Chicken Sausage Pasta

Name: Chicken Sausage Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 8 oz pasta (penne, rotini, or your favorite shape); 2 tablespoons olive oil; 12 oz fully cooked chicken sausage (sliced into rounds); 1 bell pepper, diced (any color); 1 zucchini, chopped; 2 cups baby spinach; 2 cloves garlic, minced; ½ cup grated Parmesan cheese; ½ cup milk or cream (for a creamier sauce); Salt and pepper to taste; Optional: red pepper flakes for a little heat

Posted on May 29, 2025

Healthy Chicken Sausage Pasta for Weekly Meal Prep

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If you’re looking for a cozy, satisfying, and super simple meal prep idea, this Chicken Sausage Pasta is your new go-to. Packed with savory chicken sausage, tender pasta, and colorful veggies, this dish is big on flavor and comes together in under 30 minutes. It’s creamy (without being heavy), perfectly seasoned, and designed to make your week a little easier.

Why You’ll Love This Recipe

This Chicken Sausage Pasta Meal Prep is a total weeknight (and weekday lunch!) win. It’s super easy to make, requires minimal cleanup, and stays fresh and tasty all week long. Plus, it’s balanced with protein, carbs, and veggies—so you’re getting a wholesome meal without the fuss. You can customize it with whatever pasta or veggies you have on hand, and it reheats beautifully. If you’re juggling a busy schedule but still want something comforting and homemade, this recipe checks every box.

Ingredients

Let’s keep things simple and delicious! You’ll need just a handful of easy-to-find ingredients to pull this meal prep together. Feel free to swap in your favorite pasta shapes or veggies depending on what you have at home.

Here’s what you’ll need:

8 oz pasta (penne, rotini, or your favorite shape)
2 tablespoons olive oil
12 oz fully cooked chicken sausage (sliced into rounds)
1 bell pepper, diced (any color)
1 zucchini, chopped
2 cups baby spinach
2 cloves garlic, minced
½ cup grated Parmesan cheese
½ cup milk or cream (for a creamier sauce)
Salt and pepper to taste
Optional: red pepper flakes for a little heat

Instructions

This recipe comes together in just a few easy steps. You’ll sauté, stir, and simmer your way to a flavorful, satisfying pasta dish that’s perfect for meal prep. Let’s get cooking!

Step-by-step Cooking Instructions:

Cook the Pasta
- Bring a large pot of salted water to a boil.
- Add pasta and cook according to package instructions.
- Drain and set aside.
Sauté the Chicken Sausage
- In a large skillet, heat olive oil over medium heat.
- Add sliced chicken sausage and cook for 3–4 minutes, until lightly browned.
Add the Veggies
- Toss in bell pepper and zucchini. Cook for 4–5 minutes, until veggies start to soften.
- Add garlic and cook for another 1–2 minutes, stirring frequently.
Add Spinach & Sauce
- Stir in baby spinach and let it wilt, about 1 minute.
- Pour in the milk or cream and bring to a gentle simmer.
- Add Parmesan, stirring until melted and smooth.
Combine with Pasta
- Add the cooked pasta to the skillet. Toss until everything is well coated.
- Season with salt, pepper, and red pepper flakes if using.
Cool & Pack
- Let cool slightly before dividing into 4–5 airtight containers for meal prep.

Servings and Timing

This recipe is perfect for anyone who loves quick, hearty meals that can be portioned ahead of time. It’s ideal for lunchboxes, busy weeknights, or even a low-stress dinner party!

Here’s the breakdown:

Servings: Makes 4–5 meal prep portions
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Tips and Variations

Want to make this Chicken Sausage Pasta Meal Prep your own? Here are some fun ways to switch things up or adjust based on what you’ve got in your kitchen!

Tips & Variations:

Pasta Options: Try whole wheat, gluten-free, or even chickpea pasta for different dietary needs.
Veggie Swaps: Don’t have zucchini? Use mushrooms, broccoli, or cherry tomatoes.
Add Protein: Boost the protein by adding white beans or an extra link of sausage.
Make it Spicy: Add more red pepper flakes or use a spicy chicken sausage.
Lighter Option: Use low-fat milk and skip the Parmesan for a lighter sauce.
Cheesy Boost: Stir in shredded mozzarella or a dollop of ricotta before serving.
Herbs: Fresh basil or parsley on top adds a pop of color and flavor!

Storage

One of the best things about this Chicken Sausage Pasta is how well it keeps! It’s meal prep-friendly and tastes just as good (if not better) the next day.

Storage Guidelines:

Fridge: Store in airtight containers in the refrigerator for up to 4 days.
Freezer: You can freeze it too! Just place in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Warm in the microwave or on the stovetop with a splash of milk or water to keep it creamy.

Frequently Asked Questions

1. Can I use raw chicken sausage instead of fully cooked?
Yes, just cook it fully before adding the veggies. Make sure it’s browned and no longer pink inside.

2. What’s the best pasta shape for meal prep?
Short shapes like penne, rotini, or fusilli hold up well and mix evenly with the sauce and ingredients.

3. Can I make this dairy-free?
Absolutely! Use a dairy-free milk alternative and skip the Parmesan or replace it with a dairy-free cheese.

4. Is this recipe kid-friendly?
Very! Just leave out the red pepper flakes and choose a mild-flavored sausage.

5. How do I keep the pasta from drying out?
Add a splash of milk or water when reheating to bring back the creaminess.

6. Can I double the recipe?
Yes! It doubles easily—just use a large enough skillet or pot to mix everything.

7. What other proteins can I use?
Turkey sausage, ground chicken, tofu, or even rotisserie chicken are great swaps.

Conclusion

Whether you’re new to meal prepping or just want a fuss-free, flavorful dish, this Chicken Sausage Pasta Meal Prep is here to save your week. It’s creamy, customizable, and comes together in a flash—perfect for busy schedules and hungry appetites.

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Chicken Sausage Pasta

Why You’ll Love This Recipe