Whip up these chicken pasta meal prep bowls for a week of healthy meals! With over 40 grams of protein and 7 grams of fiber, these bowls are perfect for filling lunches and dinners.
If you’re bored of the same old chicken and rice meal prep, these chicken pasta meal prep bowls are for you. The combination of chicken breasts, pasta, and parmesan cheese ensures that this pasta recipe is protein-packed while the pasta and veggies ensure they are loaded with fiber too.
While I designed the bowls as a meal prep idea for healthy lunches, they also make a great family dinner idea for busy weeknights. Not to mention, they are super versatile and you can mix and match the veggies and cheese to use whatever you have in the fridge.
Why You’ll Love Them
- Quick and Easy – Ready in 30 minutes, this meal prep chicken pasta is perfect for a simple meal.
- High-Protein – These chicken pasta meal prep bowls contain over 40 grams of protein per serving.
- Keep Well – These meal prep bowls keep well in the fridge and freezer and reheat well in the microwave.
Ingredients + Substitutions
- Pasta – To add some complex carbohydrates and fiber. I used regular pasta, but you can use whole wheat pasta if preferred or gluten-free pasta if needed.
- Chicken – To add some protein. I used chicken breast meat but skinless, boneless chicken thighs will also work, or you use leftover or rotisserie chicken, see the notes section of the recipe card for details.
- Sundried Tomatoes – To flavor the pasta. You can use dry-packed or oil-packed sundried tomatoes.
- Spinach – To add some leafy greens and fiber. I used fresh spinach but you can use frozen spinach if preferred, see the notes section of the recipe card for details.
- Broccoli – To add some more fiber and micronutrients. I used fresh broccoli but you can use frozen broccoli if preferred, see the notes section of the recipe card for details.
- Onion and Garlic – To add flavor and fragrance.
- Oregano – To season the chicken pasta. I used dried oregano but you can use fresh if preferred, basil would also work well.
- Milk – To make the sauce. I used 2% milk, but any type of milk or heavy cream.
- Parmesan Cheese – To add some more protein and healthy fats. I recommend freshly grated parmesan cheese, but pecorino and mozzarella cheese would also work well.
- Olive Oil – To add some healthy fat and cook the chicken, but butter would also work.
- Salt and Pepper – To season.
Dietary Adaptions
To Make it Gluten-Free: Use certified gluten-free pasta.
To Make it Dairy-Free: Swap the parmesan cheese for nutritional yeast and the milk for plain almond milk.
Red’s Nutrition Tip
While pasta is often demonized as an “unhealthy” choice, it’s actually a great source of complex carbohydrates and fiber. In fact, wheat is the highest protein grain, so using wheat pasta in a recipe is a great way to add carbs and protein and the same time.
Serving Suggestions
This chicken pasta is a balanced meal complete with protein, carbohydrates, fiber, and healthy fats. However, it’s easily adaptable to suit your personal dietary needs.
- To make it higher protein, add an extra 1/2 pound of chicken breast to the recipe.
- To add more fiber, swap the regular pasta for whole grain pasta and/or add 2 more cups of broccoli.
- To make it lower in fat, use half the amount of olive oil and use skim milk.
- To make it lower carb, swap the regular pasta for zucchini noodles or low-carb pasta.
Storage + Reheating
To Refrigerate: Allow the pasta to cool completely, then transfer it to an airtight container and store it in the fridge for up to 5 days.
To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.
To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, transfer the pasta to a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.
More Chicken Pasta Recipes:
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Chicken Pasta Meal Prep Bowls
Ready in 30 minutes, these chicken pasta bowls are an easy meal prep idea perfect for work lunches and weeknight dinners. Plus, they are a filling meal packed full of protein, healthy fats, and fiber.
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Prep Time: 10 minutes -
Cook Time: 15 minutes
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Total Time: 25 minutes
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Yield: 4 servings 1x
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Category: Meal Prep
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Method: Stovetop
Prep Time:
Yield:
Category:
Method:Ingredients
- 12 ounces penne, or other short-cut pasta
- 1 pound chicken breasts
- 2 tablespoons olive oil
- 1 onion, diced
- 4 cloves garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 cup sundried tomatoes, thinly sliced
- 2 cups broccoli florets
- 2 cups spinach, roughly chopped
- 1/4 cup milk
- 1/4 cup grated parmesan cheese
Instructions
- Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package instructions. While the pasta is cooking, scoop out 1/2 cup of pasta water and set it aside. Once the pasta is cooked, drain the water, and set it aside.
- Place the chicken breasts on a cutting board, cut them into bite-sized pieces, then season with salt and pepper.
- In a large pan on medium-high heat, warm the olive oil, then add the chicken pieces, and cook for 4-5 minutes until cooked through. Remove from the pan, transfer to a plate, and set aside.
- In the same pan, add the onion and cook for 2-3 minutes until slightly tender, then add the broccoli florets and cook for an additional 3-4 minutes until broccoli is bright green and slightly tender.
- Add the minced garlic, oregano, salt, and pepper, stir to combine, and cook for an additional minute until fragrant.
- Add the sliced sundried tomatoes and spinach to the pan, and cook for another 1-2 minutes until the spinach is wilted.
- Reduce the heat to low, return the chicken to the pan, and stir to coat with the vegetable mixture.
- Add the cooked pasta to the pan, and stir to combine the chicken, veggies, and pasta until well incorporated. (If your pan is too small, transfer the chicken and vegetable mixture and pasta into the pot used to cook the pasta and finish the dish there instead.)
- Add the milk and parmesan cheese, and stir to combine with the chicken pasta, adding small splashes of warm pasta water (only as needed, you don’t need to use all of it) to help melt the cheese and create a smooth texture. Taste and adjust seasoning as needed.
- Transfer the chicken pasta to meal prep containers, dividing it evenly across 4 airtight meal prep containers, and then allow it to cool completely. Once cool, cover with a lid and store in the fridge for up to 5 days or in the freezer for up to 3 months.
Notes
To Use Leftover or Rotisserie Chicken: Swap the raw chicken breast for 4 cups of cooked leftover or shredded rotisserie chicken. Skip step #2-3 and add the chicken as per instructions in step #7.
To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder in step #5.
To Use Fresh Oregano: Swap the dried oregano for 1 tablespoon of fresh oregano in step #5.
To Use Frozen Spinach: Thaw 1/2 cup of frozen spinach, press out as much water as possible, and add it to the recipe as per step #6 to warm it and remove any excess water.
To Use Frozen Broccoli: Use 2 cups of frozen broccoli florets and increase the cooking time by 1-2 minutes in step #4 or until the broccoli is thawed and warmed through.
Nutrition
- Serving Size: 1 bowl
- Calories: 608 calories
- Sugar: 10 grams
- Fat: 13 grams
- Carbohydrates: 79 grams
- Fiber: 7 grams
- Protein: 43 grams
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