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Healthy Pasta Bake Meal Prep | Cheesy Pasta Bake 4-Ways

Healthy Pasta Bake Meal Prep | Cheesy Pasta Bake 4-Ways
Jennifer Blow
Editor & Qualified Nutritionist6 years ago
View Jennifer Blow's profile

Liven up your lunches with this 4-in-1 healthy pasta bake recipe.

For this healthy pasta bake recipe, our key ingredient is High-Protein Cheese, which contains 37g protein and only 2g fat per 100g.

Check out the video below!


Cheese sauce:

  • 40g Coconut Oil
  • 40g flour
  • 500ml hot milk
  • 100g High Protein Cheese
  • 1 tsp. sea salt
  • 1 tsp. black pepper

1. Chicken & Broccoli Bake Ingredients

  • 90g wholemeal penne pasta (cooked)
  • 1 chicken breast (cooked and cubed)
  • 100g broccoli florets (cooked)
  • 2 cloves garlic (peeled and chopped)
  • 3-4 sundried tomatoes
  • 25g High Protein Cheese

Macros (including cheese sauce):       Calories: 590       Protein: 63g        Fat: 15g       Carbs: 50g

2. Mac & Cauliflower Cheese Bake Ingredients

  • 90g macaroni pasta (cooked)
  • 100g cauliflower florets (cooked)
  • 1 tsp. mustard powder
  • 25g High Protein Cheese

Macros (including cheese sauce):       Calories: 576       Protein: 30g        Fat: 5g       Carbs: 59g

3. Tuna Pasta Bake Ingredients

  • 90g wholemeal fusilli pasta (cooked)
  • 1 small tin tuna
  • 25g frozen peas
  • 25g tinned or frozen sweetcorn
  • 25g High Protein Cheese

Macros (including cheese sauce):       Calories: 495       Protein: 41g        Fat: 18g       Carbs: 52g

4. Bacon & Onion Pasta Bake Ingredients

  • 90g wholemeal penne pasta (cooked)
  • 2 rashers smoked back bacon
  • ¼ red onion
  • 25g High Protein Cheese

Macros (including cheese sauce):       Calories: 499       Protein: 37g        Fat: 24g       Carbs: 38g


To make the protein cheese sauce:

1. Melt the coconut oil in a large frying pan on a medium heat. Once melted, add the flour and stir for around a minute.

2. Next, slowly add the hot milk, bit by bit while whisking, until the sauce had thickened. Once thickened, stir through the Protein Cheese and season with salt and pepper. Remove from the heat and set aside.

To make the rest:

3. Now make up the foil in which your pasta bakes will sit on the baking tray. Tear off a large piece of aluminium foil, fold it over, and press it into the Tupperware box you’re going to use to store your meals, so that it’s almost identical in shape. Do this with four pieces of foil, so that they fit on a single baking tray (you might need to use two trays if your boxes are large).

4. Now it’s time to assemble your cheesy pasta bakes! Add each set of ingredients to each foil box and divide the cheese sauce amongst them. Sprinkle more Protein Cheese over each, then bake at 180°C for 15 minutes.

5. Remove from the oven and pour into separate Tupperware boxes. Cover, allow to cool and refrigerate.

6. To reheat, microwave for 3-4 minutes on full power or until piping hot.



Jennifer Blow
Editor & Qualified Nutritionist
View Jennifer Blow's profile

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.