Chicken Sausage Pasta Meal Prep Bowl — the leaves are turning, the kettle is humming, and you’re slicing apples for pie while the smell of cinnamon fills the kitchen. This cozy Chicken Sausage Pasta Meal Prep Bowl is a reader favorite because it combines savory comfort with easy-to-pack weekday lunches that warm you from the inside out. If you’re tracking macros or planning a healthy lineup, explore some chicken meal prep recipes for weight loss that pair beautifully with this dish.
Ingredients list
- 12 oz short pasta (penne, rotini, or gluten-free pasta)
- 12 oz sliced chicken sausage, pre-cooked
- 2 cups baby spinach, packed
- 1 cup roasted butternut squash cubes (seasoned with salt and pepper)
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded Parmesan (or dairy-free alternative)
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes (optional)
- Salt and black pepper to taste
- Lemon wedges for serving
Step-by-step instructions
- Prep your ingredients. Preheat the oven to 400°F (200°C) and roast cubed butternut squash tossed in 1 tbsp olive oil, salt, and pepper for 20–25 minutes until tender and caramelized.
- Cook the pasta. Bring a pot of salted water to a boil and cook pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain.
- Sear the sausage. In a large skillet over medium heat, warm 1 tbsp olive oil and cook the sliced chicken sausage 3–4 minutes per side until golden and heated through.
- Build the sauce. Add minced garlic to the skillet and sauté 30 seconds until fragrant. Stir in cherry tomatoes and cook 2 minutes until they start to soften.
- Combine pasta and veg. Add drained pasta, roasted squash, and baby spinach to the skillet. Toss gently and add reserved pasta water a splash at a time to create a light sauce. Stir in dried oregano, red pepper flakes, and Parmesan. Adjust seasoning with salt and pepper.
- Portion and cool. Divide the Chicken Sausage Pasta Meal Prep Bowl into 4 meal containers. Let cool to room temperature before sealing lids to prevent condensation.
Tips for success
- Don’t overcook pasta: For meal prep, slightly undercook pasta by 1 minute; it’ll finish softening when reheated.
- Keep roasted squash separate for crispness: If you prefer texture, store roasted squash in a small container and add it just before reheating.
- Use good-quality chicken sausage: A flavorful pre-cooked chicken sausage makes this bowl shine without extra fuss.
- Reheat gently: Microwave covered for 1–2 minutes and stir midway, or warm in a skillet with a splash of water to revive creaminess.
- For balanced macros, pair one serving with a side salad or a dollop of Greek yogurt; learn more about achieving balanced portions in balanced meal prep for women losing weight.
Possible variations
- Gluten-free: Swap in your favorite gluten-free pasta and confirm all packaged ingredients are certified gluten-free for a safe version of this Chicken Sausage Pasta Meal Prep Bowl. For more gluten-free meal prep inspiration, check out the 7-day gluten-free breakfast meal prep plan for weight loss.
- Dairy-free: Use a plant-based Parmesan or nutritional yeast for that cheesy flavor without dairy.
- Autumn streusel twist: For a playful sweet-savory contrast, top a cooled portion with a small sprinkle of savory streusel made from oats, chopped nuts, a little brown sugar, and butter—serve this on the side rather than mixing into the hot pasta so it stays crisp.
- Veg-forward: Add roasted Brussels sprouts or kale instead of spinach for a heartier vegetable profile.
- Spicy honey glaze: Drizzle a mix of honey and sriracha over the sausage before combining for a sticky sweet-heat accent.
Storage recommendations
- Refrigerator: Store individual Chicken Sausage Pasta Meal Prep Bowl servings in airtight containers for up to 4 days.
- Freezer: For longer storage, freeze portions in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Reheat in a microwave-safe dish covered with a damp paper towel, or warm gently in a skillet with a splash of water or broth to restore moisture.
- Freshen before eating: Add fresh lemon juice, a handful of greens, or a sprinkle of fresh herbs right before serving to brighten flavors.
Why readers love this recipe
This Chicken Sausage Pasta Meal Prep Bowl hits that cozy, seasonal spot—roasted squash and warm spices mixed with savory sausage and tender pasta create both comfort and convenience. It’s approachable for beginners, flexible for special diets, and pairs well with baked treats you might already be making for fall. Use it as your weekday anchor and allow yourself a slice of homemade pie or a cinnamon scone as a seasonal reward.
Conclusion
If you want a quick variation or a different take on this idea, this 15-Minute Chicken Sausage Pasta Meal Prep Bowls – Smile Sandwich post offers a great, speedy reference for times when you need a faster prep method.
Frequently Asked Questions (FAQs)
- How long will a Chicken Sausage Pasta Meal Prep Bowl last in the fridge?
- Stored in airtight containers, it will stay fresh for up to 4 days. Add delicate toppings like fresh herbs or a streusel just before serving.
- Can I freeze this meal prep bowl?
- Yes. Freeze portions in freezer-safe containers for up to 2 months. Thaw in the fridge overnight before reheating.
- What’s the best way to reheat without drying out the pasta?
- Reheat in a skillet over low heat with a splash of water or broth, or microwave covered with a damp paper towel to retain moisture.
- Can I make this recipe vegetarian?
- Absolutely. Replace chicken sausage with a plant-based sausage or roasted chickpeas, and use vegetable broth if needed to adjust consistency.
Chicken Sausage Pasta Meal Prep Bowl
A cozy Chicken Sausage Pasta Meal Prep Bowl that combines savory chicken sausage, roasted butternut squash, and fresh spinach in a delicious pasta dish perfect for weekday lunches.
Ingredients
Main Ingredients
- 12 oz short pasta (penne, rotini, or gluten-free pasta)
- 12 oz sliced chicken sausage, pre-cooked
- 2 cups baby spinach, packed
- 1 cup roasted butternut squash cubes seasoned with salt and pepper
- 1 cup cherry tomatoes, halved
- 1/2 cup shredded Parmesan (or dairy-free alternative)
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes (optional)
- Salt and black pepper to taste
- Lemon wedges for serving
Instructions
Preparation
- Preheat the oven to 400°F (200°C) and roast cubed butternut squash tossed in 1 tbsp olive oil, salt, and pepper for 20–25 minutes until tender and caramelized.
- Bring a pot of salted water to a boil and cook pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain.
- In a large skillet over medium heat, warm 1 tbsp olive oil and cook the sliced chicken sausage 3–4 minutes per side until golden and heated through.
Cooking
- Add minced garlic to the skillet and sauté 30 seconds until fragrant. Stir in cherry tomatoes and cook 2 minutes until they start to soften.
- Add drained pasta, roasted squash, and baby spinach to the skillet. Toss gently and add reserved pasta water a splash at a time to create a light sauce. Stir in dried oregano, red pepper flakes, and Parmesan. Adjust seasoning with salt and pepper.
Assembly
- Divide the Chicken Sausage Pasta Meal Prep Bowl into 4 meal containers. Let cool to room temperature before sealing lids to prevent condensation.
Notes
For best results, slightly undercook pasta by 1 minute for meal prep, and store roasted squash separately for better texture. Reheat gently in a skillet or microwave with a little water to maintain moisture.
Nutrition
Serving: 1gCalories: 450kcalCarbohydrates: 55gProtein: 30gFat: 15gSaturated Fat: 5gSodium: 700mgFiber: 5gSugar: 5g
Tried this recipe?Let us know how it was!