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High Protein Creamy Pasta Meal Prep for Bulking (Easy Weeknight Prep) - Comfort Food That Fuels Gains

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients
  

  • 12–16 oz high-protein pasta (chickpea, lentil, or high-protein wheat penne)
  • 1.25–1.5 lb boneless, skinless chicken breasts or thighs (or ground turkey)
  • 1 medium yellow onion, diced
  • 3–4 cloves garlic, minced
  • 2 cups low-sodium chicken stock
  • 1 cup plain nonfat Greek yogurt
  • 3/4 cup finely grated Parmesan (or Grana Padano)
  • 2 tablespoons olive oil
  • 1 tablespoon butter (optional for richness)
  • 1 tablespoon cornstarch (or 2 tablespoons flour) for thickening
  • 2 cups spinach or kale, chopped
  • 1 cup frozen peas (optional)
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika
  • Red pepper flakes to taste
  • Salt and black pepper
  • Fresh lemon (zest and juice)

Instructions
 

  • Cook the pasta: Boil in salted water until just shy of al dente. Reserve 1 cup pasta water, drain, and set aside.
  • Prep the chicken: Pat dry, season with salt, pepper, Italian seasoning, and smoked paprika. Cut into bite-size pieces.
  • Sear the chicken: Heat olive oil in a large skillet over medium-high. Cook chicken 5–7 minutes until browned and cooked through. Remove to a plate.
  • Sauté aromatics: In the same pan, add butter (optional), onion, and a pinch of salt. Cook 3–4 minutes. Stir in garlic for 30 seconds.
  • Build the sauce base: Whisk cornstarch into the chicken stock. Pour into the pan, scraping up browned bits. Simmer 2–3 minutes until slightly thickened.
  • Make it creamy: Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth. If too thick, loosen with reserved pasta water. Season with salt, pepper, and a pinch of red pepper flakes.
  • Add greens and peas: Stir in spinach (and peas if using) until wilted and bright.
  • Combine: Add chicken and cooked pasta to the sauce. Toss gently over low heat to coat. Finish with lemon zest and a squeeze of lemon juice for brightness.
  • Taste and adjust: Add more salt, pepper, or pasta water to get that silky, glossy texture.
  • Portion: Divide into 4–5 meal prep containers. Let cool uncovered for 10 minutes before sealing.