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Low-Cal Pizza Chicken Penne Bowls with Broccoli

A meaty, cheesy, saucy, protein packed masterpiece!
Course Main Course
Cuisine American, Italian
Keyword lightened up recipe, low calorie, low fat, macro friendly, meal prep, pasta, pizza, pizza chicken, weight loss food
Servings 8 bowls
Calories 383kcal


  • Meal Prep Containers
  • Cookie Sheet
  • Skillet
  • Cutting Board
  • Knife
  • Food Scale (optional)


For the Pasta:

  • 4 servings penne pasta (typically 3 cups or 8 oz/448g)
  • 16 oz frozen, steam-in-bag broccoli florets (any non-potato veggie will do really. Prepper's choice.)

For the Chicken:

  • 3 large boneless skinless chicken breasts, trimmed (~28 oz trimmed)
  • 1/2 tbsp extra virgin olive oil
  • 1 tbsp dried oregano

Pizza Toppings:

  • 4 slices bacon (~80 cal per 2 slices)
  • 8 slices Canadian bacon
  • 32 slices turkey pepperoni
  • 1 whole yellow bell pepper, sliced
  • 1 whole green bell pepper, sliced
  • 1 sm-med red onion, sliced
  • 2 large jalapeno peppers, sliced (optional)
  • 3.8 oz canned sliced black olives, drained (optional)
  • 8 oz fresh, sliced white mushrooms (optional)
  • 24 oz jar marinara sauce (50 cal/serving)
  • 1 cup fat free shredded mozzarella cheese
  • 4 servings jarred, sliced pepperoncini peppers
  • crushed red pepper flakes, to taste (optional)


  • Preheat oven to 350F and heat up the grill.
  • Note: You'll want to overlap your ingredients' cook times. Ex: start water boiling for pasta and microwaving broccoli while you trim the chicken breasts. While the pasta boils and the chicken is on the grill, fry the bacon on the stove while the Canadian bacon and pepperoni is crisping in the oven.

For the Chicken:

  • Trim chicken breasts and fillet them open for faster grilling. Put trimmed, filleted breasts in a plastic bag with olive oil and oregano. Gently shake/smoosh around in bag to completely cover the meat with oil and seasoning. Grill until cooked through, approximately 10-12 min per side, and let rest.

For the Pasta:

  • Cook penne per package instructions. Drain and divide evenly between 8 meal prep containers.
  • Microwave broccoli per package instructions. Drain and divide evenly between 8 meal prep containers.

For the Pizza Toppings:

  • Fry bacon. Lay cooked slices on a paper towel lined plate and let cool. Discard grease and wipe out your pan for later use.
  • Lay Canadian bacon slices and pepperoni slices out on a parchment paper lined cookie sheet and cook in preheated oven until slightly crispy. THIS IS OPTIONAL, THEY ARE BOTH PRE-COOKED MEATS, SO THIS IS ONLY TO CRISP THEM UP A BIT.
  • Saute the sliced peppers, onion, jalapenos, and mushrooms in a spritz of cooking spray until tender-crisp. THIS IS OPTIONAL. If you're fine with raw veggies, just slice em and toss em into your meal prep bowls.

Put it all Together:

  • Dice grilled chicken and bacon into bite-sized pieces, cut canadian bacon into quarters.
  • Divide chicken evenly between the 8 meal-prep containers containing penne and broccoli. Top bowls evenly with bacon, Canadian bacon, pepperoni, and sauteed veggies (and sliced olives, if desired)
  • Top each bowl with marinara sauce, dividing the jar evenly between the 8 containers. Finally, top with cheese, sliced pepperoncini peppers, and crushed red pepper flakes (if desired).
  • Store in the fridge, and reheat in the microwave at mealtime.