Let's Talk About This Not-So-Fancy but Ridiculously Good Meal Prep Bowl
You know that moment when you open your fridge and—bam—there's a cheerful bowl of pasta waiting for you? Yeah, that's the magic of the Chicken Sausage Pasta Meal Prep Bowl. Honestly, this recipe came about one Monday when staring at a leftover pack of chicken sausages (the "what am I even doing with my life?" kind of day). My kid walked by, sniffed, and asked if I was making "the good pasta." Pretty sure he means the one without burnt bits, which, hey—progress!
Anyhow, I tweak this all the time, especially when I haven't been to the store for a bit (or I just ignore the grocery list on my fridge... again). It's hearty, satisfying, and kind of tastes even better when you forget about it for a while. Or maybe that’s just me.
So, Why Do I Keep Making This?
I make this when I know my week is about to turn into a circus. My family goes crazy for this because it's sort of like their security blanket in a bowl (seriously, my partner calls dibs on the leftovers before we've even eaten dinner). There's also something magical about a meal that tastes like effort, but wasn’t really. And the best part? You can get away with tossing in whatever you’ve got in the veg drawer (except last week’s suspicious zucchini—tried that once, never again).
Here's What Goes In—Substitutions Welcome
- 250g dried penne pasta (I use wholewheat if I’m feeling virtuous; otherwise, plain old penne does the trick)
- 2 chicken sausages, sliced into bite-sized rounds (my grandmother always insisted on spicy links, but honestly, any brand will do—sometimes I use turkey or veggie sausages if that’s what’s in the fridge)
- 1 handful cherry tomatoes, halved (if I’m out, a can of diced tomatoes with most of the juice drained works fine)
- 1 small bell pepper, chopped (red, yellow—doesn’t matter; I occasionally use peapods. Wild, I know)
- 2 cups baby spinach (or swap in kale, but only if you're braver than me)
- 2 cloves garlic, minced (pre-minced from a jar is fine when it’s midweek and you’re short on time)
- 1 tablespoon olive oil (sometimes I just eyeball it—who's measuring?)
- Salt and black pepper, to taste (I go heavy on the pepper; old habit)
- ½ teaspoon dried Italian herbs (a pinch more, a pinch less—no one’s checking)
- Grated Parmesan, for serving (store brand, real stuff, or totally skip if you’re dairy-free)
Okay, Let's Get This Show on the Road!
- First, bring a big-ish pot of salted water to a boil. Toss in the penne and cook till al dente (that’s just a fancy way of saying you don’t want it mushy). I usually set a timer for 9-ish minutes, but sometimes it goes long while I chase the cat off the counter.
- While that’s going, heat the olive oil in a sturdy frying pan over medium. Throw in the sliced chicken sausages and brown them up—3 or 4 minutes is good. (This is where I usually sneak a taste. Sausage is cooked? Good.)
- Add the bell pepper and let it softens up a bit—about 2-3 minutes. If it starts sticking, just toss in a splash of pasta water. Works like a charm.
- Stir in garlic and the halved tomatoes. Give everything a good shake and let it cook, stirring here and there, till the tomatoes look a little shriveled and smell amazing—around 2-3 minutes more.
- Now, add your spinach (or kale if you're feeling wild). It’ll look like a mountain but will wilt down pretty quickly. Don’t worry if the pan looks crowded; it sorts itself out.
- Drain the pasta, then tip it right into the pan. Toss everything together with the Italian herbs, a few solid pinches of salt and pepper, and another glug of olive oil if it needs it. (This stage usually looks messier than it tastes. Trust me.)
- Divvy it all up into meal prep bowls (or just one big bowl, honestly). Shower a bit of Parmesan on top if you like.
Some Notes I’ve Jotted Down Over Time
- If the sausage sticks, deglazing with a splash of pasta water—not wine, surprisingly—works best. Tried wine once and the flavor went a bit off, at least for me.
- Leftovers do thicken up overnight, so loosen ‘em with a splash of water before microwaving; otherwise your fork won’t stand a chance.
- Occasionally, I add a squirt of lemon at the end if it tastes a bit flat. Seems odd, but it perks things up.
Variations I’ve Messed With (Some Better Than Others)
- Tossed in some broccoli florets once—solid win. The color looked nice too.
- Used chorizo-style chicken sausage for extra kick, but my younger one raised an eyebrow at that (too spicy!)
- One time I tried replacing the penne with those tiny star-shaped pastas. Weird result, do not recommend. The texture was... not great.
Do You Need Any Fancy Equipment?
I use a big-ish skillet and a pasta pot. If all you have is a saucepan, just cook the sauce first, set it aside, use the same pot for your pasta, then combine. I did this in a holiday rental once when there were like three mismatched pans—totally survived.
How to Store Leftover Bowls
Honestly, in my house, these never make it past lunchtime the next day. But if yours does, stick ‘em in airtight containers—will keep for 3 days in the fridge, easily. Freezing, eh, I’ve tried it but the pasta sometimes gets a bit sad and floppy. Fresh is best.
How We Like to Serve It Up
We eat these straight from the prep bowl, but I love adding a handful of arugula on the side or a knockoff Caesar salad (store-bought, zero shame). On lazy weekends, I plop a fried egg on top—trust me, try that once!
Pro Tips I Learned (Sometimes the Hard Way)
- Don’t rush the sausage browning. I once tried to crank the heat and nearly smoked out the kitchen—and the flavor wasn’t as good.
- Actually, mixing the pasta into the pan instead of the other way around coats it waaaay better. Discovered this after a few soggy, uneven bowls.
- If you think the pasta is a bit too cooked before mixing—oh well! It still works. Sometimes recipes just want to test your patience, right?
Frequently Asked (and Occasionally Odd) Questions
- Can I make this dairy free? Sure thing. Just skip the Parmesan. Or maybe try a bit of nutritional yeast? Sounds strange, but it actually works.
- Is turkey sausage okay? Yep, I use it when it’s on sale—or honestly whatever's in the fridge at the end of the week!
- Does this freeze well? Trickier, because the pasta can go all squishy. I’d say it’s edible but not stellar; better to just keep it in the fridge.
- Can I use a different pasta shape? Absolutely, though shells weirdly don’t catch the veggies as well; spirals or rigatoni do nicely.
- Do I have to use spinach? Nope—swap with kale or even frozen peas. Sometimes I skip it if I’ve run out, and nobody's noticed (yet).
So that’s the lowdown. It’s one of those back-pocket meals that always seems to save the day, and—bonus—gives me a fridge full of friendly little bowls of goodness.
Ingredients
- 250g dried penne pasta (I use wholewheat if I’m feeling virtuous; otherwise, plain old penne does the trick)
- 2 chicken sausages, sliced into bite-sized rounds (my grandmother always insisted on spicy links, but honestly, any brand will do—sometimes I use turkey or veggie sausages if that’s what’s in the fridge)
- 1 handful cherry tomatoes, halved (if I’m out, a can of diced tomatoes with most of the juice drained works fine)
- 1 small bell pepper, chopped (red, yellow—doesn’t matter; I occasionally use peapods. Wild, I know)
- 2 cups baby spinach (or swap in kale, but only if you're braver than me)
- 2 cloves garlic, minced (pre-minced from a jar is fine when it’s midweek and you’re short on time)
- 1 tablespoon olive oil (sometimes I just eyeball it—who's measuring?)
- Salt and black pepper, to taste (I go heavy on the pepper; old habit)
- ½ teaspoon dried Italian herbs (a pinch more, a pinch less—no one’s checking)
- Grated Parmesan, for serving (store brand, real stuff, or totally skip if you’re dairy-free)
Instructions
-
1First, bring a big-ish pot of salted water to a boil. Toss in the penne and cook till al dente (that’s just a fancy way of saying you don’t want it mushy). I usually set a timer for 9-ish minutes, but sometimes it goes long while I chase the cat off the counter.
-
2While that’s going, heat the olive oil in a sturdy frying pan over medium. Throw in the sliced chicken sausages and brown them up—3 or 4 minutes is good. (This is where I usually sneak a taste. Sausage is cooked? Good.)
-
3Add the bell pepper and let it softens up a bit—about 2-3 minutes. If it starts sticking, just toss in a splash of pasta water. Works like a charm.
-
4Stir in garlic and the halved tomatoes. Give everything a good shake and let it cook, stirring here and there, till the tomatoes look a little shriveled and smell amazing—around 2-3 minutes more.
-
5Now, add your spinach (or kale if you're feeling wild). It’ll look like a mountain but will wilt down pretty quickly. Don’t worry if the pan looks crowded; it sorts itself out.
-
6Drain the pasta, then tip it right into the pan. Toss everything together with the Italian herbs, a few solid pinches of salt and pepper, and another glug of olive oil if it needs it. (This stage usually looks messier than it tastes. Trust me.)
-
7Divvy it all up into meal prep bowls (or just one big bowl, honestly). Shower a bit of Parmesan on top if you like.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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