thyme dish, we love to meal prep something so especially flavorful and keep it in the fridge for 4 to 5 days, in sealed prep containers. Transfer each serving to an oven-safe dish and cover with foil. Reheat at 350 F for about 10 to 15 minutes, or microwave if that's easier for you.

You can also freeze this completely cooked healthy meal prep, too. Just pop each serving into a zip-close plastic bag suitable for the freezer. Squeeze as much air out of the bag as possible (this helps prevent freezer burn), and label and date the contents. Defrost in the fridge, and then reheat as directed.

Substitutions and Alterations

If you are following a vegan or vegetarian diet, this spicy mustard thyme marinade is really good on tofu. Let it sit for half an hour or so and then pan-sear it, or cook it with the Brussels sprouts.

Feel free to use fresh thyme if you have it; just be sure to up the amount to about a tablespoon of fresh minced thyme. We also like rosemary and sage with chicken and mustard. Mix up the marinade with any of these herbs.

Double or triple this recipe—we know you're thinking about it. Just make sure your pans are big enough to accommodate the increase without crowding anything. No one likes veggies that get steamed and mushy when they're supposed to be roasted.

Sprinkle the finished Brussels sprouts with some shredded unsweetened coconut for an extra tropical vibe.

Spicy Mustard Thyme Chicken & Coconut Roasted Brussels Sprouts

A spicy mustard thyme marinade gives chicken incredible flavor, especially when served with roasted Brussels sprouts tossed in melted coconut oil. A fancy but not fussy healthy meal prep that bakes all at once in the oven!

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Prep Time: 10

Cook Time: 25

Total Time: 35

Course: Lunch, Main Dish

Cuisine: American

Keyword: Chicken, Meal Prep

Servings: lunches

Calories: 311kcal

Author: Nick Quintero

Ingredients

1 pound Brussels sprouts sliced in half
½ pound boneless skinless chicken breasts about two breasts
¼ cup spicy brown mustard
1 tbsp. lemon juice
1 tsp. thyme
salt & pepper to taste
1 tbsp. coconut oil melted

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Instructions

In a medium bowl, whisk together the spicy mustard with lemon juice, salt, pepper, and thyme. Add the chicken breasts and toss to coat. Cover and transfer to the refrigerator to marinate for 15 to 30 minutes.
Preheat oven to 350 F. Prepare a baking sheet with parchment paper.
Toss the Brussels sprouts in a medium bowl with melted coconut oil, and a little more salt and pepper. Remove the chicken from the fridge and let it sit for 15 minutes at room temperature.
Transfer the Brussels sprouts to the prepared baking sheet in an even layer, and transfer the chicken to a glass baking pan.
Bake the chicken at 375 F for 10 minutes. After 10 minutes, add the Brussels sprouts to the oven and roast for 15 minutes until softened and a bit crispy. (You can always remove the chicken at this point and let the sprouts go a little longer to crisp them up.)
Remove from the oven and divide the meal into two servings, placing in individual meal prep containers and transfer to the refrigerator.

Notes

WW Smart Points= Green:8 Blue:4 Purple:4

Nutrition For 1 out of 2 Servings:

16g Protein, 4g Fat, 8g Carbs

Nutrition

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Jalapeno Sliders With Sweet Potato Bun Meal Prep

January 5, 2023 by Nick Quintero 2 Comments

These Jalapeno sliders have a spicy kick! Made with diced jalapenos and placed on a sweet potato “bun” for Paleo-friendly meal on the go!

Hello, hello!

Watch as we 'slide' right on into your day with this Jalapeno Sliders With Sweet Potato Buns Meal Prep recipe. Just imagine kicking up your feet at lunchtime and relaxing with a container full of spicy burgers! It's like being at your best friend's summer BBQ, while working!

Ok, we are back from our daydream. But seriously, make these—regardless of the time of year.

This recipe is Whole30 compliant, gluten-free, dairy-free, and beyond easy. Plus, the spice is enough to give you an energy kick to finish out your afternoon!

Jalapeno Sliders With Sweet Potato Bun Meal Prep Ingredients

1 large, thick sweet potato
1 lb. lean ground beef
1 small jalapeno, finely diced
½ tsp. garlic powder
½ tsp. cumin
1 tbsp. extra virgin olive oil
Salt & pepper to taste

How to Make Jalapeno Sliders with Sweet Potato Bun

This flavorful recipe for sliders comes together with just some lean ground beef, a small jalapeno pepper, and some seasonings. That's it. Grill it outside or on your grill pan. And instead of using a bun, make this paleo by cutting a sweet potato into slices that are thick enough to serve as a bun. The slices roast in the oven while the sliders cook.

How to Serve Sliders

We love these with the standard accompaniments such as lettuce, tomato, and maybe even a pickle. It's a pretty well-rounded meal as is, but a green salad is always a good addition to healthy meal prep. These burgers are pretty filling, though! You might not need anything else. A good paleo mayo like one from Primal Kitchen would be delicious if you like mayo on your burgers; the creaminess of mayo tastes great against the spice of these sliders.

How to Store Jalapeno Sliders With Sweet Potato Buns

Once these are prepped, they can stay in the fridge for 4 to 5 days. You might want to reheat the slices of sweet potato just slightly to take the edge off the cold from the fridge. A skillet over medium heat would do the trick.

You can also make the elements of this meal, namely, the burger and the "buns," ahead of time and freeze them. Defrost in the fridge or wrap the items in foil and reheat in the oven. A microwave might make the beef "cook" unevenly when it defrosts unless you've got a good sense of how your microwave works. They can be unpredictable. Frozen, however, the sliders will keep well for 3 months along with the sweet potato slices. They will likely need some re-crisping up in a hot pan once they're defrosted.

Tips for Sweet Potato Bun

Make sure your sweet potato is large enough in diameter to accommodate a slider. It should be a few inches or so; it will shrink a little in the oven, but not much.

Tips for Burgers

Use your hands! It's never a bad idea to use your very clean hands to mix together seasonings and ground meat when you are forming burgers. It better distributes the seasonings within the meat, and it also helps to avoid overmixing, which can very easily happen when you're using a spoon or spatula. The end result? A more tender, juicy burger that doesn't taste tough.

Prep Ahead! Mix these burgers up the night before and keep them covered in the fridge until you're ready to cook them. Just bring them to room temperature beforehand so they cook more evenly once they hit the grill or your grill pan.

Jalapeno Sliders With Sweet Potato Bun Meal Prep

These sliders have a spicy kick! Made with diced jalapenos and placed on a sweet potato “bun” for Paleo friendly meal on the go!

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Prep Time: 10

Cook Time: 20

Total Time: 30

Course: Lunch, Main Dish

Cuisine: American

Keyword: Beef, Meal Prep

Servings: meals

Calories: 483kcal

Author: Nick Quintero

Ingredients

1 large cooked sweet potato (about 200g)
1 pound 93% lean ground beef
1 small jalapeno finely diced
½ tsp. garlic powder
½ tsp. cumin
1 tbsp. olive oil
salt & pepper to taste
sides as desired

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Instructions

Preheat oven to 425 F. Prepare the sweet potato by washing the outside well then slice horizontally into thick slices.
Place the sweet potato on a medium baking sheet. Drizzle with extra virgin olive oil and sprinkle with salt and pepper. Bake for 20 minutes.
While the sweet potato is baking, heat a grill or grill pan to medium heat.
Combine ground beef in a large bowl with jalapeno, cumin, and garlic powder. Using your hands, break up the meat and mix the ingredients together.
Form the mixture into 4 patties and transfer to a plate. At this point you can cook them immediately, or cover and refrigerate until you're ready.
Grill them for 4 minutes then flip and cook another 4 minutes for a medium-well slider.
Remove the sweet potatoes from the oven, and sliders from the grill.
Transfer to 2 meal prep containers and place 2 burgers in each one along with roasted sweet potato “buns” along with your desired sides!

Notes

WW Smart Points= Green:16 Blue:16 Purple:11

Nutrition Per Meal:

48g Protein, 23g Fat, 21g Carbs, 483 calories

Nutrition

Serving: 1meal | Calories: 483kcal | Carbohydrates: 21g | Protein: 48g | Fat: 23g

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Moroccan Turmeric Chicken Stew

January 3, 2023 by Nick Quintero 10 Comments

This Moroccan Turmeric Chicken Stew has an anti-inflammatory boost! It’s pungent, fragrant, and slightly sweet. Serve over cauliflower rice, white or brown rice for a warm lunch or dinner.

Who doesn't love a chicken stew for a cold night? Or any night, really?

This one takes a little bit of time, as any good stew does, but it's worth it. With chicken, turmeric, ginger, coriander, and cinnamon, it's warming, spicy, a little sweet, and so good. It's a flavor profile commonly associated with Moroccan food. Like any stew, it gets better the longer it sits, so you'll have fun tasting this on day 1 versus day 4.

How to Make Moroccan Turmeric Chicken Stew

Carrots, onions, and garlic come together in a large pot, and then you add the chicken and some salt and pepper. Then, cook that a little bit and add the tomatoes and stock, plus all of the spices. Bring it up to a boil and then simmer, simmer, simmer. And then, you're good to go.

Moroccan Turmeric Chicken Stew Ingredients

2 large chicken breasts, boneless skinless & chopped into ½ inch pieces
1 tbsp. extra virgin olive oil
2 tbsp. minced garlic
1 (28-ounce) can diced tomatoes, with juices
1 ½ cups carrots, diced
½ cup onions, diced
3 cups chicken stock
1 tsp. turmeric
½ tsp. cumin
½ tsp. coriander
½ tsp. ground ginger
½ tsp. cinnamon
4 cups cooked cauliflower rice, or white or brown rice
Parsley, for garnish
Salt and pepper, to taste

How to Serve Moroccan Chicken Stew

We like this over cauliflower rice, or regular rice if you don't need to restrict carbs. Either brown or white rice would taste good here. Jasmine rice in particular would complement these flavors.

You can also eat this stew as is, or serve it with crusty bread if that's part of your diet plan. Sometimes it's worth the glutens! A green salad goes a long way, but you've got a lot of veggies in this stew already.

How to Store Moroccan Stew

Stew gets better with age and can sit for several days in the fridge. Suffice it to say, it'll taste more interesting on days three and four, so certainly enjoy this meal prep.

Freeze any leftovers in an airtight container for up to three months. Defrost in the microwave, in the fridge overnight, or over medium-low heat on the stovetop.

Substitutions and Alterations

You could add sweet potatoes to this dish if you like. Just peel and dice them to about an inch or so, and then add them at the same time as the stock, tomatoes, and spices.
Swap out the chicken breasts for chicken thighs.
Cilantro is an herb you can use instead of parsley if you prefer.

Tips for Moroccan Stew

When using canned goods, such as tomatoes, beans, and pre-made stock, it's nice to buy low-sodium versions (or no salt) of these products. It may be most helpful if you (or those you cook for) need to restrict salt intake. But in more practical cooking terms, buying processed foods with low or no sodium means you can customize the salt level to your liking. It makes it less likely that your food will end up too salty.

READ MORE: Digging Moroccan Chicken? Try Instant Pot Moroccan Chicken Meal Prep

Moroccan Turmeric Chicken Stew

This chicken stew has an anti-inflammatory boost! Seasoned with Moroccan flavors, it’s pungent, fragrant, and slightly sweet. Serve over cauliflower rice, white or brown rice for a warm lunch or dinner.

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Prep Time: 15

Cook Time: 1

Total Time: 1 15

Course: Lunch, Main Dish

Cuisine: Moroccan

Diet: Gluten Free

Keyword: Chicken, Meal Prep

Servings: servings

Calories: 270kcal

Author: Nick Quintero

Ingredients

8 ounces chicken breast cut into ½ inch pieces
1 tablespoon olive oil
2 tablespoon minced garlic
28 ounces diced tomatoes with juices
1 ½ cups carrots diced
⅓ cup onions diced
3 cups chicken stock
1 teaspoon turmeric
½ teaspoon cumin
½ teaspoon coriander
½ teaspoon ground ginger
½ teaspoon cinnamon
4 cups rice cauliflower cooked
parsley for garnish
salt & pepper to taste

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Instructions

Heat the olive oil in a large pot over high heat.
Add carrots, onions, and garlic. Sauté 4-5 minutes until tender.
Place diced chicken in the pot. Sprinkle with salt and pepper. Cook until chicken is almost but not entirely cooked through,, about 8 minutes.
Add turmeric, coriander, ginger, cinnamon, diced tomatoes with their juices, and chicken stock.
Bring to a boil then reduce to a low simmer. Cover the pot and cook 45 minutes on low.
Serve with cooked cauliflower rice, white or brown rice, and parsley for garnish.

Notes

WW Smart Points= Green:2 Blue:1 Purple:1

Nutrition

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Butternut Squash Cranberry Skillet Meal Prep

November 17, 2022 by Nick Quintero 4 Comments

All the flavors of fall combine in this Butternut Squash Cranberry Skillet Meal Prep. It's like a deconstructed holiday meal, but better—and Whole30 friendly!

If you're thinking that this dish, with its cranberries, sausage, and butternut squash reminds you of Thanksgiving, you wouldn't be wrong. We are so digging this combination of flavors. They come together in one dish, but without all the extra Thanksgiving heaviness. Feed your soul with warmly spiced butternut squash with tart cranberries, along with Whole30 sausage.

Make this for a protein-packed breakfast meal prep or at home for an easy weeknight meal. It's honestly a comforting and filling meal for any time of day. Once it's all put together, this squash and cranberry skillet dish is so pretty to look at, what with all those colors, that serving it for Sunday brunch is a grand idea.

The combination of tart cranberries, sweet butternut squash, and savory sausage will keep your tastebuds happy.

Butternut Squash Cranberry Skillet Meal Prep Ingredients

4 cups butternut squash, cubed
2 cups cranberries
1 lb. sausage, sugar and nitrate free
½ teaspoon nutmeg
½ teaspoon sage
½ teaspoon dried thyme
1 tablespoon extra virgin olive oil

How to Make Butternut Squash Cranberry Skillet Meal Prep

This comes together easily in just one skillet. Cook the cubed squash with the herbs and oil in a skillet until it begins to soften. Add in the cranberries and the sausage and cook for 5 to 7 minutes or so. (The cranberries will remain whole; they won't pop like they do when you make cranberry sauce!)

How to Store Butternut Squash Cranberry Skillet

Make it for breakfast for the family, or keep it strictly in meal prep territory. It's up to you. But it should keep in the fridge for 4 or 5 days. Reheat in a skillet with a little oil or in the microwave if desired. Another option would be to pop it into a 350 F oven, covered loosely in foil, and reheat for 15 minutes or so.

You can freeze this, too. Again, just make sure the container is airtight, or put it in a zip-close plastic bag that you've squeezed as much air out of as possible. Defrost in the microwave or overnight in the fridge, or in the oven in a casserole dish as described.

Substitutions and Alterations

You can kick up the protein by adding in a couple of hard-boiled eggs if your macros require more of it.
If you are out of squash feel free to use peeled and cubed sweet potatoes instead.
Rosemary is a nice addition in terms of herbs, but it's not necessary.
If you don't have nutmeg, substitute cinnamon instead.
Any kind of sugar- and nitrate-free sausage works in this squash cranberry skillet dish, whether it's pork, chicken, or turkey. Your call!

Tips

This recipe works amazingly well as a base for a stuffing recipe! So, for those already planning their holiday menu, add this for a healthy dish at your table! Keep in mind, though, that cranberries are really tart; if you've never had them cooked before you're in for a treat.

READ MORE: Following Whole30? You Need 7 Days of Whole30 Breakfasts!

Butternut Squash and Cranberry Skillet Meal Prep Recipe

Butternut Squash Cranberry Skillet Meal Prep

Feed your soul with this warmly spiced butternut squash with tart cranberries and Whole30 sausage. A comforting and filling meal for any time of day.

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Prep Time: 10

Cook Time: 10

Total Time: 20

Course: Breakfast

Cuisine: American

Keyword: Meal Prep, Sausage

Servings: meals

Calories: 349kcal

Author: Nick Quintero

Ingredients

4 cups butternut squash cubed
2 cup cranberries fresh
1 pound sausage whole30 compliant, if needed
½ tsp. nutmeg
½ tsp. sage
½ tsp. dried thyme
1 tbsp. olive oil
hard boiled eggs optional

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Instructions

Add extra virgin olive oil to a large skillet and bring to medium heat.
Add butternut squash with nutmeg, sage and thyme. Stir to combine and cook 5 minutes until softened.
Add cranberries and sausage to the pan. Cook another 5-7 minutes to desired tenderness.
Transfer to a meal prep container and pair with hard boiled eggs.

Notes

Nutrition: 1 out of 4 meals (not including hard boiled eggs)

19g Protein, 21g Carbs, 21g Fat

Nutrition

Serving: 1meal | Calories: 349kcal | Carbohydrates: 21g | Protein: 19g | Fat: 21g

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Air Fryer Coconut Shrimp

February 5, 2022 by Nick Quintero 2 Comments

Are you ready for a tropical getaway? Who isn't! Take your taste buds on a well-deserved tropical vacation with our Air Fryer Coconut Shrimp meal prep recipe. The crunchy shrimp is served with Cilantro Lime Cauliflower Rice and topped with a tangy Sweet & Sour Sauce. This tropically delicious entrée is Keto-friendly and . . .

35 Simple Salmon Meal Prep Recipes

January 2, 2023 by Nick Quintero Leave a Comment

By now you know that we are all about healthy protein options. Beef. Chicken. Shrimp. We love them all! But, today we are talking all things salmon. Not because we don't love the other protein options, but we like to keep variety in our meals. Yes, salmon is a bit more expensive than chicken and beef, but the extra money is worth the health benefits!

Salmon, especially wild caught salmon, is loaded with heart-healthy omega-3's and full of protein. It may not be an item that we meal prep every week, but it is definitely a protein that we had in at least 2x per month.

Have you ever considered something like salmon for breakfast? No? Well, you should! These 35 simple salmon meal prep recipes include dishes like salmon at breakfast, easy foil pack or parchment recipes, sheet pan recipes and more!

There is a baking method and flavor profile for everyone here! The best part? Salmon can be cooked in 15 minutes or less! That sounds like a meal prep win to us. What do you think?

Salmon Meal Prep Ideas

Smoked Salmon & Lentil Breakfast Salad

Asian Air Fryer Salmon

One Pan Roasted Salmon, Asparagus & Potatoes Recipe

One Pan Fajita Salmon

How to Make Salmon Fajitas (watch)

Blackened Salmon & Veggies

Crispy Salmon Cakes with Mango salsa and Brussels sprouts

Sheet Pan Salmon, Lentils & Asparagus

Lemon Garlic Salmon Foil Packets

Lemon Pepper Sheet Pan Salmon

Honey BBQ Baked Salmon Bowls

Budget-Friendly Sheet Pan Salmon & Veggies

Paprika Salmon & Green Beans

Salmon Meal Prep Recipe Video: One Pan Fajita Salmon

Honey Lime Salmon

Whole30 Epic Salmon Poke Bowl

Pomegranate Orange Glazed Salmon

Salmon Fish Sticks

Honey, Soy, Ginger Broiled Salmon

Avocado Salsa Salmon

Asian Slaw & Marinated Salmon

Teriyaki Foil Packet Salmon

Baked Salmon With Toasted Sesame Farro

Braised Salmon in Mushroom Sauce

Garlic Lemon Butter Salmon & Pasta

Roasted Salmon & Veggie Bowl

Cara Cara Orange Salmon & Lentil Bowl

Roasted Salmon With Avocado & Cucumber Salsa

Sun Dried Tomato & Lemon Baked Salmon With Asparagus

Easy Teriyaki Glazed Salmon

One Pan Lemon Garlic Salmon

Panko Crusted Honey Mustard Salmon

Salmon Sushi Bowls

Lemon Garlic Salmon & Pasta

Asian BBQ Salmon

Kale & Salmon Cesaer Salad

Sheet Pan Honey Mustard Salmon & Rainbow Veggies

Instant Pot Paleo Butternut Squash Risotto

January 1, 2023 by Nick Quintero 4 Comments

Instant Pot Paleo Butternut Squash Risotto uses cauliflower rice for a fall-themed risotto that's ready in less than an hour!

Cozy up to this low-calorie, gluten-free, and paleo-friendly recipe that comes together in a hands-off way. Thanks to the Instant Pot, this butternut squash risotto is ready in less than an hour. Cauliflower rice stands in for traditional rice in this comfort food favorite inspired by the flavors of autumn.

Instant Pot Paleo Butternut Squash Risotto Ingredients:

1 tablespoon ghee
1 teaspoon minced garlic
½ cup chopped sweet white onion
4 cups riced cauliflower
2 cups cubed butternut squash
⅔ cup chicken stock
¾ cup full-fat canned coconut milk
1 tablespoon AIP Paleo Powder Seasoning
1 tablespoon fresh chopped sage
1 tablespoon cassava flour or arrowroot flour
4 strips bacon, cooked and chopped

For Serving

12 oz. asparagus, ends trimmed
1 tablespoon ghee
¼ teaspoon sea salt
1 lb. green and red seedless grapes

How to Make Instant Pot Paleo Butternut Squash Risotto

Just about everything is made in the Instant Pot, including the asparagus side dish. Start with that! Melt a little ghee in the pot, cook the asparagus, and then set it aside. Then, you add more ghee, onions, cauliflower rice, cubed butternut squash, along with the liquids. In this case, we are using coconut milk and chicken stock. Season with our favorite paleo seasoning, and seal the Instant Pot and set it. When the dish is ready, top with fresh chopped sage, some cassava or arrowroot flour for a little thickening, and the chopped and cooked bacon. Because some chopped bacon as garnish is never a bad idea.

Substitutions and Alterations

Other squashes would work here, too, as long as they are firm and orange-fleshed, such as kabocha, hubbard, or acorn squash. We like butternut because it's widely available and you can often find them in grocery stores in the produce department, pre-cut and shrink-wrapped, which saves you time. (But, granted, costs you more upfront.)
Skip using sweet potatoes instead; they will likely get too soft.
If you don't need to eat this as a paleo risotto,(i.e, you eat cheese), by all means dust some freshly grated Parmesan over the top of this dish.
Make this vegan by eliminating the bacon and using vegetable stock. Sprinkle on some nutritional yeast for a nutty, cheese-like topping. (And next time, make our vegan butternut squash casserole meal prep.)
Skip the asparagus altogether and make a green salad to serve alongside this Instant Pot paleo butternut squash risotto, and prep it accordingly.
Serve with strawberries and/or blueberries instead of grapes, if desired.

How to Store Instant Pot Paleo Butternut Squash Risotto

This recipe will keep in the fridge for 4 to 5 days, like most of the ones we put together here. Keep it in a sealed, airtight container. Reheat gently in the microwave or on the stovetop over low heat.

You can also freeze leftovers from this Instant Pot risotto if desired, but the "rice" might not reconstitute so well. It will still taste good and it will keep you from wasting food. Just defrost in the fridge overnight or in the microwave and reheat as desired. Adding some freshly chopped sage again and more bacon will perk up this dish considerably.

READ MORE: Fall food lovers want 25 Easy Butternut Squash Recipes!

Instant Pot Paleo Butternut Squash Risotto

Cozy up to this low calorie, gluten-free, and paleo-friendly recipe that’s ready in less than an hour, thanks to the Instant Pot. Cauliflower rice stands in for traditional rice in this comfort food favorite inspired by the flavors of fall.

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Prep Time: 10

Cook Time: 18

Quick Release Time: 5

Total Time: 33

Course: dinner, Lunch, Main Dish

Cuisine: Italian

Keyword: dinner, gluten free, lunch, paleo, paleo powder

Servings: meals

Calories: 412kcal

Author: Nick Quintero

Equipment

Instant Pot

Ingredients

2 tablespoon ghee
1 teaspoon minced garlic
½ cup chopped sweet white onion
4 cups riced cauliflower
2 cups cubed butternut squash
⅔ cup chicken stock
¾ cup full-fat canned coconut milk
1 tablespoon AIP Paleo Powder Seasoning
1 tablespoon fresh chopped sage
1 tablespoon cassava flour or arrowroot flour
4 strips bacon cooked and chopped

For Serving

12 oz. asparagus ends trimmed
1 tablespoon ghee
¼ teaspoon sea salt
1 lb. green and red seedless grapes

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Instructions

Chop asparagus into 3-inch pieces. Press the sauté setting on the Instant Pot and add 1 tablespoon of ghee. Add asparagus and sauté for 6-8 minutes. Divide asparagus among one each of the small compartments of 4 white MPOF containers. Sprinkle with salt.
With the Instant Pot still on sauté, melt the other tablespoon of ghee. Add the onion and sauté for 5 minutes, stirring regularly. Press Cancel and stir in the garlic.
Add cauliflower rice, butternut squash, chicken stock, and coconut milk, along with the Paleo Powder seasoning. Stir to combine.
Secure lid and close vent valve. Press manual setting, and set it for 2 minutes.
When the timer goes off, quick release the pressure valve and wait for pressure to release. Open the lid and stir in the fresh sage. Press sauté setting and stir in cassava flour to thicken the risotto for 2-3 minutes. Press Cancel.
Divide risotto among the large compartments of 4 MPOF white containers and sprinkle with the chopped bacon. Add grapes to the remaining small compartments. Your meals are prepped!

Nutrition

Calories: 412kcal | Carbohydrates: 55g | Protein: 13g | Fat: 20g | Fiber: 12g

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Broccoli Rice Red Pepper Egg Muffins

August 5, 2022 by Nick Quintero 5 Comments

Prep these broccoli rice red pepper egg muffins ahead for a lean and green breakfast. These Paleo-friendly healthy breakfast muffins sneak in lots of veggies!

One of our favorite things is sharing delicious and tasty recipes with you. Especially breakfast recipes because they are our favorite! They're also where we can make the biggest impact on changing your diet with just a minimal amount of effort. And these broccoli rice red pepper egg muffins are simply made; They're basically healthy breakfast muffins.

Most people will skip breakfast because they are too rushed in the morning. But when you are prepared with recipes like this one, or any of our other favorite egg muffin recipes, you will be set up for success every morning—or for as long as this recipe lasts!

What's fun about this recipe is that it takes the concept of healthy breakfast muffins and turns it upside down by making it a savory breakfast muffin. They bake in a muffin tin, which makes for easy clean-up, too.

Eggs vs. egg whites

This recipe uses both whole eggs and egg whites. They're both full of protein, but the whites are almost a completely pure source of protein without any carbohydrates or fat. Additionally, egg whites add some structure to these healthy breakfast muffins.

What kind of diet are these healthy breakfast muffins good for?

This particular recipe works well for many different diets, including low-carb, Paleo, Whole30, gluten-free, and 21-day sugar detox plans. Pair the muffins with your favorite sides (hash browns or even a side salad work great) to help meet your personal macronutrient goals.

Recipe variations

These egg muffins can be customized according to your preferences.

Use another kind of nondairy milk if you don't have coconut milk.
Swap green, yellow, or orange bell pepper instead.
Add a ½ teaspoon of onion powder along with the garlic powder.
Add ¼ cup of halved cherry or grape tomatoes.
Stir in 1 cup of chopped spinach, kale, or Swiss chard.
Fold in 1 cup of crumbled cooked sausage, ground beef, or chorizo for more protein.
Opt for riced cauliflower instead of broccoli rice, or use brown rice or quinoa if you are not following a low-carb diet.

Storage tips for broccoli rice red pepper egg muffins

These egg muffins will keep well in the refrigerator for up to 4 days if wrapped well so they don't dry out. Gently reheat them in the microwave if you'd like, but a medium oven (about 350 F) or toaster oven for 5 to 10 minutes makes for a better-tasting egg muffin.

You can also freeze them, too. Wrap them individually in aluminum foil and transfer to a zip-close plastic freezer bag. Remove these broccoli rice red pepper egg muffins from the freezer and reheat directly in a preheated 350 F oven. Or defrost them overnight in the fridge, as needed, and reheat as directed.

Bonus: These little bite-sized breakfast muffins will cost you just cents a piece to make!

Read More: Amp up the nutrition even more with this High Protein Breakfast Egg Muffin Meal Prep.

Broccoli Rice Red Pepper Egg Muffins Ingredients:

4 large eggs
4 large egg whites
1 tbsp. unsweetened coconut milk
½ cup broccoli, riced
¼ cup roasted red pepper, diced
½ teaspoon garlic powder
salt & pepper to taste

Broccoli Rice Red Pepper Egg Muffins

Prep these egg muffins ahead of time, and make breakfast lean and green. This Paleo-friendly egg muffin is great for sneaking in more veggies!

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Prep Time: 5

Cook Time: 20

Total Time: 25

Course: Breakfast

Cuisine: American

Diet: Gluten Free

Keyword: Egg, Meal Prep

Servings: servings

Calories: 43kcal

Author: Nick Quintero

Ingredients

4 large eggs
4 large egg whites
1 tbsp. unsweetened coconut milk
½ cup broccoli riced
½ cup roasted red pepper diced
½ tsp garlic powder
Salt & black pepper to taste

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Instructions

Preheat oven to 325 F. Spray a muffin tin with cooking spray or lightly greasing with coconut oil.
In a large bowl, whisk together the eggs, egg whites, milk, garlic powder, salt and pepper.
Add the riced broccoli and roasted red pepper.
Transfer the mixture to the muffin tin, dividing evenly among 8 cavities.
Bake at 325 F for 20-22 minutes until eggs are set and firm in the center.
Remove from the oven and carefully remove the egg muffins with a small spatula. Transfer to a wire rack to cool completely.
Eat immediately, or store in the refrigerator up to 4 days.

Notes

Nutrition Per Muffin:

3g Protein, 3g Fat, 1g Carbs

WW Smart Points= Green:1 Blue:0 Purple:0

Nutrition

Serving: 1cup | Calories: 43kcal | Carbohydrates: 1g | Protein: 3g | Fat: 3g

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Sheet Pan Greek Chicken and Vegetables

July 25, 2019 by Nick Quintero 1 Comment

When we hear Greece and the Mediterranean, our minds drift to a place with fresh air, crystal clear water, and beautiful scenery. Sounds pleasant, doesn't it? If you agree, then you'll love our Greek Chicken and Vegetable meal prep idea! It definitely floats you off to the place.

This sheet pan Greek chicken and vegetable recipe gives a nod to Mediterranean cooking with tangy lemon and bright herbs like dill and fresh mint. Plenty of veggies add antioxidants and make this meal prep light, yet hearty!

How long will Sheet Pan Greek Chicken and Vegetables last for?

This recipe gives you four heavenly meals to share with your loved ones. You can store any chicken meal prep recipe in the refrigerator for up to 4 days. Cooked chicken and vegetables last for the same amount of time, so no worries there. Pack the chicken and vegetables together, store them in an air-tight meal prep container, and enjoy later.

Can Sheet Pan Greek Chicken and Vegetables be frozen?

Yes, you can freeze this main dish and bring it out later. Cooked chicken freezes well and can be stored in your freezer for up to three months. Simply place the chicken in a quality meal prep container or reusable freezer bag. It's recommended to label the cooked chicken, noting the date it goes into the freezer. The cooked vegetables can be frozen as well for the same amount of time. But don't freeze the leafy greens. Serve them fresh. You can even freeze the cherry tomatoes to preserve their flavor!

A tip for freezing cooked vegetables: don't cook them completely. Cook them just enough - to the point where there's still some crunch.

How do you make Sheet Pan Greek Chicken and Vegetables?

Creating this zesty Mediterranean dish is easy. Especially considering how satisfying and brilliant it is!

All you need is one sheet pan. We recommend a high-quality sheet pan for the best results. Grab your marinade ingredients, make the simple & delicious marinade, and coat the chicken with it. Place the coated chicken in the refrigerator for at least 2 hours. You can let the chicken marinate in the sauce for up to 8 hours if you're prepping the meal a day or two before serving. The longer the chicken marinates, the more compact and rich the flavor will be. After the chicken is fully marinated, bake for a little bit then prep the veggies. The total cook time is just under 40 minutes.

How to portion Sheet Pan Greek Chicken and Vegetables?

Our Greek Chicken and Vegetable recipe provide you and your family with four light and appetizing meals. For each meal, serve with one halved chicken breast and a ton of veggies. You get some artichoke hearts, zucchini, juicy cherry tomatoes, and some mixed greens. You get your daily dose of protein, fiber, and vitamins.

More Sheet Pan Chicken meal prep recipes:

We have a plethora of simple and enjoyable sheet pan chicken recipes. Try these!

Other tips for making Sheet Pan Greek Chicken and Vegetables:

Here are 7 tips for cooking the best sheet pan meals

Cook the food in stages. Bake the chicken first and then add the vegetables. Then complete the meal by cooking the meat and vegetables together.
Positioning is key. Place the meat in the middle of the sheet pan and the vegetables on the sides or around the chicken.
Keep the meat and vegetable portions similar sizes. For example, when you cut the chicken breasts into halves, make sure the halves are the same thickness. Fixed sizing ensures even cooking times.
Preheat the pan by placing it into the oven as the oven preheats. This will give your Greek chicken and vegetable dish crispy caramelization. Mmmm, texture.
Absorb as much water from meat and veggies as possible. You can pat them down with a paper towel after rinsing. Also, pat down the chicken before and after marinating.
Don't overpack the sheet pan with ingredients. You want to give the vegetable space to breathe so they're not soggy when the meal is ready to serve.
Be sure the meat is finished cooking. For chicken, the done temperature is 165 degrees. We recommend using a meat thermometer for testing doneness. This instant digital thermometer tests food at an angle so you don't burn your hand in the oven.

We'd love to hear from you! What do you think of our Sheet Pan Greek Chicken dish? Tell us in the comments.

Sheet Pan Greek Chicken and vegetable Ingredients:

For Marinade

⅓ cup olive oil
¼ cup fresh lemon juice
1 tablespoon chopped mint
1 teaspoon dried oregano
½ teaspoon dried dill
1 teaspoon minced garlic
½ teaspoon sea salt
¼ teaspoon black pepper

The remaining ingredients

1 cup diced zucchini
4 boneless skinless chicken breast, sliced into 2-inch pieces
2 cups canned artichoke hearts, drained and halved lengthwise
1 cup coarsely chopped red onion
8 cups mixed greens
1 cup cherry tomatoes

Meal Prep on Fleek x GoodCook Meal Prep Containers

Sheet Pan Greek Chicken and Vegetables

This sheet pan Greek chicken and vegetables recipe gives a nod to Mediterranean cooking with tangy lemon and bright herbs like dill and fresh mint. Plenty of veggies add antioxidants and make this meal prep light, yet hearty!

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Prep Time: 15

Cook Time: 37

Marinade time: 2

Total Time: 2 52

Course: dinner, Lunch, Main Dish

Cuisine: Mediterranean

Keyword: Chicken, Meal Prep

Servings: meals

Calories: 454kcal

Author: Nick Quintero

Equipment

sheet pan

Ingredients

Marinade Ingredients

⅓ cup olive oil
¼ cup fresh lemon juice
1 tablespoon chopped mint
1 teaspoon dried oregano
½ teaspoon dried dill
1 teaspoon minced garlic
½ teaspoon sea salt
¼ teaspoon black pepper

Other Ingredients

4 boneless skinless chicken breast sliced into 2-inch pieces
2 cups canned artichoke hearts drained and halved lengthwise
1 cup diced zucchini
1 cup coarsely chopped red onion
1 cup cherry tomatoes
8 cups mixed greens

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Instructions

Combine ingredients for the marinade in a small mixing bowl. Stir well and divide in half. Place chicken into a medium mixing bowl and coat with ½ of marinade and stir. Cover and refrigerate 2-8 hours.
Preheat oven to 400º. Drain marinade from chicken and discard. Spread chicken on a parchment paper-lined baking sheet and tent with aluminum foil. Bake 10 minutes.
While chicken bakes, toss veggies in the reserved marinade in a medium mixing bowl. Carefully remove aluminum from the baking sheet and spread veggies with chicken.
Return to oven and bake uncovered for 20 minutes. Turn oven to broil and broil for 5-7 minutes to lightly brown chicken and vegetables.
Serve chicken and roasted veggies hot or chilled over a bed of mixed greens.

Video

Nutrition

Calories: 454kcal | Carbohydrates: 31g | Protein: 33.4g | Fat: 20.5g | Fiber: 12.8g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chia Pudding (Vegan, GF, Paleo)

January 15, 2022 by Nick Quintero Leave a Comment

For a light yet filling snack, this vegan chia pudding checks all the boxes. Chia seeds add texture, fat, and fiber. Top with freeze-dried fruit and toasted coconut for a satisfying crunch.

If you've never worked with chia seeds before, they're kind of magical, if we do say so ourselves. Nutrition aside (we'll get to that in a minute), they expand when liquid is added to them and thicken up. It's why they have become a popular ingredient for vegan puddings, because you don't need dairy to achieve the right consistency. See, it's magic, right? (Maybe you're old enough to remember Chia Pets and those middle-of-the night commercials . . . )

Regardless, they're ideal for vegan puddings and they're even better as make-ahead healthy puddings because it does take a little time for the "pudding" to set.

Why Are Chia Seeds Good For You?

Chia seeds are a superfood, which means they're chockablock with all kinds of things that are great for your health, packed into one tiny package. In fact, one serving of chia seeds contains the following:

5 grams of protein
10 grams of fiber
12 grams of carbohydrate
9 grams of fat; 8 of those grams are heart-healthy fats

They're a great healthy addition to your diet, regardless of whether or not you're vegan.

How to Serve and Store Vegan Chia Pudding

You'll want to keep this as cold as possible. It does need some time to set up in the fridge—at least 4 hours and up to 8, or overnight. A little longer is okay, too.

How Long Does Chia Seed Pudding Last?

As long as it's covered and refrigerated, it should stay fresh up to 5 days. And there are 5 days in the workweek, typically. How convenient!

Substitutions and Alterations for Vegan Chia Pudding

Depending on your taste buds, you can go a few different ways with ingredients.

Swap out another plant-based milk (such as coconut, soy, or oat, as all three would taste great).
If you're vegan but you eat honey, feel free to use that instead of maple syrup or agave (although we like the depth of maple syrup here)
Stir in fresh (or frozen) blueberries, strawberries, raspberries, or blackberries if desired, instead of the freeze-dried ones.
Pumpkin or sunflower seeds can also add crunch to vegan chia pudding if you're not into the taste of coconut.
If you're feeling extra decadent, add some mini-chocolate chips (make sure they're dairy-free first) on top. So good!
Toasted chopped nuts are great additions too. We like almonds, as in our Berry Almond Chia Pudding Meal Prep recipe!

Why Didn't my Chia Seeds Turn into Pudding?

This can happen sometimes, and partly it's connected to how fresh your chia seeds are (they're best kept in a cool, dark place). But the single most important thing you can do to make sure your pudding sets right and isn't runny? Stir, stir, and stir. Let the mix sit out for a couple of minutes before you refrigerate it, and observe. If the seeds drop to the bottom, stir again! You want them to be suspended in the mix. There's no magic number for how many times you'll need to stir vegan chia pudding. Just stir and observe, and then try again if need be.

READ MORE: Can't get enough chia pudding? Try this Vanilla Chia Pudding!

Vegan Chia Pudding Ingredients:

2 cups unsweetened almond milk
⅓ cup chia seeds
2 tbsp. pure maple syrup or agave nectar
1 tsp. vanilla bean paste (or 1 tbsp. unsweetened cacao powder for chocolate flavor)

For Serving

1 cup toasted unsweetened toasted coconut flakes
½ cup freeze-dried strawberries
½ cup freeze-dried blueberries

Vegan Chia Seed Pudding

For a light yet filling snack, this vegan chia pudding checks all the boxes with chia seeds adding texture, fat, and fiber. Top with freeze-dried fruit and toasted coconut for a satisfying crunch.

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Prep Time: 5

Inactive Time: 4

Total Time: 4 5

Course: Dessert, Snack

Cuisine: American

Keyword: dessert, gluten free, low carb, snack, vegan, vegetarian

Servings:

Calories: 281kcal

Author: Nick Quintero

Ingredients

2 cups unsweetened almond milk
⅓ cup chia seeds
2 tablespoon pure maple syrup or agave nectar
1 teaspoon vanilla bean paste or 1 tablespoon unsweetened cacao powder for chocolate flavor

For Serving

1 cup toasted unsweetened toasted coconut flakes
½ cup freeze dried strawberries
½ cup freeze dried blueberries

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Instructions

Whisk together milk, chia seeds, maple syrup and vanilla extract in a medium bowl. Cover and refrigerate at least 4 hours and up to 8 hours (overnight).
Stir chia pudding thoroughly and well. Divide among 4 (½ cup) compartments in the snack containers. Add toasted coconut and freeze dried fruit to remaining compartments.

Notes

Make sure to stir the chia seeds well and thoroughly. It's key to getting the pudding to set up properly.

Nutrition

Calories: 281kcal | Carbohydrates: 30g | Protein: 5g | Fat: 17g | Fiber: 8g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Everything Bagel Cashews

February 15, 2022 by Nick Quintero 1 Comment

If you love the flavor of everything bagels but don’t want the heavy carb load, then these cashews are right up your alley. Dried onion, sesame seeds, and poppy seeds create the nutty, herb flavor of the popular bagel, back on heart-healthy cashews. This is a travel-friendly snack that curbs hunger in a pinch.

Oh, everything bagel seasoning: Is there anything you can't do?

You may have seen the famous bagel seasoning blend at places like Trader Joe's, or maybe Whole Foods. And you may have wondered what to do with it, especially if bagels have long left your dietary rotation in favor of whole grains. Or maybe you're following a keto or paleo diet, or you've gotta be gluten free and bagels feel like ancient history to you. This seasoning blend tastes great on a lot of things, especially when mixed with nuts. (If you just got a random craving for a bagel and something sweet, try these low-carb pumpkin spice bagels!)

Cashews of course taste great in various cooking preparations (like Instant Pot Cashew Chicken, for example), but this seasoning trick ups the ante on a great snack for the lunchbox, on the trail, or anywhere, really. Because you never know when you might need a snack. A good one that's full of protein works well.

How to Make Everything Bagel Cashews

It's simple. You combine the cashews with lightly beaten egg whites, along with a bunch of different seasonings. They bake in a low oven and come out just right. The egg whites help the seasonings stick to the cashews and they add some more protein; this snack packs 10 grams of protein, and that's not even counting what else you might serve it with.

Substitutions and Alternations

Don't have cashews? Try almonds, walnuts, or pecans, or some combination of all of them. It'll be good. The cashews, however, take well to the everything bagel seasoning because the surface is more smooth in comparison to those other nut types. Nevertheless, it will work. And variety is nice, right?

What to Serve With Everything Bagel Cashews

This snack is great on its own, of course, but for a supercharged protein-driven nosh, serve these cashews with 4-ounce paleo jerky sticks that you've sliced into bite-sized pieces. (They make for a super-cute prep job, too.) A good sharp cheddar is nice complement to nuts, too.

Vegetarians or vegans? Fresh fruit is always a great accompaniment to nuts. Strawberries and blueberries in particular feel like good picks.

What Else Can I do With Everything Bagel Seasoning?

If you fall in love with this (what's not to love?), feel free to make more of the seasoning itself. Just leave out the egg whites, naturally, and store in an airtight container. Labeling it with the contents and the date helps, too, as sometimes seasoning blends can clump together and lose their pizzazz over time. Here are some other ideas for using it.

Sprinkle it on eggs—scrambled, fried, or otherwise
Add a dash on top of sliced avocado, along with a drizzle of extra virgin olive oil, for some heart-healthy fats.
Toss it with french fries (air fryer sweet potato fries, perhaps?)
Add it to a seasoning mix when you cook chicken or salmon
Top butternut squash soup with a dash of it
Add half a teaspoon (to start) to an easy vinaigrette
Sprinkle it on freshly popped popcorn

Everything Bagel Cashews Ingredients:

1 cup raw cashews
1 tbsp. egg whites, lightly beaten
1 tbsp. sesame seeds
1 tsp. poppy seeds
1 tsp. sea salt
1 tsp. dried minced onion
⅛ tsp. garlic powder

For Serving

4 oz. paleo jerky sticks, sliced into bite-sized pieces (if you are vegetarian swap with fresh fruit)

Everything Bagel Cashews

If you love the flavor of an everything bagel but don’t want the heavy carb load, then these cashews are for you! Dried onion, sesame seeds, and poppy seeds create the nutty, herb flavor of the popular bagel, but on heart healthy cashews. This is a travel friendly snack that curbs hunger in a pinch.

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Prep Time: 10

Cook Time: 16

Total Time: 26

Course: Snack

Cuisine: American

Keyword: gluten free, keto, low carb, paleo, snack, vegetarian, whole30

Servings:

Calories: 318kcal

Author: Nick Quintero

Ingredients

1 cup raw cashews
1 tablespoon egg whites lightly beaten
1 tablespoon sesame seeds
1 teaspoon poppyseeds
1 teaspoon sea salt
1 teaspoon dried minced onion
⅛ teaspoon garlic powder

For Serving

4 oz. paleo jerky sticks (sliced into bite sized pieces) can sub with fruit

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Instructions

Preheat oven to 350ºF and line a small baking sheet with parchment paper. Add cashews and egg white to a bowl and stir well. Add seasonings and stir again to coat cashews.
Spread evenly on baking sheet. Roast for 8 minutes. Stir gently and return to oven for 6-8 minutes, until cashews are golden brown.
Cool cashews at room temperature for 10 minutes. Divide cashews between 4 (½ cup) compartments of 4 snack containers. Add jerky to remaining compartments.

Nutrition

Calories: 318kcal | Carbohydrates: 9g | Protein: 10g | Fat: 22g

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Spinach Artichoke Dip (Paleo, GF, Low Carb)

January 4, 2022 by Nick Quintero Leave a Comment

This Paleo Spinach Artichoke Dip is rich and filling, perfect for curbing midday hunger. Nutritional yeast adds cheesy flavor without the lactose of regular cheese. Gluten-free, too!

When you're following a paleo diet, you don't have to forgo snacks. But unfortunately, so many of the easiest snacks to grab have carbohydrates in them. Or dairy. Or both, or maybe they're served with both. Often, a dip like this one is served with crackers; you know you've seen the classic kind of spinach artichoke dip, dolloped into a hollowed-out bread bowl. This dip definitely isn't it!

The dip comes together by cooking the onions with some seasonings, along with the spinach and drained chopped artichokes. Never used artichokes before? Well, they're a little nutty and taste and this recipe uses the jarred artichoke hearts that are already chopped. Just drain them well and you're good to go.

How to Make this Spinach Artichoke Dip Vegan

If you want to make this dip without dairy, use dairy-free butter (such as a plant-based high-quality shortening) and dairy-free mayonnaise. Easy peasy!

Tips for Substitutions and Serving

The recipe calls for sliced carrots and celery, but feel free to mix it up. Use broccoli and/or cauliflower florets, or sliced bell peppers in an array of colors. Sliced mushrooms would work, too.

Don't have spinach or just want to use a different type of leafy green? Try using a mix of greens such as Swiss chard and/or chopped kale. If you have beet greens, those would be nice and earthly like spinach, too. (Avoid arugula; it's far too delicate a green and bitter in taste to really work well with this paleo spinach artichoke dip.)

How to Store Paleo Spinach Artichoke Dip

This dip will keep in the refrigerator in a sealed container (prep containers or otherwise!) for 3 to 4 days. It won't freeze well, so share it. (It's also a great dip for a party, especially if your guests are paleo and/or gluten-free, and/or dairy free.

Paleo Spinach Artichoke Dip Ingredients:

1 tbsp. ghee
¼ cup chopped onion
3 cups chopped fresh spinach
1 tsp. minced garlic
½ cup drained and chopped artichoke hearts
¼ tsp. cracked black pepper
½ cup Paleo mayonnaise*
1 tbsp. nutritional yeast

For Serving

1 cup carrot chips or sliced carrots
3 celery stalks, sliced into 3-inch pieces

Paleo Spinach Artichoke Dip

This Paleo-friendly spinach dip is rich and filling, perfect for curbing midday hunger without any gluten. Nutritional yeast adds cheesy flavor without the lactose of regular dairy cheese.

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Prep Time: 5

Cook Time: 15

Total Time: 20

Course: Appetizer, Snack

Cuisine: American

Keyword: appetizer, gluten free, low calorie, low carb, paleo, snacks, vegan, vegetarian

Servings:

Calories: 265kcal

Author: Nick Quintero

Ingredients

1 tablespoon ghee
¼ cup chopped onion
3 cups chopped fresh spinach
1 teaspoon minced garlic
½ cup drained and chopped artichoke hearts
¼ teaspoon cracked black pepper
½ cup Paleo mayonnaise
1 tablespoon nutritional yeast

For Serving

1 cup carrot chips or sliced carrots
3 celery stalks sliced into 3-inch pieces

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Instructions

Melt ghee over medium heat in a medium skillet. Add onions and sauté 6-7 minutes, until softened. Add garlic, spinach, and artichokes. Continue to sauté for 5 minutes longer until spinach is wilted.
Stir in mayonnaise, nutritional yeast, and black pepper until thoroughly mixed—Cook for 2 minutes longer.
Spoon spinach artichoke dip into 4 (½ cup) compartments of 4 snack containers. Divide carrots and celery among the remaining compartments. Enjoy hot, warm, or chilled—it's good all three ways.

Notes

make this vegan by using dairy-free mayo and butter.

Nutrition

Calories: 265kcal | Carbohydrates: 8g | Protein: 3g | Fat: 25g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

AIP Breakfast Sausage

March 21, 2022 by Nick Quintero Leave a Comment

AIP Breakfast Beef Sausage (Paleo, Whole30, Keto)

This high-protein and high-fiber breakfast for AIP breakfast sausage will keep you satiated throughout the morning. Low-carb, Whole30, and Paleo-friendly!

We can never have enough of high-protein, egg-free breakfast options, and this is especially true if you're following a specific diet. Of course, though, there are plenty of ways to get protein in the morning if you aren't eating eggs, as many people who are on an AIP diet (autoimmune protocol) avoid them. AIP breakfast sausage comes to the rescue! This high-protein and high-fiber breakfast will keep you satiated throughout the morning. Also, and this is important: it can help keep the inflammation levels down.

There's a secret ingredient in this recipe, though. It's maple syrup, and it gives these sausage patties that little bit of sweetness you get when your sausage invariably runs into your maple syrup on the plate. (That is, if your sausage were served with pancakes).

What Meat Can You Eat on an AIP Diet?

This recipe calls for ground beef, which is easy enough to find, versatile, and typically an economical way to consume beef. But you can also use ground pork, veal, lamb, and/or turkey. Consider a combination of a couple of different ground meats for an extra-flavorful breakfast sausage. (Hint: We like beef and pork, with a half teaspoon or so fennel seeds mixed in.)

These sausage patties are just a variant of burgers and, to some extent meatballs, in terms of how you'd flavor them. (For a total twist, you can use the recipe for these AIP Mongolian Beef Meatballs, and just flatten them instead of rolling them into balls. Or, you can just eat meatballs for breakfast. It's your call; we don't judge!)

What to Serve With AIP Breakfast Sausage

Everything but the eggs! Seriously, serve the sausage with a side of comforting breakfast potatoes (or this AIP Breakfast Hash) and antioxidant-rich fruit (we like all the berries, always!) for an AIP-friendly meal. The sausage also would work well if you topped it on a big salad drizzled with some good quality extra virgin olive oil.

Tips for Prepping and Storing Breakfast Sausage

You can prep the patties the day before you want to cook them; just make sure they're well wrapped in the refrigerator. Take them out and cook them right away.

Similarly, you can make a double batch of these and freeze them uncooked, for example—just as you might with burgers or any other kind of sausage. Then, wrap them individually in foil and place them in a zip-close bag labeled with the contents and the date. Defrost the patties in the fridge overnight (or the microwave, gently, so as to not start cooking them). Or you can cook them from frozen, turning down the heat on the skillet to medium-low and cooking longer than the recipe specifies.

Once cooked, leftovers will keep in the refrigerator for 3 to 5 days if in a sealed, airtight container.

AIP Breakfast Sausage Ingredients:

1 lb. 93% lean ground beef
1 tablespoon pure maple syrup
1 tablespoon Paleo Powder AIP seasoning
⅛ teaspoon black pepper

For Serving

4 cups cubed white sweet potatoes
2 tablespoon olive oil
½ teaspoon sea salt
¼ teaspoon garlic powder
2 kiwi, peeled and chopped
1 cup raspberries
1 cup blueberries
4 cups fresh baby spinach (optional)

AIP Breakfast Sausage

Look no further than this high-protein and high-fiber breakfast to keep you satiated throughout the morning. Served with a side of comforting breakfast potatoes and antioxidant-rich fruit, this AIP-friendly meal is anything but boring!

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Prep Time: 15

Cook Time: 35

Total Time: 51

Course: Breakfast, brunch

Cuisine: American

Keyword: AIP, Beef, breakfast, brunch, high protein

Servings:

Calories: 466kcal

Author: Nick Quintero

Ingredients

1 lb. 93 % lean ground beef
1 tablespoon pure maple syrup
1 tablespoon Paleo Powder AIP seasoning
⅛ teaspoon black pepper

For Serving

4 cups cubed white sweet potatoes
2 tablespoon olive oil
½ teaspoon sea salt
¼ teaspoon garlic powder
2 kiwi peeled and chopped
1 cup raspberries
1 cup blueberries
4 cups baby spinach optional

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Instructions

Combine potatoes, olive oil, sea salt, and garlic powder in a medium mixing bowl and stir to coat. Heat a medium skillet over medium heat and add potatoes. Cook for 10 minutes, stirring occasionally for even browning. Cover and continue to cook 10 minutes longer. Divide potatoes among 4 (1 cup) compartments of white MPOF containers.
In a medium mixing bowl, thoroughly stir together the ingredients for breakfast sausage. Form into 8 thin round patties, flattening them gently.
Heat a medium skillet over medium heat and spray with cooking oil. Add 4 patties at a time (don't crowd the pan, or they'll take too long to cook). Cook for 4 minutes on each side. Transfer cooked patties to a paper towel-lined plate to drain. Repeat with remaining patties.
Divide spinach among 4 large compartments of containers and top with 2 breakfast sausage patties. Divide fruit among remaining (1 cup) compartments.

Nutrition

Calories: 466kcal | Carbohydrates: 41g | Protein: 25g | Fat: 17g | Fiber: 5g

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Meal Prep Menu: Week 39

September 30, 2021 by Nick Quintero Leave a Comment

Meal Prep Menu: Week 40

October 7, 2021 by Nick Quintero Leave a Comment

The Top 20 Chicken Meal Prep Recipes for 2019

January 9, 2019 by Nick Quintero 1 Comment

The Top 20 Chicken Meal Prep Recipes for 2019

Chicken breast is healthy and delicious, but it's easy to get stuck in a 'boring chicken' routine using the same recipes week after week. Instead of leaving your taste buds always wanting more, give one of these Top 20 Chicken Meal Prep Recipes for 2019 a try!

From whole30 pesto chicken to pizza chicken and even bacon wrapped chicken, we have it all! Low carb? We've got it! Keto? Yup. Slow Cooker? Check. One pan? Of course!

We are here to not only transform that way you eat chicken but also ensure that it's done in the shortest amount of time. Are you ready to get clucking? Oops, we meant cooking. ?

Turkey & Carrot Meatballs With Mint Cauliflower Rice

One Pot Whole30 Jambalaya

Pizza Chicken Meal Prep

Mexican Whole Grain Rice, Quinoa & Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole

Garlic & Thyme Chicken

Slow Cooker Lemon Garlic Chicken

Bacon Wrapped Chicken

Spicy Mustard Thyme Chicken & Coconut Brussel Sprouts

Hawaiian Chicken Pizza Meal Prep

Thai Basil Chicken

Mango Chicken & Sticky Rice

Moroccan Turmeric Chicken Stew

Popcorn Chicken With Rice Noodles

One Skillet Chicken Thighs With Roasted Grapes & Blue Cheese

Whole30 Chicken Bacon Ranch Meal Prep

One Pan Garlic & Herb Chicken Drumstick Meal Prep

Hawaiian Chicken Skewer Meal Prep

Veggie Supreme Pizza Chicken

Whole30 Pesto Chicken

Hawaiian Chicken Teriyaki Skewer Meal Prep

July 17, 2022 by Nick Quintero Leave a Comment

Hawaiian Chicken Teriyaki Skewer Meal Prep (Paleo - GF)

Aloha, meal prep fam! Today we’ll be taking you on a culinary adventure to the sandy beaches of Hawaii, with this chicken teriyaki skewer recipe! Classic, time-tested flavors come together in this dish, which means it's a safe bet if you're cooking for guests!

One of our favorite things about this teriyaki skewer meal prep recipe is how easy it is to prepare and to eat. Simply cut the chicken into bite-sized pieces, then marinate in your paleo-compliant teriyaki sauce for 30 to 60 minutes. Please note that it is important to not marinate the chicken past the 1-hour mark! Enzymes contained in the pineapple juice used will break down the proteins and over-tenderize your meat.

Paleo Hawaiian Chicken Teriyaki Skewer Meal Prep

Meal Prep Lunch Idea:

We love these chicken teriyaki skewers because they’re a really delicious way to eat your vegetables! We love veggies at MPOF, but we have friends who don’t as much as we do! And that’s really what makes this chicken teriyaki skewer meal prep recipe so excellent—You can add any vegetables you do love, and reap all the health benefits! If you are one of our readers who just isn’t that down with veggies, check out these 25 Healthy Lunches For People Who Hate Salads!

Paleo Hawaiian Chicken Teriyaki Skewer Meal Prep Ingredients:

• ½ cup coconut aminos
• ½ cup rice vinegar
• ⅓ cup pineapple juice
• 3 Tablespoons honey
• 2 garlic cloves, minced
• 2 teaspoons grated fresh ginger
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 2 ½ pounds skinless chicken breast, cut into bite-sized pieces
• 1 red onion, cut into bite-sized pieces
• 1 green bell pepper, cut into bite-sized pieces
• 1 orange bell pepper, cut into bite-sized pieces
• Avocado oil, as needed for grill

Do you grill them?

Nothing quite says summer like a good backyard BBQ party, and that’s why we recommend using a gas grill to make this delicious paleo-compliant Hawaiian chicken teriyaki skewer meal prep recipe! One of the big factors in creating that “grilled-to-perfection” flavor we all love is the natural browning effect high levels of heat have on a massive number of foods! This is due to a fascinating culinary phenomenon known as the Maillard (pronounced may-yar) Reaction! This highly complex heat reaction takes place when sugars and amino acids contained in the food begin to break down and change form. Not only does this brown your meat, but it makes it taste and smell better too! The Maillard Reaction can also be easily achieved with vegetables, adding a new spectrum of flavor! In fact, we have our very own guide to Perfectly Grilled Vegetables, so you can enjoy them on these chicken teriyaki skewers and beyond!

Get that protein in!

This meal prep recipe truly is fit for a party, because it makes a very generous 10 skewers! This is also great for kids with smaller appetites because they can just have one and not waste anything! If you are prepping these teriyaki skewers for your lunch or dinner this week, we suggest two skewers per serving. Each single skewer has an impressively filling 27g of protein too, so for a single meal you get 54g of protein overall! Do you love all things that come on a skewer stick? Well, you’re in luck, because we do too! And that means we’ve got you covered on recipes in future weeks! For another delicious teriyaki variation, we highly recommend this Teriyaki Salmon Skewer meal prep recipe! If you’re looking for a recipe that’s paleo, Whole30, and keto-compliant, you’ve scored big with our Pesto Beef Kabob meal prep recipe.

Hawaiian Chicken Teriyaki Skewer Meal Prep

These paleo-friendly and naturally gluten-free Hawaiian Teriyaki Chicken Skewers are great for outdoor summer grilling. Customize these skewers by adding your favorite vegetables.

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Prep Time: 40

Cook Time: 15

Total Time: 55

Course: Lunch, Main Dish

Cuisine: American

Keyword: Chicken, Meal Prep

Servings: skewers

Calories: 202kcal

Author: Nick Quintero

Ingredients

½ cup Coconut Aminos
½ cup rice wine vinegar
⅓ cup pineapple juice
3 tbs Honey
2 cloves garlic minced
2 teaspoon fresh grated ginger
½ teaspoon Salt
¼ teaspoon black pepper
2.5 pounds skinless chicken breast cut into bite sized pieces
1 green bell pepper cut into bite sized pieces
1 orange bell pepper cut into bite sized pieces
avocado oil as needed for grill

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Instructions

In a medium bowl, whisk together coconut aminos, rice vinegar, pineapple juice, honey, garlic, ginger, salt, and pepper. Reserve about ⅓ cup of marinade. Combine remaining marinade with chicken, making sure chicken is well coated. Cover with plastic wrap and chill in the fridge for 30 minutes, no longer than 1 hour.*
If using wooden skewers, soak skewers in water for at least 30 minutes.
Preheat the grill for high heat
Thread chicken, onion, and bell peppers onto soaked wooden skewers. Brush oil over grill grates. Place assembled chicken skewers once grill registers 400 degrees F. Brush other side of chicken skewers with oil. Cook for about 5-7 minutes on each side until chicken is cooked through and registers at least 165 degrees F on an instant read kitchen thermometer.
Warm up reserved marinade. Brush onto cooked chicken skewers. Serve warm.
NOTE: • Do not marinade chicken for more than 1 hour. If marinated too long, certain enzymes from the pineapple juice will over tenderize the meat. • If desired, thicken reserved marinade/sauce with xanthan gum.

Notes

Nutrition for 1 out of 10 skewers:

27g Protein | 19g Carbs | 1.5g Fat | 1g Fiber | 202 Calories

Nutrition

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Pulled Pork Lettuce Wrap Meal Prep

August 18, 2018 by Nick Quintero Leave a Comment

Pulled Pork Lettuce Wrap Meal Prep

(Keto - Paleo - Whole30 compliant)

Nothing quite says summer is here like good old-fashioned barbecue, and pulled pork is one of our favorite parts of it. So to commemorate the warmer months being here, today we’ve brought you a staple American comfort food with a health-conscious twist—A pulled pork lettuce wrap meal prep recipe! Simple and versatile, not only can you season this dish any way you like, but it’s 100% keto, paleo, and Whole30 compliant!

It’s hard to go wrong with something so classic! This pulled pork lettuce wrap meal prep recipe is fantastic because you can add any of your favorite meal program-compliant toppings that you like! Once you’ve done that, just wrap in crisp, fresh butter lettuce leaves.

A Keto, Whole30 and Paleo meal that you can dress up or down. Tender pulled pork wrapped in butter lettuce leaves with your favorite toppings.

Confucius said, “Life is really simple, but we insist on making it complicated.” We think he was right! Enjoy the simpler things in life with this lettuce wrap meal prep recipe. Not only is it simple in flavors and ingredients, but it is also incredibly simple to make! This lettuce wrap recipe requires only 15 minutes of prep on your part, where you will be assembling your ingredients to go into a slow cooker. Once this has been accomplished, just turn your 5-quart slow cooker on its high setting, put on the lid, and let everything marinate for 6 hours. After this time has passed, simply shred the pork shoulder with a fork. You’re now ready to serve!

Nutrition Details

This pulled pork lettuce wrap meal prep recipe makes 3 servings, and has amazing nutritional value! Each serving has 28g of protein 24g of fat, and only 363 calories—That’s not even mentioning the vitamins and minerals! Butter lettuce alone is a great source of vitamin A (a necessary nutrient for healthy vision), and cherry tomatoes are great for potassium and vitamins A, C and K!

If you want even more nutrition, here are a few ideas you can use for toppings: Avocado (tons of healthy fats), bell peppers (antioxidant-rich), coleslaw (cabbage, potassium), zucchini (prevents heart disease and stroke),chickpeas (dietary fiber to stay fuller longer), or any other side vegetable you like best! If you want even more Whole30-compliant foods and meal prep ideas, check out MPOF’s Ultimate Whole30 Whole Foods Grocery List! There you will find a thorough rundown of which products we most highly recommend while shopping for a Whole30-compliant meal plan at Whole Foods.

When we made this pork lettuce wrap meal prep recipe we found a one-compartment meal prep container to work best, holding not only a serving of pork but any added toppings and a small side dish of mustard. New to meal prep, or need new containers? MPOF has you covered! Check out our Ultimate Guide To Meal Prep Containers!

If you can’t get enough pork, we don’t blame you! We love it too. So for next week’s meal prep plans, consider these Pulled Pork Sliders With Sweet Potato Buns, or this Slow Cooker Keto Pork Carnitas Bowl meal prep recipe. We are certain these meal prep ideas will satisfy even the most avid pork lover!

Pulled Pork Lettuce Wrap Meal Prep Ingredients:

1 lb. of boneless pork shoulder

¼ tsp salt

¼ tsp pepper

1 TBS your favorite spice seasoning (optional)

1 yellow onion, chopped

½ teaspoon garlic powder

1 cup chicken broth

For serving: Butter lettuce leaves, cherry tomatoes, mustard, and your favorite toppings

Pulled Pork Lettuce Wrap Meal Prep

A Keto, Whole30 and Paleo meal that you can dress up or down. Tender pulled pork wrapped in butter lettuce leaves with your favorite toppings.

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Prep Time: 15

Cook Time: 6

Total Time: 6 15

Course: Lunch, Main Dish

Cuisine: American

Keyword: Meal Prep, Pulled Pork

Servings: meals

Calories: 363kcal

Author: Nick Quintero

Ingredients

1 pound boneless pork shoulder
¼ teaspoon Salt
¼ teaspoon Pepper
1 tbs favorite spice seasoning optional
1 medium yellow onion chopped
¼ teaspoon Garlic Powder
1 cup chicken broth

For Serving

butter lettuce leaves
Cherry Tomatoes
mustard

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Instructions

Combine all ingredients in a 5-quart or larger slow cooker.
Cover and cook on HIGH for 6 hours.
Allow to cool, then shred with a fork.
Store shredded pork in the fridge for up to one week.
Serve with butter lettuce leaves, tomato, mustard, and any of your favorite toppings.

Notes

Nutrition for 1 out of 3 servings:

28g Protein | 4g Carbs | 24g Fat | 1g Fiber | 363 Calories

*Nutrition includes lettuce, tomato and mustard.

Nutrition

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Air Fryer Turkey Breast

November 12, 2019 by Nick Quintero 2 Comments

The Perfect Air Fryer Turkey Breast

Who's ready for Thanksgiving all year long? We are! Thanksgiving meals are THE BEST. The sides, desserts, and of course turkey! Most families cook their Thanksgiving turkeys in the oven, but some deep fry. Deep-fried turkeys (and deep frying in general) is usually a Southern thing. But anyone from anywhere can recreate and enjoy our Air Fryer Turkey Breast meal prep recipe. Air frying is less fattening than deep frying and is easier to do.

Our Air Fryer Turkey Breast recipe will make this lean turkey body part juicy, tender, and savory. Some don't like turkey breast because of its tendency to dry out. But you won't find anything dry about our Air Fryer Turkey Breast! The butter and herb rub you use before frying gives the meat its crispiness and earthy flavor. The comforting smell of Thanksgiving will fill the air as the turkey breast cooks. When ready, you can serve the turkey breast with sides and gravy. Or, you can put it in a pasta dish, sandwich, or salad. Air Fryer Turkey Breast is easy, versatile, and delicious!

Air Fryer Turkey Breast Ingredients:

5 lb. turkey breast, thawed
2 tablespoon unsalted butter, softened
1 teaspoon fresh chopped rosemary
½ teaspoon dried thyme
¼ teaspoon garlic powder
1 teaspoon sea salt
⅛ teaspoon black pepper

How long will Air Fryer Turkey Breast last for?

Air Fryer Turkey Breast will last up to 4 days in the refrigerator. Be sure to store leftovers in an airtight, shallow container two hours after cooking.

Can Air Fryer Turkey Breast be frozen?

It sure can! If you don't eat the entire turkey breast in 4 days, freeze the rest and enjoy it another day. Cut the turkey up into pieces that are no more than two inches thick. Then package leftovers in a gallon freezer bag. It is also recommended to wrap the breast in aluminum foil or freezer paper so it doesn't dry out in the freezer.

How do you make Air Fryer Turkey Breast?

Easy! First things first, you'll need an air fryer. We're assuming you have one already because you're reading this recipe. If not, have a look at some air fryers on Amazon . You'll need at least a 5-quart air fryer for this meal prep recipe.

Get your fryer ready by preheating it to 350 degrees Fahrenheit. While the fryer is heating, make the butter and herb rub. Blot down the turkey breast with a paper towel before applying the rub. You'll need to put half of the rub underneath the skin and drizzle the rest over the turkey breast before frying. The buttery rub will make the skin so crispy and savory!

Place the turkey in your air fryer basket skin side up and cook for 20 minutes. Time it because you'll need to flip the turkey over and let it cook for another 30 to 40 minutes. Once flipped, you can time the turkey or take its temperature. The ideal internal temperature for Air Fryer Turkey Breast is 165 degrees Fahrenheit.

Once finished, transfer the turkey breast from the air fryer to a cutting board. Let it rest for 15 minutes before carving. Debone the turkey if you plan on meal prepping.

How to portion this meal prep recipe:

Cut the turkey into 2-inch thick slices. For optimal reheating, don't make the pieces more than 2 inches thick. Eat some now and save the rest, meal prep, or freeze. Typically, you serve one pound of turkey per person. If you follow that rule, this meal prep recipe will give you five meals since you're using a 5-pound turkey breast.

More Air Fryer meal prep recipes:

Isn't air frying awesome? Here are some more air fryer meal prep recipes. We also threw in some turkey recipes to give you ideas on what to do with your air fried turkey breast. Enjoy!

Air Fryer Popcorn Chicken

Air Fryer Molasses Dijon Ham with Roasted Vegetables

Asian Air Fryer Salmon

Air Fryer Egg Rolls

Air Fryer Garlic Parmesan Chicken Wings

Bonus: 25 Air Fryer Recipes That Will Change The Way You Meal Prep

Turkey Bacon Ranch Pinwheel Snack Boxes

Greek Rice & Turkey Meal Prep Bowls

Other tips for making Air Fryer Turkey:

Do not reheat cooked meat multiple times. Debone, cut into slices, portion, and store in the refrigerator or freezer for single portion use later.
Use different herbs for the rub. Use sage, parsley, or oregano. We'd love some cayenne pepper! You can also use a citrus zest, but do that after Air Fryer Turkey Breast is cooked.
Pair your Air Fryer Turkey Breast meal with cranberries, figs, sweet potatoes, corn, green beans, almonds, or walnuts. Just like Thanksgiving!
Add bacon bits to the butter and herb mix! Stuff them under the skin for a smoky, rich flavor.
You can prep the turkey breast the night before frying for more intense, lasting flavors. Use half of the butter rub underneath the skin. Use the rest on top before frying the evening of.

Air Fryer Turkey Breast

Enjoy all the flavor of Thanksgiving turkey in a fraction of the time with this air fried turkey breast! Skin is coated in a buttery herb mixture before being air fried to crispy perfection!

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Prep Time: 10

Cook Time: 1

Total Time: 1 10

Course: dinner, Lunch, Main Dish

Cuisine: American

Keyword: air fryer, keto, low carb, Meal Prep, turkey breast

Servings: people

Calories: 350kcal

Author: Nick Quintero

Equipment

Air Fryer

Ingredients

5 lb. turkey breast thawed (bone-in)
2 tablespoon unsalted butter softened
1 teaspoon fresh chopped rosemary
½ teaspoon dried thyme
¼ teaspoon garlic powder
1 teaspoon sea salt
⅛ teaspoon black pepper

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Instructions

Preheat a 5-quart air fryer at 350ºF. Stir together herb butter in a small bowl. Blot turkey breast dry with paper towel and rub half of the herb butter under skin. Rub remaining butter over the top of turkey breast. Place turkey in air fryer skin side up and fry for 20 minutes.
Gently flip turkey and continue to fry for 30 to 40 minutes longer or until internal temperature reaches 165ºF. Transfer turkey to a cutting board and rest for 15 minutes before carving.

Notes

Macros are based on 8 servings (including skin)

Nutrition

Serving: 1meal | Calories: 350kcal | Protein: 55g | Fat: 12.8g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

7 Days Of Whole30 Dinner Recipes

August 17, 2017 by Nick Quintero Leave a Comment

Whole30 Dinner Ideas

Breakfast. Check. Lunch. Check. The only meal we have left to cover is dinner (which runs a close second to breakfast as our favorite meal since we can enjoy it at home!). But, even though we can get away with making dinner at home most nights, if you are following the Whole30 protocol you will need to make sure you are prepared.

But, fear not. Making a Whole30 compliant dinner will not take you forever, which is why we put together 7 Days Of Whole30 Dinner Recipes to show you just how easy it can be! With just a few staples on hand like your favorite veggies, protein, and healthy fats you will be enjoying a flavorful meal in a matter of minutes!

Did you check out our Whole30 Starter Pack Giveaway?! Scroll down to enter

One Pan Sausage & Veggie Meal Prep

Spicy Thyme Mustard Chicken & Coconut Brussels Sprouts

Sesame Salmon With Baby Bok Choy & Mushrooms

Sheet Pan Chicken Fajitas

Skillet Shrimp With Tomato & Avocado

Rosemary Lemon Garlic Grilled Chicken

Whole30 Sloppy Joe Bowls

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7 Days Of Whole30 Lunch Recipes

August 16, 2017 by Nick Quintero Leave a Comment

No more Whole30 Lunch Struggles!

Now that we have breakfast checked off the list, let's talk about lunch; the number one meal that is eaten away from home. Going out to eat when following a Whole30 plan is very challenging given all of the rules, so if you are following the Whole30 diet you will need to be prepared with lunches. When it comes to Whole30 Lunch Recipes, we try to keep things simple and packed with flavor.

Just like we didn't leave you hanging for breakfast, we won't leave you hungry mid-day either!

Here are 7 Days Of Whole30 Lunch Recipes that are guaranteed to leave your taste buds satisfied and your body energized straight through until dinner!

One Dish Spaghetti Squash & Spicy BBQ Chicken Drumsticks

One Pan Baked Cod & Veggies

Carrot Meatballs With Mint Cauliflower Rice

Bacon, Chicken & Tomato Stuffed Avocado

Egg Roll In A Bowl

One Pan Salmon & Asparagus

Buffalo Chicken Casserole

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Buffalo Chicken Stuffed Sweet Potato Skins

October 29, 2019 by Nick Quintero 2 Comments

These Buffalo Chicken Stuffed Sweet Potato Skins is a straightforward twist on some traditional favorites - potatoes and buffalo chicken! The sauce we know as buffalo sauce was first used on chicken wings as a creative way to serve up some leftovers. They quickly grew to become a sensation across the US. In fact, July 29, 1977, was officially declared Chicken Wing Day in the city of Buffalo, New York, to celebrate one of the sauce’s creators, Frank Bellissimo. With this meal prep recipe, you’re biting into hot history!

With history, you get some health and happiness too! Potato skin contains fiber, B vitamins, vitamin C, iron, calcium, and potassium. With 560kcal and a balanced macro profile, your afternoon energy will feel as great as the smile on your face.

These Paleo stuffed sweet potato skins deliver the spicy goodness of buffalo wings in every bite for a fiber and protein-rich meal that satisfies!

How long will Buffalo Chicken Stuffed Sweet Potato Skins last for?

Potatoes are great in the fridge for 5-7 days and chicken for 3-4. Don’t leave any cooked food out at room temperature for more than 4 hours - pop them into their meal prep containers and in the fridge they go! To warm your meal - we recommend removing the veggies from the small compartment and warming the potatoes in the microwave. Start with 45 seconds and increase the time until they are at the desired temperature.

Can Buffalo Chicken Stuffed Sweet Potato Skins be frozen?

Store potatoes and chicken safely in the freezer for 6-8 months. To avoid freezer burn (which dries out any exposed meat) seal your meal prep containers properly. Your mouth - and the Buffalo Chicken Stuffed Sweet Potato Skins - will thank you!

How do you make Buffalo Chicken Stuffed Sweet Potato Skins?

There are three simple phases to go from start to meal readiness. Let’s look:

First, cook the potatoes. Then let the potatoes rest at room temperature for 15 minutes after they are done baking.
Second, stuff the potatoes. This is where you become an artist to balance out the stuffing and the skins. A little more heating and you’re nearly done…
Third, portion the potatoes. And garnish! And side! You’re done with this meal prep recipe and ready to ride!

How to portion Stuffed Sweet Potato Skins Recipe?

Two Stuffed Sweet Potato Skins go perfectly in the teal MPOF dual compartment meal prep container along with a garnish of green onion and a small side of celery and carrots.

More Sweet Potato and Buffalo Chicken meal prep recipes:

Want more of one or the other main ingredient from Buffalo Chicken Stuffed Sweet Potato Skins? Let’s start with sweet potato meal prep recipes. Get your oven ready:

Garlic Sweet Potato Wedges with Hummus
Which of the 10 Best Health Benefits of Sweet Potatoes is new for you?
Save time with Sheet Pan Sweet Potato Breakfast Hash

Is it even possible to tire of Buffalo Chicken? We don’t think so over here at MPOF!

Buffalo Chicken Mac & Cheese - really!
Veg out with Buffalo Chicken Stuffed Pepper Meal Prep
Go pro with Whole30 Baked Buffalo Chicken Casserole

Other tips for making Buffalo Chicken Stuffed Sweet Potato Skins:

Smaller sweet potatoes tend to be sweeter while larger ones are starchier
The darker the color of the sweet potato skin, the richer it is in beta-carotene, an antioxidant
Go for organic across the board if you can or enjoy a stroll through the farmers market to relax your mind and spice up your Stuffed Sweet Potato Skins

Buffalo Chicken Stuffed Sweet Potato Skins Ingredients:

4 small sweet potatoes
¼ cup hot sauce
2 ½ cups cooked shredded chicken
¼ cup mayonnaise
2 tablespoon melted grass-fed unsalted butter
¼ cup chopped green onion
2 celery stalks, sliced into sticks
¼ teaspoon garlic powder
2 medium carrots, sliced into sticks
½ cup blue cheese or ranch dressing (paleo compliant, if needed)

Order CTA Two Comp Meal Prep Containers — Meal Prep on Fleek x GoodCook recommended Meal Prep Containers

Buffalo Chicken Stuffed Sweet Potato Skins

These Paleo stuffed sweet potato skins deliver the spicy goodness of buffalo wings in every bite for a fiber and protein-rich meal that satisfies!

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Prep Time: 10

Cook Time: 1

Total Time: 1 10

Course: dinner, Lunch, Main Course

Cuisine: American

Keyword: gluten free, Meal Prep, paleo

Servings: meals

Calories: 560kcal

Author: Nick Quintero

Ingredients

4 small sweet potatoes
2 ½ cups cooked shredded chicken
2 tablespoon melted grass-fed unsalted butter
¼ cup hot sauce
¼ cup mayonnaise
¼ teaspoon garlic powder
¼ cup chopped green onion
2 celery stalks sliced into sticks
2 medium carrots sliced into sticks
½ cup blue cheese or ranch dressing

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Instructions

Preheat oven to 375ºF and line a medium baking sheet with parchment paper. Poke holes in sweet potatoes with a fork and rub with olive oil. Place onto the baking sheet and bake for 45 minutes. Cool potatoes at room temperature for at least 15 minutes.
Stir together buffalo sauce, melted butter, mayonnaise and garlic powder in a medium mixing bowl. Add chicken and stir well to coat. Slice potatoes in half lengthwise and scoop or flesh using a spoon. Leave some flesh around edges and bottom to prevent tearing. Scoop chicken mixture into each potato half and place it on the baking sheet. Bake 12-15 minutes to heat through.
Place 2 sweet potato halves in the large compartment of 4 MPOF teal container. Garnish with green onion. Add celery and carrot sticks to each small compartment and a small cup of blue cheese dressing.

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!