Chicken, whole wheat pasta, vegetables and a creamy yogurt-Parmesan sauce—easy make-ahead, high-protein meals.
# What You’ll Need:
→ Proteins
01 - 2 large boneless, skinless chicken breasts (about 1 lb 2 oz)
02 - Salt, to taste
03 - Freshly ground black pepper, to taste
→ Pasta
04 - 10.6 ounces whole wheat penne or fusilli
→ Vegetables
05 - 1 red bell pepper, diced
06 - 1 medium zucchini, diced
07 - 2 cups baby spinach, roughly chopped
08 - 2 garlic cloves, minced
→ Sauce
09 - 2 tablespoons extra-virgin olive oil
10 - 1/2 cup low-sodium chicken broth
11 - 1/4 cup plain Greek yogurt (0% or 2% fat)
12 - 1/4 cup grated Parmesan cheese
13 - 1 teaspoon dried Italian herbs
# How to Make It:
01 - Fill a large pot with water, season generously with salt and bring to a rolling boil. Add the whole wheat pasta and cook until al dente according to package directions. Reserve a small cup of pasta water, then drain and set the pasta aside.
02 - Pat the chicken dry and season both sides with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook undisturbed for 6–7 minutes per side, or until the internal temperature reaches 165°F and the exterior is golden. Transfer to a cutting board and let rest for 5 minutes.
03 - After resting, slice the chicken into strips or bite-size cubes for even distribution in meal portions.
04 - Return the skillet to medium heat and add the remaining 1 tablespoon olive oil. Add the minced garlic, diced red pepper and diced zucchini. Sauté, stirring occasionally, for 4–5 minutes until the vegetables are tender but still have some bite.
05 - Add the chopped baby spinach to the skillet and cook for about 1 minute, stirring, until wilted.
06 - Lower the heat to low, pour in the chicken broth and sprinkle in the dried Italian herbs. Simmer for 2 minutes to marry flavors.
07 - Remove the skillet from the heat and stir in the Greek yogurt and grated Parmesan until the sauce is smooth and creamy. If the sauce seems too thick, loosen with a splash of reserved pasta water.
08 - Add the drained pasta and sliced chicken to the skillet. Toss gently until everything is evenly coated with the sauce. Taste and adjust salt and pepper as needed.
09 - Divide the mixture into 4 meal-prep containers. Allow to cool to near room temperature before sealing and refrigerating. Store up to 4 days.
