Why You’ll Love This Recipe

You’ll love this recipe because it’s simple, nutritious, and easy to prepare in advance. The combination of juicy garlic chicken, crisp veggies, and cheesy pasta hits all the right notes in flavor and texture. Plus, it stores well in the fridge, making your weekly meal planning a breeze. It’s a wholesome, delicious option that keeps you fueled without spending hours in the kitchen.

Ingredients

3 cups rotini pasta
2 tablespoons butter or olive oil
1 lb chicken breast, diced
1 teaspoon salt
1 teaspoon pepper
2 carrots, peeled and sliced
1 cup broccoli florets
1 cup frozen corn
2-3 cloves garlic, minced
3/4 cup Romano cheese, shredded

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the rotini pasta al dente according to package instructions. Drain and set aside.
Heat a large skillet over medium-high heat and add the butter or olive oil.
Add the diced chicken breast, salt, and pepper to the skillet. Sauté until the chicken is cooked through and no longer pink. Remove the chicken and set aside.
In the same skillet, add the sliced carrots and broccoli. Sauté for 3-4 minutes.
Add the frozen corn and cook for another 2 minutes.
Stir in the minced garlic and sauté with the veggies for about 1 minute until fragrant.
Return the cooked chicken and pasta to the skillet. Add the shredded Romano cheese. Stir everything together until well combined and heated through.
Divide the pasta evenly among four meal prep containers. Allow to cool completely before sealing and refrigerating until ready to eat.

Servings and timing

This recipe makes 4 servings. Total preparation and cooking time is approximately 25-30 minutes.

Variations

Swap rotini for penne, fusilli, or whole wheat pasta for a different texture or healthier option.
Add other vegetables such as bell peppers, zucchini, or snap peas for more variety.
Use Parmesan cheese instead of Romano for a milder cheese flavor.
For a spicy kick, add crushed red pepper flakes while sautéing garlic.
Substitute chicken breast with turkey or tofu for a different protein source.

Storage/Reheating

Store the meal prep containers in the refrigerator for up to 4 days. Reheat in the microwave until heated through, stirring halfway for even warming. This dish can also be frozen for up to 2 months; thaw overnight in the fridge before reheating.

FAQs

Can I use pre-cooked chicken?

Yes, pre-cooked or rotisserie chicken works well and saves time. Add it in during the last step to warm through.

What if I don’t have Romano cheese?

Parmesan or Pecorino Romano are great substitutes for a similar flavor profile.

Can I use fresh corn instead of frozen?

Yes, fresh corn kernels work perfectly; just sauté them a little longer until tender.

Is this recipe gluten-free?

Not with traditional pasta. Use gluten-free pasta to make it gluten-free.

Can I make this recipe vegetarian?

Replace the chicken with tofu, tempeh, or extra vegetables.

How long does this meal prep last in the fridge?

Up to 4 days stored in an airtight container.

Can I add sauce?

Yes, a light tomato or Alfredo sauce can be added for extra moisture and flavor.

What’s the best way to reheat without drying the chicken?

Reheat gently in the microwave with a splash of water or cover the container to retain moisture.

Can I freeze this dish?

Yes, freeze in airtight containers for up to 2 months. Thaw in the fridge before reheating.

Is this recipe suitable for kids?

Yes, it’s a kid-friendly meal with familiar flavors and nutritious ingredients.

Conclusion

Garlic Chicken and Veggies Pasta is an easy, tasty meal prep recipe that balances protein, veggies, and carbs for a satisfying meal any day of the week. Quick to make and packed with flavor, it’s perfect for anyone wanting a wholesome homemade dish without the fuss. Prepare a batch ahead, and enjoy delicious, ready-to-eat meals all week long.

Garlic Chicken and Veggies Pasta Meal Prep Recipe

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Garlic Chicken and Veggies Pasta is a protein-packed, flavorful meal prep recipe featuring tender chicken breast sautéed with garlic and fresh vegetables, tossed with rotini pasta and Romano cheese for a balanced, delicious dish.

Author: Amy
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Yield: 4 servings
Category: Main Dish
Method: Sautéing and boiling
Cuisine: American
Diet: Low Fat

Instructions

Cook rotini pasta al dente according to package instructions; drain and set aside.
Heat butter or olive oil in a large skillet over medium-high heat.
Add diced chicken, salt, and pepper; sauté until cooked through and no longer pink. Remove and set aside.
In the same skillet, sauté carrots and broccoli for 3-4 minutes.
Add frozen corn and cook for 2 more minutes.
Stir in minced garlic and cook for 1 minute until fragrant.
Return chicken and pasta to skillet; add Romano cheese and stir to combine and heat through.
Divide evenly into four meal prep containers; cool completely before sealing and refrigerating.