- Following 165
- Followers 33.5K
- Engagement 4.14%
- Avg likes 1.2K
- Avg comments 12
About Courtney 🌶️🌮🍜🫒
Courtney 🌶️🌮🍜🫒 (@cook.withcourtney) is a Kitchen/cooking creator on Instagram, also filed under Food & Cooking. The account has 33,475 followers and 219 published posts. Recent posts average 1,238 likes and 12 comments, an engagement rate of 4.14%.
With 33.5K followers, Courtney 🌶️🌮🍜🫒 is a micro creator by the common 10,000 to 100,000 definition. Set against 165 accounts followed, the audience works out to about 203 followers per account Courtney 🌶️🌮🍜🫒 follows. Courtney 🌶️🌮🍜🫒 carries Instagram's verified badge and uses an Instagram professional account. Flinque files Courtney 🌶️🌮🍜🫒 under Kitchen/cooking, with Food & Cooking as a secondary category.
The Instagram bio for Courtney 🌶️🌮🍜🫒 runs to 14 words across 4 lines. Emoji sit alongside the words. The latest activity Flinque has on record for Courtney 🌶️🌮🍜🫒 dates from May 2026.
219 Posts
All 10 recent posts Flinque holds for Courtney 🌶️🌮🍜🫒 are videos. 219 published posts give Courtney 🌶️🌮🍜🫒 a moderate archive on Instagram. Against the audience, that is roughly 153 followers for each post published. All 10 carry captions, averaging 150 words each. The captions are written mainly in English. Words that recur across them include ingredients, easyrecipes, method, minutes and combine. The captions tag #easyrecipes, #dinnerideas, #healthyrecipes, #mealprepideas and #healthyrecipeideas.
A realistic everything I eat in a day as a busy girlie!! As you all know I love cooking, but when I don’t have time these ready meals are an absolute life saver. They’re so so tasty, packed with protein and low calorie which helps me stay on track even when I don’t have time to cook and plan all my meals!
#whatieatinaday #highproteindinnerideas #dinnerideas #fitfoods
Possibly the best salad I have ever made honestly so so addictive I genuinely could eat this every single day 🤤🤤
Ingredients (serves one):
1 steak (I used fillet)
1/3 block feta
1 corn cob
2 handfuls rocket
1/2 avocado
1/4 cucumber
For the Chimichurri:
2 tbsp fresh parsley
1 tsp fresh corriander
1 small garlic clove
2 tbsp olive oil
1 tbsp red wine vinegar
1/2 tsp dried oregano
1 tsp honey or maple syrup
Pinch of salt
1–2 tsp water to thin, if needed
#easyrecipes #healthyrecipes #steaksalad #dinnerideas
So simple but sooo tasty. I will be making this on repeat for the foreseeable! Literally 5 minutes prep then in the oven for 30 minutes, it’s as easy as that!
510 CALS PER PORTION
Ingredients (Serves 2):
2/3 bag gnocchi
1 red onion
1 courgette
2 handful plumb tomatoes
4 low fat sausages (skins removed and torn into chunks)
Handful basil
Drizzle olive oil
3tsp Harrisa paste
2tsp paprika
2tsp smoked paprika
1tsp sea salt
1tbsp Parmesan
Optional garnish:
Drizzle extra virgin olive oil
Parmesan
Method:
Chop all the veggies roughly the same size as the gnocchi. Add to a baking dish with the gnocchi, spices, oil and Harrisa paste and stir.
Roast for 15 minutes, then stir, then roast for a further 15 minutes. Remove from the oven, top with basil and Parmesan and serve!
#easyrecipes #dinnerideas #gnocchirecipe #healthyrecipes
465 CALS + 47G PROTEIN PER PORTION
Can’t believe it has took my this long to try the viral crispy rice salad. This honestly tastes INSANE and it’s so so easy to make. So good for meal prep too.
Ingredients (serves 3):
For the chicken:
2-3 chicken breasts
1tbsp dark soy sauce
1tbsp light soy sauce
1tsp cornflour
For the rice:
1 pack microwave rice
1 cucumber
4 spring onions
1/2 red onion
Handful edamame
1tbsp dark soy
1tbsp light soy
Drizzle sesame oil
2tsp crispy chilli oil
For the dressing:
2tbsp 0% Greek yog
2tbsp light mayo
2tbsp Siracha
Water to loosen
Method:
Slice the chicken breast in half then marinate in the soy sauce and cornflour for around 30 minutes, air fry for 10-15 mins.
Cook the rice then add to a lined baking sheet along with the soy sauce, chilli crisp and sesame oil, bake in the oven until golden and crispy.
To make the dressing, combine all the ingredients with a little water until you have the correct consistency.
Combine all the ingredients in a mixing bowl, serve and enjoy! ♥️
#mealprepideas #mealprep #healthyrecipeideas #crispyrice #crispyricesalad
Literally 10/10 no notes.
I added banana to a pan with a little butter, cinnamon and a little honey. Then topped my French toast with some yogurt, the bananas and a sprinke of cinnamon sugar and it was honestly insane.
#easyrecipes #breakfastrecipes #caramelisedbanana #sweetbreakfast #slowmornings
Honestly this katsu curry sauce is so addictive I genuinely could eat a bowl of this on its own but with the panko flaky cod it is just an insane combo. Recipe inspo from the queen
Recipe (serves 2):
For the cod:
2tbsp flour
2tbsp panko (toasted in a dry pan)
2 Cod loins
1 egg
For the katsu curry:
1 onion
2 carrots
1tbsp curry powder
1tbsp tomato puree
1tbsp ketchup
1tsp five spice
1tbsp plain flour
1/2tsp turmeric
400ml chicken stock
For the salad:
1/2 cucumber
Handful corriander
1tsp honey
1tsp sesame oil
1tsp fish sauce
1tsp Sesame seeds
Method:
Pat dry the cod and season, dip in the flour, then egg, then the panko. Air fry for 8-10 minutes.
In a pan, fry carrot and onion until softened. Then add the spices, flour and ginger. Cook out for 2 mins. Then add the ketchup and the tomato puree along with the stock and stir until thickened.
Once the carrots are cooked, blend until smooth.
Combine all the salad ingredients in a bowl.
Serve with sticky rice and enjoy! ♥️
#healthieralternatives #healthyrecipeideas #easyrecipes #katsu #codkatsu
475 CALS + 41G PROTEIN PER PORTION
Ingredients (serves 3-4):
For the meatballs:
500g chicken mince
40g breadcrumbs
1 large egg
1cm piece ginger
1tsp garlic puree (or 2 cloves fresh)
1tsp chilli puree or chilli oil works
2 spring onions (finely chopped)
1 Tbsp chopped coriander
Few splashes fish sauce (optional)
Salt and pepper
3-4 portions rice (I use religiously!)
1 Pak Choi (leaves removed, woody ends cut off and washed)
For the gochujang sauce:
1tbsp gochujang
1tbsp tomato ketchup
1tbsp light soy sauce
1tbsp dark soy sauce
1tsp sesame oil
Drizzle of honey
100ml water
1tsp cornflour
Method:
Combine all the meatball ingredients in a large bowl and mix until combined. Roll into equal sized balls and airfare for 15 minutes, turning halfway through.
In a bowl, mix all the sauce ingredients and set aside.
Stir fry the pak choi in a drizzle of sesame oil and light soy sauce. 2-3 mins is enough. Remove from the pan.
In the same pan, add the sauce and reduce until thickened. You may need to add a splash more water here to get to the right consistency. Once the meatballs are done, combine with the sauce.
Serve over jasmine rice with a wedge of lime and some toasted sesame seeds and enjoy! ♥️
#easyrecipes #highproteinmeals #healthyrecipeideas #chickenrecipe #gochujangrecipe
495 CALS + 34G PROTEIN
The perfect easy meal prep that lasts well in the fridge and is honestly so so good. You could also add red onion and olives I just had none 🥲🤤
Ingredients:
3/4 block feta
1/2 tub tzatziki (optional)
250g pasta (I use wholewheat)
1 cucumber
1 pack plumb tomatoes
1tbsp oregano
Handful basil
For the Dressing:
2tbsp extra virgin olive oil
2tbsp balsamic vinegar
1tbsp honey
Salt and pepper
For the Chicken:
350g chicken breast
1tbsp chicken seasoning
1tsp garlic powder
1tsp paprika
1tsp smoked paprika
Drizzle avocado oil (I used )
Method:
Coat the chicken in the oil and all the seasonings and add to an air fryer for 13-15 minutes. Turning half way through.
Cook the pasta then rinse with cold water. Combine all the salad ingredients and pour over the dressing.
Serve with a dollop of tzatziki and enjoy!♥️
#easyrecipes #mealprepideas #healthymealprep #highproteinrecipe #greekpasta
My favourite high protein, whole foods dinner I think I’ve ever made. Soooo tasty 🤭
Ingredients:
2 steaks (I used fillet)
2 large sweet potatoes
Tenderstem broccoli
50g butter
1tsp paprika
2 cloves garlic
1 tbsp finely chopped parsley
1 tbsp olive oil
1tbsp crème fraiche (optional)
Method:
Combine the butter, paprika, garlic, parsley and salt and pepper.
Roast sweet potatoes in the oven or air fryer until completely cooked. Mine took 50 mins in the air fryer.
Pan fry two steaks to your liking, I did 2 1/2 mins on one side, flipped, added the paprika butter and cooked for a further 2 1/2 mins on the other side. Baste the steak in the butter.
Once the steak is done, leave to rest whilst you make the mash. Remove the roast potato from the skin, combine with the left over paprika butter and a tablespoon of crème fraiche. Season with salt and pepper.
Serve with a drizzle of paprika butter and enjoy! ♥️
#easyrecipes #wholefoods #steakbites #healthyrecipes #steakrecipes
450 CALS + 30G PROTEIN PER MUFFIN
Knowing I have these prepped literally gets me out of bed in the morning 😂🤭 So so good!! I topped with spicy cheese but you can use any cheese slice. I also add a little siracha mayo once I’ve reheated it!
Inspo from ♥️
Ingredients (serves 4-6):
4tbsp cottage cheese
4 eggs
150ml milk
6 chicken sausages
2 handfuls spinach
4-6 muffins
4-6 spicy cheese slices
Salt and pepper
Method:
Add the chicken sausages to an air fryer and cook for 12-15 minutes.
In a bowl, combine the eggs, cottage cheese, cooked sausage and spinach.
Line a baking dish with greaseproof paper and pour in the egg mixture. Bake at 180 for 20-25 minutes **this could vary depending on your oven/the size and depth of your dish so please check this is cooked through before serving.
Slice and add to your toasted muffins along with a slice of cheese. Wrap and refrigerate. I reheat these in the microwave for 1:30.
#easyrecipes #mealprepideas #breakfastprep #breakfastprepideas #breakfastmuffin
Courtney 🌶️🌮🍜🫒's engagement
Courtney 🌶️🌮🍜🫒's engagement rate on Instagram is 4.14%, between 3% and 6%, or 3 to 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 24 followers. Likes outnumber comments by roughly 103 to 1, with 1,238 likes and 12 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
4.14%
- Avg likes
- 1.2K
- Avg comments
- 12
- Interactions : followers
- 1 : 24
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Frequently asked questions
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Who is Courtney 🌶️🌮🍜🫒?
Courtney 🌶️🌮🍜🫒 (@cook.withcourtney) is a Kitchen/cooking creator on Instagram, also filed under Food & Cooking. Courtney 🌶️🌮🍜🫒 carries Instagram's verified badge and uses an Instagram professional account. The Instagram bio for Courtney 🌶️🌮🍜🫒 runs to 14 words across 4 lines.
How many followers does Courtney 🌶️🌮🍜🫒 have?
Courtney 🌶️🌮🍜🫒 has 33,475 followers on Instagram (33.5K). Set against 165 accounts followed, the audience works out to about 203 followers per account Courtney 🌶️🌮🍜🫒 follows. 219 published posts give Courtney 🌶️🌮🍜🫒 a moderate archive on Instagram.
What is Courtney 🌶️🌮🍜🫒's engagement rate?
Courtney 🌶️🌮🍜🫒's engagement rate on Instagram is 4.14%, between 3% and 6%, or 3 to 6 likes and comments per 100 followers. On a typical post that comes to about 1 like or comment for every 24 followers. Likes outnumber comments by roughly 103 to 1, with 1,238 likes and 12 comments on an average post, so most reactions are taps rather than replies.
What does Courtney 🌶️🌮🍜🫒 post about on Instagram?
Flinque files Courtney 🌶️🌮🍜🫒 under Kitchen/cooking, with Food & Cooking as a secondary category. All 10 recent posts Flinque holds for Courtney 🌶️🌮🍜🫒 are videos. The 10 recent Instagram captions Flinque holds for Courtney 🌶️🌮🍜🫒 repeatedly use the words ingredients, easyrecipes, method, minutes and combine. Courtney 🌶️🌮🍜🫒's captions carry hashtags such as #easyrecipes, #dinnerideas and #healthyrecipes. Courtney 🌶️🌮🍜🫒 writes those captions mainly in English.
How do I contact Courtney 🌶️🌮🍜🫒 for a collaboration?
Courtney 🌶️🌮🍜🫒's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Courtney 🌶️🌮🍜🫒 and use Flinque's outreach tools wherever a contact route is on file.
Links
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