High Protein Garlic Parmesan Pasta Bowls for Meal Prep (Print Version)
High Protein Garlic Parmesan Pasta Bowls are quick to prep for healthy lunches or dinners. Enjoy a flavorful, satisfying meal perfect for busy weeknights.
# 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 Core
01 -
1 1/2 lbs boneless, skinless chicken breast
02 -
12 oz high-protein pasta (e.g., fortified wheat or chickpea)
→ Creamy Garlic Parmesan Sauce
03 -
2 tbsp olive oil
04 -
1 tbsp unsalted butter
05 -
4 cloves garlic, minced
06 -
1/2 cup plain non-fat Greek yogurt
07 -
1/2 cup low-sodium chicken broth
08 -
1/2 cup grated Parmesan cheese
09 -
1 tsp Italian seasoning
10 -
1/2 tsp red pepper flakes (optional)
11 -
Salt and black pepper, to taste
→ Fresh Finish & Zest
12 -
1 tbsp fresh lemon juice
13 -
1/4 cup fresh parsley, chopped (for garnish)
14 -
2 tbsp grated Parmesan cheese (for garnish)
# Instructions:
01 -
Cut 1.5 lbs boneless, skinless chicken breast into 1-inch pieces. Season with salt and black pepper. Bring a large pot of salted water to a boil for the 12 oz high-protein pasta, preparing for your High Protein Garlic Parmesan Pasta Bowls.
02 -
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken and cook for 5-7 minutes, or until golden brown and cooked through. Remove chicken from skillet and set aside.
03 -
Add 12 oz high-protein pasta to the boiling water and cook according to package directions until al dente. Reserve 1/2 cup of pasta water before draining. This ensures the perfect consistency for your High Protein Garlic Parmesan Pasta Bowls.
04 -
In the same skillet, melt 1 tbsp unsalted butter with the remaining 1 tbsp olive oil over medium heat. Add 4 cloves garlic, minced, and sauté for 1 minute until fragrant, being careful not to burn it.
05 -
Whisk in 1/2 cup low-sodium chicken broth, 1/2 cup plain non-fat Greek yogurt, 1/2 cup grated Parmesan cheese, 1 tsp Italian seasoning, and 1/2 tsp red pepper flakes (optional). Season with salt and black pepper to taste.
06 -
Return cooked chicken to the skillet with the sauce. Add the drained high-protein pasta and 1 tbsp fresh lemon juice. Stir well, adding a splash of reserved pasta water if needed, to create luscious High Protein Garlic Parmesan Pasta Bowls.
07 -
Divide the High Protein Garlic Parmesan Pasta Bowls into four servings. Garnish each with 1/4 cup fresh parsley, chopped, and 2 tbsp grated Parmesan cheese. Serve immediately or portion for quick meal prep.
# Notes:
01 -
For meal prep, cool completely before portioning into airtight containers. Reheat gently in the microwave or on the stovetop, adding a splash of water or broth if needed to maintain creaminess.
02 -
Feel free to swap chicken breast for chicken thighs or even shrimp. For a vegetarian option, use cannellini beans or chickpeas instead of chicken, and vegetable broth.
03 -
A pinch of nutmeg in the sauce can enhance the cheesy flavor. For extra veggies, stir in a cup of fresh spinach or steamed broccoli florets at the end.
04 -
The high-protein pasta is key for this recipe's nutritional profile, but any short pasta shape (penne, rotini) will work well.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Cutting board
04 -
Knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 780 kcal
Total Fat: 27 g
Total Carbohydrate: 52 g
Protein: 88 g