8 Quick Pasta Recipes for Meal Prep That’ll Save Your Week

By Brandon D / October 6, 2025

You know that feeling when the clock hits 6 p.m., your stomach growls, and you realize you have nothing ready? These quick pasta meal prep recipes are your safety net. They’re fast, flavorful, fridge-friendly, and designed for busy weeks where you still want to eat like someone who cares about good food.

We’re talking big bowls of comfort with smart, balanced ingredients that reheat well and stay delicious. Each recipe makes about 4 servings (because leftovers are life), comes together quickly, and holds up in the fridge. Bonus: most use pantry staples, plus a few fresh add-ins to keep things bright. Ready to meal prep smarter?

1. Creamy Sun-Dried Tomato Chicken Pasta That Reheats Like a Dream

Rich, tangy, and totally meal prep-friendly, this pasta hits all the creamy notes without turning gloopy by day three. The sun-dried tomatoes bring deep umami, while a splash of broth keeps the sauce silky. It’s cozy, crowd-pleasing, and perfect for lunch boxes.

Ingredients:

• 12 oz short pasta (penne or rotini)
• 1 lb boneless, skinless chicken thighs, cut into bite-size pieces
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
• 1 tsp dried Italian seasoning
• 1/2 tsp crushed red pepper flakes (optional)
• 1 cup low-sodium chicken broth
• 3/4 cup half-and-half or light cream
• 1/2 cup grated Parmesan cheese
• 2 cups baby spinach
• Salt and black pepper to taste

Instructions:

1. Cook the pasta in salted water until just al dente. Reserve 1/2 cup pasta water, then drain and set aside.
2. Heat olive oil in a large skillet over medium-high. Season chicken with salt and pepper, then sear 5–6 minutes until golden and cooked through. Remove to a plate.
3. Reduce heat to medium. Add garlic and sun-dried tomatoes; sauté 1 minute until fragrant. Stir in Italian seasoning and red pepper flakes.
4. Pour in chicken broth and simmer 2–3 minutes to reduce slightly. Stir in half-and-half, then whisk in Parmesan until smooth.
5. Return chicken to the pan, add spinach, and stir until wilted. Toss in cooked pasta; add a splash of reserved pasta water if needed to loosen the sauce. Adjust salt and pepper.
6. Cool slightly before portioning into meal prep containers.

Serve with extra grated Parmesan and a squeeze of lemon if you like it brighter. Swap chicken for chickpeas to make it vegetarian, or use turkey sausage for a twist. Pro tip: add a splash of hot water before reheating to keep the sauce glossy.

2. Lemon Garlic Shrimp Orzo With Burst Tomatoes

Light but satisfying, this lemony orzo is the answer when you want something fresh that still feels like comfort. Shrimp cooks in minutes, and the burst cherry tomatoes make their own sweet sauce. It’s sunshine in a meal prep bowl.

Ingredients:

• 12 oz orzo
• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 pint cherry tomatoes
• 1 lemon (zest and juice)
• 1/4 cup chopped fresh parsley
• 2 tbsp butter
• 1/2 tsp red pepper flakes (optional)
• Salt and black pepper to taste

Instructions:

1. Boil orzo in salted water until al dente. Drain and toss with 1 tsp olive oil to prevent sticking.
2. Pat shrimp dry and season with salt and pepper. Heat olive oil in a large skillet over medium-high; cook shrimp 1–2 minutes per side until opaque. Remove to a plate.
3. Reduce heat to medium. Add butter, garlic, and tomatoes. Cook 4–5 minutes, stirring, until tomatoes blister and release juices.
4. Stir in lemon zest, lemon juice, and red pepper flakes. Add orzo and shrimp; toss to combine. Sprinkle with parsley. Adjust seasoning.
5. Cool before packing into containers to prevent condensation.

Add arugula for peppery bite, or crumble in feta for creaminess. Not a shrimp fan? Swap in flaked salmon or white beans. Tip: reheat gently to keep shrimp tender, and finish with a fresh squeeze of lemon.

3. Baked Ziti Skillet With Sneaky Veg and Crispy Edges

Want lasagna vibes with a fraction of the effort? This hearty baked ziti gets you bubbling sauce, melty cheese, and those irresistible crispy edges—without a full bake. It reheats like a champ and sneaks in extra veg for balance.

Ingredients:

• 12 oz ziti or rigatoni
• 1 lb lean Italian sausage (or ground turkey), casings removed
• 1 tbsp olive oil (if needed)
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 medium zucchini, grated
• 2 cups baby spinach, chopped
• 24 oz marinara sauce (one jar)
• 1/2 cup ricotta cheese
• 1/2 cup shredded mozzarella
• 1/3 cup grated Parmesan
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Cook pasta in salted water until very al dente (1 minute less than package). Reserve 1/2 cup pasta water; drain.
2. In a large oven-safe skillet, brown sausage over medium-high, breaking it up. Drain excess fat if needed. Add onion and cook 3 minutes; add garlic and cook 30 seconds.
3. Stir in zucchini and spinach; cook until wilted and most moisture evaporates. Season with salt, pepper, and oregano.
4. Add marinara and a splash of pasta water; simmer 2 minutes. Fold in pasta and ricotta until creamy.
5. Sprinkle mozzarella and Parmesan on top. Broil 2–4 minutes until cheese is bubbly and browned at the edges.
6. Let cool 10 minutes before portioning—this helps it set for clean scoops.

Serve with a side salad or roasted broccoli. Make it vegetarian by swapping sausage for sautéed mushrooms. For extra meal prep magic, portion into containers and add a few fresh basil leaves right before eating.

4. Chili Garlic Peanut Noodles With Crunchy Veg

Spicy, nutty, and wildly addictive, these noodles are your desk-lunch hero. The sauce comes together in minutes and clings to every strand. Plus, the crisp veggies add texture and freshness even after a few days in the fridge.

Ingredients:

• 12 oz spaghetti or rice noodles
• 1/3 cup creamy peanut butter
• 2 tbsp soy sauce (or tamari)
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1–2 tbsp chili crisp (to taste)
• 2 tsp toasted sesame oil
• 2 cloves garlic, grated
• 1-inch piece ginger, grated
• 1/3–1/2 cup hot water (to loosen sauce)
• 2 cups shredded cabbage
• 1 red bell pepper, thinly sliced
• 2 carrots, julienned
• 1 cup edamame (thawed)
• 2 green onions, sliced
• Sesame seeds and lime wedges for serving

Instructions:

1. Cook noodles until just tender. Rinse under cool water to stop cooking and prevent clumping. Drain well.
2. In a bowl, whisk peanut butter, soy sauce, rice vinegar, honey, chili crisp, sesame oil, garlic, and ginger. Whisk in hot water until smooth and pourable.
3. Toss noodles with sauce until evenly coated. Fold in cabbage, bell pepper, carrots, edamame, and green onions.
4. Portion into containers. Top with sesame seeds. Add lime wedges for later.

Add rotisserie chicken, tofu, or shrimp for protein. Prefer it mild? Start with less chili crisp and adjust. These are excellent cold or room temp—perfect for those “no microwave” days.

5. One-Pot Pesto Chicken Pasta With Roasted Cherry Tomatoes

When you need fast and fragrant, this is it. The pesto coats every piece of pasta, and those sweet roasted tomatoes? They’re little flavor bombs that keep this dish from tasting flat on day three. One pot, minimal cleanup, maximum happiness.

Ingredients:

• 12 oz short pasta (fusilli or gemelli)
• 1 pint cherry tomatoes
• 1 tbsp olive oil
• Salt and black pepper
• 1 lb cooked chicken (rotisserie or grilled), cubed
• 1/2 cup basil pesto (store-bought or homemade)
• 1/3 cup grated Parmesan
• 1/2 cup pasta cooking water (reserved)
• 2 cups baby arugula or spinach
• Juice of 1/2 lemon (optional)

Instructions:

1. Preheat oven to 425°F (220°C). Toss cherry tomatoes with olive oil, salt, and pepper on a sheet pan. Roast 12–15 minutes until blistered.
2. Meanwhile, cook pasta in salted water until al dente. Reserve 1/2 cup pasta water, then drain.
3. Return pasta to the pot. Add pesto, Parmesan, a splash of pasta water, and chicken. Stir until creamy and well coated; add more water as needed.
4. Fold in roasted tomatoes and arugula. Finish with a squeeze of lemon if you like it bright. Season to taste.
5. Cool slightly before portioning.

Great warm or room temp. Swap chicken for white beans to make it vegetarian. Pro tip: add a spoonful of pesto right before eating to refresh the flavors.

6. Beefy Mushroom Stroganoff Pasta, Lightened Up

All the cozy vibes of stroganoff, minus the heaviness that doesn’t love reheating. Greek yogurt keeps it creamy, mushrooms bring meaty depth, and the paprika gives it that classic warm flavor. It’s comfort you can eat for days.

Ingredients:

• 12 oz wide egg noodles or mafalda corta
• 1 lb lean ground beef (or plant-based ground)
• 1 tbsp olive oil (if needed)
• 1 medium onion, diced
• 3 cups cremini mushrooms, sliced
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tbsp Worcestershire sauce
• 1 cup beef or vegetable broth
• 2 tsp Dijon mustard
• 3/4 cup plain Greek yogurt (whole milk for best texture)
• Salt and black pepper to taste
• Chopped parsley for garnish

Instructions:

1. Cook noodles in salted water until al dente. Drain and set aside.
2. In a large skillet, brown beef over medium-high, seasoning with salt and pepper. Drain excess fat if needed. Add onion and cook 3 minutes; add mushrooms and cook until browned and most liquid evaporates.
3. Stir in garlic, smoked paprika, and Worcestershire; cook 30 seconds. Add broth and simmer 3–4 minutes.
4. Reduce heat to low. Stir in Dijon and Greek yogurt until smooth—don’t boil or it may curdle. Adjust seasoning.
5. Toss with noodles and sprinkle with parsley. Let cool before packing.

For extra richness, add a splash of cream. Make it vegetarian with mushrooms only and extra paprika. When reheating, add a spoonful of water and warm gently to keep the sauce silky.

7. Veggie-Packed Pasta Primavera With Garlicky Olive Oil

Colorful, crisp-tender veggies and al dente pasta tossed in a fragrant garlic oil—simple and so satisfying. This is the kind of meal that makes you feel like you did something nice for yourself. It’s flexible, light, and great hot or cold.

Ingredients:

• 12 oz farfalle or orecchiette
• 1/4 cup olive oil
• 4 cloves garlic, thinly sliced
• 1 small head broccoli, cut into small florets
• 1 small zucchini, sliced into half-moons
• 1 yellow bell pepper, sliced
• 1 cup peas (frozen is fine)
• 1/2 cup grated Parmesan
• Zest and juice of 1 lemon
• 1/4 tsp red pepper flakes (optional)
• Salt and black pepper to taste
• Fresh basil or parsley, chopped

Instructions:

1. Cook pasta in salted water until al dente. In the last 2 minutes, add broccoli and peas to the pot. Reserve 1/2 cup pasta water; drain.
2. While pasta cooks, warm olive oil in a large pan over medium-low. Add garlic and red pepper flakes; gently cook 1–2 minutes until fragrant (don’t brown).
3. Add zucchini and bell pepper; sauté 3–4 minutes until crisp-tender. Season with salt and pepper.
4. Toss in pasta, broccoli, and peas. Add Parmesan, lemon zest, juice, and a splash of pasta water to create a glossy sauce. Adjust seasoning.
5. Finish with fresh herbs. Cool before portioning.

Use whatever veg you have: asparagus, cherry tomatoes, mushrooms—go wild. Add grilled chicken or chickpeas for protein. Drizzle with extra olive oil before reheating to revive that shine.

8. Spicy Sausage and Kale Orecchiette With White Beans

This one’s hearty, spicy, and totally meal prep approved. The orecchiette cups catch little bites of sausage and beans, and the kale softens beautifully. It’s the kind of pasta that tastes even better the next day—seriously.

Ingredients:

• 12 oz orecchiette
• 12 oz spicy Italian sausage, casings removed
• 1 tbsp olive oil (if needed)
• 3 cloves garlic, minced
• 1/2 tsp crushed red pepper flakes (optional)
• 1 bunch Lacinato kale, stems removed, leaves chopped
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 1/3 cup grated Pecorino Romano or Parmesan
• Zest of 1 lemon
• Salt and black pepper to taste

Instructions:

1. Cook orecchiette in salted water until al dente. Reserve 1/2 cup pasta water; drain.
2. In a large skillet, brown sausage over medium-high, breaking it into small bits. Remove excess fat if needed.
3. Add garlic and red pepper flakes; cook 30 seconds. Stir in kale and a splash of broth; cook 3–4 minutes until softened.
4. Add beans and remaining broth; simmer 2 minutes. Toss in pasta, cheese, lemon zest, and a splash of pasta water to create a light sauce. Season to taste.
5. Let cool slightly before packing.

Top with extra cheese and a drizzle of olive oil before eating. Not into spice? Use sweet Italian sausage. For a vegetarian version, replace sausage with sautéed mushrooms and add a bit more red pepper for kick.

Meal Prep Tips That Make a Big Difference

• Cook pasta just shy of al dente so it holds texture after reheating.
• Reserve pasta water to keep sauces silky without more cream or oil.
• Cool dishes before sealing containers to avoid soggy condensation.
• Store sauces and fresh herbs separately when possible; add right before eating for brightness.
• Reheat gently with a splash of water, broth, or milk to revive sauces.

There you have it—eight quick pasta recipes that make meal prep feel like a treat instead of a chore. Pick a couple, batch them on Sunday, and future-you will be doing a happy dance at lunchtime. Which one are you making first?