15-Minute Chicken Sausage Pasta Meal Prep Bowls

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The 15-Minute Chicken Sausage Pasta Meal Prep Bowls are the perfect solution for busy weeknights or prepping lunches ahead of time. With just four main ingredients, you can create 4–5 hearty, protein-packed meals in no time. This simple recipe uses chickpea-based pasta for a gluten-free, high-protein base, and pairs it with flavorful chicken sausage, veggies, and pasta sauce. It’s an easy, healthy meal that reheats beautifully.

Ingredients:

1 box Banza pasta (or any pasta of your choice)
2 cups pasta sauce (spicy recommended, or your favorite kind)
1 tablespoon olive oil
1 large bag frozen mixed vegetables
4 fully-cooked chicken sausage links, sliced

Directions:

Cook the pasta according to package directions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the frozen mixed vegetables and sliced chicken sausage. Cook for 6–8 minutes, or until the vegetables are tender and the sausage is warmed through.
Evenly divide the cooked pasta into 4–5 meal prep containers.
Top each container with the vegetable and sausage mixture.
Spoon ½ cup of pasta sauce over each portion.
Let cool, then seal and refrigerate. To serve, reheat in the microwave for 1–2 minutes, or until hot.

Nutritional Information (per serving):

Calories: 405
Total Fat: 16g
Sodium: 755mg
Carbohydrates: 49g
Fiber: 12g
Sugar: 13g
Protein: 24g

Why Choose Chicken Sausage Pasta Meal Prep Bowls?

One of the most appealing aspects of this recipe is its simplicity. With just a few core ingredients, you can prepare a healthy, hearty meal in 15 minutes or less. The use of Banza pasta, made from chickpeas, is an excellent choice for those looking to incorporate more plant-based protein into their diet while avoiding gluten. This gluten-free pasta option is not only high in protein but also offers a satisfying texture and flavor that complements the other ingredients in the dish.

The inclusion of fully-cooked chicken sausage further elevates the dish, offering a rich and savory taste along with a significant protein boost. Chicken sausage is a leaner alternative to traditional pork sausage, providing a lower-fat option without sacrificing flavor. Combined with a colorful mix of frozen vegetables, this meal is loaded with essential vitamins and minerals, making it a well-rounded, nutritious option for anyone seeking a healthier lifestyle.

Additionally, this meal can be customized to suit your taste preferences. The pasta sauce used in the recipe can be swapped out for your favorite variety, from mild to spicy, ensuring that each meal is uniquely tailored to your palate. The versatility of this recipe also means that you can easily swap in different vegetables or proteins, creating a dish that works for a wide range of dietary preferences and restrictions.

Perfect for Meal Prep

One of the standout benefits of this recipe is its meal prep potential. Whether you’re looking to save time during the week or want to ensure you have healthy meals readily available, these chicken sausage pasta bowls are perfect for prepping in advance. The recipe yields four to five servings, making it ideal for batch cooking. After preparing the bowls, simply refrigerate them and reheat as needed throughout the week.

Reheating the bowls is a breeze – just pop them in the microwave for 1-2 minutes, and you’re ready to enjoy a hot, nutritious meal. The flavors actually improve as the meal sits, allowing the ingredients to meld together for an even more delicious bite the next day. Meal prepping with these bowls ensures you have healthy options on hand, reducing the temptation to resort to takeout or less nutritious alternatives.

Health Benefits of Chicken Sausage Pasta Meal Prep Bowls

This meal is packed with nutritional benefits that make it a smart choice for anyone looking to eat healthier without spending hours in the kitchen. Here are some of the key health benefits of this dish:

High in Protein

Protein is an essential macronutrient that helps to build and repair tissues, support immune function, and maintain muscle mass. The chicken sausage and chickpea-based pasta provide a healthy dose of protein, making this dish particularly beneficial for individuals who are physically active or looking to maintain a balanced diet. Each serving of the 15-Minute Chicken Sausage Pasta Meal Prep Bowls contains 24g of protein, which is sufficient to support muscle repair and keep you feeling full longer.

Gluten-Free and High in Fiber

For those who are gluten intolerant or prefer gluten-free options, this recipe is an excellent choice. The use of Banza pasta made from chickpeas provides a gluten-free alternative to traditional pasta without sacrificing the taste or texture. In addition to being gluten-free, chickpea pasta is high in fiber, which promotes healthy digestion and can help regulate blood sugar levels. Each serving of the meal contains 12g of fiber, making it a great option for supporting gut health and maintaining a steady energy supply throughout the day.

Rich in Vegetables

The meal is packed with a variety of frozen mixed vegetables, which provide a wide range of vitamins and minerals. These vegetables can include options such as carrots, peas, corn, and green beans, each contributing to the overall nutritional profile of the dish. Eating a variety of vegetables helps to ensure you are getting a good mix of essential nutrients like vitamin A, vitamin C, potassium, and antioxidants. Vegetables are also low in calories, making them a great way to bulk up a meal without adding extra fat or calories.

Low in Fat and Sodium

With just 16g of fat and 755mg of sodium per serving, this recipe is a balanced option that won’t leave you feeling weighed down. The chicken sausage used in the recipe is a leaner alternative to traditional pork sausage, offering a lower-fat option while still providing plenty of flavor. Additionally, the amount of sodium is relatively moderate, allowing you to enjoy the dish without worrying about exceeding your daily sodium intake. For those monitoring their fat or sodium intake, this recipe provides a good balance of nutrients without going overboard.

How to Make the Most of Your 15-Minute Chicken Sausage Pasta Meal Prep Bowls

To truly make this recipe your own, feel free to experiment with different ingredients based on your dietary preferences or what’s available in your kitchen. Here are some ideas to get you started:

Swap the Veggies: If you prefer fresh vegetables over frozen, you can easily substitute them into the recipe. Fresh spinach, bell peppers, zucchini, or broccoli would work great in this dish.
Add Extra Protein: While chicken sausage is already a great protein source, you can further boost the protein content by adding other ingredients like beans, lentils, or even grilled chicken breast.
Change Up the Sauce: Feel free to switch up the pasta sauce for something new. Tomato basil, pesto, or even a creamy Alfredo sauce could work well depending on your preference.
Try Different Pastas: If you don’t have Banza pasta on hand, any type of pasta will work in this dish. Whole wheat pasta, rice noodles, or spiralized zucchini are great alternatives for different textures and flavors.
Make It Spicy: If you enjoy spicy foods, consider adding chili flakes or a splash of hot sauce to your pasta sauce for an extra kick.

Conclusion

The 15-Minute Chicken Sausage Pasta Meal Prep Bowls offer an easy, delicious, and healthy solution for those looking to streamline their weeknight meals or get a head start on meal prepping. With just a few simple ingredients, this recipe provides a satisfying combination of protein, fiber, and vegetables that are both filling and nutritious. Whether you’re cooking for yourself, a family, or meal prepping for the week ahead, this dish is versatile, customizable, and sure to become a staple in your recipe rotation. Plus, it’s gluten-free, high in protein, and packed with essential nutrients, making it a smart choice for anyone looking to eat better without spending hours in the kitchen.