There’s something inherently satisfying about crafting a meal that not only tastes incredible but also sets you up for success throughout the week. This Chicken Sausage Pasta Meal Prep is exactly that kind of recipe—bursting with vibrant colors, loaded with lean protein, and boasting whole wheat pasta for that extra fiber boost. Whether you’re juggling work deadlines, school runs, or simply craving a stress-free dinner, this dish delivers both convenience and deliciousness. It’s a beginner-friendly recipe that takes only about 15 minutes to prepare, 20 minutes to cook, and a short 10-minute rest period before you pack it away. In about 45 minutes total, you’ll have four hearty servings, each clocking in around 450 calories, ready to fuel lunches or dinners all week long.
From the first forkful, you’ll notice how the savory, slightly smoky chicken sausage melds beautifully with crisp-tender veggies and perfectly cooked whole wheat pasta. The mosaic of red bell peppers, green broccoli florets, and bright cherry tomatoes brings a playful pop of color that practically begs you to dig in. Not only is this a great way to embrace the flavors of Italian cuisine in a quick, healthy recipe, but it also champions the true spirit of meal prep: cook once, enjoy multiple times. I love swapping in my favorite seasonal vegetables or adding a handful of baby spinach for an extra green boost—feel free to get creative! So grab your skillet, harness that olive oil shimmer, and let’s dive into a meal that’s destined to become a weekly staple.
KEY INGREDIENTS IN CHICKEN SAUSAGE PASTA MEAL PREP
Before you begin, make sure you’ve gathered all the flavorful players that turn a simple pasta dish into a meal prep masterpiece. Each ingredient brings its own unique role, from texture and color to layers of savory depth. Here’s what you’ll need:
- Whole wheat pasta
This hearty foundation adds a nutty flavor and extra fiber, keeping you full longer and providing a satisfying al dente bite when cooked perfectly.
- Chicken sausage
Lean and packed with protein, the sliced sausage offers savory notes and a hint of smokiness that complement the vegetables and seasonings.
- Olive oil
A splash of this healthy fat helps sauté ingredients evenly, enhances the sauté’s richness, and prevents sticking in the skillet.
- Bell peppers
Diced into vibrant cubes, these sweet, crisp veggies bring a crunchy contrast and a boost of vitamin C.
- Broccoli florets
These mini trees add a satisfying snap and earthy undertones, along with a punch of vitamins and minerals.
- Cherry tomatoes
Halved to release juicy bursts of bright acidity, they cut through the richness and add a fresh, vibrant pop.
- Garlic
Minced to release its pungent aroma and depth, garlic infuses the entire dish with warm, savory notes.
- Italian seasoning
A blend of herbs like basil, oregano, and thyme, this seasoning ties the flavors together with classic Mediterranean flair.
- Salt and pepper
Simple yet essential, these basic seasonings elevate and balance every component, ensuring each bite is perfectly seasoned.
- Parmesan cheese
Grated over the pasta, this cheese melts slightly to add creamy, umami-rich layers and a luxurious finish.
- Fresh basil leaves
Used as a garnish, these leaves impart a burst of fresh herbal brightness, rounding out the dish with a final aromatic flourish.
HOW TO MAKE CHICKEN SAUSAGE PASTA MEAL PREP
Ready to transform your ingredients into a colorful, satisfying meal? This step-by-step guide walks you through turning simple components into a flavorful, make-ahead pasta dish that’s perfect for busy weeknights or grab-and-go lunches.
1. Cook the pasta according to package instructions until al dente, usually about 8–10 minutes. Drain well, then rinse under cold water to stop the cooking process and prevent sticking. Set the pasta aside in a large bowl.
2. In a large skillet, heat olive oil over medium heat. Once shimmering, add the sliced chicken sausage. Cook for about 5–7 minutes, stirring occasionally, until each piece is golden-brown and cooked through. Transfer the sausage to a plate and set aside.
3. Using the same skillet, add the diced bell peppers and broccoli florets. Sauté for 3–4 minutes, stirring frequently, until the vegetables start to turn tender-crisp and develop a slight char.
4. Add the minced garlic to the skillet and sauté for an additional minute, just until fragrant. Keep an eye on it to prevent burning.
5. Return the sausage slices to the skillet, then stir in the halved cherry tomatoes. Cook for another 2 minutes, allowing the tomatoes to soften slightly and mingle their juices with the other ingredients.
6. Sprinkle Italian seasoning, salt, and pepper over the mixture. Stir thoroughly to ensure every piece of sausage and vegetable is evenly coated with herbs and seasoning.
7. Add the cooked pasta back into the skillet. Gently toss everything together, making sure the pasta is well coated and heated through, and that the flavors meld uniformly.
8. Sprinkle the grated Parmesan cheese over the pasta. Toss once more until the cheese melts into a light, creamy coating that clings to every strand of pasta.
9. Divide the pasta mixture into meal prep containers, and allow them to cool completely before sealing. Just before serving, top each portion with fresh basil leaves for a burst of green color and fresh aroma.
SERVING SUGGESTIONS FOR CHICKEN SAUSAGE PASTA MEAL PREP
When it’s time to enjoy your Chicken Sausage Pasta, the possibilities for elevating each serving are endless. Whether you’re plating it up for a family dinner or reheating a container at the office, these ideas will help you savor every bite, adding both flair and complementary flavors to this wholesome Italian-inspired dish.
- Add a drizzle of extra virgin olive oil and a handful of fresh spinach on the side for vibrant color and extra nutrients. Simply toss the warm pasta onto the raw spinach so it wilts slightly, creating a bed of greens that balances the richness.
- Serve with a slice of garlic bread or crusty baguette, buttered and toasted with garlic and parsley. The crispy, buttery bread is perfect for mopping up any herby, cheesy bits left in the container or on your plate.
- Finish with a swirl of balsamic glaze for a sweet-tart contrast. A light zigzag over the top brings out the cherry tomatoes’ natural sweetness and adds a glossy, restaurant-quality touch.
- Pair alongside a crisp green salad dressed in lemon vinaigrette. The acidity of fresh lemon, olive oil, and a pinch of salt brightens every forkful, creating a light complement to the hearty sausage and pasta.
HOW TO STORE CHICKEN SAUSAGE PASTA MEAL PREP
Proper storage ensures that your Chicken Sausage Pasta stays fresh, flavorful, and safe to eat throughout the week. With just a few simple steps and the right containers, you can preserve the vibrant textures and savory notes, making lunches and dinners something to look forward to—even on the busiest days.
- Refrigerate in airtight containers: Divide cooled pasta into meal prep containers with tight-fitting lids to prevent moisture loss. Store in the refrigerator for up to 4 days, ensuring the garlic and tomatoes maintain their bright flavors.
- Freeze for longer storage: For an extended shelf life, transfer portions into freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn, then freeze for up to 2 months. Thaw overnight in the fridge before reheating.
- Label and date: Use masking tape or labels to write the storage date on each container. This simple step helps you rotate through your meals in chronological order and ensures nothing stays forgotten at the back of the fridge or freezer.
- Reheat gently: When ready to eat, remove the container’s lid to vent and microwave in 1–2 minute bursts, stirring in between to distribute heat evenly. Alternatively, reheat in a skillet over medium-low heat, adding a splash of water or olive oil if the pasta seems dry, so it stays moist and flavorful.
CONCLUSION
This Chicken Sausage Pasta Meal Prep recipe is your ticket to stress-free, flavorful meals that fit seamlessly into your busy routine. From the hearty chew of whole wheat pasta to the savory notes of lean chicken sausage, every component works together in harmony. The colorful medley of bell peppers, broccoli, and cherry tomatoes not only provides eye-catching appeal but also packs a nutritional punch. With just 15 minutes of prep, 20 minutes of cooking, and a quick 10-minute rest, you’ll have a delicious Italian-inspired dish ready to enjoy as lunch or dinner—no matter how hectic your day gets.
Feel free to print this article and save it for later use, storing a copy in your recipe binder or kitchen journal so you can revisit these instructions any time. You’ll also find a helpful FAQ section below to answer common questions about ingredient substitutions, storage tips, and reheating methods. If you give this recipe a try, I’d love to hear how it went! Your comments, questions, and feedback are incredibly valuable—whether you swapped in zucchini, added red pepper flakes for extra heat, or simply want to share your meal prep triumphs. Happy cooking and meal prepping, friends!
Chicken Sausage Pasta Meal Prep
Description
Experience the delightful combination of savory chicken sausage, colorful veggies, and whole wheat pasta, all tossed together for a meal that's nutritious and satisfying. Perfect for planned lunches or dinners!
Ingredients
Instructions
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Cook pasta according to package instructions until al dente. Drain, rinse with cold water, and set aside.
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In a large skillet, heat olive oil over medium heat. Add sliced chicken sausage and cook for about 5-7 minutes until browned and cooked through. Remove sausage from the skillet and set aside.
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In the same skillet, add diced bell peppers and broccoli florets. Sauté for 3-4 minutes until they begin to soften.
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Add minced garlic to the skillet and sauté for an additional minute until fragrant.
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Stir in halved cherry tomatoes and cooked sausage slices. Cook for another 2 minutes to heat through.
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Sprinkle Italian seasoning, salt, and pepper over the mixture. Stir well to combine.
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Add the cooked pasta to the skillet and gently toss everything together until all ingredients are evenly combined and heated through.
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Sprinkle grated Parmesan cheese over the pasta and toss to coat.
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Divide the pasta mixture into meal prep containers, allowing them to cool completely before sealing. Garnish with fresh basil leaves before serving.
Note
- This dish can be stored in the refrigerator for up to 4 days.
- Customize by using your favorite vegetables or adding spinach or zucchini.
- For a spicier kick, use spicy chicken sausage or add red pepper flakes.
- To make this dish gluten-free, use gluten-free pasta.
