If your week needs a little structure (and your stomach needs a lot of flavor), this Healthy Garlic Chicken Pasta Meal Prep is the move. It’s garlicky, herby, and satisfying without feeling heavy—aka clean-eating friendly but still actually exciting.
Think: lean chicken, whole wheat pasta, and a light lemon-garlic sauce that clings to every bite. It packs up perfectly for grab-and-go lunches, and it reheats like a dream.
Why You’ll Love This
This meal prep is high-protein, veggie-loaded, and meal-prep reliable: no soggy pasta, no bland chicken, and no sad desk lunch energy. It’s simple enough for a weeknight, but tastes like you tried harder than you did.
Ingredients
- 12 oz whole wheat pasta (penne, rotini, or farfalle work great)
- 1 1/2 lb boneless, skinless chicken breast, cut into bite-size pieces
- 2 tbsp olive oil, divided
- 6 cloves garlic, minced (yes, six—trust)
- 1 tsp Italian seasoning
- 1 tsp smoked paprika
- 1 tsp kosher salt, plus more for pasta water
- 1/2 tsp black pepper
- 3 cups broccoli florets
- 1 cup cherry tomatoes, halved
- 2–3 cups baby spinach
- 1/3 cup low-sodium chicken broth
- 2 tbsp fresh lemon juice
- 1/4 cup grated Parmesan (optional but recommended)
- 2 tbsp chopped fresh parsley or basil
- Optional heat: pinch of red pepper flakes
How to Make It
- Bring a large pot of water to a boil and salt it generously. Cook the pasta until just al dente (about 1 minute less than the package says). Reserve 1/2 cup pasta water, then drain.
- While the pasta cooks, season the chicken with Italian seasoning, smoked paprika, salt, and pepper.
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken in an even layer and cook 4–6 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate.
- Reduce heat to medium. Add remaining 1 tbsp olive oil and the minced garlic. Stir for 30–45 seconds until fragrant (don’t let it brown).
- Add broccoli and chicken broth. Cover and steam-sauté for 3–4 minutes, until the broccoli is bright green and crisp-tender.
- Add cherry tomatoes and cook 1–2 minutes, just until warmed and slightly softened.
- Return the chicken to the skillet. Add the drained pasta, lemon juice, spinach, and Parmesan (if using). Toss until the spinach wilts and everything is glossy. If it seems dry, add a splash of reserved pasta water until saucy.
- Taste and adjust: extra salt, pepper, lemon, or red pepper flakes as needed. Finish with herbs.
- Let it cool for 10–15 minutes before portioning into meal prep containers to prevent condensation.
Tips for the Best Results
- Undercook the pasta slightly. Al dente pasta holds up better for meal prep and won’t turn mushy after reheating.
- Don’t burn the garlic. Keep the heat medium and stir constantly—garlic goes from “perfect” to “bitter” fast.
- Use bite-size chicken pieces. They cook quickly and stay more tender than large chunks.
- Steam-sauté the broccoli. The broth helps it cook fast and keeps the whole dish lighter than a buttery sauce.
- Save pasta water. It’s the easiest way to bring the sauce back to life when tossing everything together (and again when reheating).
- Cool before sealing. Trapped steam = watery leftovers. Give it a few minutes to breathe.
Variations
- Make it extra clean and veggie-forward: Swap half the pasta for zucchini noodles or add sautéed mushrooms and bell peppers.
- Go gluten-free: Use chickpea pasta or brown rice pasta; cook carefully so it stays firm for meal prep.
- Try a creamy-but-light vibe: Stir in 1/4 cup plain Greek yogurt off the heat (add a splash of pasta water first so it doesn’t clump).
- Switch the protein: Turkey breast strips, shrimp, or even air-fried tofu all work with the same garlic-lemon base.
- Spicy garlic chicken pasta: Add red pepper flakes and a tiny drizzle of chili oil at the end.
Storage & Reheating
Store portions in airtight containers in the fridge for up to 4 days. Reheat in the microwave for 60–90 seconds, stirring halfway through, and add a splash of water or broth to loosen the sauce. You can also rewarm in a skillet over medium-low heat with a tablespoon of water.
FAQ
How many meal prep portions does this make?
This typically makes 4 hearty portions (great for lunches) or 5 slightly lighter portions. If you’re pairing it with extra veggies or a side salad, 5 containers is very doable.
How do I keep the chicken from drying out when reheating?
Two things help: don’t overcook it the first time (pull it as soon as it’s cooked through), and reheat gently. Add a splash of water or broth before microwaving, and stop as soon as it’s hot—overheating is what dries it out.
Can I use pre-cooked chicken for faster meal prep?
Yes. Rotisserie chicken or leftover grilled chicken works отлично here. Skip the chicken-cooking step, warm the garlic in oil, steam the broccoli, then add the cooked chicken with the pasta so it heats through without getting tough.
Is whole wheat pasta required for clean eating?
Nope. Whole wheat pasta adds fiber and keeps you fuller longer, but you can use regular pasta, chickpea pasta for extra protein, or gluten-free pasta if that fits your needs. The clean-eating part comes from the simple ingredients and balanced macros.
Can I freeze this garlic chicken pasta meal prep?
You can, but the texture is best from the fridge. If freezing, portion into freezer-safe containers for up to 2 months. Thaw overnight in the fridge, then reheat with a splash of broth. Note: whole wheat pasta freezes better than delicate gluten-free pastas, and spinach may soften more after thawing.