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Meal Prep Recipes

Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. We have 600+ Budget friendly meal prep ideas to keep your taste buds happy, your belly full, and your budget on track! New to meal prepping? Check out our Meal Prep 101 (How to Meal Prep) before you begin.

Looking for pre-made meal plans? Check out our range of meal plan menus!

High Protein Chicken Caesar Salad Wrap (with a Healthy Swap)

April 29, 2025 by Nick Quintero Leave a Comment

High Protein Chicken Caesar Salad Wrap

If you’ve been following me for a while, you already know that I’m a huge fan of fast, easy, high-protein meals that actually taste amazing.
And this Chicken Caesar Salad Wrap might just be one of my all-time favorites.

Table of Contents
  • Here’s What You’ll Need:
  • How to Make the High-Protein Chicken Caesar Wrap:
  • Full Nutrition Per Wrap:
  • FAQs About This Chicken Caesar Wrap:
  • Want More Easy High-Protein Meal Prep Ideas?
High Protein Chicken Caesar Salad Wrap

I mean, what’s not to love? Juicy marinated chicken, creamy Caesar dressing, a fresh crunch from the greens and croutons—all wrapped up in a spinach tortilla for the ultimate high-protein lunch or dinner.

Plus, I’m using the Power-4 blend from B&W Quality Growers, which is packed with watercress, spinach, arugula, and baby kale. It’s honestly the most nutritious greens blend I’ve ever used, and it makes this wrap taste super fresh and vibrant.

If you're looking for a quick, balanced meal prep idea that’s loaded with protein and greens, this wrap needs to be on your list.

Here’s What You’ll Need:

For the chicken marinade:

  • 1.5 lbs chicken breast or thighs
  • 1 cup pickle juice (yes, trust me on this)
  • ¾ teaspoon garlic powder
  • ¾ teaspoon dried parsley
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt

For the wrap (per wrap):

  • 6 oz of your cooked marinated chicken
  • 1½ cups Power-4 blend greens from @bwqualitygrowers
  • ⅛ cup shredded Parmesan cheese
  • ½ cup croutons
  • 1 12” spinach wrap
  • 2 tablespoon Caesar dressing

How to Make the High-Protein Chicken Caesar Wrap:

  • Step 1: Marinate Your Chicken
    Start by placing your chicken into a bowl or zip-top bag with the pickle juice. Let it marinate for at least 30 minutes (or overnight for the best flavor).
    Then drain the pickle juice and season the chicken with garlic powder, parsley, paprika, salt, and pepper.
  • Step 2: Cook the Chicken
    Grill it, bake it, or pan-sear it—whatever you prefer! I usually grill mine for about 6–8 minutes per side until fully cooked and juicy.
  • Step 3: Build Your Wrap
    Lay your spinach wrap flat. Add the cooked chicken, a generous handful of the Power-4 greens, a sprinkle of Parmesan, some crunchy croutons, and your Caesar dressing.
    Wrap it up tight like a burrito and slice it in half!
  • Step 4: Enjoy or Meal Prep
    You’ll have some leftover chicken too—perfect for making another wrap later in the week, tossing into salads, or adding to bowls.

Full Nutrition Per Wrap:

  • Calories: 730
  • Protein: 65g
  • Fat: 32g
  • Carbs: 44.5g

Talk about a powerhouse meal that doesn’t skimp on flavor.

FAQs About This Chicken Caesar Wrap:

Q: Can I swap the dressing for a lighter version?
Definitely. If you want to lower the fat content, swap for a light Caesar dressing or even a Greek yogurt-based version.

Q: How long does the cooked chicken last?
Stored in an airtight container, the marinated cooked chicken will last up to 4–5 days in the fridge. It's super versatile!

Q: Can I freeze the cooked chicken?
Yes! You can freeze it for up to 2 months. Just portion it out and thaw it overnight when you're ready to use it.

Want More Easy High-Protein Meal Prep Ideas?

If you’re tired of scrambling for healthy meals or eating the same boring salads every week, let's change that.
The Workweek Lunch Meal Planner I use makes it ridiculously easy to have a fresh, balanced plan without stressing over it.

👉 Get access to the Meal Planner here

Five Easy Bento Box Ideas You Can Make in 5 Minutes

April 22, 2025 by Nick Quintero Leave a Comment

Five 5-Minute Bento Box Ideas
Five 5-Minute Bento Box Ideas
Table of Contents
  • How to build a bento box
  • Combo #1 
  • Combo #2 
  • Combo #3
  • Combo #4
  • Combo #5
Order CTA Two Comp Meal Prep Containers
Meal Prep on Fleek x GoodCook recommended Meal Prep Containers

Have you been in a rut with your meal prep lately? Or just lacking the time? No problem! We have you covered with five 5-minute bento box ideas that are easy, affordable, and healthy! They are also a fun lunch idea for the kids. 

Before we dive into the recipes, let's discuss what a Bento Box is. A bento box is defined as, "single-portion takeout or home-packed meal that is traditional in Japanese cuisine." However, they are more easily known as "convenient lunch box" here in America. They are convenient because they are easy to put together, cheap, and allow for so many combinations. You could literally use what you have in your house to put one together. 

You can make them larger so they are more like a full meal (or a mini-meal), or you could make them lighter and more like a snack. Do what works best for you and your goals. 

How to build a bento box

The combinations are totally up to you. However, we recommend a few things when thinking about creating a balanced bento box. 

  1. Protein: You want to include some kind of protein to make sure that you stay satiated until your next meal. 
  2. Healthy Fats: A healthy fat will help with satiation, as well. Think of things like nuts, seeds, cheese, etc. 
  3. Veggies/Fruit: We can't leave out the micronutrients. Add fruit if you are creating a sweet bento box or veggies if you're doing a savory combination. 
  4. Fiber: Fiber is very important for both digestion and satiation. Great sources of fiber include fruit, veggies, whole grain crackers, nuts, seeds, etc. 
  5. Fun: Don't forget to include some fun foods now and again. Things like chocolate pieces, dark chocolate covered almonds, etc are always a nice treat now and again. 

At the end of the day, there is no wrong way to create a bento box! Toss in your favorites and enjoy for breakfast, snack, lunch, dinner and of course, always on-the-go! 

Combo #1 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Slices turkey breast 
  • Rice Cakes (or pretzels work nicely) 
  • Cheddar Cheese
  • Grapes
  • Carrots 
Five 5-Minute Bento Box Ideas

Directions:

  1. Rinse your gapes. 
  2. Roll your turkey, if desired. 
  3. Pace ½ cup grapes, ½ cup baby carrots, 3 ounces turkey rolls, 1 serving rice cakes, and ¼ cup cheese cubes into each container. 

Combo #2 

Five 5-Minute Bento Box Ideas

To make this you will need:

  • Ranch dressing 
  • Crackers
  • Carrots (or any veggies)
  • Trail Mix
  • Grapes or Apples (or any fruit) 
Five 5-Minute Bento Box Ideas

Directions:

  1. Slice your apples (or rinse grapes). 
  2. Add 1 ranch packet, ⅓ cup baby grapes, ½ an apple, 1 serving crackers, and 1 serving trail mix to your container. 

Combo #3

To make this you will need:

  • Pita bread (or bread of choice)
  • Hard boiled eggs
  • Baby Carrots
  • Cherry Tomatoes
  • Baby Peppers
  • Hummus

Directions:

  1. Slice your pita into quarters.
  2. Place 2 tbsp. hummus in a small plastic container.
  3. Slice hard boiled eggs in half and season, if desired. 
  4. Place pita, ½ cup baby carrots, 3-4 baby peppers, 3 egg halves, ½ cup cherry tomatoes, and hummus into your container as shown. 

Combo #4

To make this you will need:

  • Crackers (or pretzels)
  • Cubed cheese
  • Grapes
  • Turkey slices
  • Trailmix

 

Directions:

  1. Rinse grapes. 
  2. Roll turkey, if desired. 
  3. Half cup grapes, 1 serving trail mix, 3 ounces turkey, 1 serving crackers, and ¼ cup cubed cheese into your meal prep container as shown. 

Combo #5

To make this you will need:

  • Hard boiled eggs
  • Ranch dip
  • Mini peppers
  • Baby carrots
  • Cherry tomatoes 

Directions:

  1. Slice your eggs in half and season, if desired. 
  2. Add 1 rach packet, 4 baby peppers, 3 egg slices, ½ cup carrots, and ½ cup cherry tomatoes to your container as shown. 

The end result! One easy bento box style lunch for each day of the week! 

These are just a few of the endless combinations that you can create from the affordable and healthy ingredients available at Target! We showed you had to mix and match ingredients to save you time and money. But, don't let these ideas stop you from going crazy! Heck, we have even done a "what's let in the fridge" style bento box plan for the week and just grabbed a couple of extra things when at Target. 

You also don't have to stop with just the 2-compartment teal containers, either! You could turn the white or red ones into larger, more meal-like, bento boxes or create smaller ones with the snack containers.

So, if you haven’t grab your containers yet, they are now available at Target stores nationwide. Or, if you want to do what we like to often do and shop online, you can grab them at Target.com! 

Meal Prep on Fleek at Target

Looking for more bento and snack box style meal prep ideas? Try this sweet peanut butter cookie and apple combination or these Turkey Bacon Ranch Pinwheel boxes.

Philly Cheesesteak Foil Packs (Meal Prep or Camping Friendly)

April 28, 2025 by Nick Quintero Leave a Comment

If there’s one thing I’ll never get tired of, it’s finding ways to make hearty, home-cooked meals even easier.
And these Cheesesteak Foil Packets are hands-down one of my new favorite meal prep hacks.

You get all the bold, cheesy, beefy flavors of a classic cheesesteak — but with less mess, easy cleanup, and perfectly portioned meals ready to go.
Plus, you can cook them in the oven or on the grill, depending on the season or your mood.

I made these for a quick Sunday meal prep, and let’s just say they didn’t last long... between lunches and quick post-gym dinners, they were gone by midweek!

Table of Contents
  • Ingredients You’ll Need:
  • How to Make Cheesesteak Foil Packets:
  • FAQs About Cheesesteak Foil Packets
  • Tip for Meal Prep Success:
  • Want More Easy Meal Prep Recipes?

Ingredients You’ll Need:

  • 1 Bag Dutch Yellow Potatoes
  • ½ Yellow Onion, diced
  • 1 Green Bell Pepper, diced
  • 1 cup Mushrooms, sliced
  • 1 lb Ground Beef
  • 4 Slices Provolone Cheese
  • 1 tablespoon Worcestershire Sauce
  • 2 tablespoon Ketchup
  • 1 teaspoon Paprika
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Oregano
  • 1 tablespoon Salt
  • 1 tablespoon Black Pepper
  • 2 tablespoon Olive Oil

How to Make Cheesesteak Foil Packets:

1. Preheat and Prep:
Preheat your oven to 400°F. Grab a cookie sheet and cut four large sheets of foil. Shape the foil into small bowls and set them on the sheet.

2. Mix the Veggies:
In a large bowl, toss the diced potatoes, onions, bell peppers, and mushrooms with olive oil, salt, and pepper. Divide this veggie mix evenly among the foil bowls.

3. Prep the Beef:
In the same bowl, combine your ground beef with the Worcestershire sauce, ketchup, and all the spices. Mix it well. Then evenly distribute the beef mixture on top of the veggies in each foil packet.

4. Cover and Bake:
Cut four more sheets of foil to cover the packets. Seal them up and bake for 20 minutes.

5. Add the Cheese:
After 20 minutes, pull the packets out and carefully remove the top foil. Place 1–2 slices of provolone cheese on top of each packet, then loosely cover again for about 5 minutes to let the cheese melt. (You can pop them back in the oven for a faster melt.)

6. Serve or Store:
Remove the foil tops again, and either dig in or portion into your meal prep containers for the week!

FAQs About Cheesesteak Foil Packets

Q: Can I grill these instead of baking them?
Yes! I actually love grilling them when the weather’s nice. Place the foil packets directly on medium-high heat for about 20–25 minutes, flipping once halfway through.

Q: Can I use a different kind of cheese?
Absolutely. Provolone is classic for cheesesteaks, but mozzarella, cheddar, or even pepper jack would be great swaps depending on what you like.

Q: How long will these last in the fridge?
These foil packet meals stay fresh in an airtight container for about 4–5 days. They're perfect for grab-and-go lunches or quick dinners.

Tip for Meal Prep Success:

Since these are already packed with protein, veggies, and carbs, you can portion them straight into meal prep containers without needing anything extra.
If you like a little more green on the side, toss a simple side salad together while the packets are baking.

Want More Easy Meal Prep Recipes?

Meal prep doesn’t have to be complicated, boring, or take up your whole Sunday.
If you’re ready to actually enjoy your weekly meals (and free up a lot more time), check out the Workweek Lunch Meal Planner I use — it’s packed with ideas just like this one.

👉 Get access to the Meal Planner here

My Favorite Teriyaki Chicken and Vegetables Recipe for Meal Prep

April 15, 2025 by Nick Quintero 2 Comments

Teriyaki Chicken and Vegetables

If there’s one thing I’ve learned from years of meal prepping, it’s that takeout cravings don’t just go away—you’ve got to meet them head-on with something even better. That’s why I’m always working on healthy takeout-style recipes that hit the same flavor notes but feel better in your body.

Teriyaki Chicken and Vegetables

This teriyaki chicken meal prep is one of my go-to solutions. It’s got that sweet and savory thing going on, plus a ton of flavor from a quick homemade teriyaki sauce. I love how the fresh broccoli and carrots bring crunch and color, and since it all cooks on a sheet pan, cleanup is a breeze. Whether I’m making this for a busy week of lunches or an easy dinner the whole family likes, it never disappoints.

If figuring out what to cook every week stresses you out, you’re not alone. That’s exactly why I recommend the Workweek Lunch Meal Planner—it helps me plan meals like this one in minutes, save money at the grocery store, and keep my weekly routine stress-free.

Teriyaki Chicken and Vegetables

Whether you're prepping for one or cooking for a crowd, this recipe is a keeper. Let’s dig in.

How long will Teriyaki Chicken and Vegetables last for?

Once cooked evenly divide your ingredients into your 4 meal prep containers, seal them up and store until your ready to head to school or work the next day! One bite of this salty and slightly sweet meal prep recipe is guaranteed to satisfy your craving for takeout - Monday through Friday!

Can Teriyaki Chicken and Vegetables be frozen?

Yes, you can freeze this meal for up to 3 months. Simply cook the meal and store it in a freezer bag or a freezer-friendly meal prep container. Quick tip for freezing cooked vegetables: don't cook them thoroughly. You don't want soggy vegetables when the dish is reheated.

Teriyaki Chicken and Vegetables

How do you make Teriyaki Chicken and Vegetables?

The first step in the process is, of course, heading to Target to grab all of the ingredients, plus your Good Cook meal prep containers! (One-stop shopping, you know we are all about that life!)

Once you are home it's time to start meal prepping! The first step is to make the homemade Teriyaki sauce. However, if you want to save even more time, you can grab your favorite pre-made teriyaki sauce while shopping at Target. Either option is ok in our book, as long as it aligns with your goals.

While your sauce is thickening, prep your baking sheet with foil and your chicken thighs. Then, add your sauce to the chicken, pop it into the oven and let it do its thing! (Sheet pans are a dream, don't you agree?) While the chicken is in the oven, prepare your fresh veggies and white rice (if not already cooked).

The recipe is super easy! Cook and prep time is less than one hour. Another perk is that the ingredients are readily available and affordable. 

How to portion Teriyaki Chicken and Vegetables?

This recipe easily splits into 4 grab and go meals. Once cooked and cooled, get your meal prep containers ready and add an equal portion of chicken thigh, rice, and steamed veggies. Are your family members heavy eaters. This recipe will surely fill them up. 

Teriyaki Chicken and Vegetables

More Teriyaki Chicken meal prep recipes:

If you like this delicious meal prep recipe, then you'll absolutely appreciate some of our other teriyaki chicken recipes: 

  • Sheet Pan Teriyaki Chicken and Pineapple Fried Rice
  • Hawaiian Chicken Teriyaki Skewer Meal Prep

We love these recipes because they combine savory and sweet taste profiles. They're also easy and versatile just like this teriyaki chicken and vegetable recipe.

Other tips for making Teriyaki Chicken and Vegetables:

We have a few tips for enjoying the best teriyaki chicken and vegetables recipe. Here's how:

  1. Switch it up by swapping white for brown rice.
  2. Cook this meal in a meal prep sheet pan or stir fry pan. 
  3. Pair it with a spicy sauce like Sriracha. Drizzle the sauce over your rice. 
  4. Add sesame seeds on top of white rice for a truly authentic Asian takeout experience. 
Teriyaki Chicken and Vegetables

Teriyaki Chicken and vegetable Ingredients:

Meal Base:

  • 5 lbs. Chicken Thighs (boneless; skinless)
  • 1 Medium Zucchini (cut into bite-sized pieces)
  • 2 C. Cooked White Rice
  • 1 C. Broccoli Florets
  • ½ C. Snow Peas
  • ½ C. Sliced Carrots
  • Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ C. Water
  • ⅓ C. Tamari
  • ⅓ C. Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 1 Tbsp. Arrowroot Powder (or cornstarch)
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Meal Prep on Fleek x GoodCook Meal Prep Containers

If you can't get to your local Target store, but still want to grab these containers, they are now available on Target.com

Meal Prep Containers at Target

Teriyaki Chicken and Vegetables

Teriyaki Chicken and Veggies

This easy to make sheet pan teriyaki chicken and classic sides really come together and packs in the flavor thanks to its delicious, homemade teriyaki sauce! Plus, it’s gluten-free compliant!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: Asian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 424kcal
Author: Nick Quintero

Ingredients

Meal Base:

  • 1.5 lbs. Chicken Thighs boneless; skinless
  • 1 medium Zucchini cut into bite-sized pieces
  • 2 cups Cooked White Rice
  • 1 cup Broccoli Florets
  • ½ cup Snow Peas
  • ½ cup Sliced Carrots

Optional: 1 Tbsp. Black Sesame Seeds

Teriyaki Sauce Base:

  • ¾ Water
  • ⅓ Tamari
  • ⅓ Coconut Sugar
  • 2 Tbsp. Rice Vinegar
  • 2 tsp. Sesame Oil
  • 1 Tbsp. Arrowroot Powder or cornstarch
  • ½ Tbsp. Garlic Powder
  • ½ Tbsp. Grated Fresh Ginger
  • ½ tsp. Red Chili Flakes
  • 1 tsp. Onion Powder
Get Recipe Ingredients

Instructions

  • Combine all teriyaki sauce ingredients (except for arrowroot powder and sesame into a small pot over medium/high heat until reaches a boil. Then, create a slurry by ladling out 1 cup’s worth of the hot liquid into a bowl and add arrowroot powder - whisking well until completely smooth.
  • Next, whisk the slurry back into the pot and lower heat to a simmer — let reduce/thicken for ~10-15 minutes (stirring consistently until sauce can coat the back of a spoon. Once the sauce has finished cooking, stir in the sesame oil, remove from stove, and let cool minimum ~5 minutes to further set up.
  • Preheat oven to 400℉ and line a sheet pan with foil.
  • Place chicken thighs on a lined sheet pan and pour ~⅓ worth over the chicken thighs. Flip chicken thighs and pour another ~⅓ worth of teriyaki sauce over the thighs until well-coated.
  • Optional: Reserve remaining ⅓ of teriyaki sauce for serving when ready to enjoy the completed meal.
  • Then, place onto the middle oven rack and let cook for 15 minutes, then flip chicken and cook another 10-15 minutes or until chicken is fully cooked and has reached an internal temperature of 165℉.
  • When the chicken is nearly finished cooking, start steaming the carrots for ~5 minutes, then add remaining veggies and steam another 5-8 minutes, or until broccoli and snow peas are vibrant green and all veggies are tender, but still firm.
  • Once the chicken is done, slice/dice into bite-sized pieces and serve with rice and veggies (and an optional drizzle of extra teriyaki sauce and a sprinkle of sesame seeds)!
  • Store and Enjoy!

Nutrition

Serving: 1meal | Calories: 424kcal | Carbohydrates: 50.7g | Protein: 39.6g | Fat: 7g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

The Best Turmeric Scrambled Eggs for Breakfast

April 8, 2025 by Nick Quintero 10 Comments

keto whole30 high protein breakfast

There’s something about starting the day with scrambled eggs and sausage that just makes the world feel a little more manageable. I’ve been making this for years, and turning it into a weekly breakfast meal prep has honestly been a game-changer for how I eat during the week.

I used to save meals like this for weekends, but why wait for Sunday? These turmeric scrambled eggs are super easy to make ahead, packed with protein, and they reheat really well—so now I get that same feel-good breakfast on a Monday, Tuesday, or whatever day needs a little extra boost.

Before we dive in…

If you’re tired of overthinking meals each morning, check out the Workweek Lunch Meal Planner. It’s what I use when I don’t want to scroll for recipes or guess what to prep. You’ll save time, eat better, and finally feel organized—without any of the diet culture noise.


What's better than waking up to a breakfast of scrambled eggs and sausages on a Monday morning? Talk about setting your week off right?

Yes! Or Tuesday, Wednesday, Thursday or even Friday! We have taken one of our favorite Sunday morning breakfast recipes and transformed it into this super easy Turmeric Scrambled Egg Meal Prep.

Why turmeric?

Besides adding a gorgeous yellow hue, turmeric comes with real health benefits. It’s anti-inflammatory, full of antioxidants, and gives your breakfast a slightly earthy, peppery flavor that works surprisingly well with eggs. I’ve also found it’s a great way to level up plain scrambled eggs and make the whole dish feel more nourishing.

photo via: Health.com

How to Make Turmeric Scrambled Egg Meal Prep

It's the same as making scrambled eggs, except better! Add the turmeric and parsley, along with the salt and pepper, to a bowl of eggs and milk. Whisk it all together (the longer you do, the fluffier the eggs will be), and then cook it over low heat in a skillet.

Serve it with your favorite steamed veggie (broccoli is of course one of our go-tos), along with some sausage of your choice. You'll love this, and we think you'll make this turmeric scrambled egg meal prep a regular player in your breakfast rotation. (Or dinner. We know breakfast for dinner is good!)

What Are the Benefits of Turmeric?

Turmeric is actually a rhizome, like ginger (they're in the same family). It gives curry dishes a bright yellowish-orange hue and traditional Indian and Ayurvedic cooking use it extensively—we're talking centuries.

You can buy turmeric fresh, like ginger (it even has a similar papery exterior as ginger), or ground. This recipe calls for ground, which is more widely available and easier to incorporate. As an ingredient, turmeric brings an earthy, slightly peppery taste to anything it's cooked with. It also happens to be loaded with antioxidants. The turmeric gives it a supercharge boost with tons of health benefits, plus this is ready to go in less than 5 minutes. It sounds like this meal prep is as slow and easy as a Sunday morning.

Turmeric Scrambled Egg Meal Prep Ingredients

  • 4 large eggs
  • 2 tbsp. milk
  • 2 tsp. ground turmeric
  • ½ tsp. dried parsley
  • Salt & black pepper to taste
  • Steamed veggie of choice
  • Pre-cooked sausage of choice

Substitutions and Alterations

  • Feel free to use plant-based milk if needed.
  • Use a teaspoon or so of butter in the pan (or ghee) instead of nonstick spray if desired.
  • Turmeric also tastes good with cilantro. Cut the dried parsley and stir in a couple of tablespoons of chopped fresh cilantro, if you've got it on hand and are looking for a way to use it up. Chives would also work here, too.
  • For an earthier taste, add ¼ teaspoon of ground cumin and/or coriander to the mix of eggs and turn while whisking.

Tips for Scrambled Eggs

  • Scrambled eggs like to be cooked low and slow. If you start them off too hot, they'll burn and they won't develop those lovely fluffy curds that we all adore in a good batch of scrambled eggs.
  • Whisk your eggs and milk together thoroughly, which helps to make them fluffy.

How to Store Turmeric Scrambled Eggs

Of course, these keep great in the fridge in a sealed meal prep container for up to 4 days. You can reheat this all in the microwave or over the stovetop, or maybe even in a low oven, as long as you cover the whole thing with foil (you don't want the eggs to dry out.)

We don't recommend freezing scrambled eggs, however.

Final Thoughts

This is one of those “barely a recipe” kind of meal preps—but it delivers every time. I’ve made fancier egg dishes, but I keep coming back to this one because it’s quick, reliable, and keeps me full for hours. Try it this week and let me know what you think.

If you want more high-protein breakfast ideas like this, the WWL Meal Planner has your back. I use it every week to keep breakfast (and life) simple.

healthy egg breakfast recipe

Turmeric Scrambled Eggs

Give your breakfast an antioxidant boost by adding turmeric to your morning eggs. Paired with your favorite steamed veggies and sausage for a protein and fiber packed meal!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 5 minutes minutes
Total Time: 10 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: Egg, Meal Prep
Servings: 2 servings
Calories: 302kcal
Author: Nick Quintero

Ingredients

  • 4 large eggs
  • 2 tbsp. milk of choice
  • 2 tsp. dried turmeric
  • ½ tsp. dried parsley
  • salt & pepper to taste
  • 1 cup Broccoli steamed
  • 8 small pre-cooked sausages brand of choice
Get Recipe Ingredients

Instructions

  • Spray a small frying pan with nonstick cooking spray and bring to a medium heat.
  • In a small bowl, whisk together the eggs, milk, turmeric, parsley, salt & pepper.
  • Transfer the eggs to the heated pan. Cook 2-3 minutes stirring the eggs constantly to break them apart.
  • Flip the eggs and cook another 2-3 minutes, or until desired.
  • Transfer the eggs to two meal prep containers, divide them evenly.
  • Add steamed vegetable and sausage!

Notes

Nutrition Per Breakfast Prep:
29g Protein, 18g Fat, 6g
 
WW Smart Points= Green:10  Blue:6  Purple:6

Nutrition

Serving: 1meal | Calories: 302kcal | Carbohydrates: 6g | Protein: 29g | Fat: 18g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
turmeric eggs, broccoli, and sausage

Hot Honey Ground Beef and Sweet Potato Bowls

April 1, 2025 by Nick Quintero Leave a Comment

Hot Honey Ground Beef and Sweet Potato Bowls

If you’ve spent any time on food TikTok or Instagram lately, you’ve probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up—and for good reason. They're ridiculously good.

hot honey sweet potato bowl

This recipe has quickly become one of my go-to lunches when I want something hearty, spicy-sweet, and loaded with protein.

I usually prep extra ground beef so I can have leftovers for dinner or another meal during the week. It’s just that good.

Before we dive into the steps, if you’re tired of scrambling for meals and wish your week was already planned out for you, I highly recommend checking out the Workweek Lunch Meal Planner.

It’s how I streamline my own weeks, and it’s designed to help you get delicious food on the table fast—without stressing.
Try it here

Let’s make these bowls!

Table of Contents
  • Ingredients (Makes 4 Bowls)
  • Instructions
  • Why I Love This Meal
  • FAQs
  • Try It for Yourself
  • More Viral Recipe Remakes:

Ingredients (Makes 4 Bowls)

  • 1 ½ lbs sweet potatoes, peeled and diced into ¼” cubes
  • Olive oil (light drizzle)
  • Salt & pepper, to taste
  • 2 lbs 93/7 lean ground beef (you’ll use about 1 lb for 4 bowls, but prepping extra gives you leftovers)
  • 2 tablespoon minced garlic
  • ½ medium onion, chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados, sliced
  • 4 tablespoon hot honey (or more to taste)

Instructions

  1. Preheat your oven to 425°F.
  2. Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  3. Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  4. Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  5. Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  6. Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you’re done!

Why I Love This Meal

This one hits every craving—sweet, spicy, creamy, savory—all in one bowl. And the macros are great, especially if you're focused on getting enough protein (like many folks on GLP-1 meds or working toward fat loss).

Cottage cheese may sound unusual, but trust me—it adds the perfect balance.

FAQs

Can I use ground turkey instead of beef?

Absolutely. Ground turkey works great here if you prefer it or are watching saturated fat.

Can I make this dairy-free?

Yes! Swap the cottage cheese for a dairy-free version or just leave it out and add more avocado or a scoop of hummus for creaminess.

How should I store and reheat?

Store everything in airtight containers in the fridge for up to 4 days. When reheating, keep the avocado and hot honey off until after you warm the rest—just microwave the beef, sweet potatoes, and cottage cheese for 60–90 seconds.

Is this freezer friendly?

You can freeze the cooked beef and sweet potatoes, but I recommend adding fresh cottage cheese, avocado, and hot honey after reheating for the best flavor and texture.

Try It for Yourself

If you’ve been feeling bored with your meal prep, this is the recipe that’ll pull you out of the slump. It’s simple, full of flavor, and incredibly satisfying. You’ll definitely want to make this one again and again.

Looking for more structure in your week? Click here to check out the Workweek Lunch Meal Planner—it’s the tool I rely on to make eating well feel easy.

Let me know if you make these beef bowls—I’d love to hear what you think!

More Viral Recipe Remakes:

  • We Tried It: Pancakes in the Air Fryer
  • How to Make Frozen Steak in the Air Fryer
  • Marry Me Chicken (WWL)
  • Meal Prep Recipes With Ground Beef
Hot Honey Ground Beef and Sweet Potato Bowls

Hot Honey Ground Beef and Sweet Potato Bowls

If you’ve spent any time on food TikTok or Instagram lately, you’ve probably seen some version of these Hot Honey Ground Beef and Sweet Potato Bowls blowing up—and for good reason.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch
Cuisine: American
Keyword: Beef, bowl, Sweet Potato
Servings: 4 meals
Calories: 662kcal
Author: Nick Quintero

Ingredients

  • 1 ½ lbs sweet potatoes peeled and diced into ¼” cubes
  • Olive oil light drizzle
  • Salt & pepper to taste
  • 2 lbs 93/7 lean ground beef you’ll use about 1 lb for 4 bowls, but prepping extra gives you leftovers
  • 2 tablespoon minced garlic
  • ½ medium onion chopped
  • 4 tablespoon taco seasoning
  • 2 cups 2% low fat cottage cheese
  • 2 ripe avocados sliced
  • 4 tablespoon hot honey or more to taste
Get Recipe Ingredients

Instructions

  • Preheat your oven to 425°F.
  • Roast the sweet potatoes: Spread diced sweet potatoes on a sheet pan, drizzle with olive oil, and season with salt and pepper. Bake for 30 minutes, flipping and re-seasoning halfway through.
  • Cook the beef: While the sweet potatoes roast, heat a skillet over medium-high. Add garlic and onion, cooking until translucent (about 3-4 minutes).
  • Add the ground beef. Cook until browned and fully cooked through (about 5-7 minutes), breaking it up as it cooks. Drain excess liquid.
  • Add taco seasoning and a splash of water. Stir and let it simmer for 1-2 more minutes. Remove from heat.
  • Assemble your bowls: Divide the roasted sweet potatoes, about 4 oz taco beef, ½ cup cottage cheese, and ½ avocado into each bowl. Drizzle each with 1 tablespoon hot honey and you’re done!

Nutrition

Serving: 1bowl | Calories: 662kcal | Carbohydrates: 69.7g | Protein: 42.3g | Fat: 24.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

How to Cook Spaghetti Squash and Meal Prep with it

October 23, 2024 by Nick Q 2 Comments

how to prepare spaghetti squash step by step

Spaghetti Squash is a healthy substitute to pasta – low in calories and fat!

This is The simplest and EASIEST way to cook spaghetti squash.

DIRECTIONS:

  1. Preheat oven to 400 degrees F. Lightly coat a baking sheet with nonstick spray or cooking oil.
  2. Cut the squash in half lengthwise from stem to tail
  3. Use a spoon to Scrape out the seeds.
  4. Drizzle with olive oil and season with salt and pepper, to taste.
  5. Place squash, cut-side down, onto the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).
  6. Remove from oven and let rest until cool enough to handle.
  7. Using a fork, scrape the flesh to create long strands.

Voila! Now you're ready to portion it out for your meal preps.

spaghetti-squash-meatball-meal-prep2-768x850-1

Spaghetti Squash and Turkey Meatball Meal Prep

Cutting out starchy pasta is a great way to save calories, but you need to replace those noodles with something tasty. Spaghetti squash to the rescue!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 45 minutes minutes
Total Time: 1 hour hour 25 minutes minutes
Course: Lunch, Main Dish
Cuisine: American
Diet: Gluten Free
Keyword: Meal Prep
Servings: 2 meals
Calories: 259.87kcal
Author: Nick Q

Ingredients

  • 1 each medium spaghetti squash
  • 1 lb ground turkey
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt to taste
  • ½ teaspoon pepper to taste
  • 1 tablespoon Sriracha
Get Recipe Ingredients

Instructions

Spaghetti Squash

  • Preheat oven to 400 degrees F.
  • Lightly coat a baking sheet with nonstick spray or cooking oil.
  • Cut the squash in half lengthwise from stem to tail. Use a spoon to scrape out the seeds. Drizzle with olive oil and season with salt and pepper.
    how to cook spaghetti squash step 5
  • Place squash, cut-side down, on the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).
    how to cook spaghetti squash step 6
  • Remove from oven and let rest until cool enough to handle.
  • Using a fork, scrape the flesh to create long strands.
    how to cook spaghetti squash step 7

Turkey Meatballs

  • Preheat the oven to 400F. Line a baking sheet with foil and drizzle with avocado oil.
  • Combine the rest of the ingredients in a large bowl, and mix it together using your hands. Don’t overwork the mix; it'll make for tougher meatballs.
  • Use a ⅓ cup measuring cup to portion out the meat. Gently roll into a ball and place on the baking sheet. Repeat until you have a sheet full of meatballs.
  • Bake for about 15 to 20 minutes or until the meat is cooked through.

Video

Nutrition

Serving: 1meal | Calories: 259.87kcal | Carbohydrates: 1.34g | Protein: 53.72g | Fat: 4.5g | Saturated Fat: 1.12g | Cholesterol: 124.74mg | Sodium: 1450.94mg | Potassium: 669.05mg | Fiber: 0.26g | Sugar: 0.12g | Vitamin A: 56.7IU | Vitamin C: 4.86mg | Calcium: 6.8mg | Iron: 1.84mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Named for its yellow-gold spaghetti-like strands of flesh, Organic Spaghetti Squash is a smooth, yellow watermelon-shaped squash. Unlike summer squash (which is picked when immature and skin is tender), Spaghetti Squash has a hard, thick skin and only the flesh is eaten.

Organic Spaghetti Squash is preferred for reasons of taste, health and the environment. Once cooked, the spaghetti-like strands of flesh can be separated with a fork, removed from the shell and served as a salad ingredient, as part of a casserole, or with sauce (similar to pasta).

Choose squash that have a hard, deep-colored rind free of blemishes or moldy spots. Tender skin indicates immaturity or poor quality. The hard skin protects the flesh and allows it to store longer than summer squash. Store Spaghetti Squash in a cool, preferably dark, well-ventilated area for up to three months. Wrap cut pieces in plastic and refrigerate up to five days. Organic produce should not be stacked with non-organic produce. - via Melissa's

Here is what it looks like Step-by-Step

how to cook spaghetti squash step 1

Cut the squash in half lengthwise from stem to tail

how to cook spaghetti squash step 2

Use a spoon to Scrape out the seeds.

how to cook spaghetti squash step 3
how to cook spaghetti squash step 4

Drizzle with olive oil and season with salt and pepper, to taste.

how to cook spaghetti squash step 5

Place squash, cut-side down, onto the baking dish. Place into oven and roast until tender, about 35-45 minutes (depending on size).

Remove from oven and let rest until cool enough to handle.

how to cook spaghetti squash step 6

Using a fork, scrape the flesh to create long strands.

how to cook spaghetti squash step 7

Now you Meal Prep!

how to cook spaghetti squash and meal prep with it
Spaghetti Squash and Meatball Meal Prep w/ Sriracha Sauce - @MealPrepOnFleek

Low Carb Buffalo Chicken Mini Bell Peppers

February 17, 2025 by Nick Quintero 2 Comments

Low Carb Buffalo Chicken Mini Bell Peppers

Low-carb Buffalo chicken mini bell peppers get their taste from high protein Buffalo chicken along with cream cheese, cheddar cheese and mayonnaise—and hot sauce for a spicy kick!

Table of Contents
  • The Best Keto Stuffed Mini Peppers
  • How to Make Buffalo Chicken Mini Peppers
  • How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers
  • Substitutions and Alterations
  • Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 
Low Carb Buffalo Chicken Mini Bell Peppers

The Best Keto Stuffed Mini Peppers

Buffalo wings are a classic, what with the tangy sauce and the tender chicken, not to mention all the different accompaniments and dipping sauces that can go with them.

But these low-carb buffalo chicken mini bell peppers? They're snack-sized and put the veggies and chicken front and center, rather than relegating the veggies to the side (you know, those ubiquitous carrot and celery sticks!).

Low Carb Buffalo Chicken Mini Bell Peppers

How to Make Buffalo Chicken Mini Peppers

Bell peppers are a fantastic keto-friendly vegetable to include on a low-carb diet, and when you can find those miniature ones, they are a fun snack or side to the main meal. Cut in half and stuffed up, they serve almost like a little boat for the ingredients.

Then, pop those loaded pepper halves into the oven, and voila! Snack time!

Pro tip: If you end up loving these, try a bigger and better version with this Buffalo Chicken Stuffed Pepper Meal Prep Recipe.

Low Carb Buffalo Chicken Mini Bell Peppers

How to Serve and Store Low-Carb Buffalo Chicken Mini Bell Peppers

These are best served warm, as soon as they're ready. Cheese can get a bit gummy when it sits for a while on a dish like this. You can store them ahead of time if you're prepping this snack. Just make sure you reheat them completely.

Substitutions and Alterations

It may seem unlikely, but you can definitely make this vegan by using a vegan chicken alternative, along with plant-based/dairy-free cheese and mayonnaise.

Read the ingredient labels closely when you're buying hot sauce. Condiments are notorious spots to hide lots of sugar (Hint: We like Frank's).

Don't have time to cook? Grab a rotisserie chicken from the grocery store and use that instead of the cooked shredded chicken breast we've specified here in this recipe. Or, if you've cooked some chicken in a slow cooker ahead of time as part of your meal prepping, you can definitely use that.

Whatever kind of chicken you use, you want to be able to pull/shred the chicken easily. (You can also use chicken thighs, if that's what you've got, or you prefer them. They're also a little bit less expensive than chicken breasts.)

Low Carb Buffalo Chicken Mini Bell Peppers

And of course, if you can't find mini bell peppers (sometimes you just can't!), feel free to make these bigger and use regular bell peppers. Just adjust the cooking time accordingly, as a bigger pepper will take a little longer to bake.

And if you're feeling really adventurous, use jalapeno peppers!

READ MORE: Can't get enough buffalo chicken? Try Buffalo Chicken Stuffed Sweet Potato Skins!

Low Carb Buffalo Chicken Mini Bell Peppers Ingredients: 

  • 8 medium mini sweet bell peppers 
  • 6 oz. cooked/shredded chicken breast
  • 2 oz. cream cheese, softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce (Frank’s Red Hot) 
  • ⅛ teaspoon garlic powder 
  • ½ cup shredded cheddar cheese*
  • 1 tablespoon chopped chives, divided 
Low Carb Buffalo Chicken Mini Bell Peppers
Low Carb Buffalo Chicken Mini Bell Peppers

If you like this recipe idea, here are a few more low carb recipes you might like:

  • Grilled Mediterranean Shrimp Packet
  • Low Carb / Keto Meal Plan
  • Spiry Air Fryer Shrimp
  • Week 32 Keto Meal Plan
Low Carb Buffalo Chicken Mini Bell Peppers

Low Carb Buffalo Chicken Mini Bell Peppers

Mini peppers are stuffed with high protein Buffalo chicken in this low carb snack. Cream cheese, cheddar cheese and mayonnaise add rich creamy texture, while hot sauce adds a spicy kick!
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Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: Snack
Cuisine: American
Keyword: Chicken, gluten free, high protein, low carb, snack, vegan, vegetarian
Servings: 4
Calories: 306kcal
Author: Nick Quintero

Ingredients

  • 8 mini sweet bell peppers medium size
  • 6 oz. chicken breast cooked/shredded
  • 2 oz. cream cheese softened
  • ¼ cup mayonnaise
  • 3 tablespoon hot sauce Frank’s Red Hot
  • ⅛ teaspoon garlic powder
  • ½ cup cheddar cheese shredded
  • 1 tablespoon chopped chives divided
Get Recipe Ingredients

Instructions

  • Preheat the oven to 400ºF and line a small baking sheet with parchment paper. Slice peppers in half lengthwise and remove seeds. Place peppers cut side up on a baking sheet.
  • In a medium mixing bowl, combine cream cheese, mayonnaise, hot sauce, half of the chives, and garlic. Stir until smooth. Add chicken and stir to coat.
  • Spoon filling into peppers and bake for 15 minutes. Remove from the oven briefly to sprinkle peppers with shredded cheese and bake for 5 minutes longer until the cheese is melted and bubbly.
  • Remove from the oven, and place 4 peppers in 4 snack containers. Sprinkle with remaining chopped chives.

Notes

To make this recipe vegan/vegetarian, swap the chicken for a vegan alternative or crumbled tofu, and the cheeses and mayo for plant-based alternatives. 

Nutrition

Calories: 306kcal | Carbohydrates: 8g | Protein: 15g | Fat: 22g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Low Carb Buffalo Chicken Mini Bell Peppers

My Version of a Steak Caesar Salad (Quick or From Scratch)

March 26, 2025 by Nick Quintero Leave a Comment

Steak Caesar Salad

Sometimes, you just need a meal that hits the spot—and for me, a good steak Caesar salad always does the trick.

Steak Caesar Salad
Table of Contents
  • Quick and Dirty Steak Caesar Salad (Ready in 20 Minutes)
    • Ingredients:
    • Instructions:
    • Caesar Salad Macros:
  • From-Scratch Steak Caesar Salad (Weekend Meal Prep or Dinner)
    • Homemade Caesar Dressing:
    • Salad Ingredients:
    • Instructions:
  • How to Store:
  • How to Reheat:
  • Commonly Asked Questions
    • Wrapping up...
    • Here are some of my other favorite Salad Meal Prep Ideas:

Recently, I had a little extra time and made a full from-scratch version with homemade Caesar dressing and pan-seared steak. But I also know what it’s like to be hangry and short on time, so I created a “quick and dirty” version that still delivers major flavor in under 20 minutes.

Both versions are meal prep-friendly and easy to scale. And if you work from home like I do, this is one of those lunches you’ll actually look forward to.

Before we dive in, if you’re tired of scrambling to figure out what’s for dinner (or lunch) every week, the Workweek Lunch Meal Planner is hands down the best tool I’ve used to stay consistent with meal prep—even during my busiest weeks.
👉 Check it out here

Alright, let’s get into it.

Quick and Dirty Steak Caesar Salad (Ready in 20 Minutes)

If you haven’t seen my frozen steak air fryer hack yet, go check it out. It’s a serious lifesaver for days when I forget to thaw dinner.

Ingredients:

  • 1 ribeye steak (8 oz)
  • 1 head of romaine lettuce
  • 1 cup croutons
  • 3 tablespoon grated parmesan
  • 3 tablespoon Primal Kitchen Caesar dressing (or your favorite store-bought option)

Instructions:

  1. Cook the steak using my air fryer steak hack or your favorite quick method.
  2. Chop the romaine lettuce and toss it with croutons, parmesan, and dressing in a large bowl.
  3. Slice the steak into strips or cubes and add it to the top of your salad.
  4. Toss again if needed and enjoy immediately—or store in airtight containers for the week.
Steak Caesar Salad prep

Caesar Salad Macros:

This version makes 2 servings, but if you're really hungry or need to hit higher protein macros, you could easily eat this as one serving. The macros here are per serving, based on a 2-serving portion.

  • Calories: 530
  • Fat: 35.7g
  • Carbs: 19.5g
  • Protein: 29.2g

From-Scratch Steak Caesar Salad (Weekend Meal Prep or Dinner)

This version is perfect when you want to impress—or just want a little extra love in your meal. The homemade dressing and toasted breadcrumbs take it to the next level.

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1–2 anchovy fillets, finely chopped
  • 2 cloves garlic, minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water (plus a splash more if needed)

Whisk all ingredients together in a bowl. Thin with water to your preferred consistency.

Salad Ingredients:

  • 2 tablespoon olive oil (divided)
  • 16 oz steak (ribeye, sirloin, or your favorite cut)
  • Salt and pepper, to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs (toasted)

Instructions:

  1. Make the dressing and refrigerate it while you prep the rest.
  2. Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  3. Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4–6 minutes per side, then let rest for 10 minutes before slicing.
  4. Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  5. Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.
work lunch Steak Caesar Salad

How to Store:

  • Store salad and dressing separately if meal prepping.
  • Dressing will keep for up to 1 week in the fridge.
  • Steak can be prepped ahead and stored in airtight containers for 3–4 days.

How to Reheat:

  • Reheat steak in a skillet or microwave just until warmed.
  • Avoid reheating the salad greens—assemble fresh for the best texture.

Commonly Asked Questions

Can I skip the anchovies in the dressing?
Yes! They add a traditional salty umami flavor, but you can leave them out or sub in a little extra Worcestershire sauce.

Can I use another cut of steak?
Totally. Sirloin, NY strip, flank, or even leftover steak will work.

What’s the best meal prep tip for this recipe?
Keep the components separate and assemble fresh when you’re ready to eat. It makes all the difference!

Wrapping up...

Whether you’re going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me—especially when I want something satisfying but still light.

Here are some of my other favorite Salad Meal Prep Ideas:

  • Spinach Apple Salad With Chicken
  • Turkey Club Pasta Salad Jars
  • Meal Prep Friendly Antipasto Pasta Salad
  • Kale and Steak Power Salad 

Let me know if you try either version—and if you’re ready to simplify your weekly meals, definitely check out the Workweek Lunch Meal Planner. You’ll get weekly recipe plans and the structure you need to stay on track.

Until next time,
Nick @ Meal Prep on Fleek

Steak Caesar Salad

My Version of a Steak Caesar Salad (from Scratch)

Whether you’re going all in with the homemade version or keeping it quick with air fryer steak and bottled dressing, this Steak Caesar Salad is a go-to for me—especially when I want something satisfying but still light.
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Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Course: dinner, Lunch
Cuisine: Mediterranean
Keyword: keto, salad, Steak
Servings: 2 servings
Author: Nick Quintero

Ingredients

Homemade Caesar Dressing:

  • ¾ cup mayo
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 anchovy fillets finely chopped
  • 2 cloves garlic minced
  • ¼ cup freshly grated parmesan
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon black pepper
  • 1 tablespoon water plus a splash more if needed

Salad Ingredients:

  • 3 tablespoon olive oil divided
  • 16 oz steak ribeye, sirloin, or your favorite cut
  • Salt and pepper to taste
  • 1-2 heads romaine or Bibb lettuce
  • ½ cup grated parmesan cheese
  • Optional: ⅔ cup panko breadcrumbs toasted
Get Recipe Ingredients

Instructions

  • Make the dressing - whisk all ingredients together in a bowl. Thin with water to your preferred consistency.
  • Toast breadcrumbs: Heat 2 tablespoon olive oil in a skillet. Add panko and stir until golden (5-7 mins). Season with salt and set aside.
  • Cook the steak: Pat dry and season with salt and pepper. Heat remaining oil in a cast iron skillet. Cook steak 4–6 minutes per side, then let rest for 10 minutes before slicing.
  • Prep the lettuce: Rinse and chop. Toss with as much dressing as desired.
  • Assemble: Plate the greens, top with toasted breadcrumbs, parmesan, and sliced steak.

Video

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

Garlic Shrimp Meal Prep Recipe (Easy & Delicious!)

March 19, 2025 by Nick Quintero Leave a Comment

Garlic Shrimp Meal Prep

If there’s one thing I love about meal prep, it’s finding recipes that are fast, flavorful, and incredibly satisfying. This garlic shrimp recipe is all that and more—it comes together in under 30 minutes, making it perfect for busy weeknights or weekend meal prep.

Garlic Shrimp Meal Prep

The sweet and savory garlic sauce caramelizes beautifully, coating the shrimp in a sticky, flavorful glaze. Pair it with steamed broccoli and rice for a well-balanced, protein-packed meal that you’ll look forward to eating all week!

Table of Contents
  • Why This Recipe Works for Meal Prep
  • Ingredients You'll Need
  • How to Make Garlic Shrimp
  • How to Store & Reheat
  • Commonly Asked Questions
    • Can I use frozen shrimp?
    • What if I don’t have soy sauce?
    • Can I swap the rice for a lower-carb option?
    • Can I make this spicier?
  • Try More Easy Meal Prep Recipes!
    • Want to Simplify Your Meal Planning?
  • Click here to streamline your meal prep today!

Why This Recipe Works for Meal Prep

✔ Quick & Easy – Ready in just 30 minutes from start to finish!
✔ Balanced & Nutritious – High-protein shrimp, fiber-rich broccoli, and carbs for energy.
✔ Great for Reheating – The sauce keeps the shrimp tender and flavorful all week.
✔ Versatile – Swap out ingredients based on what you have on hand!

Ingredients You'll Need

  • 1 lb shrimp (peeled and deveined)
  • 1 ½ tablespoon garlic (minced)
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice (or preferred grain)
  • 2 cups broccoli (steamed)

How to Make Garlic Shrimp

  • Make the Sauce – In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce – Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce mixture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp – Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides – While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store – Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! – Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

How to Store & Reheat

  • Refrigerate: Store in airtight containers in the fridge for up to 4 days.
  • Freeze: If freezing, store the shrimp and rice separately to prevent sogginess. It will keep well for up to 2 months.
  • Reheat:
    • Microwave: Heat in 30-second intervals until warm. Add a splash of water if needed.
    • Stovetop: Reheat in a skillet over medium heat with a splash of water to prevent drying out.

Commonly Asked Questions

Can I use frozen shrimp?

Yes! Just thaw them overnight in the fridge or run them under cold water for a few minutes before cooking.

What if I don’t have soy sauce?

You can substitute coconut aminos or tamari for a gluten-free alternative.

Can I swap the rice for a lower-carb option?

Absolutely! Try cauliflower rice or quinoa for a different spin.

Can I make this spicier?

Yes! Add red pepper flakes, Sriracha, or chili garlic sauce for some heat.

Try More Easy Meal Prep Recipes!

If you love this garlic shrimp meal prep, here are a few other delicious recipes to try this week:

🍠 Creamy Sweet Potato & Sausage Pasta
🍲 Freeze-Friendly Instant Pot Steakhouse Chili
🥩 Air Fryer Steak Hack

Want to Simplify Your Meal Planning?

Meal prep doesn’t have to be overwhelming! If you’re looking for a stress-free way to plan, prep, and cook healthy meals every week, check out the Workweek Lunch Meal Planner. It takes the guesswork out of meal planning so you can eat well without spending hours in the kitchen.

Click here to streamline your meal prep today!

Garlic Shrimp Meal Prep

Garlic Shrimp Meal Prep Recipe (Easy and Delicious!)

This easy garlic shrimp is succulent shrimp tossed in an easy garlic sauce. The perfect quick dinner or appetizer!
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Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Course: dinner, Lunch
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: keto, paleo, Shrimp
Servings: 4 servings
Author: Nick Quintero

Ingredients

  • 1 lb shrimp peeled and deveined
  • 1 ½ tablespoon garlic minced
  • 2 tablespoon honey
  • 2 ½ tablespoon ketchup
  • 2 tablespoon soy sauce
  • 1 tablespoon black pepper
  • ½ tablespoon salt
  • 1 ½ tablespoon butter
  • 1 ½ cups rice or preferred grain
  • 2 cups broccoli steamed
Get Recipe Ingredients

Instructions

  • Make the Sauce – In a medium-sized mixing bowl, combine the garlic, honey, ketchup, soy sauce, salt, and black pepper. Stir well.
  • Cook the Sauce – Heat a medium-sized skillet over medium heat and add the butter. Once melted, pour in the sauce minture. Let it simmer for 3-5 minutes until it thickens and becomes slightly caramelized.
  • Cook the Shrimp – Add the shrimp to the pan and cook for 1-2 minutes per side, or until the shrimp turns pink and opaque. Remove from heat immediately to prevent overcooking.
  • Prepare the Sides – While the shrimp is cooking, prepare your rice according to the package instructions. Steam the broccoli until tender.
  • Portion & Store – Divide the shrimp, ½ cup of rice, and 1 cup of broccoli into meal prep containers.
  • Enjoy! – Serve immediately or store in the fridge for up to 4 days for easy meals throughout the week!

Video

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Penne With Asparagus and Pistachios

March 3, 2025 by Nick Quintero 2 Comments

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Penne pasta is the centerpiece of this Chicken Penne Meal Prep recipe. Many kinds of pasta are named after the thing they look the most like. This case is no different!

Penne pasta is named after ‘penna’ which means ‘pen’ in Italian. This pasta do look like those old-fashioned pens or quills. Penne is usually cooked with meat and tomato sauce but also goes extremely well with lighter meats and veggies like chicken and asparagus.

Chicken Penne With Asparagus and Pistachios

Speaking of lighter meats, this recipe is lighter on your waist. We made this ingredient list with a lighter pasta that also delivers the protein by being made from chickpeas instead of the traditional wheat flour.

The chickpea, or garbanzo bean, has fiber and protein as well as carbohydrates, optimizing this meal prep recipe for your weight and fitness goals. Drop in the asparagus, shallots, and pistachios and you have a well-rounded, highly nutritious meal!

How long will Chicken Penne Meal Prep last for?

Your Chicken Penne Meal Prep is great in the fridge for up to 3-4 days which is just right if you eat one portion or more per day. 

Can Chicken Penne Meal Prep be frozen?

Absolutely! This is a perfect meal prep recipe for the freezer if you want to store your Chicken Penne Meal Prep for 2-3 months. Go on and space them out while experimenting with other pasta-rich, or pasta-free lunches and dinners you make yourself.

Chicken Penne With Asparagus and Pistachios

How do you make Chicken Penne Meal Prep?

This dish takes just 5 minutes to prep and 20 minutes to cook for four portions of 620kcal Chicken Penne Meal Prep - with Asparagus and Pistachios! There are three fundamental steps.

  1. First, cook the chicken.
  2. Second, sauté the vegetables.
  3. Third, add butter to the pasta and then add all the rest.

We love it at MPOF when a meal prep recipe has bite-sized instructions!

How to portion Chicken Penne Recipe?

Portion the cooked Chicken Penne Meal Prep into four equal servings with four single-compartment meal prep containers.

If you’re more of a stay-at-home meal-prepper, enjoy glass containers which are a better long-term investment.

Chicken Penne With Asparagus and Pistachios

More Chicken meal prep recipes:

  • 20 Minute Chicken, Lemon, Broccoli, Pasta Skillet for another pasta option
  • Pasta without the pasta! Try Garlic Coconut Butter Chicken Thighs and Zoodles
  • Balsamic Caprese Chicken for a light option centered around chicken
Chicken Penne With Asparagus and Pistachios

Other tips for making Chicken Penne Meal Prep:

  1. Use organic asparagus and shallots, if possible. If you have a farmer’s market available, take advantage of it!
  2. Create your meal prep with fewer calories and carbohydrates - according to your goals - by using ½ the listed amount of pasta
  3. Use thicken thighs if you prefer dark meat over the light meat of chicken breasts for this meal prep recipe. 
Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios Ingredients:

  • 16 ounces Banza Penne Chickpea Pasta, cooked and rinsed
  • 1 lb. Boneless Skinless Chicken Breast
  • 1 cup  Cut Asparagus
  • ¼ cup Grated Parmesan
  • 2 Tbsp. Finely Chopped Shallot
  • 1 Tbsp. Minced Garlic
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Chopped Shelled Pistachios
  • ½ tsp. Ground Black Pepper
  • ¼ tsp. Pink Himalayan Salt

 

Chicken Penne With Asparagus and Pistachios

Chicken Penne With Asparagus and Pistachios

This one-pan recipe with simple, yet delicious, ingredients is a snap to make!
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Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Chicken, dinner, gluten free, lunch, main dish, Meal Prep, Pasta
Servings: 4 Meals
Calories: 620kcal
Author: Nick Quintero

Ingredients

  • 16 ounces Banza Penne Chickpea Pasta cooked and rinsed
  • 1 lb. Chicken Breast Boneless Skinless
  • 1 cup Asparagus cut
  • ¼ cup Parmesan Grated
  • 2 Tbsp. Shallot Finely Chopped
  • 1 Tbsp. Garlic Minced
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Butter
  • 4 tsp. Pistachios Chopped Shelled
  • ½ tsp. Black Pepper
  • ¼ tsp. Salt
Get Recipe Ingredients

Instructions

  • Heat skillet over medium-high heat, then adds oil.
  • Season your chicken with salt and pepper and cook ~6-8 minutes on each side. Once fully cooked (reaching an internal temp of 163℉), set aside onto a plate to rest a few minutes, then cut into bite-sized pieces.
  • Next, add to the pan minced garlic, cut asparagus, shallots — sauté until asparagus is bright green and tender (~3 minutes). Once cooked, remove and place in a bowl.
  • Now, add butter and pasta — toss until pasta is coated.
  • Add chicken, sautéed vegetables, seasonings, pistachios, and parmesan — gently toss until well-combined.
  • Serve, store, and enjoy!

Notes

*You can reduce the calories by using only 1 box (4 servings of pasta) 

Nutrition

Serving: 1meal | Calories: 620kcal | Carbohydrates: 68.8g | Protein: 52.3g | Fat: 21g | Fiber: 17.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Original recipe via Meal Prep Mondays

 

Baked Salmon Meatballs with Avocado Crema

March 4, 2025 by Nick Quintero Leave a Comment

Baked salmon meatballs in meal prep container

Salmon is one of my go-to proteins for meal prep because it’s packed with nutrients, cooks quickly, and pairs well with so many flavors. These Baked Salmon Meatballs take all the benefits of salmon and turn them into bite-sized, flavor-packed perfection. They’re baked (not fried), super easy to make, and topped with a light avocado crema that brings everything together.

Baked salmon meatballs with avocado crema

Whether you meal prep them for the week or serve them up fresh for dinner, these meatballs are a game-changer in any high-protein meal rotation. And if you’re short on time, you can even cook them in the air fryer for an even faster meal!

Let’s get cooking.

Table of Contents
  • Ingredients
    • For the Meatballs:
    • For the Avocado Crema:
  • How to Make Baked Salmon Meatballs
    • Oven Method (Best for Meal Prep)
  • How to Make Air Fryer Salmon Meatballs (Quick Method)
  • Commonly Asked Questions
    • Can I use canned salmon instead of fresh salmon?
    • What can I use instead of breadcrumbs?
    • Can I freeze these meatballs?
    • What should I serve these with?
    • How do I store and reheat leftovers?

Ingredients

For the Meatballs:

  • 1 lb skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress, finely chopped
  • 1 egg white
  • 1 tablespoon garlic, minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ripe avocado
  • ¼ cup plain Greek yogurt
  • 1 tablespoon lime juice
  • 1 small garlic clove, minced
  • ½ teaspoon salt
  • 2 tablespoon water (adjust for desired consistency)
Baked salmon meatballs ingredients

How to Make Baked Salmon Meatballs

Oven Method (Best for Meal Prep)

  1. Preheat the Oven – Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  2. Prepare the Salmon – Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  3. Mix the Ingredients – Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  4. Form the Meatballs – Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  5. Bake – Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  6. Make the Avocado Crema – While the meatballs bake, blend all the crema ingredients until smooth.
  7. Serve & Enjoy – Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

How to Make Air Fryer Salmon Meatballs (Quick Method)

  1. Preheat your air fryer to 375°F.
  2. Follow Steps 2-4 from the oven method to prepare the meatballs.
  3. Air Fry – Place the meatballs in the air fryer basket in a single layer (do not overcrowd). Air fry for 8-10 minutes, shaking halfway through.
  4. Make the Crema – Blend all crema ingredients until smooth.
  5. Serve & Enjoy – Drizzle with the crema and serve as desired.

Commonly Asked Questions

Can I use canned salmon instead of fresh salmon?

Yes! If using canned salmon, make sure it’s well-drained and flaked before mixing it with the other ingredients. You may need to reduce the breadcrumbs slightly since canned salmon is drier.

What can I use instead of breadcrumbs?

If you’re gluten-free or low-carb, swap the breadcrumbs for almond flour or crushed pork rinds.

Can I freeze these meatballs?

Absolutely! Once cooled, place them on a baking sheet to freeze individually, then transfer them to an airtight container. They’ll keep for up to 3 months in the freezer. Reheat in the oven at 350°F for 10-12 minutes or in the air fryer for 5-7 minutes.

What should I serve these with?

These meatballs pair well with white or brown rice, quinoa, a fresh Greek salad, roasted veggies, or even in a wrap.

How do I store and reheat leftovers?

Store meatballs in an airtight container in the fridge for up to 4 days. Reheat in the air fryer at 350°F for 4-5 minutes or in the microwave for 1-2 minutes.

These Baked Salmon Meatballs with Avocado Crema are a perfect high-protein, easy-to-make meal that works for meal prep or a quick weeknight dinner. If you try them, let me know how they turn out!

Baked salmon meatballs in meal prep container

Baked Salmon Meatballs with Avocado Crema

These high protein salmon balls are quick and easy to make with basic pantry staples, budget-friendly, and perfect for the whole family.
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Prep Time: 5 minutes minutes
Cook Time: 18 minutes minutes
Total Time: 23 minutes minutes
Course: dinner, Lunch
Cuisine: Mediterranean
Keyword: air fryer, Meatballs, Salmon
Servings: 4 servings
Author: Nick Quintero

Ingredients

For the Meatballs:

  • 1 lb skinless salmon cut into chunks
  • ½ onion grated
  • ¼ cup whole wheat breadcrumbs
  • 1 cup watercress finely chopped
  • 1 egg white
  • 1 tablespoon garlic minced
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon paprika
  • ½ teaspoon ground oregano

For the Avocado Crema:

  • 1 ea avocado
  • ¼ cup Greek yogurt plain
  • 1 tablespoon lime juice
  • 1 ea garlic clove minced
  • ½ teaspoon salt
  • 2 tablespoon water adjust for desired consistency
Get Recipe Ingredients

Instructions

  • Oven Method (Best for Meal Prep)
  • Preheat the Oven – Set your oven to 350°F and line a baking sheet with parchment paper or lightly grease it.
  • Prepare the Salmon – Place the salmon chunks in a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
  • Mix the Ingredients – Add the grated onion, breadcrumbs, watercress, egg white, garlic, and seasonings. Mix everything until well combined.
  • Form the Meatballs – Scoop about 2 tablespoons of the mixture and roll it into a ball. Place on the prepared baking sheet.
  • Bake – Bake for 15-18 minutes or until the meatballs are firm and cooked through.
  • Make the Avocado Crema – While the meatballs bake, blend all the crema ingredients until smooth.
  • Serve & Enjoy – Drizzle with the avocado crema and serve over rice, salad, or roasted veggies.

Video

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

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Freeze-Friendly Instant Pot Steakhouse Chili

February 7, 2025 by Nick Quintero Leave a Comment

Freeze-Friendly Instant Pot Steakhouse Chili

Who's ready for a simple, freezer-friendly chili recipe? We're giving you exactly that with our Instant Pot steakhouse chili! It's a high-protein meal prep that's healthy, full of hearty and comforting ingredients that come together for tasty flavor bursts.

PLUS, it won't ruin a gluten-free diet. Our freeze-friendly instant pot steakhouse chili is done in under an hour thanks to the handy dandy instant pot. Don't have an instant pot?

No worries - you can make this recipe in a crockpot, but it will take longer to cook. Either way, cooking the recipe is worth the effort because you can freeze it and enjoy it anytime, even on National Chili Day!

Freeze-Friendly Instant Pot Steakhouse Chili

Let the Instant Pot do all the work for an ultra-tender steakhouse-inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!  

How long will Freeze-Friendly Instant Pot Steakhouse Chili last?

Once cooked, steakhouse chili lasts for 3 to 4 days in the refrigerator. Anything beyond that timeframe means it's freezer time!

So if you don't plan on freezing Instant Pot steakhouse chili, be sure to store it in an airtight container for optimum freshness. We recommend the Good Cook Meal Prep containers for storage. 

Can Freeze-Friendly Instant Pot Steakhouse Chili be frozen?

It sure can! We designed this recipe that way for your convenience! You can store the chili in freezer bags or meal prep containers. If you opt for the latter, make sure they're freezer-friendly.

Freeze-Friendly Instant Pot Steakhouse Chili

Freeze-Friendly Instant Pot Steakhouse Chili Ingredients: 

  • 1 tablespoon olive oil  
  • 1 ½ lbs. beef stew meat (also labeled as stew beef)
  • 1 green pepper, chopped 
  • 1 small white onion, chopped 
  • 1 cup chopped celery  
  • 1 (15 oz) can pinto beans, drained  
  • 1 (24 oz) can diced tomatoes, drained 
  • ½ cup beef stock  
  • ¼ gluten-free Worcestershire sauce  
  • 2 tablespoon tomato paste  
  • 1 tablespoon ground cumin  
  • 2 teaspoon chili powder  
  • 1 teaspoon dried oregano  
  • 1 teaspoon smoked paprika  
  • ½ teaspoon garlic powder  
  • 1 teaspoon sea salt  

For Serving  

  • ¼ cup chopped green onion  
  • ½ cup sour cream  
  • ½ cup shredded cheddar cheese  
Freeze-Friendly Instant Pot Steakhouse Chili

How do you make Freeze-Friendly Instant Pot Steakhouse Chili?

  • Our instant pot steakhouse chili is a breeze to make since the instant pot does all the work for you. All you do is add ingredients, let them cook, and you have delicious, freezer-friendly chili in under one hour!
  • Start with the "sauté" setting on the instant pot and add oil. Let the oil heat for 2 minutes, then add stew meat. The meat only needs 8 minutes to brown, but make sure to stir it to prevent sticking.
  • After the beef gets nice and brown, press "cancel." Add the onion, bell peppers, celery, tomatoes, Worcestershire sauce, and beef stock along with seasonings to beef inside of the instant pot.
  • Lock the lid, close the vent valve, and let all of that savory goodness cook for 30 minutes. After 30 minutes, your home will smell like a Sunday family dinner gathering! Now it's time to release pot vent pressure.
  • Add the beans to your steakhouse chili, allowing them to heat up for 2 minutes. Your freeze-friendly instant pot steakhouse chili is now ready to enjoy or store away once cooled.
Freeze-Friendly Instant Pot Steakhouse Chili

How to portion Freeze-Friendly Instant Pot Steakhouse Chili?

After the chili cools or is defrosted, divvy up 4-8 cups of chili into four microwave-safe meal prep containers.

Don't forget half a cup of sour cream and shredded cheese on the side!

Freeze-Friendly Instant Pot Steakhouse Chili

More instant pot chili or soup meal prep recipes:

Here are more effortless and freezer-friendly meal prep recipes to keep your belly warm and satisfied!

  • Instant Pot Beef Barbacoa 
  • White Chicken Chili
  • Instant Pot Minestrone Soup
  • Instant Pot Chicken Enchilada Soup
  • Spicy Italian Sausage and Tortellini Soup
  • Instant Pot Paleo Butternut Squash Risotto
  • Chicken Pot Pie Stew
Freeze-Friendly Instant Pot Steakhouse Chili

Other tips for making Freeze-Friendly Instant Pot Steakhouse Chili:

  • How to freeze your steakhouse chili: Wait for the chili to cool to room temperature, then ladle single servings into freezer gallon bags or freezer-friendly containers. 
  • Let frozen steakhouse chili thaw for 24 hours before reheating. You can also thaw it out in a crockpot or regular pot. 
  • If you don't have an instant pot, you can make freeze-friendly instant pot steakhouse chili in a crockpot. Cook on low for 7-8 hours or on high for 4-5 hours using a crockpot.
  • Using an instant pot is convenient and easy, but people make mistakes, so avoid instant pot usage mistakes by reading our guide on using instant pots here.
Freeze-Friendly Instant Pot Steakhouse Chili
Freeze-Friendly Instant Pot Steakhouse Chili

Freezer Friendly Instant Pot Steakhouse Chili

Let the instant pot do all the work for an ultra-tender steakhouse inspired chili that reheats in a pinch on busy days. This high protein stick-to-your-ribs chili is full of tender veggies and beans for a balanced meal that is ready in under an hour!
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Prep Time: 10 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 50 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Mexican
Keyword: Chili, dinner, gluten free, instant pot, lunch, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon olive oil
  • 1 ½ lbs. beef stew meat
  • 1 medium green pepper chopped
  • 1 small white onion chopped
  • 1 cup chopped celery
  • 15 ounces canned pinto beans, drained
  • 24 ounces canned diced tomatoes, drained
  • ½ cup beef stock
  • ¼ cup gluten-free Worcestershire sauce
  • 2 tablespoon tomato paste
  • 1 tablespoon ground cumin
  • 2 teaspoon chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • 1 teaspoon sea salt

For Serving

  • ¼ cup chopped green onion
  • ½ cup sour cream
  • ½ cup shredded cheddar cheese
Get Recipe Ingredients

Instructions

  • Press Sauté setting on instant pot and add oil. Heat for 2 minutes. Add stew meat and brown for 8 minutes, stirring occasionally.
  • Press cancel and add seasonings, onion, bell pepper, celery, tomatoes, beef stock, and Worcestershire sauce. Lock lid and close vent valve. Press Manual setting for 30 minutes.
  • After the timer goes off, allow pressure to naturally release before opening the vent valve and releasing the remaining pressure. Remove lid and stir in beans. Allow beans to heat in hot chili for 2 minutes.
  • To Freeze: once chili has cooled to room temperature, pour into a 1-gallon zip-top bag and freeze flat. Thaw 24 hours before reheating.
  • To Refrigerate: Ladle chili into the large compartments of 4 MPOF teal containers. Add a small cup of sour cream to small compartments and a small cup of shredded cheese and green onion next to it. Refrigerate until serving.

Video

Nutrition

Calories: 561kcal | Carbohydrates: 31g | Protein: 48g | Fat: 26g | Fiber: 9g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freeze-Friendly Instant Pot Steakhouse Chili

Creamy Sweet Potato and Sausage Pasta – My Go-To Meal Prep for Busy Weeks

February 14, 2025 by Nick Quintero Leave a Comment

Creamy Sweetpotato Sausage Pasta (2)

If there’s one meal I find myself making over and over again, it’s this Creamy Sweet Potato and Sausage Pasta. It’s packed with bold flavors from the sausage, a little sweetness from the roasted sweetpotatoes, and a rich, creamy sauce that makes every bite feel indulgent—without being too heavy.

Creamy Sweetpotato Sausage Pasta
Table of Contents
  • Why You’ll Love This Recipe
  • Ingredients
  • How to Make Sweet potato and Sausage Pasta
    • Step 1: Roast the Vegetables
    • Step 2: Cook the Pasta
    • Step 3: Make the Sauce & Combine
  • How to Store & Reheat Sweet potato and Sausage Pasta
  • Easy Swaps & Add-Ons
  • More Pasta Meal Prep Recipes

I first started making this recipe when I was looking for a meal prep option that had plenty of protein, fiber, and flavor but didn’t require me to stand over the stove forever.

Roasting everything on a sheet pan while the pasta cooks keeps the process simple, and the goat cheese melts into a perfect, creamy sauce with no extra effort.

This is the kind of recipe that doesn’t get boring, which is crucial when you’re eating the same meal a few times in a week.

I love how the sweetpotatoes caramelize in the oven, the chicken sausage adds some spice, and the Parmesan brings it all together. Plus, it reheats like a dream, making it perfect for meal prep.

Creamy Sweetpotato Sausage Pasta in meal prep containers

Why You’ll Love This Recipe

  • Simple & Hands-Off: Roast the veggies while the pasta cooks—no need for complicated steps.
  • Great for Meal Prep: Stays fresh in the fridge for days and reheats beautifully.
  • Balanced & Satisfying: A mix of protein, healthy carbs, and fiber keeps you full and fueled.
  • Super Flavorful: The combo of roasted sweet potatoes, chicken sausage, and creamy goat cheese is next-level.

Ingredients

  • 1 pound sweet potatoes, peeled and diced into ½-inch cubes
  • 1 yellow onion, diced into ½-inch cubes
  • 2 to 4 garlic cloves, minced
  • 12 ounces chicken sausage, sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil, divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta (12 ounces)
  • 6 ounces goat cheese (from a log, not crumbles)
  • ⅓ cup finely grated Parmesan cheese
  • 2 cups baby spinach, coarsely chopped
  • 1 cup fresh basil, ribboned (optional)
Creamy Sweetpotato Sausage Pasta ingredients

How to Make Sweet potato and Sausage Pasta

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper or drizzle with olive oil.
  • Toss the sweet potatoes, onions, and garlic onto the sheet pan and mix it with, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • After 15 minutes, remove the sheet pan from the oven and add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and spoon the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Once the pasta and goat cheese mix has cooled, in a large bowl, toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!
Creamy Sweetpotato Sausage Pasta (3)

How to Store & Reheat Sweet potato and Sausage Pasta

Store:

  • Divide into airtight meal prep containers and refrigerate for up to 4 days.

Reheat:

  • Microwave for 1-2 minutes, stirring halfway through. Add a splash of water or broth if needed to loosen up the sauce.
  • You can also reheat on the stovetop over medium heat with a splash of water for a fresher taste.
Creamy Sweetpotato Sausage Pasta (2)

Easy Swaps & Add-Ons

✅ Use a different pasta: Swap bowtie for penne, rigatoni, or whole wheat pasta.
✅ Make it dairy-free: Substitute goat cheese with a dairy-free alternative like cashew cream.
✅ Try another protein: Use turkey sausage, spicy Italian sausage, or even roasted chickpeas for a vegetarian option.
✅ Boost the veggies: Add mushrooms, bell peppers, or roasted Brussels sprouts.

I’ve been making this Creamy Sweet Potato and Sausage Pasta for years, and every time, it’s just as good as I remember.

It’s the kind of meal that makes weeknight dinners effortless and meal prep exciting—because let’s be honest, no one wants to eat bland, boring food all week.

If you give this a try, let me know how you like it! What’s your favorite meal prep pasta dish?

More Pasta Meal Prep Recipes

  • 30-Minute High-Protein Pasta and Broccoli Meal Prep
  • Buffalo Chicken Pasta Salad
  • 8 Pasta Salads For No-Reheat Meal Preps
  • Green Tuna Pasta Salad Recipe| No Reheat!
  • 15 Best Pasta Meal Prep Recipes
  • Mediterranean Pasta Bake
Creamy Sweetpotato Sausage Pasta (3)

Creamy Sweetpotato and Sausage Pasta

This Creamy Sweetpotato and Sausage Pasta. It’s packed with bold flavors, a little sweetness from the roasted sweet potatoes, and a rich, creamy sauce.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch
Cuisine: American, Mediterranean
Keyword: Pasta, Sausage
Servings: 4 servings
Author: Nick Quintero

Ingredients

  • 1 pound sweet potatoes peeled and diced into ½-inch cubes
  • 1 each yellow onion diced into ½-inch cubes
  • 3 ea garlic cloves minced
  • 12 ounces chicken sausage sliced into coins
  • 2 teaspoons Italian seasoning
  • 3 tablespoons olive oil divided
  • Salt and pepper to taste
  • 1.5 cups bowtie pasta 12 ounces
  • 6 ounces goat cheese from a log, not crumbles
  • ⅓ cup Parmesan cheese finely grated
  • 2 cups baby spinach coarsely chopped
  • 1 cup fresh basil ribboned (optional)
Get Recipe Ingredients

Instructions

Step 1: Roast the Vegetables

  • Preheat the oven to 425°F and line a sheet pan with parchment paper.
  • Toss the sweet potatoes, onions, and garlic with 2 tablespoons of olive oil, Italian seasoning, salt, and pepper.
  • Spread evenly on the sheet pan and roast for 15 minutes.
  • Add the sliced chicken sausage, toss everything together, and roast for another 10-15 minutes, until the sweet potatoes are fork-tender.

Step 2: Cook the Pasta

  • While the veggies roast, bring a large pot of salted water to a boil.
  • Cook the bowtie pasta 1 minute less than package instructions for a perfect al dente texture.
  • Reserve 1 cup of pasta water before draining.

Step 3: Make the Sauce & Combine

  • In the same pot, add the drained pasta and crumble the goat cheese over it.
  • Slowly add pasta water, ¼ cup at a time, stirring until the cheese melts into a creamy sauce.
  • Toss in the roasted sweet potatoes, onions, and sausage.
  • Stir in the Parmesan cheese, baby spinach, and fresh basil. The heat from the pasta will wilt the spinach perfectly.
  • Adjust seasoning to taste and serve warm!

Nutrition

Serving: 1meal
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Creamy Sweetpotato and Sausage Pasta (1)

11 Memorial Day Grilling Recipes - Meal Prep on the Grill

January 29, 2025 by Nick Quintero Leave a Comment

Memorial Day Grilling

Memorial Day is coming up, and it’s the perfect time to bring out the grill.

In the United States, we celebrate Memorial Day annually on the last Monday of May to honor and remember military personnel who have served our country. It’s also the unofficial start of summer, which means grilling season is officially here.

Whether you're hosting a backyard BBQ or just looking for easy meal prep ideas that capture the flavors of summer, I’ve got you covered. Below, you’ll find 11 delicious grilling recipes—all of which can be prepped in advance so you can spend more time enjoying the day and less time cooking.

Why Meal Prep for Memorial Day?

Grilling on Memorial Day doesn’t have to mean spending the entire day in the kitchen. With a little meal prep, you can:

  • Save time by marinating meats, chopping veggies, and preparing sides ahead of time
  • Reduce stress by having everything ready before guests arrive
  • Eat healthier by skipping last-minute takeout and enjoying homemade, protein-packed meals
  • Make cleanup easier with pre-prepped meals that minimize mess on the grill

Memorial Day Meal Prep Tips

  • Marinate the Night Before - Flavors develop best when they have time to soak in. Prep your marinades the night before and let meats or veggies sit overnight in the fridge.
  • Pre-Cut and Skewer Your Veggies - Chop onions, bell peppers, mushrooms, and zucchini ahead of time and store them in containers. Want to take it a step further? Assemble skewers in advance so they’re ready to throw on the grill.
  • Make-Ahead Sides - Potato salad, pasta salad, coleslaw, and fruit salad all taste better when made in advance. Get these out of the way the day before so you can focus on the grill.

Here are 11 of our favorite ways to fire up the grill and kick off summer!

Table of Contents
  • Why Meal Prep for Memorial Day?
  • Memorial Day Meal Prep Tips
  • Here are 11 of our favorite ways to fire up the grill and kick off summer!
    • Steak Fajitas
    • Grilled Halloumi & Watermelon Salad
    • Pesto Beef Kabobs
    • Teriyaki Salmon & Pineapple Skewers
    • Healthy Homemade Ranch Dressing
  • Grill Basket Sausage and Peppers
    • Vegetarian Chorizo & Quinoa Stuffed Peppers
    • Pork Burger w/ Eggplant Buns
    • Mexican Street Corn Dip
    • Bacon Jalapeno Poppers
    • Grilled Steak & Garlic Roasted Potatoes
    • Grilled Halloumi & Summer Squash Kabob

Steak Fajitas

This deliciously marinated, grilled steak and fresh veggie steak fajita meal prep recipe is sure to make your mouth water! A new twist on a Memorial Day grilling recipe!

(Carbs: 38g - Protein: 34g - Fat: 37g) 

Grilled Halloumi & Watermelon Salad

A light and refreshing summer salad that comes together so quickly. Grilled halloumi adds some flavor and it's then layered with sweet watermelon and creamy avocado.

(Carbs: 27g - Protein: 13g - Fat: 28g) 

Related: Father's Day Grilling Recipes

Pesto Beef Kabobs

Beef kabobs dressed with an easy pesto sauce. Make this keto-friendly main dish on the grill or on a grill pan.

(Carbs: 7g - Protein: 37g - Fat: 40g) 

Teriyaki Salmon & Pineapple Skewers

Colorful salmon and pineapple skewers get dressed up with a healthier teriyaki sauce. Get creative and add your favorite vegetables for a great Memorial Day grilling recipe. Or bake everything on a sheet pan for an easy weeknight dinner.

(Carbs: 30g - Protein: 33g - Fat: 18g) 

Healthy Homemade Ranch Dressing

DIY Healthy Homemade Ranch Dressing that you can make ahead and store in your fridge. You definitely need to have a handful of sauces to flavor your meal preps.

(Carbs: 4g - Protein: 6g - Fat: 1g)

Grill Basket Sausage and Peppers

Grill Basket Sausage and Peppers. Make grilling quick and easy with a simple accessory—the grill basket! Serve with rice, potatoes, or on its own.

Calories: 260kcal | Carbohydrates: 11g | Protein: 14g | Fat: 19g 

Vegetarian Chorizo & Quinoa Stuffed Peppers

You won’t miss the meat with this smoky and spicy vegetarian stuffed peppers! Quinoa and soy chorizo provide a hearty texture along with fire-roasted corn for a Southwestern-inspired dish that works great as a side to all your Memorial Day grilling recipes.

(Carbs: 57g - Protein: 14g - Fat: 14g) 

Related: How to Perfectly Grill Vegetables Every Time!

Pork Burger w/ Eggplant Buns

Get creative with your Memorial Day grilling! Pork burgers topped with grilled zucchini and sandwiched in an eggplant bun make for a delicious Whole30 (and Keto) compliant meal.

(Carbs: 11g - Protein: 39g - Fat: 45g) 

Mexican Street Corn Dip

This hearty gluten-free Mexican street corn dip is incredibly flavorful. Grill the corn, and the mayonnaise and sour cream add fat to satisfy a snack craving. Such a great add to Memorial Day grilling recipe repertoire.

(Carbs: 24g - Protein: 4g - Fat: 20g) 

Bacon Jalapeno Poppers

If you’re in need of a keto-friendly snack to get you over the midday slump, these bacon-wrapped jalapeño poppers will satisfy with smoky bacon and cream cheese!

(Carbs: 4g - Protein: 14g - Fat: 24g)

Grilled Steak & Garlic Roasted Potatoes

Rib eye steaks are hand rubbed and grilled to perfection in this easy recipe! Serve with a side of roasted garlic and thyme potatoes and a steamed vegetable for a hearty meal.

(Carbs: 26g - Protein: 27g - Fat: 31g) 

Grilled Halloumi & Summer Squash Kabob

Perfect for summer, this meal is delicious and served warm or chilled for those scorching hot summer days.

(Carbs: 41g - Protein: 32g - Fat: 40g) 

Pro Tip: Using oil is crucial when grilling vegetables because it helps prevent sticking, enhances flavor, and promotes even cooking. By coating vegetables with oil, you ensure they remain moist and develop a deliciously crisp exterior without burning. Different oils have varying smoke points, which determine their suitability for high-heat grilling.

For instance, oils like avocado and grapeseed oil are excellent for grilling due to their high smoke points, while olive oil adds a delightful flavor but should be used at moderate temperatures.

To learn more about the different types of cooking oils and how to use them effectively, check out this informative article: Types of Cooking Oil to Use.

25 High Protein Beef Meal Prep Recipes

February 10, 2025 by Nick Quintero 2 Comments

25 High Protein Beef Meal Prep Recipes

In most cases, people have a tendency to meal prep chicken because it is reasonably priced, fast to cook and, depending on the cut of chicken, low in fat and high in protein.

But, despite all of the ways you can make chicken absolutely delicious there still needs to be more variety to your weekly meals. In comes our second favorite protein choice, beef.

25 High Protein Beef Meal Prep Recipes
Table of Contents
  • Korean Beef Brisket Meal Prep Bowls
  • Sheet Pan Chipotle Eye Round Roast
  • Korean Beef Bowls
  • Slow Cooker Asian Pot Roast
  • Teriyaki Beef Zoodles
  • Crockpot Pumpkin Chili
  • Grilled Steak and Garlic Roasted Potato Meal Prep
  • Jalapeno Sliders With Sweet Potato Buns 
  • Whole30 Pumpkin Mustard Stuffed Cabbage
  • Steak Fajita Recipe
  • Low Carb Beef & Broccoli Stir Fry
  • One Pan Paleo Beef Stroganoff
  • 10 Minute Chili Meal Prep
  • Low Carb Crockpot Beef Ragu
  • Pepper Steak
  • 30 Minute Ginger Beef
  • Sheet Pan Steak Fajitas
  • Slow Cooker Balsamic Glazed Roast Beef
  • Shepards Pie
  • Cajun Steak With Apricot Orange Glaze
  • One Skillet Italian Beef & Rice Bake
  • 30 Minute Philly Cheesesteak Hamburger Helper
  • Steak Burrito Bowl
  • Mozzarella Stuffed Meatballs
  • How to Cook Steak in the Air Fryer

There is such a wide variety of cuts when it comes to beef. Some leaner for those looking for a lower calorie option and some higher in fat for those on a keto, whole30 or paleo diet. But regardless of the cut used below these 25 high protein beef meal prep recipes are quick, easy and sure to leave your taste buds satisfied!

PRO TIP: used tougher cuts of meat (cheaper cuts) in crockpot recipes. It will save you money and still leave you with a tender and delicious recipe for the week!

Slow Cooker Beef Ragu

Slow Cooker Beef Ragu Pasta Meal Prep

Korean Beef Brisket Meal Prep Bowls

Sheet Pan Chipotle Eye Round Roast

Sheet Pan Chipotle Eye Round Roast Meal Prep Idea

Korean Beef Bowls

Related: Which Oil Should You Use to Cook With? It depends... Click HERE to read more

Slow Cooker Asian Pot Roast

Asian Style Slow Cooker Pot Roast Meal Prep Idea

Teriyaki Beef Zoodles

Crockpot Pumpkin Chili

Crockpot Pumpkin Chili Meal Prep Recipe

Grilled Steak and Garlic Roasted Potato Meal Prep

steak potatoes broccoli

Related: Meal Prep Recipes that you can make on the grill. CLICK HERE for more recipe ideas. These would be perfect for Memorial Day and 4th of July!

Jalapeno Sliders With Sweet Potato Buns 

Paleo Jalapeno Burger

Whole30 Pumpkin Mustard Stuffed Cabbage

stuffed cabbage rolls

Steak Fajita Recipe

Low Carb Beef & Broccoli Stir Fry

Low Carb Beef & Broccoli Stir Fry Meal Prep

One Pan Paleo Beef Stroganoff

One Pan Paleo Beef Stroganoff - 1

10 Minute Chili Meal Prep

10 Minute Chili Meal Prep

Low Carb Crockpot Beef Ragu

Low Carb Crockpot Beef Ragu Meal Prep Idea

Pepper Steak

30 Minute Ginger Beef

Ginger Beef Recipe

Sheet Pan Steak Fajitas

Slow Cooker Balsamic Glazed Roast Beef

Shepards Pie

Cajun Steak With Apricot Orange Glaze

One Skillet Italian Beef & Rice Bake

30 Minute Philly Cheesesteak Hamburger Helper

Steak Burrito Bowl

Mozzarella Stuffed Meatballs

How to Cook Steak in the Air Fryer

Viral Air Fryer Steak Hack - How to cook a steak in the air fryer, from frozen.

🥩 How To:

  1. Pre-heat the air fryer.
  2. Oil and salt your steak
  3. Cook at 380 degrees for 8-10 minutes per side depending on the thickness (I did 10 min per side with a 1.5” thick steak)

That’s it… Be sure to let it rest before slicing and I like to add a little more flakey salt to finish it off. Perfectly medium-rare! 🤤

Crispy Sweetpotato Hashbrowns - with Different Cooking Methods

January 15, 2025 by Nick Quintero Leave a Comment

Crispy sweet potato hashbrowns

If you love the crispy, golden edges of classic hashbrowns but want to switch things up, these Crispy Sweetpotato Hashbrowns are perfect!

Sweetpotatoes add a naturally sweet flavor and a boost of fiber and vitamins. These hashbrowns are ideal for meal prep, breakfast, or even as a savory brunch side. Here’s how to make these delicious hashbrowns with just a few simple steps!

Table of Contents
  • Ingredients
  • Instructions
  • How to Store
  • FAQs
  • Recipe Tips and Variations
  • Other cooking methods:
    • Serving Suggestions
    • Related Recipes

Ingredients

  • 2 medium sweetpotatoes, peeled and grated (about 3 cups)
  • 2 eggs (small)
  • 1–2 tablespoon flour or cornstarch (adjust as needed)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon garlic powder (optional)
  • ½ teaspoon onion powder (optional)

Instructions

  1. Grate the Sweetpotatoes: Peel the sweetpotatoes and grate them using the thickest side of your grater. Sweetpotatoes release a lot of moisture, so it’s essential to follow the next steps to remove as much liquid as possible.
  2. Rinse and Soak: Place the grated sweetpotatoes in a bowl of very cold water. Swirl them around, then let them sit for a couple of minutes. Rinse a few times until the water runs clear. This step helps remove excess starch, which makes for crispier hashbrowns.
  3. Strain and Squeeze Dry: Transfer the grated sweetpotatoes to a strainer and press down to remove as much moisture as possible. For best results, place them in a clean kitchen towel and squeeze out the remaining water. Removing moisture is key to achieving crispy hashbrowns.
  4. Mix the Ingredients: In a large bowl, combine the sweetpotatoes with the egg, flour or cornstarch, salt, pepper, garlic powder, and onion powder. Mix well with your hands (a glove can be helpful) to ensure everything is evenly combined. If the mixture feels too wet and isn’t sticking together, add a little more flour or cornstarch.
  5. Form the Hashbrowns: Line a baking sheet with wax paper. Take small portions of the mixture and form them into thin discs, pressing them down to shape. Place them on the wax paper and transfer to the freezer for at least one hour. Freezing helps the hashbrowns hold their shape during cooking.
  6. Air fry the Hashbrowns: Use cooking spray to make sure the sweetpotato hashbrowsn don't stick to the basket. Then cook at 370 degrees (190 degrees C) for 10 minutes. Flip and cook for another 7 minutes, until the inside is fully cooked.
    • NOTE: The size and shape of the hashbrowns you form will determine the final cook time. Thinner is better for cooking all the way through.
  7. Serve and Enjoy: Once crispy and golden, transfer the hashbrowns to a paper towel-lined plate to drain any excess oil. Serve hot and enjoy with your favorite dipping sauce or alongside breakfast classics like eggs and bacon!
Crispy sweet potato hashbrowns

How to Store

  • Refrigerator: Place leftover hashbrowns in an airtight container and store in the fridge for up to 3 days. Reheat in an air fryer skillet or oven to restore crispiness.
  • Freezing: For longer storage, freeze the formed (uncooked) hashbrowns. Once frozen solid, transfer them to a freezer bag for up to 2 months. Cook from frozen for best results.

FAQs

Can I use regular potatoes instead of sweetpotatoes?
Yes, you can substitute russet potatoes if you prefer. The process is the same, though the flavor will be more savory/traditional rather than sweet.

How do I keep my hashbrowns from being soggy?
Removing as much moisture as possible is key. After rinsing, strain and squeeze the sweetpotatoes thoroughly, and avoid overcrowding the pan during frying to maintain a consistent temperature.

What can I serve with sweetpotato hashbrowns?
These hashbrowns are versatile and pair well with eggs, bacon, avocado, or even a dollop of sour cream. They’re also great with a drizzle of hot sauce or served as a side with grilled veggies for a savory twist.

Can I bake these hashbrowns instead of frying?
Yes! To bake, preheat your oven to 400°F, place the hashbrowns on a parchment-lined baking sheet, and brush lightly with oil. Bake for 20-25 minutes, flipping halfway through, until they’re crispy and golden.

Recipe Tips and Variations

  • Add Fresh Herbs: For extra flavor, try mixing in chopped chives or parsley with the sweetpotato mixture.
  • Make It Spicy: Add a pinch of cayenne pepper or smoked paprika for a spicy kick.
  • Swap the Sweetpotato: Spinach, shredded carrots, or even zucchini (squeezed dry) can add variety to this base recipe.

Other cooking methods:

  • Stovetop
  • In the oven
  • Using a waffle or panini maker
  • Air fryer

Serving Suggestions

Serve these sweetpotato hashbrowns as part of a hearty breakfast with scrambled eggs and avocado, or pair with a dipping sauce like garlic aioli or sriracha mayo for a snack. They’re also delicious as a side for lunch or dinner!

Related Recipes

If you’re a fan of crispy, comforting breakfast recipes, check out these other favorites:

  • Classic Potato Hashbrowns
  • Loaded Veggie Breakfast Hash
  • Sweetpotato Breakfast Casserole

These Crispy Sweetpotato Hashbrowns are a fun and delicious twist on a breakfast classic. Perfectly crispy on the outside and tender on the inside, they’re a versatile addition to any meal.

Give them a try and see how these simple ingredients come together for a breakfast that’s packed with flavor! For more breakfast inspiration, explore our blog.

Meal Prep Overnight Oats with Berries

January 19, 2025 by Meal Prep Mondays Leave a Comment

Overnight Oats with berries and bananas

If you’re anything like me, mornings can be a whirlwind. Between getting ready for the day and tackling a million other things, breakfast can sometimes feel like an afterthought. That’s why I’ve been leaning on overnight oats—they’re easy to prep, endlessly customizable, and packed with nutrients to keep me going.

Table of Contents
  • What You’ll Need
  • How to Make It
  • Why I Love This Recipe
  • Pro Tips for Success
  • A Little Encouragement
  • More Overnight Oats ideas:

I want to share my favorite overnight oats recipe with you. It’s simple, satisfying, and has room for all your favorite toppings. Plus, it’s a great way to take control of your mornings without adding stress.

What You’ll Need

  • 2 cups quick oats
  • 4 cups almond milk (or any milk you prefer)
  • Blueberries
  • 8 strawberries
  • A handful of almonds
  • Cinnamon
  • 2 bananas

How to Make It

1️⃣ Assemble Your Base
In a meal prep container, add ½ cup of quick oats and 1 cup of almond milk. Stir it together until the oats are fully submerged. This is where the magic starts—the oats absorb the milk overnight, creating that creamy texture we all love.

2️⃣ Add Your Toppings
Top the oat mixture with a handful of blueberries, a sprinkle of cinnamon, and banana slices. These bring natural sweetness and a boost of nutrients to your breakfast.

3️⃣ Prep Your Sides
If you’re using a meal prep container with dividers, add fresh strawberries and almonds to the side. I love having these as an extra snack or to mix into the oats when I’m ready to eat.

4️⃣ Chill Overnight
Pop the containers into the fridge and let them do their thing. By morning, you’ll have a creamy, flavorful breakfast ready to enjoy.

Why I Love This Recipe

What makes overnight oats so incredible is how versatile they are. You can switch up the toppings based on what you have on hand or what you’re craving. Feel like something tropical? Add shredded coconut and pineapple. Want more protein? Stir in some Greek yogurt or a scoop of your favorite protein powder.

Pro Tips for Success

  • Prep in Batches: I make enough for 3–4 days at a time, so I’m not scrambling mid-week.
  • Use Divided Containers: Keeping toppings separate, like the strawberries and almonds, ensures they stay fresh and crunchy.
  • Get Creative: Don’t be afraid to experiment with different flavor combos. Oats are like a blank canvas—make them yours!

A Little Encouragement

I know that starting any new routine, even one as simple as meal prepping, can feel overwhelming. But this is such a great place to start. Once you’ve prepped your breakfasts, you’ll notice how much smoother your mornings are—and that success will encourage you to try more.

So, give this recipe a try, and let me know how it goes. Whether you’re someone who’s just dipping a toe into meal prep or a seasoned pro, overnight oats are a simple way to set yourself up for success.

More Overnight Oats ideas:

  • Pineapple Coconut Overnight Oats Meal Prep
  • Keto Overnight Oats
  • Overnight 'Oats' with Almond Butter
  • Horchata Overnight Oats (Easy Breakfast Meal Prep!)
  • Strawberry Cheesecake Overnight Oats
  • Apple Pie Overnight Oats (Easy Breakfast Meal Prep!)
Overnight Oats

Overnight Oats

How To Make Easy Overnight Oats.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Total Time: 15 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast, Overnight Oats
Servings: 4 meals
Calories: 479kcal
Author: Meal Prep Mondays

Ingredients

  • 2 Cups Quick oats
  • 4 Cups Almond Milk
  • Blueberries
  • 8 Strawberries
  • Almonds
  • Cinnamon
  • 2 Bananas
Get Recipe Ingredients

Instructions

  • In a meal prep container add ½ cup of quick oats and 1 cup of almond milk then stir.
  • Top with blueberries, cinnamon and banana slices.
  • In the side divider add in almonds and fresh strawberries.
  • Put it in the fridge overnight and enjoy throughout the week!

Notes

This makes four meals.

Nutrition

Serving: 1meal | Calories: 479kcal | Carbohydrates: 66g | Protein: 15g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 1g | Sodium: 329mg | Potassium: 743mg | Fiber: 13g | Sugar: 20g | Vitamin A: 94IU | Vitamin C: 45mg | Calcium: 425mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

January 23, 2025 by Nick Quintero Leave a Comment

meal prep on fleek - Sheet Pan Omelet Cut in Half

It's so funny... I usually meal prep all of these ingredients separately. I meal prep breakfast burritos AND I meal prep sheet pan omelets. Then I saw someone wrap their omelet in a tortilla and BAM, here we go. Genius.

meal prep on fleek - Sheet Pan Omelet Cut in Half
Table of Contents
  • I think you'll love this recipe because:
  • Sheet Pan Omelet Ingredients:
  • Instructions
  • How to Store
  • How to Serve
  • Swaps and Additions

There’s nothing like starting your day with a satisfying, protein-packed breakfast that’s as easy to make as it is delicious. This sheet pan breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it’s sure to become your go-to breakfast solution.

Using simple ingredients like eggs, fresh vegetables, and sausage, this dish comes together in just 30 minutes—and the best part? It all bakes on a single sheet pan! That means less cleanup, more time to enjoy your morning, and plenty of leftovers for the week.

I think you'll love this recipe because:

  • Effortless Prep: No need to cook everything separately—just chop, mix, and bake!
  • Meal Prep-Friendly: Make a big batch and enjoy easy, grab-and-go breakfasts all week long.
  • Customizable: Swap in your favorite veggies or protein to suit your taste buds.
  • Perfect for Wrapping: Once baked, this makes the ideal filling for breakfast wraps, burritos, or even tacos.

Sheet Pan Omelet Ingredients:

  • 18 large eggs
  • ½ cup milk
  • ½ yellow onion, diced
  • 1 bell pepper, diced
  • 1 cup spinach, roughly chopped
  • 1 package breakfast sausage links, sliced into bite-sized pieces
  • Salt and pepper, to taste
  • 10 tortillas, burrito size

Instructions

  1. Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
    • Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches
  2. Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  3. Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  4. Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  5. Bake: Place the sheet pan in the oven and bake for 20–25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center—if it comes out clean, it’s ready!
  6. Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

How to Store

This recipe is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days. When ready to eat, reheat in the microwave for 1–2 minutes or enjoy cold—yes, it’s that good even without reheating!

Or, you could wrap each one in a paper towel, put them into a freezer bag, and freeze for up to 3 months.

How to Serve

This sheet pan omelet works wonderfully on its own, but it’s even better rolled up in a tortilla as a breakfast wrap. Add some hot sauce, salsa, or avocado slices for some extra flavor. You can also serve it alongside fresh fruit or a side of roasted potatoes.

Swaps and Additions

  • Vegetables: Swap the bell pepper for zucchini, mushrooms, or tomatoes.
  • Protein: Substitute sausage with bacon, ham, or even smoked salmon.
  • Cheese: Add a sprinkle of shredded cheddar or crumbled feta on top before baking.
  • Dairy-Free: Use almond milk or oat milk instead of regular milk.

I’ve learned that simplicity and versatility are key. This recipe ticks both boxes. It’s a breeze to prepare, reheats like a dream, and can be enjoyed in so many ways. Whether you’re fueling up for a busy day or packing a breakfast to-go, these sheet pan wraps have you covered.

Have you tried making a sheet pan breakfast before?

Let me know how you customize yours in the comments below! And if you’re looking for more meal prep inspiration, check out my other easy breakfast ideas.

meal prep on fleek - Sheet Pan Omelet Cut in Half

Sheet Pan Omelet - That Doubles as a Breakfast Wrap

This sheet pan omelet breakfast wrap recipe is perfect for busy mornings, meal prep, or feeding a hungry crowd. With minimal prep and a whole lot of flavor, it’s sure to become your go-to breakfast solution.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 30 minutes minutes
Course: Breakfast
Cuisine: American
Keyword: eggs, Omelet
Servings: 10 servings
Author: Nick Quintero
Cost: 1.50

Equipment

  • 1 9x13 Sheet Pan

Ingredients

  • 18 ea large eggs
  • ½ cup milk
  • ½ ea yellow onion diced
  • 1 ea bell pepper diced
  • 1 cup spinach roughly chopped
  • 12 ea breakfast sausage links sliced into bite-sized pieces
  • Salt and pepper to taste
  • 10 ea tortillas burrito size
Get Recipe Ingredients

Instructions

  • Preheat the oven: Set your oven to 350°F and lightly coat a 9x13-inch sheet pan with cooking spray.
  • Prep the ingredients: Chop your veggies and sausage. Then crack the eggs into a large bowl and whisk together with the milk, salt, and pepper until light and frothy.
  • Assemble the pan: Spread the diced onion, bell pepper, spinach, and sliced sausage evenly across the prepared sheet pan.
  • Pour the eggs: Slowly pour the whisked eggs over the ingredients, ensuring everything is evenly coated.
  • Bake: Place the sheet pan in the oven and bake for 20–25 minutes, or until the eggs are set. To test for doneness, insert a toothpick into the center—if it comes out clean, it’s ready!
  • Slice and serve: Let the omelet cool for a few minutes before slicing into squares or rectangles. Enjoy as-is or roll them up in your favorite wraps or tortillas for a portable breakfast!

Video

Notes

Note: the 9x13 is usually deeper than the 18x26. You'll need to make sure your sheet pan can hold 18 eggs otherwise you'll need to make two batches

Nutrition

Serving: 1wrap
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Asian-Inspired Brothy Beef Soup - Freezer-Friendly

January 27, 2025 by Nick Quintero Leave a Comment

Freezer-Friendly Beef Soup - Asian-inspired poured into the bowl

I love a good soup recipe! Especially when it's cold outside and there is a fire going. There’s just nothing like a warm, comforting bowl of soup to make everything feel a little bit better.

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my new favorite recipes for those chilly days when I’m craving something cozy yet light. It’s inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!

Not only is this soup incredibly flavorful, but it’s also packed with nutrients to keep you feeling your best. Whether you’re enjoying it as a light lunch or a satisfying dinner, this soup hits the spot without weighing you down.

Table of Contents
  • What Makes This Soup So Special
  • Ingredients You’ll Need
  • Tips for Success
  • How to Freeze Brothy Beef Soup
  • How to Reheat Brothy Beef Soup
  • Swap Ideas: Make It Your Own
  • More Freezer Friendly Soup Recipes:

What Makes This Soup So Special

This isn’t your typical beef soup. The fragrant lemongrass adds a citrusy brightness, while the cilantro and watercress bring a fresh, herby kick. The lean ground beef gives it heartiness without being heavy, making this the perfect balance of comfort and nourishment. Plus, the savory depth of fish sauce ties it all together for an authentic touch.

Ingredients You’ll Need

Here’s what you’ll need to bring this flavorful soup to life:

  • 2 stalks lemongrass
  • 2 cups cilantro, stems and leaves reserved separately
  • 1 pound 93% lean ground beef
  • 4 tablespoons fish sauce, divided
  • Salt and pepper, to taste
  • 3 tablespoons olive oil
  • 4 shallots, diced
  • 2 cups watercress

Tips for Success

  • Customize the Greens: If watercress isn’t your thing, you can substitute baby spinach, arugula, or even kale. Just adjust the cooking time for heartier greens.
  • Boost the Flavor: If you have a favorite broth on hand, feel free to use it in place of water for an even richer taste.
  • Meal Prep Friendly: This soup reheats beautifully, making it a great option for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days.

How to Freeze Brothy Beef Soup

One of the best parts about this soup is how well it freezes, making it perfect for meal prep or a quick meal on a busy day.

Steps to Freeze:

  1. Let the soup cool completely to room temperature. This prevents condensation, which can cause freezer burn.
  2. Portion the soup into freezer-safe containers or heavy-duty freezer bags. Be sure to leave about an inch of space at the top to allow for expansion as it freezes.
  3. Label the containers with the date and name of the dish. The soup will stay fresh for up to 3 months in the freezer.

Pro Tip: Freeze individual portions for easy reheating. This way, you can grab just the right amount for a single meal.

How to Reheat Brothy Beef Soup

Reheating this soup is simple and ensures you get all those bold flavors back without losing the delicate textures.

From the Fridge:

  1. Pour the soup into a saucepan.
  2. Heat over medium heat, stirring occasionally, until warmed through.

From the Freezer:

  1. Thaw the soup overnight in the fridge or use the defrost setting on your microwave if you’re in a hurry.
  2. Reheat in a saucepan on medium heat until hot, stirring occasionally.

Pro Tip: Avoid boiling the soup when reheating to preserve the fresh flavor of the cilantro and watercress.

Swap Ideas: Make It Your Own

This soup is incredibly versatile, and you can easily tailor it to fit your tastes or what you have on hand.

Protein Swaps:

  • Ground Turkey or Chicken: For a lighter version, swap the beef for ground turkey or chicken.
  • Tofu or Mushrooms: For a plant-based option, skip the meat and use firm tofu cubes or diced mushrooms.

Greens Swaps:

  • Spinach or Arugula: Use baby spinach or arugula if you don’t have watercress.
  • Kale or Swiss Chard: For a heartier green, chop kale or Swiss chard and add it to the soup earlier in the cooking process.
  • Cilantro: If you taste soap when you're eating cilantro, try swapping that out for parsley

Flavor Boosters:

  • Ginger: Add a slice of fresh ginger to the broth for an extra zing.
  • Stock: Use beef or chicken stock instead of water for a richer base.
  • Chili: For a kick of heat, add sliced red chili or a dash of chili oil before serving.

Carb Pairings:

  • Rice: White or brown rice is a classic choice to serve alongside or in the soup.
  • Noodles: Vermicelli or udon noodles work beautifully with the broth.

More Freezer Friendly Soup Recipes:

  • Crockpot Golden Lentil Soup
  • Paleo Chicken Soup with Kale
  • Vegan Minestrone Soup
  • Easy White Chicken Chili (Healthy + Gluten Free)
  • Homemade Tomato Soup With Lentils (Freezer-Friendly)
  • Cozy Vegan Butternut Squash Soup (Freezer-Friendly!)
Freezer-Friendly Beef Soup - Asian-inspired poured into the bowl

Freezer-Friendly Beef Soup - Asian-inspired

This Brothy Beef Soup is one of my go-to recipes for those chilly days when I’m craving something cozy yet light. It’s inspired by Vietnamese flavors, with bold notes of lemongrass, cilantro, and watercress, and it comes together in under 30 minutes!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 22 minutes minutes
Total Time: 30 minutes minutes
Course: dinner
Cuisine: Asian
Keyword: soup
Servings: 4 servings
Calories: 266kcal
Author: Nick Quintero

Ingredients

  • 2 stalks lemongrass cut into 3" pieces
  • 2 cups cilantro stems and leaves reserved separately
  • 1 pound lean ground beef
  • 4 tablespoons fish sauce divided
  • Salt and pepper to taste
  • 3 tablespoons olive oil
  • 4 ea shallots diced
  • 2 cups watercress
Get Recipe Ingredients

Instructions

Prepare the Aromatics

  • Start by bruising the lemongrass with the back of a knife or a meat tenderizer to release its aromatic oils. Cut it into 2-inch pieces. Separate the cilantro leaves from the stems, then rough chop the leaves and set them aside.

Mix the Beef

  • In a bowl, combine the minced cilantro stems, ground beef, 2 tablespoons of fish sauce, and 1 teaspoon of black pepper. Mix until everything is well incorporated.

Cook the Soup

  • Heat the olive oil in a large saucepan over medium heat. Add the shallots and lemongrass, cooking until the shallots are translucent, about 3 minutes. Add the beef mixture to the pan, stirring to break it into small pieces as it cooks.

Simmer the Broth

  • Add 4 cups of water (or 6 if your pot allows), 1 teaspoon of salt, and bring the mixture to a boil. Reduce the heat to a lively simmer and cook for 10 minutes, allowing the flavors to meld together. Stir in the remaining fish sauce and adjust seasoning as needed.

Add the Greens

  • Just before serving, stir in the watercress and rough chopped cilantro leaves. They’ll wilt beautifully in the hot broth, adding fresh flavor and a vibrant pop of color.

Video

Nutrition

Serving: 1cup | Calories: 266kcal | Carbohydrates: 3g | Protein: 26g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 0.4g | Cholesterol: 70mg | Sodium: 1499mg | Potassium: 600mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 1085IU | Vitamin C: 10mg | Calcium: 49mg | Iron: 4mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Freezer-Friendly Brothy Beef Soup - Asian-inspired

Easy Beef Lasagna Casserole (Quick and Easy)

January 1, 2025 by Nick Quintero 2 Comments

GF Beef Lasagna Casserole_5-768x786

Mmm, good old-fashioned, hearty lasagna as a beef lasagna casserole. Our easy dinner idea is a recipe for a deliciously cheesy and comforting meal for busy days and peaceful nights. You can also have leftovers for lunch.

Our spin on this Italian staple makes it easier for more people to enjoy it. Beef Lasagna Casserole is ready for meal prepping in less than an hour and is also gluten-free! 

Thank you to The Kansas Beef Council for sponsoring this Beef Lasagna recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

Beef Lasagna Casserole

Boasting tons of flavor and fun pasta shapes, you’ll love this easy and gluten-free twist on the classic beef lasagna!

Beef Lasagna Casserole
Meal-Prep-Starter-Kit

There is nothing better than an affordable and easy recipe that is also delicious!  That's why we love ground beef so much! It can be used in a variety of ways, is very affordable, can be kept on-hand to pull out of the freezer at any moment, and creates some of the most comforting dishes. Not only will ground beef add a good serving of protein to your dinner or lunch, but it also works at breakfast too! You can season ground beef up just like pork and make a faux sausage to serve alongside eggs, roasted potatoes, and fresh fruit. 

The leanness of Ground Beef

You can also find different leanness levels with ground beef. So, if you're looking for something with less fat (or more fat!) there is always an option. The key is knowing how to use each one. 

UNDERSTANDING THE GRINDS

When should you use regular ground beef? How can you make juicy burgers from lean ground beef? Ground beef is labeled according to leanness levels, ranging from 70 to 96+ percent lean. Below is a summary of leanness levels and their best uses:

70% LEAN

Ground beef that is not less than 70% lean (usually a 73/27 or 75/25 lean-to-fat ratio) is perfect for burgers and recipes that involve browning (crumbles) and pouring off drippings, like chili, tacos, and spaghetti sauce. When cooked properly, it delivers a moist and juicy result.

80-85% LEAN
A mid-range lean-to-fat ratio is perfect for dishes like meatloaf and meatballs, where the meat is shaped into a ball or loaf and cooked in a pan or skillet. When cooked properly, it stays moist and juicy while maintaining a slightly firm texture.

93% LEAN
Ground beef that is 93% lean or leaner meets the government guidelines for "lean." This is an excellent choice if you're aiming for lean meats in your meals. It works especially well in dishes like meat sauce, tacos, stuffed peppers, or casseroles, where draining excess fat might be challenging.

No matter which grade of leanness you go with, you are bound to have a flavorful and protein-packed meal prep ready for you and/or your family any day of the week! Oh, and don't forget affordable! 

How long will Beef Lasagna Casserole last for?

When properly stored in a tightly sealed plastic or glass container, your beef lasagna casserole will last for 5 days in the refrigerator. 

Can Beef Lasagna Casserole be frozen?

Yes, you can freeze this easy dinner idea for up to 3 months. To freeze leftovers, let the casserole cool to room temperature. Then place it into your refrigerator for 1 hour so the pasta, cheese, and beef can settle. Remove your cooled casserole from the fridge and cut it into sections. Wrap the sections with cling wrap and store in the freezer. When you're ready to eat the lasagna, remove from the freezer and reheat in the microwave or oven. 

Beef Lasagna Casserole

Beef Lasagna Casserole Ingredients:

  • ¾ lb. Ground Beef, 96% lean 
  • 8 oz. Cavatappi Chickpea Pasta 
  • 1 (25 oz.) Jarred Roasted Garlic Pasta Sauce 
  • 4 cups Arugula 
  • 1 cup Chopped Fresh Spinach 
  • ⅔ cup Ricotta, skim/low-fat milk-based 
  • ⅔ cup Shredded Mozzarella  
  • ¼ cup Grated Parmesan 

Salad Ingredients

  • ¼ cup Tomatoes, halved 
  • ¼ cup Cucumber, sliced 
  • 2 Tbsp. Red Onion, sliced 
  • 2 Tbsp. Extra Virgin Olive Oil 
  • 2 Tbsp. Red Wine Vinegar 
  • 1 Tbsp. Avocado Oil 
  • 1 Tbsp. Fresh Parsley, roughly chopped 
  • ½ tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Beef Lasagna Casserole

To make both the ground beef lasagna casserole and salad you need only a few ingredients, most of which you probably have on-hand!

How do you make Beef Lasagna Casserole? 

Start by preheating your oven to 350 degrees and heating a sauté pan over medium heat with avocado oil. Add ground beef, salt, and pepper to the pan and brown the beef. Remove the ground beef from heat and drain the fat. Return the meat to the skillet and heat and stir in pasta sauce. Next, you need to boil your chickpea pasta, drain it, and set it aside. Now it's time to assemble lasagna. You're halfway done! 

Grab an 8x8 baking dish to bake the casserole in. Spoon one-third of your pasta sauce in the dish, making an even layer. Add half of your pasta, another layer of sauce, cheese, and spinach. Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, half of the beef, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, beef, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out. 

How to portion Beef Lasagna Casserole?

Cut your beef lasagna casserole into fourths. Find 4 dual-compartment meal prep containers and put one lasagna square into each container. Divide your salad into each container, placing it in the smaller compartment. Put your plastic cup of salad dressing with the lasagna portion. 

Beef Lasagna Casserole

The result is a cozy, cheesy, protein-packed dish that works for lunch or dinner. Or, if you're into leftovers for breakfast like we are, then enjoying this at breakfast! 

More casserole meal prep recipes:

We appreciate casserole dishes because they're versatile and filling, making meal prep easy and exciting. Here are more casserole dishes for you to freeze and store away for easy and cook-free meal prepping! 

  • Loaded Sausage and Bacon Breakfast Casserole
  • Whole30 Baked Buffalo Chicken Casserole
  • Crockpot Breakfast Casserole
  • Mexican Whole Grain Rice & Quinoa Casserole Meal Prep
  • Vegan Butternut Squash Casserole Meal Prep
  • Broccoli Lentil Quinoa Casserole
  • Sausage Lover's Hashbrown Casserole
  • Sausage and Egg Breakfast Bake

There's more here, too! 21 Amazing Low Calorie Casserole Recipes

Lunch never looked so good! 

Other tips for making Beef Lasagna Casserole:

  • If you're looking to save more time on cooking, skip boiling the pasta. Brown the beef, add sauce, and layer. The pasta will cook as the casserole bakes in the oven. Just be sure to use plenty of sauce so the pasta cooks thoroughly. 

  • Switch the meat flavors up by adding chicken, turkey, or pork to the ground beef. Crumbled sausage works very well with the ground beef for a meat sauce. 

  • Use cottage cheese for additional creaminess. 

  • Top your beef lasagna casserole with lots of cheese to prevent the casserole from drying out. 

Beef Lasagna Casserole

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration! 

Beef Lasagna Casserole

Beef Lasagna Casserole

Boasting tons of flavor and fun pasta shapes, you’ll love this easy and gluten free twist on the classic beef lasagna!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 20 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 45 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Italian
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, lunch, Meal Prep
Servings: 4 meals
Calories: 654kcal
Author: Nick Quintero

Ingredients

  • ¾ lb. Ground Beef 96% lean
  • 8 oz. Cavatappi Chickpea Pasta
  • 25 ounces Jarred Roasted Garlic Pasta Sauce
  • 4 cups Arugula
  • 1 cup Chopped Fresh Spinach
  • ⅔ cup Ricotta skim/low-fat milk based
  • ⅔ cup Shredded Mozzarella
  • ¼ cup Grated Parmesan

Salad

  • ¼ cup Tomatoes halved
  • ¼ cup Cucumber sliced
  • 2 Tbsp. Red Onion sliced
  • 2 Tbsp. Extra Virgin Olive Oil
  • 2 Tbsp. Red Wine Vinegar
  • 1 Tbsp. Avocado Oil
  • 1 Tbsp. Fresh Parsley roughly chopped
  • ½ tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 350℉.
  • Heat a sauté pan over medium-high heat, then add avocado oil and then beef. Cook beef until done
  • Next, add to the prepped pan ground beef, salt, and pepper. Stir and let cook until browned then remove from heat and set aside.
  • Boil pasta then drain (don’t rinse) and set aside.
  • Now, spoon ⅓ of pasta sauce into 8”x8” baking dish, making a thin/even layer of sauce.
  • Evenly spread half of the pasta over top of the sauce layer.
  • Spoon and spread some more pasta sauce over noodles, then layer an even portion of all three kinds of cheese, as well as half the spinach. Repeat layering process until pasta, cheeses, pasta sauce, and spinach is used up. Tip: Cover the top (final) layer with the cheeses to help prevent drying out.
  • Place in oven, on the middle rack - bake for 20 minutes then transfer to upper rack.
  • While the lasagna bakes assemble side salad (combining arugula, cucumber, tomatoes, onion). In a small bowl, whisk together olive oil and red wine vinegar until homogeneous. Set aside.
  • Next, turn on the oven broiler. Transfer lasagna to upper rack and let broil for 3-5 minutes or until top layer of cheese is lightly browned.
  • Serve, store, and enjoy!

Video

Nutrition

Serving: 1meal | Calories: 654kcal | Carbohydrates: 58.1g | Protein: 47.5g | Fat: 25.9g | Fiber: 12.3g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Chicken Apple Sausage and Veggies

January 8, 2025 by Nick Quintero Leave a Comment

Chicken Apple Sausage and Veggies
Chicken Apple Sausage and Veggies

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

Table of Contents
  • How to make Chicken Apple Sausage and Veggies
  • Chicken Apple Sausage and Veggies Ingredients:
  • How to Reheat Chicken Apple Sausage and Veggies
  • Easy Ingredient Swaps
  • Tips for Customization

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!

Simple meals are our go-to for meal prep or any night of the week. With summer in full swing, we are craving all of the fresh summer veggies like crisp green beans and sweet corn. But, it doesn't need to be summer to enjoy this easy recipe!

You can easily make this in the winter with from frozen green beans and corn. It will taste just as delicious thanks to the sweet and savory sausage. 

Chicken Apple Sausage and Veggies

Whether you are making this recipe in the summer or the winter you can grab all of the ingredients, plus your Good Cook Meal Prep containers.

But, the creativity doesn't need to stop there. You can add in any of your favorite veggies, or even favorite flavored sausage, to this recipe! It's a great way to use up those leftover veggies at last week's Target haul, too!

We used a honey mustard dressing to tie this recipe together, but have also offered you a homemade version if you would like to make something that has a simpler ingredient list. Most of the items needed for the homemade version you probably already have in your pantry, too! If not, don't forget to grab those alongside your containers at Target. 

Chicken Apple Sausage and Veggies

How to make Chicken Apple Sausage and Veggies

The method to make this recipe is simple, as we mentioned. Your green beans will get quick steam to ensure that they keep their crispness. While they are cooking, the sausages will go into your pan until browned on the outside. Once both of those ingredients are done, all of your remaining ingredients, plus the green beans will go into a bowl. Everything will get tossed together with your dressing and then served up with your cooked quinoa and sausages. 

You will then place your quinoa into the 'starch' section of your meal prep container, the veggies in the "vegetable and fruit" section of the container, and your sausage in the "protein" section. 

This recipe offers a great balance of protein, fiber-rich carbohydrates, and healthy fats to keep you sustained until snack time! 

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Veggies Ingredients:

  • 4 Apple Chicken Sausage Links (manufacturer fully cooked; sliced into rings)
  • 3 C. Cooked Quinoa
  • 1 C. Tomatoes (cut in half)
  • 1 C. Green Beans (trimmed; cut in half)
  • 1 C. Raw Sweet Corn
  • 5 Tbsp. Honey Mustard Dressing/Marinade (store-bought)
    • OR whisk together:
      • 3 Tbsp. Olive Oil
      • 2 Tbsp. Honey
      • 2 Tbsp. Dijon/Stoneground Mustard
      • 5 Tbsp. Apple Cider Vinegar
      • ½ tsp. Garlic Powder
      • ½ tsp. Himalayan Pink Salt
      • ½ tsp. Ground Black Pepper
  • 1 Tbsp. Avocado Oil
Chicken Apple Sausage and Veggies

How to Store Chicken Apple Sausage and Veggies

To store this dish properly:

  • Refrigerator: Place the cooked sausage and veggies in an airtight container and store in the fridge for up to 4 days.
  • Freezer: You can freeze this meal for up to 2 months. Pack it in freezer-safe containers or bags, and remove as much air as possible before sealing to maintain freshness.

How to Reheat Chicken Apple Sausage and Veggies

  • Microwave: Place a portion in a microwave-safe dish, cover loosely, and heat for 1-2 minutes, stirring halfway through to ensure even heating.
  • Stovetop: Heat a small amount of oil in a skillet over medium heat, add the portioned meal, and cook for 3-5 minutes, stirring occasionally, until warmed through.
  • Oven: For larger portions, preheat your oven to 350°F, place the meal in an oven-safe dish, cover with foil, and bake for about 15 minutes or until hot.

Easy Ingredient Swaps

  • Chicken Apple Sausage: Swap with turkey sausage, plant-based sausage, or even grilled chicken breast for a different protein.
  • Quinoa: Substitute with rice, couscous, farro, or even cauliflower rice for a low-carb option.
  • Green Beans: Use broccoli, snap peas, or zucchini for a similar crunch.
  • Sweet Corn: Canned or frozen corn can replace fresh corn. Alternatively, try diced bell peppers for a different sweet flavor.
  • Honey Mustard Dressing: If you’re short on time, use any vinaigrette or a balsamic glaze for a tangy twist.

Tips for Customization

  • Add a spicy kick by sprinkling red chili flakes or a drizzle of sriracha.
  • Include extra veggies like mushrooms, bell peppers, or spinach for added nutrients.
  • Sprinkle with shredded cheese or nutritional yeast for a creamy, cheesy finish.

Enjoy this wholesome, versatile dish, and feel free to make it your own with these tips!

Meal Prep Containers by Meal Prep on Fleek x Goodcook
Meal Prep Containers at Target

Chicken Apple Sausage and Veggies

Chicken Apple Sausage and Summer Veggies

Ready in no time? Check! Packed with summer flavors? Check! This easy and delicious combo of apple chicken sausage and medley of seasonal veggies in a honey mustard marinade is sure to be a favorite for summertime meals made easy!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Course: dinner, Lunch, Main Course
Cuisine: American
Keyword: Meal Prep, Sausage
Servings: 4 meals
Calories: 446kcal
Author: Nick Quintero

Ingredients

  • 4 Apple Chicken Sausage Links manufacturer fully cooked; sliced into rings
  • 3 cups Cooked Quinoa
  • 1 cup Tomatoes cut in half
  • 1 cup Green Beans trimmed; cut in half
  • 1 cup Raw Sweet Corn
  • 3.5 Tbsp. Honey Mustard Dressing/Marinade store-bought
  • 1 tablespoon avocado oil

Alternative to store bought dressing

  • 3 Tbsp. Olive Oil
  • 2 Tbsp. Honey
  • 2 Tbsp. Dijon/Stoneground Mustard
  • 1.5 Tbsp. Apple Cider Vinegar
  • ½ tsp. Garlic Powder
  • ½ tsp. Himalayan Pink Salt
  • ½ tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Blanch green beans, set aside.
  • While that steams, heat a skillet or frying pan over medium/high heat.
  • Add avocado oil and then sliced sausages to the heated skillet/pan — let cook ~8-10 minutes (stirring/flipping half way through until sausages are heated through and lightly browned.
  • In a large bowl, toss blanched green beans, raw sweet corn, and fresh tomatoes in honey mustard marinade until coated.
  • Serve sausages with marinaded veggies and quinoa, store, and enjoy!

Notes

*Please use either the store bought or homemade marinade. 

Nutrition

Calories: 446kcal | Carbohydrates: 46.9g | Protein: 21.1g | Fat: 19.3g | Fiber: 7.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Top 10 Instant Pot Mistakes - That You're Probably Making

January 5, 2025 by Nick Quintero Leave a Comment

Instant-Pot Mistakes

Have you heard? Instant Pots are all the rage for a few years now! If you were lucky enough to have been gifted with one or ordered one on CyberMonday for yourself, you will have found that they fit in quite perfectly and conveniently into the meal prep lifestyle.

You may also have found that there are some common pitfalls that Instant Pot rookies have encountered. By being well informed and taking a few precautionary steps, you can avoid all of these instant pot mistakes and do it up right!!

instant pot on a counter
Photo credit: CNBC

10 Common Instant Pot Mistakes:

#1 no-no - Playing it by ear

The first mistake Instant Pot users make is to assume that they know exactly how to use the thing because “Well,...how hard can it be?” You know what they say about assuming, right? Don’t do it! All pots are NOT alike. They may look alike, but they aren’t exactly alike. Don’t fall for this temptation and look on your guide as a friend who will not let you down. Read it cover to cover.

#2 no-no - Forgetting the sealing ring

Crucial! The silicone sealing ring is a key player in allowing your cooker to keep the pressure it needs. You take it off to clean it, but don’t forget to replace it and make sure it is seated correctly before you start to cook. If you don’t, expect a big mess to clean up and do over on your meal.

Related: 3 Best Kitchen Appliances for Meal Preppers

#3 no-no - Check the power cord

If you are having trouble after having done everything right...or so you thought...have you checked the power cord? This is especially common if you have a power cord that is detachable. Make sure the connection is snug. It may require unplugging and reattaching.

#4 no-no - Impatience

It is called “Instant Pot” because it is quick. It does take much less time than traditional cooking methods, however, it does take some time. All pressure cookers still go through 3 phases during the cooking process: 1) preheat, 2) cook cycle, and 4) depressurization. And all that isn’t done in a literal “instant”.

Another wonderful feature is that it does not need constant attention (and “a watched pot never boils” anyways). So take advantage of that and go take a shower, read a book, go out and pull some weeds. Dinner will be right along and probably sooner than you think.

#5 no-no - Instant Pots on stovetops

Placing your Instant Pot on a stovetop or any other source of heat is asking for trouble and a ruined cooker. It is for countertop use only and should always be positioned far away from external heat sources.

#6 no-no - Poor choice of meat cuts

One great Instant Pot feature is that it can cook at such high temperatures that it can break down tougher cuts of meat in no time. Recipes that took tougher meats like chuck roasts, flanks or shanks hours to cook, take a fraction of that time now. But you wouldn’t want to have the same cook cycle for more tender cuts of meat. If you are craving those, you can easily cook chicken or more marbled tender steaks on the saute cycle. So be sure to be mindful that your meat cut matches your recipe and cook cycle.

#7 no-no - Overcooking

A rule of thumb is to adjust your cook time to your main ingredient if you are not using a specialized Instant Pot recipe. If you overcook your food, it can be rather unappetizing. Remember that as compared to the traditional stovetop, cooking times can be cut from ½ to ⅔. So be sure to adjust your cook times accordingly. Here is a helpful guide.

Instant-Pot Mistakes

#8 no-no - Thickeners added too early

An interesting nuance when making soups, stews, and gravies that need thickeners like cornstarch or flour, is that if they are added in the early stages of cooking, they can actually scorch the dish.

This happens because they tend to be heavy and sink to the bottom. They have also been known to not allow heat to be evenly distributed around the dish causing uneven cooking. Thickeners are best added by turning saute on for a few minutes after the pressure cooking is done if it needs some extra heat to integrate it into the whole dish better or at the end just before serving the dish.

#9 no-no - Pressing the wrong pressure release code

The right venting must be used as it will have a great impact on the outcome of your meal. Which to choose; QR (quick pressure release) or NR (natural pressure release)? Here is a little more information about the differences between the two and when to use them.

#10 no-no - Too much liquid

You can get the most flavorful meals out of your pressure cooker, but the amount of liquid is critical and can make a huge difference in whether the outcome is wonderful or waterlogged. You have to remember that moisture is locked into the cooker there is no chance for liquid dissipation to happen. Make sure that you add the minimum amount of liquid that the recipe calls for in order to not have a drowning meal at the end.

Being forewarned is forearmed. Mistakes and accidents can happen, but with a little knowledge, they are completely preventable. So many wonderful meals can be cooked with an Instant Pot in a fraction of the time it used to take. It can do the same amount of work of several household appliances combined!

Do you have some adventures with an Instant Pot of your own? We’d love to hear your experiences. Leave us a comment on the favorite way of using yours.

top instant pot recipes

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

January 24, 2023 by Nick Quintero Leave a Comment

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Cauliflower fried rice with legumes and chicken shish kabobs are a super easy and healthy meal prep that's ready in a flash. Gluten-free!

Ready in 20 minutes and easy to make, this Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs is a healthy, protein-packed recipe that is also full of veggies!

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs Ingredients:

For Cauliflower:

  • 1 large cauliflower
  • ½ cup dry lentils
  • 1 canned or 1 full cup cooked chickpeas
  • 1 large white onion
  • 2 tablespoon avocado oil
  • 1 to 2 teaspoon cumin
  • 1 teaspoon salt

For chicken:

  • 1 ½ lbs boneless, skinless chicken breasts
  • 8 medium wooden skewers
  • Seasonings: salt, smoked paprika, curry, onion powder, garlic powder
Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

How to Make Cauliflower Rice with Legumes and Chicken Shish Kebabs

Ok, let's get one thing straight. Kebabs and kabobs are the same thing. Just semantics. 

First, you process the cauliflower so it's in smaller, rice-sized pieces. Cook the lentils in boiling water until they're tender, which takes about 20 minutes or so. Then, in a skillet, you cook the onion because all good things start with a sauteed onion, right? Add in that riced cauliflower and cook it for five to ten minutes. Bring the chickpeas and lentils for extra-extra protein awesomeness, and set it aside after it all basically gets heated through together. 

Season the chicken to taste; you can aim for about ½ teaspoon of the seasonings we indicate, or come up with your own favorite combination. Cook the chicken right over a hot grill if you so desire, but a grill pan indoors will work, too. Just keep an eye on it and make sure your oven fan is on if you choose the latter because those grill pans get very hot! 

How to Store and Serve Cauliflower Fried Rice with Legumes and Chicken

These kabobs keep great in the fridge in airtight containers for up to 4 or 5 days. Reheat everything in a low oven, wrapped in foil, or if you're so motivated, you can eat this at room temperature, or just reheat the rice. You can also make this ahead of time and freeze it, or freeze any leftovers in airtight containers for up to 3 months. Cauliflower rice and legumes can handle the freezer.  Defrost overnight in the fridge or right in a hot skillet with a little bit of oil. 

Substitutions and Alterations 

Everyone loves chicken breasts, sure, but you can use thighs if you'd rather. They're a little moister and, some might argue, more flavorful.

Instead of chickpeas, you can use other beans such as white, red, or black beans. Alter the seasonings to suit your taste, too. If you use black beans, for example, you might want to lean more heavily on the cumin or use chili powder, too, on the chicken. 

Feel free to stir in half a can of diced tomatoes with the rice and chickpeas for a little brightness. 

And of course, you know how we love cauliflower rice around here, but you can substitute white or brown rice instead if desired. No biggie! It will still taste great, but will require a little more cooking. 

Tips for Making Kebabs

If you are using wooden skewers, it's a great idea to soak them in warm water for 10 to 15 minutes so that when you put food through them and cook them over a flame, the wood doesn't burn. Alternatively, you can use metal skewers if you've got them. 

MORE KEBABS and KABOBS!

  • Pesto Beef Kabob Meal Prep
  • 8 Kabob Combinations for Your Summer Meal Prep
  • Kofta Kebab Meal Prep
  • Grilled Halloumi & Summer Squash Kabob Meal Prep  
Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs

Ready in 20 minutes and easy to make, this Cauliflower Fried Rice with Legumes and Chicken Shish Kabobs is a healthy, protein-packed recipe that is also full of veggies!
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: Lunch, Main Dish
Cuisine: Mediterranean
Keyword: Chicken
Servings: 4 meals
Calories: 476kcal
Author: Nick Quintero

Ingredients

Cauliflower

  • 1 large cauliflower
  • ½ cup dry lentils
  • 1 cup chickpeas cooked
  • 1 large white onion diced
  • 2 tbsp. avocado oil
  • 1-2 tsp. cumin
  • 1 tsp. Salt

Chicken

  • 1.5 pounds chicken breast
  • 8 wooden skewers
  • ½ teaspoon salt or to taste
  • ½ teaspoon smoked paprika or to taste
  • ½ teaspoon curry or to taste
  • ½ teaspoon onion powder or to taste
  • ½ teaspoon garlic powder or to taste
Get Recipe Ingredients

Instructions

  • Cut cauliflower into chunks and process in a food processor until it's broken into rice-size pieces. Set aside.
  • In a saucepan bring about 2 cups water to a boil. Add the lentils and cook until tender, about 20 to 30 minutes. Drain and set aside.
  • Heat the avocado oil in a non-stick skillet over medium heat. Cook the onion in the oil for about 5 to 6 minutes until it starts to become translucent. Add the cauliflower rice, and cook, stirring frequently, for 8 minutes. Stir in the chickpeas and cooked lentils and cook until everything is incorporated and heated through, about 3 to 4 minutes.
  • Cut chicken breast into cubes and transfer to a bowl. Add the herbs and spices and stir together until it's evenly distributed. Load the seasoned chicken cubes onto wooden skewers. Cook 4 to 5 minutes per side in a nonstick grill pan over medium-high heat.
  • Distribute the fried cauliflower rice evenly among meal prep containers, along with 2 chicken shish kabobs each in the container, right over the rice. Refrigerate in the airtight contains until it's time to eat. Reheat everything in a hot skillet (or just reheat the rice; the chicken is great cold, we think!).

Notes

Approximate macros per serving: 476 calories, 45 g protein, 43 g carbs, 12 g fat.
 
_
Recipe Courtesy Of FitWomenEat

Nutrition

Serving: 1meal | Calories: 476kcal | Carbohydrates: 43g | Protein: 45g | Fat: 12g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

17 Meal Preps That Are Better Than Takeout 

July 27, 2024 by Nick Quintero Leave a Comment

Takeout can have a tremendous cost and negative effect on a family's finances. According to research by (Dave) Ramsey Solutions, the average American family spends nearly $200 per month, or close to $2400 per year, on takeout alone.

We don't know about you, but this sounds like a very low estimate, especially with many metropolitan singles spending that in a week on takeout. Money Under 30 suggests the average $15 takeout would cost only around $5 to make at home.

If you'd like to save money, have higher quality food with more leftovers, healthy, and have better-tasting meals, we have made this list for you! We have put together our top 17 meal preps that are better than takeout.

Thai Basil Chicken

Besides tasting amazing, this restaurant quality meal can be made in 10 minutes! Add your favorite steamed veggies, and if you’d like, a whole grain like rice or quinoa.

(Carbs: 22g - Protein: 41g - Fat: 12g)

Thai Red Curry Chicken

Enjoy all the spicy flavors of restaurant-style curry without leaving the house! This red chicken curry is full of creamy texture, high in protein, and rich in antioxidants. Best of all it’s served over cauliflower rice for a Paleo-friendly recipe. 

(Carbs: 42g - Protein: 37g - Fat: 26g)

Thai Yellow Curry Chicken

Classic Thai flavors of ginger and lemongrass make this Whole30-compliant curry one not to be missed! This recipe calls for chicken, but pork and beef are also used in Thai yellow curry and would make good substitutions. Serve on cauliflower rice to complete the meal.

(Carbs: 24g - Protein: 40g - Fat: 15g)

Instant Pot Honey Sesame Chicken

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

(Carbs: 82g - Protein: 55g - Fat: 11g)

Slow Cooker Asian Pot Roast

Sometimes we don't have time to cook in the evening, that's what makes slow cookers so convenient. Pot roast made easy in a crockpot with an Asian twist. Amazingly tender and flavorful. Gluten-free. If you feel more comfortable cooking while at home, to save time try using an Instant Pot or pressure cooker.

(Carbs: 30g - Protein: 49g - Fat: 19g)

Air Fryer 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.

(Carbs: 36g - Protein: 10g - Fat: 24g)

Five-Spice Beef and Broccoli

This lean and aromatic stir fry is full of warm spices like ginger, clove, and star anise adding complexity to stir fry staples broccoli and sirloin. Serves oven sautéed cauliflower rice, this dish is satisfying without being high in carbs or calories!

(Carbs: 32g - Protein: 33g - Fat: 23g)

Beef and Vegetable Fried Rice

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

(Carbs: 46g - Protein: 32g - Fat: 11g)

Orange Chicken

A lightly honey-sweetened baked orange chicken — all the best of takeout, without the heaviness! Chicken is baked in an almond flour crust and then doused in a tangy orange sauce. Serve with cauliflower rice for the complete experience!

(Carbs: 64g - Protein: 52g - Fat: 19g)

Instant Pot Cashew Chicken

Not only is this cashew chicken recipe packed with flavor, but it’s super easy to make as well as Whole30 and gluten-free compliant! What’s not to love?

(Carbs: 46g - Protein: 55g - Fat: 17g)

Chipotle Brown Rice Bowl

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

(Carbs: 45g - Protein: 33g - Fat: 24g)

Chicken Tikka Masala

This Instant Pot take on classic chicken tikka masala is a cinch to make and completely scrumptious!

(Carbs: 67g - Protein: 40g - Fat: 20g)

Almond Butter Chicken Thighs

This savory almond butter chicken thigh recipe is a one-pan meal that is full of nutty flavor. The recipe is low carbs, high in protein, and sweetened with a low glycemic sweetener to add a slight sweetness to the recipe without a sugar spike!

(Carbs: 21g - Protein: 26g - Fat: 33g)

Sweet Potato Wedges with Tahini

Enjoy healthy fries and dip for a different take on snacking! Sweet potato wedges with an addicting spice blend dipped in runny tahini.

(Carbs: 44g - Protein: 6g - Fat: 12g)

Vegan Chickpea Curry and Basmati Rice

Vegan Chickpea Curry & Basmati Rice is our fast, easy and healthy take on a very popular recipe, curry. Loaded with plant-based protein and fiber from chickpeas, a flavorful curry sauce that is made with only 5-ingredients and then served over soft and fluffy aromatic basmati rice. This meal prep curry recipe will be a new favorite if you are looking to keep your meals fast and flavorful. 

(Carbs: 62g - Protein: 10g - Fat: 15g)

Air Fryer Chicken Parmesan

Enjoy the crispy golden flavor of authentic chicken Parmesan without frying in oil! Chicken is coated in Italian herbs and gluten-free breadcrumbs before air frying for a restaurant-style Italian dinner.

(Carbs: 28g - Protein: 32g - Fat: 18g)

Air Fryer Popcorn Chicken

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!

(Carbs: 27g - Protein: 30g - Fat: 32g)

23 Best Keto Desserts - Weekly Snacks Or Holiday Treats

December 18, 2024 by Nick Quintero Leave a Comment

The BEST KETO Desserts

The Keto diet has helped so many people melt fat off their bodies without the sacrifice of full-bodied flavor and fats.

A significant number of people in our community have expressed how going Keto to low-carb has helped them shed unwanted weight with ease. Even if you are not considering this diet or eating style life change, you will enjoy Keto recipes because they are absolutely rich in exquisite taste for almost anyone to enjoy.

We pulled together our favorite Keto holiday treat recipes, and we hope you love them as much as we do!

Best Keto Holiday Treats 777x431
Table of Contents
  • Cookies
    • Keto Gingerbread Cookies
    • Peanut Butter Cookies
    • Keto Chocolate Chip Cookies
    • Keto Shredded Coconut Cookies
    •  Cream Cheese Stuffed Red Velvet Cookies
  • Candies
    • Candied Pecans
    • AB&J Fat Bombs Meal Prep
    • Keto Snowball Cookies
    • Protein Almond Butter Cups
    • Chocolate Almond Butter Bark
    • Low Sugar Chocolate Peanut Butter Cups
    • Keto Cashew Cheesecake Bites
    • Almond Roca
  • Cakes / Bars
    • Keto Raspberry Cheesecake
    • Low Carb Pecan Pie Bars
    • Gingerbread Cupcakes
    • Keto Chocolate Cake
    • Keto Pumpkin Cheesecake
    • Coffee & Cream Pie
    • Keto Chocolate Lasagna
    • The Best Keto Chocolate Mug Cake
  • Common Keto Baking Mistakes to Avoid
  • Tips for Staying in Ketosis While Enjoying Sweets
  • Keto-Friendly Swaps for Classic Desserts

Cookies

Cookies are my go-to when I need a quick, sweet treat that feels like a little indulgence. I love that with keto baking, I can still enjoy classics like chocolate chip or experiment with flavors like almond butter and coconut.

If you’re like me and always in the mood for a cookie, these recipes are going to become your new favorites. They’re perfect for meal prep, snacks, or when that late-night craving strikes!

Almond Joy Cookies

Keto Gingerbread Cookies

Peanut Butter Cookies

Keto Chocolate Chip Cookies

Keto Shredded Coconut Cookies

 Cream Cheese Stuffed Red Velvet Cookies

Candies

I used to think candies were off-limits on keto, but not anymore! Making my own keto-friendly candies has been such a fun (and delicious) experience.

From creamy fudge to chewy caramels, these recipes are proof that you can satisfy your sweet tooth without breaking your carb goals. They’re great for quick snacks or even as little gifts—I can’t wait for you to try them!

Candied Pecans

AB&J Fat Bombs Meal Prep

Keto Snowball Cookies

Protein Almond Butter Cups

Chocolate Almond Butter Bark

Low Sugar Chocolate Peanut Butter Cups

Keto Cashew Cheesecake Bites

Almond Roca

Cakes / Bars

Let me tell you—keto cakes have been a total game-changer for me. Whether I’m celebrating a special occasion or just want something sweet after dinner, these recipes never disappoint.

I’ve made everything from rich, chocolatey layers to light, fluffy sponges, and they always hit the spot. Trust me, you won’t even miss the sugar once you try these!

Keto Raspberry Cheesecake

Low Carb Pecan Pie Bars

Gingerbread Cupcakes

Keto Chocolate Cake

Keto Pumpkin Cheesecake

Coffee & Cream Pie

Keto Chocolate Lasagna

The Best Keto Chocolate Mug Cake

meal prep on fleek Keto Chocolate Mug Cake IMG 2

Common Keto Baking Mistakes to Avoid

  • Relying on overly processed "keto" store-bought treats instead of homemade options.
  • Using non-keto flours like all-purpose flour or cornstarch.
  • Overestimating how much sweetener to use (keto sweeteners are often more concentrated than sugar).
  • Forgetting to calculate net carbs by subtracting fiber and sugar alcohols from the total carbs.

Tips for Staying in Ketosis While Enjoying Sweets

  • Use Keto-Approved Sweeteners: Emphasize the importance of sticking to sweeteners like erythritol, stevia, or monk fruit that don’t spike blood sugar.
  • Watch Your Portions: Even keto desserts can add up in carbs if you overindulge. Offer tips on portion control, like cutting cakes into smaller pieces or freezing extras to avoid overeating.
  • Pair Desserts with Fats: Explain how pairing sweets with healthy fats, like heavy cream or nuts, can help slow down digestion and minimize any potential carb impact.
  • Test Your Ketosis: Suggest that readers use a ketone monitor if they’re worried about a dessert taking them out of ketosis. It’s an extra step, but it can provide peace of mind.

Keto-Friendly Swaps for Classic Desserts

Offer a mini-guide to replacing traditional ingredients with keto alternatives:

  • Flour: Almond flour or coconut flour instead of all-purpose flour.
  • Sweeteners: Erythritol, monk fruit, or stevia instead of sugar.
  • Milk: Heavy cream or unsweetened almond milk instead of regular milk.
  • Chocolate: Use sugar-free chocolate chips or 85%+ dark chocolate.

I hope this post has inspired you to satisfy your sweet tooth without worrying about falling out of ketosis. With so many delicious keto dessert options—from cookies to cakes and even candies—you don’t have to miss out on indulgent treats while sticking to your goals. Remember, the key is balance and using the right ingredients to keep your body in fat-burning mode.

If you’re new to keto baking or have any questions, feel free to reach out—I’d love to help! And if you try any of these recipes, let me know how they turn out. I can’t wait to hear about your favorites.

Here’s to sweet moments that fit your keto lifestyle! 🍪🎂🍫

meal prep on fleek keto desserts

Sausage Lover's Hashbrown Casserole | Freezer Friendly

January 6, 2025 by Nick Quintero 4 Comments

Sausage Lover's Hashbrown Casserole

Hashbrown Casserole is THE ULTIMATE versatile and unique breakfast you've been looking for!

There’s almost too much to love in the Sausage Lover’s Hashbrown Casserole! Imagine - what if you bring three of the biggest breakfast favorites together into one simple meal prep recipe? Delish in the dish!

We only wish we could skip right to the eating part already. But that’s okay. This meal is easy to make with just a few steps, so you’ll be ready to serve yourself four protein-rich portions of healthy goodness.

Something that makes Hashbrown Casserole special is the dish it is made in. ‘Casserole’ is a French word that means "sauce-pan". You’ll combine just five ingredients and two spices in this classic sauce-pan for four low-calorie portions to enjoy over the next few days. 

Sausage Lover’s Hashbrown Casserole – This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you’re a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free. 

Serve it for breakfast, lunch or dinner. If you’re a fan of sausage and potatoes you will definitely love this our Sausage Lover's hashbrown casserole!

How long will Sausage Lover’s Hashbrown Casserole last for?

Store your Hashbrown Casserole safely up to 3-4 days in the refrigerator using a single compartment prep container.

Can Sausage Lover’s Hashbrown Casserole be frozen?

Yes, you can freeze your Hashbrown Casserole after it is cooked and portioned for future meals. The best quality will be within 1-2 months. 

How do you make Sausage Lover’s Hashbrown Casserole?

This is an easy meal prep recipe prepped in 10 minutes! Most of the work is done by the oven. Start by preparing your baking dish and ingredients, then simply mix them together well. Pour everything you’ve got into the baking pan, then bake, and your Hashbrown Casserole will be ready like a boss.

How to portion Sausage Lover’s Hashbrown Casserole?

This Whole30 meal prep recipe is an all-in-one dish you that’s perfect for a single compartment meal prep container. To adjust your macros for your goals, use a dual compartment meal prep container for your Hashbrown Casserole and add an additional carb or protein. 

More Sausage meal prep recipes:

  • Get more greens with Fall Harvest Sausage Salad
  • Go vegetarian with Vegetarian Italian Sausage Egg Cups
  • Enjoy an amazing breakfast blend: MPOF’s Beef Breakfast Sausage Egg Cup
  • Whole30 Zucchini & Sweet Potato Hashbrown Meal Prep is sans sausage

Other tips for making Sausage Lover’s Hashbrown Casserole:

  1. Pat your sausage dry so your casserole doesn’t end up extra soggy 
  2. Assemble your ingredients by arranging your sausage with even space between them, but remember that you don’t have to be a perfectionist!
  3. Replace the spinach with kale, collard greens, or your favorite leafy veggies.
  4. Convert this into a meatless casserole by substituting the sausage with vegetables like sweet peppers, onions, and mushrooms.
  5. Spruce things up by throwing in some Cheese: Cheddar, Gruyere, Swiss, Gouda, or Mozzarella pairs nicely.

Sausage Lover's Hashbrown Casserole Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes, thawed
  • handful fresh spinach
  • Salt & Pepper, to taste
Healthy Breakfast Sausage Potato Egg Recipe

Sausage Lover's Hashbrown Casserole

Sausage Lover's Hashbrown Casserole

Sausage Lover’s Hashbrown Casserole – This recipe is what you make for breakfast, lunch or dinner when you need something quick, satisfying and healthy! If you’re a fan of sausage and potatoes you will definitely love this! Whole30. Paleo. Gluten-free.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 50 minutes minutes
Total Time: 1 hour hour
Course: Breakfast, Lunch
Cuisine: American
Keyword: Egg, Meal Prep, Sausage
Servings: 6 slices
Calories: 258kcal
Author: Nick Quintero

Ingredients

  • 4-6 sausages
  • 6 large eggs
  • 1 ⅓ cup egg whites
  • 4 cups shredded potatoes
  • 1 cup Spinach
  • salt & pepper, to taste
  • oil for coating pan
Get Recipe Ingredients

Instructions

  • Pre-heat oven to 350 degrees F
  • Coat a 9x13 inch baking dish with non-stick spray or oil
  • Saute sausage in a non-stick pan, if desired. If using pre-cooked sausage this isn't necessary. However, I liked the flavor from the cooked sausage.
  • Whisk together eggs and egg whites
  • Add in sausage, shredded potatoes and spinach
  • Mix well
  • Pour into baking pan
  • Bake for about 45 - 50 minutes or until the middle is set
  • Serve hot, warm or cold.

Video

Notes

Nutrition for 1 out of 6 large pieces:
12.8g Fat, 13g Carbs, 22.8g Protein
 
WW Smart Points= Green:8  Blue:6  Purple:4

Nutrition

Serving: 1slice | Calories: 258kcal | Carbohydrates: 13g | Protein: 22.8g | Fat: 12.8g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Sheet Pan Philly Cheesesteak - Easy Dinner Meal Prep

December 16, 2024 by Nick Quintero Leave a Comment

Sheet Pan Philly Cheesesteak

We bring you with this fun and easy lunch idea that your taste buds will love. It's our Sheet Pan Philly Cheesesteak meal prep recipe. Our deconstructed version of a Philly cheesesteak is a unique and healthy way to enjoy the much-loved deli favorite.

What makes Sheet Pan Philly Cheesesteak unique is removing the bread so you can enjoy it on a plate or bowl and easily take it with you on the go.

No mess and no gluten! We added a side of potato chips to make sheet pan Philly cheesesteak a substantial meal, and the chips add to the meal's textures and flavors. If this sounds interesting to you, keep reading so you can try this easy lunch idea yourself. 

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!

Let's be honest, is there anything better than a "fresh from the deli" Philly Cheesesteak sandwich? Tender meat, savory veggies like mushrooms, onions, and peppers, plus lots of cheese? Not much that we can say for sure!

Grabbing a deli sandwich doesn't always align with our lifestyle, though. If we are trying to save money, eat better, hit our macros, or reduce sodium, then meal prepping is always a better option. But that doesn't mean that eating better has to be boring. This Sheet Pan Philly Cheesesteak recipe made with lean and affordable sirloin strip steak proves that point!

One pan. Good-for-you ingredients like protein from lean meat, veggies, and healthy fats from avocado oil and cheese. Macro friendly. It still contains all the flavors of your favorite sub, sans the bread, extra sodium, and fat. We even added in some kettle cooked chips on the side to make it feel more like a deli-style meal.

Sheet Pan Philly Cheesesteak

If you are following a low-carb or keto lifestyle, feel free to leave off the chips and serve yourself up an extra serving of the main event, the Philly Cheesesteak.

The star of this dish is the sirloin steak. We opted to use this cut because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! Those savory and umami flavors are what make this one-pan meal prep taste like a deli-style meal Monday through Thursday!

You can have this meal prep ready in under 30 minutes, which means less time in the kitchen and more time enjoying these warm summer days!

Sheet Pan Philly Cheesesteak

How long will Sheet Pan Philly Cheesesteak last for?

Philly cheesesteak will last for 3 to 4 days when properly stored in the fridge. Store your leftovers and planned sheet pan Philly cheesesteak meals in shallow, airtight containers. 

Can Sheet Pan Philly Cheesesteak be frozen?

Yes. If you plan on freezing your cooked sheet pan Philly cheesesteak meal, don't cook it thoroughly. That way, when you reheat the meal, it tastes fresh - the steak won't be tough and your vegetables won't be soggy. You can store the Philly cheesesteak meal in gallon freezer bags or covered airtight containers. 

Sheet Pan Philly Cheesesteak Ingredients:

  • 1 lb. Sirloin Strip Steak, excess fat trimmed 
  • 4 Slices Provolone Cheese 
  • 3 Medium Bell Peppers, sliced 
  • ½ Medium Yellow Onion, sliced  
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips 
  • 1.5 cups Sliced Baby Bella Mushrooms 
  • 2 Tbsp. Avocado Oil 
  • 2 Tbsp. Worcestershire Sauce, gluten free 
  • 1 Tbsp. Garlic Powder 
  • 1 Tbsp. Italian Parsley 
  • 1 tsp. Himalayan Pink Salt 
  • 1 tsp. Ground Black Pepper 
Sheet Pan Philly Cheesesteak

How do you make Sheet Pan Philly Cheesesteak?

Now you're ready to cook up some hearty cheesesteak goodness? Awesome! The recipe is simple and you'll have four delicious lunches in less than 45 minutes. So get your ingredients together and let's get started!

First things first, preheat your oven and line a sheet pan with parchment paper. Then grab a small bowl to whisk your sauce ingredients together. The Worcestershire sauce and seasonings go over the steak and veggies after you place them on the sheet pan. Toss the veggies in the sauce until fully coated so you don't miss out on each flavorful bite! Now your steak is ready to cook in the oven. 

Put the steak and veggies in your preheated oven to cook for 15 minutes, followed by 5 minutes of broiling to caramelize the veggies. After cooking and broiling, remove the steak from the oven and let the steak rest before slicing it into strips. All that's left to do is slice the steak and top with cheese. 

We all know that a Philly wouldn't be a Philly without melted cheese, so pop the cheese-covered steak strips in the oven and broil for 5 minutes. Once the cheese melts all over the steak, garnish your sheet pan Philly cheesesteak meal with fresh parsley. 

Sheet Pan Philly Cheesesteak

How to portion Sheet Pan Philly Cheesesteak?

Since we're serving this easy lunch idea with potato chips, you need to keep the chips separate from the cheesesteak so they don't get soggy. You need four dual-compartment meal prep containers like these. Put your Philly cheesesteak in the bigger compartment and your chips in the other compartment. However, we suggest adding the chips the day you plan on enjoying this meal. 

Sheet Pan Philly Cheesesteak

More sheet pan meal prep recipes:

  • Sheet Pan Salmon Fajitas
  • Sheet Pan Shrimp Fajitas
  • Sheet Pan Marmalade Sausage Meal Prep
  • Sheet Pan Chicken Fajitas

And check out 35 Sheet Pan Meal Prep Recipes (That Will Change Your Life) for a mix of breakfast, lunch, dinner, and dessert meal prep ideas. 

Sheet Pan Philly Cheesesteak

Other tips for making Sheet Pan Philly Cheesesteak:

  • Don't overcrowd your sheet pan so everything cooks thoroughly. The ideal size sheet pan to use is 13x18". 

  • We opted to use this cut of sirloin because it is affordable, lean, and will cook fairly quickly. Plus, the sirloin will bring a great flavor that compliments the veggies so well! You can also use rib-eye. 

  • Ask your butcher for thin cuts of steak. 

  • Season your steak before cooking. Let the seasoning marinate by putting the steak in the fridge for at least one hour. 


Sheet Pan Philly Cheesesteak

Visit www.BeefItsWhatsForDinner.com for more recipes and easy meal prep inspiration! 

Sheet Pan Philly Cheesesteak

Sheet Pan Philly Cheesesteak

This delicious, gluten free twist packs tons of nostalgic and classic Philly cheesesteak flavors that are sure to satisfy!
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: Beef, dinner, gluten free, lunch, Meal Prep, Steak
Servings: 4 meals
Calories: 561kcal
Author: Nick Quintero

Equipment

  • sheet pan

Ingredients

  • 1 lb. Sirloin Strip Steak excess fat trimmed
  • 4 Slices Provolone Cheese
  • 3 medium Bell Peppers sliced
  • ½ medium Yellow Onion sliced
  • 4 cups Salt and Pepper Kettle-cooked Potato Chips
  • 1.5 cups Sliced Baby Bella Mushrooms
  • 2 Tbsp. Avocado Oil
  • 2 Tbsp. Worcestershire Sauce gluten free
  • 1 Tbsp. Garlic Powder
  • 1 Tbsp. Italian Parsley
  • 1 tsp. Himalayan Pink Salt
  • 1 tsp. Ground Black Pepper
Get Recipe Ingredients

Instructions

  • Preheat oven to 350℉ and line a large sheet pan with parchment paper. Set aside.
  • In a small bowl, whisk together avocado oil, Worcestershire sauce, and seasonings until well-combined. Set aside.
  • Place sirloin in center of sheet pan and disperse veggies around sirloin, in an even layer.
  • Pour over sauce mixture, then gently toss veggies and coat sirloin all over in sauce.
  • Place on middle rack of oven and let cook ~15 minutes.
  • Then, turn broiler on and place on upper rack — let broil ~5 minutes or until veggies and sirloin have browned. Let meat rest ~3 minutes, then slice into thin strips.
  • Next, place cheese slices over top and return to broiler for ~5 minutes or until cheese has melted. Garnish with fresh parsley.
  • Serve with side of chips, store, and enjoy!

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 23.9g | Protein: 31.7g | Fat: 36.6g | Fiber: 2.6g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

High Protein Meal Prep: Creamy Spinach Turkey Meatballs

December 21, 2024 by Nick Quintero Leave a Comment

Creamy Spinach Turkey Meatballs in containers

If you're' looking for a meal prep recipe that’s hearty, flavorful, and packed with protein? These Creamy Spinach Turkey Meatballs are the perfect solution.

With tender turkey meatballs smothered in a rich, creamy sauce made with spinach and sundried tomatoes, this dish is not only delicious but also easy to prepare.

Whether you’re aiming to hit your protein goals or just want a comforting meal to enjoy throughout the week, this recipe has you covered.

Why This Recipe Works for Meal Prep

Meal prepping is all about creating meals that are easy to portion, reheat well, and keep you satisfied—and these turkey meatballs check all the boxes. The high-protein content makes them ideal for post-workout recovery or staying energized during busy days, and the creamy sauce ensures they stay moist and flavorful even after reheating. Pair them with your favorite base, like brown rice, quinoa, or zucchini noodles, for a complete and balanced meal.

Ingredients for Creamy Spinach Turkey Meatballs

Here’s what you’ll need to make this high-protein meal prep recipe:

  • For the Meatballs
    • 2 lb Ground Turkey
    • ½ cup shredded mozzarella
    • 4 cloves garlic, minced
    • ½ teaspoon red crushed pepper
    • 1 crumbled bouillon cube
    • Salt and pepper, to taste
    • 1 cup fresh chopped parsley
  • For the Sauce
    • 2 teaspoons olive oil
    • 1 small yellow onion, diced
    • ⅓ cup beef broth
    • 5 oz jar Sundried Tomatoes
    • 1 ¾ cups heavy cream
    • 3 cups spinach
    • ½ cup parmesan

How to Make Creamy Spinach Turkey Meatballs

Follow these steps to whip up this protein-packed dish:

  1. Prepare the Meatballs
    In a large mixing bowl, combine the ground turkey, mozzarella, minced garlic, crushed red pepper, bouillon cube, parsley, salt, and pepper. Mix thoroughly until all the ingredients are well combined. Form the mixture into 12 large meatballs and set them aside on a plate.
  2. Cook the Meatballs
    Heat a large skillet over medium heat and add olive oil. Place the meatballs in the skillet and cook for 8-10 minutes, turning occasionally, until they are browned and cooked through. Remove the meatballs from the skillet and set aside. (Don’t clean the skillet—you’ll use it for the sauce!)
  3. Make the Sauce
    In the same skillet, add a little more olive oil and the diced onion. Sauté until the onion is translucent, then add the sundried tomatoes, beef broth, and heavy cream. Stir the mixture and let it simmer for 2-3 minutes. Add the spinach and parmesan, stirring until the spinach wilts and the sauce thickens slightly.
  4. Combine and Serve
    Return the cooked meatballs to the skillet and gently toss them in the creamy spinach sauce until coated. Allow everything to simmer for another minute to blend the flavors.
  5. Portion for Meal Prep
    Divide the meatballs and sauce into four meal prep containers, pairing them with your favorite base. Brown rice, quinoa, or even zucchini noodles work beautifully with this dish.

Storage and Reheating Tips

  • Storage: Place the meal prep containers in the refrigerator for up to 4 days.
  • Reheating: Warm the meatballs and sauce in the microwave or on the stovetop until heated through. Add a splash of broth or cream if the sauce thickens too much during storage.

More High-Protein Recipes to Try

Looking for more meal prep inspiration? Check out these other protein-packed recipes:

  • 24 Best High Protein Dinner Meal Prep Recipes for 2024
  • 23 High Protein Chicken Meal Preps
  • 30-Minute High-Protein Pasta and Broccoli Meal Prep
  • Chicken Marsala Meatballs
  • Cheesy Keto Chicken Meatballs

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn’t have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation. Ready to give it a try? Let us know how it turns out!

Can I use a different type of meat?

Yes, you can! While ground turkey is a lean and high-protein option, you can substitute it with ground chicken, beef, or pork depending on your preference. Just note that fattier meats like beef or pork may make the dish a bit richer.

How can I make this recipe dairy-free?

To make this recipe dairy-free:
Substitute the mozzarella with a dairy-free shredded cheese alternative.
Use full-fat coconut milk or cashew cream instead of heavy cream.
Replace the parmesan with nutritional yeast for a cheesy flavor.

What can I use instead of sundried tomatoes?

If you don’t have sundried tomatoes on hand, you can:
Use roasted red peppers for a slightly sweeter flavor.
Dice fresh tomatoes and sauté them with a bit of olive oil for a fresher, lighter alternative.

How do I keep the meatballs from falling apart?

Make sure you thoroughly mix the ingredients, especially the mozzarella, which helps bind the meatballs.
Handle the meatballs gently and avoid overmixing, which can make them too dense.
If your mixture seems too wet, add a tablespoon of breadcrumbs or almond flour to help bind it.

Can I freeze these meatballs?

Yes! Cook the meatballs as directed and let them cool completely. Store them in an airtight container or freezer bag for up to 3 months. When ready to use, defrost overnight in the fridge and reheat in the sauce.

What can I serve these meatballs with?

Here are some great pairing options:
Grains: Brown rice, quinoa, or farro.
Low-carb options: Zucchini noodles, cauliflower rice, or mashed cauliflower.
Vegetables: Roasted broccoli, steamed green beans, or sautéed asparagus.

Creamy Spinach Turkey Meatballs in containers

Creamy Spinach Turkey Meatballs

This Creamy Spinach Turkey Meatballs recipe proves that meal prep doesn’t have to be boring or repetitive. With its savory flavors and creamy texture, this dish is sure to become a staple in your weekly rotation.
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Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American, Italian
Keyword: ground turkey, Meatballs
Servings: 4 servings
Calories: 826kcal
Author: Nick Quintero

Ingredients

  • 2 lb Ground Turkey
  • ½ cup mozzarella shredded
  • 4 cloves garlic
  • ½ teaspoon red crushed pepper
  • 1 ea beef bouillon cube crumbled
  • Salt and pepper to taste
  • 1 cup parsley chopped
  • 2 teaspoons olive oil
  • 1 ea yellow onion small, diced
  • ⅓ cup beef broth
  • 5 oz Sundried Tomatoes
  • 1 ¾ cups heavy cream
  • 3 cups spinach
  • ½ cup parmesan
Get Recipe Ingredients

Instructions

  • In a large mixing bowl, combine the turkey, mozzarella, minced garlic, seasoning, bouillon cube, chopped parsley.
  • Mix together completely and then form into 12 large meatballs.
  • Place on a separate plate.
  • Heat a large skillet over medium heat with olive oil and place the meatballs on there.
  • Cook for 8-10 minutes or until the meatballs have cooked through completely.
  • Remove them from the skillet and set to the side. (Do not clean the skillet.)
  • Add in olive oil and the diced onion.
  • Let that sauté and then add in the sun dried tomatoes, broth, heavy cream, and spinach.
  • Mix together and let simmer for 2-3 minutes.
  • Potion out into 4 meal prep containers with your favorite base.
  • I’m using a brown rice and quinoa mix.

Nutrition

Serving: 1meal | Calories: 826kcal | Carbohydrates: 26g | Protein: 71g | Fat: 52g | Saturated Fat: 29g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.04g | Cholesterol: 262mg | Sodium: 635mg | Potassium: 2243mg | Fiber: 6g | Sugar: 17g | Vitamin A: 5537IU | Vitamin C: 42mg | Calcium: 384mg | Iron: 7mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Candied Nut Mix for the Holidays

December 11, 2024 by Meal Prep Mondays Leave a Comment

candied-mixed-nuts-on-a-sheet-pan-1

When you’re looking for the perfect combination of sweet, salty, and crunchy, these Sweet and Spiced Mixed Nuts deliver in every way.

Whether you’re serving them at a holiday gathering, packing them up as a thoughtful gift, or simply enjoying them as a snack, this recipe is easy, versatile, and utterly addictive.

Who would have thought meal prepping could be used for holiday gift giving?  🙋‍♂️ This guy!

Save time and money by making the most delicious candied nut mix ever in a big batch.  Plus, anyone could just go to the store and buy something, but there is something special about handmade gifts.  Especially ones that you can eat.

This candied nut mix for the holidays made a perfect Christmas gift for the foodie in your family.  BONUS, use the FoodSaver Handheld Vacuum Sealer or larger unit with handheld to make sure these nuts stay fresh for a long time.

Why You’ll Love This Recipe

  • Quick and Easy: Ready in just 30 minutes, this recipe is perfect for busy days or last-minute gatherings.
  • Healthy-ish: Using Swerve sugar substitutes keeps the sweetness without adding extra calories.
  • Customizable: Use your favorite nut mix or switch up the spices to suit your preferences.
candied mixed nuts on a sheet pan

Tips for Perfect Sweet and Spiced Nuts

  • Choose Your Nuts Wisely: Raw, unsalted nuts work best for this recipe. Customize with your favorites, or stick to a classic mix of almonds, pecans, cashews, and walnuts.
  • Don’t Skip the Egg White: The egg white helps the sugar mixture stick to the nuts and gives them that irresistible crunchy coating.
  • Watch the Oven: Nuts can burn quickly, so keep an eye on them during the second bake.

How to Store

I will usually just store these in an airtight container, or vacuum sealed bag, at room temperature for up to 2 weeks. I don't think you'll have these around too long, but if you do want to batch prep these then you can freeze them in a sealed bag or container for up to 3 months. Just be sure to thaw them before serving.

candied mixed nuts gift

Frequently Asked Questions

1. Can I use regular sugar instead of Swerve?
Yes! If you’re not avoiding sugar, substitute Swerve with regular granulated sugar and brown sugar in the same quantities.

2. Can I make this recipe vegan?
Absolutely! Replace the egg white with a flaxseed egg or aquafaba for a plant-based version.

3. Can I add other spices?
Of course! Try adding nutmeg, ginger, or a pinch of cayenne for an extra flavor twist.


More Recipes You’ll Love

  • Honey Roasted Almonds
  • Spicy Maple Pecans
  • Savory Herb-Seasoned Mixed Nuts

These Sweet and Spiced Mixed Nuts are the perfect blend of crunchy, sweet, and salty—ideal for holiday gatherings, gifting, or just snacking. Give them a try and let me know how they turn out! 🥜

Easy Candied Mixed Nuts

How the Make Candied Mixed Nuts - Easy mixed nuts gift that you could quickly put together for the holidays.
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Prep Time: 5 minutes minutes
Cook Time: 30 minutes minutes
Course: Snack
Cuisine: American
Keyword: Nuts
Servings: 6 servings
Calories: 478kcal
Author: Meal Prep Mondays

Ingredients

  • 3 cups raw mixed nuts almonds, pecans, cashews, and walnuts
  • 1 egg white
  • 1 tablespoon water
  • ⅔ cup Swerve sugar
  • ⅓ cup Swerve brown sugar
  • 1 tablespoon cinnamon
  • 1 teaspoon salt
Get Recipe Ingredients

Instructions

  • Preheat the oven to 300.
  • Line a baking sheet with foil or parchment.
  • In a large bowl, combine the nuts.
  • Whisk the egg white and water together, pour the mixture over the nuts, and toss to coat.
  • In a small bowl, whisk together the sugar, brown sugar, cinnamon, and salt.
  • Toss the sugar mixture with the nuts. Spread the nuts out on the prepared baking sheet into an even layer.
  • Bake 15 minutes, then toss the nuts and return to the oven for another 15 minutes.
  • Let cool before breaking into clusters.

Video

Nutrition

Serving: 0.5cup | Calories: 478kcal | Carbohydrates: 52g | Protein: 13g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 23g | Sodium: 400mg | Potassium: 452mg | Fiber: 7g | Sugar: 12g | Vitamin A: 15IU | Vitamin C: 0.3mg | Calcium: 74mg | Iron: 3mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Candied Mixed Nuts Holiday Gift

Thank you to Foodsaver® for sponsoring this recipe, and thank YOU for supporting the brands that help make Meal Prep Mondays possible. All opinions are my own. #FoodSaverAmbassador

Air Fried Crispy Chicken

January 26, 2023 by Nick Quintero Leave a Comment

Air Fried Crispy Chicken

Are you obsessed with air frying? We are! Our air fried crispy chicken with potatoes and Brussels sprouts is another quick and delicious air fryer meal prep recipe we came up with.

The feeling of enjoying savory, juicy, and tender air fryer crispy chicken is unexplainable! If you want to delight in a succulent piece of chicken, an air fryer will make this possible in the shortest time (don’t worry - you can make this meal without an air-fryer). 

Air fryer meals have swept the culinary world by storm. They cook food evenly and quickly while offering extra juiciness and crispy crusts without soaking in oil. Air-fryer cooking reduces your caloric intake by 70 to 80 percent!

Air Fried Crispy Chicken

Ditch the oil and make this air-fried pecan chicken coated in a spicy herb-infused pecan breading. A side of crispy Brussels sprouts and potatoes add staying power and fiber.  

How long will Air Fried Crispy Chicken last for?

Air fryer crispy chicken will last in the fridge for 3-4 days while still maintaining its freshness and flavors. To maintain freshness, store this air fryer meal prep recipe in our three-compartment Good Cook® meal prep container. 

Can Air Fried Crispy Chicken be frozen?

Air fried crispy chicken can last in the freezer for up to 4 months. Air fried crispy chicken is ideal for freezing using our freezer-friendly meal prep containers. The frying process releases all moisture making it possible for the chicken to preserve its nutrients and lock in the flavors. You can also use a shallow, heavy-duty freezer bag to ensure the chicken pieces don't overlap to maintain their shapes. When you’re ready to enjoy air fried crispy chicken, thaw the chicken in the refrigerator, then reheat in the oven to enjoy the crispy skin.

Air Fried Crispy Chicken

Air Fried Crispy Chicken Ingredients:

For Chicken  

  • 2 large boneless skinless chicken breasts  
  • 2 large eggs  
  • 1 cup Paleo Powder

For Serving 

  • 2 tablespoon olive oil  
  • ½ teaspoon sea salt  
  • ¼ teaspoon black pepper  
  • 1 lb. Brussels sprouts, ends removed  
  • ½ lb. baby golden potatoes  
Air Fried Crispy Chicken

How do you make Air Fried Crispy Chicken?

This air fryer meal prep recipe is relatively easy because the air fryer does most of the work. Even the rack in the air fryer takes things up a notch by ensuring the chicken gets crispy at the bottom without flipping. The only thing you’re doing is slicing and seasoning the food, and that only takes 15 minutes. 

Air Fried Crispy Chicken

The air fryer will do all of the work, but the chicken breasts will take the longest to cook. We’ll cook the sprouts and potatoes first, as you’ll just place them aside when they’re cooked. Start by placing the Brussels sprouts and potato halves in the air fryer's basket. Drizzle everything with olive oil and sprinkle sea salt and pepper on top. Set your air fryer to 350 degrees Fahrenheit and cook for 20 minutes, shaking the basket after 10 minutes to ensure all ingredients cook evenly. Once done, put the veggie mixture into a bowl. Cover the bowl to keep the food warm. Now, it’s time to cook the chicken. 

Slice chicken breasts lengthwise through the side to create 4 pieces. Blot excess moisture from the sliced chicken breasts using a paper towel. This is the secret to a crispy, golden brown chicken skin. Don’t skip blotting the chicken! Next, crack the eggs carefully and put the yolks and egg whites in a shallow bowl. Beat the eggs thoroughly. Then, take your Paleo powder and put some into a shallow dish for dredging. Dip a piece of chicken breast in the egg and allow excess to drip off to make sure the powder sticks. Then dredge the chicken in Paleo powder on both sides and place in the air fryer. Cook two pieces at a time at 370 degrees Fahrenheit for 18-20 minutes until done. Repeat the same process with the remaining two pieces.

Air Fried Crispy Chicken

How to portion Air Fried Crispy Chicken

Your air fryer crispy chicken meal will adequately fit in our white MPOF containers. Divide the potatoes and Brussels sprouts between the smaller compartments (1 cup each). Place one piece of air fried crispy chicken in the bigger compartments. There's nothing much left to do other than dig in and enjoy your gluten-free chicken with an exterior crisp that's packed with staying power and fiber!

Swaps and Alterations:

Also, if you're gluten-free, you probably already have the ingredients on hand to make your own breading, here's How to Make Gluten-Free Breading.

More Chicken Air Fryer meal prep recipes:

  • Air Fryer Garlic Parmesan Chicken Wings
  • Air Fryer Chicken Parmesan
  • Chicken Carnitas Nachos
  • Air Fried Chicken Schnitzel
  • Air Fryer Firecracker Chicken
Air Fried Crispy Chicken

Other tips for making Air Fried Crispy Chicken:

  • Slicing, blotting, and seasoning the chicken breasts ahead of time will shorten your entire cooking time. Plus, your chicken will marinate in the seasonings overnight. You can use lemon pepper, Cajun, or any other flavor you like
  • Substitute Brussels sprouts with veggies that cook fast, such as zucchini, bell pepper, broccoli, or string beans. Pop them in the air fryer like you did the sprouts. Yum!
  • You can use chicken drumsticks in place of chicken breasts, or even wings! 
  • If you don’t have an air fryer, cook the crispy chicken in the oven. Doing so will yield the same results.
Air Fried Crispy Chicken

Air Fried Crispy Chicken

Ditch the oil and make this air-fried pecan chicken coated in a spicy herb-infused pecan breading. A side of crispy Brussels sprouts and potatoes add staying power and fiber. 
Print Recipe Pin Recipe Rate Recipe
Prep Time: 15 minutes minutes
Cook Time: 1 hour hour
Total Time: 1 hour hour 15 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: American
Keyword: air fryer, Chicken, dinner, gluten free, lunch, paleo
Servings: 4 meals
Calories: 481kcal
Author: Nick Quintero

Ingredients

For Chicken

  • 2 large boneless skinless chicken breasts about 1 pound
  • 2 large eggs
  • 1 cup Paleo Powder Pecan

For Serving

  • 2 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 lb. Brussels sprouts ends removed
  • ½ lb. baby golden potatoes
Get Recipe Ingredients

Instructions

  • Place Brussels sprouts and potatoes in the basket of the air fryer. Drizzle with olive oil, sea salt, and pepper. Air fry at 350ºF for 20 minutes, shaking the basket after 10 minutes for even cooking. Transfer to a bowl and cover to keep warm.
  • Slice chicken breasts lengthwise through the side to create 4 pieces. Blot excess moisture from chicken breasts with a paper towel.
  • Add eggs to a shallow bowl and beat. Add Paleo Powder to a shallow dish. Dip a chicken breast in egg and allow excess to drip off. Dredge in Paleo powder on both sides and place in the air fryer basket. Air fry 2 pieces at a time at 370ºF for 18-20 minutes. Repeat with the remaining 2 pieces.
  • Place 1 chicken breast in large compartments of 4 white MPOF containers. Divide Brussels sprouts and potatoes between the remaining 2 smaller compartments.

Nutrition

Serving: 1meal | Calories: 481kcal | Carbohydrates: 25g | Protein: 39g | Fat: 20g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
Air Fried Crispy Chicken

10-Ingredient Cajun Dirty Rice with Shrimp

April 2, 2023 by Nick Quintero Leave a Comment

Thank you to VeeTee Rice for sponsoring this 10-Ingredient Cajun Dirty Rice with Shrimp post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own. 

10-Ingredient Cajun Dirty Rice with Shrimp

This whole grain recipe is full of fiber, protein, and low in sodium with only 10-ingredients! Best of all, it’s ready to eat in 30 minutes. 

10-Ingredient Cajun Dirty Rice with Shrimp

Who doesn't love a simple and affordable meal prep recipe that works for weekday lunches of a fast weeknight meal? We can say with 110% confidence that we do, and we know many of you do too! That's why we love using VeeTee rice in so many of our meal prep dishes! The rice is ready in just minutes in your microwave! Add in a few other ingredients like ground beef, veggies, and shrimp, and you have a complete meal ready in less than 30 minutes! 

If that doesn't win you over, we don't know what will! 

10-Ingredient Cajun Dirty Rice with Shrimp

VeeTee Rice is our go-to brand for pre-cooked rice for many reasons! It is available at a wide variety of retailers nationwide (we grab it at Stop & Shop) or online! Plus, they have so many varieties! We used their brown rice with quinoa in this dish, but you could use their basmati rice in a dish like this or their whole grain rice in a dish like this. Wherever you would use rice or a grain, VeeTee has you covered! 

10-Ingredient Veetee Cajun Dirty Rice with Shrimp  Ingredients:

  • 1 tablespoon unsalted butter  
  • ½ cup finely chopped green bell pepper  
  • ½ cup finely chopped sweet white onion  
  • ½ cup finely chopped celery  
  • ½ lb. 96% lean ground beef  
  • 2 packages VeeTee brown rice with quinoa  
  • 1 cup low sodium chicken stock 
  • 4 oz. medium peeled/deveined shrimp, thawed  
  • 2 teaspoon Cajun seasoning  
10-Ingredient Cajun Dirty Rice with Shrimp

For Serving 

  • 1 tablespoon unsalted butter  
  • 8 cups chopped collard greens  
  • Sea salt and pepper to taste  
10-Ingredient Cajun Dirty Rice with Shrimp
10-Ingredient Cajun Dirty Rice with Shrimp

10-Ingredient Cajun Dirty Rice with Shrimp

Spice up dinner with this cajun dirty rice that feeds big appetites without a high-calorie count. This whole grain recipe is full of fiber, protein, and low in sodium with only 10-ingredients! Best of all, it’s ready to eat in 30 minutes.
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Prep Time: 10 minutes minutes
Cook Time: 19 minutes minutes
Total Time: 29 minutes minutes
Course: dinner, Lunch, Main Dish
Cuisine: Mexican, Spanish
Diet: Gluten Free
Keyword: Beef, dinner, gluten free, low calorie, lunch, main dish, Shrimp, under 400 calories
Servings: 4 meals
Calories: 410kcal
Author: Nick Quintero

Ingredients

  • 1 tablespoon unsalted butter
  • ½ cup finely chopped green bell pepper
  • ½ cup finely chopped sweet white onion
  • ½ cup finely chopped celery
  • ½ lb. 96% lean ground beef
  • 2 packages VeeTee Brown Rice with Quinoa
  • 1 cup low sodium chicken stock
  • 4 oz. medium peeled/deveined shrimp thawed
  • 2 teaspoon Cajun seasoning

For Serving

  • 1 tablespoon unsalted butter
  • 8 cups chopped collard greens
  • Sea salt and pepper to taste
Get Recipe Ingredients

Instructions

  • Melt butter over medium heat in a large skillet. Add green pepper, onion, and celery. Sauté for 5 minutes stirring occasionally. Add ground beef and use a spatula to break up into small crumbles. Cook 5 minutes longer uncovered.
  • Stir in Veetee rice and use a spatula to break up any large pieces. Stir in chicken broth, shrimp, and Cajun seasoning. Cover and cook for 6–7 minutes longer, until shrimp is fully heated through.
  • Divide Cajun rice between large compartments of 4 teal MPOF containers.
  • Wipe pan clean. Heat remaining butter over medium heat and add collard greens. Sauté for 6-7 minutes until greens are tender. Season with salt and pepper.
  • Divide collard greens between 4 small compartments.

Video

Nutrition

Calories: 410kcal | Carbohydrates: 52g | Protein: 28g | Fat: 10g | Fiber: 5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
10-Ingredient Cajun Dirty Rice with Shrimp
10-Ingredient Cajun Dirty Rice with Shrimp

The Best Garlic Butter Steak Bites

December 10, 2024 by Nick Quintero Leave a Comment

When you’re craving a steak dinner but don’t want to spend hours in the kitchen, these Garlic Butter Steak Bites are the perfect solution. Tender, bite-sized pieces of steak are seared to golden perfection and tossed in a rich garlic butter sauce infused with shallots, garlic, and aromatic herbs. It's the ultimate combination of simplicity and indulgence.

Ingredients

  • 2 ribeye steaks (or your preferred cut)
  • 1 teaspoon salt, pepper, and chili pepper flakes
  • 3 tablespoon butter
  • 1 large shallot, finely chopped
  • 1 tablespoon garlic, minced
  • 1 teaspoon dried herbs (parsley, garlic, crushed red pepper, oregano)

Instructions

  1. Prepare the Steak
    • Pat the ribeye steaks dry with a paper towel to remove excess moisture.
    • Cut the steaks into bite-sized cubes and season generously with salt, pepper, and chili pepper flakes.
  2. Sear the Steak
    • Heat a large skillet over medium-high heat. Once hot, add a tablespoon of butter and swirl to coat the pan.
    • Add the steak cubes in a single layer, making sure not to overcrowd the pan. Sear for 2-3 minutes on each side until the cubes are golden brown and cooked to your preferred doneness. Remove the steak bites from the pan and set aside.
  3. Prepare the Garlic Butter Sauce
    • Lower the heat to medium and add the remaining butter to the skillet.
    • Toss in the chopped shallots and minced garlic, stirring frequently until fragrant and softened, about 2 minutes.
    • Add the dried herbs and stir to combine.
  4. Combine and Serve
    • Return the steak bites to the skillet and toss them in the garlic butter sauce until fully coated.
    • Remove from heat and serve immediately.

Why You’ll Love Garlic Butter Steak Bites

  • Quick and Easy: Ready in under 30 minutes, this dish is perfect for busy weeknights.
  • Versatile: Pair with roasted veggies, mashed potatoes, or a crisp side salad for a complete meal.
  • Flavor-Packed: The combination of garlic, butter, and herbs elevates every bite to steakhouse-quality deliciousness.

FAQS

Can I use a different cut of steak?

Yes! While ribeye provides tender, juicy bites, you can also use sirloin, tenderloin, or strip steak for this recipe.

How do I prevent the steak bites from overcooking?

Sear the steak cubes over high heat and avoid crowding the pan to ensure even browning. Remove them as soon as they’re cooked to your liking.

Can I make this dairy-free?

Absolutely. Swap the butter for a dairy-free alternative like vegan butter or olive oil for a dairy-free version.

Ways to Serve Garlic Butter Steak Bites

  • Creamy Mashed Potatoes: A classic pairing to soak up the garlic butter sauce.
  • Garlic Green Beans: A fresh and crunchy side to balance the richness.
  • Parmesan Risotto: If you’re feeling indulgent, this creamy side dish is a winner.
  • White Rice: Serve on top of white rice (or other healthy alternatives) and don't forget to add the drippings
  • Over Eggs: Pair these steak bites with scrambled or over-easy eggs for a great steak and egg breakfast.

How to Store Garlic Butter Steak Bites

Refrigerating: Place the cooled steak bites in an airtight container and refrigerate for up to 3-4 days.
Freezing: For longer storage, transfer them to a freezer-safe container or bag and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.


How to Reheat Garlic Butter Steak Bites

Stovetop: Reheat in a skillet over medium heat with a small pat of butter. Stir frequently to prevent overcooking.
Microwave: Heat on a microwave-safe plate in short 30-second bursts, stirring in between, to ensure even warming.
Oven: Place in a covered oven-safe dish and reheat at 300°F for 10-15 minutes, or until warmed through.

More Delicious Beef Recipes

If you’re a fan of steak bites, here are more mouthwatering beef recipes to try:

  • Beef and Broccoli Stir-Fry: A takeout favorite made healthier at home.
  • Slow Cooker Beef Stew: A comforting classic perfect for chilly evenings.
  • Korean Beef Bowls: Sweet and savory ground beef over rice with quick-pickled veggies.
  • BBQ Beef Sliders: Perfect for game day or casual gatherings.
  • Steak Fajitas: Juicy strips of steak with sizzling peppers and onions.

These Garlic Butter Steak Bites are proof that you don’t need complicated recipes to enjoy a restaurant-worthy meal at home.

Let me know in the comments how you customize your steak bites, and check out more beef recipes for endless inspiration! 🍴

Olive Garden Chicken Gnocchi Soup (Copycat Recipe)

December 5, 2024 by Nick Quintero Leave a Comment

Olive Garden Chicken Gnocchi Soup on spoon

There’s something magical about a warm, creamy soup on a chilly day, isn’t there? For me, this Chicken Gnocchi Soup brings back memories of cozy family dinners after a long week. We didn’t eat out often, but when we did, Olive Garden’s endless soup, salad, and breadsticks were always a favorite treat.

This recipe captures all the comforting, creamy goodness of their famous soup—right in your own kitchen. It’s simple, versatile, and packed with flavor, yet easy enough to whip up on a weeknight.

Whether you’re making dinner for the family or meal-prepping lunches for the week, this recipe has you covered. Plus, it’s a budget-friendly alternative to dining out—without sacrificing any of that rich, restaurant-quality taste!

Healthier Italian Chicken and Gnocchi Soup

Ingredients:

  • 3-4 boneless, skinless chicken breasts (or thighs) - cooked and diced
  • 2 stalk of celery - chopped
  • ½ white onion, diced
  • 2 teaspoons garlic, minced
  • ½ cup carrots, chopped
  • ½ tablespoon olive oil (or cooking spray)
  • 3 cups low-sodium chicken broth (or no-salt-added)
  • Salt and pepper - to taste
  • 1 teaspoon thyme
  • 16 ounces potato or cauliflower gnocchi
  • 2 cup milk (or other plant-based milk of choice)
  • 1 cup heavy whipping cream (you can sub for greek yogurt as well)
  • 1 cup fresh spinach

Instructions:

  1. Heat olive oil (or spray) in a large pot over medium heat. Add celery, onions, garlic, and carrots. Sauté for 2-3 minutes until the onions are translucent.
  2. Add the cooked chicken, chicken broth, salt, pepper, and thyme. Bring to a boil, then gently stir in the gnocchi. Boil for 3-4 minutes longer before reducing the heat to a simmer, cooking for 10 minutes.
  3. Stir in the almond milk and Greek yogurt until well combined. Then add the spinach and cook for another 1-2 minutes until the spinach is tender.
  4. Taste and adjust seasoning with salt and pepper if needed. Serve hot and enjoy!

Notes:

  • Milk: To keep it creamy without adding extra fat, avoid using heavy cream. If a thicker texture is desired, add a little more Greek yogurt.
  • Gnocchi Swap: Whole wheat or cauliflower gnocchi will provide extra fiber and cut down on refined carbs.

Cooking Tips and Swaps

Here are some tips to help reduce the prep and cook times for this recipe:

  1. Use Pre-Cooked or Rotisserie Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken strips. Just shred or dice the meat, and you’re ready to go.
  2. Buy Pre-Chopped Vegetables: Opt for pre-chopped celery, onions, carrots, and even pre-minced garlic from the grocery store. This can save several minutes of chopping and dicing.
  3. Frozen Vegetables: Use frozen chopped onions, carrots, and spinach. They’re just as nutritious as fresh, and they’ll cook quickly, reducing the sautéing time.
  4. Cook Chicken in Advance: If you prefer cooking your chicken, prepare it ahead of time (like during a weekly meal prep) and store it in the fridge or freezer until ready to use.
  5. Use a Food Processor: If you prefer fresh veggies, use a food processor to quickly chop the celery, onions, and carrots. This will cut down on the prep time significantly.
  6. Quick-Cook Gnocchi: Some brands offer "quick-cook" gnocchi that can be ready in just 2 minutes. This can help reduce overall cooking time.
  7. Multi-Task: While sautéing the vegetables, prep the spinach, measure out your ingredients, or shred the chicken. This efficient use of time will speed up the process.
  8. Heat Broth Separately: Warm the chicken broth in a separate pot or microwave while sautéing the vegetables. This way, you can add hot broth directly to the pot, reducing the time it takes to bring everything to a boil.
Olive Garden Chicken Gnocchi Soup

FAQs

Can I use rotisserie chicken instead of cooking chicken breasts?

Absolutely! Rotisserie chicken is a great time-saving option. Simply shred or dice the cooked chicken and add it during Step 2 when the chicken is mixed with the broth and spices.

Can I make this soup dairy-free?

Yes! For a dairy-free version, substitute the milk with unsweetened almond milk or coconut milk, and use a dairy-free cream alternative, like cashew cream, in place of the heavy whipping cream.

Can I freeze this soup?

While you can freeze the soup, keep in mind that the gnocchi and cream may change texture after thawing. If you plan to freeze it, consider leaving out the gnocchi and cream until you’re ready to reheat and serve. Add them fresh during reheating for the best texture.

What can I use if I don’t have gnocchi?

If gnocchi isn’t available, you can use diced potatoes, small pasta like ditalini, or even rice for a different spin on this classic soup.

How do I thicken the soup if it’s too thin?

If your soup feels thinner than you'd like, mix 1 tablespoon of cornstarch or flour with 2 tablespoons of water to create a slurry. Stir it into the soup while it’s simmering and let it thicken to your desired consistency.

Suggested Recipes to Pair with This Soup

Looking for a complete meal or more recipes to round out your menu? Try these:

  • Brussels Sprouts Caesar Salad: A light, crisp side that complements the hearty soup.
  • Roasted Vegetables: Balance the richness of the soup with a tray of oven-roasted seasonal veggies.
  • Easy Homemade Breadsticks: Bring the full Olive Garden experience to your table with these buttery, soft breadsticks.

Easy Pork Breakfast Hash Recipe - AIP-Friendly

November 14, 2024 by Nick Quintero 2 Comments

AIP-Friendly Breakfast Hash

Looking for a flavorful, nutrient-packed breakfast that aligns with the Autoimmune Protocol?

This AIP-Friendly Breakfast Hash swaps traditional eggs for a medley of seasoned ground pork, sweet potatoes, kale, and brussels sprouts. Paired with fresh, seasonal fruit, this recipe is as satisfying as it is nourishing.

If you're searching for AIP recipes that are easy to make and versatile, this one is sure to become a favorite.

AIP-Friendly Breakfast Hash

This well-rounded breakfast ditches eggs in favor of herb-seasoned sausage, vegetables, and a side of seasonal fruit for an AIP Friendly breakfast that satisfies. Ground pork can be substituted with ground turkey, chicken, or beef. 

AIP-Friendly Breakfast Hash

AIP-Friendly Breakfast Hash Ingredients:

  • 2 tablespoon olive oil  
  • 3 cups peeled/diced sweet potatoes  
  • 1 lb. brussels sprouts, halved 
  • 2 cups chopped kale  
  • 1 lb. ground pork  
  • 1 tablespoon Paleo Powder AIP Seasoning  

For Serving 

  • 2 cups fresh cherries 
  • 2 cups diced pineapple  
AIP-Friendly Breakfast Hash

Instructions

  • Heat olive oil over medium-high heat in a large heavy pan or Dutch oven. Add sweet potatoes and Brussels sprouts and sauté for 10 minutes covered, stirring occasionally.
  • Move sweet potatoes and Brussels sprouts to one side and add pork to the pan. Use a spatula to break pork up into small pieces. Brown for 5 minutes. Sprinkle Paleo Powder Seasoning over pork and vegetables and stir well. Cook 7-10 minutes longer, uncovered until pork is cooked through and sweet potatoes are tender. Stir in kale and cook for 2 minutes to wilt.
  • Divide hash between large compartments of 4 MPOF teal containers and add cherries and pineapple to the small compartments. Refrigerate until serving.
AIP-Friendly Breakfast Hash

Commonly Asked Questions About This Recipe

What makes this recipe AIP-friendly?
This hash avoids common allergens like eggs, nightshades, and dairy, making it compliant with the Autoimmune Protocol. It focuses on whole, nutrient-dense foods to support overall health.

Can I substitute the ground pork?
Yes! Ground turkey, chicken, or beef work just as well. You can even use ground lamb for a richer flavor.

What if I don’t have Paleo Powder AIP Seasoning?
You can make your own blend with AIP-compliant spices like garlic powder, onion powder, dried rosemary, and thyme.

Can I make this recipe ahead of time?
Absolutely! Prepare the hash as instructed, then store it in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat to preserve texture and flavor.

Can I freeze this recipe?
Freezing is not recommended for this recipe due to the texture of the vegetables after thawing. It’s best to enjoy it fresh or within a few days.

What other AIP recipes pair well with this breakfast hash?
This hash pairs beautifully with other AIP recipes, such as roasted root vegetables, sautéed greens, or an AIP-friendly smoothie for a well-rounded meal.

AIP-Friendly Breakfast Hash

How to Store and Reheat

  • Refrigerator: Store leftovers in an airtight container for up to 3 days.
  • Reheating: Reheat in a skillet over medium heat, adding a splash of olive oil if needed, until warmed through. Avoid using a microwave, as it can affect the texture of the vegetables.
AIP-Friendly Breakfast Hash

Variations and Substitutions

  • Protein Swaps: Replace ground pork with turkey, chicken, or beef for a different flavor profile.
  • Vegetable Swaps: Use zucchini, spinach, or butternut squash in place of brussels sprouts and kale.
  • Fruit Options: Swap cherries and pineapple for in-season fruits like apples, berries, or mango.
  • Spice Customization: Experiment with other AIP-compliant seasonings to suit your taste.

Related AIP Recipes to Try

If you enjoyed this hash, check out these other AIP recipes for more inspiration:

  • AIP Friendly Breakfast Sausage
  • Sweet Potato Chicken Poppers
  • Italian Steak Salad
AIP-Friendly Breakfast Hash
AIP-Friendly Breakfast Hash

AIP Friendly Breakfast Hash 

This well-rounded breakfast ditches eggs in favor of herb-seasoned sausage, vegetables, and a side of seasonal fruit for an AIP Friendly breakfast that satisfies. Ground pork can be substituted with ground turkey, chicken, or beef.  
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 27 minutes minutes
Total Time: 37 minutes minutes
Course: Breakfast, brunch
Cuisine: American
Keyword: AIP, AIP Friendly, breakfast, brunch, gluten free, paleo, Pork, whole30
Servings: 4 meals
Calories: 530kcal
Author: Nick Quintero

Ingredients

  • 2 tablespoon olive oil
  • 3 cups peeled/diced sweet potatoes
  • 1 lb. brussels sprouts halved
  • 2 cups chopped kale
  • 1 lb. ground pork
  • 1 tablespoon Paleo Powder AIP Seasoning

For Serving

  • 2 cups fresh cherries
  • 2 cups diced pineapple
Get Recipe Ingredients

Instructions

  • Heat olive oil over medium-high heat in a large heavy pan or Dutch oven. Add sweet potatoes and Brussels sprouts and sauté for 10 minutes covered, stirring occasionally.
  • Move sweet potatoes and Brussels sprouts to one side and add pork to the pan. Use a spatula to break pork up into small pieces. Brown for 5 minutes. Sprinkle Paleo Powder Seasoning over pork and vegetables and stir well. Cook 7-10 minutes longer, uncovered until pork is cooked through and sweet potatoes are tender. Stir in kale and cook for 2 minutes to wilt.
  • Divide hash between large compartments of 4 MPOF teal containers and add cherries and pineapple to the small compartments. Refrigerate until serving.

Video

Nutrition

Serving: 1meal | Calories: 530kcal | Carbohydrates: 46g | Protein: 26g | Fat: 28g | Fiber: 10g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Creamy Garlic Zoodles with Chicken

September 29, 2024 by Nick Quintero 2 Comments

Creamy Garlic Zoodles with Chicken

Creamy garlic zoodles with chicken is such a delicious and healthy meal prep you'll forget about pasta altogether. Gluten-free!

Zoodles are a quick way to mimic pasta without gluten and carbs, which makes them super helpful if you're on a paleo, keto, or gluten-free diet. (This recipe is not paleo, for the record; it has sour cream). And it's no wonder since they are easy to prep, cook quickly, and are fun to eat!

Zucchini has a mild flavor and so the zoodles take on whatever flavor profile you're craving, and right now, we are seriously craving these Creamy Garlic Zoodles with Chicken.

Cook this recipe all in one pan 'cause that's all you need, and that's our favorite way to meal prep. And it's under 400 calories, too, if that's something you're paying attention to.

Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken Ingredients:

  • 4–5 medium size zucchini
  • 1 ½ pounds chicken breast (boneless & skinless)
  • 1 cup low-fat sour cream 
  • 1 tablespoon minced garlic
  • 1 tablespoon avocado oil
  • ¼ cup water
  • 1 teaspoon salt
  • Black pepper, to taste

How to Make Creamy Garlic Zoodles with Chicken

First off, you'll need a spiralizer. It's a handy little tool that turns zucchini (and sweet potatoes for that matter) into noodles.

It will make short work of this meal prep. Once you have spiralized the zucchini, it's time to cook the chicken in a big skillet with some avocado oil, with the minced garlic. Then, after the chicken has cooked, you add the sour cream, salt, and pepper, along with the water, over very low heat, and you've got an instant sauce!

How to Store and Serve Creamy Garlic Zoodles with Chicken

This recipe stores well for meal prepping and reheats well, too; up to 3 or 4 days in the fridge. Once you've cooked it, just portion it out into airtight meal prep containers and keep it in the fridge.

Reheat it gently over low heat (you don't want to burn the garlic or the sauce) until it's hot all the way through, stirring to redistribute the sauce. You might need to add a little bit of water to thin it out and get the sauce to its proper consistency. 

We wouldn't advise freezing any aspects of this meal prep recipe. Between the watery zucchini and the creamy sauce, the texture would suffer. So, just plan to eat it up, and we don't think you'll have trouble with that. 

We like serving this with a really big green salad with lots of cucumbers, peppers, and tomatoes, and maybe a light vinaigrette to balance out the creamy vibes. A side of steamed veggies such as broccoli or green beans would also work, too. 

Substitutions and Alterations

  • You can easily make this dish with regular noodles if you like; rice noodles would keep it gluten-free, as would buckwheat (soba) noodles. It would also be delicious over rice. Whether that's brown, white, or cauliflower rice, that's your call. 
  • Shrimp would taste great in this dish, too, instead of chicken, and it would come together even faster. 
  • Swap plain Greek yogurt or regular plain yogurt for the sour cream. 
  • Make the whole dish dairy-free and vegan by using tofu (just make sure to sear it really well), and dairy-free/vegan versions of sour cream or yogurt. 

FAQs

Can I make this dish ahead of time?
Yes! This dish is perfect for meal prep and keeps well in the fridge for up to 3-4 days. Just store it in airtight containers and reheat gently to maintain the sauce’s creamy consistency.

Do I need a spiralizer to make zoodles?
A spiralizer is ideal, but if you don’t have one, you can use a julienne peeler or buy pre-spiralized zucchini from the store to save time.

Can I freeze this recipe?
Freezing is not recommended as the zucchini releases water, which affects the texture of both the zoodles and the sauce when thawed.

What’s the best way to reheat this dish?
Reheat gently over low heat, stirring frequently. If the sauce thickens too much, add a splash of water to restore its creamy consistency.

Can I customize the protein?
Absolutely! Shrimp, tofu, or even ground turkey are excellent substitutes for chicken in this recipe.

What are some good side dishes for this recipe?
A crisp green salad with cucumbers and tomatoes or steamed veggies like broccoli or green beans are great complements to this dish.

MORE ZOODLE LOVE!

  • Eggplant Meatballs and Zoodle Meal Prep
  • 10 Minute Pad Thai Zoodles
  • Zoodle Meal Prep
Creamy Garlic Zoodles with Chicken

Creamy Garlic Zoodles with Chicken

Zoodles are super quick and easy to make, and fun to say. This creamy chicken dish will have you craving more.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
Course: Lunch, Main Dish
Cuisine: Italian
Keyword: Chicken, Meal Prep
Servings: 4 meals
Calories: 348.83kcal
Author: Nick Quintero

Ingredients

  • 5 medium zucchini
  • 1.5 pounds chicken breast cut into cubes
  • 1 cup low fat sour cream
  • 1 tbsp. garlic minced (about 2-3 cloves)
  • 1 tbsp. avocado oil
  • ¼ cup water
  • 1 tsp. salt
  • Black pepper to taste
Get Recipe Ingredients

Instructions

  • Spiralize your zucchini and separate them into meal prep containers.
  • Heat avocado oil in a deep skillet over medium-low heat. Add the garlic and stir until fragrant. Add the chicken, sprinkle it with salt and pepper, and turn the heat to medium, cooking for 8 to 10 minutes until it is no longer pink in the middle (temp should read 165 F).
  • In a small bowl, stir together the sour cream and water. Turn the heat down and add the sauce to the pan with the chicken. Cook over very low heat for several minutes until the sauce thickens.
  • Mix everything in the containers and store in the refrigerator until you're ready to eat.

Nutrition

Serving: 1meal | Calories: 348.83kcal | Carbohydrates: 12.36g | Protein: 41.22g | Fat: 14.79g | Saturated Fat: 5.37g | Cholesterol: 128.99mg | Sodium: 840.23mg | Potassium: 1390.71mg | Fiber: 2.45g | Sugar: 6.27g | Vitamin A: 729.63IU | Vitamin C: 47.04mg | Calcium: 132.4mg | Iron: 1.54mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Baked Pumpkin Pie Oats – Easy and Healthy Snack Bars

November 7, 2024 by Nick Quintero Leave a Comment

Baked Pumpkin Pie Oat Snack Bars meal prep snack

If you're overstocked on pumpkin, like I am, then you're going to want to save this recipe for later.

Table of Contents
  • Ingredients
  • Instructions
  • How to Store
  • How to Reheat
  • Recipe Tips and Variations
  • Serving Suggestions
  • More Recipes with Pumpkin
  • FAQs

Get a taste of fall with these Baked Pumpkin Pie Oat Snack Bars! Packed with wholesome oats and pumpkin, these bars are a perfect make-ahead snack that satisfies cravings while keeping it low-calorie and nutritious.

Whether you’re meal prepping for the week or need a quick grab-and-go snack, these bars are easy to make and bring all the cozy flavors of pumpkin pie into a healthy treat.

Ingredients

  • 1 (15 oz.) can pumpkin purée
  • ½ cup brown sugar
  • 2 large eggs
  • ½ tablespoon pumpkin pie spice
  • ½ teaspoon maple syrup (can sub for vanilla extract)
  • ¼ teaspoon salt
  • ¾ teaspoon baking powder
  • 1 ½ cups milk
  • 2 ½ cups old fashioned rolled oats

Instructions

  1. Preheat your oven to 375ºF. In a large mixing bowl, whisk together the pumpkin purée, brown sugar, eggs, maple syrup, pumpkin pie spice, salt, and baking powder until smooth. This mixture brings the warmth of fall spices into every bite.
  2. Add the milk to the bowl and whisk until smooth. This will give your bars a creamy texture without adding excess fat.
  3. Stir the oats into the pumpkin mixture. Oats make these bars hearty and filling, perfect for a quick snack that’ll keep you going.
  4. Pour the mixture into a divided sheet pan. Spread evenly to ensure consistent cooking.
    • Note: you can use an 8x8 baking pan as well. You'll just need to adjust the cook time... see recipe notes below.
  5. Bake in the preheated oven for 35 minutes, or until the center is set and the edges are lightly golden brown. The baking fills your kitchen with a wonderful fall aroma!
  6. Serve these bars hot from the oven for a comforting treat, or let them cool, refrigerate, and enjoy as a chilled snack. Top with milk, maple syrup, whipped cream, or nuts if you’re feeling indulgent.

How to Store

Refrigerator: Once the bars have cooled, store them in an airtight container in the refrigerator. They’ll keep for up to 5 days, making them perfect for prepping snacks in advance.
Freezing: These bars are freezer-friendly! Slice them into portions and store in individual bags for up to 3 months. Just grab one when you need a quick, satisfying snack.

Baked Pumpkin Pie Oat Snack Bars meal prep snack

How to Reheat

If you prefer to eat these warm, then reheat a bar in the microwave for 15-20 seconds, or enjoy it chilled straight from the fridge. That's how I usually eat them.

Warmed up, they’re especially delicious with a drizzle of maple syrup or a dallop of whipped cream for extra sweetness.

Recipe Tips and Variations

For Extra Sweetness: Mix in a handful of chocolate chips or dried cranberries before baking for a little extra fall flavor.
To Make it Dairy-Free: Swap the milk with almond or oat milk for a dairy-free version that still tastes great.
For Added Texture: Add chopped nuts or seeds, like walnuts or pumpkin seeds, on top before baking. They’ll bring a bit of crunch that complements the soft, chewy oats.

Serving Suggestions

Serve these bars on their own for a quick snack or with a drizzle of maple syrup for a bit of extra sweetness. For an even more filling snack, add a dollop of Greek yogurt on top or a sprinkle of chopped nuts. These bars also make a great addition to your fall breakfast routine—warm them up and add a splash of milk for a cozy morning treat.

More Recipes with Pumpkin

If you’re looking for more healthy meal prep recipe ideas using pumpkin, check out these other recipes:

  • Dark Chocolate Gingerbread Spice Pumpkin Bars
  • Pumpkin Scones With Maple Glaze
  • Low Carb Pumpkin Spice Bagel
  • Crockpot Pumpkin Chili Meal Prep
  • Pumpkin Mustard Stuffed Cabbage

These Baked Pumpkin Pie Oat Snack Bars are a cozy, make-ahead snack that’s perfect for fall meal prep. They’re nutritious, easy to make, and bring that comforting pumpkin spice flavor we all crave this time of year.

Give them a try, and let us know how you enjoyed them! For more healthy, seasonal snack ideas, explore our blog.

FAQs

Can I make these bars in advance?

Absolutely! These bars are perfect for meal prep. Store them in the fridge for easy access to a healthy snack all week long.

Can I use quick oats instead of rolled oats?

Yes, but rolled oats provide the best texture. Quick oats can be used if that’s what you have on hand, but expect a softer result.

Are there substitutions for pumpkin purée?

Yes, you can try mashed banana or applesauce, though the flavor will change. Pumpkin gives these bars their distinct fall flavor.

Baked Pumpkin Pie Oat Snack Bars meal prep snack

Baked Pumpkin Pie Oat Snack Bars

Baked Pumpkin Pie Oatmeal is a great make-ahead breakfast option that has all the great flavors of pumpkin pie packed into whole grain oats.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Diet: Low Calorie
Keyword: Pumpkin, snack
Servings: 8 servings
Calories: 197kcal
Author: Nick Quintero

Equipment

  • 1 Goodcook Divided Sheet Pan

Ingredients

  • 1 can pumpkin purée 15 oz.
  • ½ cup brown sugar
  • 2 ea eggs large
  • ½ tablespoon pumpkin pie spice
  • ½ teaspoon maple syrup can swap for vanilla extract
  • ¼ teaspoon salt
  • ¾ teaspoon baking powder
  • 1 ½ cups milk
  • 2 ½ cups old fashioned rolled oats
Get Recipe Ingredients

Instructions

  • Preheat your oven to 375ºF.
  • In a large mixing bowl, whisk together the pumpkin purée, brown sugar, eggs, maple syrup, pumpkin pie spice, salt, and baking powder until smooth.
  • Add the milk to the bowl and whisk until smooth.
  • Stir the oats into the pumpkin mixture.
  • Pour the mixture into a divided sheet pan, or 8×8-inch baking dish (see notes below). Spread evenly to ensure consistent cooking.
  • Bake in the preheated oven for 35 minutes, or until the center is set and the edges are lightly golden brown. The baking fills your kitchen with a wonderful fall aroma!
  • Serve these bars hot from the oven for a comforting treat, or let them cool, refrigerate, and enjoy as a chilled snack.

Video

Notes

For Serving:
  • You can eat these as-is or top with whipped cream
For baking in 8x8 baking pan
  • This will cause the mixture to be thicker, than if you used a sheet pan.  Check to see if it's done around the 35 minute mark, but you'll probably need 40-45 minutes for it to cook all the way through.

Nutrition

Serving: 1square | Calories: 197kcal | Carbohydrates: 38g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 138mg | Potassium: 292mg | Fiber: 4g | Sugar: 18g | Vitamin A: 8344IU | Vitamin C: 2mg | Calcium: 120mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Cran-Blackberry Overnight French Toast (Paleo friendly)

October 30, 2024 by Nick Quintero Leave a Comment

Cran-Blackberry Overnight French Toast

How to Make Overnight French Toast

This super tasty, paleo-friendly, Cran-Blackberry overnight French toast is sure to be a hit for any breakfast, brunch, or even a healthy dessert! You can bake it up right away if you don’t want to let it sit in the fridge overnight, but if you are patient enough to wait, then all of the delicious flavors will marinate together and make it even better!

Whether you have a Sunday morning brunch, or you want to prep the meal ahead of time to take to work with you to eat at your desk, you can’t go wrong with this delight. You will not only love the taste, but you will know that you are eating something nutritious, and will help keep you on track with your health goals.

It is Paleo, Gluten-Free, Dairy-Free, and Low Carb, but big on taste!

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific breakfast all week long! Paleo, Gluten-Free, Dairy-Free, Low Carb and meal prep friendly!

Paleo Cran-Blackberry Overnight French Toast

How long will Paleo Cran-Blackberry Overnight French Toast last?

This Paleo Cran-Blackberry Overnight French Toast Casserole will last 2-3 days in the fridge, and 1-2 months in the freezer. We recommend using these Single Compartment Meal Prep Containers to store in the fridge or freezer.

They are the perfect addition to your meal prep plans and very affordable. The containers are microwavable, as well as dishwasher and freezer-safe. However, we recommend removing the lids before microwaving.

Cran-Blackberry Overnight French Toast be Frozen?

Yes! You can freeze Paleo Cran-Blackberry Overnight French Toast for 1-2 months. To reheat, remove the lid from your meal prep container, and pop in the microwave for 1 minute, repeat in 20-30 second increments until heated to your liking.

But, it is also delicious cold, so you can remove it from the freezer the night before and let it thaw in the fridge and in the morning, simply top with your favorite syrup, or whipped cream and more fresh fruit if desired. 

Paleo Cran-Blackberry Overnight French Toast

How to make Overnight French Toast?

This a simple, yet delicious recipe that we know your family will love. The process is pretty simple. Line a baking sheet with parchment or foil. Whisk together eggs, egg whites, milk, vanilla and collagen in a bowl. Dice up 4 paleo buns and toss in the egg mixture and stir to coat.

Add in berries and mix together. Pour mixture into prepared pan and cover with foil or plastic wrap and place in the fridge overnight.

In the morning, or whenever you are ready to bake, preheat the oven to 350 and remove the dish from the fridge, take off the foil or plastic wrap, and bake in the oven for 30-40 minutes or until slightly golden brown.

Remove from the oven and allow it to cool completely before placing in meal prep containers and storing it in the fridge or freezer. 

Paleo Cran-Blackberry Overnight French Toast

How to portion this Breakfast Casserole:

This recipe makes 6 servings. After the dish is completely cooled, portion the Paleo Cran-Blackberry Overnight French toast into 6 Meal Prep Containers and place in the fridge for 2-3 days or freeze for 1-2 months.

More recipes like Paleo Cran-Blackberry Overnight French Toast

Here are some other MPOF Paleo Breakfast recipes for you to try:

  • Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage 
  • Blueberry Pie French Toast Meal Prep
  • Stuffed French Toast Meal Prep

Other tips for making this French Toastrecipe:

There are so many ways you can get creative with the recipe.

  1. You could try any combination of strawberries, raspberries, and blueberries, or even raisins or other dried fruits. 
  2.  You could even raise the bar and throw in some chocolate chips, coconut or chopped nuts.
  3. Top it off with a drizzle of pure maple syrup, melted coconut butter, or other favorite toppings.
  4. Pair it with some eggs, bacon, ham or other protein for a complete balanced meal.

If you are following the Paleo diet, this is a great breakfast option for you that is not only healthy but versatile and delicious! Give the recipe a try today and let us know your thoughts.

Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast Ingredients:

  • 9 paleo buns, cubed
  • 4 large eggs
  • 1 cup milk
  • ½ cup egg whites
  • 1 tsp. vanilla extract
  • 1 tsp. Vietnamese cinnamon
  • 2 scoops collagen
  • 1 cup cranberries
  • ¾ cup blackberries
Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast

Paleo Cran-Blackberry Overnight French Toast

Naturally sweet and scrumptious this Paleo Cran-Blackberry Overnight French Toast is the answer to a terrific breakfast all week long! Paleo, Gluten-Free, Dairy-Free, and Low Carb.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 40 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 1 hour hour 20 minutes minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: Meal Prep, paleo
Servings: 6 servings
Calories: 238kcal
Author: Nick Quintero

Ingredients

  • 4 paleo buns
  • 4 large eggs
  • 1 cup milk
  • ½ cup egg whites
  • 1 tsp. pure vanilla extract
  • 1 tsp. Vietnamese Cinnamon
  • 2 scoops collagen *can sub for protein powder or leave out
  • 1 cup fresh cranberries
  • ¾ cup fresh blackberries
Get Recipe Ingredients

Instructions

  • Line a baking pan with parchment or foil
  • Whisk together eggs, egg whites, milk, vanilla, cinnamon and collagen in a bowl
  • Add in bread and gently toss
  • Add in berries and mix
  • Pour into pan
  • Allow it to sit overnight
  • When ready to bake, remove from the fridge and bake at 350 degrees F for 30-40 minutes or until fully cooked

Video

Notes

Nutrition for 1 out of 6 servings:
13g Protein | 19g Carbs | 14g Fat | 11g Fiber |  238 Calories

Nutrition

Serving: 1meal | Calories: 238kcal | Carbohydrates: 19g | Protein: 13g | Fat: 14g | Fiber: 11g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

21 Amazing Low Calorie Casserole Recipes

November 4, 2024 by Nick Quintero Leave a Comment

Sausage Lover Meal Prep Casserole

Meal prepping casseroles can be a game-changer. There's nothing like having delicious and satisfying meals while keeping calories in check.

They’re perfect for busy schedules and support your goals, whether it's weight loss, eating for performance, or maintaining a balanced diet.

From Beef Lasagna Casserole to Paleo Blackberry Overnight French Toast Casserole this list of 21 Low-Calorie Casserole Recipes is one post you'll want to keep on hand!

Table of Contents
  • Here are our Top 5 Meal Prep Casserole Recipes:
  • 16+ More Easy Meal Prep Casserole Ideas
  • Breakfast Casseroles
    • Sausage Lover’s Hashbrown Casserole
    • Paleo Cran-Blackberry Overnight French Toast Casserole 
  • Lunch Casseroles
    • One Skillet Spaghetti Squash and Meatballs
    • Taco Casserole 
    • Stuffed Pepper Casserole 
    • Black Bean & Butternut Squash Enchilada
    • Deep Dish Pizza Casserole 
    • Spaghetti Squash Pizza Pie 
    • Skinny Orange Chicken Casserole 
  • Dinner Casseroles
    • Creamy Chicken & Broccoli Casserole 
    • Spinach & Artichoke Quinoa Casserole 
    • Whole30 Baked Buffalo Chicken Casserole Recipe
    • Unstuffed Cabbage Casserole 
    • Skinny Cheeseburger Casserole
    • Cheesy Potato Breakfast Casserole 
    • Spiralized Zucchini Casserole With Red Peppers & Spinach 
    • Turkey & Spinach Quinoa Casserole 
    • Ground Beef, Orzo And Zucchini Casserole (Freezer Friendly)
    • Teriyaki, Chicken & Rice Casserole 
    • BBQ Chicken Spaghetti Squash

I don't know about you, but casseroles are pretty amazing. They are a no-fuss, one-dish meal that’s easy to make, easy to serve, and easy to clean up. If you're making a low calorie recipe for dinner, make a little extra and you have meal preps already made for the next day or two. I mean, come'on, Casserole leftovers are sometimes even better than straight out of the oven casseroles because the flavors have had time to meld together. Right!?

Here are our Top 5 Meal Prep Casserole Recipes:

We chose these recipes because they are low calorie recipes (obviously) but we've also made each them over 15 times! They are literally our go-to recipes for meal prepping.

  1. Sausage Lover’s Hashbrown Casserole

  2. Whole30 Baked Buffalo Chicken Casserole

  3. Greek Egg Bake

  4. Vegan Butternut Squash Casserole Meal Prep

  5. One Skillet Spaghetti Squash & Meatballs

If you need some tastier low-calorie recipes, don't stop now! Keep on scrolling down and if you need recipes that are between 301-400 calories, CLICK HERE

16+ More Easy Meal Prep Casserole Ideas

Meal prepping with casseroles is a simple way to maintain a healthy lifestyle while saving time and money. Whether you’re preparing for the week ahead or need dinner ideas, there’s something here for everyone. Try these casserole meal prep ideas and share your favorites!

Breakfast Casseroles

umpstart your day with nutritious and easy breakfast casseroles that require minimal effort yet pack a flavorful punch. These make-ahead meals will simplify your mornings, so you can focus on what matters.

  • Benefits of Breakfast Casseroles: These are perfect for meal prep, providing a balance of protein, fiber, and healthy fats. Plus, they’re easy to portion out and reheat.
  • Healthy Ingredients: Load your casseroles with veggies like spinach, bell peppers, and mushrooms. Use lean proteins such as eggs or turkey sausage to keep you full.

Sausage Lover’s Hashbrown Casserole

Sausage Lover Meal Prep Casserole

Paleo Cran-Blackberry Overnight French Toast Casserole 

Paleo Cran-Blackberry Overnight French Toast

Lunch Casseroles

Say goodbye to midday stress with easy casserole meal prep lunches. These recipes ensure you have something tasty, filling, and ready to go when hunger strikes.

  • Why Casseroles Work for Lunch: They’re a fantastic meal prep option because they can be easily divided into containers, making lunchtime both effortless and satisfying.
  • Meal Prep Tips: When prepping, let your casseroles cool before storing to maintain texture and freshness. Aim for variety each week to avoid boredom.

One Skillet Spaghetti Squash and Meatballs

One Skillet Spaghetti Squash and Meatballs

Taco Casserole taco casserole recipe

Stuffed Pepper Casserole 

One Pan Stuffed Pepper Recipe

Black Bean & Butternut Squash Enchilada

Black Bean and Squash Dinner Recipe

Deep Dish Pizza Casserole 

Deep Dish Pizza Casserole

Spaghetti Squash Pizza Pie 

Spaghetti Squash Pizza Pie

Skinny Orange Chicken Casserole 

Skinny Orange Chicken Casserole

Dinner Casseroles

End your day with comforting healthy casserole ideas that won’t derail your nutrition. These dinner casseroles are designed to nourish you and leave you feeling great.

  • Healthy Dinner Ideas: Focus on balanced meals, using whole grains, a mix of colorful vegetables, and lean meats like chicken or fish. Consider adding plant-based options for variety.
  • Casserole Ideas for the Week: Plan a mix of dishes that can be repurposed, like a veggie-packed shepherd’s pie or a cauliflower rice casserole.

Creamy Chicken & Broccoli Casserole 

Creamy Chicken Quinoa Broccoli Lunch Recipe

Spinach & Artichoke Quinoa Casserole 

Spinach Artichoke Dinner Recipe

Whole30 Baked Buffalo Chicken Casserole Recipe

Baked Buffalo Chicken Casserole

Unstuffed Cabbage Casserole 

One Pan Unstuffed Cabbage Recipe

Skinny Cheeseburger Casserole

Skinny Cheeseburger Casserole Recipe

Cheesy Potato Breakfast Casserole 

Cheesy Potato Breakfast Recipe

Spiralized Zucchini Casserole With Red Peppers & Spinach 

Spiralized Zucchini Casserole With Red Peppers & Spinach 

Turkey & Spinach Quinoa Casserole 

Turkey & Spinach Quinoa

Ground Beef, Orzo And Zucchini Casserole (Freezer Friendly)

Teriyaki, Chicken & Rice Casserole Teriyaki, Chicken & Rice Dinner

BBQ Chicken Spaghetti Squash

BBQ Chicken and Spaghetti Squash


Low Calorie Casserole Recipes

Easy Lemon Pepper Sheet Pan Salmon with Chive Yogurt Sauce

October 21, 2024 by Nick Quintero Leave a Comment

Lemon Pepper Sheet Pan Salmon meal prep

Looking for a quick, healthy, and delicious meal that’s packed with flavor and perfect for meal prep? Look no further than this Easy Sheet Pan Salmon with Lemon Chive Yogurt Sauce.

Lemon Pepper Sheet Pan Salmon meal prep
Lemon Pepper Sheet Pan Salmon meal prep
Table of Contents
  • Ingredients:
    • For the Salmon:
    • For the Lemon Chive Yogurt Sauce:
  • Instructions:
  • Recipe Video:
  • Storage Tips for Meal Prep:
  • Why You’ll Love This Recipe:

With just a few simple ingredients and minimal prep time, you’ll have a nutritious dinner that comes together in under 30 minutes. Plus, this recipe is perfect for making ahead and enjoying throughout the week!

Lemon Pepper Sheet Pan Salmon

Ingredients:

For the Salmon:

  • 20 oz salmon, cut into four portions
  • 12 oz green beans, ends trimmed
  • 1 bunch asparagus, ends trimmed
  • 1 lemon, sliced into rounds
  • 1 tablespoon olive oil
  • 1 ½ tablespoons lemon herb seasoning

If you're new to cooking with salmon, please take a second to review our guide. It's a great resource if you're trying to meal prep with salmon: READ MORE

For the Lemon Chive Yogurt Sauce:

  • ¾ cup yogurt
  • 1 clove garlic, minced
  • ⅛ teaspoon salt
  • ½ teaspoon chives (sub for scallions), diced
  • 1 tablespoon lemon zest

Instructions:

Get the full instruction detail down below.

Picking the right Sheet pan:

For this recipe, I'm using a 13"x9" non-stick sheet pan from Goodcook. These cooking sheets distribute heat evenly for thorough baking, and the scratch-resistant, dishwasher-safe nonstick coating provides excellent release while also making clean-up quick and easy. It is also metal spatula safe so you can serve your baked goods right off the sheet.


Recipe Video:

Watch the video below to see step by step how this salmon recipe comes together. It’s so easy! You can find more of my recipe videos on my YouTube channel.

Storage Tips for Meal Prep:

To Prep Ahead:

  • Chop the veggies and store them in an airtight container with the lemon slices for up to 4 days in the fridge.
  • The lemon chive yogurt sauce can be prepared in advance and stored in the fridge for up to 1 week.
  • Mix the lemon herb seasoning ahead of time and store it in your pantry for up to 1 year. Or, buy your favorite Lemon-Pepper seasoning if you're trying to save time and ingredients. You could reuse that seasoning with this Lemon-Pepper Drumstick Chicken recipe as well.
  • If you plan to cook the salmon later, check the expiration date on the packaging to ensure it stays fresh. I try to shop for the salmon the same day, or day before, I'm planning to meal prep.
  • Use your favorite, microwave-safe, Goodcook meal prep containers and store this recipe in the fridge for 3-4 days.

Leftovers:

  • Store any leftover salmon and veggies in an airtight container in the fridge for up to 4 days.
  • Store the lemon chive yogurt sauce separately from the salmon to maintain its texture and flavor.
  • Reheat the salmon and veggies until steaming hot, then spoon the yogurt sauce over the top before serving.

Why You’ll Love This Recipe:

  1. Healthy and Flavorful: This dish is packed with lean protein from the salmon, fiber from the veggies, and a creamy yet light yogurt sauce that adds a burst of flavor.
  2. Perfect for Meal Prep: Make it in advance, and you’ve got a delicious, nutritious meal ready to go for lunch or dinner.
  3. Simple and Quick: Everything comes together in just 30 minutes with minimal prep, and the cleanup is a breeze thanks to the sheet pan method.
  4. Customizable: Swap out the veggies with your favorites or try different seasonings to switch up the flavors!

Hungry for More:
This Easy Sheet Pan Salmon with Lemon Chive Yogurt Sauce is a must-try for busy weeknights or meal prepping for the week ahead. Give it a try, and don’t forget to tag us @MealPrepOnFleek when you do!

Plus here are a few more salmon meal prep recipes that you could enjoy:

  • Meal Prep Salmon Poke Bowl Recipe
  • Sheet Pan Sriracha Honey Glazed Salmon
  • Sheet Pan Salmon Burgers
Lemon Pepper Sheet Pan Salmon

Easy Lemon Pepper Sheet Pan Salmon with Chive Yogurt Sauce

Perfect Lemon Pepper Salmon in foil is the best way to bake salmon in the oven. This recipe is designed for meal prep, so you'll be ready to eat all week.
Print Recipe Pin Recipe Rate Recipe
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 25 minutes minutes
Course: dinner, Lunch
Cuisine: American
Diet: Gluten Free
Keyword: Salmon, Sheet Pan
Servings: 4 servings
Calories: 317kcal
Author: Nick Quintero

Equipment

  • 1 13x9" sheet pan

Ingredients

For the Salmon

  • 20 oz salmon cut into four portions
  • 12 oz green beans ends trimmed
  • 1 bunch asparagus ends trimmed
  • 1 ea lemon sliced into rounds
  • 1 tablespoon olive oil
  • 1 ½ tablespoons lemon herb seasoning

For the Lemon Chive Yogurt Sauce:

  • ¾ cup yogurt
  • 1 clove garlic minced
  • ⅛ teaspoon salt
  • ½ teaspoon chives sub for scallions, diced
  • 1 tablespoon lemon zest
Get Recipe Ingredients

Instructions

Preheat the Oven:

  • Heat your oven to 425°F.

Prepare the Veggies:

  • In a bowl, toss the green beans and asparagus with olive oil and 1 tablespoon of lemon herb seasoning. Spread the veggies out on a large sheet pan in a single layer. You may need a second sheet pan depending on the size of your portions. Place the lemon slices over the veggies for extra flavor.

Season the Salmon:

  • Arrange the salmon fillets on the same sheet pan (or a second one if needed). Brush each fillet with a little extra olive oil and sprinkle with the remaining ½ tablespoon of lemon herb seasoning.

Bake the Salmon:

  • Bake the salmon and veggies for 12-15 minutes or until the salmon reaches an internal temperature of 125°F. Allow the salmon to rest for 3-5 minutes before serving. See How To Cook Salmon for more tips!

Make the Lemon Chive Yogurt Sauce:

  • While the salmon is baking, mix together the yogurt, garlic, salt, chives, and lemon zest to create the tangy lemon chive yogurt sauce.

Serve:

  • Once everything is ready, drizzle the lemon chive yogurt sauce over the salmon and veggies, and enjoy a light and zesty dinner!

Nutrition

Serving: 1meal | Calories: 317kcal | Carbohydrates: 14g | Protein: 34g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Cholesterol: 84mg | Sodium: 164mg | Potassium: 1209mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1558IU | Vitamin C: 19mg | Calcium: 145mg | Iron: 5mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!
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