Mexican-inspired cuisine is a favorite for many, known for its zesty salsas, bold spices, and creamy cheeses. Whether you're cooking for a family or looking for easy weeknight meals, Mexican food offers a variety of options that are both flavorful and healthy. This article explores a range of healthy Mexican meal prep recipes that are easy to make, packed with lean protein and veggies, and perfect for enjoying throughout the week.
Why Mexican Food is Perfect for Meal Prep
Mexican cuisine is incredibly versatile and adaptable, making it ideal for meal prepping. The bright and dynamic flavors, combined with the ease of preparation, make it a popular choice for many. Moreover, Mexican food is often vegetarian and vegan-friendly, accommodating various dietary needs. These recipes are designed to be guilt-free, easy to prepare, and delicious any night of the week.
Sheet Pan Burrito Bowl
Sheet pan meals are a convenient way to prep multiple meals at once. This recipe combines fresh veggies, rice, and pre-cooked chicken sausage with classic Mexican spices for an easy and healthy burrito bowl.
Ingredients and Preparation
To start, mix the following spices in a small bowl: chili powder, red pepper flakes, oregano, smoked paprika, cumin, garlic powder, onion powder, salt, and black pepper. Next, cut the stems and seeds off 3 peppers and chop them into 1-inch chunks. Slice 1 yellow onion and the chicken sausage.
Preheat the oven to 425°F and line a large sheet pan with parchment paper or non-stick spray. Add the chopped peppers, sliced onions, and chicken sausage to the sheet pan. Drizzle with 2 tablespoons of olive oil and sprinkle with 2 tablespoons of the prepared seasoning mix. Toss to coat thoroughly and bake for 25 minutes, stirring halfway through.
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After 25 minutes, remove the sheet pan from the oven. Add pre-cooked rice and black beans to the sheet pan, drizzle with the remaining 2 tablespoons of olive oil, and sprinkle with the rest of the seasoning. Toss to coat and cook for another 5 minutes.
Tips and Variations
- Chicken Breasts: You can replace the pre-cooked chicken sausage with boneless, skinless chicken breasts. Coat the chicken in some of the spices and add it to the pan with the veggies, cooking for 18-20 minutes until it reaches 165°F. Remove the chicken from the pan and follow the instructions to add the rice and beans.
- Rice: Use pre-cooked rice or cook your own with 1 cup of dry white rice.
- Serving: Divide the mixture into separate glass meal prep containers for easy storage and reheating. This burrito bowl can be eaten cold or reheated.
Mexican Chicken Meal Prep Bowls
These meal prep bowls feature flavorful Mexican chicken, zucchini, black beans, and pico de gallo, making them perfect for a healthy lunch at work.
Preparing the Chicken
Preheat the oven to 400°F (200°C). In a small bowl, whisk together sugar, coriander, cumin, chipotle chili, and sea salt. Generously sprinkle the spice mix on both sides of the chicken breasts. Place the chicken breasts on a baking sheet.
Assembling the Bowls
In an oven-proof bowl or baking dish, combine cooked black beans, chopped yellow onion, garlic, and chicken broth. Place this bowl on the same baking sheet as the chicken. Dice zucchini, sprinkle with sea salt, and drizzle with avocado oil. Mix with your hands until well coated and spread the zucchini on the baking sheet.
Bake everything together for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F. While the chicken is baking, prepare the pico de gallo by combining tomatoes, red onion, jalapeño, cilantro, lime juice, and a pinch of sea salt in a bowl.
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Final Steps
Remove everything from the oven and let the chicken rest for 5-10 minutes. Shred the chicken with two forks and divide it among 4 meal prep containers. Divide the zucchini and beans among the containers, top with pico de gallo, and drizzle with sour cream. Store in the fridge for up to 4 days.
Healthy Mexican Casserole
This casserole is packed with protein and fiber, offering a flavorful and easy meal prep option without the excessive calories often found in traditional casseroles.
Ingredients and Preparation
Start by preparing the mix. Add a tablespoon of oil to a large stovetop pan over medium heat. Add 1 1/2 pounds of lean ground turkey, beef, or chicken and break it up as it browns. Once browned, reduce the heat to low.
In a 9x13 oven-safe dish, spread enchilada sauce. Place 6 mini tortillas on top of the sauce, spreading 1/2 can of refried beans over each tortilla. Pour the meat mixture over the tortillas.
Baking
Throw it into the oven on 350°F (176°C) for about 30-35 minutes, or until the cheese on top has melted and the sides have started to bubble. Cut into 8 pieces and reheat servings in the microwave for about 90 seconds.
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Tips
- Sodium: Look for low or no sodium ingredients to keep the casserole healthy.
- Beans: Use your favorite kind of beans in the mix.
Additional Healthy Mexican Meal Prep Ideas
Here are some more ideas for healthy Mexican meal prep recipes:
- Shrimp Tacos with Cabbage and Avocado Crema: Perfect for grilling season, these tacos feature grilled shrimp, shredded cabbage, and a creamy avocado sauce.
- Huevos Rancheros: A vegetarian dish that can be enjoyed for breakfast, brunch, or dinner, featuring eggs, tortillas, and a flavorful sauce.
- Mexican Cobb Salad: A healthy twist on the classic cobb salad with a Mexican-inspired flavor profile.
- Fish Taco Salad: A hearty salad with flaked, blackened fish, tomatoes, avocado, kidney beans, roasted corn, and tortilla chips.
- Chicken Enchiladas: Use green salsa for a great taste in these enchiladas, which prep and freeze well for future meals.