Chicken, Tomato, & Feta Lentil Pasta

A Comforting High-Protein Meal Prep to Keep You on Track

There’s something incredibly comforting about a warm, hearty bowl of pasta, especially when it’s packed with protein, flavour, and nourishment. I created this Chicken, Tomato, and Feta Lentil Pasta recipe as a way to bring together indulgence and nutrition in one easy meal prep dish.

We all know the struggle of staying on track with healthy eating while juggling busy schedules.

Some weeks, meal prep feels like a chore, and by Wednesday, takeout starts to look tempting.

That’s why I wanted to design a dish that not only fuels your body but also feels like a cosy, home-cooked meal you actually look forward to eating.

The inspiration for this dish came from my love of Mediterranean flavours, the combination of savoury chicken, tangy feta, and rich tomatoes simmered with garlic and oregano makes for a deeply satisfying bite. Instead of traditional pasta, I opted for lentil pasta, which adds extra fiber and plant-based protein while keeping the dish light yet filling.

What I love most about this recipe is how simple yet effective it is for meal prep.

It’s a one-pot wonder, meaning fewer dishes to wash (because, let’s be honest, nobody enjoys scrubbing pots all evening). And just before serving, a sprinkle of crumbled feta and fresh parsley adds the perfect finishing touch.

Try it this week, and let me know how it fuels your goals, whether that’s staying on track with nutrition, hitting your protein targets, or simply enjoying a comforting, healthy meal at the end of a long day.

Chicken, Tomato, & Feta Lentil Pasta

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Yield: 5

Author: Rachel Aust

Prep time: 10 MinCook time: 20 MinInactive time: 10 MinTotal time: 40 Min

This Mediterranean-inspired Chicken, Tomato, and Feta Lentil Pasta is a high-protein, nutrient-dense meal prep option that’s both comforting and satisfying. Made with lean chicken breast, fibre-rich lentil pasta, and tangy feta, this dish is packed with flavour while keeping your macros balanced, making it a perfect easy weeknight dinner or meal prep staple. With just one pot and under 40 minutes, you can have a delicious, protein-packed dish ready for the week!

Ingredients

• 600 grams Chicken Breast
• 200g (raw weight) lentil pasta
• 2.5 cups salt reduced chicken stock
• 2.5 tbsp olive oil
• 2 x 260g tins of canned peeled tomatoes
• 2 capsicum (red and/or yellow, also called bell peppers), sliced or diced
• 1/2 brown onion
• 4-6 garlic cloves, minced
• 2 tbsp dried oregano
• 1 tsp paprika (not smoked)
• 1 tsp dried coriander
• Salt & black pepper (to taste)
• Juice of 1/2 a lemon
• 75g feta (to serve)
• Fresh parsley (to serve)

Instructions

1. Pat chicken dry and season with salt, pepper, oregano, paprika, dried coriander and lemon juice in a bowl. Allow to sit for 5-10 mins.
2. Heat a large heavy-based pot or dutch oven on the stove and add 1.5 tbsp olive oil at a medium-high heat until it simmers.
3. Add chicken and cook for about 4-5 mins each side until browned. Remove and place on a plate.
4. Now sear the capsicum in the same pot for a few minutes, remove and place with the chicken.
5. Add your extra 1 tbsp of olive oil to the pot and cook onions, stirring for 2-3 mins. Add garlic and tomatoes, broth, salt and stir well. Bring to a boil and then add in your lentil pasta.
6. Now place the chicken and capsicum back into the pot. Allow to cook for 15-20 minutes on a low heat until the pasta has absorbed most of the liquid.
7. Before serving, to get most accurate macros, remove the chicken. Weigh the total amount of the pasta mixture and divide by 5 and put in containers
8. Shred the chicken with 2 forks and weigh/divide the chicken.
9. Top each container with 15g of feta and some parsley.

Nutrition Facts

Calories

462

Fat (grams)

15.6 g

Sat. Fat (grams)

4 g

Carbs (grams)

35.3 g

Fiber (grams)

3.6 g

Sugar (grams)

4.2 g

Protein (grams)

43.4 g

Sodium (milligrams)

937 mg

Cholesterol (grams)

60 mg

While I do my best to calculate the nutritional information these figures should be considered estimates only.

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Hey there, I’m Rachel!

NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH

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