5 Meal Prep Pasta Recipes

1. One-Pot Pasta Primavera

Servings: 4-6
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:

• 12 oz whole-grain or chickpea pasta (penne or rotini)

• 1 tbsp olive oil

• 2 cups cherry tomatoes, halved

• 2 cups zucchini, diced

• 1 cup broccoli florets

• 1 red bell pepper, sliced

• 3 cups vegetable or chicken broth

• ½ cup grated Parmesan cheese

• 1 tsp Italian seasoning

• 2 cloves garlic, minced

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté garlic for 1 minute.

2. Add cherry tomatoes, zucchini, broccoli, and red bell pepper. Cook for 3-4 minutes until softened.

3. Stir in pasta, broth, Italian seasoning, salt, and pepper. Bring to a boil, reduce heat, and simmer for 10-12 minutes, stirring occasionally, until pasta is al dente.

4. Remove from heat, stir in Parmesan cheese, and let cool slightly. Portion into 4-6 containers.

Nutritional Content (Per Serving):

• Calories: 340

• Protein: 15g

• Net Carbs: 50g

• Serving Size: 1.5 cups

2. Chicken Alfredo Pasta Bake

Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes

Ingredients:

• 8 oz whole-grain penne

• 2 cups cooked chicken, shredded

• 1½ cups Alfredo sauce (store-bought or homemade)

• 1 cup steamed broccoli florets

• ½ cup shredded mozzarella cheese

• ½ tsp garlic powder

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Cook pasta according to package instructions until al dente. Drain and set aside.

2. In a large bowl, mix pasta, chicken, Alfredo sauce, steamed broccoli, garlic powder, salt, and pepper.

3. Transfer mixture to a greased baking dish and top with mozzarella cheese.

4. Bake for 20-25 minutes or until cheese is bubbly and golden. Let cool before portioning into 4 containers.

Nutritional Content (Per Serving):

• Calories: 400

• Protein: 30g

• Net Carbs: 40g

• Serving Size: 1.5 cups

3. Spaghetti with Turkey Meat Sauce

Servings: 4
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:

• 8 oz whole-grain spaghetti

• 1 lb ground turkey

• 1 can crushed tomatoes (14.5 oz)

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 tsp dried basil

• 1 tsp dried oregano

• Salt and pepper to taste

Instructions:

1. Cook spaghetti according to package instructions. Drain and set aside.

2. Heat a skillet over medium heat. Add ground turkey and cook until browned, breaking it up with a spoon.

3. Add onion and garlic, cooking for 2-3 minutes until softened.

4. Stir in crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 10-15 minutes.

5. Serve turkey meat sauce over spaghetti. Let cool and portion into 4 containers.

Nutritional Content (Per Serving):

• Calories: 370

• Protein: 28g

• Net Carbs: 45g

• Serving Size: 1.5 cups

4. Pesto Veggie Pasta

Servings: 4-5
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

• 10 oz whole-grain fusilli

• 1½ cups cherry tomatoes, halved

• 1 cup asparagus, chopped

• 2 tbsp olive oil

• ½ cup basil pesto (store-bought or homemade)

• 2 tbsp grated Parmesan cheese

• Salt and pepper to taste

Instructions:

1. Cook fusilli according to package instructions. Drain and set aside.

2. In a large skillet, heat olive oil over medium heat. Add cherry tomatoes and asparagus, cooking for 4-5 minutes.

3. Toss the cooked pasta with the sautéed vegetables and pesto. Season with salt and pepper.

4. Top with Parmesan cheese and portion into 4-5 containers.

Nutritional Content (Per Serving):

• Calories: 330

• Protein: 12g

• Net Carbs: 47g

• Serving Size: 1.5 cups

5. Mexican-Inspired Taco Pasta

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

• 8 oz whole-grain rotini

• 1 lb ground beef (or ground turkey)

• 1 can diced tomatoes with green chilies (14.5 oz)

• 1½ cups black beans, drained and rinsed

• 1 cup corn kernels (frozen or fresh)

• 1 packet taco seasoning (or homemade mix)

• ½ cup shredded cheddar cheese

Instructions:

1. Cook rotini according to package instructions. Drain and set aside.

2. In a skillet, cook ground beef over medium heat until browned. Drain excess fat.

3. Add diced tomatoes, black beans, corn, and taco seasoning to the skillet. Stir and simmer for 5-7 minutes.

4. Toss cooked pasta with the taco mixture and top with shredded cheddar cheese. Portion into 4 containers.

Nutritional Content (Per Serving):

• Calories: 420

• Protein: 28g

• Net Carbs: 38g

• Serving Size: 1.5 cups

Grocery List for All Recipes

Proteins:

• 2 lbs ground turkey

• 1 lb ground beef (or turkey)

• 4 cups cooked chicken (or raw equivalent)

Vegetables:

• 5 cups cherry tomatoes

• 2 cups zucchini

• 2 cups broccoli florets

• 1 red bell pepper

• 1 cup asparagus

• 1 small onion

Canned Goods:

• 1 can crushed tomatoes (14.5 oz)

• 1 can diced tomatoes with green chilies (14.5 oz)

• 1 can black beans (14.5 oz)

Dry Goods:

• 12 oz whole-grain or chickpea pasta (penne, rotini, or fusilli)

• 8 oz whole-grain spaghetti

• 8 oz whole-grain rotini

Dairy:

• ½ cup shredded mozzarella cheese

• ½ cup grated Parmesan cheese

• ½ cup shredded cheddar cheese

• 1½ cups Alfredo sauce (store-bought or homemade)

Seasonings & Pantry Staples:

• Basil pesto

• Taco seasoning

• Olive oil

• Garlic (6 cloves)

• Dried basil

• Dried oregano

• Salt and pepper

These recipes make meal prep easy, healthy, and perfect for family dinners all week long!