Garlic Chicken and Veggies Pasta Meal Prep Recipe
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.
- 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
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
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.
Notes
Swap rotini for penne, fusilli, or whole wheat pasta.
Add bell peppers, zucchini, or snap peas for more veggies.
Use Parmesan cheese as a substitute for Romano.
Add crushed red pepper flakes for a spicy kick.
Replace chicken with turkey or tofu for variation.
Store refrigerated up to 4 days or freeze for up to 2 months.
Nutrition
- Serving Size: 1 container (1/4 recipe)
- Calories: 380
- Sugar: 5g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 80mg
