You can whip up this flavour-packed dish in under 30 minutes! Serve it over rice or noodles for a satisfying meal that’s healthier and just as delicious as your favourite takeout!

Why you'll love this recipe

• Fast & fresh: Ready in under 30 minutes with fresh ingredients and no added preservatives.
• Meal prep friendly: Stays fresh for days and reheats beautifully.
• Customizable & convenient: Uses simple pantry staples and is easy to adapt to your preferences.

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Ingredients and substitutions

• Chicken breasts – boneless skinless chicken thighs would also work. For a seafood option, use shrimp instead of chicken as your protein.
• Cornstarch – arrowroot or tapioca starch can also be used.
• Salt & pepper – to taste.
• Sesame oil – you can use a neutral cooking oil like olive oil but it will have a milder flavour.
• Mushrooms – add in another veggie like zucchini, yellow squash, broccoli, snap peas, bok choy or celery.
• Carrot – see substitution notes above.
• Yellow onion – white onion, red onion or shallots would all work instead.
• Green and red pepper – swap out for any colour bell pepper of your choice.
• Cashews – cashews are the star of this recipe, but you can try making the stir fry with another nut of your choice like peanuts.

Stir fry sauce

• Soy sauce – coconut aminos or tamari are the best substitutes for soy sauce.
• Honey – agave, maple syrup or brown sugar would all help sweeten the stir fry sauce.
• Garlic – freshly minced garlic is best but jarred minced garlic will work in a pinch. You could also swap out half the garlic for minced ginger.

How to make cashew chicken stir fry

Step 1: Make the sauce.

Mix the sauce ingredients in a small bowl.

Step 2: Season and toss the chicken.

Season the chicken with salt and pepper, then toss with the cornstarch.

Step 3: Sauté the carrots and mushrooms.

Cook the carrots and mushrooms in a skillet.

Step 4: Brown the chicken.

Add the chicken and sauté until browned.

Step 5: Mix in the rest of the veggies.

Sauté onion, green pepper and red pepper. Add the sauce and cook until it thickens.

Step 6: Add sauce, serve and enjoy!

Stir in the cashews, then remove from heat. Serve garnished with sesame seeds and enjoy!

Frequently Asked Questions

Can I use a different protein instead of chicken?

Definitely. You can substitute tofu, beef, shrimp, or pork, just adjust cooking times as needed. For tofu, press out excess water before cubing and stir-frying.

I don't have all the vegetables listed. Can I substitute or leave some out?

Absolutely! Feel free to use your favorite stir-fry vegetables. Broccoli, snow peas, bok choy, and snap peas are all great additions. You can also leave out any vegetables you don't like.

Can I make this gluten-free?

Yes, just use tamari instead of soy sauce. And, double check all other ingredients to be sure.

What to serve with this dish

These side dishes will take your chicken to the next level.

• Rice & noodles: Your classic steamed rice, fried rice or low-carb cauliflower rice or noodles would all make great accompaniments.
• Vegetables: Steamed or stir-fried vegetables, Asian-inspired slaw, or edamame all offer healthy and complementary side dish options.
• Other sides: Appetizers like spring rolls or egg rolls, a light soup, or a fresh salad are all delicious pairings for the stir fry.

How to store and reheat

Store: Place cooled stir fry in an airtight container and refrigerate for up to 4 days.

Reheat: Warm in a skillet over medium heat until heated through, or microwave for 2-3 minutes, stirring halfway.

Freeze & Reheat from Frozen: Transfer cooled stir fry to a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight, then reheat as above.

Meal prep tools

• Grab a wok to make this recipe.
• Get your glass meal prep bowls here.
• A rice cooker is invaluable for saving time, and it cooks other grains, too!
• I get all my free-range chicken breasts from Butcher Box.

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Easy Cashew Chicken Recipe

This easy Cashew Chicken stir fry is better than takeout and great for meal prep. Plus, the sauce is made using mostly pantry staples!

Course Main Course

Cuisine Asian-Inspired

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 333kcal

Author Taylor Stinson

Ingredients

• 1 lb chicken breasts, diced into 1-inch cubes
• 1 tbsp cornstarch
• Salt & pepper, to taste
• 1 tbsp sesame oil
• 1 cup mushrooms, sliced in half
• 1 carrot, chopped
• 1 yellow onion, chopped
• 1 green pepper, chopped
• 1 red pepper, chopped
• 1/2 cup cashews

Stir fry sauce

• 3 tbsp low-sodium soy sauce or tamari if gluten-free
• 2 tbsp honey
• 4 cloves garlic, minced

Get Recipe Ingredients

Instructions

• In a large bowl, season chicken with salt & pepper, then toss with cornstarch. Meanwhile, mix the stir fry sauce ingredients in a small bowl and set aside.
• Heat oil in a large skillet or wok over med-high heat. Add carrots and mushrooms to skillet, cooking for 5 minutes until carrots soften and mushrooms release juices. Add chicken and saute for another 5 minutes until browned, stirring often.
• Add onion, green pepper and red pepper to the skillet, sauteeing another 2-3 minutes, then add sauce, cooking for 2-3 more minutes until sauce thickens.
• Stir in cashews, then remove from heat. Serve garnished with sesame seeds (optional), and enjoy!

Video

Notes

Make this stir fry in a wok for an authentic stir fry flavour.

Serve your stir fry with a side of brown rice, cauliflower rice or steamed broccoli.

Roast the cashews in the oven for 10-15 mins at 350°F before adding them to the stir fry.

Add in more veggies like zucchini, broccoli, snap peas, bok choy or water chestnuts.

Store the leftovers in the fridge for 4-5 days. Reheat in the microwave, a wok or a pan on the stovetop.

Freeze the stir fry for 2-3 weeks. Defrost in the fridge then reheat as normal.

Nutrition

Calories: 333kcal | Carbohydrates: 24g | Protein: 29g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 549mg | Potassium: 828mg | Fiber: 3g | Sugar: 14g | Vitamin A: 3623IU | Vitamin C: 67mg | Calcium: 26mg | Iron: 2mg

The post Easy Cashew Chicken Recipe appeared first on The Girl on Bloor.

With just a few simple ingredients and minimal prep time, you can whip up a batch in no time. If you're craving something tangy, spicy, or savoury, there's a flavour for everyone!

Why you'll love this recipe

• Healthy & nutritious: A low-calorie and vitamin-rich alternative to regular chips.
• Easy to make: Simple ingredients and ready in under 30 minutes.
• Perfect snack: Great for meal prep, snacking on the go, or a crunchy side!

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Ingredients and substitutions

• Olive oil – you can try using another neutral cooking oil like grapeseed oil or avocado oil. Coconut oil would also work.
• Kale – choose kale with leaves that look fresh and brighter. I find that curly kale is best for this recipe.

Ranch

• Nutritional yeast – parmesan cheese is a great substitute but will have a higher calorie count.
• Lemon juice – freshly squeezed lemon juice is best but the bottled variety will work in a pinch.

Salt & vinegar

• Vinegar – white vinegar is best but you can try using apple cider or malt vinegar (although the flavour will be different).

Chili lime

• Chili powder – make your own chili powder using a combo of paprika, cumin and cayenne pepper.
• Lime juice – I prefer using freshly squeezed lime juice. You can also use bottled lime juice or even lemon juice.

How to make kale chips

Step 1: Wash and dry the kale.

Soak kale in a baking soda solution, then rinse and dry.

Step 2: Tear the kale into bite size pieces.

Remove the stems and tear kale leaves by hand.

Step 3: Toss with olive oil and seasoning.

Mix kale with olive oil and seasoning.

Step 4: Bake in the oven.

Bake the homemade kale chips until crisp, rotating halfway through.

Step 5: Let them cool.

Use a wire rack to cool the kale. It helps circulate air and keep the kale crispy.

Step 6: Serve or store for later!

Munch and crunch and enjoy.

Frequently asked questions

Can I make these chips in the air fryer?

I personally haven't tried making these crispy kale chips in the air fryer, but you can definitely test it out. Try preheating the air fryer to a low temperature (300-350°F), then air fry the kale chips for about 5 minutes. Keep a close eye on them to ensure they don't burn!

How do I prevent them from burning?

The trick to making sure your kale chips don't burn is to cook them at a low temperature, as you're essentially dehydrating them. Bake them for 15 minutes at 300°F, rotate the baking sheet, then bake for another 8 to 10 minutes. Keep a close eye on the chips to make sure they don't burn.

Aside from kale, what other leafy vegetable I can use?

Many leafy greens like collard greens, mustard greens, spinach, and Swiss chard could work! Experiment away.

How do I prep the kale?

Before adding on your seasonings, wash and dry the kale leaves thoroughly. Make sure they're completely dry or they won't get crispy! Tear the kale into chip-sized pieces, then massage them with the seasonings of your choice.

How to store and reheat

• Store: Place cooled kale chips in an airtight container or Ziploc bag. Store at room temperature or in the refrigerator for up to 3 days.
• Reheat: To restore crispiness, broil the chips in the oven for a few seconds until they're crunchy.

Meal prep tools

• You can order some nutritional yeast for the ranch flavour online.

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How to Make Baked Kale Chips {3 Flavors!}

Learn how to make crispy baked kale chips in the oven. Choose from three flavors – salt & vinegar, chili lime and ranch.

Course Snack

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2 servings

Calories 109kcal

Author Taylor Stinson

Ingredients

• 1 tbsp olive oil
• 1 bunch kale

Ranch

• 1 tbsp nutritional yeast
• 2 tsp lemon juice
• 1/2 tsp salt

Salt & vinegar

• 2 tbsp vinegar
• 1/2 tsp salt

Chili lime

• 1 tbsp chili powder
• 1 tbsp lime juice
• 1/2 tsp salt

Get Recipe Ingredients

Instructions

• Preheat oven to 300 F. Wash and dry kale leaves, then tear into 2-inch pieces and add to a large bowl. Toss with olive oil and seasoning of choice.
• Bake on a parchment-lined baking sheet for 15 minutes, then rotate baking sheet and bake another 8-10 minutes.
• Remove from oven, then let cool. Store in a large airtight container on the counter for up to 3 days.
• NOTE: Nutritional info is for half the batch of chips.

Video

Notes

Smaller kale leaves will be milder and more tender whereas the larger leaves will be tougher.

Mix up the seasonings to create your perfect flavour like Italian seasoning or ranch seasoning.

Keep an eye on the chips during the last 5 minutes of baking time to ensure they don't burn.

Let the chips cool completely before eating or storing.

Spread the chips in a thin layer with lots of room to bake.

Nutrition

Calories: 109kcal | Carbohydrates: 8g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 606mg | Potassium: 394mg | Fiber: 1g | Sugar: 1g | Vitamin A: 6494IU | Vitamin C: 80mg | Calcium: 98mg | Iron: 1mg

The post How to Make Baked Kale Chips appeared first on The Girl on Bloor.

Baking these wings instead of frying keeps them lighter without sacrificing that crispy texture you love. Trust me, this dish is a crowd-pleaser that’s perfect for game day, parties, or a fun dinner at home!

Why you'll love this recipe

• Healthier alternative: Baked, not fried, for less guilt without losing crispiness.
• Bold flavours: The sweet, spicy, and savoury glaze makes every bite irresistible.
• Easy to make: Simple steps with minimal cleanup for a stress-free recipe.

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Ingredients and substitutions

Cucumber salad

• Cucumber – make this salad with another spiralized veggie like zucchini, carrots or radishes.
• Sesame oil – you can use olive oil or avocado oil, but the salad will have a milder flavour.
• Rice vinegar – swap out for white wine vinegar or apple cider vinegar if you don’t have any rice vinegar on hand.
• Chili garlic hot sauce – Sambal Oelek or harissa sauce would also work.

Chicken wings

• Chicken wings – skinless wings are a healthier option. You can also use this wing sauce on pork!
• Green onions – scallions would also be good.
• Sesame seeds – black or white sesame seeds can be used.

Wing sauce

• Sweet chili sauce – hot sauce mixed with a bit of honey will provide a similar flavour.
• Soy sauce – coconut aminos or tamari are the best substitutes here.
• Ketchup – use tomato paste mixed with a bit of maple syrup and apple cider vinegar instead.
• Sriracha hot sauce – swap out for another hot sauce like Sambal Oelek.
• Honey – agave or maple syrup would also add a bit of sweetness to the sauce.
• Sesame oil – or a neutral cooking oil like avocado or canola oil.

How to make Korean-inspired chicken wings

Step 1: Prepare the marinade.

Mix all wing sauces.

Step 2: Marinate the chicken wings.

Let the flavours penetrate into the meat.

Step 3: Make the cucumber salad.

Thinly slice the cucumber and mix with other ingredients.

Step 4: Bake the wings.

Bake for 10 minutes per side.

Step 5: Toss the wings in the sauce.

Coat the wings and toss in extra sauce.

Step 6: Serve and enjoy!

Sprinkle sesame seeds and green onion on top and enjoy.

Frequently asked questions

Can I make these wings less spicy?

Yes, to reduce the spiciness, decrease the amount of sriracha in the sauce or substitute it with a milder chili paste. Adding more honey or brown sugar can also balance the heat.

Can I use an air fryer instead of an oven?

Yes, you can cook the wings in an air fryer at 380°F (193°C) for 25-30 minutes, shaking the basket halfway through, until they are cooked through and crispy.

Can I use drumsticks or other parts instead of wings?

Yes, you can substitute wings with drumsticks or other chicken pieces. Adjust the cooking time accordingly to ensure they are cooked through and crispy.

What to serve with this dish

Aside from cucumber salad, these sides create a balanced and flavorful meal to complement your baked chicken wings!

• Steamed rice: Classic white rice or sticky rice helps soak up the flavorful sauce.
• Pickled vegetables: Kimchi and pickled radishes or carrots, add a delicious crunch and tangy flavor to any meal.
• Stir-fried veggies: Sautéed broccoli, zucchini, or snap peas complement the wings’ bold flavors.

How to store and reheat

Store: Cooked chicken wings can be stored in the refrigerator for up to 5 days in airtight glass containers.

Reheat: Reheat wings by pan-frying or baking in the oven at 350°F for 10-15 minutes to maintain crispiness. You can also microwave them, but note that they may lose their crisp texture.

Freeze: Freeze cooked wings by placing them on a tray for 1 hour to prevent sticking. Then, transfer them to a freezer-safe Ziploc bag or airtight container; they’ll last up to 3 months. Thaw the wings in the fridge overnight, then reheat in a pan or oven until warmed through.

Meal prep tools

• Order some chili garlic sauce for the cucumber salad.
• Order some sweet chili sauce for the chicken wings.
• Grab some glass meal prep bowls if you plan on turning this recipe into leftovers.
• I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
• Freeze this recipe in glass microwave-safe bowls up to 3 months.

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Baked Korean-Inspired Chicken Wings

These Baked Korean-Inspired Chicken Wings are a healthier way to enjoy your favourite pub food, served with a delicious cucumber salad!

Course Main Course

Cuisine Korean

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 353kcal

Author Taylor Stinson

Ingredients

Cucumber Salad

• 1 cucumber, sliced thinly
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp chili garlic hot sauce
• 1/2 tsp salt

Chicken Wings

• 1.5 lb chicken wings
• 2 green onions, sliced (for garnish)
• sesame seeds (for garnish)

Wing Sauce

• 1/2 cup sweet chili sauce
• 2 tbsp soy sauce
• 2 tbsp ketchup
• 1 tbsp Sriracha hot sauce
• 1 tbsp honey
• 1 tsp sesame oil

Get Recipe Ingredients

Instructions

• Preheat oven to 450 F. Mix together chicken wing marinade and pour half of it into a Ziploc bag with wings. Let marinate for 30 minutes.
• Meanwhile, slice cucumber very thinly and toss with sesame oil, vinegar, chili sauce and salt. Set aside.
• Once wings are done marinating, place on a parchment-lined baking sheet and bake for 10 minutes per side. Once finished, switch oven to broil and broil wings for 2-3 minutes until crispy, watching closely so they don't burn.
• While wings are cooking, microwave the remainder of wing sauce for 3 minutes, making sure to cover it so sauce doesn't splatter.
• Toss chicken wings in wing sauce straight from the oven and garnish with green onions and sesame seeds. Serve with cucumber salad and enjoy!

Video

Notes

For an even healthier option, make this recipe with skinless chicken wings.

Make the wing sauce in advance and store it in a mason jar for up to a week.

Try making the salad with other spiralized veggies like carrots, radishes or zucchini.

Store the leftovers in the fridge for up to 5 days. Reheat in a pan on the stovetop or in the oven.

Freeze the cooked wings for up to 3 months. Defrost in the fridge overnight then reheat.

Nutrition

Calories: 353kcal | Carbohydrates: 25g | Protein: 19g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 71mg | Sodium: 1397mg | Potassium: 305mg | Fiber: 1g | Sugar: 23g | Vitamin A: 287IU | Vitamin C: 7mg | Calcium: 26mg | Iron: 1mg

The post Baked Korean-Inspired Chicken Wings appeared first on The Girl on Bloor.

This dish comes together quickly with simple ingredients you probably already have on hand. The tender veggies and juicy sausage are coated in a rich tomato sauce, making it perfect to serve over rice, pasta, or even on its own for a low-carb option.

My mom used to make a variation of this recipe when I was a kid and I see why she loved it: it was SO easy to throw together and was something even us picky kids would eat.

This is my go-to when I need something fast and easy with almost no clean up!

Why you'll love this recipe

• One skillet meal: Everything's made in one skillet, so it comes together easily and there's almost NO dishes after.
• Super easy: It's great for busy weeknights since it comes together in less than 30 minutes.
• Perfect for meal prep: You can portion this out into individual servings for easy work week lunches.

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Ingredients and substitutions

• Olive oil – or any other neutral cooking oil like avocado or canola oil.
• Turkey sausages ­– use Italian sausage or pork sausage, or make your own homemade turkey sausage.
• Mushrooms – use any veggies like broccoli, carrots, cabbage, cauliflower, zucchini or green beans.
• Yellow onions – white or red onions would also work.
• Green, yellow and red pepper – swap out for another veggie.
• Garlic – fresh minced garlic is best but jarred minced garlic will work in a pinch.
• Red chili flakes – cut this out altogether or just use half if you’re not a big fan of spice.
• Jarred pasta sauce – canned crushed tomatoes would also work.

How to make sausage, peppers and onions

Step 1: Cook the sausage.

Fry the sausages in a little olive oil until ready.

Step 2: Slice sausage.

Slice the cooled sausage into coins.

Step 3: Cook the mushrooms.

Sauté the mushrooms until the juices release.

Step 4: Sauté the onions and peppers.

Cook the onions and peppers.

Step 5: Add in the rest of the ingredients.

Toss in the sausages, spices and pasta sauce.

Step 6: Cook the mixture.

Cook until sausages are fully cooked and veggies are softened.

Frequently asked questions

Is this dish keto-friendly?

Yes, as long as you use a low-carb sausage and omit any starchy sides like rice or bread, this dish fits a keto lifestyle.

Can I make this dish vegetarian?

Yes! Swap the sausage for plant-based sausage alternatives or add hearty veggies like mushrooms, eggplant, or tofu for a vegetarian twist.

Can I make this in the oven instead?

You sure can! Bake the sausages for 10 minutes first, then slice up and add to a baking sheet with the veggies, garlic, salt & pepper and tomato sauce. Bake the mixture for 10-15 minutes until the veggies are tender, then serve and enjoy.

What to serve with this dish

Here are some ideas on how you can serve this delicious dish:

• With grains: Serve it with a side of Spanish rice, brown rice, quinoa or cauliflower rice for a low-carb option.
• With pasta: Toss it with your favourite cooked pasta noodles.
• With a side dish: Enjoy it on its own with baby potatoes or quinoa salad.
• As a sandwich: Add to your favourite sandwich bun with cheese!

Storing and reheating

Storing: Store in airtight containers in the fridge for 5 days.

Freezing: Freeze for up to 3 months. Defrost in the fridge overnight.

Reheating: Sprinkle some water over top, then microwave for 1-2 minutes. If reheating from frozen, microwave for 6-7 minutes, stirring halfway through.

Meal prep tools

• These glass meal prep bowls are so great for microwaving and reheating your sausage and peppers safely.
• I get all my meat from Butcher Box, conveniently delivered to me frozen.

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Easy Sausage, Peppers and Onions Recipe

This Sausage, Peppers and Onions Skillet is an easy one-pan weeknight dinner made with turkey sausage, bell peppers, onions and pasta sauce.

Course Entree

Cuisine Italian

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 312kcal

Author Taylor Stinson

Ingredients

• 1 tbsp olive oil
• 4 turkey sausages (1 lb of sausage)
• 1 (8oz) package mushrooms, quartered
• 2 yellow onions, sliced
• 1 each green, yellow and red pepper, chopped
• 4 cloves garlic minced
• 1 tsp each Salt & pepper
• 1 tsp red chili flakes (cut in half or leave out if you don't like spicy)
• 1/2 cup jarred pasta sauce

Get Recipe Ingredients

Instructions

• Heat olive oil over med-high heat in large frying pan. Add turkey sausages and cook for 10 minutes. Remove from heat and slice when cool.
• Without wiping pan clean, add mushrooms to skillet and saute until juices start to release, about 5 minutes. Add onions and peppers, cooking another 2 minutes or so.
• Add sausages back in, along with garlic, salt & pepper and red chili flakes. Add pasta sauce. Cook mixture another 2-3 minutes until sausages are fully cooked and veggies are softened.
• Divide among 4 meal prep bowls or enjoy for dinner. Leftovers will last up to 5 days in the fridge – enjoy!

Video

Notes

Make your own turkey sausage using ground turkey, fennel seeds, garlic powder, paprika, salt and pepper.

Swap out the veggies for any other veggies of your choice.

Cut down on prep time by chopping up your veggies beforehand.

Store leftovers in the fridge for up to 5 days. Reheat in the microwave for 2 minutes on high.

Freeze this recipe for up to 3 months then microwave from frozen for 6-7 minutes.

Nutrition

Calories: 312kcal | Carbohydrates: 14g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 98mg | Sodium: 709mg | Potassium: 537mg | Fiber: 4g | Sugar: 7g | Vitamin A: 3950IU | Vitamin C: 328.4mg | Calcium: 60mg | Iron: 3.6mg

The post Easy Sausage, Peppers and Onions Recipe appeared first on The Girl on Bloor.

The creamy Alfredo sauce pairs perfectly with the spaghetti squash strands. It’s easy to make, and you can customize it with your favourite protein or veggies. You'll be going back for seconds!

Why you'll love this recipe

• Low-carb: A lighter alternative to traditional Alfredo pasta without sacrificing the delicious creaminess.
• Packed with flavour: The rich Alfredo sauce pairs perfectly with the nutty taste of spaghetti squash.
• Easy to make: Simple ingredients and straightforward steps make this recipe a breeze.

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Ingredients and substitutions

• Olive oil – or another neutral cooking oil such as avocado oil.
• Spaghetti squash – you can try making this recipe with butternut squash or acorn squash, but they don’t have the same spaghetti-like strands as spaghetti squash.
• Chicken breasts – chicken thighs, shredded rotisserie chicken or leftover turkey would be good too.
• Broccoli – mix and match whatever veggies you’re craving like green peppers, kale, spinach, mushrooms and onion.
• Butter – butter adds the best flavour but ghee, margarine or oil will also work.
• Garlic – freshly minced garlic is best, but jarred minced garlic can be used in a pinch.
• Flour – you can also thicken the sauce with arrow root or gluten-free flour.
• Chicken broth – vegetable broth is the best substitute here.
• Heavy cream – you can use half-and-half or regular milk, but the sauce won’t be as thick.
• Parmesan cheese – substitute for Asiago cheese, gruyere or sharp white cheddar cheese for the same sharpness that parmesan brings to the sauce.
• Mozzarella cheese – Monterey Jack or Swiss cheese will also melt nicely on top.
• Parsley – use fresh oregano or basil, or leave this off altogether if you don’t have any on hand.

How to make spaghetti squash alfredo

Step 1: Cook the squash.

Roast the spaghetti squash until tender, then let it cool.

Step 2: Brown the chicken.

Sauté the chicken until fully cooked.

Step 3: Make the sauce.

Whisk together the creamy Alfredo sauce.

Step 4: Scrape the squash with a fork.

Use a fork to shred the squash into spaghetti-like strands.

Step 5: Stuff the squash.

Mix the squash strands with the Alfredo sauce and chicken, then stuff the mixture back into the squash shells.

Step 6: Bake, serve and enjoy!

Bake until bubbly, then serve warm and enjoy!

Frequently asked questions

How do I cook spaghetti squash without it becoming watery?

Avoid overcooking the squash, as this can lead to excess moisture. If you're using microwave or slow cooker, blot the strands with a towel to remove any extra moisture before adding the sauce.

How do I know when the spaghetti squash is ready?

The squash is ready when it's fork-tender, meaning you can run a fork through it to create strands. It should be al dente, similar to pasta, and not too soft.

Can I have spaghetti squash on a keto diet?

Absolutely! With less than 8 net carbs per cup, spaghetti squash is the perfect pasta replacement for those who are on a keto diet. This recipe is a great way to  enjoy your favourite alfredo spaghetti without the carbs.

How to store and reheat

Prep ahead: You can cook the spaghetti squash in advance and store it in the fridge for up to 3 days. When you're ready to assemble, bake at 375°F for 10-15 minutes until warmed through.

Storing leftovers: Keep leftovers in the fridge for up to 3 days. The melted cheese can become slimy over time, so it’s best to eat this sooner rather than later.

Freezing leftovers: Remove the cooked squash filling from the shells and mix it with the chicken, broccoli, and sauce. Then, transfer the mixture to a freezer-safe container and freeze for up to 3 months.

Thawing and reheating: Defrost in the fridge overnight, then reheat in the oven at 350°F for 15 minutes or in the microwave for 2-3 minutes, stirring halfway through.

Meal prep tools

• Grab some glass meal prep bowls if you plan on storing the leftovers.
• I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.

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Spaghetti Squash Alfredo {Low Carb}

This Spaghetti Squash Alfredo is a low-carb twist on the classic pasta recipe. You'll save on calories without sacrificing on flavour!

Course Main Course

Cuisine American

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 4 servings

Calories 495kcal

Author Taylor Stinson

Ingredients

• 2 tsp olive oil, divided
• 2 spaghetti squash
• 1/2 lb chicken breasts, diced
• 1 head broccoli, chopped into florets
• 1 tbsp butter
• 2 cloves garlic, minced
• 1 tbsp flour
• 1/2 tsp salt & pepper
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1/2 cup parmesan cheese, grated
• 1/2 cup mozzarella cheese, grated
• Parsley, for garnish

Get Recipe Ingredients

Instructions

• Preheat oven to 400 F. Microwave spaghetti squash for 2 min to soften, then slice in half lengthwise. Scoop out seeds, then drizzle with 1 tsp olive oil, season with salt & pepper and bake for 40 min.
• Meanwhile, heat remaining tsp olive oil in a large skillet. Saute chicken until browned, then remove from heat and set aside.
• Wipe pan clean, then melt butter. Saute garlic for 30 seconds until fragrant. Whisk in flour until thickened, then whisk in chicken broth and cream, bringing to a boil. Stir in parmesan cheese and remove from heat.
• Remove spaghetti squash from oven, and scrape with a fork to make strands. Add chicken and broccoli overtop, then divide alfredo sauce among squash halves. Top with mozzarella cheese, then bake another 10 minutes until cheese has melted.
• Remove from oven, garnish with parsley then serve and enjoy!

Video

Notes

Add in extra veggies like peas, asparagus, kale, spinach, mushrooms and onions.

Store the leftovers in the fridge for up to 3 days. Reheat in the oven for 15 minutes at 350 F or in the microwave for 2-3 minutes.

Freeze the filling and sauce for up to 3 months. Defrost in the fridge overnight then reheat as normal.

Nutrition

Calories: 495kcal | Carbohydrates: 47g | Protein: 28g | Fat: 25g | Saturated Fat: 14g | Cholesterol: 104mg | Sodium: 738mg | Potassium: 1303mg | Fiber: 11g | Sugar: 16g | Vitamin A: 2262IU | Vitamin C: 151mg | Calcium: 427mg | Iron: 3mg

The post Spaghetti Squash Alfredo appeared first on The Girl on Bloor.

Oh Starbucks egg bites, why are you so hard to replicate?! I've tested these babies SEVEN TIMES since 2018 and I think I've finally nailed the right texture. If you can't stop ordering these at Starbs, my version will hopefully help save you some dough!

Why you'll love this recipe

• Perfect copycat: They taste just like the kind you'd get at Starbucks, without the high price tag.
• No special equipment required: They're baked in the oven, so you don't need a sous vide machine!

Save up to $10,000 a year on food!

Plus eat healthy ALL YEAR and combat exhaustion with my 1-hour-per-week meal prep system! Take my free crash course!

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Ingredients and substitutions

• Cooking spray – you could also grease the pan with butter or margarine.
• Bacon – use turkey bacon for a lower-calorie option.
• Eggs – fresh eggs are best but you can try using carton eggs instead.
• Cottage cheese – you can try using cream cheese but your bites won't have the same texture.
• Gruyere cheese – swap out for another cheese of your choice like gouda, cheddar or Swiss.
• Cornstarch – potato starch or a bit of flour can be used instead.

How to make egg bites

Step 1: Cook the bacon.

Fry in a skillet or cook in the oven.

Step 2: Add ingredients to a blender.

Add the cottage cheese, gruyere cheese, cornstarch and salt to a blender.

Step 3: Blend the mixture.

Blend until creamy, then add the eggs.

Step 4: Add to a muffin tray.

Divide the bacon among the muffin cups, then add in the egg filling.

Step 5: Pour water into the tray.

Carefully pour boiling water into the tray.

Step 6: Bake and serve!

Bake until the bites are set, then let them cool.

Frequently asked questions

Do I need to sous vide the eggs?

While sous vide eggs are normally cooked in simmering water, these egg bites are baked in a muffin tray that's placed on a baking dish filled with boiling water. It’s an easy way to get that creamy sous vide texture without a special machine.

Why are my egg bites spongy?

To ensure that your copycat Starbucks egg bites have the right texture, make sure you don't overmix the eggs and ensure you submerge the bottom of your muffin tins in water completely.

Can I make them dairy-free?

If you want your egg bites to be dairy-free, use dairy-free cottage cheese or dairy-free cream cheese, and a dairy-free cheese of your choice instead of gruyere. Just keep in mind that they won't have the same texture.

Storing & reheating

These Starbucks egg bites are great for meal prep! Here's how to store and reheat them:

• Storing in the fridge: Store them in airtight containers in the fridge for up to 5 days.
• Reheating: Eat them cold or reheat in the microwave for 1 minute.
• Freezing: Freeze for up to 2 months in Ziploc bags or airtight containers. Defrost in the fridge overnight then reheat as normal.
• Reheat from frozen: You can also reheat from frozen for 3-4 minutes in the microwave.

Meal prep tools

• Store any leftover egg bites in these glass meal prep bowls.
• The Vitamix is my favourite blender to use when making these egg bites.

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The BEST Starbucks Egg Bites Copycat

This is the Best Starbucks Egg Bites Recipe! They taste just the sous vide Bacon & Gruyere egg bites and are a great grab-and-go breakfast idea.

Course Breakfast

Cuisine American

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 275kcal

Author Taylor Stinson

Ingredients

• cooking spray
• 4 slices bacon or turkey bacon diced
• 8 eggs, whisked
• 1 cup cottage cheese
• 1 cup gruyere cheese shredded
• 1 tbsp cornstarch
• 1/4 tsp salt

Get Recipe Ingredients

Instructions

• Preheat oven to 300 F and boil water in a kettle.
• Meanwhile, heat a skillet over med-high heat and spray with cooking spray, then cook bacon for 4-5 minutes. Drain on a paper towel-lined plate and set aside.
• Add cottage cheese, gruyere cheese, cornstarch and salt to a blender, blending on high until well combined and creamy. Add eggs then blend until just combined.
• Grease a 12-count metal muffin tray with cooking spray, then add overtop of a 9×13 baking sheet. Divide bacon among muffin tin cups, then divide egg filling among the cups.
• Add the baking sheet with filled muffin tin to the oven, then very carefully pour boiling water into the baking sheet to fill it up to submerge the bottom of the muffin cups.
• Bake for 30 minutes until just set. Remove the muffin tin first, then carefully remove the baking sheet underneath with the water. Remove egg bites from muffin tin cups once cool and serve and enjoy!

Notes

Serving size is 2 egg bites, which nutritional info is listed for.

Don't over-blend the mixture! Blend on high until well combined and creamy.

Try out different flavours and mix-ins like cold cuts and veggies.

Store the leftovers in the fridge for 5 days. Eat them cold or reheat in the microwave for 30 seconds to 1 minute.

Freeze these egg bites for 2 months. Defrost in the fridge overnight then reheat as normal.

Nutrition

Calories: 275kcal | Carbohydrates: 3g | Protein: 20g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Cholesterol: 258mg | Sodium: 545mg | Potassium: 164mg | Fiber: 0.01g | Sugar: 1g | Vitamin A: 580IU | Calcium: 285mg | Iron: 1mg

The post The BEST Starbucks Egg Bites Copycat appeared first on The Girl on Bloor.

You can prepare these egg white bites in a muffin tin or silicone molds, and they store beautifully in the fridge or freezer for meal prep. Skip the drive-thru and enjoy this satisfying breakfast anytime right from your own kitchen!

Why you'll love this recipe

• Healthy breakfast: These bites are high in protein and low in carbs for a healthy way to start the day.
• Perfect copycat: They taste just like the kind you'd get at Starbucks, but you can make them at home.
• Customizable: Try out different toppings and add-ins until you find a combo you love.

Save up to $10,000 a year on food!

Plus eat healthy ALL YEAR and combat exhaustion with my 1-hour-per-week meal prep system! Take my free crash course!

Save my spot!

Ingredients & substitutions

• Cooking spray – you could also grease the muffin tray with butter or margarine.
• Egg whites – use carton egg whites or fresh egg whites. Alternatively, you could use 8 whole eggs.
• Cottage cheese – cream cheese can be used but will have a slightly different texture.
• Monterey jack cheese – swap out for another cheese of your choice like Swiss, cheddar or mozzarella.
• Cornstarch – potato starch or flour would also work.
• Roasted red peppers – sundried tomatoes would also be delicious.
• Spinach – substitute for another dark leafy green like kale.

How to make Starbucks egg white bites

Step 1: Add ingredients to a blender.

Blend the cottage cheese, monterey jack cheese, and cornstarch until creamy.

Step 2: Add the egg whites.

Blend until just combined.

Step 3: Add to a muffin tray.

Divide the pepper and spinach among the muffin cups, then pour the egg white mixture on top.

Step 4: Add water.

Carefully pour boiling water into the baking sheet to cover the bottom of the muffin cups.

Step 5: Bake.

Bake the egg white bites until set.

Step 6: Serve and enjoy!

Let them cool, then remove from the cups. Serve and enjoy!

Frequently asked questions

Can I use regular eggs instead of just egg whites?

Yes! Instead of egg whites, you can use 8 whole eggs. You can check out my Starbucks egg bites recipe for more tips and tricks on making egg bites with whole eggs.

Are these egg whites healthy?

These egg white bites are a healthy breakfast option. They're high in protein thanks to the egg whites and cottage cheese, and low in carbs.

How many calories are in Starbucks egg white bites?

According to the Starbucks website, one serving of their egg white and roasted red pepper egg bites has 170 calories. In comparison, one serving of my copycat recipe has about 178 calories. It's pretty much the same calorie count, but you're not having to make a trip to Starbucks or put a dent in your wallet!

What to serve with egg white bites

Egg white bites are high in protein, so when it comes to serving suggestions, keep things light. Here are some options:

• Greek yogurt or fruit and yogurt parfaits
• Cut-up fruit like fresh berries or bananas
• Cold brew, iced coffee or a refreshing Starbucks drink!

Storing & reheating

• Storing: Keep leftovers in airtight containers in the fridge for up to 5 days.
• Freezing: Freeze the bites for up to 2 months.
• Reheating: Enjoy cold or reheat in the microwave for 1-2 minutes until warm.
• Thawing and reheating: Defrost in the fridge overnight, then reheat in the microwave as usual.

Meal prep tools

• These are the glass meal prep bowls I use.
• Here's a similar silicone egg tray you can use.

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Starbucks Egg White Bites Copycat Recipe

Recreate the delicious and healthy Starbucks egg white bites at home with this easy recipe! They're a quick grab & go high-protein breakfast.

Course Breakfast

Cuisine American

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 178kcal

Author Taylor Stinson

Ingredients

• Cooking spray
• 2 cups egg whites
• 1 cup cottage cheese
• 1 cup monterey jack cheese grated
• 1 tbsp cornstarch
• 1/4 tsp salt
• 1 cup roasted red peppers diced
• 1 cup spinach finely chopped

Get Recipe Ingredients

Instructions

• Preheat oven to 300 F and boil water in a kettle. Meanwhile, chop up roasted red peppers and spinach.
• Add cottage cheese, monterey jack cheese, cornstarch and salt to a blender, blending on high until well combined and creamy. Add egg whites then blend until just combined.
• Grease a 12-count metal muffin tray with cooking spray, then add overtop of a 9×13 baking sheet. Divide roasted red pepper and spinach among muffin tin cups, then divide egg white filling among the cups.
• Add the baking sheet with filled muffin tin to the oven, then very carefully pour boiling water into the baking sheet to fill it up to submerge the bottom of the muffin cups.
• Bake for 30 minutes until set. Remove the muffin tin first, then carefully remove the baking sheet underneath with the water. Remove egg bites from muffin tin cups once cool and serve and enjoy!

Notes

Serving size is 2 egg white bites.

Try out different toppings like sundried tomatoes, kale, red onion, bacon, ham, sausage, etc.

Serve with Greek yogurt, fresh fruit, iced coffee or a refreshing Starbucks drink.

Store the leftovers in the fridge for 5 days. Eat cold or reheat in the microwave for 1-2 mins.

Freeze the egg bites for up to 2 months. Defrost in the fridge then reheat as normal.

Nutrition

Calories: 178kcal | Carbohydrates: 5g | Protein: 22g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 23mg | Sodium: 845mg | Potassium: 312mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 784IU | Vitamin C: 12mg | Calcium: 193mg | Iron: 1mg

Save up to $10,000 a year on food!

Plus eat healthy ALL YEAR and combat exhaustion with my 1-hour-per-week meal prep system! Take my free crash course!

Save my spot!

Short on carbs (not on flavour)

Looking for a light and healthy meal idea that’s still super delicious? These low carb recipes are where it’s at!

I rounded up some of my favourite low carb meals that include everything from breakfast to lunch, dinner and even snacks. There's something for everyone on the list!

Breakfast Ideas

Start your day with one of these delicious and easy breakfasts! They'll fill you up while still being low-carb.

The BEST Starbucks Egg Bites Copycat

This is the Best Starbucks Egg Bites Recipe! They taste just the sous vide Bacon & Gruyere egg bites and are a great grab-and-go breakfast idea.

View recipe

Starbucks Egg White Bites Copycat Recipe

Recreate the delicious and healthy Starbucks egg white bites at home with this easy recipe! They're a quick grab & go high-protein breakfast.

View recipe

5-Ingredient Egg White Frittata {Meal Prep}

This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving!

View recipe

2-Ingredient Banana Egg Pancakes

These 2-Ingredient Banana Egg Pancakes are a delicious grab & go breakfast idea you can meal prep and store in the freezer for busy mornings!

View recipe

Grab & Go Turkey Bacon Egg White Cups

These Turkey Bacon Egg White Cups are a delicious grab-and-go breakfast idea filled with veggies. They’re ready in just 25 minutes!

View recipe

Low-Carb Lunches

These lunch recipes are perfect for the mid-day lull and will actually have you excited to open up your lunch box.

Garlic Chicken Collard Wraps {Low-Carb}

These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!

View recipe

Mexican-Inspired Chicken Lettuce Wraps {Low Carb}

These Mexican-Inspired Chicken Lettuce Wraps make the perfect healthy dinner idea – they’re low carb and the chicken is great for meal prep!

View recipe

Peanut Chicken Meal Prep Bowls {Low-Carb}

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

View recipe

Easy Big Mac Salad Recipe

This easy Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy low-carb take on the classic cheeseburger!

View recipe

Instant Pot Taco Meat {+Taco Salad Jars} via Eating Instantly

This Instant Pot Taco Meat is the perfect filling for taco salad jars – you can make it with ground beef, chicken or turkey and it all comes together with mostly simple ingredients from your pantry too!

View recipe

Dinner Recipes

Most of these dinners can be prepped in advance for easy weeknight cooking, so you're using your precious after-work hours in a practical way! Check out this list of low carb casseroles for even more ideas.

Sheet Pan Greek Chicken {Meal Prep}

This Sheet Pan Greek Chicken is an easy dinner that doubles as meal prep! You'll love this tasty combo of chicken, potatoes and veggies.

View recipe

Spiralized Zucchini Pad Thai Bowls {Low-Carb}

These Spiralized Zucchini Pad Thai Bowls are a low-carb meal prep option made with chicken, fresh veggies and Pad Thai sauce.

View recipe

Sheet Pan Pesto Chicken

This Sheet Pan Pesto Chicken is a delicious low carb meal prep bowl idea that comes together in 30 minutes!

View recipe

Easiest Ever Ground Turkey Stir Fry

This the Easiest Ever Ground Turkey Stir Fry! It’s low carb too – all you need is ground turkey, bell peppers, carrots and cabbage.

View recipe

Low Carb Zucchini Lasagna

Looking for a healthier alternative to traditional lasagna? Try this easy and delicious low carb zucchini lasagna recipe!

View recipe

Cauliflower Rice Chicken Enchilada Casserole via Sweet Peas and Saffron

Cauliflower Rice Chicken Enchilada Casserole is a lower carb version of a favorite comfort food! Just six simple ingredients and ten minutes prep time.

View recipe

Low Carb Enchilada Cabbage Rolls via Isabel Eats

These Low Carb Enchilada Cabbage Rolls are made with cabbage leaves and stuffed with chicken, cheese and green chiles for a healthy weeknight meal!

View recipe

Low Carb Enchilada Cabbage Rolls via Food Faith Fitness

These Low Carb Enchilada Cabbage Rolls are made with cabbage leaves and stuffed with chicken, cheese and green chiles for a healthy weeknight meal!

View recipe

Snacks

Need a little something to snack on? These snacks are low in carbs but will hit the spot.

How to Make Baked Kale Chips {3 Flavors!}

Learn how to make crispy baked kale chips in the oven. Choose from three flavors – salt & vinegar, chili lime and ranch.

View recipe

Easy Homemade Beef Jerky Recipe

This healthy homemade beef jerky recipe is an easy, cheap and flavourful snack – make it without a dehydrator in the oven!

View recipe

The post 20 Easy Low Carb Recipes for Meal Prep appeared first on The Girl on Bloor.

The homemade stir fry sauce ties everything together with a savory and slightly sweet kick that’ll have you coming back for seconds. Serve it over rice or noodles for a wholesome meal everyone will love!

Why you'll love this recipe

• Super healthy: It's low carb, high in lean protein and low in calories for a healthy lunch or dinner option (without sacrificing on flavor).
• Customizable: You can easily swap out the veggies and even the meat you use in this stir fry. The simple sauce will go with pretty much anything!

Save up to $10,000 a year on food!

Plus eat healthy ALL YEAR and combat exhaustion with my 1-hour-per-week meal prep system! Take my free crash course!

Save my spot!

Ingredients and substitutions

• Olive oil – or another neutral oil like avocado oil, sunflower oil or grapeseed oil. If you're looking to add extra flavour, add in some sesame oil.
• Yellow onion – if you don't have yellow onion, you can use red onion, white onion or shallots.
• Ground turkey – ground chicken or pork would also work if you don’t have any ground turkey on hand.
• Carrot, red pepper, cabbage and green onions – swap out for any other veggies of your choice like peas, baby corn, water chestnuts, green beans, broccoli, bean sprouts, celery or mushrooms.

Stir fry sauce

• Low-sodium soy sauce – coconut aminos or tamari are the best substitutes for soy sauce.
• Honey – corn syrup, molasses or maple syrup will bring a bit of sweeteness.
• Garlic – I find that freshly minced garlic is best, but jarred minced garlic will work in a pinch.
• Ginger – if you don’t have any fresh ginger, use a bit of ground ginger powder.
• Sriracha – sambal oelek or sweet chili sauce will help add a bit of kick to your sauce.

How to make this ground turkey stir fry

Step 1: Prep your ingredients.

Chop the veggies and whisk together the soy sauce, honey, garlic, ginger and sriracha.

Step 2: Sauté the onions.

Sauté the onions until softened.

Step 3: Cook the ground turkey.

Add the ground turkey and sauté until lightly browned.

Step 4: Add the veggies.

Sauté the carrot, bell peppers and cabbage.

Step 5: Stir in the sauce.

Cook until sauce thickens.

Step 6: Serve and enjoy!

Remove from heat, stir in the green onions and serve.

Frequently asked questions

How do I add flavour to the ground turkey?

Ground turkey has a mild taste, but the stir fry sauce for this recipe will give it plenty of flavour! The sauce is really easy to make and uses mostly pantry staples. All you need to do is mix together soy sauce, honey, garlic, ginger and sriracha or chili sauce for a bit of kick.

How do I make the sauce thicker?

To thicken the sauce, create a slurry by mixing 1 teaspoon of cornstarch with 2 teaspoons of water. Stir this mixture into the sauce during cooking, allowing it to simmer until it reaches the thickness you want.

How can I add more flavor to the stir fry?

You can enhance the flavour by adding minced garlic and ginger when you're sautéing the onions. A splash of rice vinegar or a squeeze of lime juice can also brighten up the dish.

Can I use frozen vegetables?

Yes you can! You can sauté the frozen veggies right from frozen – they just might need to cook a bit longer until softened.

What to serve with this turkey stir fry

This is a pretty substantial meal on its own, but if you're looking for a little something to add, I'd recommend serving it with a side of cauliflower rice.

If you're not concerned about keeping this recipe low carb, you could serve it over cooked white or brown rice or even noodles.

It would also be delicious with some summer rolls or egg rolls!

Storing and reheating

Storing: Refrigerate for up to 5 days in airtight containers. Store individual portions for easy grab-and-go meals.

Reheating: Heat for 2-3 minutes in the microwave until warmed through. Or, sauté in a pan for 2-3 minutes to keep the veggies crisp.

Freezing: Freeze for up to 3 months. Store the turkey, veggies, and sauce separately for the best texture. Let the dish thaw overnight in the fridge, then reheat and combine in a pan.

Meal prep tools

• Grab some glass meal prep bowls if you plan on turning this recipe into leftovers.
• I get all my ground turkey from Butcher Box, conveniently delivered to me frozen.

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Easiest Ever Ground Turkey Stir Fry

This the Easiest Ever Ground Turkey Stir Fry! It’s low carb too – all you need is ground turkey, bell peppers, carrots and cabbage.

Course Main Dish

Cuisine Asian

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 people

Calories 237kcal

Author Taylor Stinson

Ingredients

• 1 tbsp olive or sesame oil
• 1 yellow onion, sliced
• 1 lb ground turkey
• 1 pinch salt
• 1 carrot, grated
• 1 red pepper, sliced
• 1 cup chopped red cabbage
• 4 green onions, sliced

Stir fry sauce

• 2 tbsp low sodium soy sauce
• 1 tbsp honey
• 4 cloves garlic, minced
• 1 tbsp fresh minced ginger
• 1 tsp sriracha or chili garlic sauce

Get Recipe Ingredients

Instructions

• Mix ingredients for the sauce together.
• Heat oil over med-high heat then add onions, sauteing for 2 minutes until softened. Add ground turkey, breaking up with a wooden spoon. Add a pinch of salt to season the meat, then saute until lightly browned, about 5 minutes.
• Add carrot, bell pepper and cabbage, sauteeing for 2-3 minutes until softened. Add sauce then cook another 2-3 minutes until well combined and sauce thickens slightly. Remove from heat and stir in green onions. Serve and enjoy!
• Storing and reheating: Leftovers will last up to 5 days in the fridge. Store individual portions in glass bowls and reheat for 2-3 minutes in the microwave, or saute on the stovetop for 2-3 minutes until heated through.

Video

Notes

Leave out the honey and go light on the soy sauce to make this dish keto friendly.

You could also use frozen veggies, but they might take a bit longer to cook.

Serve with steamed rice, cauliflower rice, egg rolls or noodles.

Store the leftovers in the fridge for up to 5 days then reheat in the microwave or in a pan on the stovetop.

Freeze the turkey, veggies and sauce separately for up to 3 months. Defrost in the fridge then combine and reheat.

Nutrition

Calories: 237kcal | Carbohydrates: 18g | Protein: 30g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 369mg | Potassium: 725mg | Fiber: 5g | Sugar: 11g | Vitamin A: 3737IU | Vitamin C: 84mg | Calcium: 68mg | Iron: 2mg

The post Easiest Ever Ground Turkey Stir Fry appeared first on The Girl on Bloor.

Why You'll Love This Recipe

• One pan wonder: Everything comes together on one pan, for less prep and less clean-up.
• Yummy flavours: Enjoy a taste of the Mediterranean at your kitchen table!

Save up to $10,000 a year on food!

Plus eat healthy ALL YEAR and combat exhaustion with my 1-hour-per-week meal prep system! Take my free crash course!

Save my spot!

Ingredients and substitutions

• Yukon gold potatoes – substitute for sweet potatoes instead.
• Chicken breasts – use chicken thighs or drumsticks instead.
• Vegetables – I like bell pepper, red onion and zucchini, but you can use any veggies here.
• Olive oil – use another neutral cooking oil like avocado oil.
• Lemon juice – lime juice can be used in a pinch.
• Garlic – use freshly minced or jarred minced garlic.
• Oregano – basil, thyme or parsley will work, but will have a different flavour.
• Feta cheese – goat cheese or mozzarella would also be good.

How to make Greek chicken

Step 1: Roast the potatoes.

Season the potatoes then roast in the oven.

Step 2: Make the marinade.

Mix the olive oil, lemon juice and garlic together.

Step 3: Toss everything in the marinade.

Add everything to the sheet pan and pour the marinade over top.

Step 4: Bake in the oven.

Top with feta cheese and serve.

Frequently Asked Questions

Can you use another cut of chicken?

You can use chicken thighs or drumsticks, but the cooking time will vary and the calorie count will be higher.

Why is there liquid at the bottom of the sheet pan?

This is totally normal! The chicken releases juices as it cooks, so there's going to be some liquid in the pan.

Can you make this recipe dairy-free?

Yes definitely, just leave out the feta cheese or swap it out for a dairy-free alternative or even some vegan tzatziki.

What to serve with Greek chicken

This Greek chicken is an entire meal on its own! If you want a little something extra, serve with one of these sides:

• Fresh pita bread
• Mediterranean-inspired cauliflower rice
• Hummus or tzatziki
• Beet salad

Storing and reheating

Storing: Store the leftovers in the fridge for up to 5 days.

Reheating: Sprinkle some water over top, then microwave for 1-2 mins. Add some fresh cheese and dig in!

Meal prep tools

• Get your glass meal prep bowls here.
• And of course I get all my free-range chicken breasts from Butcher Box.

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Sheet Pan Greek Chicken {Meal Prep}

This Sheet Pan Greek Chicken is an easy dinner that doubles as meal prep! You'll love this tasty combo of chicken, potatoes and veggies.

Course Main Course

Cuisine American, Greek

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4 servings

Calories 359kcal

Author Taylor Stinson

Ingredients

• 3 small Yukon gold potatoes chopped into 1-inch pieces
• 1 lb chicken breasts, diced
• 1 red pepper, diced
• 1 yellow pepper, diced
• 1 zucchini, thickly sliced
• 1 red onion, thickly sliced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 4 cloves garlic minced
• 1 tbsp oregano
• 1 tsp salt
• 1/2 tsp pepper
• 1/4 cup feta cheese, crumbled (leave out for Whole 30)

Get Recipe Ingredients

Instructions

• Preheat oven to 400 F. Add potatoes and a bit of olive oil and salt and pepper to a parchment-lined sheet pan. Bake for 15 minutes.
• Add remaining ingredients except for feta and toss well to combine. Bake another 15 minutes until chicken is fully cooked.
• Remove from oven and divide mixture into 4 portions. Top with feta cheese (optional) and serve. Keeps in fridge up to 5 days.

Video

Notes

Swap out the veggies for broccoli, mushrooms, green beans or sweet potatoes.

Serve your bowls with cauliflower rice or beet salad.

Store any leftovers in the fridge for up to 5 days. Sprinkle some water over top then microwave for 1-2 minutes.

Nutrition

Calories: 359kcal | Carbohydrates: 33g | Protein: 30g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 81mg | Sodium: 835mg | Potassium: 1295mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1189IU | Vitamin C: 134mg | Calcium: 114mg | Iron: 3mg

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What's in this post

• Healthier Big Mac: It's a healthier take on your favourite McDonald's burger with whole ingredients.
• Meal prep friendly: Prep your salad in meal prep jars for an easy lunch idea.

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Ingredients and substitutions

• Extra-lean ground beef – ground turkey would also work.
• Yellow onion – use white or red onion instead.
• Dill pickles – any type of pickle will work here.
• Plum tomatoes – swap out for red pepper or another veggie if you don't like tomatoes.
• Cheddar cheese – any type of cheese will work.
• Romaine lettuce – use any type of lettuce like Boston leaf or spinach.

Big Mac sauce

• Light mayo – feel free to use regular fat mayo or vegan mayo.
• Ketchup – there's no great substitute for this.
• Relish – you can chop up 1 tbsp pickles instead.

How to make Big Mac salad

Step 1: Cook the ground beef.

Brown in a skillet until fully cooked.

Step 2: Make the Big Mac sauce.

Mix the light mayo, ketchup and relish together.

Step 3: Prep your toppings.

Chop up the tomatoes, pickles and onions.

Step 4: Assemble or store your salad.

Toss all the ingredients together or layer the ingredients in mason jars and store for later.

Frequently Asked Questions

Is Big Mac sauce the same as thousand island dressing?

While they both have similar ingredients, the flavours are different. If you prefer, you can use store-bought or homemade thousand island dressing in this salad instead of the Big Mac sauce.

What kind of lettuce is best?

A traditional Big Mac is made with iceberg lettuce, but I use romaine lettuce since it's a healthier option that tastes pretty much the same.

Do you reheat the beef or eat it cold?

If you store the salad in mason jars, you'll have to eat it cold. If you prefer to eat it warm, store separately and reheat on the stovetop or in the microwave for 1-2 minutes.

Storage and meal prep

The best way to store this salad is in mason jars. Here's how to layer your jars:

• Divide the Big Mac sauce evenly amongst the bottom of the jars
• Add the ground beef on top of the dressing
• Layer on the onions, pickles, tomatoes and cheese, finishing with the lettuce
• Store in the fridge for 5 days

You can also store the assembled salad in the fridge for 2-3 days without the sauce or 1 day with the sauce.

Meal prep tools

• These are the mason jars I use.
• And of course I get all my grass-fed beef from Butcher Box!

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Easy Big Mac Salad Recipe

This easy Big Mac Salad can be meal prepped in mason jars for lunches – it's a healthy low-carb take on the classic cheeseburger!

Course Salad

Cuisine American

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 jars

Calories 426kcal

Author Taylor Stinson

Ingredients

• 1 lb extra-lean ground beef
• 1/2 tsp salt
• 1 yellow onion, diced
• 1/2 cup dill pickles, chopped
• 2 plum tomatoes, diced
• 1/4 cup shredded cheddar cheese
• 2 cups romaine lettuce, chopped

Big Mac sauce

• 1/2 cup light mayo
• 2 tbsp ketchup
• 1 tbsp relish

Get Recipe Ingredients

Instructions

• Cook ground beef with salt in a medium-sized skillet over med-high heat until fat has absorbed and beef is fully cooked, about 10 minutes.
• Meanwhile, mix Big Mac sauce ingredients together. Divide sauce among 4 mason jars. Top with ground beef, then layer with onions, pickles, tomatoes, cheese and lettuce.
• Store in the fridge up to 5 days – serve by dumping into a large bowl and enjoy!

Video

Notes

Mason jar salads: Layer the dressing on the bottom followed by the beef, onions, pickles, tomatoes, cheese and lettuce. Store in the fridge for 5 days.

Swap out the Big Mac sauce for Thousand Island dressing.

Store the salad in the fridge for 2-3 days without dressing, or 1 day with the dressing.

You can store and reheat the ground beef separately if you prefer it warm.

Nutrition

Calories: 426kcal | Carbohydrates: 15g | Protein: 29g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 92mg | Sodium: 1041mg | Potassium: 422mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1050IU | Vitamin C: 19mg | Calcium: 40mg | Iron: 3.1mg

The post Easy Big Mac Salad Recipe appeared first on The Girl on Bloor.

Loaded with fresh veggies, hearty chickpeas, and tangy Mediterranean flavors, it’s a versatile dish you can enjoy on its own or as a side. Plus, it’s super quick to prepare!

Why you'll love this recipe

• Healthy and filling: Packed with plant-based protein from chickpeas and plenty of veggies.
• Quick to make: Comes together in just minutes—perfect for busy days.
• Customizable: Swap out ingredients to suit your taste or what you have on hand.

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Ingredients and substitutions

• Olive oil – another neutral oil will work well like grapeseed oil, avocado oil or peanut oil.
• Lemon juice – use either fresh or bottled lemon juice for this recipe.
• Chickpeas – use canned chickpeas or dried bulk chickpeas (just make sure to rinse them before cooking).
• Sun-dried tomatoes – jarred sun-dried tomatoes that have been julienned are best. If you’re in a pinch, roasted red peppers will provide a similar taste.
• Red onion – shallots or sweet onions can replace red onions. Leave the onion out entirely if you’re not a fan.
• Cherry tomatoes – cherry tomatoes or grape tomatoes are the best for salad recipes. You can also finely chop tomatoes without the seeds so the salad doesn’t get soggy.
• Artichoke hearts – use fresh, defrosted or canned artichokes for this recipe. Capers would also be good or you can use another veggie of your choice.
• Parsley – use finely chopped fresh parsley or dried parsley.
• Dried thyme – substitute with dried oregano or Italian seasoning.

How to make Mediterranean chickpea salad

Step 1: Prep all your ingredients.

Chop the veggies and drain the chickpeas, artichokes, and sun-dried tomatoes.

Step 2: Combine in a bowl.

Mix all the ingredients together in a large bowl

Step 3: Portion into jars.

Divide the salad into mason jars or airtight containers for easy storage.

Step 4: Store or serve.

Refrigerate for meal prep or enjoy fresh right away!

Frequently asked questions

Do I need to do anything to the canned chickpeas first?

Canned chickpeas are already cooked, so all you need to do is drain and rinse them before adding them to your salad with the rest of the ingredients.

Can I use dried chickpeas?

Yes! I find that using canned chickpeas is easier, but you could also cook dried chickpeas for this salad. Since you need about 3 cups of cooked chickpeas for this recipe, you'll need 1 cup of dried chickpeas. You can make them on the stovetop or in the Instant Pot.

Can I make this salad vegan?

It already is! Just double-check your sun-dried tomatoes and dressing ingredients to ensure they’re vegan-friendly.

How to store and freeze

Storing: Keep this Mediterranean chickpea salad in an airtight container or mason jars in the fridge for up to 4-5 days. To maintain the best texture, store the dressing separately and toss it in just before serving.

Freezing: This salad isn’t ideal for freezing, as the chickpeas and veggies may lose their texture when thawed. If you want to freeze a portion, freeze only the chickpeas and dressing separately, then add fresh veggies when ready to serve.

Meal prep tools for this recipe

• These are the size jars I use for this salad!
• If you'd rather not use mason jars, grab some glass meal prep bowls.
• You can get larger 32oz mason jars too!
• I like this salad dressing shaker to make homemade dressings easier.
• These colourful mason jar lids are so fun and perfect if you lose your lids.

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15-Minute Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad with artichokes and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.

Course Main Dish, Salad

Cuisine American, Mediterranean

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 5 servings

Calories 224kcal

Author Taylor Stinson

Ingredients

• 2 tbsp olive oil
• 1/4 cup lemon juice
• 2 cans chickpeas, drained and rinsed
• 1/4 cup julienned sun-dried tomatoes, packed in oil and rinsed
• 1 small red onion, sliced
• 1/3 cup cherry tomatoes, sliced
• 1 can artichoke hearts, rinsed and chopped
• 1/3 cup parsley, finely chopped
• 1 tsp dried thyme
• 1 tsp salt
• 1/2 tsp pepper (optional)

Get Recipe Ingredients

Instructions

• Mix all ingredients together in a large bowl. Divide evenly among 5 small mason jars (the ones I use are for jams – for a larger portion size, double the recipe and keep in large mason jars!). Keep refrigerated up to 5 days.

Video

Notes

If you’re using dried chickpeas, make them on the stovetop or in the Instant Pot.

Add in more toppings like olives, zucchini, bell peppers, feta cheese or goat cheese.

Use this chickpea salad to make a chickpea salad sandwich or chickpea salad wrap.

Cut down on the portion size and serve as a side salad with chicken, lamb or fish.

Store this salad in mason jars in the fridge for up to 5 days then eat cold.

Nutrition

Calories: 224kcal | Carbohydrates: 32g | Protein: 8g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 453mg | Potassium: 168mg | Fiber: 11g | Sugar: 7g | Vitamin A: 200IU | Vitamin C: 9.1mg | Calcium: 70mg | Iron: 5.2mg

The post 15-Minute Mediterranean Chickpea Salad appeared first on The Girl on Bloor.

With tender, juicy chicken smothered in caramelized onions, melted cheese, and a savoury sauce, it’s the perfect weeknight dinner. This one-pan dish is both comforting and easy to make, making it a go-to meal for busy nights!

Why you'll love this recipe

• Inspired by a classic: Combines the rich, savory flavors of French onion soup with tender, juicy chicken.
• Comfort food made easy: All the cozy vibes of a comfort meal in under an hour.

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Ingredients and substitutions

• Olive oil – or any neutral cooking oil such as avocado or canola oil.
• Chicken breasts – chicken cutlets or chicken thighs can also be used. You could also make this recipe with another protein like pork chops, steak or fish.
• Yellow onions – I find that yellow onions are best but you could also try sweet onions, red onions, shallots or leeks.
• Flour – feel free to use a gluten-free flour of your choice like almond flour.
• Red wine – for an alcohol-free version, add in some extra beef broth instead.
• Beef broth – beef bouillon cubes dissolved into hot water are the best substitute.
• Swiss cheese – swap out for another cheese like Emmental or pizza mozzarella.

Oven-roasted broccoli

• Broccoli – feel free to serve the chicken with another veggie of your choice like cauliflower.
• Olive oil – see substitution notes above.
• Garlic – freshly minced garlic is best but jarred minced garlic will work in a pinch.

How to make French onion chicken skillet

Step 1: Sauté the chicken.

Cook the chicken until golden brown.

Step 2: Caramelize the onions.

Cook onions until golden and soft.

Step 3: Roast the brocolli.

Roast broccoli until tender.

Step 4: Make the sauce.

Stir broth, seasonings, and onions together to create the French onion sauce.

Step 5: Melt the cheese.

Top the chicken with cheese, and cover until melted.

Step 6: Serve and enjoy!

Spoon sauce over the chicken and broccoli, and dig in!

Frequently asked questions

How do you caramelize onions?

Take your time to let the natural sugars break down for a deep, sweet flavor. Slice the onions thin, but not too thin, to avoid crispiness. Cook them over low heat in oil, stirring every few minutes. If they start to burn, add a splash of water and scrape up the browned bits, then continue cooking at a lower temperature.

Can I use chicken thighs instead of chicken breasts?

Yes! Chicken thighs work just as well and add extra juiciness to the dish. Adjust the cooking time to ensure they are fully cooked.

How do I thicken the sauce?

If you prefer a thicker sauce, mix 1 teaspoon of cornstarch with 2 tablespoons of water and stir it into the sauce while it simmers.

What to serve with french onion chicken

Make a veggie that your family likes. Steamed broccoli, green beans, or carrots are great choices, as are starches like rice or potatoes.

Oh, and of course, a crusty loaf of French bread would be perfect with a comfort food meal like this French onion chicken, too.

Worst comes to worst, you can always do some frozen fries on the side, or some sweet potato tater tots as I like to do occasionally. A salad also pairs really nicely with this dish and keeps it low carb.

How to store and reheat

• Storing: Keep this dish in the fridge for up to 5 days, making it perfect for meal prep. You can divide it into single servings for ready-to-go lunches or dinners throughout the week.
• Reheating: Microwave individual portions for a few minutes or reheat in the oven at 350°F for 20 minutes until warmed through.
• Freezing the dish: This recipe freezes well and can be stored in meal prep containers for up to 3 months. It’s a great option for make-ahead dinners.
• Freezing caramelized onions: Cook a large batch of onions and freeze in small portions, such as in a muffin tray, for easy use. Caramelized onions last in the freezer for up to 5 months and make a great topping for meats, burgers, soups, and more!

Meal prep tools for this recipe

• Grab some glass meal prep bowls if you plan on turning this French onion chicken skillet meal into your lunches for the week.
• I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
• Get a meat thermometer to make sure your chicken is cooked through.

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French Onion Chicken Skillet

This French Onion Chicken Skillet is a delicious weeknight dinner that is a play on French onion soup. It's packed with protein for a filling meal!

Course Main Dish

Cuisine French

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 400kcal

Author Taylor Stinson

Ingredients

• 1 tbsp olive oil
• 2 large chicken breasts, sliced in half lengthwise
• Salt & pepper to taste
• 1 tsp olive oil
• 4 yellow onions, sliced
• 2 tsp flour
• 2 tbsp red wine
• 1/2 cup beef broth
• 1/2 cup Swiss cheese, grated

Oven-roasted broccoli

• 1 head broccoli, cut into florets
• 1 tsp olive oil
• 2 cloves garlic minced
• 1/4 tsp each salt & pepper

Get Recipe Ingredients

Instructions

• Preheat oven to 425 F. Add 1 tbsp olive oil to a large skillet over med-high heat. Meanwhile, slice chicken in half lengthwise then season with salt and pepper.
• Saute chicken for 4-5 minutes each side, then remove from heat and wipe pan clean with a paper towel. Add 1 tsp olive oil to skillet then add onions and cook for 10 minutes, stirring occasionally until onions brown.
• Meanwhile, toss broccoli with 1 tsp olive oil, garlic, salt and pepper on a parchment-lined sheet pan. Bake for 8-10 minutes until broccoli is tender.
• Once onions are softened and somewhat browned, mix in flour and then add red wine and beef broth, mixing well to combine.
• Add chicken back to skillet and cover with onion mixture, then top with cheese and put lid on top of skillet to let cheese melt, about 2 minutes.
• Serve chicken with broccoli and enjoy!

Video

Notes

When cutting the onions, turn on the fan or chill the onions before chopping them to prevent your eyes from watering.

Try serving the onion sauce with another protein like pork chops, steak or fish.

Store the leftovers in the fridge for up to 5 days. Reheat in the microwave for a few minutes or in the oven at 350 F for 20 minutes.

Freeze this recipe for up to 3 months. Defrost in the fridge overnight then reheat as normal.

Nutrition

Calories: 400kcal | Carbohydrates: 8g | Protein: 28g | Fat: 28g | Saturated Fat: 9g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Cholesterol: 86mg | Sodium: 484mg | Potassium: 311mg | Fiber: 1g | Sugar: 1g | Vitamin A: 500IU | Vitamin C: 28.9mg | Calcium: 260mg | Iron: 1.3mg

The post French Onion Chicken Skillet appeared first on The Girl on Bloor.

This dish is easy to cook and even easier to clean up. Serve it over rice, pasta, or enjoy it on its own for a simple and satisfying dinner!

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Ingredients and substitutions

• Olive oil – use any neutral oil such as avocado oil, sunflower oil or vegetable oil for this recipe.
• Garlic – fresh or jarred minced garlic can be used for this recipe.
• Button mushrooms – use cremini mushrooms or portobello mushrooms if you don’t have button mushrooms available.
• Chicken breasts – boneless, skinless chicken thighs can be used in place of chicken breasts.
• Red pepper – use another variety of bell pepper if you don’t have red bell peppers on hand.
• Red onion – white onion, sweet onion or yellow onion are other great options for this dish.
• Asparagus – broccoli, green beans, and snow peas are all great alternatives to asparagus.
• Zucchini – eggplant or another summer squash can be used in place of zucchini.
• Italian seasoning – use store-bought or make your own Italian seasoning.
• Balsamic vinegar – mix cider vinegar or red wine vinegar with sugar to create a similar blend.
• Basil – fresh mint, parsley, thyme or oregano are great alternatives or you can leave it out altogether if you’re in a pinch.
• Parmesan cheese – freshly grated Parmesan cheese is preferred for this recipe. If you don't have any, shredded Parmesan cheese will also work.
• Quinoa – use couscous or your choice of rice.

How to make this recipe

Step 1: Cook the quinoa.

Prepare the quinoa according to package instructions.

Step 2: Sauté the mushrooms and garlic.

Cook mushrooms and garlic in a skillet until soft.

Step 3: Cook the chicken.

Sauté the chicken until browned.

Step 4: Add seasoning.

Stir in Italian seasoning, balsamic vinegar, and basil.

Step 5: Mix in the veggies.

Cook vegetables until tender.

Step 6: Serve and enjoy!

Stir in parmesan cheese, then serve over cooked quinoa.

Frequently asked questions

Can I use pre-cooked chicken?

Yes! Pre-cooked or rotisserie chicken works well—just stir it in with the veggies to heat through.

How many calories are in this recipe?

There are only 332 calories in this Italian chicken skillet, which makes it a healthy and low-calorie dinner option.

How do I know when the chicken is cooked?

The chicken will take about five minutes to brown on all sides. If you’re not sure whether your chicken is cooked, you can always cut into the middle of one piece to see whether or not it’s done – if the juices are clear, it’s ready!

Storing and reheating

Storing: Divide the chicken and quinoa into individual portions and store in airtight glass containers. This dish will stay fresh in the fridge for 4-5 days, making it perfect for meal prep!

Reheating: When ready to eat, microwave a portion for 1-2 minutes until warmed through, and enjoy!

Freezing: This dish freezes beautifully! Let the dish cool completely, then transfer it to a freezer-safe container. Freeze in individual portions for easy, last-minute dinners. The dish will keep well in the freezer for 2-3 months.

Reheating from frozen: Thaw the dish overnight in the fridge, then microwave for 1-2 minutes until fully warmed.

Meal prep tools for this recipe

• Grab some glass meal prep bowls if you plan on turning this recipe into your weekly lunches.
• I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
• Get a meat thermometer to make sure your chicken is cooked through.

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30-Minute Italian Chicken Skillet

This 30-Minute Italian Chicken Skillet is a delicious and low-calorie meal that’s great for meal prep – all you need is one pan!

Course Main Course

Cuisine American, Italian

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 332kcal

Author Taylor Stinson

Ingredients

• 1 tbsp olive oil
• 4 cloves garlic minced
• 1 package Button mushrooms
• 3 chicken breasts, diced
• 1 red pepper, chopped
• 1 small red onion, chopped
• 1/2 bunch asparagus, chopped
• 1 zucchini, sliced
• 1 tbsp Italian seasoning
• 2 tbsp balsamic vinegar
• 2 tbsp fresh basil, chopped
• 1/2 cup parmesan cheese, grated
• 2 cups cooked quinoa

Get Recipe Ingredients

Instructions

• Cook quinoa according to package instructions and chop veggies.
• Heat olive oil over med-high heat in a large skillet. Add mushrooms and garlic, sauteeing for 5 minutes until liquid starts to release. Add chicken and cook another 5 minutes until browned. Add Italian seasoning, balsamic vinegar and basil.
• Add veggies, cooking another 5-10 minutes until veggies are tender and everything is cooked. Stir in parmesan cheese, then serve with quinoa in four large bowls and enjoy!

Video

Notes

Make your own Italian seasoning with a blend of basil, marjoram, oregano, rosemary and thyme.

Use the rice or grain of your choice like quinoa, couscous or brown rice.

Store this recipe in glass meal prep containers for up to 5 days. Sprinkle water over top then reheat in the microwave for 1-2 minutes.

This dish with last in the freezer for up to 3 months in airtight glass containers.

Nutrition

Calories: 332kcal | Carbohydrates: 32g | Protein: 28g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 24mg | Sodium: 681mg | Potassium: 370mg | Fiber: 3g | Sugar: 0.2g | Calcium: 380mg | Iron: 4.3mg

The post 30-Minute Italian Chicken Skillet appeared first on The Girl on Bloor.

Made with just ripe bananas and eggs, these pancakes are naturally gluten-free, high in protein, and full of flavor. You can whip up a batch in minutes!

Why you'll love this recipe

• Perfect for freezing: These pancakes freeze and reheat beautifully for a perfect grab-and-go breakfast.
• Simple ingredients: You only need bananas and eggs—nothing more!

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Ingredients and substitutions

• Eggs –  I haven't tried a vegan alternative yet, but you can use flax or chia seed eggs and see how it works!
• Bananas – bananas are essential to this recipe so I don't recommend any substitutes for them.
• Fruits and/or nuts – use any fresh or frozen berries and/or nuts you prefer.
• Maple syrup – honey, almond butter, or jam would all be good toppings.

How to make banana and egg pancakes

Step 1: Mash bananas together in a large bowl.

Mash the bananas with a fork until they have a smooth consistency.

Step 2: Whisk in eggs.

Incorporate the eggs well for a smooth batter.

Step 3: Pour batter into skillet.

Heat butter or coconut oil in a skillet. Pour 1/4 cup of batter per pancake, using egg rings for even shapes if desired.

Step 4: Cook pancakes.

Cook pancakes then drizzle with syrup or your favorite toppings and dig in!

Frequently asked questions

Why do my banana pancakes fall apart?

If you find that your pancakes are falling apart, you may not have mashed the banana enough. Make sure the bananas are mashed up nice and smooth so you get the perfect texture.

Are these pancakes healthy?

Yes! They’re packed with protein, healthy fats, potassium and they’re also gluten-free and dairy-free.

How do you keep them from burning?

Make sure you don't have the burner set too high. Cook them over medium heat (or even medium low heat) for 3-4 minutes per side, until they're golden brown. Then, use a thin spatula to carefully flip them over.

How to store and reheat

Storing: Once the pancakes have cooled completely, store them in an airtight container in the fridge for 2 to 3 days. Keep them plain without toppings for easy reheating.

Reheating: Enjoy them cold or warm them in the microwave for about 1 minute until heated through.

Freezing cooked pancakes: Let the pancakes cool completely, then place a square of wax paper between each one to prevent sticking. Freeze in an airtight container or Ziploc bag for up to 2 months. Defrost in the fridge overnight and reheat.

Freezing batter: Pour the batter into a Ziploc bag, leaving some room for expansion. Freeze for up to 2 months. Thaw overnight in the fridge or under cold running water. Once thawed, cook as usual.

Meal prep tools for this recipe

• These are the bento boxes I used for these banana egg pancakes – they're so fun for your work week lunches and are kid friendly too!
• These non-stick egg rings are perfect for getting your pancakes to stay in a perfectly round shape while they cook, and you can get them small enough to fit in these bento boxes too!
• Freeze any leftover pancakes in reusable freezer bags.

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2-Ingredient Banana Egg Pancakes

These 2-Ingredient Banana Egg Pancakes are a delicious grab & go breakfast idea you can meal prep and store in the freezer for busy mornings!

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 342kcal

Author Taylor Stinson

Ingredients

• 8 eggs
• 4 bananas
• Fruit and/or nuts to serve on the side
• Maple syrup to serve on the side (optional)

Get Recipe Ingredients

Instructions

• Mash bananas together in a large bowl then whisk in eggs.
• Heat butter in a large frying pan over medium heat and add about 1/4 cup of pancake batter at a time, cooking for 3-4 minutes per side until fully cooked.
• Add pancakes to meal prep bowls along with fruit and maple syrup on the side (optional). Will keep in fridge up to 5 days.
• To freeze: Stack pancakes in between wax paper and store in a resealable plastic bag. Microwave for 1-2 minutes to reheat.
• Makes 16-20 mini pancakes (4-5 pancakes per serving)

Video

Notes

Top your pancakes with maple syrup, nut butter, fresh berries and more.

Make sure you mash the banana nice and smooth so your pancakes don’t fall apart.

Store any leftovers in the fridge for up to 2 days, then eat them cold or reheat in the microwave.

Freeze the cooked pancakes or uncooked batter for up to 2 months. Defrost in the fridge overnight then reheat or cook as normal.

Nutrition

Calories: 342kcal | Carbohydrates: 40g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 550mg | Sodium: 184mg | Potassium: 779mg | Fiber: 4g | Sugar: 22g | Vitamin A: 700IU | Vitamin C: 20.6mg | Calcium: 70mg | Iron: 2.9mg

The post 2-Ingredient Banana Egg Pancakes appeared first on The Girl on Bloor.

Free High Protein Meal Plan

Learn how to meal prep high protein meals quickly and easily so you can get back HOURS of free time each night!

Send me my plan!

High Protein Meal Prep Ideas

More protein doesn’t have to mean bland chicken breasts and boring protein bars—there are so many tasty ways to get more protein into your diet. I’ve pulled together some of my favorite recipes that are packed with protein and perfect for meal prep. Whether it’s breakfast, lunch, dinner, or snacks, these ideas will keep you full, energized, and ready to take on the day.

Benefits of a High-Protein Diet

• You'll feel fuller for longer and have more energy throughout the day.
• You can increase your muscle mass and strength.
• You'll have less cravings, which will help you cut back on late night cravings.
• You'll boost your metabolism, allowing you to burn more calories.
• It helps maintain weight loss.

High Protein Breakfasts

Start the morning on the right foot with these high protein breakfasts! Whether you prefer something sweet like these overnight oats or something savoury like this Sweet Potato Hash, there's something for everyone in this list. There's even a slow cooker options for hands-off cooking!

Overnight Steel Cut Oats

These Overnight Steel Cut Oats are made with Greek yogurt, almond milk and hemp hearts for a meal prep breakfast that's high in protein!

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Quick & Easy Baked Eggs

Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.

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Fluffy 4-Ingredient Protein Pancakes

These fluffy Protein Pancakes are a healthier spin on the breakfast-food favourite and super easy to make – you only need four ingredients!

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Crockpot Breakfast Casserole

This Crockpot Breakfast Casserole is a delicious make-ahead breakfast with hashbrowns, bacon, veggies and eggs. It’s great for the holidays!

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Easy Sweet Potato Hash Recipe

This one-pan Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!

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Banana Oatmeal Breakfast Cookies {High Protein}

These Banana Oatmeal Breakfast Cookies are packed with protein and fibre, and come together with just 4 ingredients. Plus, they can be frozen for meal prep!

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High Protein Oatmeal

This Protein Oatmeal is the ultimate meal prep breakfast – it’s high in fibre and protein with 18g of protein and your favourite toppings.

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High Protein Salads and Wraps

These high protein salads and wraps make excellent lunches. Most of the recipes are low carb and some are even inspired by restaurant faves so you can make a healthy meal that'll curb your cravings for junk food!

Easy Big Mac Salad Recipe

These Meal Prep Low Carb Big Mac Salad Jars are like a healthy cheeseburger – you probably already have the sauce ingredients!  

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Ahi Tuna Salad with Sesame Ginger Dressing

This Ahi Tuna Salad is a colourful dish served with seared tuna steaks, sliced avocado, crunchy wontons and a delicious sesame ginger dressing.

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Broccoli Salad {High Protein + Meal Prep}

This High Protein Broccoli Salad is perfect for meal prep – it’s so filling with lentils, bacon and quinoa in a creamy dressing!

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Balsamic Grilled Chicken and Arugula Salad

This Grilled Balsamic Chicken Arugula Salad is low-carb with a balsamic dressing that doubles as a marinade – it’s ready in just 30 minutes!

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Low Carb Burger in a Bowl {Five Guys Copycat}

This Low Carb Burger in a Bowl is inspired by Five Guys and is a healthier, lower calorie option for burger night – cheese and bacon included!

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Mexican-Inspired Chicken Lettuce Wraps {Low Carb}

These Low Carb Mexican-inspired Chicken Lettuce Wraps make the perfect 30 minute healthy dinner idea, and the chicken works well for meal prep!

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Garlic Chicken Collard Wraps {Low-Carb}

These Garlic Chicken Collard Wraps are a healthy and low-carb meal prep idea with fresh veggies and a creamy vegan garlic sauce!

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PF Chang’s Chicken Lettuce Wraps {Perfect Copycat}

Craving PF Chang's chicken lettuce wraps? Try this perfect copycat recipe for a delicious and easy homemade version!

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High Protein Meal Prep Bowls

One way to stay on track of any diet is to meal prep. These high protein meal prep bowls make eating healthy so much easier! They all come together fast and will last in your fridge for several days.

Sheet Pan Greek Chicken {Meal Prep}

These Sheet Pan Greek Chicken Meal Prep Bowls pack a punch with lemon-oregano chicken, potatoes, roasted veggies and feta cheese. They're also ready in 30 minutes!

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Peanut Chicken Meal Prep Bowls

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

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Taco Bell Power Bowl Copycat Recipe

This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier Taco Bell copycat you can easily make at home in about 30 minutes!

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Garlic Sesame Instant Pot Chicken Thighs

These Garlic Sesame Instant Pot Chicken Thighs are perfect for your weekly meal prep and they've got the best sticky, sweet sauce!

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Easiest Ever Ground Turkey Stir Fry

This ground turkey stir fry is the easiest recipe ever! It's low carb too – all you need is ground turkey, bell peppers, carrots and coleslaw mix. It's a great weeknight dinner idea.

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Grilled Chicken Satay Meal Prep Bowls

These Grilled Chicken Satay Meal Prep Bowls are super delicious and come together really fast on the BBQ – they’re a great lunch option!

Easy Baked Turkey Meatballs

These Easy Baked Turkey Meatballs are freezer-friendly and perfect for meal prep! Serve them with pasta or opt for zucchini noodles to make a low carb meal.

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Perfect Hibachi Steak

This Hibachi Steak is just like the kind you get at Benihana – it's a delicious Japanese-inspired dish served with fried rice and sautéed vegetables.

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High Protein Snacks

You can't forget about snacks! These high protein snacks are so filling and taste so much better than a chocolate bar or bag of chips. You can try making easy Protein Balls with your favourite protein powder or even experiment with your own Homemade Beef Jerky!

Easy No Bake Protein Balls {5 Flavors}

These are the easiest ever protein balls, made 5 ways! They're great meal prep snacks, and you can freeze them – try cookie dough, peanut butter, macaroon, brownie or oatmeal raisin.

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Pumpkin Spice Latte Protein Bars

These Pumpkin Spice Latte Protein Bars are a healthy and delicious snack that taste just like your favourite fall Starbucks drink!

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Tahini Coconut Protein Energy Bites

These Tahini Coconut Protein Energy Bites are the perfect nut-free, on-the-go snack using natural sweeteners like dates.

5-Ingredient Protein Cookies

These Nut-free Funfetti Protein Cookies are flourless. Made with sunflower butter, whey protein, egg and honey they're healthier, too!

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Easy Homemade Beef Jerky Recipe

This Homemade Beef Jerky recipe is one of the easiest out there, and you don't need a dehydrator – just your oven and a simple marinade make this high protein snack!

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Delicious & Healthy Charcuterie Board

This Delicious & Healthy Charcuterie Board is a great holiday appetizer idea with low-calorie and protein-packed ingredients.

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Frequently Asked Questions

How much protein do you need in a day?

The amount of protein you need depends on your body weight, gender and activity level. Generally, the standard is about 46 grams of protein a day for women and 56 grams a day for men, but it all depends on your lifestyle and activity level. The more active you are and the more calories and fat you burn, the more protein you’ll need to keep your body nourished and help it heal!

What are 3 foods that are high in protein?

There are tons of foods that are high in protein, with both animal and plant-based options. Three animal-based foods that are high in protein include boneless skinless chicken breasts, extra-lean ground beef and salmon. Plant-based protein sources include edamame, lentils, chickpeas, tofu and tempeh.

Is a high-protein diet good for weight loss?

Adding more protein-rich foods into your diet will make you feel full for longer so you can avoid overeating, boost your metabolism and help you build lean muscle in combination with exercise. When you combine a high-protein diet with overall healthy habits and exercise, you’ll be able to live a healthier lifestyle and likely lose weight in the process.Is a

The post 28 High Protein Recipes Perfect for Meal Prep appeared first on The Girl on Bloor.

You know I'm a big restaurant copycat girlie and I had to share my version – they're SO easy and ready faster than takeout! I've personally made this recipe over 10 times so you know it's good.

Why you'll love this recipe

• Perfect copycat: They taste just like the kind from PF Chang's, but without the high price tag.
• Low-carb: These wraps are soooo delicious, while still being healthy and low-carb.
• Ready in 30 minutes: I've made this recipe in 15 minutes before when I've prepped the ingredients ahead of time. Just add to a skillet and saute!

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Ingredients and substitutions

• Olive oil – or another neutral cooking oil like avocado oil.
• Ground chicken – try ground turkey, pork or extra-lean ground beef.
• Shittake mushrooms – swap out for another finely-chopped mushroom of your choice.
• Yellow onion – white onion, shallots or red onion can be used instead.
• Matchstick or grated carrots – add another veggie like cucumber after cooking.
• Water chestnuts – leave these out if you can’t find them at the store.
• Green onions – top with diced white onion instead.
• Boston leaf lettuce – romaine, butter or iceberg lettuce are all great options.

Sauce

• Soy sauce – coconut aminos or tamari are the best substitutes here.
• Sesame oil – you can use olive oil, but it’ll have a milder flavour.
• Honey – maple syrup or brown sugar would also add some sweetness.
• Garlic – use freshly minced or jarred minced garlic.
• Ginger – fresh ginger is best, but 1 tsp dried ginger would work instead.
• Sriracha – use another hot sauce or leave this out if you’re not a fan of spice.

How to make PF Chang's lettuce wraps at home

Step 1: Cook the chicken and veggies.

Brown the chicken in a skillet, then add the veggies and cook until softened.

Step 2: Make the sauce.

Mix the soy sauce, sesame oil, honey, garlic, ginger and sriracha together.

Step 3: Add everything to the pan.

Add the sauce and green onions to the pan and cook.

Step 4: Assemble your wraps.

Let the chicken mixture cool, then add it to the lettuce leaves and serve.

Frequently asked questions

What's the best lettuce to use?

Use a sturdy lettuce like Boston leaf, romaine, butter or iceberg lettuce. They'll maintain their shape without falling apart when you add your toppings.

Can you use ground turkey instead of ground chicken?

Yes! You can use pretty much any kind of ground meat for these lettuce wraps like ground turkey or ground pork.

How many calories are in PF Chang's lettuce wraps?

PF Chang’s lettuce wraps have 330 calories per serving (which contains two wraps). In comparison, my recipe has 307 calories per serving and each serving contains three wraps – so you’re getting a bigger portion size for around the same amount of calories.

What to serve with lettuce wraps

Here are some side dish ideas to go with these chicken lettuce wraps:

• Rice noodles, fried rice or cauliflower fried rice for a low-carb option
• Spring rolls or egg rolls
• Serve them as an appetizer to this PF Chang's spicy chicken stir fry

Storing and reheating

Storing: Store the filling and lettuce separately in the fridge for 5 days.