There is nothing more delicious than a little bit of pasta for lunch or dinner. If you’re busy this week, check out these pasta meal prep ideas you can quickly assemble and eat during the days to come.
Do you love pasta? I do too!
There’s so much to love about pasta. You have the cheeses, sauces, and of course the pasta.
Plus, it’s so easy to make and budget-friendly too. This makes pasta perfect for meal prep.
That’s why I’m sharing 27 Pasta Meal Prep Ideas. Not only are they tasty, but they’re also healthier than takeout.
To keep your pasta meal prep tasting fresh, it’s essential to store it in airtight food storage containers.
Personally, I prefer glass food storage containers like these. That’s because they keep food fresher longer than plastic containers.
On the other hand, these BPA-free plastic containers are great as well.
1. Garlic Chicken & Veggie Pasta Meal Prep
Source: ihatemealprep.com
Pasta Meal Prep can be so yummy. But it can be lacking a little something – like veggies.
This Pasta Meal Prep has tons of veggies. You have corn, carrots, and broccoli.
So, you have a nice balance of sweet, and well – not so sweet. You also have rotini pasta cooked al dente tossed with tender, juicy chicken breasts and melted Romano cheese.
It’s a mountain of yumminess in your mouth.
Besides being tasty, this dish is nutritious too. Carrots are rich in lutein which is vital for eye health.
Meanwhile, broccoli contains sulforaphane which supports brain health. And corn contains potassium which promotes healthy blood pressure levels.
So, eat up!
Per Serving:
- Calories: 489
- Fats: 8.4g
- Protein: 43.8g
- Carbs: 57g
- Fiber: 4.2g
- Sugar: 2.6g
2. Chicken Pepperoni Pasta Salad
Source: carmyy.com
Craving a pepperoni pizza? Have this Pasta Salad instead.
It’s packed with pasta, chicken breast, pepperoni, mozzarella, and spinach. So, you have all the taste of pepperoni pizza – but way healthier. Yes!
And it’s tossed with an easy homemade garlic lemon salad dressing. This adds acidity, savory, and a hint of heat.
This pasta salad is pretty good for you too. It’s rich in Vitamins A and C, which boost your immune system.
And it’s rich in fiber too. In fact, one serving provides more than a quarter of your daily fiber needs.
What’s more, you eat this salad cold. No more waiting in line for the office microwave!
Per Serving:
- Calories: 563
- Fats: 22g
- Protein: 35g
- Carbs: 50g
- Fiber: 7g
- Sugar: 2g
3. Red Lentil Pasta
Source: runningtothekitchen.com
Looking for a vegan pasta dish? Then you’ll enjoy this Red Lentil Pasta.
It’s garlicky, creamy, cheesy, and super satisfying. Yet, it doesn’t contain an ounce of dairy or meat.
So, what’s the secret behind this magic? For starters, you’re using red lentil pasta instead of regular pasta.
So you’re getting a ton of protein. In fact, one serving of this red lentil pasta contains 13 grams of protein.
That’s as much protein as two hard-boiled eggs! This makes the pasta really filling.
Second of all, the walnut “cheese” topping adds cheesiness and a pleasant mouthfeel. For the topping, simply mix together finely chopped toasted walnuts and nutritional yeast.
Don’t have any nutritional yeast on hand? You can get some here.
Per Serving:
- Calories: 370
- Fats: 17g
- Protein: 20g
- Carbs: 39g
- Fiber: 11g
- Sugar: 4g
4. Vegan Pasta Salad
Source: simple-veganista.com
Want even more vegan eats? I have just the dish for you.
This Vegan Pasta Salad is full of yummy Mediterranean flavors. You’ve got rotini pasta, chickpeas, black olives, cherry tomatoes, red onions, and green bell peppers.
The fresh parsley adds even more freshness and flavor.
But the homemade vinaigrette makes this salad shine. It’s the perfect balance of spicy, savory, acidity, and sweet.
But if you’re in a rush, you can simply use store-bought Italian dressing. Your salad will still taste delicious. Check out more vegan meal prep recipes here.
Per Serving:
- Calories: 438
- Fats: 10.3g
- Protein: 13.8g
- Carbs: 72.7g
- Fiber: 6.8g
- Sugar: 7.2g
5. Vegetarian Pasta Salad in a Jar
Source: cozypeachkitchen.com
Salads in a jar are pretty trendy right now. And for a good reason.
They’re perfect for eating on the run. So, they suit your busy lifestyle.
This Vegetarian Pasta Salad in a Jar is as good as they come. The romaine lettuce adds a pleasant crunch.
And the cherry tomatoes add sweetness. Meanwhile, the mozzarella pearls add creaminess.
And the roasted chickpeas are nice and crisp – just like croutons – but healthier.
Chickpeas are good sources of plant-based protein. They also contain manganese and folate, which build your bones and DNA.
Chickpeas are also rich in fiber which is good for your digestion.
What’s more, this Vegetarian Pasta Salad is pretty easy to make. In fact, it’s the chickpeas that take the longest to make.
Once you’re done making the roasted chickpeas, you just assemble everything. You’ll need wide-mouth 32-ounce ball jars, which you can get here.
Then layer your ingredients. You’ll want to start with your pasta and finish with your roasted chickpeas.
Easy, peasy.
Per Serving:
- Calories: 538
- Fats: 27g
- Protein: 22g
- Carbs: 53g
- Fiber: 11g
- Sugar: 11g
6. Chicken Sausage Pasta Meal Prep Bowls
Source: smilesandwich.com
Are you more of a meat-lover? Then you’ll want to try these Chicken Sausage Pasta Meal Prep Bowls.
They’re packed with tons of juicy, yummy chicken sausage sausages. And let’s not forget your veggies too.
Just saute some frozen mixed veggies. This recipe uses a mix of broccoli, green beans, and carrots.
But you can use whatever frozen veggies you have on hand.
Add some cooked pasta and store-bought pasta sauce like this. And you’re good to go.
Per Serving:
- Calories: 405
- Fats: 16g
- Protein: 24g
- Carbs: 49g
- Fiber: 12g
- Sugar: 13g
7. Garlic Parmesan Kale Pasta Meal Prep
Source: budgetbytes.com
Are you a fan of everything garlic? Then this Garlic Parmesan Kale Pasta Meal Prep will put a smile on your face.
You’re marinating your chicken breasts in a garlic-based marinade. And you’re sauteing your angel hair pasta and kale in garlic butter.
So you’re getting a boatload of garlic. So, get out those breath mints!
You’re also adding some blistered tomatoes. So you have some sweetness too. Check out more high protein meal prep recipes here.
Per Serving:
- Calories: 331.5
- Fats: 11.3g
- Protein: 38.35g
- Carbs: 2.28g
- Fiber: 0.4g
- Sugar:
8. Sesame Noodle Bowls
Source: pinchofyum.com
Craving some Asian food? I’ve got you covered.
These Sesame Noodle Bowls have tons of delicious Asian flavors. You’ve got stir-fry noodles bathed in a silky, luscious sesame sauce, crunchy cucumber, edamame, and nicely browned chicken.
And it’s all topped with sesame seeds. Your tastebuds will be transported to Asia.
And these Sesame Noodle Bowls are so easy to customize. Don’t have any stir-fry noodles on hand?
You can use these Chinese Egg Noodles instead.
Want to make it vegan? You can replace the chicken with crispy air-fried tofu. Yum!
Per Serving:
- Calories: 395
- Fats: 15.1g
- Protein: 8.3g
- Carbs: 57.3g
- Fiber: 4.3g
- Sugar: 4.3g
9. Cold Sesame Noodle Meal Prep Bowls
Source: sweetpeasandsaffron.com
Want a “veggie-full” Sesame Noodle Meal Prep Bowl? This is it.
You’ve got spiralized carrots and zucchini, spaghetti, and chickpeas. And they’re served with a spicy almond butter sauce.
Your tastebuds will be delighted, and so will your tummy. That’s because one serving contains 14 grams of net carbs.
That’s more than half of your daily fiber needs. Chickpeas also provide tons of plant-based protein.
So, you won’t be reaching for a burger later on.
To make these meal prep bowls, you’ll need to spiralize your veggies. To make it easy, you can use a spiralizer.
I recommend this spiralizer here as it’s built to last. In fact, it’s up to 35% stronger than other spiralizers on the market.
Per Serving:
- Calories: 452
- Fats: 15g
- Protein: 19g
- Carbs: 65g
- Fiber: 14g
- Sugar: 13g
10. Beef Lo Mein Meal Prep
Source: tipbuzz.com
Want a burger? This Beef Lo Mein Meal Prep has your name written on it.
Sizzling beef flank steak strips are mixed with saucy lo mein noodles. Broccoli and carrots add color and tons of freshness.
You’ll love the excellent balance of flavors and textures. You may want to go for seconds.
Good thing it’s also pretty nutritious. In fact, one serving provides 60% of your daily Vitamin A needs.
And it even provides 76% of your daily Vitamin C needs. So, it helps boost your immune system.
Now, it does contain a ton of sodium. However, you can use this low-sodium sauce to decrease the sodium content.
It contains almost 40 percent less sodium.
Also, do keep in mind that this Lo Mein contains beef. So, it leaves a more significant environmental footprint.
But you can reduce this by eating this dish less often.
Per Serving:
- Calories: 429
- Fats: 8g
- Protein: 21g
- Carbs: 67g
- Fiber: 3g
- Sugar: 17g
11. Greek Pasta Salad Recipe
Source: savorynothings.com
We all know how good veggies are for us. However, getting our veggies in can be challenging.
This Greek Pasta Salad makes this so much easier – and tastier. That’s because this salad is full of delightful Greek flavors.
You have creamy feta cheese, tangy roasted red peppers, sweet cherry tomatoes, sundried tomatoes, crunchy red onions, cucumbers, black olives, and bell peppers. Now, that’s a real mouthful!
And the Greek dressing ties everything together wonderfully. With a salad like this, you’ll gladly eat your veggies!
Per Serving:
- Calories: 362
- Fats: 21g
- Protein: 9g
- Carbs: 35g
- Fiber: 2g
- Sugar: 5g
12. Whole Wheat Summer Pesto Pasta Meal Prep
Source: thegirlonbloor.com
Looking for even more Mediterranean eats? This Whole Wheat Summer Pesto Pasta Meal Prep is a great option.
It looks and tastes fantastic. The creaminess of the pesto is offset by the freshness of the zucchini, yellow squash, plum tomatoes, and spinach.
Besides being delicious, this dish is nutritious. It’s rich in Vitamins A and C.
And it contains potassium which supports healthy blood pressure.
Best of all, this dish is a one-pot dish. So, you don’t have tons of clean-up at the end. Any other cheap meal prep you want to try, check recipes here.
Per Serving:
- Calories: 474
- Fats: 11g
- Protein: 29g
- Carbs: 64g
- Fiber: 4g
- Sugar: 6g
13. Greek Chicken Pasta Salad
Source: sweetpeasandsaffron.com
Here’s another Mediterranean dish. After all, you can never have enough Mediterranean, right?
This Greek Chicken Pasta Salad is definitely a keeper. It’s flavorful, cool, and refreshing.
The broccoli, carrots, bell peppers, red onions, and cauliflower add a pleasant crunch. This is offset by the creaminess of the feta cheese.
And let’s not forget the homemade red wine vinaigrette. It’s tangy, sweet, savory, and has a hint of heat.
So, it makes the veggies so yummy to eat.
Per Serving:
- Calories: 402
- Fats: 20g
- Protein: 20g
- Carbs: 35g
- Fiber: 3g
- Sugar: 11g
14. 5-Ingredient Healthy Pasta
Source: sweetphi.com
It can be hard getting into meal prep mode. This is especially true when you need a ton of ingredients.
This meal prep is super easy. It contains only 5 ingredients – and takes just 25 minutes to make.
So, it’s perfect if you’re new to meal prepping – or just hate complicated recipes.
And it tastes delicious. The savory of the turkey sausages is complemented by the rainbow swiss chard.
And the parmesan cheese adds saltiness and nuttiness. It’s a party in your mouth. This is a great healthy school meal prep idea as well!
Per Serving:
- Calories: 469
- Fats: 21g
- Protein: 37g
- Carbs: 37g
- Fiber: 4g
- Sugar: 2g
15. Tuscan Chicken Meal Prep
Source: eatwell101.com
Are you watching your carbs? Then you’ll love this Tuscan Chicken Meal Prep.
A huge serving contains about 14 grams of net carbs. So, it won’t tank your diet.
Best of all, it’s pretty flavorful. The sun-dried tomatoes’ tanginess is offset by the heavy cream.
And the spinach and parmesan cheese is the perfect combination. And the juices from the seared chicken add even more flavor.
You’ll be using zucchini noodles as your “pasta.” Besides being low in carbs, zucchini is very nutritious.
Zucchini contains immune-boosting Vitamins A and C. It even contains bone-building manganese and magnesium.
And it is rich in carotenoids which are good for your eyes. Yay! Check out more high calorie lunch ideas like this here.
Per Serving:
- Calories: 740.35
- Fats: 52.23g
- Protein: 52.61g
- Carbs: 17.07g
- Fiber: 3.92g
- Sugar: 4.93g
16. Sesame Chicken Cold Rice Noodle Lunches
Source: projectmealplan.com
I’m a big fan of hot lunches, as I’m sure many of you are too. But waiting in line for the microwave can get old pretty quick.
This meal prep is perfect for skipping the lineup. That’s because it’s meant to be eaten cold.
And it tastes just as good as any hot meal prep. You’ve got ultra-juicy chicken shredded chicken complemented by crunchy cabbage and refreshing cucumbers.
The carrots and mandarins add a pleasant sweetness.
To get your chicken ultra moist, you’ll be making it in an Instant Pot. So make sure you have one handy.
If you don’t, you can get one at a reasonable price here. Or, you can use a slow cooker instead.
Per Serving:
- Calories: 420
- Fats: 8g
- Protein: 32g
- Carbs: 59g
- Fiber: 0g
- Sugar: 0g
17. Meal Prep Bolognese with Zucchini Noodles
Source: skinnyfitalicious.com
Do you love Bolognese? I do too!
However, all those carbs can leave you feeling sleepy.
This Meal Prep Bolognese gives you all the taste of traditional Bolognese – minus all those carbs.
It’s hearty, saucy, and tastes yummy. The earthiness of the artichokes is offset by the tanginess of the red wine.
And the ground turkey is perfectly seasoned. There’s nothing bland about this dish.
Best of all, this dish contains only 309 calories. So, it’s perfect if you’re watching those calories.
Per Serving:
- Calories: 309
- Fats: 5.4g
- Protein: 33.2g
- Carbs: 29.6g
- Fiber: 5.9g
- Sugar: 17.1g
18. Meal Prep Garlic Butter Chicken Meatballs with Zucchini Noodles
Source: eatwell101.com
Looking for another low-carb pasta meal prep? Give this one a try.
It contains just 4 grams of net carbs per serving. So, it will definitely fit in with your macros.
And the chicken meatballs are pretty amazing. They’re buttery, juicy, and cheesy.
In fact, I prefer these meatballs instead of traditional beef meatballs. That’s because the ground chicken makes them lighter.
Now, this dish has some heat. That’s because you’re using Sriracha to make the sauce.
So make sure you have some water on hand.
Per Serving:
- Calories: 326.15
- Fats: 23.66g
- Protein: 24.53g
- Carbs: 4.67g
- Fiber: 0.69g
- Sugar: 1.3g
19. Cold Thai Noodle Salad with Peanut Dressing
Source: zestedlemon.com
Are you craving Thai takeout? Have this Cold Thai Noodles Salad instead.
It’s pretty delicious. The peanut dressing adds lots of creaminess, sweetness, and umami.
And the ground ginger adds a hint of heat. Meanwhile, the cucumbers, red bell peppers, red cabbage, and cilantro add tons of freshness.
Best of all, this dish takes just 23 minutes to make. So, it’s perfect for last-minute meal prepping.
Per Serving:
- Calories: 485
- Fats: 24g
- Protein: 18g
- Carbs: 55g
- Fiber: 7g
- Sugar: 14g
20. Soy Honey Noodle Salad
Source: simply-delicious-food.com
Getting tired of your go-to chicken dishes? This Soy Honey Noodle Salad provides a welcome change.
On the menu are nicely seared chicken breasts. They’re sitting on a bed of noodles drenched in a lovely honey soy sauce.
The sesame seeds add extra Asian flair. And the blanched broccoli adds vibrancy and freshness.
The broccoli adds a boost of nutrition. Broccoli is rich in Vitamin K, which is vital for blood clotting.
It also contains folate, which builds DNA. And it contains sulforaphane which may slow aging.
Winner, winner, chicken dinner.
Per Serving:
- Calories: 456
- Fats: 9g
- Protein: 23g
- Carbs: 72g
- Fiber: 1g
- Sugar: 3g
21. DIY Instant Noodle Cups
Source: thekitchn.com
Do you love Instant Noodle Cups? I do too.
But they often have ingredients like monosodium glutamate. Yuck!
These DIY Instant Noodle Cups are full of fresh ingredients. So they’re tasty, yet good for you too.
They contain 5 different components. You have a flavor base such as Better Than Bouillon, miso paste, or curry.
You also have extra flavorings such as Sriracha or chili-garlic sauce. You’ll also want filler ingredients like diced tofu, leftover cooked chicken, or even a hard-boiled egg.
And we can’t forget about the noodles. Then finally, you want some fresh ingredients.
These could include fresh herbs or even bean sprouts.
With Noodle Cups like this, you won’t be tempted with the packaged stuff.
Per Serving:
- Calories: 79
- Fats: 1.3g
- Protein: 3.7g
- Carbs: 15.2g
- Fiber: 2.4g
- Sugar: 0g
22. Japanese Macaroni Salad
Source: okonomikitchen.com
Want to change up your macaroni salad? This Japanese Macaroni Salad is an excellent option.
It’s creamy, crunchy, and full of yummy Japanese flavors. The rice vinegar adds tanginess, while the Japanese mustard adds some heat.
Meanwhile, the sweet corn adds sweetness. And the carrots add color and freshness.
But the vegan Japanese mayonnaise truly makes this dish. It adds lots of yummy umami flavor.
So, make sure you don’t skip it. Making the mayo doesn’t take much time.
In fact, all it takes is 5 minutes. Just place your ingredients in a high-speed blender.
Then blend until smooth. A high-speed blender like this should work just fine.
Per Serving:
- Calories: 150
- Fats: 4.4g
- Protein: 9.5g
- Carbs: 21.7g
- Fiber: 5g
- Sugar: 4.8g
23. Garlic Shrimp & Asparagus with Zucchini Noodles
Source: eatingbirdfood.com
Are there some seafood lovers in the house? This meal prep is just for you.
Tender, succulent garlicky shrimp is tossed with zucchini noodles. The freshly squeezed lemon juice amps up the flavors.
Besides being tasty, shrimp is good for you too. It’s rich in lean protein.
And it contains selenium which reduces inflammation. It even contains phosphorus which builds strong bones.
Per Serving:
- Calories: 321
- Fats: 9g
- Protein: 37g
- Carbs: 23g
- Fiber: 8g
- Sugar: 9g
24. Healthy Chicken Pad Thai Meal Prep
Source: fitmencook.com
Are you looking for a drool-worthy lunch? Give this Healthy Chicken Pad Thai Meal Prep a try.
It’s pretty tasty and addictive. That’s because of the sauce.
The rice vinegar adds acidity, while the coconut aminos add umami. Meanwhile, the coconut sugar adds sweetness and the red chili pepper sauce adds some heat.
And the red bell peppers, mushrooms, and bean sprouts add texture and nutrition. Healthy eating can’t get much better than this.
Per Serving:
- Calories: 378
- Fats: 5g
- Protein: 42g
- Carbs: 41g
- Fiber: 0g
- Sugar: 0g
25. Creamy Asparagus & Salmon Pasta
Source: foodiecrush.com
Do you have leftover cooked salmon hanging around? Make this Creamy Asparagus & Salmon Pasta.
It’s creamy, cheesy, and oh so yummy. And it’s full of tender, flaky salmon and crispy asparagus.
So, it’s good for you too. Salmon is an excellent source of protein.
And it’s rich in brain-boosting omega-3s. What’s more, eating salmon may help you lose weight.
Don’t have any leftover cooked salmon hanging around? You can use canned salmon instead. Check out more pescatarian meal prep ideas here.
Per Serving:
- Calories: 661
- Fats: 36
- Protein: 24
- Carbs: 61
- Fiber: 3g
- Sugar: 3g
26. Chickpea Orzo Salad
Source: savorandsavvy.com
Salads are a terrific way to get in some greens. But often, they leave you feeling a little hungry.
That’s because they’re usually missing a little something – like protein. This Chickpea Orzo Salad won’t leave you hungry.
That’s because it provides you with 11 grams of protein. That’s about 20% of your daily protein needs.
And this salad is not only satisfying but delicious as well. The creaminess of the feta cheese balances the graininess of the orzo.
And you’re getting lots of veggies too. These include kale, red and orange bell peppers.
So you’re getting lots of nutrition. In fact, this salad is rich in Vitamins A and C.
It’s also a good source of potassium. Now that’s a winning salad!
Per Serving:
-
- Calories: 441
- Fats: 26g
- Protein: 11g
- Carbs: 40g
- Fiber: 5g
- Sugar: 4g
27. Mason Jar Instant Noodle Soup
Source: thegirlonbloor.com
Are you having a tough morning at work? Look forward to lunch with this Mason Jar Instant Noodle Soup.
They’re packed with tons of yummy ingredients. You’ve got shredded chicken breasts, rice vermicelli noodles, carrots, bell peppers, broccoli, and green onions.
And for flavoring, you’ve got tamari, vegetable bouillon, lime juice, and Sriracha. So, you’ve got umami, acidity, savory, and heat.
Come lunchtime, just add boiling water to your mason jars. Then wait five minutes so that the bouillon cubes soften.
Enjoy! Love this recipe? Check out more low fat meals!
Per Serving:
- Calories: 369
- Fats: 4g
- Protein: 28g
- Carbs: 52g
- Fiber: 2g
- Sugar: 1g
27 Pasta Meal Prep Ideas
Need to meal prep and love your pasta? These Meal Prep Pasta Ideas are cheap, easy to make and so yummy!
Ingredients
- 1. Garlic Chicken & Veggie Pasta Meal Prep
- 2. Chicken Pepperoni Pasta Salad
- 3. Red Lentil Pasta
- 4. Vegan Pasta Salad
- 5. Vegetarian Pasta Salad in a Jar
- 6. Chicken Sausage Pasta Meal Prep Bowls
- 7. Garlic Parmesan Kale Pasta Meal Prep
- 8. Sesame Noodle Bowls
- 9. Cold Sesame Noodle Meal Prep Bowls
- 10. Beef Lo Mein Meal Prep
- 11. Greek Pasta Salad Recipe
- 12. Whole Wheat Summer Pesto Pasta Meal Prep
- 13. Greek Chicken Pasta Salad
- 14. 5-Ingredient Healthy Pasta
- 15. Tuscan Chicken Meal Prep
- 16. Sesame Chicken Cold Rice Noodle Lunches
- 17. Meal Prep Bolognese with Zucchini Noodles
- 18. Meal Prep Garlic Butter Chicken Meatballs with Zucchini Noodles
- 19. Cold Thai Noodle Salad with Peanut Dressing
- 20. Soy Honey Noodle Salad
- 21. DIY Instant Noodle Cups
- 22. Japanese Macaroni Salad
- 23. Garlic Shrimp & Asparagus with Zucchini Noodles
- 24. Healthy Chicken Pad Thai Meal Prep
- 25. Creamy Asparagus & Salmon Pasta
- 26. Chickpea Orzo Salad
- 27. Mason Jar Instant Noodle Soup
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious meal prep. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next Pasta Meal Prep!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!