Chicken Meatball Meal Prep Bowls with Pasta and Broccoli
Bake a single batch of juicy baked chicken meatballs, tender pasta, and crisp-tender broccoli for easy grab-and-go lunches all week. Components store up to 4 days in the fridge and the meatballs/sauce freeze well for up to 2 months, making this perfect for busy weeks. Great for families, office lunches, and anyone who wants a kid-friendly, high-protein make-ahead meal.
Equipment
- Sheet pan
- Parchment paper
- Large pot
- Blender
- Glass meal prep containers with snap lids
- Mixing bowls
- Steamer basket
Ingredients
- 1.5 pounds ground chicken (96/4 lean)
- 1 large egg
- 4.5 tablespoons panko breadcrumbs about 47 g
- 50 grams Parmesan cheese, grated
- 63 grams mozzarella cheese, shredded
- 1 tablespoon Italian seasoning blend
- 1.25 cups red spaghetti sauce Classico brand used; marinara option for serving
- 1 cup low-fat cottage cheese 220 g; for Alfredo sauce option
- 1/2 cup reserved pasta cooking water for Alfredo sauce
- 8 grams butter for Alfredo sauce
- 16 grams Parmesan, freshly grated for Alfredo sauce
- 1 small garlic clove, finely grated for Alfredo sauce
- 1/2 teaspoon fresh lemon juice for Alfredo sauce
- salt to taste
- black pepper to taste
- ground nutmeg pinch; for Alfredo sauce
- 7 ounces short pasta (penne or rigatoni)
- 10 ounces broccoli florets
Instructions
- Preheat oven to 375°F and line a sheet pan with parchment paper.
- In a large bowl, combine ground chicken, egg, panko, grated Parmesan, shredded mozzarella, and Italian seasoning. Mix just until combined; do not overwork.
- Roll the mixture into 20 evenly sized meatballs (about 1.5 inches) and arrange on the prepared sheet pan with space between.
- Bake for 20 minutes, or until the internal temperature reaches 165°F and tops are lightly golden.
- Meanwhile, boil salted water and cook pasta 1 minute less than package directions. Reserve 1/2 cup pasta water, then drain.
- Steam broccoli florets for about 4 minutes, until bright green and tender-crisp. Rinse briefly under cold water to stop cooking and keep color.
- For Alfredo option: blend cottage cheese, reserved pasta water, butter, Parmesan, garlic, lemon juice, salt, pepper, and a pinch of nutmeg until completely smooth.
- Let meatballs, pasta, broccoli, and sauces cool to room temperature for about 20 minutes to prevent condensation in containers.
- Portion into 5 containers: 4 meatballs, about 1 cup pasta, and a handful of broccoli per container. Add either marinara or Alfredo in a small separate cup.
- Label with the date and refrigerate up to 4 days. Freeze meatballs and sauce separately if storing longer.
Notes
- Storage: Refrigerate components in airtight glass containers up to 4 days; keep sauces separate for best texture. Do not leave at room temperature for more than 2 hours.
- Freezer: Meatballs and sauce freeze well up to 2 months. Freeze meatballs baked or unbaked (flash-freeze on a sheet pan, then bag). Pasta does not freeze as well; cook fresh when serving.
- Reheating: Microwave covered on high for 90 seconds to 2 minutes, adding a splash of water to pasta/sauce and stirring halfway. For multiple portions, reheat covered at 350°F for 15 minutes, then uncover 5 minutes to lightly crisp meatballs.
- Meal prep tip: Slightly undercook pasta by 1 minute to prevent it from getting mushy by midweek.
- Cooling: Let all components cool to room temperature before sealing to avoid condensation and soggy results.
- Portion guide: Aim for 4 meatballs, 1 cup pasta, and a handful of broccoli per container; keep sauce in a separate cup.
- Make-ahead sauces: Store Alfredo separately beyond 3 days; add a splash of water when reheating to bring back creaminess. Marinara also reheats well in its own cup.
- Variations: Swap pasta with zucchini noodles (add at serving time) for lower carbs, or try a teriyaki glaze over jasmine or brown rice with steamed edamame.
- Kid-friendly: Serve cheese on the side for picky eaters and use leak-proof glass containers to prevent spills.