Pasta Primavera
Let’s be real for a second. Pasta Primavera has historically gotten a bad rap in the meal prep world—bland veggies, sad noodles, and not nearly enough protein to justify anything beyond “light lunch” status. But not on my watch. This Pasta Primavera flips the whole script. We’re talking perfectly roasted vegetables, rich garlic-parmesan flavor, and a protein punch that would leave your average fitness influencer speechless. This isn’t just pasta with some veggies thrown in—this is a full-blown macro-friendly pasta banger that’s here to make your week a whole lot more delicious.
The secret sauce? Well, first off, it’s the sauce. Creamy, cheesy, herb-loaded goodness that binds everything together in a way that feels indulgent without being overkill. Then there’s the flavor layering—zucchini, bell peppers, onions, and carrots roasted until caramelized and golden, folded into a bed of perfectly cooked penne. And of course, I went full meathead with the macros and made sure it delivers over 50g of protein per serving, thanks to some sneaky added grilled chicken breast or shrimp (chef’s choice).
Whether you’re chasing gains or just trying to eat something that doesn’t taste like diet food, this high-protein Pasta Primavera does it all. It’s a veggie-forward meal prep masterpiece that doesn’t skimp on the satisfaction. And if you’ve never been excited for Monday lunch before—well, buckle up. Get in there and make it happen. Your taste buds (and your macros) will thank you.
Pasta Primavera
Equipment
Ingredients
- 8 oz penne pasta
- 2 tbsp olive oil
- 2 pounds chicken breast cut into 1-inch cubes
- 1/2 tbsp black pepper
- 1 tsp salt
- 1 tbsp garlic powder
- 2 zucchini sliced into thin half-moons
- 2 cups grape tomatoes quartered
- 1 cup frozen peas
- 1 tbsp dried basil
- 1/2 tbsp dried rosemary
- 1/2 tbsp dried parsley
- 1 cluster garlic minced
- 1/3 cup white wine
- 1/3 cup heavy whipping cream
- 1/4 cup parmesan cheese shredded
- fresh basil for garnish
Instructions
- Bring a pot of lightly salted water to a boil & cook pasta according to the package instructions8 oz penne pasta
- Cube the chicken, slice the zucchini, quarter the tomatoes, & mince the garlic.
- Season the chicken pieces with salt, pepper, & garlic powder.2 pounds chicken breast, 1/2 tbsp black pepper, 1 tsp salt, 1 tbsp garlic powder
- Heat oil in a large skillet over medium-high heat. Add the chicken & cook for 5 minutes, until cooked through. You may need to do this in two batches to avoid crowding.2 tbsp olive oil
- Return all chicken to one skillet, & stir in the zucchini, tomatoes, and frozen peas; season with dried basil, rosemary, and parsley.2 zucchini, 2 cups grape tomatoes, 1 cup frozen peas, 1 tbsp dried basil, 1/2 tbsp dried rosemary, 1/2 tbsp dried parsley
- Stir in garlic and cook for 2-3 minutes, stirring occasionally. Stir in the wine and scrape up all the browned bits from the bottom of the pan. Add cream and cook for 1 minute.1 cluster garlic minced, 1/3 cup white wine, 1/3 cup heavy whipping cream
- Drain the cooked pasta, then stir the pasta into the skillet. Add salt & pepper to taste
- Top with shredded parmesan cheese, garnish with basil, and separate into 4 separate portions. Enjoy!1/4 cup parmesan cheese, fresh basil
Nutrition
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Why You’ll Love This Pasta Primavera
This Pasta Primavera isn’t your average carb bomb—it’s a high-protein, veggie-loaded flavor fest with 63g of protein per serving. Juicy sautéed chicken, seasonal vegetables, and a dreamy garlic cream sauce all come together in one skillet for a meal that feels indulgent but hits your macros like a champ.
Each bite is a perfect mix of creamy, herby, savory goodness with pops of color from zucchini, grape tomatoes, and sweet green peas. Whether you’re fueling up for a workout or just want a wholesome dinner that doesn’t taste like sacrifice, this one delivers.
Meal prep that tastes like comfort food? Say less.
Ingredient Substitutions & Customizations
Pasta Choices
Use whole wheat penne for extra fiber, or swap in a protein pasta if you want to crank up the macros even more.
Swap the Protein
You can sub chicken for shrimp, ground turkey, or even tofu for a pescatarian or plant-based spin.
Make It Lighter
Cut the heavy cream with Greek yogurt or reduced-fat half & half to lower fat while keeping the creamy texture.
Veggie Flex
Add mushrooms, bell peppers, or spinach to stretch the volume or clean out the fridge.
Dairy-Free Version
Use coconut cream and a dairy-free parm or nutritional yeast to keep it creamy without the dairy.
Expert Tips for Perfect Pasta Primavera
Don’t Overcrowd the Chicken
Work in batches when searing to avoid steaming the meat. Golden brown edges = better flavor.
Cook Veggies Al Dente
The zucchini and tomatoes should still have some bite for texture—don’t overcook!
Deglaze With Wine
Don’t skip the wine step! It lifts all the good bits off the pan and adds tons of flavor depth.
Add Cheese at the End
Stir in your parmesan once everything’s off the heat—it’ll melt better and stay smooth.
Serving Suggestions & Storage Tips
Storage
Store in airtight containers for up to 4 days in the fridge. This one reheats beautifully.
Reheating
Microwave in short bursts with a splash of milk or water to loosen the sauce and avoid drying out.
What to Serve With
This dish is complete on its own, but a small side salad or toasted garlic bread makes it extra cozy.
Optional Garnishes
- Fresh chopped basil
- Extra grated parmesan
- Cracked black pepper
- Red pepper flakes
- A squeeze of lemon for brightness
FAQs
Can I make this ahead of time?
Yes! This pasta was built for meal prep—just store portions in containers and reheat as needed.
Can I freeze it?
You can, but dairy sauces may separate a bit. If you freeze it, stir well when reheating and add a splash of cream to revive it.
What kind of wine should I use?
A dry white like Pinot Grigio or Sauvignon Blanc works great—but even boxed wine will do the trick.
Is this recipe spicy?
Nope! Totally family-friendly as written. Want heat? Add red pepper flakes or Cajun seasoning.
Can I make it vegetarian?
Yes! Just skip the chicken or swap in tofu, tempeh, or chickpeas for plant-based protein.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.