Garlic Parmesan Pasta Bowls High Protein (Print Version)
High protein garlic parmesan pasta bowls ready in 30 minutes. Meal prep friendly, packed with flavor and macros for the week.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 30 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Italian
# Ingredients:
→ Hearty Protein Base
01 -
1 1/2 lbs boneless skinless chicken breast, cubed
02 -
4 large eggs, hard-boiled and halved
03 -
1/2 cup canned white cannellini beans, drained and rinsed
04 -
12 oz high-protein chickpea or lentil pasta
→ Golden Garlic Parmesan Sauce
05 -
6 cloves fresh garlic, minced
06 -
3/4 cup freshly grated Parmesan cheese
07 -
1/2 cup low-sodium chicken broth
08 -
3 tbsp extra virgin olive oil
09 -
2 tbsp unsalted butter
10 -
3 oz cream cheese, softened
→ Fresh Garden Add-Ins
11 -
2 cups baby spinach, packed
12 -
1 cup cherry tomatoes, halved
13 -
1/2 cup sun-dried tomatoes in oil, drained and sliced
→ Seasoning & Finishing Touches
14 -
1 tsp Italian seasoning
15 -
1/2 tsp crushed red pepper flakes
16 -
1/4 cup fresh flat-leaf parsley, chopped
17 -
Salt and pepper to taste
18 -
2 tbsp extra Parmesan, for garnish
# Instructions:
01 -
Place 4 large eggs in a saucepan, cover with cold water, and bring to a boil. Cook for 10 minutes, then transfer to an ice bath. Once cooled, peel and halve them. Set aside for assembling your High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep.
02 -
Bring a large pot of salted water to a boil and cook 12 oz of high-protein chickpea or lentil pasta according to package directions until al dente. Reserve 1/4 cup of pasta water before draining. Set the cooked pasta aside while you prepare the remaining components.
03 -
Heat 3 tbsp extra virgin olive oil in a large skillet over medium-high heat. Season 1 1/2 lbs cubed chicken breast with 1 tsp Italian seasoning, 1/2 tsp crushed red pepper flakes, salt, and pepper. Cook for 6-8 minutes, stirring occasionally, until golden and cooked through. Remove and set aside.
04 -
In the same skillet over medium heat, melt 2 tbsp unsalted butter. Add 6 cloves minced garlic and sauté for 60 seconds until fragrant. Pour in 1/2 cup low-sodium chicken broth and stir in 3 oz softened cream cheese until smooth. This creamy base is the heart of your High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep.
05 -
Reduce heat to low and stir in 3/4 cup freshly grated Parmesan cheese until fully melted and silky. Add 1/2 cup drained cannellini beans and stir to combine. If the sauce feels too thick, add a splash of reserved pasta water to reach your desired consistency.
06 -
Add 2 cups packed baby spinach, 1/2 cup sliced sun-dried tomatoes, and the cooked pasta directly into the sauce. Toss everything together over low heat for 1-2 minutes until the spinach wilts and the pasta is fully coated. Return the seared chicken to the skillet and stir to combine.
07 -
Divide the pasta mixture evenly among 4 meal prep containers or bowls. Top each with halved hard-boiled eggs and 1 cup cherry tomatoes split across servings. For the best High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep, layer toppings last to keep textures fresh throughout the week.
08 -
Finish each bowl with a sprinkle of 1/4 cup fresh flat-leaf parsley and 2 tbsp extra Parmesan divided across servings. Season with additional salt and pepper to taste. Serve immediately or seal containers for meal prep. These High Protein Garlic Parmesan Pasta Bowls | Quick Meal Prep reheat beautifully within 4 days.
# Notes:
01 -
Storage Tip: Store assembled bowls in airtight containers in the refrigerator for up to 4 days. Keep the halved eggs and cherry tomatoes in a separate small container and add them fresh when serving to maintain the best texture and flavor.
02 -
Meal Prep Hack: Cook the pasta slightly under al dente if you plan to reheat these bowls. The pasta will finish cooking when reheated, preventing it from becoming mushy. Add a small splash of chicken broth before microwaving to revive the sauce.
03 -
Substitution Tip: Swap the chickpea or lentil pasta for whole wheat pasta if preferred. You can also replace the chicken breast with shrimp or Italian turkey sausage for a fun protein variation that works just as well in this recipe.
04 -
Serving Tip: For an extra flavor boost, drizzle a little of the oil from the sun-dried tomato jar over each bowl before serving. It adds a rich, tangy depth that complements the garlic Parmesan sauce beautifully.
# Tools You'll Need:
01 -
large pot
02 -
colander
03 -
large skillet or sauté pan
04 -
cutting board
05 -
chef's knife
06 -
wooden spoon or silicone spatula
07 -
measuring cups and spoons
08 -
meal prep containers
09 -
box grater
# Nutrition Facts (Per Serving):
Calories: 720 kcal
Total Fat: 28 g
Total Carbohydrate: 54 g
Protein: 62 g