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Chicken sausage meets tender veggies, with a rich pasta sauce. This easy, gluten free meal prep bowl is packed with 31 grams of protein, perfect for a busy night or when you need to take lunch the next day.
While I love cooking, there are times when I don’t have enough time to cook something delicious. That’s why I love meal prepping.
However, when people think about meal prep, they think it means rice, chicken, and broccoli. Not at all.
You can make the kind of meal prep that will make you wait to come back home, over and over again.
The recipe is made with pasta, tangy pasta sauce, chicken sausage to give it that umami flavor, and veggies. Each bite is a combination of flavors that’s difficult to resist.
But this recipe is not only delicious, but it’s also incredibly macro-friendly.
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Pin ItSince we use Banza pasta (made from chickpeas), we boost the protein and the fiber content. Each serving provides 12 grams of fiber and 31 grams of protein (almost 32). This powerful combination is going to help you stay full for a long time.
Ingredients and Substitutes
Banza pasta (1 box) – You can substitute with any other gluten-free pasta of your choice or use whole wheat pasta (keep in mind this one is not gluten-free).
Pasta sauce (2 cups) – I prefer using marinara sauce, but you can also use tomato basil sauce, or even pesto.
Olive oil (1 tbsp) – Swap with avocado oil or melted butter.
Frozen mixed vegetables (1 large bag) – Replace with fresh vegetables like diced carrots, chopped broccoli, or snap peas.
Chicken sausage links, sliced (4, fully cooked) – Substitute with turkey sausage, shredded rotisserie chicken, or a plant-based sausage.
How to Make Chicken Sausage Pasta Meal Prep
Step 1. Place a large skillet over medium heat and add the olive oil and vegetables.
Step 2. Add the chicken sausage.
Step 3. Cook until all the vegetables are tender (but slightly crisp) and the sausage is heated through.
Step 4. Bring a large pot of salted water to a boil and cook the pasta based on the package instructions.
Step 5. Drain the pasta and set it aside.
Step 6. Divide the cooked pasta into 4 glass meal prep containers. Then, do the same for the pasta sauce and the veggies with the chicken sausage.
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Pin ItHow I Would Modify This Recipe
- Make it Vegetarian-Friendly: Replace the chicken sausage with a meat-free Italian sausage or use diced tofu or cheese.
- Low-Carb Option: Replace the chickpea pasta with zucchini noodles or spaghetti squash to reduce the carb content. However, keep in mind that this can reduce the protein content since we were using chickpea pasta.
- Add Heat: Add some red chili flakes or a dash of hot sauce when you are cooking the veggies and the sausage.
- Add More Greens: Try adding some mushrooms, spinach, or kale when you are cooking the sausage and the veggies.
My Tips & Tricks
- Using Canned Veggies: While it’s ok to use canned vegetables once in a while, make sure you drain them and rinse them to remove some of the excess sodium.
- Don’t Overcook the Pasta: Chickpea pasta can go from al dente to mushy in a matter of seconds. Make sure you use a timer and follow the instructions on the label.
- Season Your Veggies: Don’t be afraid of adding some onion or garlic powder to your veggies to add a bit more flavor to them.
Storage and Reheat Tips
Place the meal prep containers in the fridge and keep them there for up to 4 days. When you want to have the meal, place it in the microwave and cook for 1:30 to 2:00 minutes.
To prevent the pasta from becoming dry, add a splash of water before placing it in the microwave.
Chicken Sausage Pasta Meal Prep
Cals: 480 Protein: 31.8 Carbs: 52.4 Fat: 15.6
Ingredients
- 1 box Banza pasta
- 2 cups pasta sauce
- 1 tbsp olive oil
- 1 large bag frozen mixed vegetables
- 4 fully cooked chicken sausage links sliced
Instructions
- Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain and set aside.
- While the pasta cooks, heat the olive oil in a large skillet over medium heat.
- Add the frozen vegetables and sliced chicken sausage to the skillet. Cook, stirring occasionally, until the vegetables are tender but still slightly crisp and the sausage is heated through.
- Divide the cooked pasta evenly among 4 glass meal prep containers.
- Spoon the vegetable and sausage mixture over the pasta.
- Top each container with about ½ cup of pasta sauce.
- Cover with lids and store in the fridge.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
