High Protein Garlic Parmesan Pasta Bowls (Print Version)
Fuel your week with high protein garlic parmesan pasta bowls. This quick meal prep recipe is packed with flavor, perfect for healthy lunches or dinners.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Italian
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
1/2 tsp onion powder
03 -
1/2 tsp black pepper
04 -
1/2 tsp salt
→ Hearty Pasta Foundation
05 -
12 oz high-protein pasta (e.g., chickpea or lentil pasta)
→ Creamy Garlic Parmesan Infusion
06 -
2 tbsp olive oil
07 -
6 cloves garlic, minced
08 -
1/2 cup low-sodium chicken broth
09 -
1/2 cup plain non-fat Greek yogurt
10 -
1/2 cup grated Parmesan cheese
11 -
1 tbsp fresh lemon juice
12 -
1/2 tsp red pepper flakes
13 -
Salt and black pepper to taste
→ Vibrant Greens & Garnish
14 -
5 oz fresh spinach
15 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Pat dry 1.5 lbs boneless, skinless chicken breasts. Season with 1/2 tsp onion powder, 1/2 tsp black pepper, and 1/2 tsp salt. Cook in a large skillet over medium-high heat until golden and cooked through. Dice or shred for your High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep.
02 -
Bring a large pot of salted water to a boil. Add 12 oz high-protein pasta and cook according to package directions until al dente. Drain well, reserving about 1/4 cup of pasta water for the sauce if needed. Set aside.
03 -
In the same skillet (or a clean one), heat 2 tbsp olive oil over medium heat. Add 6 cloves garlic, minced, and 1/2 tsp red pepper flakes. Sauté for 1 minute until fragrant, being careful not to burn the garlic.
04 -
Pour in 1/2 cup low-sodium chicken broth, scraping up any browned bits. Reduce heat to low. Stir in 1/2 cup plain non-fat Greek yogurt, 1/2 cup grated Parmesan cheese, and 1 tbsp fresh lemon juice. Season with salt and black pepper to taste for your High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep.
05 -
Add the cooked and drained 12 oz high-protein pasta, diced chicken, and 5 oz fresh spinach to the skillet with the sauce. Toss gently until the spinach wilts and everything is evenly coated for these High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep. Add a splash of reserved pasta water if the sauce is too thick.
06 -
Divide the High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep into four bowls. Garnish each serving with 2 tbsp fresh parsley, chopped. Enjoy immediately or portion for quick meal prep throughout the week.
# Notes:
01 -
Feel free to swap chicken breasts for boneless, skinless chicken thighs or even shrimp. For a vegetarian option, use canned chickpeas (drained and rinsed) instead of chicken.
02 -
These pasta bowls are perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave.
03 -
For an extra kick, increase the red pepper flakes. A final squeeze of fresh lemon juice or a sprinkle of extra Parmesan before serving can brighten the flavors even more.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Cutting board
04 -
Knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Tongs
# Nutrition Facts (Per Serving):
Calories: 722 kcal
Total Fat: 19 g
Total Carbohydrate: 56 g
Protein: 79 g