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.

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.

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.

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. 

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 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

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

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!

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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

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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!

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. 

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. 

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. 

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 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

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!

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!

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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

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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!

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

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

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

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

What makes this recipe so easy and delicious?

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

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

Italian Sausage Pasta Salad Meal Prep Ingredients:

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

Simple ingredient lists make the tastiest meals. 

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

Combine your pasta and veggies. 

Add in your al fresco sausages and cheese. 

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

This is great served warm or chilled. 

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

Italian Sausage Pasta Salad Meal Prep

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

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Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Course: Lunch, Main Dish

Cuisine: American

Keyword: Meal Prep, Sausage

Servings: 4 meals

Calories: 561kcal

Author: Nick Quintero

Ingredients

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

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Instructions

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

Notes

Nutrition for 1 out of 4 servings (this can easily be made into 5-6 smaller meals or 8 servings as a side dish):

37.1g Protein | 38.9g Carbs | 31.2g Fat | 10g Fiber | 561 Calories

Nutrition

Serving: 1meal | Calories: 561kcal | Carbohydrates: 38.9g | Protein: 37.1g | Fat: 31.2g | Fiber: 10g

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

Korean Beef Bowl is flavorful and easy a fast meal prep recipe that's ready in 25 minutes and packs in 30g+ protein per serving. 

If you're looking for a new and delicious way to enjoy beef, look no further. And any time we put something in a bowl, it makes meal prep that much easier and quicker. Gotta love kitchen efficiency on meal prep day, amirite?

These Korean Beef bowls are made with lean strip steaks and include plenty of your favorite veggies and whole grains. Plus, they provide over 30g of protein per serving. They are guaranteed way to get you through your afternoon because the higher protein content helps keeps you full, which curbs cravings.

Korean Beef Bowl Ingredients

• 16 ounces boneless beef strip steak cut into 1-inch pieces
• ¼ cup coconut aminos, or tamari sauce
• 2 tablespoon sesame oil
• 2 cups cooked brown rice
• 4 cups assorted veggies, such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
• ⅔ cup coarsely chopped kimchi
• ¼ cup thinly sliced green onion

How to Make Korean Beef Bowls

It all starts with cooking the steak. We love to grill it whenever possible but you can always cook it on a skillet or a grill pan indoors. That's fine. One of the best parts of this dish is all the veggies, which are not only colorful but taste great with the beef. They don't need any cooking, so you can do all that prepping (chopping etc.) while the steak cooks. And if you've got precooked rice in the fridge (or you like to meal prep it and have some in the freezer), now's the time to bring it out. Otherwise, you'll need to cook it for this dish.

How to Store and Serve Korean Beef Bowls

Once you've prepped this dish, divide it among airtight containers and store them in the fridge. Reheat the beef if you like, or eat it cold straight out of the fridge; either way is good. If you want to reheat the beef, just wrap it in foil and reheat it in the oven for 10 minutes or so (the foil prevents it from drying out).

It's possible to freeze the steak after you make it if you'd like to. You can freeze the veggies too, but they'll likely be pretty soggy once they're defrosted. Therefore, we'd recommend just freezing the steak and making the veggies once the steak has defrosted, or while it's doing so.

A Few Tips About Beef

A three-ounce cooked serving of lean beef (about the size of a deck of cards) provides 10 essential nutrients and about half the Daily Value in protein for about 170 calories. This recipe uses strip steak which is a lean cut of beef. But did you know many of America’s favorite cuts of beef are classified as “lean”? In addition to the strip steak, the top sirloin, tenderloin and 95% lean ground beef are also on the list. How to figure this out? Look for the word “Round” or “Loin” in the name. More than 60 percent of the whole muscle cuts found in the supermarket are lean when cooked with the visible fat trimmed.

Recipes like these Korean Beef Bowls, breakfast egg cups, and mozzarella stuffed meatballs are easy ways to include lean beef in your diet. So, if you're in need of more protein and want to eat it in a delicious way, try this Korean Beef Bowl! 

More Easy One-Bowl Meals to Meal Prep!

• Slow Cooker Keto Pork Carnitas Bowls
• Greek Rice and Turkey Meal Prep Bowls
• Asian Crunch Buddha Bowls
• Mediterranean Style Meal Prep Bowls
• Tuna Poke Bowls

Recipe courtesy of The Kansas Beef Council

Korean Beef Bowl

This flavorful and easy Korean Beef Bowl recipe is a fast meal prep recipe that is made in 25 minutes and packs in 30g+ protein per serving. 

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Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Course: Lunch, Main Dish

Cuisine: Korean

Keyword: Meal Prep, Steak

Servings: 4 meals

Calories: 390kcal

Author: Nick Quintero

Ingredients

• 16 ounces beef strip steak cut into 1 inch pieces
• ¼ cup Coconut Aminos or Tamari
• 2 tablespoon Asian sesame oil
• 2 cups cooked brown rice
• 4 cups assorted veggies such as thinly sliced cabbage, shredded carrots, broccoli or cucumbers
• ⅔ cup chopped kimchi
• ¼ cup thinly sliced green onion

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Instructions

• Place steaks over medium heat on a preheated grill. Cook steaks, covered, 11 to 14 minutes. For medium rare cook till 145°F or medium, a little longer, to 160°F doneness, turning occasionally. A table-top griddle, a grill pan, or frying pan can be used if you don’t have a grill.
• Meanwhile, to prepare the dressing, whisk together soy sauce and sesame oil in a small bowl; set aside.
• Divide rice evenly among four bowls. Top rice with vegetables and kimchi.
• Slice the steaks into thin pieces and divide evenly among bowls. Drizzle with dressing. Garnish with green onions and optional sesame seeds.

Video

Notes

Nutrition for 1 out of 4 servings:

32g Protein | 33g Carbs | 14g Fat | 390 Calories

 

 

Nutrition

Serving: 1meal | Calories: 390kcal | Carbohydrates: 33g | Protein: 32g | Fat: 14g

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

Zucchini enchiladas are a low-carb answer to a comfort food favorite that are extra good when this veggie is in season!

Enchiladas are the stuff of dreams. A warm wrap stuffed with meat and topped with melted cheese and any variation of delicious chili sauces. Honestly, what’s not to love? But these bad boys can get heavy. And if you’re on any sort of low-carb regimen, you probably thought this type of food was off-limits, right? Wrong, friends! We created these low-carb enchiladas so anyone can enjoy the ooey-gooey goodness of this Mexican classic. The rest of your meal prep recipes are already jealous.

Beef Zucchini Enchiladas Meal Prep Ingredients

• 1 tablespoon olive oil
• 1 lb beef chuck
• 1 cup beef broth
• sea salt
• black pepper
• ¼ tsp garlic powder
• 1 tsp ground cumin
• 2 tsp chili powder
• 1 cup red sauce
• 4 large zucchini, sliced with a mandolin
• ½ cup shredded cheddar cheese

How to Make Low Carb Beef Zucchini Enchiladas

So how exactly did we transform a dish that is built around flour tortillas into a low carb meal prep recipe? We called in our good friend zucchini, of course! If you’ve been around here for a little while, you know we love using zucchini in our low carb meal prep recipes. From low carb lasagna to pad thai, this vegetable is invaluable for lightening up all kinds of heavy favorites. And these low carb enchiladas are no exception!

The thinly sliced ribbons of zucchini bake beautifully in the oven, creating a delicious outer casing that is rich in both flavor and nutrients. It’s a good source of fiber and B Vitamins (B6 and folate, to name a few), and a great source of Vitamin C. One medium zucchini averages out to about half of our required daily intake for this important immune-supporting vitamin! So if you’re enjoying these low-carb enchiladas in your meal prep recipes throughout the week, you’re also getting a fantastic boost of nutrients.

And if we haven’t sold you yet, this meal prep recipe also employs the use of a slow cooker. Simply set it in the morning, go about your day, and finish the minimal amount of prep when you get home in the evening! Done and done. Enjoy!

How to Store and Serve Beef Zucchini Enchiladas

Store these right in meal prep containers that you've sealed tightly. Keep them in the fridge for 4 to 5 days. Reheat in the microwave or in the oven--cover with foil if you pop them in the oven. Feel free to add a little extra cheese to the tops if you like when you reheat it! You can also freeze this meal prep, as long as it's tightly wrapped. It should be good for up to 3 or 4 months. The texture of the zucchini noodles might suffer a little but it will still be good.

How to Customize Beef Zucchini Enchiladas

You can make this dish with pulled pork or chicken that you've cooked in the slow cooker or braised slowly on the stovetop for a couple of hours. It will work well with these flavors and textures. Feel free to change up the cheese type, too; Monterey jack works great, and you can amp up the heat by using a jalapeno cheddar or jack cheese if you want!

MORE ENCHILADA DISHES FOR MEAL PREP!

Chicken Enchiladas

Instant Pot Chicken Enchilada Soup

Salsa Verde Chicken Enchilada Meal Prep

Beef Zucchini Enchilada Meal Prep

Low-carb enchiladas made with sliced zucchini and shredded crockpot beef.

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Prep Time: 8 hours hours

Cook Time: 20 minutes minutes

Total Time: 8 hours hours 20 minutes minutes

Course: Main Dish

Cuisine: Mexican

Keyword: Beef

Servings: 4 servings

Calories: 444kcal

Author: Nick Quintero

Ingredients

• 1 tablespoon olive oil
• 1 pound beef chuck
• Salt & pepper to taste
• ¼ teaspoon garlic powder
• 1 teaspoon ground cumin
• 2 teaspoon chili powder
• 1 cup red sauce
• 4 large zucchini sliced with a mandolin
• ½ cup shredded cheddar cheese

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Instructions

• Add beef chuck to a slow cooker along with olive oil, beef broth, salt, pepper, garlic powder, cumin, and chili powder. Cook on medium for 8 hours or high for 4 hours. Remove from the crockpot and shred with a fork.
• Preheat oven to 350ºF.
• Using a mandolin slicer, slice zucchini into long thin slabs. On a cutting board, lay out three or four zucchini slices, slightly overlapping them. Add 2 to 3 tablespoon of shredded beef and roll up to make an “enchilada.” Transfer to a baking dish. Repeat with remaining zucchini and shredded beef.
• Top with ½ red sauce and shredded cheese.
• Bake for approximately 20 minutes and until cheese is melted.
• Divide the remaining red sauce among four meal prep containers. Divide zucchini enchiladas between meal prep containers and store in the fridge for 3-4 days. Reheat before serving.

Notes

Nutrition for 1 out of 4 servings:

27.5g Protein | 15.5g Carbs | 29.9g Fat | 4g Fiber | 444 Calories

Nutrition

Serving: 1meal | Calories: 444kcal | Carbohydrates: 15.5g | Protein: 27.5g | Fat: 29.9g | Fiber: 4g

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

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. 

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. 

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! 

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  

For Serving 

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

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

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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

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

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

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

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

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

Sweet 'N Spicy Jalapeno Sausage Fried Rice Ingredients:

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

Sweet N Spicy Jalapeno Sausage Fried Rice

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

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Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Course: Lunch, Main Dish

Cuisine: American

Diet: Gluten Free

Keyword: Chicken, Sausage

Servings: 4 meals

Calories: 376kcal

Author: Nick Quintero

Ingredients

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

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Instructions

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

Notes

Nutrition for 1 out of 4 servings (not including optional avocado):

45.6g Protein | 26.4g Carbs | 12.3g Fat | 6.4g Fiber | 376 Calories

Nutrition

Serving: 1meal | Calories: 376kcal | Carbohydrates: 26.4g | Protein: 45.6g | Fat: 12.3g | Fiber: 6.4g

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

Comfort food is universally delicious and everyone has a favorite! As the name suggests, comfort food reminds us of simple, home-cooked, satisfying recipes. Who doesn't remember Mom making us macaroni and cheese, and eating buffalo wings with family for the Super Bowl?

What if you could combine two of your favorite comfort foods into one healthy dish? Well, you just hit the jackpot with this Buffalo Mac and Cheese meal prep recipe!

But what makes this buffalo chicken mac and cheese a healthier alternative? Gluten-free pasta, of course! Not only is gluten unhealthy for people with sensitivities or celiac disease, but it adds a lot of carbs to any meal containing the ingredient. If you're one of our many keto advocate readers, this buffalo chicken mac and cheese meal prep recipe is absolutely for you!

If you've made it this far reading, it's safe to assume you're a fan of spicy foods--and just like how everyone has a favorite comfort food, we know you probably have a favorite hot sauce. One of our favorite things about this recipe is that you can add absolutely any hot sauce you please. We encourage you to experiment with a variety of different hot sauces from week to week. Whether you're a Tobasco, Tapatío, Frank's Red Hot, or even a sriracha person, this buffalo chicken mac and cheese meal prep recipe is sure to get you fired up! ?

What do a party size order of of buffalo wings and a healthy, balanced diet have in common? A side of fresh veggies, like carrot and celery sticks! We highly recommend these particular veggies because they make a great, classic pairing with this buffalo chicken mac and cheese meal prep recipe. They'd even fit perfectly in the small compartment of any of these meal prep containers.

Gluten Free Buffalo Chicken Mac & Cheese Ingredients:

Buffalo Chicken

• 1 tablespoon olive oil
• 1 pound chicken breasts
• Salt and pepper, to taste
• 1 tablespoon butter
• ¼ cup hot sauce*

Creamy Macaroni and Cheese

• 1 8-ounce box Chickapea Pasta shells (or other gluten free pasta)
• 1 cup milk
• 1 tablespoon arrowroot
• ½ teaspoon sea salt
• ¼ teaspoon mustard powder
• ¾ cup white cheddar, grated
• ½ cup parmesan, grated

This buffalo chicken mac and cheese meal prep recipe makes 4 servings, and is sure to go over well with kids! Alternatively, 4 servings means you get 4 separate, healthy, keto-friendly prepped meals. Each serving offers a generous 52.4g of protein and only 42.3g of carbs.

Pressed for time? Not a problem, it happens to all of us. This buffalo chicken mac and cheese only takes 20 minutes to prep! That's most certainly a smart time investment, considering how much time you'd normally spend packing a lunch every morning before work.

There are many reasons to love this buffalo mac and cheese recipe, but check out our sun-dried tomato, broccoli, and portobello mushroom mac and cheese recipe as well, if you're looking for a different flavor for your fare. Or, if you just can't get enough buffalo chicken in your life, take a look at our recipe for buffalo chicken stuffed peppers here! Happy meal prepping!

Buffalo Chicken Mac & Cheese

Two comfort food classics collide in this gluten free pasta dish. A creamy macaroni and cheese is topped with chunks of spicy buffalo chicken. Serve with carrot sticks and celery, and extra hot sauce if you’d like!

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Prep Time: 20 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 40 minutes minutes

Course: Lunch, Main Dish

Cuisine: American

Diet: Gluten Free

Keyword: Meal Prep, Pasta

Servings: 4 meals

Calories: 550kcal

Author: Nick Quintero

Ingredients

Buffalo Chicken

• 1 tbs olive oil
• 1 pound Chicken Breast
• salt & pepper as desired
• 1 tbs Butter
• ¼ cup hot sauce

Creamy Mac & Cheese

• 1 box gluten free pasta
• 1 cup milk
• 1 tbs arrowroot flour
• ½ teaspoon Sea Salt
• ¼ teaspoon mustard powder
• ¾ cup white cheddar cheese grated
• ½ cup Parmesan cheese

To Serve

• Carrots cut into slices
• celerey cut into slices

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Instructions

• Boil pasta per package directions. Drain and rinse, then set aside.
• In a large skillet, heat olive oil over medium heat. Add chicken breasts, and season with salt and pepper. Flip, and cook until both sides are browned and the chicken is cooked through.
• Remove chicken from pan, and chop into bite sized pieces.
• In the skillet, add butter and hot sauce, and then add the chopped chicken. Stir to coat chicken, and then scoop chicken out into a bowl. Do not rinse pan. Leave the hot sauce in the pan to help flavor the cheese sauce.
• In a bowl, whisk milk with arrowroot, sea salt and mustard powder.
• Pour milk mixture into the pan, and continue to whisk as the milk warms and begins to bubble, until the mixture has thickened.
• Add both cheeses, and stir until the cheese has melted into a creamy sauce.
• Add in the cooked pasta, and remove from heat. Stir to evenly coat pasta.
• Serve pasta topped with buffalo chicken and carrots and celery sticks.

Video

Notes

Nutrition for 1 out of 4 servings:

52.4g Protein | 42.3g Carbs | 20.1g Fat | 8.1g Fiber | 550 Calories

Notes:

*¼ cup sauce will make a mild dish. If you’d like this spicier, add up to double the amount of hot sauce.

Nutrition

Serving: 1meal | Calories: 550kcal | Carbohydrates: 42.3g | Protein: 52.4g | Fat: 20.1g | Fiber: 8.1g

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