Roasted Vegetable Sauce Chicken Pasta Meal Prep

 

Roasted Vegetable Sauce Chicken Pasta Meal Prep

This recipe started completely by accident in the best way. My daughter gave me a 1.5 pound bag of mini red bell peppers, and instead of letting them sit in the fridge, I decided to roast them and build a meal around them. What came out of it was a deeply flavorful roasted vegetable sauce that became the base for a chicken pasta meal prep that turned simple whole foods into six complete meals. This is the kind of cooking I love most, simple ingredients layered together in a way that creates both flavor and ease for the week ahead.

Ingredients:

1.5 pounds mini red bell peppers

1.5 pounds cherry tomatoes

1 onion, diced (plus 1 additional onion for sautéing)

6 carrots total, trimmed and divided between roasting and sautéing

1 tablespoon olive oil (plus 1 additional tablespoon for sautéing)

2 tablespoons chopped garlic, divided

1 jalapeño, chopped

1 zucchini, chopped

1 yellow squash, chopped

8 ounces mushrooms, sliced

2 pounds chicken breast, diced

1 cup chicken broth

Fresh basil, to taste

1 (8 ounce) box Chef’s Kiss lupin bean pasta (not flour-based pasta)

Instructions:

Preheat oven to 425 degrees. Cut the mini red bell peppers in half and remove the seeds. Place them face down on a parchment-lined baking sheet. Roast for 40 minutes to 1 hour, or until the skins are blistered and the peppers are soft and deeply roasted. Remove from the oven and transfer to a covered bowl. Let sit for 30 minutes to steam, which makes peeling easier. Once cooled, peel off the skins and set peppers aside.

On a separate sheet pan, add cherry tomatoes, diced onion, sliced carrots, olive oil, garlic, and jalapeño. Roast at 425 degrees for about 1 hour, stirring halfway through, until everything is soft, caramelized, and rich in flavor.

Once roasted, combine peeled red peppers with the roasted vegetable tray, chicken broth, and fresh basil. Blend until smooth or slightly textured depending on preference. This becomes your roasted vegetable sauce.

While the vegetables are roasting, heat olive oil in a large skillet over medium heat. Add onion, garlic, and carrots and sauté until onions are golden and carrots begin to soften. Add zucchini, squash, and mushrooms and cook until reduced and tender. Add diced chicken breast and cook until fully cooked through.

Cook Chef’s Kiss lupin bean pasta according to package directions. I used one 8-ounce box and stretched it into six servings when combined with the vegetables, chicken, and sauce. This is not a flour-based pasta, but a higher protein, higher fiber lupin bean pasta that works well for meal prep.

Mix the cooked pasta with the chicken and vegetable mixture, then add the roasted vegetable sauce. Toss until everything is fully coated and combined. Divide into six meal prep portions.

Storage Tip:  This recipe makes a generous amount of sauce. I typically use about half of the roasted vegetable sauce for the meal prep, and store the remaining half in the freezer. It freezes beautifully and can be used later for pasta, chicken bowls, or as a base for soups.  (Makes about 5-6 cups of Sauce)

Tips:  Using cherry tomatoes instead of chopping large tomatoes saves time and creates natural sweetness in the sauce. Roasting vegetables instead of sautéing them builds deeper flavor with very little effort. This recipe stretches a standard pasta box into six servings by increasing volume with vegetables and chicken. The sauce can be blended smooth or left slightly chunky depending on preference.

This is the kind of meal that reminds me how simple real food can be. One tray of roasted vegetables, a quick skillet of chicken and vegetables, and a basic box of lupin bean pasta turns into a full week of nourishing meals. It is flexible, forgiving, and built from everyday ingredients, which is exactly the kind of cooking I come back to again and again.  Find more recipes at realfoodrecovery4u.com. 

50g Protein Creamy Egg White Bowl

50g Protein Creamy Egg White Bowl (305 Calories, Low Carb High Protein Breakfast Recipe)

If you think high-protein breakfasts have to mean dry chicken, chalky shakes, or complicated meal prep, this recipe will change your mind.

This creamy egg white and Greek yogurt bowl delivers 50 grams of protein in under 10 minutes, with just 305 calories and a texture that feels far more indulgent than you’d expect. It’s simple, satisfying, and built for mornings when you want real food that actually keeps you full.

Ingredients (1 serving):

Spritz of olive oil for pan

1 large egg

1 cup egg whites

3/4 cup 0% FAGE Greek yogurt

2 tablespoons salsa

Everything bagel seasoning (to taste)

Salt and pepper

Instructions:

Lightly spritz a skillet with olive oil.

Fry the egg, keeping the yolk soft.

Add egg whites and cook until fully set.

Chop and mix everything together in the pan so it’s broken up and blended.

Stir in Greek yogurt until creamy and fully combined.

Top with salsa and season with everything bagel seasoning, salt, and pepper.

Serve immediately and enjoy warm, creamy, and savory.

Macros (1 serving):

Calories: 305

Protein: 50g

Carbohydrates: 7g

Fiber: 0g

Fat: 5g

This is what high-protein eating looks like when it’s simple, realistic, and actually enjoyable.

No shakes. No dry chicken. No complicated prep. Just real food that delivers high protein, steady energy, and long-lasting fullness—without feeling like a diet.

If your mornings need something easier, this is a good place to start.

Ginger Chicken Stir Fry with Coconut Aminos

Ginger Chicken Stir Fry with Coconut Aminos

This Ginger Chicken Stir Fry is a simple, real-food meal built around fresh vegetables, tender chicken thighs, and the bold warmth of ginger. It comes together in one pan with coconut aminos for a naturally sweet-savory finish, and is served over a lightly seasoned rice that makes it a complete, satisfying meal. It’s the kind of recipe that feels nourishing, grounding, and easy to come back to again and again.

Ingredients for 4 servings~

1 tablespoon olive oil

1 medium onion, chopped

3 carrots, chopped

1 tablespoon garlic, minced

1–2 tablespoons fresh ginger, grated or chopped

Dash of cayenne pepper (optional)

1 head broccoli, chopped

1 red bell pepper, chopped

8 oz fresh mushrooms, sliced

1~8oz can bamboo shoots, drained

1~8oz can water chestnuts, drained

1 pound boneless skinless chicken thighs, diced

¼ cup coconut aminos

Rice

1 cup white rice

1 small onion, chopped

1 teaspoon garlic, minced

Chicken broth (according to package directions in place of water)

Garnish~Sliced green onions as desired

Instructions~

Rice:  Cook rice with onion, garlic, and chicken broth according to package directions.  Set aside and keep warm.

Stir Fry:  Heat olive oil in a large skillet or wok over medium heat.  Add onion, carrots, garlic, ginger, and cayenne pepper.

Sauté until onions are golden and carrots begin to soften (10-15 minutes).  Add broccoli, bell pepper, mushrooms, bamboo shoots, and water chestnuts. Cook 5–7 minutes until mushrooms soften and vegetables are tender-crisp.  Add chicken thighs and cook until fully cooked through (165°F internal temperature).  Stir in coconut aminos and simmer 2–3 minutes until lightly glazed.

Serve: Spoon rice into 4 bowls.

Top with stir fry mixture.  Garnish with green onions and serve warm.

Macronutrient Breakdown (Per Serving — 4 Servings Total)

Per serving (4 servings total):

Calories: 523

Carbohydrates: 58g

Fiber: 7g

Net Carbs: 51g

Protein: 33g

Fat: 19g

Each serving of this Ginger Chicken Stir Fry delivers a balanced mix of protein, fiber-rich carbohydrates, and healthy fats, making it a satisfying real-food meal that supports steady energy and fullness. Built from simple, recognizable ingredients, it’s a nourishing option that fits perfectly into a sustainable approach to eating and recovery from ultra-processed foods.

Real Food Recovery Note:  Simple meals like this help rebuild trust with food—using real ingredients you can recognize, cook, and repeat. It’s not about perfection, but about consistency, nourishment, and choosing foods that support how you want to feel.

High-Protein Southwest Carrot Soup

 

High-Protein Southwest Carrot Soup | Creamy, Healthy, and Made with Real Food

This High-Protein Southwest Carrot Soup started as a simple “what do I do with all these carrots?” moment and turned into a creamy, slightly spicy, nutrient-dense soup that feels both comforting and satisfying. Naturally sweet Carrots are paired with Onion, Garlic, Jalapeño, Red Bell Pepper, and Tomatoes, then blended with Tofu for a rich, velvety texture without the need for Heavy Cream.

Packed with vegetables, fiber, and plant-based protein, this soup is a delicious way to turn simple ingredients into a nourishing meal. Whether you’re meal prepping for the week or looking for a cozy dinner, this real-food recipe delivers flavor, volume, and nutrition in every spoonful.

Ingredients:

1 tablespoon Olive Oil

2 pounds Baby Carrots

1 medium Onion, chopped

1 Red Bell Pepper, diced

1 Jalapeño, seeded and diced

4 cloves Garlic, minced

¼ to ½ teaspoon Cayenne Pepper (or to taste)

2 cups unsweetened Almond Milk

2 blocks (10.9oz) Firm or Silken Tofu

1 can (10 oz) Rotel diced Tomatoes with Green Chilies

1 can (14.5 oz) petite diced Tomatoes

Salt, to taste

Black pepper, to taste

Sliced Green Onions, for garnish

Instructions:

Heat the olive oil in a large soup pot over medium heat, along with diced Carrots.  Then stir in the Onion, Red Bell Pepper, Jalapeño, Garlic, and Cayenne Pepper. Sauté for 45 minutes, stirring occasionally, until Carrots are softened and fragrant. Pour in the Almond Milk and bring the mixture to a gentle simmer, add lid and simmer another 15 minutes, or til Carrots are softened. Carefully transfer the cooked vegetables and liquid to a blender. Add the Tofu and blend until completely smooth and creamy.

Return the blended soup to the pot and stir in the Rotel and petite diced Tomatoes. Season with salt and black pepper to taste. Simmer for an additional 5–10 minutes to allow the flavors to come together. Ladle into bowls and garnish with sliced Green Onions before serving.

Notes:

For more heat, leave some or all of the jalapeño seeds intact.

Blend the Rotel and Tomatoes with the soup if you prefer a completely smooth bisque.

Stirring the tomatoes in after blending creates a nice contrast of creamy texture and chunky vegetables.

This soup stores well in the refrigerator for up to 5 days and freezes beautifully.

Conclusion:

One of the best things about cooking with real food is discovering how simple ingredients can come together to create something truly satisfying. This High-Protein Southwest Carrot Soup transforms a few everyday vegetables into a flavorful, filling meal that supports your health without sacrificing comfort.

If you’re working to move away from ultra-processed foods, recipes like this can help you build confidence in the kitchen while nourishing your body with ingredients you can recognize and trust. Sometimes the best recipes are the ones that begin with a bag of carrots and a little creativity.

Nutrition Information

Servings: 3–4 (3 hearty servings or 4 lighter servings)

Macros shown below are for 1 of 3 servings

Per Serving:

Calories: 381

Carbohydrates: 51g

Fiber: 12g

Net Carbs: 39g

Protein: 22g

Fat: 10g

Notes:

These macros reflect a high-volume, real-food soup made with whole vegetables, tofu, and tomatoes. Actual values may vary slightly depending on specific brands and portion sizes.