Dr. Fitology Recipes Social Media
Rainbow Protein Pasta with Chicken, Avocado, and Grilled Veggies
0
Fitness Recipe Synopsis
Category
Healthy Meal
Cooking Appliance
Pan, Air fryer
Prep. Time
30 min
Calorie per 100g
123 kcal
Serves
2
Overview
Rainbow Protein Pasta with Chicken, Avocado, and Grilled Veggies is a vibrant, high-protein fitness meal designed to fuel your body with balanced nutrition and flavor. Featuring juicy grilled chicken breast, wholesome penne pasta, creamy avocado, and a colorful mix of zucchini, bell peppers, and caramelized onion, this dish brings together the perfect blend of lean protein, complex carbs, and healthy fats. Finished with feta, pumpkin seeds, and fresh cilantro, it’s not only nutrient-dense but also visually stunning—making it an ideal post-workout recovery meal or a satisfying healthy dinner option.
Ingredients
Nutrition Facts per 100g
Instructions
Marinate the chicken
In a bowl, season the chicken breast with olive oil, salt, black pepper, paprika, and onion powder. Let it sit for a few minutes.
Grill the chicken
Preheat a grill pan (no oil needed) over medium heat for about 5 minutes. Cook the chicken breast for 5 minutes per side. Then add 2 tablespoons of water, lower the heat, cover, and cook for another 5 minutes until fully cooked and juicy.
Prepare the vegetables
Grill the zucchini slices in the air fryer or grill pan until lightly charred and tender.
Grill the red bell pepper strips with a pinch of salt and pepper until softened and smoky.
For the caramelized onion: sauté the thinly sliced red onion in a pan over medium-low heat with just a touch of olive oil and a pinch of salt, stirring occasionally, until soft, golden, and naturally sweet (about 10–12 minutes).
Assemble the bowl
Place the cooked penne pasta at the base of your serving plate.
Slice the grilled chicken and arrange it on top.
Add the grilled peppers, avocado slices, caramelized onion, and zucchini around the chicken.
Sprinkle feta cheese, pumpkin seeds, and fresh cilantro on top for garnish.
Serve warm and enjoy your protein-packed, nutrient-dense fitness meal!
Tip: You can replace the chicken with any other protein source of your choice (beef, eggs, tofu, soy, fish, shrimp, etc.).
Storage Tips
Chicken: Store grilled chicken separately in an airtight glass or BPA-free plastic container. It will keep well in the refrigerator for up to 3 days. For longer storage, freeze in portions using freezer-safe containers or zip bags for up to 2 months. Reheat gently in a skillet with a splash of water or in the microwave until warm.
Pasta: Cooked pasta should be stored in an airtight container in the refrigerator for 3–4 days. Toss lightly with a teaspoon of olive oil before storing to prevent sticking. It can also be frozen for up to 1 month. Reheat in the microwave or briefly boil in hot water to restore texture.
Grilled Veggies (zucchini, peppers, onion): Keep in a sealed glass container in the fridge for 3 days. Freezing is not recommended since they lose texture when thawed. Reheat in a non-stick pan over medium heat for the best flavor.
Avocado: Fresh avocado slices do not store well once cut—they brown quickly and lose flavor. For meal prep, add avocado fresh just before serving.
Fully Assembled Bowl: If stored already mixed, the meal keeps in the refrigerator for up to 2 days in an airtight container, but for best freshness, store ingredients separately and assemble just before eating.
⚡Tip: If meal prepping for the week, keep chicken, pasta, and veggies in separate containers and add avocado and garnishes (feta, pumpkin seeds, cilantro) right before serving for the freshest taste.
