Author: theathleticplate@gmail.com

Looking for a meal prep that tastes bright, stays juicy, and keeps you full? This Lemon Herb Chicken Protein Meal Prep is exactly that. It’s simple, fresh, and packed with flavor without piling on calories.

The marinade does most of the work, and the whole meal comes together with minimal effort. Make it once, and you’ve got a week of balanced, high-protein lunches ready to go.

Why This Recipe Works

This recipe balances flavor and nutrition with a short list of ingredients. Lemon adds freshness and tenderizes the chicken, while herbs and garlic bring depth without heavy sauces.

Roasting everything on a sheet pan saves time and keeps cleanup easy. Plus, it’s customizable—swap the carbs or veggies based on what you like or have on hand.

What You’ll Need

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for juicier results)
• Lemon: Zest and juice of 2 lemons
• Olive oil: 3 tablespoons
• Garlic: 4 cloves, minced
• Fresh herbs: 2 tablespoons chopped parsley, 1 tablespoon chopped rosemary, 1 tablespoon chopped thyme (or 2 teaspoons dried Italian seasoning)
• Salt and pepper: 1½ teaspoons kosher salt, 1 teaspoon black pepper
• Optional heat: ½ teaspoon red pepper flakes
• Vegetables: 3 cups broccoli florets, 2 cups zucchini or bell peppers, chopped
• Carb base (choose one): 3 cups cooked quinoa, brown rice, or cauliflower rice
• Extras: Lemon wedges for serving, a drizzle of extra-virgin olive oil

Instructions

1. Make the marinade: In a bowl, whisk lemon zest, lemon juice, olive oil, garlic, herbs, salt, pepper, and red pepper flakes.
2. Prep the chicken: Pat chicken dry. If breasts are thick, slice horizontally into cutlets for even cooking.
3. Marinate: Add chicken to the bowl and toss to coat.
   

   Rest for at least 20 minutes at room temperature, or up to 8 hours in the fridge.

   
   
4. Preheat and prep veggies: Heat oven to 425°F (220°C). Toss broccoli and zucchini with 1 tablespoon olive oil, a pinch of salt, and pepper.
5. Roast: Arrange veggies on a sheet pan. Place chicken on a second pan (or the same pan with space).
   

   Roast 15–20 minutes for cutlets, 20–25 minutes for whole breasts, until the internal temp reaches 165°F (74°C).

   
   
6. Rest the chicken: Let it sit 5 minutes, then slice against the grain.
7. Assemble bowls: Add ¾–1 cup of your carb base to each container. Top with roasted veggies and sliced chicken.
8. Finish: Add a squeeze of fresh lemon and a light drizzle of olive oil. Garnish with parsley if you like.

Storage Instructions

• Refrigerator: Store in airtight containers for up to 4 days.
• Freezer: Freeze chicken and rice/quinoa for up to 3 months.
  

  Add fresh veggies after reheating for best texture.

  
  
• Reheating: Microwave 60–90 seconds, just until warm. Add a splash of water or lemon juice to keep it from drying out.
• Avoid sogginess: Keep lemon wedges separate until serving.

Why This is Good for You

High protein supports muscle recovery and helps you stay full longer. Lemon and herbs add flavor without heavy sauces, keeping calories in check. Fiber-rich veggies support digestion and steady energy. Choosing whole grains like quinoa or brown rice brings extra protein, minerals, and slow-release carbs.

What Not to Do

• Don’t skip the marinade time. Even 20 minutes improves flavor and tenderness.
• Don’t overcrowd the pan. Crowding traps steam and dries out the chicken.
• Don’t overcook. Use a meat thermometer and pull at 165°F for juicy results.
• Don’t store wet garnishes on top. Keep lemon wedges and fresh herbs separate until you eat.

Variations You Can Try

• Greek style: Add 1 teaspoon dried oregano, swap parsley for dill, and serve with cucumber and feta.
• Garlic-parmesan: Stir 2 tablespoons grated Parmesan into the marinade and roast asparagus instead of broccoli.
• Spicy citrus: Use lemon and orange zest, add extra chili flakes, and serve with cilantro.
• Low-carb: Use cauliflower rice and extra veggies; add avocado when serving.
• Thighs instead of breasts: Juicier and forgiving—roast 22–28 minutes depending on size.

FAQ

Can I cook the chicken on the stovetop instead?

Yes.

Heat a large skillet over medium-high with a bit of oil. Sear chicken 4–6 minutes per side until it reaches 165°F. Let it rest before slicing.

How do I keep the chicken from drying out?

Marinate, don’t overcook, and let it rest.

Cutting breasts into thinner cutlets also helps them cook evenly. A quick squeeze of lemon after reheating brings moisture back.

Can I use bottled lemon juice?

You can, but fresh lemon gives better flavor. If using bottled, add extra zest or a bit more herbs to lift the taste.

What vegetables work best for meal prep?

Sturdy veggies like broccoli, carrots, Brussels sprouts, green beans, and bell peppers hold up well.

Avoid very watery veg like tomatoes or cucumbers when storing hot meals.

Is this recipe good for weight loss?

It can be. It’s high in protein, loaded with veggies, and easy to portion. Choose cauliflower rice or smaller portions of grains if you want to lower calories.

How many servings does this make?

Typically 4 servings.

If you need more, double the recipe and use two sheet pans to avoid crowding.

Final Thoughts

This Lemon Herb Chicken Protein Meal Prep is simple, flexible, and seriously satisfying. It’s the kind of recipe that fits busy weeks without tasting like a compromise. Prep it once, enjoy it all week, and tweak the sides to keep things interesting.

Fresh, bright, and protein-packed—exactly what a good meal prep should be.

If you want a lunch that’s quick, filling, and doesn’t weigh you down, these Low Cal High Protein Chicken Caesar Wraps are a solid choice. They pack big flavor with lean protein and crisp greens, and you can assemble them in minutes. Whether you’re meal-prepping for the week or grabbing a fast weeknight bite, this recipe fits easily into your routine.

The textures are spot-on too—juicy chicken, crunchy lettuce, and a creamy Caesar bite. It’s everything you love about a Caesar salad, wrapped up and ready to go.

What Makes This Special

• High protein, lower calorie: Lean chicken breast, light Caesar dressing, and a high-fiber wrap keep calories in check without skimping on satisfaction.
• Meal-prep friendly: Cook the chicken once and assemble wraps in minutes all week.
• Balanced flavors: Bright lemon, tangy Parmesan, and a little crunch from romaine and optional croutons.
• Customizable: Swap in Greek yogurt dressing, add veggies, or go gluten-free with ease.

What You’ll Need

• 2 cups cooked chicken breast, chopped or shredded (grilled, roasted, or rotisserie)
• 4 high-fiber, low-calorie wraps (8–10 inches; look for whole wheat or low-carb)
• 3 cups chopped romaine lettuce (or a mix of romaine and baby kale)
• 1/3 cup light Caesar dressing (store-bought or homemade)
• 1/4 cup finely grated Parmesan cheese
• 1 tablespoon lemon juice (fresh, optional but brightens it)
• 1 teaspoon Dijon mustard (optional for extra tang)
• Freshly ground black pepper, to taste
• Pinch of salt, to taste
• Optional add-ins: sliced cherry tomatoes, thin cucumber slices, a few crushed light croutons, or shaved Parmesan

How to Make It

1. Prep the chicken: If using fresh chicken, season with salt, pepper, and a touch of garlic powder. Grill, bake, or pan-sear until cooked through, then cool and chop.

   Leftover or rotisserie chicken works great too.

2. Make the Caesar mix: In a bowl, whisk the light Caesar dressing with lemon juice, Dijon, and a few grinds of black pepper. Taste and adjust with a pinch of salt if needed.
3. Toss the filling: In a large bowl, add romaine, chicken, and Parmesan. Drizzle over the dressing and toss to coat lightly.

   You want everything coated, not soggy.

4. Warm the wraps: Heat each wrap in a dry skillet for 10–15 seconds per side, or microwave for 10 seconds. This makes them more flexible and less likely to tear.
5. Assemble: Divide the chicken Caesar mixture among the wraps. Add optional tomatoes, cucumber, or a few crushed light croutons for crunch.
6. Wrap it up: Fold in the sides and roll tightly from the bottom up.

   Slice in half if you like.

7. Serve: Enjoy right away, or wrap tightly in foil for a packable lunch.

How to Store

• Keep components separate: Store chicken, chopped greens, and dressing in separate containers in the fridge for up to 3–4 days.
• Assemble before eating: This keeps the lettuce crisp and the wrap from getting soggy.
• Pre-wrapped option: If you must assemble ahead, spread a thin layer of lettuce first to create a barrier, then add dressing. Eat within 24 hours.

Why This is Good for You

• High-quality protein: Chicken breast supports muscle maintenance and helps you stay full longer.
• Fiber boost: A high-fiber wrap and crisp greens support digestion and steady energy.
• Lighter fats: Using a light dressing and measured Parmesan keeps calories in check while preserving flavor.
• Smart calories: Each wrap can land around the 300–450 calorie range depending on your wrap and dressing choices.

Common Mistakes to Avoid

• Overdressing the mix: Too much dressing makes the wrap soggy and adds unnecessary calories.
• Skipping the warming step: Cold wraps crack and tear. Briefly warming prevents messes.
• Wet lettuce: Wash and dry greens thoroughly.

  Excess moisture waters down the dressing.

• Using thick croutons: They can pierce the wrap. If you want crunch, use a small amount of crushed croutons.

Alternatives

• Greek yogurt Caesar: Swap light Caesar for a Greek yogurt-based version to bump protein and cut calories.
• Grilled turkey or tofu: Use turkey breast or extra-firm tofu for variety; season the same way.
• Gluten-free: Use a gluten-free wrap or a large collard leaf. Blanch collards for 20 seconds to soften.
• Extra veggies: Add shaved carrots, bell peppers, or avocado (note: avocado adds calories but great fats).
• Spicy twist: Mix in a dash of hot sauce or crushed red pepper to the dressing.

FAQ

How many calories are in one wrap?

It depends on your wrap and dressing.

With a high-fiber wrap (around 80–120 calories), 4 ounces of chicken, light dressing, and Parmesan, most wraps land near 350–400 calories.

Can I use rotisserie chicken?

Yes. Remove the skin and use breast meat to keep it lean. Shred and toss with the dressing just before assembling.

What’s the best low-calorie wrap to use?

Look for whole wheat or low-carb wraps with at least 8–12 grams of fiber and under 120 calories per wrap.

They’re sturdy and filling without heavy calories.

How can I make this dairy-free?

Use a dairy-free Caesar dressing and swap Parmesan for a dairy-free Parmesan-style topping or nutritional yeast.

Can I make it ahead?

Yes, but store components separately and assemble right before eating. If pre-assembled, eat within 24 hours and line the wrap with dry lettuce to prevent sogginess.

In Conclusion

These Low Cal High Protein Chicken Caesar Wraps give you a fast, flavorful meal that supports your goals without feeling restrictive. They’re easy to customize, simple to prep, and satisfying enough for lunch or dinner.

Keep a batch of cooked chicken on hand, and you’ll have a go-to wrap that tastes great every time.

This is the kind of weeknight meal that makes you feel like you’ve hacked the system. Big takeout flavor, quick cook time, and a satisfying bowl that doesn’t weigh you down. It’s loaded with juicy chicken, plenty of crisp vegetables, and a smart rice swap that keeps calories in check.

The textures are spot on—tender chicken, a little bite from the veg, and that signature fried rice aroma. Make it once, and it’ll join your regular rotation.

Why This Recipe Works

• High protein, low calorie: Lean chicken breast and egg whites bring the protein without unnecessary calories.
• Great texture: Using chilled rice (or cauliflower rice) prevents clumping and keeps things fluffy.
• Balanced flavor: A simple mix of soy sauce, garlic, and sesame oil tastes like takeout without heavy sauces.
• Flexible: You can swap veggies, change the protein, or adjust the carbs to suit your goals.
• Fast: Everything cooks in one pan in under 20 minutes once prep is done.

What You’ll Need

• 12 oz (340 g) boneless, skinless chicken breast, diced small
• 2 cups chilled cooked rice (preferably day-old; use jasmine, brown, or cauliflower rice for lower calories)
• 1 cup frozen peas and carrots (or a fresh mix of diced carrots and snap peas)
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 cup chopped broccoli, small florets
• 2 egg whites (or 1 whole egg + 1 egg white)
• 2–3 tbsp low-sodium soy sauce (or tamari/coconut aminos)
• 1 tsp sesame oil
• 1–2 tsp neutral oil (avocado or canola) for cooking
• 1–2 green onions, sliced
• Optional: 1 tsp grated ginger, chili flakes, lime wedge, or a splash of rice vinegar
• Salt and pepper to taste

How to Make It

1. Prep the rice: If using regular rice, cook it ahead and chill it. Cold rice fries better and stays separate.
2. Season the chicken: Toss diced chicken with a pinch of salt, pepper, and 1 tsp soy sauce.

   Let it sit while you heat the pan.

3. Cook the chicken: Heat a large nonstick skillet or wok over medium-high. Add 1 tsp oil, then chicken. Stir-fry 4–5 minutes until just cooked.

   Remove to a plate.

4. Stir-fry the veggies: Add another 1 tsp oil. Sauté onion, broccoli, and carrots for 2–3 minutes until crisp-tender. Add garlic (and ginger if using) for 30 seconds.
5. Scramble the egg whites: Push veggies to the side.

   Pour in egg whites. Scramble just until set, then mix with the veg.

6. Add the rice: Crumble in the chilled rice (or cauliflower rice). Spread it out and let it sizzle for a minute before stirring.

   This helps it get a bit toasty.

7. Season: Return chicken to the pan. Add soy sauce, sesame oil, and optional chili flakes. Toss until hot and evenly coated.

   Taste and adjust with more soy or a tiny splash of rice vinegar.

8. Finish: Stir in green onions. Serve hot with a squeeze of lime if you like.

How to Store

• Fridge: Store in an airtight container for 3–4 days. Cool quickly before refrigerating.
• Reheat: Microwave with a damp paper towel on top or reheat in a skillet with a splash of water to revive moisture.
• Freeze: Yes, up to 2 months.

  Freeze flat in zip-top bags for quick thawing. Reheat from frozen in a hot skillet.

Why This is Good for You

• Protein forward: Chicken and egg whites support muscle repair and keep you fuller longer.
• Lower calories: Using cauliflower rice or a half-and-half mix cuts calories while keeping volume and satisfaction.
• Fiber and micronutrients: Mixed vegetables add fiber, vitamins A and C, and antioxidants.
• Smarter sodium: Low-sodium soy sauce keeps salt in check without losing flavor.

What Not to Do

• Don’t use warm, freshly cooked rice: It turns mushy and clumps. Always chill first.
• Don’t overcrowd the pan: Work in batches if needed so everything sears instead of steams.
• Don’t skip the oil entirely: A little oil helps browning and flavor.

  Keep it measured.

• Don’t drown it in sauce: Too much sauce adds calories and makes the rice soggy.

Alternatives

• Protein swaps: Use turkey breast, shrimp, extra-firm tofu, or edamame. For tofu, press it and sear until golden.
• Carb options: Go full cauliflower rice for the lowest calories, or mix half regular rice with half cauliflower rice.
• Veg upgrades: Add bell peppers, mushrooms, baby corn, zucchini, or spinach at the end.
• Flavor twists: Add a teaspoon of chili-garlic sauce, a drizzle of sriracha, or a splash of fish sauce for umami.
• Gluten-free: Use tamari or coconut aminos instead of regular soy sauce.

FAQ

Can I make this without eggs?

Yes. Skip the egg whites and add more chicken or a handful of edamame for extra protein.

The dish will still have great texture from the vegetables and rice.

What rice is best for fried rice?

Day-old jasmine rice is classic because it stays fluffy and separate. Brown rice works for more fiber. Cauliflower rice is the lowest-calorie option and cooks quickly.

How do I keep the chicken juicy?

Cut it into small, even pieces and cook over medium-high heat just until done.

Pull it out early and add it back at the end so it doesn’t overcook.

Is sesame oil necessary?

A little sesame oil adds signature fried rice aroma. If you don’t have it, use your neutral oil and add extra green onion or a splash of rice vinegar for flavor.

Can I double the recipe?

Yes, but cook in batches. Overcrowding the pan leads to steaming, which makes the rice soft and the chicken less browned.

Final Thoughts

This Low Cal High Protein Fried Rice with Chicken & Veg brings comfort-food vibes with a light touch.

It’s quick, flexible, and hits that savory, satisfying note you want after a busy day. Keep cooked rice in the fridge, a bag of veggies in the freezer, and you’re always 15–20 minutes away from a balanced, delicious meal.

This creamy pesto chicken checks all the boxes: fast, flavorful, and packed with protein. The Greek yogurt base gives you the richness of a cream sauce without weighing you down. It’s the kind of meal prep that tastes fresh all week and doesn’t require a long ingredient list.

You’ll get tender chicken, a tangy-herby sauce, and a veggie side that actually holds up in the fridge. If you want a no-fuss lunch or dinner that fuels your day, this one’s a keeper.

Why This Recipe Works

• High protein, lower fat: Greek yogurt brings creaminess with a big protein boost and less saturated fat than heavy cream.
• Bright, balanced flavor: Store-bought or homemade pesto adds basil, garlic, and Parmesan, while lemon keeps it light.
• Meal-prep friendly: The sauce clings to the chicken and reheats well, staying smooth and flavorful.
• Versatile sides: Pair with roasted veggies, pasta, or grains to match your goals.

Ingredients

• 1.5–2 lbs boneless, skinless chicken breast (or thighs), cut into bite-size pieces
• 1 tablespoon olive oil
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 cup plain 2% or nonfat Greek yogurt
• 1/3–1/2 cup pesto (store-bought or homemade)
• 1–2 tablespoons lemon juice, plus zest of 1/2 lemon (optional but recommended)
• 2 tablespoons grated Parmesan or Pecorino Romano
• 2–3 tablespoons low-sodium chicken broth or water (to thin, if needed)
• Optional add-ins: 1 cup halved cherry tomatoes, 1–2 cups baby spinach, crushed red pepper
• Sides for meal prep: cooked brown rice or quinoa, roasted broccoli or zucchini, or whole-wheat pasta

Instructions

1. Season the chicken: Pat chicken dry. Toss with olive oil, 1/2 teaspoon salt, black pepper, garlic powder, and onion powder.
2. Cook the chicken: Heat a large skillet over medium-high.

   Add the chicken in a single layer. Sear 3–4 minutes per side until browned and cooked through. Remove to a bowl and let rest.

3. Make the creamy pesto sauce: In a mixing bowl, stir together Greek yogurt, pesto, lemon juice, lemon zest, Parmesan, and remaining 1/2 teaspoon salt.

   Add 1–3 tablespoons broth or water to loosen to a silky, spoonable consistency.

4. Combine: Reduce skillet heat to low. Add cooked chicken back to the pan. Stir in the yogurt-pesto sauce until just warmed through, 1–2 minutes.

   Do not boil.

5. Optional veggies: Fold in spinach until wilted and add cherry tomatoes for brightness. Taste and adjust seasoning with more lemon, salt, or red pepper flakes.
6. Assemble meal prep: Divide cooked rice, quinoa, or pasta into 4–5 containers. Top with creamy pesto chicken and roasted veggies.

Storage Instructions

• Refrigerate: Store in airtight containers for 3–4 days.
• Reheat: Microwave in 45–60 second bursts, stirring between rounds, until warmed.

  Add a splash of water or broth if the sauce thickens.

• Freezer: You can freeze, but texture may change slightly due to yogurt. If freezing, use full-fat yogurt and thaw overnight before reheating gently.

Health Benefits

• Protein-forward: Greek yogurt and chicken deliver a strong protein hit to support muscle repair and satiety.
• Better fats: Olive oil and pesto provide heart-healthy unsaturated fats.
• Lower in calories than cream-based sauces: Greek yogurt keeps it creamy without the heavy calorie load.
• Micronutrients: Basil and spinach offer vitamin K and antioxidants; lemon adds vitamin C.

Common Mistakes to Avoid

• Overheating the sauce: Boiling yogurt can cause curdling. Keep heat low and warm gently.
• Skipping the pat-dry step: Wet chicken won’t brown well and can turn rubbery.
• Underseasoning: Taste and adjust salt, lemon, and Parmesan to balance tang and richness.
• Too-thick sauce: Thin with a splash of broth or water until it coats the chicken smoothly.

Alternatives

• Protein swaps: Use turkey tenderloins, shrimp, or extra-firm tofu (press and pan-sear) for a different twist.
• Dairy options: For extra richness, use full-fat Greek yogurt.

  For dairy-sensitive, try lactose-free Greek yogurt.

• Pesto variations: Try kale-walnut pesto, spinach-almond pesto, or sun-dried tomato pesto.
• Low-carb sides: Serve with zucchini noodles, cauliflower rice, or roasted asparagus.
• Add fiber: Mix in chickpeas or serve over farro or barley for more chew and staying power.

FAQ

Can I use rotisserie chicken?

Yes. Shred it and warm gently in the skillet, then fold in the sauce off the heat. Reduce salt since rotisserie chicken is often seasoned.

Will nonfat Greek yogurt work?

It works, but 2% gives a creamier, more stable sauce.

If using nonfat, avoid high heat and consider an extra tablespoon of Parmesan for body.

How can I prevent curdling?

Keep the pan on low, add the yogurt sauce after the chicken is cooked, and warm just until steamy. A splash of broth helps smooth things out.

Is store-bought pesto okay?

Absolutely. Choose one with olive oil and real Parmesan for best flavor.

Taste before adding salt.

How many servings does this make?

About 4–5 meal prep portions, depending on sides and appetite.

Wrapping Up

This creamy pesto chicken is a reliable, high-protein meal prep that feels comforting without being heavy. With Greek yogurt as the base, you get a smooth sauce, bright flavors, and easy reheating all week. Mix and match sides, tweak the pesto, and make it your own.

Simple, satisfying, and ready when you are.

This lasagna soup has all the flavor of classic lasagna without the layering hassle. It’s rich, comforting, and surprisingly light thanks to lean protein and smart swaps. You’ll get tender noodles, a savory tomato base, and a creamy ricotta finish in one spoonful.

It’s easy enough for a weeknight and sturdy enough to portion for lunches. If you love lasagna but want something faster and higher in protein, this is your new go-to.

What Makes This Special

• High protein without heaviness: Lean ground turkey or chicken plus cottage cheese and Greek yogurt bring serious protein with a creamy finish.
• Meal prep friendly: The flavors deepen over a few days, and it reheats well with a splash of broth.
• One pot comfort: Everything simmers in one pot, including the noodles, for easy cleanup.
• Lasagna vibes, less effort: You get the same tomato-herb richness and cheesy topping in a simple soup format.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 1 pound lean ground turkey or chicken (93% lean or higher)
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon crushed red pepper flakes (optional)
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes
• 4 cups low-sodium chicken broth (plus extra for reheating)
• 8–10 lasagna noodles, broken into bite-size pieces (about 6–7 ounces)
• 1 cup low-fat cottage cheese
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup part-skim shredded mozzarella
• 1/4 cup grated Parmesan cheese
• Fresh basil or parsley, chopped, for garnish

Step-by-Step Instructions

1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion with a pinch of salt and cook 4–5 minutes until soft.

   Stir in garlic and cook 30 seconds until fragrant.

2. Brown the meat: Add ground turkey or chicken. Season with salt, pepper, oregano, basil, and red pepper flakes. Cook, breaking it up, until no longer pink and lightly browned, 5–7 minutes.
3. Build the base: Stir in tomato paste and cook 1 minute to caramelize.

   Add crushed tomatoes and chicken broth. Bring to a gentle boil, then reduce to a simmer for 10 minutes to let flavors meld.

4. Add the noodles: Stir in broken lasagna noodles. Simmer uncovered 10–12 minutes, stirring occasionally, until al dente.

   If it thickens too much, add a splash of broth.

5. Make the creamy topping: In a small bowl, mix cottage cheese, Greek yogurt, mozzarella, and Parmesan until mostly smooth. Taste and add a pinch of salt if needed.
6. Finish and serve: Taste the soup and adjust salt and pepper. Ladle into bowls and top each serving with a generous spoonful of the cheese mixture.

   Sprinkle with fresh basil or parsley.

How to Store

• Refrigerator: Store the soup (without the cheese topping) in airtight containers for up to 4 days. Keep the cheese mixture in a separate container.
• Freezer: Freeze the soup without noodles for up to 3 months. Add cooked noodles when reheating to avoid mushiness.

  Freeze the cheese topping separately in small portions if desired.

• Reheating: Warm on the stove over medium heat or in the microwave, adding 2–4 tablespoons broth per serving to loosen. Top with the cheese mix just before serving.

Benefits of This Recipe

• High in protein: Lean meat plus dairy gives staying power for busy days.
• Balanced meal: Protein, carbs, and a tomato base that’s rich in lycopene.
• Convenient for meal prep: Easy to portion, pack, and reheat.
• Family-friendly flavors: Classic Italian herbs and cheesy comfort appeal to everyone.

Pitfalls to Watch Out For

• Overcooking noodles: They keep softening as the soup sits. Cook just to al dente, and consider cooking separately if storing longer than 2 days.
• Under-salting: Tomatoes and broth need enough seasoning.

  Taste at the end and adjust.

• Skipping the tomato paste step: Briefly toasting it deepens flavor; don’t add it raw.
• Mixing in the cheese: Keep the cheese as a topping rather than stirring into the pot to maintain a creamy texture and easier storing.

Variations You Can Try

• Beefy classic: Use 90–93% lean ground beef and beef broth for a traditional taste.
• Veggie boost: Add diced zucchini, mushrooms, or spinach in the last 5 minutes of simmering.
• Gluten-free: Swap in gluten-free lasagna noodles or use gluten-free penne.
• Spicy arrabbiata: Increase red pepper flakes and add a splash of Calabrian chili paste.
• Dairy-free topping: Blend soft tofu with nutritional yeast, lemon juice, and garlic powder for a creamy alternative.
• White lasagna twist: Stir in a splash of milk and use chicken, mushrooms, and a pinch of nutmeg; skip crushed tomatoes and use more broth.

FAQ

Can I cook the noodles separately?

Yes. Cook them to just shy of al dente, rinse briefly, and add to bowls when serving. This helps keep the texture firm for meal prep.

How can I make it even higher in protein?

Add an extra half pound of lean meat, use high-protein pasta if available, and bump the cottage cheese to 1 1/2 cups.

You can also stir in a handful of white beans.

Will the cheese topping curdle when reheated?

It can if boiled. Add the cheese topping after reheating the soup and avoid cooking it directly in the pot.

Can I use penne or rotini instead of lasagna noodles?

Absolutely. Short pasta shapes work well and are easier to scoop.

Adjust cook time according to the package.

Is this slow-cooker friendly?

Yes. Cook the meat, onion, garlic, and tomato paste on the stove first. Transfer to the slow cooker with tomatoes and broth, cook on Low 4–6 hours, then add pasta in the last 20–30 minutes.

In Conclusion

High Protein Lasagna Soup gives you cozy, cheesy satisfaction with smart nutrition and weeknight convenience.

It’s simple to make, easy to portion, and endlessly adaptable. Keep the cheese topping separate for perfect reheats, and you’ll have a lineup of hearty meals ready to go. This is comfort food you can feel good about, any day of the week.

This burrito bowl gives you everything you love about a takeout bowl without the heaviness or price tag. It’s simple to prep, flavorful, and loaded with lean protein and fiber. You’ll get balanced meals ready for the week that actually taste good by day three.

No weird ingredients, no complicated steps—just a solid, crave-worthy meal that fits your goals.

What Makes This Special

• High protein, low calorie: Built around lean chicken, Greek yogurt, beans, and veggies to keep calories in check.
• Meal prep friendly: Holds up well in the fridge and reheats without turning soggy.
• Customizable: Swap proteins, grains, and toppings to match your taste and macros.
• Budget-smart: Uses affordable pantry staples like rice, beans, and frozen corn.
• Big flavor: Chili-lime seasoning, salsa, and fresh cilantro keep it lively.

Shopping List

• Protein: 1.5–2 lb boneless skinless chicken breast (or thighs if preferred)
• Carbs: 2 cups cooked brown rice or cauliflower rice (or a 1:1 mix)
• Beans: 1 can black beans, drained and rinsed
• Veggies: 2 bell peppers, 1 red onion, 1 cup corn (frozen or canned), 1 cup cherry tomatoes
• Greens: 1 head romaine or a bag of shredded lettuce
• Flavor boosters: 1 jar salsa, 1 lime, fresh cilantro, 1 avocado (optional for day-of)
• Yogurt sauce: 1 cup plain nonfat Greek yogurt, 1 clove garlic, lime juice, pinch of salt
• Spices: Chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, pepper
• Oil: 1–2 tablespoons olive oil or avocado oil

How to Make It

1. Cook the base: Make brown rice per package directions. For lower calories, use cauliflower rice or mix half and half. Fluff and set aside.
2. Season the chicken: Cut chicken into bite-size pieces.

   Toss with 1 tablespoon oil, 1 teaspoon each chili powder and cumin, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, salt, and pepper. Add lime zest if you like.

3. Sear the chicken: Heat a large skillet over medium-high. Cook chicken 6–8 minutes total until browned and cooked through.

   Squeeze in half a lime and set aside.

4. Sauté the veggies: In the same pan, add sliced bell peppers, sliced red onion, and a pinch of salt. Cook 4–6 minutes until slightly tender with some char. Stir in corn for the last minute.
5. Prep the beans: Rinse black beans.

   Warm briefly in the pan with a pinch of cumin and salt, or leave cold if you prefer.

6. Make the yogurt sauce: Mix Greek yogurt, minced garlic, juice of half a lime, pinch of salt, and chopped cilantro. Thin with a teaspoon of water if needed.
7. Chop fresh toppings: Halve cherry tomatoes and chop cilantro. Shred or chop the romaine.
8. Assemble: Divide rice among 4–5 containers.

   Top with chicken, peppers/onions/corn, and black beans. Keep lettuce, tomatoes, salsa, yogurt sauce, and avocado separate if possible.

9. Finish: When ready to eat, add lettuce, tomatoes, a spoon of salsa, a drizzle of yogurt sauce, and a squeeze of lime. Add avocado just before serving.

Keeping It Fresh

• Store components separately: Keep cold toppings and sauce in small containers.

  This prevents soggy greens.

• Cool before sealing: Let hot rice and chicken cool 15–20 minutes before lidding to avoid condensation.
• Fridge life: Base bowls last 4 days. Add fresh toppings day-of. Yogurt sauce keeps 4–5 days.
• Reheating: Warm the base bowl 60–90 seconds, then add cold toppings.

  Don’t microwave lettuce or avocado.

Benefits of This Recipe

• Macro-friendly: High protein supports muscle and keeps you full.
• Fiber-rich: Beans, veggies, and brown rice help digestion and satiety.
• Low effort: One pan for chicken and veggies, minimal cleanup.
• Flexible calories: Adjust rice and sauce portions to hit your targets.

Common Mistakes to Avoid

• Overcooking chicken: Cut evenly and pull from heat as soon as it’s done to keep it juicy.
• Mixing everything at once: Storing greens and sauce with hot rice leads to sogginess.
• Skipping seasoning: Salt and acid (lime) bring the flavors together. Don’t skimp.
• Ignoring portion sizes: Rice and sauces add up. Measure if calories matter.

Alternatives

• Protein swap: Ground turkey, lean steak, shrimp, or tofu/tempeh with the same seasoning.
• Carb base options: Quinoa, farro, cauliflower rice, or a lettuce-heavy base for very low calories.
• Dairy-free sauce: Use a cashew-lime crema or avocado-lime puree instead of Greek yogurt.
• Extra veg: Add zucchini, mushrooms, or shredded cabbage to bulk it up for minimal calories.
• Spice level: Add chipotle powder, jalapeños, or hot salsa if you like heat.

FAQ

How many calories are in a serving?

With chicken breast, half brown rice/half cauliflower rice, beans, veggies, salsa, and yogurt sauce, most portions land around 400–500 calories.

Adjust rice and sauce to go lower or higher.

Can I freeze these bowls?

Freeze the base (rice, chicken, beans, sautéed veggies) without greens or sauce for up to 2 months. Thaw overnight, reheat, then add fresh toppings and sauce.

What if I don’t eat chicken?

Use firm tofu or tempeh. Press tofu, cube it, season the same way, and pan-sear until crisp.

It absorbs the spices nicely and keeps protein high.

How do I keep the chicken moist?

Cut evenly, don’t overcrowd the pan, and finish with lime juice. You can also marinate 30 minutes in lime juice, spices, and a teaspoon of oil.

Is white rice okay?

Yes. White rice reheats well and tastes great.

For fewer calories and more fiber, mix in cauliflower rice or choose brown rice.

Final Thoughts

This Low Cal High Protein Burrito Bowl Meal Prep hits that sweet spot of simple, tasty, and goal-friendly. With a few smart swaps and separate storage for toppings, you’ll get fresh-tasting bowls all week. Make it once, tweak it to your style, and you’ve got a reliable staple for busy days.

If you want a meal prep that actually makes you excited to eat it, this Cajun chicken pasta is it. It’s creamy without being heavy, loaded with lean protein, and has that bold Cajun kick that keeps every bite interesting. You’ll get tender chicken, colorful veggies, and pasta that holds up well for days.

It’s the kind of recipe you make on Sunday and look forward to all week. Simple steps, big flavor, and balanced nutrition.

What Makes This Special

• High protein and satisfying: Lean chicken breast plus a high-protein pasta keeps you full without a food coma.
• Big flavor, lighter sauce: Greek yogurt and a splash of milk stand in for heavy cream, so you get creaminess without the extra calories.
• Meal prep friendly: Reheats well, stays saucy, and keeps its texture for 3–4 days.
• Customizable heat: Adjust the Cajun seasoning and red pepper flakes to your comfort level.
• Balanced bowl: Protein, carbs, fiber, and veggies in one easy container.

What You’ll Need

• 1.25–1.5 lb boneless, skinless chicken breast, cut into bite-size pieces
• 8 oz high-protein pasta (penne, rotini, or rigatoni)
• 1 large red bell pepper, sliced
• 1 small yellow onion, thinly sliced
• 2 cloves garlic, minced
• 2–3 tsp Cajun seasoning (more to taste)
• 1/2 tsp smoked paprika (optional but great)
• 1/4–1/2 tsp red pepper flakes (optional for heat)
• 1 cup low-sodium chicken broth
• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup 2% milk (or unsweetened almond milk)
• 1 tbsp olive oil
• Salt and black pepper, to taste
• 1/4 cup grated Parmesan (optional, for extra richness)
• Fresh parsley or green onions, chopped (for garnish)
• Lemon wedges (optional, for brightness)

How to Make It

1. Cook the pasta: Boil according to package directions until just al dente. Drain and set aside.

   Toss with a teaspoon of olive oil to prevent sticking.

2. Season the chicken: Pat chicken dry. Toss with 1–1.5 teaspoons Cajun seasoning, a pinch of salt, and black pepper.
3. Sear the chicken: Heat a large skillet over medium-high with 1 tablespoon olive oil. Add chicken and cook 5–7 minutes, stirring once or twice, until browned and cooked through.

   Remove to a plate.

4. Cook the veggies: In the same pan, add onion and bell pepper. Sauté 3–4 minutes until slightly softened. Add garlic and cook 30 seconds.
5. Build the sauce: Lower heat to medium.

   Add chicken broth, remaining Cajun seasoning, smoked paprika, and red pepper flakes. Simmer 2 minutes to reduce slightly.

6. Make it creamy (without curdling): Reduce heat to low. Whisk together Greek yogurt and milk in a bowl.

   Stir the mixture into the pan slowly, keeping heat low so it stays smooth.

7. Bring it together: Add the chicken back to the pan. Stir in the cooked pasta and Parmesan (if using). Toss until coated and warmed through.

   Taste and adjust salt, pepper, or Cajun seasoning.

8. Finish: Sprinkle chopped parsley or green onions. Squeeze a little lemon over the top if you like brightness.
9. Portion: Divide into 4 meal prep containers. Let cool slightly before sealing.

Storage Instructions

• Refrigerator: Store in airtight containers for 3–4 days.
• Freezer: Freezes up to 2 months, though the yogurt sauce may separate slightly.

  Reheat gently and stir well.

• Reheating: Microwave 60–90 seconds, stir, then another 30–60 seconds until hot. Add a splash of milk or broth if it looks dry.

Why This is Good for You

• Protein-forward: Chicken breast and high-protein pasta support muscle repair and steady energy.
• Lighter creaminess: Greek yogurt adds protein and probiotics with fewer calories than heavy cream.
• Veggie boost: Bell peppers and onions bring fiber, vitamin C, and antioxidants.
• Smart carbs: High-protein pasta offers better satiety and often more fiber than standard pasta.

Common Mistakes to Avoid

• Curdling the sauce: Keep heat low when adding the yogurt-milk mixture. Don’t boil.
• Overcooking the pasta: Go al dente.

  It will continue to soften when reheated.

• Under-seasoning: Taste at the end and adjust salt, pepper, and Cajun seasoning so the flavors pop.
• Dry chicken: Don’t cook the chicken past done. Pull it once it’s no longer pink and juices run clear.

Alternatives

• Protein swaps: Use turkey breast, shrimp (cook quickly), or extra-firm tofu for a meatless option.
• Pasta options: Whole wheat, chickpea, or lentil pasta all work well. Choose your favorite texture.
• Dairy-free: Use unsweetened almond milk and a dairy-free yogurt.

  Skip Parmesan or use a vegan alternative.

• Extra veggies: Add mushrooms, spinach, or zucchini in the veggie step.
• Milder version: Cut the Cajun seasoning in half and skip red pepper flakes.

FAQ

How much protein is in a serving?

With chicken breast and high-protein pasta, most portions land around 35–45 grams of protein per serving, depending on brands and exact amounts.

Can I make the sauce ahead?

You can, but it’s best combined fresh with the pasta and chicken to avoid thickening or separation. If prepping ahead, keep it thin with extra broth.

What if I only have regular pasta?

Use it. You’ll still get great flavor.

The protein will be slightly lower, but the meal remains balanced.

How do I keep it from being too spicy?

Use a mild Cajun seasoning and skip the red pepper flakes. You can also stir in a bit more yogurt to mellow the heat.

Can I cook everything in one pot?

Yes. Boil pasta first, drain, then use the same pot for the chicken, veggies, and sauce.

Less cleanup, same result.

Will Greek yogurt make it tangy?

Slightly, in a good way. The Parmesan and spices balance it out, and the lemon (optional) brightens without overpowering.

Wrapping Up

This High Protein Cajun Chicken Pasta Meal Prep gives you big flavor, solid nutrition, and easy portions for the week. It’s creamy, spicy, and satisfying without being heavy.

Make a batch once, and your lunches are set—no boring bites, no stress.