A 15-minute “dump-and-go” meal prep solution for busy weeks. These high-protein chicken sausage pasta bowls are packed with veggies, tossed in marinara, and designed to stay fresh (not soggy!) for up to 4 days in the fridge.
In a perfect world, I’d spend Sunday simmering sauces for hours. But in the real world? I have about 20 minutes between grocery shopping and “Sunday Scaries” kicking in. That’s exactly why I developed this recipe. It’s my go-to when I need a wholesome, high-protein lunch that doesn’t taste like sad leftovers by Wednesday. It’s fast, foolproof, and honestly, tastes better after sitting for a day.
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Key Takeaways
- Ready in 15 Minutes: Using pre-cooked chicken sausage eliminates the raw meat step, slashing your cook time in half.
- No Soggy Noodles: A simple “cool-down” trick ensures your pasta keeps its texture all week.
- Budget-Friendly: Uses pantry staples and frozen veggies to keep costs low—similar to my other easy 5 ingredient lunch recipes.
- High Protein: Each bowl packs roughly 25-30g of protein depending on your sausage choice.
Why You’ll Love This 15-Minute Chicken Sausage Pasta Meal Prep
- A Hug in a Bowl: It’s warm, saucy, and comforting—the kind of lunch that actually makes you look forward to your break.
- Zero Chop Option: You can use a frozen pepper and onion blend to make this a completely knife-free recipe.
- Customizable: Swap the veggies for whatever is wilting in your crisper drawer (spinach, zucchini, or even broccoli like in my healthy broccoli pasta recipe).
- Kid-Approved: The flavors are mild and familiar (basically pizza in a bowl!), so it doubles as an easy family lunch.
- Nutrition Win: Loaded with Vitamin C from the peppers and lean protein from the chicken sausage, it keeps you full without the mid-afternoon slump.
- One Pot Potential: You can boil the pasta and then toss everything in the same pot to save on dishes.
Food or Cultural Background
I still remember the first time I tried meal prepping pasta. I opened my container on Tuesday, and it was a solid brick of mushy noodles. I vowed never to do it again. But then I visited a friend who swore by “cold shocking” her pasta, a technique she picked up from her Italian grandmother.
It changed everything! This bowl is inspired by those classic Italian-American Sunday lunchs—zesty tomato sauce, fennel-spiced sausage, and tender pasta—but streamlined for our frantic modern lives. It reminds me a lot of my creamy Italian sausage pasta, just lighter and more lunch-box friendly.
Ingredients for 15-Minute Chicken Sausage Pasta Meal Prep
| Ingredient | Notes/Substitutes |
|---|---|
| Chicken Sausage | Use pre-cooked links (like Aidells or Al Fresco). Any flavor works, but Italian Style or Roasted Garlic is best. |
| Pasta | Rotini or Penne hold sauce best. Use chickpea pasta (Banza) for extra protein/GF, or whole wheat. |
| Marinara Sauce | Choose a high-quality jarred sauce (like Rao’s or Victoria) since it’s the main flavor driver. |
| Bell Peppers & Onions | Fresh diced, or a bag of frozen “pepper and onion blend” for speed. |
| Olive Oil | Essential for tossing the pasta to prevent sticking. |
| Seasoning | Italian seasoning, garlic powder, and red pepper flakes for a kick. |
Looking for other sausage ideas? This recipe is a great cousin to my sausage and sweet potatoes sheet pan dinner!
Equipment Needed
- Large Pot: For boiling pasta.
- Skillet: Large enough to sauté the sausage and veggies.
- Colander: For draining (and rinsing!) the pasta.
- Meal Prep Containers: I prefer glass containers (like Pyrex or IKEA 365+) because plastic tends to stain with red sauce.
How to Make 15-Minute Chicken Sausage Pasta Meal Prep Step-by-Step
- Boil the Water: Fill a large pot with salted water and bring to a boil. Add your rotini pasta.
- Slice & Sear: While the water heats, slice your chicken sausage into thick coins. Heat olive oil in a large skillet over medium-high heat. Add sausage in a single layer and cook for 4-5 minutes until they develop a deep golden-brown sear on the flat sides.
- Sauté the Peppers: Add your sliced red bell peppers and onions to the skillet with the sausage. Sauté for 3-4 minutes until the peppers are glossy and tender-crisp, but still hold their shape. Season with Italian seasoning and garlic powder.
- Cook Pasta Al Dente: Cook the pasta 1-2 minutes less than the package instructions. It should still have a slight “bite.”
- Drain & Shock: Drain the pasta and immediately rinse it under cold water to stop the cooking process.
- Combine: Add the cooked pasta and the jar of marinara sauce into the skillet with the sausage and peppers. Stir gently to coat everything evenly.
- Simmer Briefly: Let it bubble together for just 1 minute so the sauce clings to the spirals.
- Portion: Divide the mixture evenly into your glass containers.
If you have the oven on anyway, you could also roast the veggies separately using my easy baked zucchini method for deeper flavor.
Expert Tips for the Best Results
- The “Al Dente” Rule: I can’t stress this enough—undercook your pasta slightly! Reheating acts like a second cooking phase, so starting with firm noodles ensures they are perfect when you eat them.
- Cool Down: Never put hot lids on hot food. The steam creates condensation, which drips back down and makes your beautiful sauce watery. Let the containers sit on the counter for 20 minutes first.
- Sauce Ratio: Pasta absorbs sauce as it sits. I always add a splash of water or extra sauce right before I seal the containers to ensure it’s not dry on Day 3.
- Texture Trick: Similar to my tips for best fresh cucumber pasta salad, rinsing the pasta removes excess starch, which prevents the noodles from clumping together into a giant globs.
What to Serve With 15-Minute Chicken Sausage Pasta Meal Prep
Since this is designed as a “one-bowl” meal, you don’t need sides, but if you’re having it for dinner, try:
- Green Salad: A simple arugula salad with lemon vinaigrette cuts through the rich tomato sauce.
- Garlic Bread: Or try my cheesy spinach artichoke dip with crostini for a fun appetizer.
- Dessert: Finish off with a treat like my classic chocolate chip cookies—they pack perfectly in a lunchbox!
Storing and Reheating Tips
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: I don’t recommend freezing this one—pasta texture can get grainy when frozen in sauce.
- Reheating: Microwave on high for 1.5 to 2 minutes. Pro Tip: Sprinkle a teaspoon of water over the pasta before microwaving; the steam helps revive the sauce and soften the noodles evenly.
Nutrition Facts
Source: USDA FoodData Central. Estimates based on standard ingredients (Rotini, Italian Chicken Sausage, Marinara, Peppers).
Disclaimer: Nutrition information is estimated and may vary based on ingredients and cooking methods.
| Nutrient | Amount per Serving (approx. 1.5 cups) |
|---|---|
| Calories | ~450 kcal |
| Protein | 26g |
| Carbohydrates | 55g |
| Fat | 14g |
| Fiber | 5g |
| Sugar | 8g |
FAQs About 15-Minute Chicken Sausage Pasta Meal Prep
Is chicken sausage good for meal prep?
Yes! Because it’s lower in fat than pork sausage, it doesn’t congeal or get greasy when refrigerated. This makes it ideal for cold or reheated lunches.
Does pasta keep well for meal prep?
Absolutely. According to the FDA, cooked pasta stored in an airtight container lasts 3 to 4 days. Just be sure to cook it al dente so it doesn’t get mushy upon reheating.
What are the 5 ingredients in Jamie Oliver sausage pasta?
Jamie’s famous “Quick & Easy” Carbonara uses tagliatelle, sausages, eggs, flat-leaf parsley, and Parmesan cheese. My version uses marinara for a different, reheat-friendly vibe!
How to meal prep pasta for the week?
Portion it into glass containers (to avoid stains), let it cool completely before lidding, and store. When reheating, a splash of water helps steam the noodles back to perfection.
Final Thoughts
I hope this recipe saves your Sunday! It’s been a total game-changer for my work weeks, giving me something delicious to look forward to without keeping me in the kitchen all day. If you give it a try, snap a photo and tag me—I’d love to see your variations! And if you’re looking for your next prep project, definitely check out my high protein Italian pasta salad for a cold lunch option.
Save this recipe and follow our Facebook & Pinterest for the next one!
Happy Prepping!
Karen
15-Minute Chicken Sausage Pasta
- Prep Time: 5 Minutes
- Cook Time: 10 Minutes
- Total Time: 15 Minutes
- Yield: 4 Bowls 1x
- Category: Lunch
- Method: Stovetop
- Cuisine: American
Description
A 15-minute “dump-and-go” meal prep solution for busy weeks. These high-protein chicken sausage pasta bowls are packed with sliced peppers, tossed in marinara, and designed to stay fresh for 4 days.
Ingredients
12 oz Chicken Sausage (4 links), sliced into thick coins
8 oz Rotini Pasta (uncooked)
24 oz Marinara Sauce (1 jar)
2 Red Bell Peppers, sliced into strips
1/2 White Onion, sliced into strips
1 tbsp Olive Oil
1 tsp Italian Seasoning
1/2 tsp Garlic Powder
Instructions
- Boil Water: Fill a large pot with salted water and bring to a boil. Add your rotini pasta.
- Slice & Sear Sausage: While the water heats, slice your chicken sausage into thick coins. Heat olive oil in a large skillet over medium-high heat. Add sausage in a single layer and cook for 4-5 minutes until they develop a deep golden-brown sear.
- Sauté Peppers: Add sliced red bell peppers and onions to the skillet with the sausage. Sauté for 3-4 minutes until peppers are glossy and tender-crisp.
- Cook Pasta Al Dente: Cook the pasta 1-2 minutes less than package instructions so it retains a bite.
- Drain & Shock: Drain the pasta and immediately rinse under cold water to stop the cooking process.
- Combine Ingredients: Add the cooked pasta and marinara sauce into the skillet with the sausage and peppers. Stir gently to coat everything evenly.
- Simmer & Portion: Let simmer for 1 minute to combine flavors, then divide evenly into 4 glass meal prep containers.
Notes
Storage: Store in airtight glass containers in the fridge for up to 4 days.
Reheating: Microwave on high for 1.5 – 2 minutes. Sprinkle a teaspoon of water over the pasta before heating to steam the noodles back to perfection.
Vegetable Swap: You can use a bag of frozen “pepper and onion blend” to skip all the chopping!
Spicy Version: Use Andouille chicken sausage or add 1/2 tsp red pepper flakes for a kick.
Nutrition
- Serving Size: 1 Bowl (approx 1.5 cups)
- Calories: 450
- Sugar: 8g
- Sodium: 900mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Carbohydrates: 55g
- Fiber: 5g
- Protein: 26g
- Cholesterol: 60mg
Keywords: chicken sausage pasta, 15 minute meal prep, high protein lunch, pasta meal prep bowls, chicken sausage recipes, healthy work lunch, gluten free meal prep