15-Minute Chicken Sausage Pasta Meal Prep Bowls Recipe
A quick and healthy 15-minute meal prep recipe featuring gluten-free chickpea pasta, lean chicken sausage, and a medley of frozen mixed vegetables tossed in your favorite pasta sauce. Perfect for busy weeknights or batch cooking, these bowls deliver a balanced, protein-rich, and fiber-packed meal that reheats beautifully and can be customized to suit your taste preferences.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 to 5 servings 1x
- Category: Meal Prep
- Method: Stovetop
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
Pasta
- 1 box Banza pasta (or any pasta of your choice)
Vegetables and Protein
- 1 large bag frozen mixed vegetables
- 4 fully-cooked chicken sausage links, sliced
Sauce and Oil
- 2 cups pasta sauce (spicy recommended, or your favorite kind)
- 1 tablespoon olive oil
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil and cook the Banza pasta according to package directions until al dente. Drain the pasta and set it aside.
- Sauté vegetables and sausage: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the frozen mixed vegetables and sliced cooked chicken sausage. Cook them together for 6 to 8 minutes, stirring occasionally, until the vegetables are tender and the sausage is heated through.
- Assemble meal prep bowls: Evenly divide the cooked pasta into 4 to 5 meal prep containers to portion your meals for the week.
- Add vegetable and sausage mixture: Top each container with an equal portion of the vegetable and sausage mixture, distributing the ingredients evenly.
- Top with pasta sauce: Spoon about ½ cup of your chosen pasta sauce over each portion to add flavor and moisture to the dish.
- Cool and store: Allow the bowls to cool at room temperature before sealing with lids and refrigerating. These bowls can be stored safely in the fridge for meal prep convenience.
- Reheat to serve: When ready to eat, reheat a bowl in the microwave for 1 to 2 minutes or until hot, then enjoy a wholesome, customizable meal.
Notes
- Use gluten-free pasta like Banza made from chickpeas for a high-protein, gluten-free option.
- Feel free to substitute frozen mixed vegetables with fresh vegetables like spinach, bell peppers, zucchini, or broccoli.
- To increase protein content, add beans, lentils, or grilled chicken breast.
- Experiment with different pasta sauces such as tomato basil, pesto, or Alfredo for flavor variety.
- You can switch out the pasta for whole wheat, rice noodles, or spiralized vegetables like zucchini.
- Add chili flakes or hot sauce to the pasta sauce for a spicy kick if preferred.
- The recipe yields 4 to 5 servings, ideal for batch cooking and weekly meal prep.
- Reheat leftovers in the microwave for best convenience and flavor.
Keywords: chicken sausage pasta, meal prep bowls, quick pasta recipe, gluten-free pasta meal, healthy meal prep, chicken sausage meal, high protein pasta bowl
