Meal Prep Recap

• Fall Harvest Quinoa Meal Prep
• Pesto Egg Sandwiches
• Tater Tot Egg Bake
• Mexican Riced Cauliflower

Fall Harvest Quinoa

Fall Harvest Quinoa Salad Meal Prep

Makes 4 meal prep containers

Ingredients

Salad

• 4 cups chopped kale
• 2 cups shredded Brussels sprouts
• 1 tbsp olive oil (for cooking)
• 1/2 cup uncooked quinoa
• 1 cup chicken bone broth
• 1 large Honeycrisp or Fuji apple, chopped
• 1/2 cup candied pecans, roughly chopped
• 1/2 cup shredded or cubed white cheddar cheese
  

Maple Dijon Dressing

• 1/4 cup olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp pure maple syrup
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Rinse quinoa, then cook with 1 cup bone broth over low heat for 15 minutes. Cover, rest 5 minutes, then fluff.
2. Sauté Brussels sprouts in 1 tbsp olive oil for 5–7 minutes, until tender and browned. Cool.
3. Massage kale with a drizzle of olive oil for 1–2 minutes until softened.
4. Whisk dressing ingredients in a small bowl or jar.
5. Divide kale and Brussels into 4 containers, then top with quinoa, apple, pecans, and cheddar.
6. Pack dressing separately and drizzle before eating.
   

Pesto Egg Sandwiches

Pesto Chicken Sausage Breakfast Sandwiches
Makes 6 sandwiches

Ingredients

• 6 English muffins
• 6 Trader Joe’s frozen chicken sausage patties
• 6 large eggs
• 6 slices provolone cheese
• 3 tbsp pesto
• Salt and pepper, to taste
• Cooking spray or butter
  

Instructions

1. Heat sausage patties in a skillet until warmed through.
2. Cook eggs to your liking and season with salt and pepper.
3. Toast English muffins and spread 1/2 tbsp pesto on each bottom half.
4. Layer with sausage, egg, and provolone, then top with muffin lid.
5. Return to the pan or oven briefly to melt cheese if desired. Let cool, then wrap each sandwich in foil or parchment.

To Store & Reheat

• Fridge: Up to 4 days. Reheat at 350°F for 10–12 minutes or microwave 45–60 seconds.

Freezer: Up to 2 months. Thaw overnight or microwave from frozen for 2–3 minutes

Tater Tot Egg Bake

Tater Tot Egg Bake
Makes 4–6 servings
8×8-inch pan

Ingredients

• 2 cups frozen tater tots
• 8 large eggs
• 1/2 cup milk
• ½ cup shredded cheddar cheese (or cheese of choice)
• 1/3 cup diced onion
• 4 slices cooked bacon (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• Cooking spray
  

Instructions

1. Preheat oven to 375°F. Spray an 8×8-inch baking dish with cooking spray.
2. Spread tater tots in a single layer in the dish.
3. Whisk eggs, milk, salt, and pepper. Stir in onion, and cooked bacon crumbles
4. Pour egg mixture evenly over tater tot and top with cheese.
5. Bake 30–35 minutes, until eggs are set and tops are golden. Let cool slightly before slicing.

Mexican Riced Cauliflower

Mexican Riced Cauliflower Meal Prep

Ingredients

• 1 lb ground beef

• 1 packet taco seasoning (or to taste)

• 2 packets Trader Joe’s Mexican Riced Cauliflower, frozen

Option: Use 1 packet Mexican riced cauliflower + 1 (15 oz) can black beans, drained and rinsed, for less spice

• 1 cup shredded Mexican cheese blend

Optional toppings for serving

• Sliced avocado

• Sour cream

• Tortilla chips

Instructions

1. Cook the ground beef: In a large skillet over medium heat, cook the ground beef until browned, about 5-7 minutes. Drain excess fat, if necessary.

2. Add seasoning: Sprinkle the taco seasoning over the beef, stir well, and cook for 1-2 more minutes until the spices are fragrant.

3. Add riced cauliflower (and beans, if using): Add the frozen Mexican riced cauliflower packets (or 1 packet plus black beans if using) directly to the skillet. Stir everything together and cook until the cauliflower is heated through, about 5-6 minutes.

4. Top with cheese: Once the mixture is hot, sprinkle the shredded cheese over the top. Stir until melted and incorporated.

5. Divide for meal prep: Portion the mixture evenly into four meal prep containers.

6. Serve: When ready to eat, reheat in the microwave until warm and top with avocado, sour cream, or tortilla chips as desired.

Homemade Mexican Riced Cauliflower (if Trader Joe’s version is unavailable)

Ingredients for Riced Cauliflower

• 1 head of cauliflower, grated into rice-sized pieces (or use a bag of plain frozen riced cauliflower)

• 1 tbsp olive oil

• 1/2 small onion, finely chopped

• 1/2 red bell pepper, diced

• 1/2 cup frozen corn (optional)

• 1/2 tsp chili powder

• 1/4 tsp cumin

• 1/4 tsp smoked paprika

• Salt and pepper, to taste

Instructions

1. Prepare riced cauliflower: If using fresh cauliflower, grate it into rice-sized pieces. If using frozen, allow it to thaw slightly.

2. Cook the veggies: In a large skillet, heat the olive oil over medium heat. Add the onion and bell pepper and sauté until softened, about 4-5 minutes.

3. Add cauliflower and seasonings: Stir in the riced cauliflower, chili powder, cumin, paprika, and salt and pepper. Add the corn, if using. Cook, stirring occasionally, until the cauliflower is tender, about 5-7 minutes.

4. Continue with the main recipe above, starting from Step 2.