Creamy Chipotle Chicken Pasta Meal Prep: High Protein, Full of Flavor
5-Day Meal Prep
Let me tell you—this is not your average “diet food.” This creamy chipotle chicken pasta meal prep is spicy, satisfying, and so delicious that you’ll forget it’s designed to help you hit your fitness goals. Packed with a whopping 57g of protein per serving and only 461 calories, this recipe is proof that eating healthy doesn’t mean sacrificing flavor.
And here’s the best part: the total cost for this 5-day meal prep came out to just $22.27. Affordable, high-protein, and absolutely mouthwatering—this meal prep is a winner!
Ingredients
For the Chicken:
• 29 oz chicken breast
• 1 tsp Dan-O’s Original (or substitute with a mix of garlic powder, onion powder, paprika, chicken bouillon, salt, and black pepper)
• 1 tsp chipotle powder
• 2 tbsp chipotle adobo sauce
• Juice of 1 lime
• Olive oil cooking spray
For the Pasta:
• 8 oz protein pasta (e.g., Banza or Barilla Protein+)
For the Sauce:
• 1 ½ cups fat-free milk
• 5 oz fat-free cream cheese
• 30g (¼ cup) shredded Parmesan cheese
• 3 tbsp chipotle adobo sauce
• 1 tsp garlic powder
• ½ tsp salt
1. Prep and Cook the Chicken
1. Cube the chicken breast into bite-sized pieces.
2. Season with 1 tsp Dan-O’s Original (or your spice blend) and 1 tsp chipotle powder.
3. Add 2 tbsp of chipotle adobo sauce and the juice of 1 lime to the chicken. Mix well to coat evenly.
4. Spray a large skillet with olive oil cooking spray and heat over medium heat. Add the chicken and cook until fully done. Set aside.
2. Cook the Pasta
1. Boil 8 oz of protein pasta until al dente, according to package instructions. Drain and set aside.
3. Blend the Creamy Chipotle Sauce
1. In a blender, combine:
• 1 ½ cups fat-free milk
• 5 oz fat-free cream cheese
• 30g (¼ cup) shredded Parmesan cheese
• 3 tbsp chipotle adobo sauce
• 1 tsp garlic powder
• ½ tsp salt
2. Blend until the mixture is smooth and fully combined.
4. Combine Everything
1. Return the skillet to medium heat. Add the cooked chicken, pasta, and chipotle sauce.
2. Stir everything together, letting it cook for 1–2 minutes until the sauce thickens slightly and evenly coats the chicken and pasta.
5. Portion and Store
1. Divide the meal evenly into 5 meal prep containers. Let the portions cool for 20–30 minutes before sealing the containers.
Meal Prep Safety Tips
1. Storage: Store the containers in the refrigerator for up to 4 days. If you don’t plan to eat all portions within that time, freeze the extras to extend their shelf life.
2. Reheating: Microwave the containers for 2–3 minutes, stirring halfway through to ensure even heating. If frozen, let the container thaw overnight in the fridge before reheating.
3. Food Safety: Make sure the chicken is cooked to an internal temperature of 165°F before serving.
Additional Notes
• Customizable Heat: Love spice? Add a touch more chipotle adobo sauce to the sauce blend or sprinkle extra chipotle powder on top. For a milder flavor, reduce the amount of chipotle sauce in the recipe.
• Cheese Substitutes: If Parmesan isn’t your thing, shredded cheddar or a dairy-free alternative works well too.
• Gluten-Free Option: Use gluten-free protein pasta for a recipe that fits your dietary needs.
This creamy chipotle chicken pasta is the perfect mix of bold flavors, creamy textures, and high-protein goodness. It’s a meal prep you’ll actually look forward to eating all week long. Let me know how you like it, and don’t forget to share your recreations with me!