Anti-inflammatory Turmeric Chicken Meal Prep Bowls (Paleo, Whole30, AIP)

Fancy magazine worthy meals are great, don’t get me wrong. But when it comes down to just getting through the work week, sometimes you need something that’s simple to make, practical to store, and healthy! I spent years trying to get my meal prep routine on point with fussy recipes I pulled from magazines and cookbooks and found myself overwhelmed, and unsatisfied. That’s why I decided to share this recipe for anti-inflammatory turmeric chicken meal prep bowls! Paleo, AIP, Whole30, and absolutely perfect for stashing in the fridge and bringing to work throughout the week.

Not everyone is into the idea of prepping their meals for the week, but let me tell ya, it’s totally changed the way that my husband and I eat. No longer are we scrambling for halfway decent food for lunch on a Thursday morning! We have it all prepped and ready to go! All it takes is a little bit of forethought, an hour or two in the kitchen over the weekend, and some creative ideas to get you going for the week… and I’ve got the creative idea for ya right here!

Why I Love These Anti-inflammatory Turmeric Chicken Meal Prep Bowls

 

They’re perfect for meal prep for the week

This recipe is designed for three days worth of meal prep. My husband and I share meal prep, so it can essentially be two days worth of lunches plus one for two people. You can simply scale up or down from there and use leftovers for dinner.

They feature anti-inflammatory turmeric

Turmeric is one of my absolute favorite ingredients to cook with and it has made such a dramatic difference in my own health. Regular turmeric has really helped support my overall health, and I notice an immediate difference when I’m trying to fight off the start of a cold and I super dose on turmeric. Perfect for supporting your health during flu season!!

They’re veggie packed!

Broccoli, cauliflower rice, and fresh herbs for a nutrient dense meal!

The Ingredients You’ll Need

 

Chicken

Chicken breast is what I used for this recipe, but you can easily use chicken thigh as well!

Broccoli

Broccoli goes best with these flavors and hold up well in the fridge, but you can also use other veggies like asparagus!

Cauliflower Rice

I often buy cauliflower rice pre-riced to save myself some time in the kitchen. It’s a worthy expense to me! I’ve seen pre-riced cauliflower at sprouts, Trader Joe’s, Whole Foods, and even Target. However, you can also just use a food processor to rice cauliflower!

Coconut oil

You can also used avocado oil.

Turmeric, ginger, and fresh parsley

Turmeric is the main anti-inflammatory ingredient here, but ginger also adds in some more benefits!

Storage containers

I use glass like this, but you can also use stainless steel!

 

Anti-inflammatory Turmeric Chicken Meal Prep Bowls

Ingredients

  • 3 chicken breasts (about 1-1.5 lbs)
  • 2.5 cups cauliflower rice (pre riced or riced in a food processor)
  • 2.5 cups broccoli florets
  • 3 tbsp coconut oil
  • 2 tsp turmeric
  • 1 tsp onion powder
  • 1/2 tsp ginger
  • 1 sea salt
  • 1/2 tsp black pepper (omit for AIP)
  • 1 tbsp coconut aminos
  • 1-2 tsp fresh parsley

Instructions

  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper
  2. Place the three chicken breasts on one side of the baking sheet, and the broccoli on the other (use two baking sheets if it's too crowded)
  3. Mix 2 tbsp of melted coconut oil with 1 tsp ground turmeric, onion powder, ginger, sea salt, and black pepper
  4. Pour the mixture over the chicken and the broccoli, evenly coating them
  5. Top the chicken with an extra tsp of ground turmeric
  6. Bake in the oven for 20-25 minutes or until chicken reaches internal temperature of 165-170 F
  7. Remove the chicken, set aside, and potentially keep the broccoli in for 5-8 more minutes if you like it crispy!
  8. While the chicken and broccoli are cooking, melt 1 tbsp of coconut oil in a large skillet on medium heat
  9. Add in the cauliflower rice and season with salt and coconut aminos
  10. Cook the cauliflower rice for 12-15 minutes, or until lightly browned
  11. Assemble the meal prep bowls (you'll have about 3) by slicing the chicken and topping with parsley, then adding in the cooked broccoli and cauliflower rice
  12. Store in the fridge for 2-3 days and enjoy!
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So easy, yummy, and healthy! You can have these all for lunch, or double up for breakfast or dinner. I often have meals like this for breakfast and find it much more filling than something like a smoothie.

If you want more meal prep recipes, check out my e-book the 30 Day Gut Healing Diet Plan & Guide. It comes with 30 days worth of meal plans focused specifically towards gut health and has detailed meal prep guides, and pictures of entire days of eating to make it easy to follow along!

Want more turmeric recipes? Check out these…

 

Anti-inflammatory Turmeric Chicken Meal Prep Bowls

Instant Pot BBQ Stuffed Sweet Potatoes (Paleo, Whole30, AIP)

Here in Texas, Barbecue is a way of life. There are tons of BBQ joints in Dallas, and everyone goes crazy for them! Being intolerant to nightshades, I miss out on a lot of fun of BBQ. However, once I started making nightshade free BBQ dishes, I am a changed woman and absolutely love it! These BBQ Stuffed Sweet Potatoes are everything that you love about BBQ all in one easy weeknight dish.

Making simple weeknight dishes while you’re on a Whole30, or paleo/ AIP diet that’s filling and that everyone loves can be challenging at times. I really aim to share a myriad of easy weeknight dishes on Unbound Wellness, and this is another amazing one to add to the bunch!

These BBQ Stuffed Sweet Potatoes can be made in the Instant Pot for quick and easy prep, and they’re packed with both flavor and filling nutrition that the whole family will love.

Instant Pot BBQ Stuffed Sweet Potatoes (Paleo, Whole30, AIP)

The Ingredients

Beef Chuck Roast

Beef chuck roast is what I used in this recipe, but you can easily use something like pork shoulder or chicken.

Bone Broth

This helps keep the roast super juicy.

Sweet Potatoes

I used regular orange sweet potatoes put you can use any variety

Cilantro

For flavoring!

Compliant BBQ Sauce

This is where you can get creative and modify. For AIP, I use this KC Naturals BBQ sauce to make it easy. However, you can also use a homemade AIP BBQ like this recipe, or a homemade Whole30 recipe like this if you’re not AIP. Whatever works for you!

 

Don’t have an Instant Pot? First, I highly recommend one! It has seriously transformed the way that I cook and has saved me so much time. It’s worth every penny, and I would make the decision to get one 1000x over.

But, if you don’t have one, I have included slow cooker modifications in the recipe card notes! It’s so easy to modify 🙂

Instant Pot BBQ Stuffed Sweet Potatoes

Ingredients

  • FOR THE SWEET POTATOES
  • 3-4 sweet potatoes
  • 1 tbsp coconut oil
  • FOR THE BBQ BEEF
  • 3 lb beef chuck roast
  • 1 cup beef bone broth
  • 1 tbsp coconut oil (or avocado oil)
  • 1/2 onion, chopped in half
  • 2-3 garlic cloves
  • 1 tsp sea salt
  • 1/2 tsp black pepper (omit for AIP)
  • 1.5 cups compliant BBQ sauce (I use this for AIP)
  • 2 tbsp cilantro, chopped

Instructions

  1. Set the Instant pot (see notes for slow cooker instructions) to sauté and melt 1 tbsp of coconut oil
  2. Add in the chuck roast, season with salt and pepper, and satue the chuck roast until lightly browned (this takes 4-5 minutes)
  3. Add in the broth, red onion, and garlic
  4. Place the lid on the Instant Pot, seal the valve, and set it to MANUAL for 60 minutes
  5. While the roast begins to cook, set the oven to 400 F and line a baking sheet with parchment paper
  6. Scrub the sweet potatoes well, rub them in coconut oil, and make a slit down the center
  7. Roast the sweet potatoes in the oven for 45-60 minutes or until cooked through (cooking time varies depending on the size)
  8. Remove the sweet potatoes from the oven and set aside
  9. Once the Instant Pot is done and the roast in cooked, carefully quick release the pressure
  10. Remove the lid on the instant pot and spoon out the excess broth (save it for soup... it's delicious!) and the onion
  11. Pour in the BBQ sauce of choice and shred the roast to incorporate with the BBQ sauce
  12. Stuff the sweet potatoes with the BBQ beef and top with cilantro to serve

Notes

If using a slow cooker instead of an instant pot, follow all of the other instructions and simply set the slow cooker to 8 hours on low! Easy modification 🙂

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That’s all there is to it! These BBQ stuffed sweet potatoes are so perfect for week night meals and meal prep. Serve it with a side salad or another roasted veggie on the side, and you’re good to go for a nourishing, delicious and filling meal.

Like these BBQ stuffed sweet potatoes? You may like these recipe as well…

 

Instant Pot BBQ Stuffed Sweet Potatoes (Paleo, Whole30, AIP)

Living With a Non-Paleo or AIP Spouse

If you’ve read my blog for a while and watch my Instagram stories, you’ll know that I’m happily married to a wonderful man who supports me, inspires me, and grows with me everyday. However, he is not Paleo or AIP… at all. When I met Daniel over 4 years ago, he was surviving off of prepackaged hardboiled eggs, spaghetti, frozen lasagna and all of your typical bachelor food. When we got married, it was an adjustment to learn how to live a balanced life for both of us being on such different diets. How do you like with a non-paleo or AIP spouse when you’re so committed to your own diet?

I want to point out that my husband still values healthy food. He’s happy when I feed him vegetables and healthier treats… but that doesn’t mean that he also doesn’t want to eat nachos and pizza! He comes from a family with fairly minimal health problems and has he just does’t notice any negative effects of eating junk food every once and while.

So, how do we balance spending time together, eating out, and eating at home on different diets?

 

1.Educate your spouse on why your diet matters for your health and wellbeing

 

When Daniel and I first started dating, I was mostly gluten free, and 100% nightshade free. I really explained to him why it mattered. I told him what gluten and nightshades did to my body, where you could find it, and how it would impact my mood and health negatively if I ate any.

Then, when I went grain free and AIP, I actually asked him to read Omnivores Dilema with me that discusses corn and soy in great detail to allow him to get a solid understanding of why I was cutting them out.

Yes, it took some time for him to really understand. Yes, we had some disagreements on some details. But at the end of the day, love requires wanting what’s best for your partner. After educating my husband on why it was important for my health and wellbeing, he was much more on board with supporting me and advocating me.

 

2. Remember that they can still support you without being compliant with your diet

 

One of the biggest misconceptions that I hear is that in order to be supportive of someone, you have to do the same diet they’re doing 100%. That’s not necessarily the case.

Don’t pressure your spouse or significant other into compliance if it just doesn’t work. Ask for support in other ways!

My husband still shows support by trying my compliant recipes, making himself dinner sometimes when I don’t want to handle certain ingredients that he wants, and advocating for me in social situations. He’s always the first one to speak up if someone is trying to convince me to eat nightshades, or if they don’t understand my requests.

I am beyond grateful for how supportive my husband is. It’s one of the strongest parts of our relationship! And it doesn’t have to require him going totally gluten free 😉

 

3. Define clear cross contamination rules

 

My husband and I have clear rules of what can and cannot come into the house. For example, dairy isn’t detrimental to my health, so he still eats tons of cheese. However, I just ask him to be thorough with cleaning up after using cheese. Where as, nightshades are much more an issue for me, and these rarely come into the house.

Daniel knows what’s okay for me to have around, and what isn’t, and I’ve educated on how to handle certain cross contamination risks like double dipping in sauces, washing silverware thoroughly, and so forth.

That doesn’t mean that my husband is nightshade free or gluten free. He still enjoys these foods while eating out or on rare occasions, but setting the ground rules for eliminating cross contamination risks saves a lot of headaches and arguments in the future.

 

4. Find compliant meals that you both love

 

Just because your significant other isn’t paleo or AIP doesn’t mean that they still can’t enjoy compliant meals! My husband and I have several favorites that we share.

Here are some great ideas for foods that you can share…

 

 

5. Use the “layering method” for meals that you share

 

One of my favorite strategies for sharing meals is the layering method. Essentially, you start with a basic meal that’s compliant for your diet, and layer on extras that your significant other will enjoy. For example, making my Instant Pot Chili and adding on good quality chips and cheese for my husband.

My husband and I do this often with a myriad of different meals, and we’re always happy with the outcome!

 

7. Shop for better quality versions of their favorites

 

Daniel may not be paleo or AIP, but that doesn’t mean that he has to eat junk! Regardless of what you spouse chooses to eat, I still always advocate for getting better quality versions to ensure that everyone stays healthy.

Here are some favorites that I like to get for Daniel…

  • Primal kitchen mayo
  • Rice pasta
  • Jackson honest tortillas chips
  • Siete tortillas
  • Sourdough or sprouted bread (I’m fine with some occasional gluten in the house as long as he’s careful)
  • Coconut milk ice cream
  • Simple mills crackers
  • Grass-fed cheese and milk

 

8. Explore ways to spend time together that don’t revolve around food

 

Though going out to dinner together is fun, it’s not always necessary for spending time together! Daniel and I focus on spending time together in more ways than just eating out.

Here are some of our favorites…

  • Going to the movies (and bringing my own snacks)
  • Having movie night at home with a shared meal
  • Hiking
  • Shopping
  • Bowling
  • etc.

 

I know that relationships are hard in a myriad of different capacities, but I hope these tips helped on the food front!

Low Carb Cauliflower Veggie Nuggets (Paleo, Keto, Whole30, AIP)

I believe in the healing power of vegetables! But, I also believe in fun, unique recipes to keep things interesting. As much as I love big plates of vegetables, stir fries, and veggie dense soups, I also want something fun every once and while. Like these delicious Low Carb Cauliflower Nuggets!

My baked veggie nuggets are easily one of the most popular recipes on my blog, and we eat them often in my house. However, I get a lot of requests to make something that’s a bit lower carb. Maybe you’re on a ketogenic diet, maybe you’re dealing with diabetes, or maybe you’re just trying to eat a bit higher fat and lower carb. That’s why I revisted the veggie nugget recipe to create a lower carb version that’s just as delicious.

 

These nuggets are paleo, keto friendly, AIP, whole30 and notably dairy free! Yep, no cheese and no high carb flours. The biggest issue that I find with cauliflower based recipes is that they’re loaded with cheese to help bind it. Sometimes there can be whole packages of cream cheese in recipes like this, which just isn’t really going to work for me, and for many of us who are in the paleo world. These nuggets are totally cheese free… a rare find in the cauliflower recipe realm!

Even without the added cheese, these cauliflower nuggets are still crispy, and delicious! Plus, they taste amazing dipped in my cilantro avocado  lime sauce, or a guacamole of your choice. Yum!

 

 

The Ingredients for the Cauliflower Nuggets

 

Riced cauliflower

You can either use a food processor to rice your cauliflower, or buy it pre-riced. I often get it at Whole Foods and Sprouts, but I’ve even seen pre-riced cauliflower at Target!

 

Coconut flour

This helps absorb moisture as well as bind the recipe. I have not tried other flours and cannot recommend good swaps here.

 

Eggs

Real eggs work best for this recipe. They bind the nuggets really well and give them a nice golden color. However, you can sub gelatin eggs too! You’ll find instructions in the recipe card, and more questions answered on it below.

Coconut oil

I haven’t tried other fat sources, but would suggest avocado oil for a sub.

 

Onion and garlic

These help flavor the nuggets! You can use other herbs or spices, but this is just what I’ve found works well.

 

Some Questions Answered…

 

Can you make these low fodmap?

Adapting these for low fodmap would totally change the recipe, so no, this particular recipe can’t be made low-fodmap. However, it would be easier to adapt my veggie nugget recipe by trying to swap out the cauliflower for more carrot/zucchini!

 

Can you make it coconut free?

Coconut flour absorbs moisture as well as binds, so it’s not an easy flour to swap. If you do try it with an alternative, let me know, but I can’t recommend any that would work as well.

 

How do I make it AIP?

The eggs swap for 2 gelatin eggs here! Note that your nuggets will look much more white in color rather than this golden, yellow here in the photos. I used regular eggs here in the photos which gives that golden color and does hold the nuggets together better, but the gelatin eggs do work.

Find the gelatin egg instructions in the recipe

 

If I’m AIP, what gelatin should I use? Can I sub collagen?

Do not sub collagen or it will not work. You can use the brands Great Lakes or Vital Proteins for a grass fed gelatin source.

 

Do they freeze well?

I haven’t frozen them yet myself.. my husband keeps eating them all 😉 However, I would recommend trying to freeze them!

 

Low Carb Cauliflower Veggie Nuggets (Paleo, Keto, Dairy Free)

Ingredients

  • 1 and 1/2 cups riced cauliflower (pre-riced, or using a food processor)
  • 1/3 cup coconut flour
  • 2 eggs (see notes for AIP gelatin egg)
  • 2 tbsp coconut oil
  • 1/8 tsp baking soda
  • 2 tsp onion powder
  • 2 tsp garlic powder
  • 1 tsp sea salt

Instructions

  1. Preheat the oven to 400 F and line a baking sheet with parchment paper that's very lightly greased with coconut oil
  2. Using a cheese cloth or paper towels, squeeze the excess water from the cauliflower rice
  3. Pour the cauliflower rice in a bowl along with the coconut flour, baking soda, seasonings, and coconut oil. Stir to combine.
  4. Stir in the eggs (see below for gelatin egg instructions) and mix well
  5. Immediately begin forming the mixture into lightly flattened nuggets (you'll have 7-8 nuggets) and place them on the baking sheet
  6. Bake the nuggets for 15 minutes, and very carefully flip them. After flipped, bake for another 5-8 minutes or until golden brown (AIP version may need more time)
  7. Remove from the oven and allow to cool
  8. Serve with guacamole, cilantro avocado lime sauce , or another dip

Notes

*For AIP, sub the 2 eggs for 2 gelatin eggs. Here are the instructions - FIRST, Add 1/2 cup of water to a small sauce pot and slowly pour over 2 tbsp gelatin. You don't want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes. Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat. NEXT, Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy. If it's too watery, the nuggets will not work. Add the gelatin egg to the mixture immediately and mix to combine. *

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Paleo Chocolate Raspberry Scones (AIP, Valentine’s Day)

There’s something so beautiful and thoughtful about homemade baked goods. It shows thought, time, attention, and care, and the creativity only multiplies when you make something like scones. Not that there’s anything wrong with chocolate chip cookies or cupcakes, but homemade scones adds a different layer of fun. Especially when they’re as delicious as these Paleo Chocolate Raspberry Scones!

I first made scones when I shared my Orange Cranberry Scone recipe during the holidays. They were a serious hit with my family, and an even bigger hit with you guys! When Valentines day started creeping up, I knew that I had to recreate the scones with more of a Valentines flair.

These paleo chocolate raspberry scones are rich, chocolate-y, and just the right amount of tart with raspberries! They’re also easy to make AIP compliant, and are the perfect treat to make for sharing on Valentines day.

Paleo Chocolate Raspberry Scones (AIP, Valentine's Day)

The Ingredients You’ll Need For The Chocolate Raspberry Scones

 

Tigernut flour

Tigernut flour is one of my new favorite flours for baking. It just makes amazing baked goods. It’s not a nut, but a tuber, so it’s nut free and AIP compliant. If you can have almonds, you can try subbing almond flour here, though I can’t guarantee it will work the same.

Tapioca starch

This helps bind a bit more in the recipe. You can also sub arrowroot.

Coconut oil

Coconut oil is what I use for my scones, but if you want to go coconut free, you can try substituting lard. I haven’t tried this yet, but if you do, let me know how it turns out!

Maple syrup

You can also sub honey here.

Fresh raspberries

Fresh raspberries add some of that Valentine’s day look, and some tart flavor.

Cocoa powder or carob powder for AIP

Carob makes this AIP compliant, but I use regular cocoa as well.

1 Egg (or a gelatin egg)

You can use one egg if you tolerate it, or an egg substitute like a gelatin egg, which is what I use.

Paleo Chocolate Raspberry Scones (AIP, Valentine's Day)

Paleo Chocolate Raspberry Scones (AIP, Valentine’s Day)

Ingredients

  • 1 1/4 cup tigernut flour
  • 1/4 cup tapioca starch
  • 2 tbsp. cocoa powder (sub carob for AIP)
  • 1/4 cup coconut oil, softened
  • 1/4 cup maple syrup
  • 1/3 cup fresh raspberries
  • 2 tbsp dairy free soy free chocolate chips (sub this for AIP )
  • 1/4 tsp baking soda
  • 1 tbsp melted dairy free/soy free chocolate (optional for topping.. sub carob mixed with melted coconut oil for AIP)
  • FOR THE GELATIN EGG (sub 1 regular egg)
  • 1 tbsp gelatin (great lakes or vital proteins)
  • 1/4 cup water

Instructions

  1. Preheat the oven to 350 F and line a baking sheet with parchment paper that's lightly greased
  2. Sift the tigernut flour, tapioca starch and cocoa/carob powder together and set aside
  3. Add in the coconut oil, maple syrup and stir
  4. Stir in the baking soda, chocolate chips and fresh raspberries
  5. For the gelatin egg (sub 1 regular egg if tolerated) add the water to a small sauce pot and slowly pour over the 1 tbsp gelatin. You don't want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes. Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat.
  6. Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy. If it's too watery, the scones will not work. Add the gelatin egg to the mixture immediately and mix to combine.
  7. Once the dough in thoroughly combined, place it onto a cutting board and form it into a large circle, keeping it about an inch in height.
  8. Use a pizza roller or a knife to slice the dough into 6 triangular scones
  9. Bake in the oven for 20-25 minutes
  10. Remove from the oven and cool. Add the optional melted chocolate drizzle and serve.
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Paleo Chocolate Raspberry Scones (AIP, Valentine's Day)

 

These scones are so decadent! Make these for your significant other, friends, or for a Valentines party and everyone will shocked that you actually made them from scratch. Little do they know that they’re fairly simple to make 😉

Enjoy the scones, and have a happy Valentines day!

 

Paleo Chocolate Raspberry Scones (AIP, Valentine's Day)