If there’s one thing I never get tired of, it’s pasta. It carried me through my student years because it was cheap, filling, and almost impossible to mess up. But once I decided to cut back on wheat, my pasta habit had to take a break—at least until I discovered the wonderful world of gluten-free swaps. Now pasta is officially back in my weekly rotation, and these 15-Minute Chicken Sausage Pasta Meal Prep Bowls have become one of my go-to lifesavers.
This recipe checks every box: fast, simple, budget-friendly, gluten-free, and endlessly customizable. Whether your weekdays get hectic or you just want to stop stressing about lunches, these bowls are exactly the kind of meal prep magic that makes life easier.
Why I Love These 15-Minute Meal Prep Bowls
Pasta will always have a place in my heart—especially now that gluten-free options have come such a long way. I’ve tried pretty much every alternative imaginable over the years. Spiralized veggies like zucchini noodles were my first replacement, then spaghetti squash, broccoli slaw, and other veggie-based “noodles” joined the lineup.
But things changed when I discovered gluten-free legume pastas. They’re delicious, high in protein, and comfortingly close to the real thing.
Some of my favorite gluten-free pasta alternatives include:
- Chickpea pasta (super high in protein and fiber)
- Red lentil pasta (one-ingredient, clean, satisfying)
- Shirataki noodles (great for low-carb days)
- Veggie-based noodles like zucchini or spaghetti squash
- Broccoli slaw noodles (so underrated!)
No matter which one you choose, these bowls turn out hearty, flavorful, and fast.
The Secret to a 15-Minute Meal Prep? Keep It Simple
One of the best parts of this recipe is how few ingredients you actually need. There’s no endless chopping, no complicated sauces, and no fancy techniques. Everything comes together with basic pantry staples and freezer-friendly ingredients.
The biggest time saver? Fully cooked chicken sausage.
It reheats beautifully, adds a ton of flavor, and makes the whole recipe almost effortless. I usually freeze the sausage in portions and use only what I need for the week.
The second time saver? A big bag of frozen mixed vegetables.
No chopping. No washing. No peeling. Just toss them straight into your skillet with a little olive oil and let them sauté until tender.
You’ll also need a jar of your favorite pasta sauce. I personally prefer spicy sauces because they give everything a little kick, but feel free to use anything you love—homemade or store-bought.
In just a few minutes, you’ll have a skillet full of colorful veggies and sausage ready to go.
Perfect for Busy Schedules
If your weekdays are packed, this recipe was practically built for you.
It makes 4–5 meal prep bowls, which is just enough to get you through most of the workweek. Once assembled, the bowls keep well in the fridge, and each serving heats up in just a minute or two in the microwave.
These bowls are:
- Ideal for office lunches
- Great for after-school meals
- Perfect for quick dinners
- A lifesaver when you’re “too tired to cook”
- Easily adaptable to whatever leftover veggies you need to use up
It’s truly one of those recipes that fits into your life instead of making your life revolve around it.
Customizable to Infinity
One of my favorite things about meal prep is that it doesn’t have to be complicated to be delicious. This recipe is incredibly flexible, so feel free to change it up depending on what you have on hand or what you’re craving.
Here are some fun variations:
Protein ideas
- Chicken sausage (any flavor)
- Turkey sausage
- Grilled chicken strips
- Meatless veggie sausage
- Shrimp
Vegetable swaps
You can use any veggie combo you want:
- Bell peppers
- Broccoli
- Zucchini
- Spinach
- Mushrooms
- Carrots
- Cauliflower rice
- Mixed seasonal vegetables
Pasta alternatives
Swap it with:
- Brown rice pasta
- Quinoa pasta
- Lentil pasta
- Chickpea pasta
- Whole wheat pasta (if you’re not gluten-free)
This recipe is pretty much impossible to ruin. Throw in whatever you like, keep the sauces simple, and your bowls will always turn out delicious.
Print
Quick & Easy 15-Minute Chicken Sausage Pasta Meal Prep Bowls
- Total Time: 15 min
Ingredients
1 box gluten-free pasta (chickpea, lentil, or any preferred pasta)
2 cups pasta sauce of your choice (spicy, classic, or homemade)
1 tablespoon olive oil
1 large bag frozen mixed vegetables
4 fully cooked chicken sausage links, sliced
Instructions
-
Cook the pasta:
Prepare the pasta following the package directions until al dente. Drain and set aside. -
Cook the veggies and sausage:
Heat the olive oil in a large skillet over medium heat. Add the frozen vegetables and sliced chicken sausage. Sauté until the vegetables are tender and everything is warmed through. -
Assemble your meal prep bowls:
Divide the cooked pasta into 4–5 meal prep containers. Spoon the vegetable and sausage mixture over each serving. -
Add the sauce:
Top each container with about ½ cup of pasta sauce. -
Store and reheat:
Seal the containers and refrigerate. When ready to enjoy, microwave for 1–2 minutes and mix well.
Notes
- Use any vegetables you already have on hand—fresh or frozen both work well.
- Chicken sausage can be swapped with turkey sausage, tofu sausage, or grilled chicken.
- Want extra flavor? Add garlic powder, chili flakes, or Italian seasoning while cooking the veggies.
- This recipe stays fresh in the fridge for up to four days.
- Prep Time: 5 min
- Cook Time: 10 min
I’m a passionate home cook sharing easy, flavorful recipes inspired by my roots and travels — bringing a splash of joy and global taste to every family meal.
