Meal Prep Recipe: Chicken and Butternut Squash Harvest Bowls

Chicken & Butternut Squash Bowls.jpg

If your looking for something hearty, healthy, and delicious, these meal prep bowls are perfect. Easy to cook in one-pan and great for lunch or dinner.

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Servings: 4

Calories: 379 

Protein: 28g
Carbs: 31g
Fat: 17g

Ingredients:

  • 1 tablespoon olive oil
  • 2 cup wild rice
  • 3 chicken breasts, cubed
  • 1/4 cup honey mustard
  • 1/2 medium-sized butternut squash, diced
  • 1 cup brussels sprouts, sliced in half
  • 1 red pepper, chopped
  • 1 small red onion, chopped
  • 4 cloves garlic minced
  • 12 fresh sage leaves, finely chopped (alternative: 1 tsp dried)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

 

Instructions:

  1. Preheat oven to 450 F and pull out a baking sheet. Cook your wild rice using the stovetop or rice cooker instructions on the packaging.

  2. Dice or chop veggies as noted above. Toss with olive oil, garlic, sage, and salt & pepper. Add to baking sheet.

  3. Cut chicken into cubes, toss with honey mustard, and add to baking sheet.

  4. Cook in oven for 15-18 minutes until chicken is cooked through and golden-brown.

  5. Remove, then place even portions into your containers. Enjoy all week!

Note: you can always swap out the rice for more veggies to make it super low-carb and simplify the cooking.

Big thanks to our friend Taylor at TheGirlOnBloor.com for creating this recipe. You can see her original post here for even more detail.

For many more great recipes & meal prep inspirations follow The Girl On Bloor on IG & FB:

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Breakfast Meal Prep Recipe: Sweet Potato Cashew Butter Pancakes

These “Sweet Potato Cashew Butter Pancakes" by @sara.haven are a delicious and healthy breakfast creation. To make them meal-prep friendly, simply freeze them in containers or plastic bags, then reheat throughout the week :)

Servings: 2

  • Note: you can double or triple the ingredients if you want to make enough for the whole week.

Sweet Potato Cashew Butter Pancakes

Ingredients

  • ¼ cup coconut flour
  • ¼ teaspoon baking soda
  • 2 tbsp. nut butter (I used cashew butter)
  • 2 eggs, slightly beaten
  • 1 egg white, beaten stiff (optional, but makes the pancakes fluffy)
  • ½ tbsp. @parkersrealmaple maple syrup (or honey)
  • 2-3 tbsp cooked sweet potato, mashed (you can also use banana)
  • ¼ cup almond milk

Instructions

  1. Combine dry ingredients (coconut flour and baking soda) in a small bowl.
  2. In separate bowl, stir nut butter, eggs, maple syrup (or honey), and sweet potato. Slowly stir in almond milk.
  3. Add dry ingredients (coconut flour + baking soda) into wet bowl (Nut butter, eggs, etc), stir until well combined, then let batter sit for a couple minutes.
  4. Pour batter into greased non-stick pan on medium in ~2-3 inch circles
  5. Cook each side until golden-brown
  6. Enjoy or freeze for later!

Also as shown in the photo: pair your pancakes with sautéed spinach + parmesan, campari tomatoes, avocado, and a crispy fried egg

Checkout Sara's Instagram account for much more meal prep inspiration

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Meal Prep Recipe: Lemon Garlic Honey Chicken, Roasted Potatoes, and Zoodles

If you're like us, you never stop looking for new ways to meal prep with chicken. Thus, we're excited to share this hearty & flavorful recipe from the very talented @sara.haven. It delivers on so many levels :)

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Servings: 4

Baked Lemon Garlic Honey Chicken - Instructions

  1. Season 3-4 chicken breasts with sea salt and pepper and place on a greased baking sheet
  2. In a bowl, mix 3 tbsp. honey + 1 tbsp. liquid aminos (or soy sauce) + 2 cloves minced garlic + 3 tbsp. lemon juice 
  3. Pour sauce over chicken, cover with tin foil or parchment paper and bake at 400F for 30 mins.
  4. Remove from oven, turn on broiler, and broil until golden brown.

Crispy Garlic-Roasted Potatoes - Instructions

  1. Toss yukon gold wedges in Primal Kitchen Avocado Oil (or oil of your choice)
  2. Season with garlic powder, sea salt & pepper
  3. Bake at 375F for 20-30 minutes, or until crispy.

Parmesan-Basil Zoodles - Instructions

  1. Heat 1 tbs olive oil in a large skillet
  2. Add 1lb zucchini noodles and seasoning to pan
  3. Stir for 3-5 minutes until noodles are tender
  4. Remove from the heat. Sprinkle fresh basil and parmesan cheese

Checkout Sara's Instagram account for much more meal prep inspiration (and incredible photography).

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