Discover easy and fun Meal Prep Monday ideas! Quick, high-protein, and gluten-free meals that make healthy eating delicious and enjoyable.
Delicious and Nutritious Recipes to Kickstart Your Week!
In this culinary adventure, viewers can explore a range of delicious gluten-free meal prep ideas that cater to various tastes and preferences. Highlighted dishes include Spicy Protein Vodka Tortellini, which features high-protein pasta combined with a spicy sauce, sausage, and cottage cheese, offering a satisfying meal option. Another standout is the Hot Honey Pizza Casserole, made with rotisserie chicken, quinoa, and a medley of cheeses, perfect for those craving a comforting yet healthy dish.
Additional recipes showcase creative ways to incorporate nutritious ingredients into everyday meals. The Spicy Miso Butter Asparagus offers an umami-packed twist on a classic vegetable side, while the Whipped Feta Pesto Carrots provide a creamy and flavorful addition to any plate. For a refreshing salad, the Dill Pickle Lentil Salad combines lentils, fresh vegetables, and the tangy taste of pickles, making it a unique and wholesome choice. Each dish demonstrates how gluten-free cooking can be both innovative and enjoyable.
Kickstart Your Week with Wholesome, Flavor-Packed Delights: Meal Prep Made Easy!
Welcome to what I’m calling my meal prep Monday you guys want to meal prep with me i have five or so different dishes that I’m going to try to make all today all on a Monday to have ready to go in the fridge very little work that’s what I want out of a vegetable that’s what I want that’s it so much flavor though i’m doing this as an experiment to see if I.
Have these like nourishing high protein high fiber homemade ready to go things in the fridge if then I eat a little more well-rounded throughout the week because I am usually guilty of waiting too long to start making my dinner getting hangry eating three chopsticks and like a protein bar and then like calling it good so these are my goals.
Here easy i want to cut any corners we possibly can to make this like not as daunting high protein this is something that I’ve really been focusing on high fiber i feel like fiber is so important and as someone who has a degree in nutrition I feel like Americans in general kind of overlook that so protein and fiber and also like fun and.
Interesting i feel like all the meal prep things that I see on Tik Tok and Instagram are like a grilled piece of chicken breast sweet potato rice and broccoli so here is what is on the docket today we are going to do a high protein torillini i want to try to hide some additional protein in this dish we are going to do a hot honey pizza.
Casserole our favorite thing to order is a hot honey pizza but I’m like what if we made like a veggie casserole and topped it like our favorite pizza that could be a really great way to sneak in some additional grains and just like nutrient diversity i as a side want to make spicy miso asparagus i love asparagus i feel like it feels good on.
My stomach a lot of other vegetables are so cruciferous that they make me bloated but asparagus always just like sits really well i want to do a whipped feta roast carrot dish maybe top it with some like pesto or something bright and herbaceious and then maybe most excited to make a pickle salad i just have this in my mind of like a pickle lentil bacon.
Salad with a lot of fresh dill cucumbers some actual pickles just like lemony garlicky bright but super savory i got a lot of things up my sleeves we’re going to wing it we’re going to play but I will have all of the ingredients I used down below in case you want to also wing it and like generally recreate any of these things as meal prep for yourself i.
Hope you enjoyed this video i’m excited to hear your thoughts on if you want to do this occasionally because I need motivation to be a little bit more on top of my food game sometimes you know I’m zero or 100 i’m eating protein bars or I’m making five course dinners and I need to find my in between i got some goodies from Wild Grain i actually can.
Thank my sister-in-law for introducing me to this this is what she gave me as my Christmas present this last year she sent me their gluten-free box and I’ve been hooked ever since and now I’m getting to work with them on today’s video um if you haven’t heard of them they’re the first ever bake from frozen artisal box of like sourdough breads.
Pastries pastas all sorts of things and they have a gluten-free box we’re going to be using their tortoillini today for our high protein pasta they are artisal because they actually work with like very small bakeries and local pasta makers to make all of their things so they’re like non-GMO no artificial color just overall clean ingredients and I.
Know I mentioned fiber things like this is also a great source of fiber this was also something I loved from Christmas their French butter is insane it is so good so I’m going to be using this as some of our you know fat in some of our dishes these slowly fermented bio rolls though i’ve never seen a gluten-free bio roll like this and then just as a side.
Note these chocolate chip cookies are my hosting hack so gooey so huge they make these big cookies with these like chocolate chunks in them oh my gosh look at that that’s what I’m using as my like more kind of ready-made gluten-free grains and butter and dessert for this week they did give me a code in a link wildgrain.com/muel and you use code.
Mckel it’s going to get you $30 off your first order and they’re also going to give you these gluten-free chocolate chip cookies that I love free and every box for life which is crazy and let’s get started let’s start with our high protein pasta this is going to be one of.
The easiest dishes we do i’m just going to get some water rolling for a torillini and my idea for making this high protein is adding sausage and then blending cottage cheese into our sauce i just went ahead and got a spicy vodka tomato sauce and boom we’re sneaking in so much protein and I’m just going to blend it.
Straight up with some cottage cheese a half a cup of this has an additional 12 g protein and a half a cup is not very much sick doing this in a white shirt is bold of me wait that’s so good i want to eat that as a dip a spicy vodka protein dip with some like heat that up have some chips.
Melt some parmesan on top bookmarking that for the future now I’m going to sauté up some of my favorite sausage that I love so much and eat probably too many times a week in case you’re wondering this is my favorite sausage this is the Butcher Box pork farmhouse breakfast sausage i love breakfast sausage and non-ref foods it really I.
Feel like adds a little something something okay I’ve turned off the heat for the sausage our tortillini is cooked and ready to go i’m just going to add that in on the residual heat and then add in our sauce and just kind of warm it throughout.
okay here’s how this turned out this is easily four to six servings depending on how hungry you are and how many sides you want to put with it but heavy heavy boy i just want to try a little bit of a bite it’s so good you know it’s almost like adult mac and cheese because the sauce is so creamy so cheesy start to.
Finish took me 10 minutes maybe that was pretty That was pretty easy probably one of the easiest ones we’ll have we are going to get started on our little casserole here this casserole is going to have quinoa it’s going to have chicken it’s going to have vegetables the first thing I’m going to do is start.
On my quinoa um you can buy this pre-cooked i am taking this opportunity to cook the quinoa in bone broth this bone broth a single cup has 10 g of protein there’s four cups in here so 40 g of protein i’m going to do four cups of this two cups of this bring it to a boil that’s gonna be part of our base of this casserole so I’m gonna clean and.
We’re gonna get going okay I’m realizing this is very much a kitchen sink meal if you have random produce that you need to get rid of this is the time sauté it all up together i’m going to start with some avocado oil just so that the butter doesn’t burn but I’m going to add some butter at the end for a little bit of richness that French butter you know.
What I mean i have onion squash zucchini i also have some mushrooms because that is very pizzay in my opinion but like the majority of the base of this is going to be veg and quinoa and chicken the assembly part of this is really what I’m looking forward to while these start to you know do their thing I’m going to chop up the.
Chicken into small pieces i’m going to combine everything in a bowl to you know have a lot of easy mixing room i just finished these veggies i added some of the butter in there i seasoned it so I’m going to do maybe a little more than half of this in with the veggies steam here’s all of our chicken thighs that I baked and then to make this like our.
Pizza of course I’m going to do a tomato basil sauce inside and I’m also going to do some dollops of ricotta so you get some creaminess inside our favorite pizza that we get they call it the Killer Bee and it has ricotta on top so that’s why I’m just kind of riffing and it also has fresh rosemary but I’m going to mix the sauce i got two of these.
We’ll see i really got to go get my apron we’ll see if we need both of these for this but here’s what my bowl’s looking like i feel like that’s actually the perfect amount of sauce now is the fun part going to transfer this into our little dish here going to add some dollops of ricotta before anybody says anything.
About me using my fingers this is just for me and my husband and it’s about to be baked i’m going to top with mozzarella some pepperoni some sprigs of rosemary and we’ll top it with the hot honey and flaky sea salt when we pull it out but I’m going to stick this in the oven just till everything gets all like.
Melty melty and gooey and pizzay okay here we are it’s looking pretty good but we’re going to top this with some hot honey and my favorite flaky salt i want to try a bite with a little bit of everything some of the ricotta some of the mozzarella definitely a pepperoni piece of chicken a mushroom.
Okay wow big bite m okay i like it the flavor is not too like heavy like it doesn’t feel like it’s going to like sit heavy in you you know like kind of after pizza how 20 minutes later you feel a little bit like gh okay it’s hitten and I’m tired but it still is so satiating with how creamy.
The ricotta is and like the sweetness of the honey the savory of the pepperoni and the flaky salt honestly this might have to be on rotation here’s a fun tip about prepping asparagus if you don’t know this if you don’t know where you need to cut it will just naturally break there so I actually.
Love just breaking the asparagus instead of cutting the asparagus and it’s usually like a clean break but I am going to make a miso butter by melting some of the good French butter that we got and then just mixing in simply some miso that is it miso is naturally salty so I probably won’t even need to add additional salt to this asparagus and.
Then our chili crisp later is going to add so much of the flavor got our melted butter i’m just going to take a very generous scoop of this miso if you ever making brownies add a spoonful of miso to your brownies and it almost gives them like a salted caramel kind of funky kind of Oh it’s so good get this fully incorporated i should have used a bigger.
Thing now I’m just going to kind of spoon this mixture over the asparagus and I’ll probably honestly use my hands to just kind of like massage them all in there i’ll put on a glove so to not make anybody too mad since these are pretty thick asparagus I’m going to probably put them in for 15.
Minutes at 350 and see if they need any longer but literally three ingredients: asparagus miso butter later we’re going to top with sesame seed chili crisp that’s it so much flavor though okay asparagus is out it is all my tongs are dirty well some of it’s caramelized and it looks delicious and then all I’m going to do is drizzle some of my.
Favorite chili crisp oil and then for a little crunch a little texture I have some already roasted toasted sesame seeds very little work just took as long as it took to bake 15 minutes really a couple minutes prep that’s what I want out of a vegetable that’s what I want i could literally eat.
All of these right now as a snack for the carrots I really love getting like the littleric-colored ones that come trimmed like this because I think that they’re just really beautiful and elevated and take no additional work i am using some avocado oil for these because these are going to go for quite.
A while to roast in the oven and avocado oil has a high smoke point so that’s great and I think I’m just going to keep it really simple because I will have like lemon and garlic in the feta and then of course the pesto will be super flavorful as well so I’m just going to do like salt and pepper I think is it if you’ve been around you know that when I.
Don’t blend a lot of things I love to just use a hand mixer in a deli cup especially because for plating I probably want to keep the whipped feta separate from the carrots until we eat it so I can reheat the carrots and have them hot so then I can just put a lid on this and keep it but we’re going to do an experiment and see if this works with.
I got whipped cream cheese going to do a whole container of this okay this whipped cream cheese is pretty dense then we’re going to crumble up a block of feta we’re going to add I’m going to start with a half of a lemon i have a cut on this thumb so I’m afraid of getting lemon juice in this thumb i’m.
Going to add some good olive oil this is my favorite i’m a graza girl so sue me and then I’m going to press two big cloves of garlic this is a new garlic press and I don’t really trust the way it looks tbh oh I take it back oh no i don’t take it back see it has this piece that comes up i don’t get how that’s supposed to.
Work and we’ll see if I need to add any cream to this to really get it to whip up or not going to add a little bit step one a scoop of this whipped feta on the bottom step two some carrots step three some dollops of some pesto and just because I have this fun salt.
That I love I’m going to do a little bit of this on top it’s like a charcoal salt and it just adds a little something something here’s how this looks there’s a spot in Austin I loved called Aba it’s on South Congress and I feel like they would serve something like this the carrots have a bit of sweetness love the lemony.
Garlickness wow it’s just like warming to the soul you know let’s do a very very very dill dill dill situation here first while I was killing some time I just used the mandolin to cut two cucumbers very thinly sliced but I did cucumber halves you can cut up cucumbers however you want you could dice them you could keep.
Them in little coins that’s going to be a huge part of our salad and then I love lentils lentils are known to just be a little more gentle on your gut than a lot of other legumes i used to follow kind of like FODMAP guidelines and when I was in middle school before I got diagnosed with celiac anyways that’s when I fell in love with lentils but.
I’ve never tried this brand and TBH I don’t love these my favorite pre-cooked lentils are the Trader Joe’s ones they come in like a little kind of vacuum sealed bag in the refrigerated produce and those are just seasoned really well these are These are frankly not great i’m not even going to use two full cans i’m going to use like a can and a half i.
Wasn’t planning on using quinoa but I have leftover quinoa from our casserole so just in the name of protein and in the name of not being wasteful I’m going to add a couple scoops of quinoa to our little dill salad when I was thinking of this recipe I was like red onion would be great i have leftover I wish I could remember the name of this i bought it.
Specialty produce it’s basically like in the red onion family and yet again I’m just going to mandolin this really fine just to get some onion kind of brightness i love doing that instead of a knife but we can’t forget the most important part i’m going to take a few actual dill pickles and I’m just going to dice these up kind of fine these.
Pickles are nice cuz they got some spice so sorry for the Oceanside train she loves to announce herself every few minutes now our crispy bacon basically just gonna crumble her up into our salad some of these I might I might scotch the chops namely the most important ingredient dill i love dill i could eat handfuls of dill i just rinse this whole.
Thing and I’m going to mince up a lot of this now a ranch would be really great on this if you like ranch i think for dressing all I’m going to do is straight on top of this bowl not even in a separate container do a lot of my favorite really good olive oil i’m going to do a splash of pickle juice i’m going to do lemon probably more than this but.
We’re going to start here i recently just got seedless lemons and wow it’s a game changer i’m going to do flaky moldon but I have this chili mold add a little bit of heat a little bit of something extra i have this really nice kind of thick grated parmesan i think will be so good here come look.
Closer gonna save some of this for the top though too just kidding guess I’m not i’m just going to give this a good toss and then we will taste it and see if we need to adjust our dressing i ended up transferring it to this bigger bowl to mix and I added another almost whole lemon of lemon.
Juice and a little more salt and I don’t think it’s going to fit in one of these containers but I’m running out of containers with lids woo buddy sprinkle a little additional cheese on top and here’s what this looks like this honestly is a well-rounded salad like we got a lot going on in here and I love salads that aren’t very.
Lettucey this is more of like a like a picnic salad a lot of pickle coming off of that that makes me feel like a summer barbecue that is so good i’m going to lay out everything on our table and let’s see everything we meal prep together at once cuz that’s just satisfying we got a lot of different.
Diversity of flavors here food is an art food is a little bit of a science but as long as you cook meat properly food is an art you can play you can substitute you can do whatever you want hopefully this inspires you to just have a little fun experiment if you don’t like the way it tastes add to it you know switch it up just keep just keep playing but I.
Also want to say thanks again to Wild Grain for partnering with me on this video i will have my link and my code down below it’s Muel it’s going to get you $30 off your first order and don’t forget that also comes with gluten-free cookies in every single box free for life i’m going to clean up the mess I made but at least I don’t have to cook.
For the whole rest of the week and that is freaking sick i love y’all i hope you have the best rest of your day and I will see you in another video very soon bye
