Delicious and Healthy Pasta Meal Prep Recipes

Pasta is a versatile and beloved food that can be incorporated into a variety of healthy meal prep recipes. It's easy to cook in batches, pairs well with numerous ingredients, and can be customized to fit different dietary needs and preferences. This article explores various healthy pasta meal prep recipes, offering inspiration for quick weeknight dinners, convenient lunches, and balanced meals.

Marry Me Chicken Pasta

This recipe features deliciously seasoned chicken, a homemade creamy cottage cheese sauce, sun-dried tomatoes, and perfectly coated noodles. It's an easy, high-protein, and gluten-free dish that can be prepared in under 30 minutes, perfect for a special occasion or a busy weeknight family dinner.

Key Ingredients and Substitutions

• Chickpea Noodles: These gluten-free noodles provide a healthy alternative to traditional pasta.
• Sun-Dried Tomatoes and Oil: The flavorful oil from the sun-dried tomato jar is used instead of olive oil, adding a unique depth of flavor to the dish.
• Low-Fat Cottage Cheese: This ingredient creates a creamy sauce while adding protein and richness without excessive calories and fat.
• Chicken Broth: Low-sodium chicken broth allows for better control over the salt content.
• Fresh Herbs: Adding fresh herbs like cherry tomatoes and basil enhances the flavor and adds a pop of color.

To make this dish dairy-free, substitute coconut milk for cottage cheese and use arrowroot or cornstarch to thicken the sauce.

Cooking Instructions

1. Cook the pasta according to package instructions until al dente.
2. In a large mixing bowl, combine cubed chicken breasts with Italian seasoning, salt, and pepper. Mix to evenly coat the chicken.
3. Heat the oil from the sun-dried tomatoes in a large skillet over medium heat. Add the chicken and cook until browned and cooked through.
4. While the chicken cooks, blend cottage cheese, broth, garlic powder, and sun-dried tomato oil in a high-speed blender until smooth.
5. Add the cooked and drained pasta to the pan with the chicken.
6. Lower the heat to low and add the blended cottage cheese sauce, parmesan cheese, sun-dried tomatoes, Italian seasoning, salt, and pepper. Stir to melt the cheese and heat the sauce, being careful not to overheat the sauce to avoid clumping.
7. Add spinach and stir until wilted.

Expert Tips

• Keep the heat on low when adding sauce ingredients to the pan to prevent the sauce from becoming watery.
• Cook pasta al dente, as it will continue to cook once added to the cream sauce.
• Use your favorite type of pasta noodle. Short pasta noodles work well, but longer varieties can also be used.
• Store leftovers in an airtight container in the fridge for up to four days. Reheat in the microwave or on the stovetop, adding a splash of broth or water to loosen it up if needed.

Lower Carb Option

Use half the amount of noodles and substitute with zoodles or a low-carb noodle option. Alternatively, serve the chicken and sauce over zoodles, cauliflower rice, or your favorite low-carb option.

Healthy One-Pot Pasta

One-pot pasta recipes are a convenient and easy option for busy weeknights, requiring minimal cleanup. This healthy version is packed with vegetables and flavor, making it a nutritious and satisfying meal.

Read also: Healthy food access with Highmark Wholecare explained.

Key Ingredients and Substitutions

• Vegetables: Onion, broccoli, mushrooms, tomatoes, pepper, and spinach provide key nutrients and lots of flavor.
• Broth: Using broth instead of water maximizes taste.
• Pasta Sauce: Choose your favorite pasta sauce for a zesty and flavorful meal.
• Jovial Brown Rice Fusilli Pasta: This gluten-free pasta is a healthy option, but any pasta can be used.

Cooking Instructions

1. Heat olive oil over medium heat in a large saucepan or Dutch oven.
2. Add the onion and sauté until translucent.
3. Add broccoli, mushrooms, tomatoes, pasta sauce, stock, salt, pepper, oregano, and red pepper flakes.
4. Cover with a lid and bring to a boil.
5. Once boiling, lower the heat to medium-low and cook for 15-20 minutes, stirring occasionally, until most of the liquid is absorbed.
6. Turn off the heat and add the spinach. Stir and cover with a lid. Let sit for 5 minutes, then stir.
7. Remove from the heat and serve.

Tips and Variations

• If using fresh oregano, use 3 teaspoons for every 1 teaspoon of dried oregano.
• Water can be used instead of broth.
• Gluten-free pasta works well in this recipe, but cooking times may need to be adjusted.
• Leftover pasta can be stored in the refrigerator for 3-4 days.
• To make vegan-friendly one-pot pasta, omit the parmesan cheese.

Ingredient Flexibility

• Use red or white onion instead of yellow onion.
• Use 1/4 teaspoon of garlic powder in place of 2 garlic cloves.
• Use any pasta you prefer, adjusting cooking times as needed.

5-Ingredient Healthy Pasta for Meal Prep

This recipe is simple, flavorful, and filling, making it a great option for healthy lunches. It features just five main ingredients that can be easily customized.

Key Ingredients and Substitutions

• Whole Wheat Pasta: Provides a healthy dose of fiber. Any type of pasta can be used.
• Turkey Sausage: Adds protein and flavor. Chicken sausage or any type of sausage can be substituted.
• Swiss Chard: A nutritious leafy green. Spinach or kale can be used as alternatives.
• Olive Oil: A healthy fat that adds flavor and helps to cook the ingredients.
• Parmesan Cheese: Adds a salty and savory flavor.

Cooking Instructions

1. Cook the pasta according to package instructions. Drain and divide the pasta into 4 containers.
2. In a large skillet over high heat, add 1/2 tablespoon of olive oil and cook the sausage until brown and cooked through, about 5-7 minutes, turning every few minutes to brown. Remove the sausage from the pan, slice, and divide among the 4 containers.
3. Next, add the remaining 1/2 tablespoon of olive oil to the pan and add in the swiss chard. Cook, stirring occasionally, until the swiss chard reduces, about 5 minutes. Add a few tablespoons of the pasta water if the pan seems to dry. Divide the chard among the 4 containers.
4. Top each container with 1/4 cup of parmesan cheese.
5. Put a lid on each container and shake it a couple of times to mix everything.
6. Store in the refrigerator and enjoy within a week.

Additional Meal Prep Ideas

• Breakfast: 5 ingredient vegetable frittata
• Lunch: Shrimp cauliflower fried "rice"
• Snacks: No bake oatmeal cookie energy bites, coconut date energy bites, or peanut butter pretzel energy bites
• Dinner: Turkey meatloaf and roasted vegetables or slow cooker salsa chicken and quinoa

General Tips for Healthy Pasta Meal Prep

• Portion Control: Meal prepping helps with portion control, making it easier to manage calorie intake.
• Fiber-Rich Pastas: Choose higher-fiber pastas, such as those made with lentils or brown rice, to promote fullness and support weight management goals.
• Add Vegetables: Incorporate a variety of vegetables to add flavor and nutrients while keeping calories in check.
• Cook Pasta Al Dente: This prevents the pasta from becoming mushy when reheated.
• Rinse Only When Needed: For pasta salads, a quick rinse keeps noodles from sticking.
• Store Sauces Separately: This helps to prevent the pasta from becoming soggy.
• Use Sturdy Vegetables: Choose vegetables that will hold up well during meal prep and reheating.
• Reheat Properly: For sauced pasta, heat it together to avoid drying out the noodles. For plain pasta, heat a pan with a little olive oil or butter. Microwave pasta with a few tablespoons of water or sauce, covered, to create steam and keep it moist. For baked pasta dishes, cover the dish with foil and reheat in an oven preheated to 350°F (175°C) for 20-30 minutes.

Other Healthy Pasta Meal Prep Recipes

• One Pot Creamy Cajun Pasta: A spicy and warming dish perfect for any time of year.
• Pumpkin Sage Pasta with Ground Turkey and Mushrooms: A hearty and veggie-filled dish that can be customized with different ingredients.
• Tuscan Chicken Pasta Skillet: A flavorful meal prep with mushrooms, chicken, pasta, and fire-roasted canned tomatoes.
• Vegan Arugula Pesto Pasta: A flavorful pesto made with arugula, peas, and broccoli, or sliced cherry tomatoes for brightness.
• Chicken Penne Pasta: A classic and versatile dish.
• Easy Lasagna Soup Recipe: All the elements of lasagna, but in soup form, making it fast and easy to prepare.
• Air Fryer Pesto Pasta with Crispy Chicken: Crispy chicken sits on top of pesto pasta, made even faster with the air fryer.
• One Pot Creamy Shrimp Pasta: Shrimp defrosts quickly, making it a great candidate for a pasta dish.
• Healthy Pasta with Chicken and Sun-Dried Tomatoes: Features juicy sliced chicken breast and sun-dried tomatoes in a tangy Dijon cream sauce.
• Chicken Parmesan Pasta Skillet: The ultimate comfort food, made healthy and ready in 25 minutes with just 7 simple ingredients.
• Sun-Dried Tomato Chicken Pasta: Packed with protein, veggies, and a creamy sun-dried tomato pasta sauce without any cream or dairy.
• Tahini Pasta: Made with chicken and fresh veggies and tossed with a simple lemon tahini sauce.
• Goat Cheese Pasta: Made with chicken and lots of fresh vegetables like kale, broccoli, bell pepper, and cherry tomatoes, and a simple creamy goat cheese sauce.
• Chicken Sausage Pasta: Made with your favorite chicken sausage, pasta, spinach, mushrooms, sauce, and creamy goat cheese to finish it off.
• Cheesy Taco Pasta: Takes the flavors of tacos and turns them into an easy and healthy pasta dish.
• Fettuccini Bolognese: A high-protein pasta recipe with beef and bacon meat sauce and fresh fettuccine.
• Ground Beef Pasta Skillet: A perfect pasta dish the whole family will love!
• Shrimp Rice Noodles: Combines rice noodles, shrimp, veggies, and spices with a creamy Thai-inspired peanut butter sauce.
• Creamy Cajun Shrimp Pasta: Made with mushrooms, peppers, and onions.
• Garlic Shrimp Pasta: In a bright lemon garlic sauce.
• Lemon Asparagus Pasta: Combines pasta and asparagus with a creamy lemon feta sauce made from greek yogurt, feta, lemon juice, and herbs.
• Protein Mac and Cheese: Each serving packs 25 grams of protein.
• Broccoli Pasta: The perfect quick and healthy pasta dish for busy weekdays.
• Creamy Vegan Pasta with Veggies: Made with 10 ingredients and ready in 30 minutes.
• Vegan Pesto Pasta: Veggie-loaded, bursting with flavor, and really easy to make on a weekday!
• Vegan Bolognese with Mushrooms: Provides comparable richness and meaty texture to the classic ground meat sauce.
• Buffalo Chicken Pasta Salad: Made with shredded chicken, veggies, pasta, hot sauce, and a Greek yogurt blue cheese dressing.
• Vegan Pasta Salad: Plenty of Southwest flair, made with black beans, roasted corn, tomatoes, bell peppers, and an easy and creamy cashew southwest dressing.
• Chicken Caesar Pasta Salad: Combines pasta, chicken breast, lettuce, parmesan cheese, and a creamy healthy caesar dressing.
• Chicken Ranch Pasta with Broccoli: Made with 6 simple ingredients for a cozy and comforting healthy dinner.
• Lightened-Up Hamburger Helper with Ground Turkey: Made with simple ingredients for a nostalgic, comforting dinner the whole family will love.
• Healthy Baked Ziti: A lighter twist on a classic Italian dish, made with ground turkey.
• Cheesy Taco Pasta: Made in 10 minutes or less with super simple ingredients.

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