This Creamy Pasta Meal Prep is your new best friend for busy weeks. It's a comforting, satisfying dish that you can prepare in advance and enjoy for days, saving you time and money.
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The secret is a silky, cheesy sauce that clings to every noodle, paired with colorful vegetables and protein for a balanced meal. Whether you're meal prepping for work or family, this recipe is a game-changer.
Plus, it's incredibly versatile – you can swap in your favorite proteins or veggies, and it reheats beautifully.
Why You'll Love This Recipe
About the Ingredients
12 oz (340g) penne pasta
Use any short pasta like fusilli or rotini. Whole wheat or gluten-free pasta also work well.
2 tbsp (30ml) olive oil
Extra virgin olive oil adds flavor, but any neutral oil like avocado oil works.
1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
Substitute with shrimp, tofu, or Italian sausage for variety.
1 tsp salt
Adjust to taste; use kosher salt for better flavor.
1/2 tsp black pepper
Freshly ground pepper is best for aroma.
3 cloves garlic, minced
Use 1 tsp garlic powder in a pinch.
1 cup (240ml) low-sodium chicken broth
Vegetable broth works for a vegetarian version.
1 cup (240ml) heavy cream
For a lighter option, use half-and-half or whole milk with 1 tbsp flour to thicken.
1 cup (100g) grated Parmesan cheese
Freshly grated parmesan melts better than pre-shredded. Pecorino Romano is a good substitute.
2 cups (60g) baby spinach
Kale or arugula can be used, but adjust cooking time.
1/2 cup (75g) cherry tomatoes, halved
Sun-dried tomatoes add a deeper flavor.
1/4 cup (10g) fresh basil, chopped
Dried basil (1 tbsp) can be used if fresh is unavailable.
Tips & Tricks
Don't overcook the pasta
cook it 1-2 minutes less than package directions so it stays firm when reheated.
Thin the sauce
if the sauce thickens after refrigeration, add a splash of milk or broth when reheating.
Portion evenly
divide into containers while warm to ensure even distribution of sauce and toppings.
Pro Tips
Step-by-Step Instructions
1. Cook the pasta
Bring a large pot of salted water to a boil. Cook penne according to package directions until al dente (about 11 minutes). Reserve 1 cup of pasta water, then drain and set aside.
2. Sear the chicken
In a large skillet, heat olive oil over medium-high heat (350°F/175°C). Season chicken with salt and pepper. Add to skillet in a single layer and cook for 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F/74°C). Remove and set aside.
3. Sauté garlic
Reduce heat to medium (300°F/150°C). Add minced garlic to the same skillet and cook for 1 minute until fragrant, stirring constantly to avoid burning.
4. Make the sauce
Pour in chicken broth and heavy cream, scraping up any browned bits. Bring to a gentle simmer (about 200°F/93°C) and cook for 3-4 minutes until slightly thickened.
5. Add cheese and spinach
Stir in Parmesan cheese until melted and smooth. Add spinach and cook for 2 minutes until wilted. Season with salt and pepper to taste.
6. Combine everything
Add the cooked pasta, chicken, and cherry tomatoes to the skillet. Toss to coat everything in the creamy sauce. If too thick, add reserved pasta water a splash at a time until desired consistency.
7. Finish with basil
Remove from heat and stir in fresh basil. Taste and adjust seasoning if needed.
8. Portion and store
Divide the pasta evenly among 6 meal prep containers. Let cool to room temperature, then cover and refrigerate.
Delicious Variations
Vegetarian
Omit chicken and add sautéed mushrooms or roasted vegetables.
Spicy
Add 1/2 tsp red pepper flakes with the garlic for a kick.
Lighter
Use whole wheat pasta, half-and-half instead of cream, and reduce Parmesan to 1/2 cup.
How to Store Creamy Pasta Meal Prep
Refrigerator
Store in airtight containers for up to 4 days.
Freezer
Freeze in individual containers for up to 2 months. Thaw overnight in fridge before reheating.
Reheating
Microwave on high for 2-3 minutes, stirring halfway. Add a splash of milk or broth if dry.
Frequently Asked Questions
Q: Can I use a different type of pasta?
Yes, any short pasta like fusilli, rotini, or bowtie works well. Adjust cooking time according to package.
Q: How long does this meal prep last in the fridge?
It stays fresh for up to 4 days when stored in airtight containers. Reheat thoroughly before eating.
Q: Can I freeze creamy pasta meal prep?
Yes, you can freeze it for up to 2 months. Thaw in the fridge overnight and reheat gently, adding a splash of milk to restore creaminess.
Q: How do I prevent the sauce from separating when reheating?
Reheat slowly on medium power in the microwave, stirring every 30 seconds, and add a little milk or broth to bring it back together.
Give this Creamy Pasta Meal Prep a try and make your week easier! Share your creations in the comments below and tag me on social media. Happy cooking!
Creamy Pasta Meal Prep
Creamy Pasta Meal Prep with a rich, cheesy sauce and veggies, perfect for easy grab-and-go lunches all week.
🧂 Ingredients
- 12 oz (340g) penne pasta
- 2 tbsp (30ml) olive oil
- 1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
- 1 tsp salt
- 1/2 tsp black pepper
- 3 cloves garlic, minced
- 1 cup (240ml) low-sodium chicken broth
- 1 cup (240ml) heavy cream
- 1 cup (100g) grated Parmesan cheese
- 2 cups (60g) baby spinach
- 1/2 cup (75g) cherry tomatoes, halved
- 1/4 cup (10g) fresh basil, chopped
📋 Instructions
- 1Cook the pasta — Bring a large pot of salted water to a boil. Cook penne according to package directions until al dente (about 11 minutes). Reserve 1 cup of pasta water, then drain and set aside.
- 2Sear the chicken — In a large skillet, heat olive oil over medium-high heat (350°F/175°C). Season chicken with salt and pepper. Add to skillet in a single layer and cook for 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F/74°C). Remove and set aside.
- 3Sauté garlic — Reduce heat to medium (300°F/150°C). Add minced garlic to the same skillet and cook for 1 minute until fragrant, stirring constantly to avoid burning.
- 4Make the sauce — Pour in chicken broth and heavy cream, scraping up any browned bits. Bring to a gentle simmer (about 200°F/93°C) and cook for 3-4 minutes until slightly thickened.
- 5Add cheese and spinach — Stir in Parmesan cheese until melted and smooth. Add spinach and cook for 2 minutes until wilted. Season with salt and pepper to taste.
- 6Combine everything — Add the cooked pasta, chicken, and cherry tomatoes to the skillet. Toss to coat everything in the creamy sauce. If too thick, add reserved pasta water a splash at a time until desired consistency.
- 7Finish with basil — Remove from heat and stir in fresh basil. Taste and adjust seasoning if needed.
- 8Portion and store — Divide the pasta evenly among 6 meal prep containers. Let cool to room temperature, then cover and refrigerate.
