Meal Prep Spaghetti with Pesto and Chicken

Introduction

Meal prep spaghetti with pesto and chicken is a quick, flavorful, and versatile dish that can be prepared in large batches for convenience. This recipe combines the freshness of homemade pesto, tender chicken, and al dente pasta, making it an ideal choice for busy weeknights or meal prepping for the entire week.

The History

Pesto originates from Genoa, Italy, where it was traditionally made using basil, garlic, pine nuts, Parmesan cheese, and olive oil. Over time, this sauce has been adapted globally, incorporating various ingredients like walnuts or sun-dried tomatoes. Pairing pesto with chicken and spaghetti adds protein and texture, transforming it into a hearty meal enjoyed worldwide.

Ingredients Breakdown

• Spaghetti: The base of this dish, providing carbohydrates and energy.
• Pesto: A rich, herby sauce made from fresh basil, garlic, pine nuts, Parmesan, and olive oil.
• Chicken Breast: Lean protein source, marinated for added flavor.
• Olive Oil: Healthy fat used for cooking chicken and enhancing the overall taste.
• Garlic: Adds depth and aroma to both the pesto and chicken marinade.
• Salt & Pepper: Essential seasonings to balance flavors.
• Optional Add-ins: Cherry tomatoes, spinach, or grated Parmesan for extra nutrition and zest.

Step-by-Step Recipe

1. Cook the Spaghetti: Bring a large pot of salted water to a boil. Add spaghetti and cook according to package instructions until al dente. Drain and set aside.
2. Prepare the Chicken: Slice chicken breasts into bite-sized pieces. Season with salt, pepper, minced garlic, and a drizzle of olive oil. Let it marinate for at least 10 minutes.
3. Cook the Chicken: Heat a skillet over medium-high heat. Add the marinated chicken and cook until golden brown and fully cooked through (about 6-8 minutes). Remove and keep warm.
4. Mix Pesto with Pasta: In a separate pan, toss the drained spaghetti with your favorite store-bought or homemade pesto until evenly coated. Adjust seasoning if necessary.
5. Combine Ingredients: Gently fold in the cooked chicken with the pesto-coated spaghetti. Optionally, add cherry tomatoes or baby spinach for color and nutrition.
6. Serve or Store: Divide the spaghetti mixture into meal prep containers for up to 4 days in the refrigerator or freeze portions for longer storage.

Tips

• Use high-quality pesto for maximum flavor; homemade versions are always preferred but jarred options work well too.
• For even cooking, ensure chicken slices are uniform in size.
• Add a splash of pasta water to loosen the pesto if it becomes too thick during mixing.
• To save time, prepare the pesto and cook the chicken ahead of time and assemble just before serving.
• Store pesto separately from the pasta when meal prepping to prevent sogginess.

Variations and Customizations

This recipe offers endless customization possibilities:

• Vegetarian Option: Replace chicken with grilled zucchini, mushrooms, or roasted eggplant.
• Dairy-Free: Make a vegan pesto by omitting Parmesan cheese and using nutritional yeast instead.
• Whole Grain Pasta: Substitute regular spaghetti with whole grain or gluten-free alternatives for added fiber.
• Spicy Twist: Incorporate red pepper flakes or diced jalapeños for a kick of heat.
• Protein Boost: Add chickpeas, lentils, or tofu for plant-based protein.

Health Considerations and Nutritional Value

This dish provides a balanced mix of macronutrients—carbohydrates from spaghetti, healthy fats from pesto, and lean protein from chicken. To optimize its nutritional profile:

• Choose whole grain pasta for increased fiber content.
• Opt for low-sodium pesto or make your own to control sodium levels.
• Increase vegetable intake by adding leafy greens, bell peppers, or carrots.
• Limit portion sizes to maintain calorie balance, especially if eating multiple servings throughout the week.

Estimated Per Serving (without additional veggies): Calories – 500, Protein – 30g, Carbs – 50g, Fat – 20g.

Ingredients

• 8 oz spaghetti
• 1 cup prepared pesto
• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper, to taste
• Optional: 1 cup cherry tomatoes, halved; 2 cups baby spinach

Directions

Follow the step-by-step recipe above to create delicious meal prep spaghetti with pesto and chicken. Customize based on dietary preferences and enjoy!

FAQ

Can I use leftover rotisserie chicken?

Absolutely! Shredded or diced rotisserie chicken works perfectly and saves time.

How long does this meal last in the fridge?

Stored properly in airtight containers, it should stay fresh for up to 4 days.

Can I freeze this dish?

Yes, though freezing may slightly alter the texture of the pasta and pesto. Freeze individual portions for up to 3 months.

What’s the best way to reheat?

Reheat in the microwave or on the stovetop with a splash of water or broth to prevent drying out.

Summary

Meal prep spaghetti with pesto and chicken combines fresh herbs, savory chicken, and comforting pasta into one easy-to-make dish perfect for busy schedules. With customizable options and nutrient-rich ingredients, it’s a winner every time!