Description
This Fall Meal Prep features a wholesome and flavorful combination of apple cider grilled chicken, grilled butternut squash, brussels sprouts, and sweet potatoes, paired with quinoa and a creamy cashew apple cider dressing. Perfectly seasoned and grilled to perfection, this meal prep is ideal for enjoying the cozy flavors of fall throughout the week.
Ingredients
Units
Scale
Apple Cider Grilled Chicken
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 tablespoons apple cider vinegar
- 3 tablespoons chopped fresh parsley
- 1 teaspoon chopped fresh rosemary
- 2 cloves garlic, minced
- 1 teaspoon ground black pepper
- 1 teaspoon sea salt
- 4 boneless skinless chicken breasts
Grilled Butternut Squash
- 1/3 cup olive oil
- 3 garlic cloves, minced
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 butternut squash, peeled and cut lengthwise into 1/2-inch slices
Grilled Brussels Sprouts
- 2 lb. Brussels sprouts, halved
- 3 tablespoons olive oil
- 1/4 cup balsamic vinegar
- 1 tablespoon raw honey
- 1 tablespoon dijon mustard
- 1/2 teaspoon sea salt
Grilled Sweet Potatoes
- 4 large sweet potatoes, cut into 1/3-inch-thick wedges
- Use the garlic mixture same as for butternut squash
Cashew Apple Cider Dressing
- 1 cup raw cashews
- 2 cups hot water (for soaking cashews)
- 1 shallot, minced
- 1/4 cup apple cider vinegar
- 1 tablespoon dijon mustard
- 1 teaspoon raw honey
- 3 tablespoons olive oil
- 1/2 cup water
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
Quinoa
- 1 cup quinoa, uncooked
- 2 cups water
Optional Toppings
- Dried cranberries
- Pepitas
Instructions
- Marinate the Chicken: In a large bowl or gallon-size ziplock bag, whisk together olive oil, fresh lemon juice, apple cider vinegar, chopped parsley, rosemary, minced garlic, sea salt, and ground black pepper. Add the boneless skinless chicken breasts, ensuring they are fully coated in the marinade. Cover and refrigerate for at least 30 minutes up to 8 hours to maximize flavor and juiciness.
- Soak Cashews: Pour hot water over raw cashews in a bowl and let them soak for at least one hour to soften, preparing them for the dressing.
- Cook Quinoa: Combine quinoa and water in a saucepan. Bring to a boil over medium-high heat, then reduce to a simmer and cover, cooking until water is absorbed and quinoa is tender, about 20-25 minutes. Remove from heat and fluff with a fork.
- Prepare Butternut Squash: Peel the squash by slicing off ends and using a vegetable peeler or knife to remove skin. Slice squash lengthwise into ½-inch slices, removing any seeds and strings with a paring knife. Set slices aside.
- Prepare Sweet Potatoes: Wash and dry sweet potatoes, remove ends, then slice lengthwise in half and cut into ⅓-inch thick wedges. Place wedges in a large bowl and set aside.
- Make Garlic Mixture: In a small bowl, whisk together olive oil, minced garlic, sea salt, and black pepper. Brush this mixture onto both sides of the butternut squash slices and toss the sweet potato wedges in the remaining mixture until coated well.
- Prepare Brussels Sprouts: Trim ends and halve brussels sprouts, removing loose leaves. Thread sprouts onto skewers to prevent falling through grill grates, spacing them without overcrowding. If skewers aren’t available, use foil to grill them. Drizzle brussels sprouts with a balsamic glaze made by mixing balsamic vinegar, olive oil, raw honey, dijon mustard, and sea salt.
- Preheat Grill: Heat grill to 350°F for direct cooking.
- Grill Chicken and Vegetables: Place chicken breasts, butternut squash, and sweet potatoes on the grill over direct heat. Cook for 6-8 minutes until grill marks form, then flip and continue until chicken is cooked through (internal temperature 165°F) and vegetables are tender. Remove and set aside.
- Grill Brussels Sprouts and Remaining Sweet Potatoes: Place balsamic-glazed brussels sprouts and remaining sweet potatoes on the grill in a single layer. Close the grill and cook for 5-8 minutes until grill lines appear, flip and cook an additional 4-6 minutes until tender.
- Make Cashew Apple Cider Dressing: Drain soaked cashews and add to a blender with shallot, apple cider vinegar, dijon mustard, raw honey, olive oil, sea salt, ground cinnamon, and half a cup of water. Blend until smooth and creamy, adding more water as needed to achieve a pourable consistency. For a quicker alternative, substitute cashews with plain Greek yogurt.
- Assemble Bowls and Store: Store chicken, grilled vegetables, quinoa, and dressing separately in airtight containers in the fridge. Assemble bowls buffet-style by starting with quinoa, then layering grilled butternut squash, sweet potato wedges, brussels sprouts, chicken, and topping with dried cranberries, pepitas, and cashew apple cider dressing just before eating.
Notes
- Marinating the chicken for longer enhances flavor and tenderness.
- Use skewers or foil to prevent smaller vegetables like brussels sprouts from falling through grill grates.
- If short on time, soak cashews in hot water for at least 1 hour or substitute with Greek yogurt for quicker dressing preparation.
- Store all components separately to maintain texture and freshness during the week.
- Customize bowls with optional toppings such as dried cranberries and pepitas for added texture and flavor.
- Ensure chicken is cooked to an internal temperature of 165°F for safety.
Nutrition
- Serving Size: 1 meal (approximate)
- Calories: 420 kcal
- Sugar: 7 g
- Sodium: 430 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 7 g
- Protein: 30 g
- Cholesterol: 70 mg
