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If you need a satisfying meal that works for busy weekdays and keeps you feeling full, this 15-minute chicken sausage pasta meal prep bowl is just the ticket. With juicy chicken sausage, lots of colorful vegetables, and your favorite sauce tossed with pasta, you can have several delicious lunches or easy dinners set up for the days ahead.
This all came together for me when I needed a meal prep solution that was hearty but not heavy and my whole family actually requests these bowls for lunch now
Ingredients
- Pasta: Choose a high protein option like Banza for extra nutrients or any favorite variety Check for freshness and no broken pieces
- Spicy pasta sauce: This adds a bold flavor You can use your favorite brand or make your own at home A good sauce should have a deep tomato color and minimal added sugar
- Chicken sausage links: Go for fully cooked links with simple ingredients and minimal fillers Slice them evenly so every bite has sausage
- Frozen mixed vegetables: Make sure the veggies are a good mix of colors for nutrition and freshness Avoid any with visible freezer burn
- Olive oil: Look for a fresh bottle with a fruity aroma for the best taste and healthy fats
Step-by-Step Instructions
- Cook the Pasta:
- Bring water to a boil in a large pot Once boiling add the pasta and cook according to the package directions until just al dente This keeps the pasta from getting mushy during reheating Drain well and set aside
- Sauté the Vegetables and Sausage:
- In a large skillet heat olive oil over medium heat Add the frozen mixed vegetables and the sliced chicken sausage Stir them frequently for about six to eight minutes Let the vegetables get tender and make sure the sausage is warmed through The vegetables should stay bright and not get mushy
- Assemble the Meal Prep Bowls:
- Evenly divide the cooked pasta between four to five containers Use tongs or a spoon to distribute it so each bowl has a solid base
- Add Toppings:
- Spoon the hot vegetable and sausage mixture over each bowl of pasta Try to get an even distribution for flavor and nutrition
- Sauce the Bowls:
- Measure out about half a cup of pasta sauce for each container Drizzle it over the sausage and veggies so every bite has zesty sauce
- Cool and Store:
- Let the prepared bowls cool completely before sealing This keeps condensation from making them soggy Seal with lids and refrigerate
- Reheating to Serve:
- When ready to eat microwave each bowl for one to two minutes Stir halfway through for even heating
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I absolutely love using spicy chicken sausage for this because it adds a punch of flavor without extra steps I still remember when my partner said this was the best work lunch they had in months and now the recipe is on repeat
Storage Tips
After fully cooling seal each bowl tightly to keep the pasta from absorbing too much sauce in the fridge If freezing let bowls thaw overnight in the refrigerator before microwaving for best texture You can stack them to save space but label for freshness
Ingredient Substitutions
Any style of pasta works so you can try whole wheat lentil or classic semolina For a plant based version use vegan sausage or even canned white beans which soak up the sauce nicely If you only have fresh veggies chop and sauté them a little longer until tender
Serving Suggestions
Although great on its own this pasta bowl is delicious topped with some grated Parmesan or a squeeze of lemon Serve with a green side salad for even more veggies You can also add fresh spinach for extra color and nutrition right before reheating
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Cultural or Historical Context
Meal prep bowls are a modern answer to busy schedules inspired by classic American casseroles and Italian pasta staples Combining cooked meats with pasta and sauce has long been a tradition for feeding families efficiently and with flavor Using fully cooked sausage and frozen vegetables makes this tradition accessible for anyone with only a few pantry staples
Recipe FAQs
- → Can I use a different type of pasta?
Yes, you can use whole wheat, regular, or gluten-free pasta according to your preference or dietary needs.
- → What vegetables work best for this bowl?
Frozen mixed vegetables are convenient, but you can try fresh vegetables or add spinach for extra greens at the end.
- → How long do these bowls last in the fridge?
The prepared bowls can be stored, sealed, in the refrigerator for up to 4 days.
- → Is there a vegetarian option?
Yes, simply use plant-based sausage or replace chicken sausage with canned chickpeas for a meat-free bowl.
- → What can I add for more flavor?
Sprinkle grated Parmesan cheese before serving, or spice up with chili flakes and fresh herbs if desired.
- → Can I freeze these pasta bowls?
It’s best enjoyed fresh, but you may freeze for up to one month. Reheat thoroughly before eating.