Garlic Parmesan Kale Pasta Meal Prep

by Beth - Budget Bytes
4.80 from 10 votes
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Woohoo! I’m excited about this one! This Garlic Parmesan Kale Pasta Meal Prep might be one of my most favorite meal preps so far. It is a little pricer than most, thanks to the chicken, but OMG it’s SO GOOD. It’s so easy, well rounded, and sooo delicious. BUT this one is definitely for garlic lovers. It had my fridge smelling of garlic for daaayyys. 😅

I borrowed elements from a few different recipes for this meal prep. The chicken marinade I used is the same marinade from the chicken thighs in my Greek Chicken Pasta Salad. It’s super garlicky and has a wonderful tangy lemon finish. I’ve included the recipe for the marinade itself later in this post to make things a little easier, so just scroll down past the meal prep section to find the recipe and step by step photos.

I also added some blistered tomatoes to the meal to add color and a little more vibrant flavor. The blistered tomato technique was borrowed from this Parsley Pesto Pasta with Blistered Tomatoes recipe. You basically just cook the tomatoes in a skillet until the skin blisters and bursts and some of the juice spills out and caramelizes in the skillet. I cooked these tomatoes in the same skillet as the garlic marinated chicken, so they also picked up some of that flavor. They’re SO GOOD.

Anyway, on to the meal prep…

Garlic Parmesan Kale Pasta Meal Prep

Four Garlic Parmesan Kale Pasta Meal Prep containers

For more information about meal prepping, how it works, and why I do it, check out Meal Prep 101: A Beginner’s Guide to Prepping and Portioning Meals, or check out my entire Budget-Friendly Meal Prep Archive.

This Meal Prep Includes:

Garlic Parmesan Kale Pasta: $3.37

Garlic Marinated Chicken (see recipe below): $6.53

1 pint Blistered Tomatoes (see photos below): $1.99

Total Cost: $11.89

Cost per serving: $2.97


Meal Prep Grocery List

Three Garlic Parmesan Kale Pasta Meal Prep containers in a row

For this meal prep I prepared the marinade for the chicken first, then prepared the Garlic Parmesan Kale Pasta while the chicken was marinating. Once the pasta was finished, I quickly cooked the chicken and tomatoes, then assembled everything. So easy!

Garlic Marinated Chicken

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Garlic Marinated Chicken

4.80 from 10 votes
This simple all-purpose Garlic Marinated Chicken is great to add to sandwiches, salads, pasta dishes, and more!
Sliced garlic marinated chicken on a plate with a fork
Servings 4
Prep 45 minutes
Cook 15 minutes
Total 1 hour


  • 1/4 cup olive oil ($0.52)
  • 1/4 cup lemon juice ($0.16)
  • 3 cloves garlic, minced ($0.26)
  • 1/2 Tbsp dried oregano ($0.05)
  • 1/2 tsp salt ($0.02)
  • Freshly cracked pepper ($0.02)
  • 1.5 lbs. boneless skinless chicken thighs or breasts ($4.94)


  • Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a bowl or a large zip top bag. Stir the ingredients in the dish until combined.
  • If using breasts, fillet each chicken breast into two thinner pieces. Place the chicken in the bag or in a shallow dish, then pour the marinade over top, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes, or up to 8 hours (refrigerated), turning occasionally to maximize the chicken's contact with the marinade.
  • When ready to cook, heat a large skillet over medium. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). Cook two pieces at a time to avoid overcrowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
  • Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.

See how we calculate recipe costs here.


Serving: 1ServingCalories: 331.5kcalCarbohydrates: 2.28gProtein: 38.35gFat: 11.3gSodium: 432.18mgFiber: 0.4g
Read our full nutrition disclaimer here.
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Step by Step Photos

Garlicky Chicken Marinade in a zip top bag

Add 1/4 cup olive oil, 1/4 cup lemon juice, 3 cloves of garlic (minced), 1/2 Tbsp dried oregano, 1/2 tsp salt, and some freshly cracked pepper to a large zip top bag or a large shallow dish. Stir or massage the bag to combine the ingredients.

Chicken Breast Filets

I used two large chicken breasts, which were about 1.5 lbs. total. Filet the breasts in half so that you have four thinner pieces. This helps maximize the marinade’s flavor and helps the chicken cook through faster in the skillet. 

Marinating Chicken Breasts

Place the chicken breast pieces in the marinade and make sure the pieces are completely coated. Marinate the chicken in the refrigerator for a minimum of 30 minutes or up to 8 hours. 

Garlic Marinated Chicken cooked in skillet

When you’re ready to cook the chicken, heat a skillet over medium. Once the skillet is hot, transfer the chicken from the marinade to the skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side). I suggest cooking the chicken two pieces at a time to avoid over crowding the skillet, which can make the juices pool and prevent browning. Discard the extra marinade. 

Sliced Chicken Breasts

Once cooked, transfer the chicken to a cutting board and let it sit for about five minutes before slicing.

Blistered Tomatoes in skillet

While the chicken was resting, I blistered the tomatoes. I just tossed one pint of cherry tomatoes into the skillet with the residual oil from the chicken and let them cook over medium, stirring only occasionally, until the skins blistered, burst, and the tomatoes became soft.

One Garlic Parmesan Kale Pasta Meal Prep container

Then it’s time to assemble your meal! Garlic Parmesan Kale Pasta on the bottom, Garlic Marinated Chicken and Blistered Tomatoes on top. :)

The glass containers pictured in this post are from Amazon and can be found here.

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    1. Hi Destiny! If you read through the first couple of paragraphs it links the recipes and explains what elements she borrowed from which and why! I would link them for you here but this meal prep is a combination of three different blog posts Beth linked above. Check it out!

  1. I used limes from my backyard instead of lemons and the chicken turned out delicious! I loved adding the kale to the pasta, it’s a good way to bulk up pasta with extra nutrients.

  2. It’s annoying every time I make this for food prep days my family eats it al and I have none left lol. It’s amazing filling and yummy 😛👏

  3. I really want to make this but I don’t have lemons for the chicken. Would limes work instead? Or should I wait until I have lemons? 

    1. I find lemons and limes to have a very different flavor, so I would wait, personally.

  4. This is my absolute favorite recipe but instead of kale pasta I did zucchini squash noodles and it is the most flavorful meal I think I’ve ever had thank you so much for this recipe!! The chicken just melts in your mouth!!

  5. Cooked the chicken, kale pasta and the tomatoes and absolutely fell in love with every element of this dish. Easy and full of flavors and super light. Thank you so much I adore your recipes. You make eating good food easier !

    1. I don’t think this one will freeze very well, although that’s largely subjective.

  6. This recipe looks great. Only question is all of the ingredients and recipe is not included?
    Kale, tomatoes, pasta? Very confusing recipe.