One Pot Chili Pasta
This One Pot Chili Pasta delivers 29g protein and 580 calories per serving across 9 batched portions. Cooks entirely on the stovetop in quick prep time, eliminating multiple dishes and cleanup during your weekly meal prep session. The high volume makes this an efficient choice for stretching your protein budget across more meals.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(120g)
- •80/20 Ground Beef(227g)
- •Flour, All-Purpose, White(30g)
- •Chili powder(30g)
- •Tomato Sauce(425g)
- •Canned Diced Tomatoes(425g)
- •Beans, Black, Canned, Drained(425g)
- •Beans, Kidney, Canned, Drained(425g)
- •Corn, Sweet, Frozen(240g)
- •Pasta, Macaroni (Elbow), White, Dry(480g)
- •Low Sodium Beef Broth(480g)
- •Mexican Blend Cheese(240g)
Instructions
- 1Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat for 1-2 minutes, or until soft and transparent. Add the ground beef and continue to stir and cook until it is fully browned. If using a high fat ground beef, drain off the excessive after it is browned.
- 2Add the flour and chili powder to the pot and stir to coat the meat. Continue to stir and cook the coated meat for 1-2 minutes more. The flour and chili powder may coat the bottom of the pot, but that's okay. Just be careful to not let it burn.
- 3Drain and rinse the black and kidney beans. Add the beans, tomato sauce, diced tomato, and corn kernels to the pot. Stir well and dissolve the flour/chili powder mixture from the bottom of the pot.
- 4Add the dry macaroni and two cups of beef broth to the pot and stir to combine. Place a lid on top, turn the heat up to high, and let the pot come to a boil. Once it reaches a boil, give it a quick stir to loosen any pasta stuck to the bottom of the pot, replace the lid, and turn the heat down to medium-low. Let the pot simmer on medium-low for about 15 minutes, or until the pasta is soft and has absorbed most of the liquid. Stir the pot one or two times during the 15 minutes to loosen any pasta stuck to the bottom.
- 5Once the pasta is fully cooked, turn the heat off and add the cheese. Stir the cheese into the pasta until it has melted in and become slightly creamy. Serve hot.
Nutrition — Per Serving
580
calories
29g
protein
18g
fat
- Carbohydrates
- 78g
- Saturated fat
- 7.5g
- Sodium
- 843 mg
- Dietary fiber
- 8.2g
9 servings per batch · ~396g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Chili Pasta have per serving?
Each serving provides 29g of protein and 580 calories, with 18g fat and 78g carbs. The chili base delivers decent protein while keeping individual servings balanced across 9 total portions.
How long does One Pot Chili Pasta take to prep?
Total cook time is under 20 minutes in a single pot, and the recipe batch-preps 9 servings at once. This high yield makes it one of the most efficient options for weekly meal prep when you need multiple servings.
Is One Pot Chili Pasta good for muscle gain?
At 29g protein per serving, this recipe works as a component in a muscle gain diet rather than a complete standalone meal — you'd likely combine it with additional protein sources to hit daily targets. The 78g carbs per serving and 580 calories make it substantial enough for post-workout meals when paired with lean protein.
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