Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe
I know that the name of this dish is a mouthful: Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe. WHEW, I’m tired just from saying it! But, I didn’t want to leave out any important words that could be used to describe this AMAZING DISH to you!
It’s easy to make and perfect for my Sunday Meal Prep Series. The flavors are kicked up a notch with Cajun seasoning and hot sauce but balanced well with a creamy home-made alfredo (one of my favorite sauces) and a sweetness from the honey to cool things down. We’ve hidden some greenery for extra nutrients and incorporated protein not only with our chicken, but also in our pasta. I know you’re going to love this one!
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Now, if you’ve been following my series from the beginning, you would know that I decided to start meal prepping for two reasons. One reason is that I really need to get a handle on my eating. I’ve been exercising for 6 months, but self-control in the kitchen has really been a challenge. Even now, I find it to be a struggle. My dilemma is that I’m cooking for a picky family of five and so I just end up eating whatever I make for them. I’m too tired to do something different by the time I’ve cooked a 3-course meal to their liking, and I feel defeated once again.
The second reason is that I really wanted to help my dad out.
Over Christmas break, we took a small trip to see some Christmas lights and he had a little bit of trouble with the walking. I noticed that he was out of breath and told him that the next time we would be on vacation together, we would be overseas and walking multiple miles a day. We both agreed that something had to be done.
In order for him to have the absolute best time possible, I knew that he needed to get into shape. And that starts in the kitchen. I’m super happy to report that after two weeks of eating my meal preps, he’s lost 15 lbs. and he’s going strong!
Most of the time when people are going on the Keto diet for the first time or just trying to eat a low-carb diet in general, they think that traditional pasta noodles are COMPLETELY out of the picture. But that doesn’t have to be the case. You can have a mindful serving of regular pasta, or you can find pasta that is made with extra protein, and that’s even better.
And it tastes like the real deal!
(I found this protein penne in my local Wal-Mart and I’m sure that it’s available in most grocery stores.)
I know that some people are going to say that you could just find pasta substitutions, which I will list at the end of this post, but it’s not completely the same. I’m not saying that those substitutions aren’t good or that they shouldn’t find a place in your keto recipes. I think they totally should. And there are lots of keto pasta alternatives out there.
But what I am saying is that sometimes when you want pasta, you are looking for the same texture as some of your other favorite recipes and those substitutions just won’t do.
And another thing that is SUPER important with this “mindful” serving of pasta, is to add other elements that make it even more filling. The more lean protein you add to your pasta, the better. And adding steamed vegetables, like the broccoli in this recipe, makes a really big difference too! You’re not just adding flavor, texture, and nutrition, but it’s also a great way to add volume, which equals a very satisfying and filling meal.
Do you have a great recipe for homemade low-carb pasta that tastes like the real thing? Share it with me in the comments below!
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One of the main reasons that I love this meal prep dish is because it doesn’t taste like I’m sacrificing anything. It just feels like I’m having delicious, creamy pasta for dinner. When the truth is that I’m getting a large serving of protein within a decent number of calories and enjoying every. single. bite. of this low-carb pasta recipe!
Make this Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe with me on YouTube!
Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe Ingredients:
- 5 oz. protein penne pasta (1.5 cups dry)
- 7.5 oz. half & half
- 1/2 cup chicken broth
- 1/2 cup shredded mozzarella cheese
- 2 teaspoons Tony’s Seasoning
- 1 teaspoon paprika
- 3 tablespoons hot sauce
- 12 oz. boneless, skinless chicken breast
- 1 1/2 cups frozen broccoli florets
- 1/2 teaspoon garlic powder
- 3 tablespoons ranch
- 3 tablespoons honey
Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe Instructions:
- The first step is to boil a 3-quart pot of water.
- Second, add 1.5 cups of protein penne pasta to the boiling water and cook according to the directions on the box. I like to cook my pasta to the perfect al dente texture so that it has a little chew. You need to remember that there will be more cooking going on when you re-heat this dish, so having the pasta a little “underdone” will equal the perfect doneness on the day you eat it.
- While the pasta is cooking, cut the boneless, skinless chicken breasts into bite-size pieces, season with 2 teaspoons of Tony’s seasoning, and place in a non-stick skillet sprayed with a little olive oil cooking spray until cooked through.
- When the chicken pieces are finished cooking, remove the skillet from the heat and set aside.
- In a separate sauce pot, combine the heavy cream, chicken broth, 2 teaspoons of Tony’s seasoning, paprika, and garlic. Cook until bubbling and whisk to incorporate. Turn off the heat after everything is mixed well.
- Place your frozen broccoli florets in the microwave and follow the directions on the package.
- Once the pasta is completely cooked, drain and divide evenly between 3 of your meal prep containers. The pasta will be the first thing you place in the containers. (I like to use glass because they are heavy-duty and can go in the microwave, oven, and dishwasher.)
- Then divide the steamed broccoli florets between the 3 meal prep containers with the pasta and mix.
- Divide the warm sauce between the 3 containers.
- Next, take a bowl and combine the hot sauce, ranch, and honey.
- Then, add your cooked chicken pieces to the hot honey sauce and toss to coat evenly.
- Divide the hot honey-sauced chicken pieces between the three meal prep containers. Each container should get 4 oz. of cooked chicken.
- Mix all of the ingredients well.
- Top with a slight drizzle of the hot honey sauce and enjoy! (You can also sprinkle with parmesan cheese if you’d like!)
- If you are eating the next day, then simply place it into a microwave-safe bowl and heat thoroughly.
Storage for the Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe :
- It can be stored in an airtight container in the fridge for up to 5 days.
- Not recommended for freezing due to pasta and cream sauce.
What are the macros for the Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta?
Makes 3 servings (Nutritional information below is for 1 serving = 1 bowl)
- Calories – 626
- Protein – 53 grams
- Carbs – 49 grams (I know this is cutting it close, but this is the total amount of carbs, not net. Net carbs are much less, probably around 35 and if you just omit the honey, it’s only 24 grams)
- Fat – 24 grams
Recipe Substitutions/Variations:
Low-carb pasta alternative:
- Banza Rotini – made from chickpeas
- Impastable
- Shirataki noodles
- Zucchini noodles
- Spaghetti squash
How can I change it up a bit?
- Try using lean ground beef if chicken isn’t your thing.
- Heavy cream can be substituted for the half-and-half for a much richer taste.
- If you want to up the creaminess even more, you can add cream cheese.
- Italian seasoning or basil would be delicious in this dish.
What does the Keto lifestyle look like?
Click here for information about the Keto diet.
Check out some of my other recipes!
Southern Spaghetti Bake
Creamy Garlic Skillet Chicken
5 Ingredient Keto Breakfast Sandwiches
Keto Taco Soup
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Easy Meal Prep Cajun Hot Honey Chicken Keto Pasta Recipe
Ingredients
- 5 oz. protein penne pasta 1.5 cups dry
- 7.5 oz. half & half
- 1/2 cup chicken broth
- 1/2 cup shredded mozzarella cheese
- 2 teaspoons Tony’s Seasoning
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 12 oz. boneless skinless chicken breast
- 1 1/2 cups frozen broccoli florets
- 3 tablespoons hot sauce
- 3 tablespoons ranch
- 3 tablespoons honey
Instructions
- The first step is to bring a 3-quart pot of water to a boil.
- Second, add 1.5 cups of protein penne pasta to the boiling water and cook according to the directions on the box. I like to cook my pasta to the perfect al dente texture so that it has a little chew. You need to remember that there will be more cooking going on when you re-heat this dish, so having the pasta a little “underdone” will equal the perfect doneness on the day you eat it.
- While the pasta is cooking, cut the boneless, skinless chicken breasts into bite-size pieces, season with 2 teaspoons of Tony’s seasoning, and place in a non-stick skillet sprayed with a little olive oil cooking spray until cooked through.
- When the chicken pieces are finished cooking, remove the skillet from the heat and set aside.
- In a separate sauce pot, combine the heavy cream, chicken broth, 2 teaspoons of Tony’s seasoning, paprika, and garlic. Cook until bubbling and whisk to incorporate. Turn off the heat after everything is mixed well.
- Place your frozen broccoli florets in the microwave and follow the directions on the package.
- Once the pasta is completely cooked, drain and divide evenly between 3 of your meal prep containers. The pasta will be the first thing you place in the containers. (I like to use glass because they are heavy-duty and can go in the microwave, oven, and dishwasher.)
- Then divide the steamed broccoli florets between the 3 meal prep containers with the pasta and mix.
- Divide the warm sauce between the 3 containers.
- Next, take a bowl and combine the hot sauce, ranch, and honey.
- Then, add your cooked chicken pieces to the hot honey sauce and toss to coat evenly.
- Divide the hot honey-sauced chicken pieces between the three meal prep containers. Each container should get 4 oz. of cooked chicken.
- Mix all of the ingredients well.
- Top with a slight drizzle of the hot honey sauce and enjoy! (You can also sprinkle with Parmesan cheese if you’d like!)
- If you are eating the next day, then simply place it into a microwave-safe bowl and heat thoroughly.
Video
Notes
Makes 3 servings: (Nutritional information below is for 1 serving = 1 bowl) Calories – 626 Protein – 53 grams Carbs – 49 grams (I know this is cutting it close, but this is the total amount of carbs, not net. Net carbs are much less, probably around 35 and if you just omit the honey, it’s only 24 grams) Fat – 24 grams
