Macaroni Meal Prep is the ultimate solution for busy weekdays. This make-ahead lunch bowl combines tender macaroni, colorful vegetables, and juicy chicken in a creamy, cheesy sauce that reheats beautifully.
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Designed for convenience, this recipe yields six generous portions that stay fresh in the fridge for up to four days. Each container is a balanced meal with protein, carbs, and veggies – perfect for grabbing on your way out the door.
Why You'll Love This Recipe
About the Ingredients
12 oz (340g) elbow macaroni
Use any short pasta like penne or shells. For a protein boost, try chickpea or whole-wheat macaroni.
2 tbsp (30ml) olive oil, divided
Extra-virgin olive oil adds flavor; use avocado oil for a neutral taste.
1 lb (450g) boneless, skinless chicken breast, cubed
Substitute with rotisserie chicken or turkey for a quicker option.
1 medium onion, diced
Yellow or sweet onion works best. Use shallots for a milder flavor.
2 cloves garlic, minced
Fresh garlic is best; use 1/2 tsp garlic powder in a pinch.
1 red bell pepper, chopped
Any color bell pepper works; add jalapeño for heat.
1 cup (150g) frozen peas
No need to thaw – they'll cook in the sauce. Swap with broccoli florets if preferred.
2 cups (480ml) low-sodium chicken broth
Vegetable broth works for a vegetarian version.
1 cup (240ml) milk (2% or whole)
Use unsweetened almond milk for dairy-free; add 1 tbsp flour to thicken if using.
1 cup (100g) shredded sharp cheddar cheese
Try Gruyère or Monterey Jack for a different flavor. Pre-shredded may not melt as smoothly, so grate your own.
1/2 cup (50g) grated Parmesan cheese
Freshly grated is best; skip the canned stuff for superior flavor.
1 tsp salt
Adjust to taste; use kosher salt for better control.
1/2 tsp black pepper
Freshly ground gives the best flavor.
1 tsp dried Italian seasoning
Mix of basil, oregano, rosemary; or use 1 tbsp fresh herbs.
Tips & Tricks
- Cook pasta slightly under al dente (about 1 minute less than package directions) so it doesn't become mushy when reheated.
- If the sauce seems too thick after reheating, add a splash of milk or broth to loosen it.
- For even cooking, cut chicken into uniform cubes and season with a pinch of salt and pepper before browning.
Pro Tips
Step-by-Step Instructions
1. Boil the Pasta
Bring a large pot of salted water to a rolling boil. Add macaroni and cook for 2 minutes less than package instructions (about 7 minutes). Drain and set aside.
2. Brown the Chicken
Heat 1 tbsp olive oil in a large skillet over medium-high heat (375°F/190°C). Add cubed chicken and cook until golden brown and internal temperature reaches 165°F/74°C, about 5-7 minutes. Remove and set aside.
3. Sauté Aromatics
In the same skillet, reduce heat to medium (350°F/175°C) and add remaining olive oil. Add onion and cook until translucent, about 3 minutes. Add garlic and cook for 30 seconds until fragrant.
4. Add Vegetables
Stir in red bell pepper and cook for 2-3 minutes until slightly softened. Add frozen peas and cook for 1 minute more.
5. Create the Sauce
Pour in chicken broth and milk, scraping up any browned bits. Bring to a gentle simmer over medium heat (350°F/175°C). Let simmer for 3-4 minutes until slightly thickened.
6. Melt the Cheeses
Reduce heat to low (300°F/150°C). Gradually stir in cheddar and Parmesan until smooth and melted. Season with salt, pepper, and Italian seasoning.
7. Combine Everything
Add the cooked pasta and chicken back to the skillet. Toss gently to coat in the sauce. If too thick, add a splash of reserved pasta water.
8. Portion and Store
Divide the mixture evenly among 6 airtight containers. Let cool to room temperature, then seal and refrigerate for up to 4 days.
Delicious Variations
Vegetarian
Omit chicken and use vegetable broth; add extra veggies like mushrooms or zucchini.
Spicy
Add 1/2 tsp red pepper flakes or a diced jalapeño with the onion.
Baked
Transfer to a casserole dish, top with breadcrumbs, and bake at 375°F/190°C for 20 minutes until bubbly.
How to Store Macaroni Meal Prep
Refrigerator
Store in airtight containers for up to 4 days.
Freezer
Freeze for up to 2 months in freezer-safe containers. Thaw overnight in the fridge before reheating.
Reheating
Microwave in 1-minute intervals, stirring between, until hot. Add a splash of milk or broth to restore creaminess.
Frequently Asked Questions
Q: Can I use any type of pasta for meal prep?
Yes, any short pasta works, but sturdy shapes like penne, fusilli, or rotini hold up best to reheating. Avoid delicate shapes like angel hair.
Q: How long does macaroni meal prep last in the fridge?
It stays fresh for up to 4 days when stored in airtight containers. After that, the pasta may become too soft and the sauce may separate.
Q: Can I freeze macaroni meal prep?
Yes, you can freeze it for up to 2 months. Thaw in the refrigerator overnight and reheat gently, adding a little liquid to revive the sauce.
Q: How do I keep the macaroni from getting mushy when reheating?
Cook the pasta slightly under al dente and avoid overcooking when reheating. Use short reheating bursts and stir often to heat evenly.
Q: Can I make this recipe dairy-free?
Yes, use dairy-free milk like almond or oat and substitute the cheeses with your favorite vegan shreds. Add a bit of nutritional yeast for a cheesy flavor.
Make your week easier with this Macaroni Meal Prep! Try it today and enjoy delicious, homemade lunches all week long. Share your results in the comments below – we'd love to hear your twist!
Macaroni Meal Prep
Macaroni Meal Prep: creamy pasta with veggies and chicken, ready in 50 minutes for 6 easy lunches.
🧂 Ingredients
- 12 oz (340g) elbow macaroni
- 2 tbsp (30ml) olive oil, divided
- 1 lb (450g) boneless, skinless chicken breast, cubed
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 cup (150g) frozen peas
- 2 cups (480ml) low-sodium chicken broth
- 1 cup (240ml) milk (2% or whole)
- 1 cup (100g) shredded sharp cheddar cheese
- 1/2 cup (50g) grated Parmesan cheese
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp dried Italian seasoning
📋 Instructions
- 1Boil the Pasta — Bring a large pot of salted water to a rolling boil. Add macaroni and cook for 2 minutes less than package instructions (about 7 minutes). Drain and set aside.
- 2Brown the Chicken — Heat 1 tbsp olive oil in a large skillet over medium-high heat (375°F/190°C). Add cubed chicken and cook until golden brown and internal temperature reaches 165°F/74°C, about 5-7 minutes. Remove and set aside.
- 3Sauté Aromatics — In the same skillet, reduce heat to medium (350°F/175°C) and add remaining olive oil. Add onion and cook until translucent, about 3 minutes. Add garlic and cook for 30 seconds until fragrant.
- 4Add Vegetables — Stir in red bell pepper and cook for 2-3 minutes until slightly softened. Add frozen peas and cook for 1 minute more.
- 5Create the Sauce — Pour in chicken broth and milk, scraping up any browned bits. Bring to a gentle simmer over medium heat (350°F/175°C). Let simmer for 3-4 minutes until slightly thickened.
- 6Melt the Cheeses — Reduce heat to low (300°F/150°C). Gradually stir in cheddar and Parmesan until smooth and melted. Season with salt, pepper, and Italian seasoning.
- 7Combine Everything — Add the cooked pasta and chicken back to the skillet. Toss gently to coat in the sauce. If too thick, add a splash of reserved pasta water.
- 8Portion and Store — Divide the mixture evenly among 6 airtight containers. Let cool to room temperature, then seal and refrigerate for up to 4 days.
