Meal Prep Meal Prepping Seasonings and Sauces

7 Simple Meal Prep Sauces

Updated on 4 min read
Jump to Recipe Print Recipe

Hi friend!

Are you tired of eating the same meal‑prepped chicken every week? These 7 simple sauces will completely transform your meal prep and make any protein taste new again. They’re quick, affordable, freezer friendly  and perfect for busy weeks — whether you cook for one, two, or a small household.

✨ The 7 Sauces are:

• Spaghetti Sauce

• Cherry Balsamic Glaze

• Enchilada Sauce

• Teriyaki Sauce

• Tzatziki Sauce

• Sandwich Sauce/Oil and Vinegar Dressing

• Avocado Crema

I do use a few Amazon products in the creation of these recipes, these links are below.

Hotec Spatula Set https://amzn.to/4b30AHW

Nutribullet https://amzn.to/3MVjB5W

Immersion Blender https://amzn.to/3OSPvk2

Citrus Press https://amzn.to/46iBHp2

Squeeze Bottle for Salad Dressing https://amzn.to/3ZODRsY

Idoo Aquaponic Garden https://amzn.to/3MIBd50

Variety Seed Pack for the Garden https://amzn.to/40kuRfd

As an Amazon Associate, I earn from qualifying purchases. This means I may earn a small commission when you use my links — at no extra cost to you. Thank you for supporting me and helping me keep the recipes coming!

Here are the recipes!

Cherry Balsamic Glaze

Created by Stacey
Print Recipe

Ingredients
  

  • 14.5 can Tart Cherries in Water
  • ¼ c Balsamic Vinegar
  • ¼ c Packed Brown Sugar
  • 1 t Salt
  • 1 t Pepper
  • 1 c Water
  • 2 T Cornstarch

Instructions
 

  • Blend the cherries until smooth
  • Add the cornstarch to the water
  • Add all ingredients to a saucepan and bring it to a boil
  • Reduce the heat to medium and continue to boil gently for 3 minutes
  • Allow the glaze to cool completely before storing
  • In the freezer this will last 3 months and in the refrigerator, it will last a week.
  • Enjoy over pork, chicken, or salmon

Tzatziki Sauce

This creamy yogurt sauce is great on burgers, in Chicken Gyros or Shawarma.
Print Recipe

Ingredients
  

  • 1 c Greek Yogurt
  • ½ c Grated Cucumber
  • Juice of ½ of a lemon
  • 1 Garlic Clove Minced
  • 1 t Greek Seasoning Blend You can substitute 1/2 t of both Oregano and Basil if you don't have the Greek Seasoning Blend (but if you have these you should make the blend the recipe is on on the website)

Instructions
 

  • Combine all ingredients and store in an airtight container.
  • Enjoy!

Enchilada Sauce

Created by Stacey
Making your own Enchilada Sauce is so easy! This makes a mild sauce, you can add another pepper to amp up the spice a bit.
Print Recipe

Ingredients
  

  • 2 Chipotle in Adobo Peppers
  • 1 15 oz can of Tomato Sauce
  • 1 C Chicken Broth
  • 2 Cloves Garlic
  • 1/2 t Cumin

Instructions
 

  • Add all the ingredients together and blend to combine.

Avocado Crema

Created by Stacey
Print Recipe

Ingredients
  

  • 3 T Olive Oil
  • 3 T Water
  • 2 T Lime Juice
  • 1 Small Avocado or ½ of a large avocado
  • 1 T Sour Cream
  • 1/8 t Salt
  • 1/8 t Pepper
  • 1/8 t Cumin

Instructions
 

  • Blend all the ingredients until smooth, adding more water for your desired consistency.
  • Enjoy!

Spaghetti Sauce

Created by Stacey
Print Recipe

Ingredients
  

  • 1 28 oz can of Crushed San Marzano Tomatoes
  • 2 T Diced Onion
  • 1 Garlic Clove Chopped
  • ½ t Dried Basil
  • ½ t Dried Oregano
  • 1 t Sugar optional if needed for acidity
  • 1 T Oil

Instructions
 

  • Add oil to a pan and cook onion until it is softened, add the garlic and sauté until the garlic is softened and fragrant
  • Combine the onion and garlic with the remainder of the ingredients and blend with an immersion blender until smooth.
  • Store in the freezer for 3 months or in the refrigerator for one week.
  • Enjoy!

Teriyaki Sauce

Created by Stacey
Print Recipe

Ingredients
  

  • ½ T Cornstarch
  • 1 T Water
  • ½ c Soy Sauce
  • ½ c Brown Sugar
  • ½ T Rice Vinegar
  • ¼ t Garlic Powder
  • ¼ t Ground Ginger
  • 1/8 t Black Pepper

Instructions
 

  • Combine the cornstarch and water and stir until the cornstarch is dissolved
  • Add all the ingredients to a saucepan and bring to a boil
  • Reduce the heat to medium and continue to boil for 3 minutes
  • Allow sauce to cool completely before storing
  • Store in the refrigerator for up to one month
  • Enjoy!

Sandwich Sauce/ Oil and Vinegar Dressing

Created by Stacey
Print Recipe

Ingredients
  

  • ½ c Olive Oil
  • ¼ c White Wine Vinegar
  • 1 t Greek Seasoning Blend
  • ¼ t Sugar Optional

Instructions
 

  • Combine all ingredients
  • Store in a jar or squeeze bottle in the refrigerator for up to one week
  • Enjoy!

Greek Seasoning Blend

Created by Stacey
This Greek seasoning blend is great as a salad dressing seasoning, a vegtable seasoning or on chicken.
Print Recipe

Ingredients
  

  • 2 T Oregano
  • 2 T Basil
  • 1 T Garlic Powder
  • 1 T Onion Powder
  • 1 t Salt
  • 1 t Pepper

Instructions
 

  • Combine all spices and store in an airtight container.

If you are looking for a few ways to transform your meal prepped chicken, check out these recipes: https://staceyssimplemeals.com/3-meals-to-meal-prep-for-2-4-people-from-one-rotisserie-chicken/

💛 Tell me which sauce you’re trying first — I love hearing what you make

Have a wonderful week!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




You may also like...