Let me tell you about the night I fell in love with this Chicken Sausage & Broccoli Pasta Meal Prep. It was one of those chaotic Sundays—laundry piled up, emails unanswered, and zero energy to cook. I spotted some lonely chicken sausages in the fridge and a bag of frozen broccoli that had been giving me the side-eye all week. Twenty minutes later, as I twirled a forkful of the creamy, garlicky pasta topped with crispy sausage bites and vibrant green florets, I knew I’d struck gold. It’s become our family’s “oh-crap-it’s-Monday” lifesaver, packing all our favorite comfort food flavors into one easy, balanced meal that reheats like a dream.
Why You’ll Love This Chicken Sausage & Broccoli Pasta Meal Prep
Oh, where do I even start? This dish is my secret weapon for crazy weeks when I need something delicious without the fuss. Here’s why it’s become my go-to:
- Lightning fast – From fridge to table in under 30 minutes (yes, I’ve timed it while chasing my toddler around the kitchen).
- Perfectly balanced – You get your whole grains from the pasta, lean protein from the chicken sausage, and those gorgeous green broccoli florets make me feel like a responsible adult.
- Meal prep magic – It reheats like a dream, tasting just as good on Thursday as it did on Monday. I just add a splash of water before microwaling to keep it moist.
- Kid-approved – My picky eater actually eats the broccoli in this! The sausage and parmesan work like flavor magnets.
- Flavor bomb – That golden garlic, the sweet sun-dried tomatoes, the little kick from red pepper flakes… trust me, you’ll be scraping the bowl. If you love quick pasta dishes, you’ll adore my quick broccoli pasta too!
Ingredients for Chicken Sausage & Broccoli Pasta Meal Prep
Okay, let’s raid the pantry! Here’s everything you’ll need for this lifesaver of a meal. I swear by these exact measurements – they create that perfect balance of hearty pasta, crispy sausage, and just enough broccoli to make you feel virtuous. (Pssst… if you’re a broccoli lover like me, you’ll also adore my rice with broccoli recipe for another quick fix!)
- 1 lb whole wheat penne pasta – The ridges hold onto all that garlicky goodness
- 1 lb frozen broccoli florets – Frozen is actually perfect here – no chopping!
- 3 tablespoons olive oil – Divided for cooking and finishing
- 1 shallot, minced – So much sweeter than onion
- 1 clove garlic, minced – Fresh only, please!
- 4 links Italian chicken sausage – Sliced into coins (hot or mild – your call!)
- ½ cup sun-dried tomatoes in oil, chopped – That oil is liquid gold
- ⅓ cup grated parmesan cheese – Plus extra for serving
- Salt and pepper – To taste
Optional Garnishes: (Because we’re fancy like that)
- Extra parmesan cheese (duh)
- Crushed red pepper flakes – My Italian grandma would approve
- A drizzle of extra-virgin olive oil
- Fresh basil leaves – If I’m feeling extra
See? Nothing crazy – just simple ingredients that work magic together. Now let’s get cooking!
How to Make Chicken Sausage & Broccoli Pasta Meal Prep
Okay, let’s get down to business! This recipe comes together so fast you’ll think you’ve discovered kitchen magic. I’ve broken it down into three foolproof steps – even my 8-year-old nephew could follow these directions (though maybe skip letting him handle the hot pan).
Step 1: Cook Pasta and Broccoli
First, bring a big pot of salted water to a rolling boil – make it as salty as the sea, just like Italian nonnas do! Toss in your whole wheat penne and cook for 1 minute less than the package says – that’s your al dente sweet spot. Now here’s my favorite trick: when there’s about 2 minutes left, dump in the frozen broccoli florets right into the boiling pasta water. Cover it, let them steam together, then drain everything in a colander. No extra pot needed!
Step 2: Sauté Shallots, Garlic, and Chicken Sausage
While the pasta works its magic, grab your favorite big skillet (mine’s this ancient cast iron that refuses to die). Heat 1 tablespoon olive oil over medium, then add your minced shallot – watch it go translucent and golden, about 3 minutes. Toss in the garlic next (just 30 seconds or it’ll burn!), then those beautiful chicken sausage coins. Cook until they get slightly crispy edges – that’s where all the flavor lives!
Step 3: Combine Everything
Now for the grand finale! Dump your drained pasta and broccoli right into the skillet with the sausage. Add the remaining olive oil, those gorgeous chopped sun-dried tomatoes (plus a spoonful of their oil – trust me!), and shower everything with parmesan cheese. Give it all a big toss, go wild with salt and pepper, and maybe a pinch of red pepper flakes if you’re feeling spicy. Taste and adjust – that’s your reward for cooking!
Tips for Perfect Chicken Sausage & Broccoli Pasta Meal Prep
Okay, let me share my hard-earned kitchen wisdom for making this dish absolutely foolproof. These little tricks took me from “meh” to “MORE PLEASE!” with my family:
- Spice it your way – Start with just a pinch of red pepper flakes, then taste and add more. My husband likes it fiery, but the kids? Not so much. I keep extra flakes on the table so everyone can customize.
- Fresh basil makes all the difference – I know, I know – dried herbs are easier. But tear up some fresh basil right before serving and wow! The aroma alone will make you feel like you’re in a trattoria.
- Lemon zest magic – When I’m feeling fancy, I’ll grate some lemon zest over the top. That citrusy pop cuts through the richness beautifully.
- Broccoli hack – If your florets are huge, give them a quick chop after steaming. Nobody wants to wrestle with a giant broccoli tree on their fork!
See? Tiny tweaks that make a big impact. Now go make this recipe your own!
How to Store and Reheat Chicken Sausage & Broccoli Pasta
Oh honey, let me share my tried-and-true tricks for keeping this pasta perfect all week. I always make a double batch because – surprise! – it actually gets better as the flavors mingle in the fridge. Just pop it in an airtight container (I’m obsessed with my glass ones with the cute snap lids) and it’ll stay fresh for 3-4 days.
When reheating, here’s my secret: add a tablespoon of water before microwaving for about 2 minutes, stirring halfway through. The steam works wonders! Or if you’re feeling fancy, reheat it in a skillet over medium-low with a splash of chicken broth – those sausages get all crispy again and the pasta stays silky.
Freezing? Absolutely! I portion it into single servings in freezer bags (pressed flat so they stack neatly). Thaw overnight in the fridge, then reheat with extra parm because… well, obviously.
Nutritional Information for Chicken Sausage & Broccoli Pasta Meal Prep
Let’s talk numbers, because knowing what’s in this deliciousness makes me feel even better about eating it! Here’s the breakdown per serving – and trust me, it’s way more balanced than most pasta dishes out there:
- Calories: 420 (Not bad for a meal this satisfying!)
- Protein: 22g (Thanks, chicken sausage!)
- Carbohydrates: 45g
- Fiber: 8g (Whole wheat pasta for the win!)
- Sugar: 5g
- Fat: 18g
- Saturated Fat: 4g
- Sodium: 620mg
Now, a little chef’s note: These numbers can vary based on the brands you use – especially the sausage and cheese. I always err on the side of “taste first, count later” when it comes to parmesan. Life’s too short to skimp on the good stuff!
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Absolutely! I actually prefer fresh broccoli when I have the time. Just chop it into bite-sized florets and add it to the pasta water during the last 3 minutes of cooking. The trick is to keep it bright green with a slight crunch – mushy broccoli is a crime in my kitchen!
Is this recipe gluten-free?
Almost! Just swap the whole wheat pasta for your favorite gluten-free penne (I like the brown rice ones that hold their shape). The rest of the ingredients are naturally gluten-free – just double check your chicken sausage labels to be safe. It’s one of my go-to healthy air fryer meals when I’m cooking for friends with dietary restrictions.
How can I make it spicier?
Oh, I love this question! Here are my favorite ways to turn up the heat:
- Use spicy Italian chicken sausage instead of mild
- Add a pinch of crushed red pepper flakes with the garlic
- Stir in some chopped Calabrian chiles with the sun-dried tomatoes
- Finish with a drizzle of chili oil (my current obsession!)
Start small – you can always add more heat but you can’t take it out!
Can I make this in my air fryer?
You bet! While I love the stovetop method, this makes fantastic Ninja air fryer recipes. Just cook the sausage coins first (400°F for 8 minutes, shaking halfway), then toss with the cooked pasta and broccoli for 2 more minutes to crisp everything up. The air fryer gives those sausage edges an irresistible crunch!
What other proteins work besides chicken sausage?
This recipe is super flexible! I’ve used turkey sausage, shrimp (add them at the end!), and even cubed boneless skinless chicken breast (sauté it first like the sausage). For vegetarians, chickpeas or white beans make a great protein-packed swap. The beauty of this dish is how it adapts to whatever’s in your fridge!
More Easy Meal Prep Recipes to Try
Once you’ve fallen for this chicken sausage pasta (welcome to the club!), you’ll want to stock your rotation with these other lifesavers. My quick broccoli pasta is even faster when you’re drowning in weekday chaos, and the rice with broccoli recipe swaps carbs while keeping that perfect veggie-protein balance. Batch cooking just got tastier!
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Chicken Sausage & Broccoli Pasta Meal Prep
- Total Time: 25 min
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A quick and balanced meal prep recipe with whole wheat pasta, chicken sausage, and broccoli.
Ingredients
- 1 lb whole wheat penne pasta
- 1 lb frozen broccoli florets
- 3 tablespoon olive oil
- 1 shallot minced
- 1 clove garlic minced
- 4 links Italian chicken sausage sliced
- ½ cup sun-dried tomatoes in olive oil, chopped
- ⅓ cup grated parmesan cheese
- salt and pepper to taste
- Optional Garnishes: parmesan cheese, crushed red pepper flakes, extra-virgin olive oil, fresh basil
Instructions
- Cook the pasta according to the package instructions until al dente. Turn off the heat and add the frozen broccoli florets to the boiling water. Cover and steam for about 2 minutes, until the broccoli is heated through. Drain.
- While the pasta cooks, heat one tablespoon of olive oil in a large skillet over medium heat. Saute the shallot for 3-5 minutes, or until golden. Add the garlic and cook for one more minute.
- Transfer the chicken sausage slices to the pan. Stir them in with the shallots and garlic. Cook until heated through. Turn off the heat.
- Pour the cooked pasta and broccoli into the skillet. Add the remaining olive oil, sun-dried tomatoes, and parmesan cheese. Toss to combine. Season with salt and pepper to taste.
- Serve. Garnish with crushed red pepper flakes, extra-virgin olive oil, and more grated parmesan cheese.
Notes
- This dish reheats well for meal prep.
- Adjust spice level with more or less red pepper flakes.
- Prep Time: 10 min
- Cook Time: 15 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5 g
- Sodium: 620 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 22 g
- Cholesterol: 50 mg
Keywords: chicken sausage pasta, broccoli pasta, meal prep ideas, healthy pasta recipes, easy dinner