High Protein Garlic Parmesan Pasta Bowls: Quick Meal Prep (Print Version)
Fuel your week with high protein garlic parmesan pasta bowls. This quick meal prep recipe is packed with flavor and perfect for healthy, satisfying lunches or dinners.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Italian
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/2 lbs boneless, skinless chicken breast
02 -
12 oz chickpea or lentil pasta
→ Garlic Parmesan Embrace
03 -
2 tbsp olive oil
04 -
6 cloves garlic, minced
05 -
1/2 cup grated Parmesan cheese, plus more for garnish
06 -
1/2 cup low-sodium chicken broth
→ Creamy Dream Sauce
07 -
1/2 cup 0% fat plain Greek yogurt
08 -
1/4 cup 2% milk
09 -
2 oz light cream cheese, softened
→ Fresh Finishes & Seasonings
10 -
1/4 cup chopped fresh parsley
11 -
1/2 tsp red pepper flakes
12 -
1 tsp kosher salt, plus more to taste
13 -
1/2 tsp black pepper, plus more to taste
# Instructions:
01 -
Cut 1.5 lbs boneless, skinless chicken breast into 1-inch pieces. Season with 1 tsp kosher salt and 1/2 tsp black pepper. Bring a large pot of salted water to a boil for the 12 oz chickpea or lentil pasta, essential for these High Protein Garlic Parmesan Pasta Bowls.
02 -
Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove chicken from the skillet and set aside, reserving any drippings.
03 -
Add 12 oz chickpea or lentil pasta to the boiling water. Cook according to package directions until al dente. Before draining, reserve 1/2 cup of the starchy pasta water. Drain the pasta and set aside.
04 -
In the same skillet (with drippings), reduce heat to medium. Add 6 cloves minced garlic and 1/2 tsp red pepper flakes. Sauté for 1 minute until fragrant, being careful not to burn the garlic. This aromatic base is key for your High Protein Garlic Parmesan Pasta Bowls.
05 -
Stir in 1/2 cup low-sodium chicken broth, 1/2 cup 0% fat plain Greek yogurt, 1/4 cup 2% milk, and 2 oz softened light cream cheese into the skillet. Whisk until smooth and the cream cheese is fully melted. Stir in 1/2 cup grated Parmesan cheese until melted and the sauce thickens slightly.
06 -
Return the cooked chicken and drained pasta to the skillet with the sauce. Add the reserved pasta water as needed to reach your desired consistency. Toss everything together until the pasta and chicken are evenly coated in the creamy garlic parmesan sauce.
07 -
Stir in 1/4 cup chopped fresh parsley. Taste and adjust salt and pepper as needed. Divide the High Protein Garlic Parmesan Pasta Bowls into four servings. Garnish with additional grated Parmesan cheese and fresh parsley before serving or portioning for meal prep.
# Notes:
01 -
For meal prep, allow the pasta bowls to cool completely before portioning into airtight containers. They will keep well in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop, adding a splash of milk or broth if needed to loosen the sauce.
02 -
To make this recipe vegetarian, omit the chicken and use vegetable broth instead of chicken broth. You can add a can of drained chickpeas or white beans, or sautéed mushrooms for extra protein and texture.
03 -
Adjust the 1/2 tsp red pepper flakes to your preference. For more heat, add a full teaspoon; for less, omit entirely.
04 -
For an even richer sauce, you can use full-fat Greek yogurt or a touch more cream cheese, though this will slightly increase the fat content.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Cutting board
04 -
Knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 685 kcal
Total Fat: 21 g
Total Carbohydrate: 56 g
Protein: 75 g