You know those weeks when life feels like it’s moving at warp speed? That was me last month—juggling work deadlines, yoga classes, and somehow still trying to eat something that didn’t come from a takeout box. That’s when my Chicken Sausage & Spinach Meal Prep Pasta became my kitchen superhero. I needed something that could be whipped up fast, packed with protein to keep me going, and actually taste good after sitting in the fridge for a few days. This dish checked all the boxes with its spicy chicken sausage, creamy sauce, and those vibrant green spinach leaves that make you feel virtuous with every bite. Now it’s my not-so-secret weapon for staying nourished during chaotic weeks.
Why You’ll Love This Chicken Sausage & Spinach Meal Prep Pasta
Oh my gosh, let me tell you why this pasta is about to become your new best friend in the kitchen! I make this at least twice a month because it’s just that good and that easy. Here’s why you’re going to adore it:
- Protein powerhouse: Between the chicken sausage and Parmesan, you’re getting 25g of protein per serving – perfect for keeping you full and energized all afternoon.
- Weeknight lifesaver: Ready in just 30 minutes flat. I’ve made this after yoga class when I was starving and it saved me from ordering pizza.
- Meal prep magic: The flavors actually get better as they sit in the fridge! I pack it in containers and have delicious lunches ready all week.
- Budget-friendly: Chicken sausage gives you big flavor without breaking the bank. I often grab it on sale and freeze it for this recipe.
- Kid-approved: My picky nephew gobbles this up! The creamy sauce hides all those healthy spinach bits perfectly.
Trust me, once you try this combo of spicy sausage, garlicky goodness and that silky cream sauce, you’ll be hooked just like I am!
Ingredients for Chicken Sausage & Spinach Meal Prep Pasta
Okay, let’s talk ingredients! This is where the magic starts. I’ve made this pasta so many times that I’ve learned exactly what works best. Here’s everything you’ll need, grouped so you can shop and prep efficiently. Pro tip: measure everything before you start cooking – it makes the process so much smoother!
The Pasta Base
- 12 oz penne pasta (I use gluten-free when my sister visits, but regular works great too)
- 1 tbsp sea salt – for the pasta water (trust me, this makes all the difference in flavor!)
The Protein & Veggies
- 12 oz hot Italian chicken sausage (remove casings if they’re in links – just squeeze it out like toothpaste!)
- 1 sweet onion, diced (about 1 cup – I like them in small pieces so they melt into the sauce)
- 4 cloves garlic, minced (fresh is best here – that jarred stuff just doesn’t give the same punch)
- 5 oz baby spinach (one of those pre-washed clamshells is perfect – no prep needed!)
The Creamy Sauce Components
- 2 tbsp EVOO (extra virgin olive oil – my everyday cooking hero)
- 1/4 cup white cooking wine (I keep a cheap bottle just for cooking – no need for fancy here)
- 1 cup chicken broth (low-sodium so we can control the salt)
- 1/4 cup heavy whipping cream (this is what makes it luscious – don’t skip it!)
- 1 1/2 cups shredded Parmesan (get the good stuff from the cheese section, not the green can)
The Finishing Touches
- 1/4 cup fresh parsley, chopped (it brightens up the whole dish)
- Sea salt and pepper to taste (I’m generous with both)
- 1 cup reserved pasta water (this is GOLD – don’t forget to save it before draining!)
That’s it! Simple ingredients that come together into something truly special. If you’re looking for another quick pasta idea, check out this Quick Broccoli Pasta that’s become another weeknight favorite in my kitchen.
How to Make Chicken Sausage & Spinach Meal Prep Pasta
Alright, let’s get cooking! I’ve made this pasta so many times I could probably do it in my sleep, but I’ll walk you through each step carefully. The key is moving efficiently between tasks – you’ll be amazed how quickly it all comes together!
- Boil that pasta water first – Fill a large pot with water (I use about 4 quarts), add the tablespoon of salt, and bring to a rolling boil. Add your penne and cook according to package directions, usually about 9-11 minutes for al dente. Here’s my secret: set a timer for 1 minute less than the package says, then check – it keeps it perfectly toothsome!
- Reserve that liquid gold – Before draining, scoop out 1 cup of the starchy pasta water (I use a measuring cup right from the pot). This is your sauce insurance policy – it helps everything cling beautifully later.
- Get the sausage party started – While pasta cooks, heat olive oil in a large skillet over medium-high. Add diced onion and sausage (break it up with your spoon like you’re making a meat sauce). Cook until the sausage is no longer pink, about 5-8 minutes. You’ll see those delicious brown bits forming on the pan – that’s flavor!
- Garlic time! – Push everything to one side, add the minced garlic to the cleared space, and let it sizzle for just 30 seconds to 1 minute until fragrant. Don’t let it brown or it’ll turn bitter. Then mix it all together – the smell at this point is incredible!
- Deglaze with wine – Pour in the white wine and scrape up all those tasty browned bits. Let it bubble away for 1-2 minutes until reduced by about half. This step adds so much depth to the sauce.
- Build your creamy base – Stir in chicken broth and heavy cream, then let it simmer for another minute or two. You’ll see it start to thicken slightly. This is when I do a quick taste and add a pinch of salt if needed.
- Spinach avalanche! – Add all the spinach at once – it looks like a mountain but wilts down amazingly fast. Stir gently until it’s just wilted, about 1 minute. Then mix in the parsley, Parmesan, and drained pasta.
- Bring it all together – Now add splashes of that reserved pasta water until the sauce coats the pasta beautifully – I usually use about 1/2 cup to start. The starch makes it silky without being gloppy. Season with salt and pepper to taste.
- Final flourish – Let everything cook together for just another minute or two so the flavors marry. Give it one last stir, then serve immediately or portion for meal prep.
See? Not complicated at all! If you love this method, you might also enjoy my Chicken Spaghetti Comforting Classic which uses similar techniques for a different flavor profile.
Meal Prep Storage Tips
Here’s how I make this pasta last all week: Let it cool slightly (but not completely – food safety first!), then divide into 4 airtight containers. I like glass ones because they reheat evenly. It keeps beautifully for 4-5 days in the fridge. To reheat, add a splash of water or broth, cover loosely, and microwave for 1-2 minutes, stirring halfway. The sauce might thicken in the fridge – that extra liquid brings it right back to creamy perfection!
Ingredient Substitutions and Variations
Listen, I know we don’t always have exactly what a recipe calls for in our fridges – I’ve been there! Here’s how you can tweak this pasta without losing that amazing flavor:
- Different sausage: Can’t find chicken sausage? Turkey sausage works great (though it’s a bit leaner), or even pork if that’s what you’ve got. Just adjust cooking time since fattier sausages release more oil.
- Dairy-free option: That heavy cream can be swapped with coconut cream for richness, though it’ll add a subtle tropical note. For the Parmesan, nutritional yeast gives a similar umami punch.
- Pasta swaps: Already using gluten-free? Try chickpea or lentil pasta for extra protein! Regular whole wheat works too – just watch the cooking time as it can get mushy faster.
- Veggie boost: Not a spinach fan? Kale holds up well, or throw in roasted red peppers for sweetness. I sometimes add mushrooms when I want extra earthiness.
The beauty of this recipe is how forgiving it is – play around and make it yours! Just remember: the starchy pasta water is non-negotiable for that perfect saucy texture.
Nutritional Benefits of Chicken Sausage & Spinach Meal Prep Pasta
Let me tell you why this pasta isn’t just delicious—it’s actually good for you too! Each satisfying bowl packs 25g of protein from the chicken sausage and Parmesan, keeping you full for hours. The spinach? That’s your daily dose of vitamin K and iron right there. And with 3g of fiber per serving, your digestion will thank you. What I love most is how balanced it is—450 calories with just enough healthy fats (18g) from the olive oil and cream to make it truly satisfying. It’s the kind of meal that fuels my yoga sessions without weighing me down!
Frequently Asked Questions
I get so many questions about this Chicken Sausage & Spinach Meal Prep Pasta – let me answer the ones that pop up most often! These are the real-life solutions I’ve discovered after making this recipe dozens of times.
Can I freeze this pasta?
You totally can, but here’s my trick: freeze it before adding the cream sauce if possible. The dairy can sometimes separate when thawed. If you’ve already made the full dish, it’ll still work – just expect the texture to be a bit softer after reheating. Portion it into freezer bags, press out all the air, and it’ll keep for 2-3 months. Thaw overnight in the fridge before reheating.
How do I reheat without drying it out?
Oh, this is crucial! Always add a splash of liquid – I use water, but broth works too. Cover the container loosely (a paper towel works in a pinch) and microwave in 30-second bursts, stirring between each. The steam keeps it moist. If you’re reheating a whole batch, add a tablespoon of butter to the skillet – it brings back that creamy magic!
Can I use frozen spinach instead of fresh?
Absolutely! I do this all the time when fresh spinach isn’t on sale. Just thaw it completely and squeeze out ALL the excess water (I wrap it in a clean towel and wring it out). Use about half the amount called for since frozen is more concentrated. Add it when you’d add the fresh spinach – it’ll heat through in no time.
What if I can’t find chicken sausage?
No worries! Regular Italian sausage works (just drain excess grease), or for a lighter option, ground turkey with extra Italian seasoning. I’ve even used leftover rotisserie chicken in a pinch – just add a teaspoon of fennel seeds to mimic that sausage flavor. The recipe is super flexible!
How long does it last in the fridge?
In my airtight glass containers, it stays perfect for 4-5 days. The flavors actually get better by day 2! If you see the sauce thickening, just stir in a teaspoon of water when reheating. Pro tip: if you’re meal prepping for the whole week, leave the Parmesan off half and add it fresh when eating – it keeps better that way.
More Easy Meal Prep Ideas
If you loved this Chicken Sausage & Spinach Pasta, oh boy do I have some more meal prep magic for you! Here are two of my absolute go-to recipes that save my busy weeks:
- Healthy Tuna Melt Wraps – My protein-packed lunch lifesaver! These come together in 15 minutes and taste amazing cold or warmed up. The Greek yogurt dressing makes them extra special.
- Mediterranean Steak Bowls – Fancy enough for date night, easy enough for Tuesday. The garlicky yogurt sauce keeps everything moist when reheating, and the colors make lunch something to look forward to!
Trust me, once you get into the meal prep groove, you’ll never want to go back to sad desk lunches again. Happy prepping!
Print
Chicken Sausage & Spinach Meal Prep Pasta
- Total Time: 30 min
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
A high-protein pasta dish with chicken sausage and spinach, perfect for meal prep.
Ingredients
- 12 oz Penne Pasta (gluten-free)
- 1 tbsp Sea Salt (for pasta water)
- 2 tbsp EVOO
- 12 oz Hot Italian Chicken Sausage
- 1 Sweet Onion (diced)
- 4 Cloves Garlic (minced)
- 1/4 cup White Cooking Wine
- 1 cup Chicken Broth
- 1/4 cup Heavy Whipping Cream
- 5 oz Baby Spinach
- 1/4 cup Parsley (chopped)
- 1 1/2 cups Shredded Parmesan
- Sea Salt and Pepper (to taste)
- 1 cup Reserved Pasta Water
Instructions
- Boil a large pot of water, add salt and pasta. Cook as directed.
- Reserve 1 cup pasta water after cooking.
- Heat oil in a skillet over medium-high heat.
- Cook onion and sausage until sausage is no longer pink (5-8 minutes).
- Add garlic and sauté for 1 minute.
- Pour in white wine and let it reduce (1-2 minutes).
- Stir in chicken broth and cream. Simmer 1-2 minutes.
- Add spinach, parsley, Parmesan, pasta, salt, and pepper.
- Mix in reserved pasta water to adjust creaminess.
- Cook for 1-2 minutes, then serve.
Notes
- Store in meal prep containers for easy reheating.
- Adjust pasta water for desired sauce thickness.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 4g
- Sodium: 800mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg
Keywords: healthy meal prep, high-protein pasta, easy dinner, chicken sausage recipe, spinach pasta