If your workday lunch is currently giving “sad desk salad,” this Garlic Parmesan Chicken Pasta Meal Prep is about to upgrade your whole week. It’s creamy (without being heavy), super garlicky, and loaded with juicy chicken—aka the kind of meal that actually keeps you full until your next meeting.
It also reheats like a champ, which is the real test of a meal prep recipe. Make it once, portion it out, and enjoy a legit comforting pasta situation Monday through Friday.
Why You’ll Love This
This recipe hits the sweet spot: quick enough for weeknights, tasty enough to look forward to at lunch, and meal-prep friendly without turning mushy. Plus, the garlic Parmesan vibe is classic, cozy, and basically impossible to get tired of.
Ingredients
- 12 oz pasta (penne, rotini, or farfalle work great)
- 1 lb boneless, skinless chicken breast, cut into bite-size pieces
- 1 tbsp olive oil
- 2 tbsp butter
- 5–6 cloves garlic, minced
- 1 tsp Italian seasoning
- 3/4 tsp kosher salt, plus more for pasta water
- 1/2 tsp black pepper
- 2 tbsp all-purpose flour
- 2 cups milk (2% or whole is best)
- 3/4 cup chicken broth
- 1 cup freshly grated Parmesan (plus extra for serving)
- 1/2 cup plain Greek yogurt (optional, for extra creaminess and protein)
- 2 cups baby spinach (optional)
- 1 tbsp lemon juice (optional, to brighten)
- Chopped parsley, for finishing (optional)
How to Make It
- Bring a large pot of salted water to a boil. Cook pasta until just al dente (about 1 minute less than the package says). Reserve 1/2 cup pasta water, then drain.
- While pasta cooks, season chicken with Italian seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add chicken and cook 5–7 minutes, stirring occasionally, until browned and cooked through. Transfer chicken to a plate.
- Reduce heat to medium. Add butter to the same skillet. Once melted, add minced garlic and cook 30–45 seconds, just until fragrant (don’t let it brown).
- Sprinkle flour over the garlic-butter mixture and whisk for 30 seconds to cook off the raw flour taste.
- Slowly whisk in milk and chicken broth. Simmer 2–3 minutes, whisking often, until the sauce thickens slightly.
- Turn heat to low and stir in Parmesan until melted and smooth. If using Greek yogurt, take the skillet off the heat for 1 minute, then stir it in (this helps prevent curdling).
- Add cooked pasta and chicken back into the skillet. Toss until everything is coated. If the sauce feels too thick, splash in reserved pasta water a little at a time until it’s silky.
- Stir in spinach (if using) until just wilted. Finish with lemon juice if you want a brighter, less heavy flavor.
- Taste and adjust salt/pepper, then portion into meal prep containers and top with extra Parmesan and parsley.
Tips for the Best Results
- Don’t overcook the pasta. Slightly under al dente is perfect because it softens a bit when reheated.
- Grate your own Parmesan. The pre-shredded kind can make sauces grainy because of anti-caking agents.
- Keep the garlic on a short leash. Garlic goes from “wow” to “bitter” fast—low heat and quick stir is the move.
- Use pasta water like a pro. A little reserved pasta water brings the sauce back to life after chilling.
- Let it cool before sealing. Cool 10–15 minutes before closing containers to reduce condensation (aka watery sauce later).
- Cut chicken evenly. Similar-size pieces cook at the same pace, so you don’t get half dry and half underdone.
Variations
- Add veggies: Sauté mushrooms, broccoli florets, or zucchini after the chicken, then proceed with the sauce.
- Make it spicy: Add 1/4–1/2 tsp red pepper flakes with the garlic.
- Swap the protein: Use rotisserie chicken (stir in at the end) or cooked shrimp (add in the last 2 minutes).
- Higher protein: Use chickpea pasta and keep the Greek yogurt in the sauce.
- Lighter sauce: Use all milk (skip broth) but reduce butter to 1 tbsp, or skip yogurt and use a little extra pasta water.
- Gluten-free: Use gluten-free pasta and swap flour for a gluten-free all-purpose blend.
Storage & Reheating
Store in airtight containers in the fridge for up to 4 days. Reheat in the microwave in 45–60 second bursts, stirring in between, with a splash of milk or water to loosen the sauce. For best texture, don’t overheat—warm it until just steamy. If you’re meal prepping for the week, this one stays creamy and satisfying through day four.
FAQ
How many meal prep portions does this make?
It typically makes 4 generous lunch portions (or 5 slightly smaller ones). If you’re pairing with a side salad or fruit, 5 containers is totally doable.
Will the sauce stay creamy after reheating?
Yes—especially if you add a small splash of milk or water before reheating and stir halfway through. The Parmesan thickens as it chills, so a little liquid brings it right back.
Can I use pre-cooked chicken for faster prep?
Absolutely. Use about 3 cups chopped cooked chicken (rotisserie is perfect). Skip the chicken-cooking step, and stir the chicken in once the sauce is finished so it doesn’t dry out.
Can I freeze this pasta meal prep?
You can, but creamy sauces can separate a bit after thawing. If you do freeze it, cool completely, freeze in airtight containers up to 2 months, and thaw overnight in the fridge. Reheat gently with a splash of milk and stir well to re-emulsify.
What’s the best pasta shape for meal prep?
Short shapes like penne, rotini, or farfalle are the most meal-prep friendly because they hold sauce well and don’t break down as quickly when reheated. Long noodles work, but they can clump more in containers.