6 Healthy Meal Prep Recipes with Pasta

Pasta often gets a bad rap, but it can be a fantastic part of a healthy, balanced diet. It’s a versatile base for incorporating fiber-rich veggies, lean proteins, and heart-healthy fats. Plus, with a bit of planning, pasta dishes are ideal for meal prep, offering quick and satisfying meals throughout the week. Let’s dive into these delicious and nutritious pasta recipes perfect for prepping ahead.

1. Mediterranean Pasta Salad

This vibrant salad is bursting with flavors and textures, featuring fiber-packed veggies, protein-rich chickpeas, and heart-healthy olives. It’s a light and refreshing option that’s perfect for warm weather or as a side dish.

Ingredients

• 1 cup whole wheat pasta
• 1 cup cooked chickpeas
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and rinse with cold water to cool.
2. In a large bowl, combine cooked pasta, chickpeas, cucumber, tomatoes, olives, feta cheese, and parsley.
3. In a small bowl, whisk together red wine vinegar, olive oil, oregano, salt, and pepper.
4. Pour dressing over the pasta salad and toss to coat evenly.

Meal Prep Tip: This salad gets even better as the flavors meld. Make a big batch on Sunday and portion it into individual containers for grab-and-go lunches or dinners throughout the week. To prevent the salad from getting soggy, store the dressing separately and add it just before eating.

2. Creamy Avocado Pasta with Spinach & Tomatoes

This simple yet satisfying pasta dish is packed with healthy fats from avocado, along with vitamins and minerals from spinach and tomatoes. It’s a creamy and delicious option that comes together in minutes.

Ingredients

• 8 ounces whole-wheat or lentil pasta
• 1 ripe avocado, pitted and peeled
• 1/2 cup plain Greek yogurt
• 1/4 cup fresh basil leaves
• 1/4 cup chopped fresh spinach
• 1/4 cup chopped cherry tomatoes or sun-dried tomatoes
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and set aside.
2. While the pasta is cooking, combine avocado, Greek yogurt, basil, spinach, tomatoes, lemon juice, and garlic in a blender or food processor and blend until smooth.
3. Season the avocado sauce with salt and pepper to taste.
4. Add cooked pasta to a large bowl and toss with the avocado sauce until well coated.

Meal Prep Tip: To meal prep this dish, cook the pasta and make the avocado sauce ahead of time. Store them separately in airtight containers in the refrigerator. When ready to eat, simply combine the pasta and sauce, and enjoy!

3. Chicken Pesto Pasta with Spinach and Sundried Tomatoes

This classic combination is a crowd-pleaser for a reason. The pesto adds a burst of flavor, while the spinach and sundried tomatoes provide essential nutrients and fiber. It’s a satisfying and well-rounded meal that’s perfect for meal prep.

Ingredients

• 12 ounces whole wheat pasta
• 1 pound boneless, skinless chicken breasts, cooked and shredded
• 1 cup fresh baby spinach
• 1/2 cup sundried tomatoes, oil-packed, drained and chopped
• 1/2 cup prepared pesto
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and set aside
2. In a large bowl, combine cooked pasta, shredded chicken, spinach, sundried tomatoes, pesto, and Parmesan cheese
3. Season with salt and pepper to taste and toss to combine.

Meal Prep Tip: Pesto pasta is a great option for meal prep as it reheats well. Divide the pasta into individual containers and store in the refrigerator for up to 4 days. Add a squeeze of fresh lemon juice before serving for an extra brightness of flavor.

4. Spicy Peanut Noodles with Edamame & Broccoli

This vegan-friendly dish packs a flavorful punch with a spicy peanut sauce, while edamame and broccoli add protein and fiber. It’s a satisfying and nutritious meal that’s perfect for a quick lunch or dinner.

Ingredients

• 8 ounces whole wheat or brown rice noodles
• 1 cup cooked edamame, shelled
• 1 cup broccoli florets, steamed or roasted
• 1/4 cup creamy peanut butter
• 2 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon chili oil or sriracha (adjust to taste)
• 1 teaspoon grated ginger
• 1 clove garlic, minced

Instructions

1. Cook noodles according to package directions. Drain and set aside.
2. In a small bowl, whisk together peanut butter, soy sauce, rice vinegar, sesame oil, chili oil, ginger, and garlic until smooth
3. In a large bowl, combine cooked noodles, edamame, broccoli, and peanut sauce. Toss to coat evenly.

Meal Prep Tip: This dish is best served cold or at room temperature, making it ideal for meal prep. Store the noodles and vegetables separately from the sauce to prevent them from getting soggy. Combine just before serving and enjoy!

5. Creamy Tuscan Chicken Pasta

This creamy and comforting pasta dish features tender chicken, sun-dried tomatoes and spinach in a lightened-up creamy sauce. It’s a satisfying meal that’s perfect for a cozy night in or a make-ahead lunch.

Ingredients

• 8 ounces whole wheat penne pasta
• 1 pound boneless, skinless chicken breasts, cooked and cubed
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
• 1 cup fresh baby spinach
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 1/4 cup chicken broth
• 1 clove garlic, minced
• 1/4 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook pasta according to package directions. Drain and set aside
2. In a large skillet over medium heat, combine chicken, sun-dried tomatoes, spinach, Greek yogurt, Parmesan cheese, chicken broth, garlic, and oregano.
3. Cook, stirring occasionally until spinach is wilted and sauce is heated through.
4. Season with salt and pepper to taste
5. Add cooked pasta to the skillet and toss to coat in the sauce

Meal Prep Tip: This creamy pasta reheats beautifully. Portion it into individual containers and store in the refrigerator for up to 3 days.

6. One-Pot Lentil Bolognese

This hearty and flavorful vegetarian bolognese is packed with fiber and protein from lentils. It’s a comforting and satisfying meal that’s perfect for a cold day.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes
• 1 cup green or brown lentils, rinsed
• 1 (28-ounce) can crushed tomatoes
• 2 cups vegetable broth
• 12 ounces whole wheat pasta
• Salt and pepper to taste
• Grated Parmesan cheese, for serving (optional)

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add garlic, oregano, basil, and red pepper flakes. Cook for 1 minute more, until fragrant.
3. Add lentils, crushed tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
4. Add pasta to the pot and stir to combine. Continue to simmer for 10-12 minutes, or until pasta is cooked al dente.
5. Season with salt and pepper to taste. Serve with grated Parmesan cheese, if desired.

Meal Prep Tip: This one-pot lentil bolognese is a pasta meal prepper’s dream! Make a big batch on the weekend and portion it into containers for lunches or dinners throughout the week. It reheats well and the flavors develop even more over time

Final Thoughts

With these healthy and delicious pasta recipes, you can easily meal prep your way to a week of satisfying and nutritious meals. Remember, variety is key, so don’t be afraid to mix and match these recipes or add your own creative twists. With a little planning, you can enjoy flavorful and wholesome pasta dishes all week long!