Name: 15-Minute Chicken Sausage Pasta Meal Prep Bowls
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 8 oz whole wheat or protein pasta (penne, rotini, or fusilli); 2 fully cooked chicken sausages, sliced (e.g., Italian or spicy flavor); 1 tablespoon olive oil; 1 bell pepper, sliced; 1 zucchini, chopped; 1 cup cherry tomatoes, halved; 2 cloves garlic, minced; Salt and pepper to taste; 1/4 teaspoon Italian seasoning; 1/4 cup grated Parmesan cheese (optional); Fresh parsley or basil, for garnish (optional)

Why You’ll Love This Recipe

I love this recipe because it’s fast, filling, and incredibly easy to customize. It gives me a solid combination of protein, carbs, and vegetables, and I don’t have to sacrifice flavor for convenience. The chicken sausage adds a savory, smoky taste while the veggies bring freshness and crunch. Best of all, I can make several servings at once without spending hours in the kitchen.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked pasta (penne, rotini, or bowtie)
Pre-cooked chicken sausage, sliced
Olive oil
Bell peppers, sliced
Zucchini, chopped
Red onion, sliced
Garlic powder
Italian seasoning
Salt and black pepper
Optional: shredded Parmesan or red pepper flakes

Directions

I start by boiling the pasta if I haven’t already, then drain it and set it aside.
While the pasta cooks, I heat olive oil in a large skillet and sauté the chicken sausage slices until browned.
I add the sliced veggies to the pan and cook until they’re tender-crisp, usually around 5 to 7 minutes.
I season everything with garlic powder, Italian seasoning, salt, and pepper.
I stir in the cooked pasta and toss everything together until well combined and heated through.
I divide the mixture into meal prep containers and let them cool before storing.

Servings and timing

This recipe makes 4 meal prep bowls and takes just 15 minutes total, including cooking and assembly.

Variations

I sometimes swap the pasta for whole wheat or chickpea pasta for added fiber and protein. When I want more heat, I use spicy chicken sausage or toss in red pepper flakes. I also like mixing in spinach or kale at the end for extra greens. If I’m craving a creamy version, I stir in a spoonful of light cream cheese or Greek yogurt.

Storage/reheating

I store these bowls in airtight containers in the fridge for up to 4 days. To reheat, I microwave them for 1–2 minutes until hot, adding a splash of water or olive oil if needed to keep the pasta from drying out. They hold up well and stay flavorful throughout the week.

FAQs

Can I use any type of sausage?

Yes, I usually stick with fully cooked chicken sausage for ease, but turkey sausage or plant-based alternatives work just as well.

Is this dish freezer-friendly?

While it can be frozen, I prefer storing it in the fridge for best texture. If I do freeze it, I let it thaw overnight in the fridge before reheating.

What kind of pasta is best?

I use short pasta like penne or rotini because it mixes well with the sausage and veggies, but any pasta shape will do.

How do I keep the veggies from getting soggy?

I cook them quickly over medium-high heat so they stay crisp-tender. I also avoid overcooking them during reheating.

Can I make it dairy-free?

Definitely. I skip the Parmesan or use a dairy-free cheese alternative if I want to keep it dairy-free.

Conclusion

These 15-Minute Chicken Sausage Pasta Meal Prep Bowls make healthy eating easy without sacrificing flavor or time. They’re quick to prepare, full of nutritious ingredients, and perfect for busy days when I want something delicious and ready to go. It’s a meal prep staple that I come back to again and again.