This Lemon Chicken Pasta Meal Prep is basically sunshine in a container. It’s light, zippy, and totally in its element when the weather warms up and you want dinner to feel fresh without doing the most.
Think juicy chicken, a glossy lemony sauce, and pasta that stays satisfying (not sad) for days. It’s perfect for lunches, post-gym dinners, or those weeks when you want to eat well but keep your brain power for literally anything else.
Why You’ll Love This
It’s bright and creamy without being heavy, meal-prep friendly, and easy to customize with whatever spring and summer veggies you’ve got hanging out in the fridge.
Ingredients
- 12 oz pasta (penne, rotini, or farfalle work great)
- 1 1/4 lb boneless, skinless chicken breast (or thighs), cut into bite-size pieces
- 1 1/2 tsp kosher salt, divided (plus more for pasta water if needed)
- 1 tsp black pepper, divided
- 1 tsp garlic powder
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1/2 cup half-and-half (or heavy cream for richer)
- Zest of 1 lemon
- 1/4 cup fresh lemon juice (about 1–2 lemons)
- 1/3 cup grated Parmesan, plus more for serving
- 2 cups baby spinach
- 1 cup asparagus, cut into 1-inch pieces (or zucchini)
- 1/4 tsp crushed red pepper flakes (optional)
- 1/3 cup chopped fresh parsley or basil
How to Make It
- Bring a large pot of water to a boil. Salt it if you like, then cook the pasta until just al dente (about 1 minute less than the package suggests). Reserve 1/2 cup pasta water, then drain.
- While the pasta cooks, season the chicken with 1 tsp salt, 1/2 tsp pepper, and the garlic powder.
- Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook 5–7 minutes, stirring occasionally, until browned and cooked through. Transfer to a plate.
- In the same skillet (turn heat to medium), add minced garlic and cook 30 seconds, just until fragrant. Add asparagus and cook 2–3 minutes to lightly soften but keep it crisp.
- Pour in chicken broth and scrape up any browned bits. Simmer for 2 minutes to reduce slightly, then stir in half-and-half, lemon zest, lemon juice, remaining 1/2 tsp salt, remaining 1/2 tsp pepper, and red pepper flakes if using.
- Reduce heat to low and stir in Parmesan until the sauce looks smooth and glossy. If it feels too thick, add a splash of reserved pasta water.
- Add spinach and stir until just wilted (about 30–60 seconds).
- Return chicken to the skillet, then add the cooked pasta. Toss until everything is coated and warmed through. Taste and adjust lemon, salt, or pepper as needed.
- Finish with fresh parsley or basil. Let it cool for 10 minutes before portioning into meal prep containers.
Tips for the Best Results
- Go al dente on the pasta so it doesn’t get soft after a couple days in the fridge.
- Use fresh lemon juice and zest—this recipe is all about that bright, springy flavor.
- Don’t overcook the asparagus; keeping it crisp makes leftovers taste way fresher.
- Let the sauce simmer gently, not boil, after adding dairy to keep it smooth.
- Reserve pasta water. A tablespoon or two brings the sauce back to life when reheating.
- Cool before sealing containers to avoid condensation (aka watery leftovers).
Variations
- Greek-inspired: Add chopped cucumber after cooking (stir in cold), swap parsley for dill, and top with crumbled feta.
- Tomato boost: Stir in 1 cup halved cherry tomatoes at the end so they stay juicy and bright.
- Extra veg: Add peas, zucchini, or broccoli florets (steam or sauté first so they don’t water down the sauce).
- Dairy-light: Use evaporated milk or a splash of coconut milk (it’ll be slightly sweeter, but still good with lemon).
- Protein swap: Use shrimp (cook fast, add at the end) or shredded rotisserie chicken for an even quicker weeknight prep.
- Spicy lemon: Add more red pepper flakes or a little Calabrian chili paste for a gentle kick.
Storage & Reheating
Store in airtight meal prep 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 water or broth to loosen the sauce. You can also reheat in a skillet over medium-low heat, adding a little liquid as needed until silky again.
FAQ
How many meal prep portions does this make?
This recipe makes about 4 generous portions (great for lunches) or 5 slightly smaller ones. If you’re pairing it with a salad or fruit, 5 containers is totally doable.
Will the lemon flavor get stronger in the fridge?
Yes, a little. The zest and juice mellow into the sauce over time, but the overall lemony vibe becomes more noticeable by day 2. If you like it extra bright, pack a lemon wedge to squeeze over right before eating.
Can I use bottled lemon juice?
You can, but fresh tastes cleaner and less bitter—especially for meal prep where flavors sit for days. If bottled is all you’ve got, use it for the juice and still try to add fresh zest for that real lemon aroma.
What’s the best pasta shape for meal prep?
Short shapes with ridges hold the sauce best—rotini, penne, or cavatappi are top-tier here. Long noodles can clump more in containers, but they’ll still work if you toss well and add a splash of liquid when reheating.
Can I freeze lemon chicken pasta?
It’s possible, but creamy lemon sauces can separate a bit after thawing. If you want freezer-friendly results, freeze the cooked chicken and pasta separately from the sauce, or make the sauce without dairy and stir in cream after reheating.