Chicken Sausage Pasta Meal Prep
Introduction
Hola! If you’ve ever struggled to find an easy healthy dinner meal prep for the week, you’ll love these 15-Minute Chicken Sausage Pasta Meal Prep Bowls. Growing up in sunny Orlando, I learned from my mama and abuela that the simplest meals often carry the most comfort. This recipe reminds me of those lessons: a quick dish filled with bold flavor, fresh vegetables, and hearty pasta. It’s perfect for busy moms, picky eaters, or anyone looking for quick and healthy meal prep. With just four steps, you’ll have delicious pasta bowls ready to grab for lunch or dinner all week long.
Quick Recipe Overview
| Prep Time | Cook Time | Total Time | Servings | Difficulty | Cuisine | Best Season |
|---|---|---|---|---|---|---|
| 5 minutes | 10 minutes | 15 minutes | 4–5 bowls | Easy | Italian-inspired | All year |
Why You’ll Love This Recipe
- Super fast and easy: Ready in just 15 minutes, perfect for lunch prep for work or a weeknight dinner.
- Nutritious and balanced: Protein-rich chicken sausage, fiber-filled veggies, and wholesome pasta make it filling.
- Budget-friendly: A few simple ingredients stretch into 4–5 full meals.
- Customizable: Swap pasta shapes, sauces, or vegetables to fit your taste.
- Meal prep friendly: Stores beautifully in the fridge, making it a top choice for healthy meal prep for 2 or the whole family.
15-Minute Chicken Sausage Pasta Meal Prep Bowls
- Total Time: 15 minutes
- Yield: 4–5 bowls 1x
Description
Hi, we’re Miles and Emma, a husband-and-wife cooking duo from just outside Columbus, Ohio. When life gets hectic, quick and healthy meal prep recipes are our lifesavers. This chicken sausage pasta meal prep has been on repeat in our kitchen because it’s fast, flavorful, and perfect for busy weeks. With just 15 minutes of cooking, you can have lunches ready for days, which makes it one of our favorite easy meal prep for lunch at work ideas. It’s simple, customizable, and even picky eaters will enjoy it. Plus, since we use Banza pasta, it’s a great gluten free lunch prep option.
Ingredients
- 1 box Banza pasta (or other pasta of choice)
- 2 cups Rao’s Homemade pasta sauce (spicy or any variety you like)
- 1 tablespoon olive oil
- 1 big bag of frozen mixed vegetables
- 4 fully-cooked chicken sausage links, sliced
Instructions
1. Bring a large pot of salted water to boil. Add pasta and cook according to package directions until al dente, usually 8–9 minutes. Drain and set aside.
2. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add frozen vegetables and sliced chicken sausage. Cook for about 6–7 minutes, stirring occasionally, until vegetables are tender and sausage is heated through.
3. Divide cooked pasta evenly among 4–5 glass meal prep containers. Top each portion with the vegetable and sausage mixture.
4. Spoon about ½ cup pasta sauce over each container. For a stronger flavor, mix sauce into pasta before portioning.
5. Let containers cool slightly before sealing. Refrigerate for up to 4 days. When ready to eat, microwave for 1–2 minutes until heated through.
Notes
Use glass containers with tight-fitting lids for best storage and reheating.
Don’t overcook the pasta, since it will soften slightly when reheated.
Try chopping vegetables into smaller pieces for kids or picky eaters.
Add extra seasoning like Italian herbs or chili flakes for more flavor.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Lunch
- Method: Meal Prep
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 bowl
- Calories: 410
- Sugar: 6g
- Fat: 12g
- Carbohydrates: 48g
- Fiber: 7g
- Protein: 26g
Ingredients
- 1 box Banza pasta (or pasta of choice)
- 2 cups Rao’s Homemade pasta sauce (spicy or any variety)
- 1 tablespoon olive oil
- 1 big bag frozen mixed vegetables
- 4 fully-cooked chicken sausage links, sliced
Ingredient Tips Table
| Ingredient | Tip |
|---|---|
| Pasta | Banza chickpea pasta keeps it gluten free, but whole wheat or regular pasta also work great. |
| Pasta sauce | Rao’s is flavorful and quick, but homemade sauce adds an extra personal touch. |
| Olive oil | Use extra virgin for the best flavor, or swap with avocado oil if preferred. |
| Frozen vegetables | Choose your favorite blend, or use fresh veggies for more texture. |
| Chicken sausage | Any fully cooked sausage works, from spicy Italian to smoked turkey. |
Step-by-Step Instructions
- Cook pasta: Boil water, add pasta, and cook according to package instructions until al dente. Drain and set aside.
- Sauté vegetables and sausage: In a large skillet, heat olive oil. Add frozen vegetables and sliced chicken sausage. Cook for 5–7 minutes until the veggies are tender and the sausage is warmed through.
- Assemble meal prep bowls: Divide the cooked pasta evenly into 4–5 glass meal prep containers. Top with the vegetable and sausage mixture.
- Finish with sauce: Pour ½ cup pasta sauce over each bowl. Let cool before sealing with lids. Store in the fridge until ready to eat. Reheat in the microwave for 1–2 minutes before enjoying.
Helpful Tips
- Cook pasta slightly under al dente to prevent it from becoming mushy when reheated.
- Allow the bowls to cool before sealing so condensation doesn’t make the pasta soggy.
- Use glass meal prep containers for better reheating and storage.
- Add extra seasonings like garlic powder, Italian herbs, or chili flakes for more flavor.
Expert Tips for the Best Results
- Double batch for the week: If meal prepping for two, simply double the recipe so you both have lunches ready.
- Layer smartly: Place sauce on the bottom, then pasta and toppings on top to keep texture better.
- Mix and match: Try swapping pasta sauce for pesto or a creamy tomato base.
- Add protein variety: Sub chicken sausage with grilled chicken or ground turkey for a different twist.
Recipe Variations
- Spicy Arrabbiata Bowls: Use spicy marinara and add red pepper flakes for an extra kick.
- Vegetarian Option: Skip the sausage and add chickpeas or white beans for plant-based protein.
- Cheesy Pasta Prep: Top each bowl with shredded mozzarella or parmesan before sealing.
- Mediterranean Twist: Use olive tapenade, sun-dried tomatoes, and feta instead of marinara for a new flavor profile.
Make Ahead & Freezer Tips
These bowls store perfectly in the fridge for 4–5 days. For freezer prep, assemble pasta and sausage mix in containers but leave sauce out. Freeze up to 2 months, thaw overnight in the fridge, and add sauce when reheating for the freshest taste.
Serving Suggestions
Serve these bowls warm, topped with fresh parmesan or basil for a restaurant-style finish. They also work well for on-the-go lunches or quick weeknight dinners. Add a side salad or garlic bread for a complete meal.
Pairing Ideas
Pair with a crisp Caesar salad, garlic knots, or roasted vegetables. For drinks, a glass of red wine like Chianti or a sparkling water with lemon makes the meal feel special even when it’s meal prep.
Storage and Reheating Tips
Store sealed containers in the fridge for up to 5 days. Reheat in the microwave for 1–2 minutes, stirring halfway through. For stovetop reheating, add a splash of water or broth to prevent sticking and heat until warmed.
Frequently Asked Questions (FAQs)
Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables like zucchini, bell peppers, or spinach cook quickly and add extra texture.
What’s the best gluten free pasta for this recipe?
Banza chickpea pasta works wonderfully, but brown rice pasta or quinoa pasta are also great gluten free choices.
Can I freeze the entire meal with sauce?
You can, but the pasta may get softer when thawed. For best results, freeze pasta and sauce separately.
How do I make this vegetarian?
Simply skip the sausage and add beans, lentils, or plant-based sausage for protein.
Can I swap the chicken sausage for another protein?
Yes, turkey sausage, ground chicken, or even shrimp all make tasty substitutions.
How can I add more flavor without extra calories?
Season generously with garlic, basil, oregano, or chili flakes. Fresh herbs brighten the flavor without extra calories.
Is this good for kids and picky eaters?
Yes, use a milder sauce and smaller pasta shapes to make it more appealing to kids.
Nutrition Info (per serving, approx.)
| Serving Size | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| 1 bowl | 390 | 23g | 48g | 10g | 7g | 6g |
Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Conclusion
These 15-Minute Chicken Sausage Pasta Meal Prep Bowls are proof that quick and healthy meal prep doesn’t need to be complicated. With simple ingredients, balanced nutrition, and bold flavors, they’ll keep you satisfied all week long. Give them a try, and watch your weekly lunches become the highlight of your day.
