Looking for meal prep ideas? This low-carb pasta meal prep recipe is for you

Want to try a tasty new meal prep recipe? This low carb creamy tomato carrot and prawn pasta should be your next meal at school, or work.

clock-circular-outline-lightPosted 15 Jan 2020
Looking for meal prep ideas? This low-carb pasta meal prep recipe is for you

Eating the same food for lunch each week is a recipe for disaster, and, having a varied diet doesn't require hours spent in the kitchen.

What if you had a meal prep recipe that can be made in less than 20 minutes, and still hits those macros?

This super tasty, easy to make low-carb pasta meal prep recipe will reignite your tastebuds, without sending your diet off track.

Low in carbohydrates and fat, with each serving having only 156 calories; this creamy tomato and carrot prawn pasta recipe is a low-calorie meal prep option that can fit in around your nutrition and training goals.

Love to get creative? This meal prep recipe is full of healthy vegetables, making it a delicious, flexible base for any meal, whichever protein source you decide to throw on top. And, if you want something a little more carb-heavy, switch out the zucchini noodles for regular noodles or pasta.

This meal prep recipe is freezable and reheat-able, too! Cook your meals in bulk and have your lunches sorted for the entire week - perfect for meals on-the-go, saving money at the school canteen or keeping your nutrition on point while at work.The Macros

156 Calories p/serving

  • Protein: 17g

  • Carbs: 18g

  • Fat: 3g

*recipe makes 8 servings

Creamy tomato and carrot prawn pasta meal prep recipe

Recipe Ingredients

Pasta Sauce:

  • 1 tbsp olive oil

  • 1/2 medium onion, diced into large pieces

  • 8 garlic cloves, minced

  • 8 medium carrots, diced into large pieces

  • 1 can diced tomatoes, or 10 medium tomatoes, quartered

  • 1/4 cup water

Optional: 1/2 cup cashews, soaked in water for 2-3 hours or boiling water for 15 minutes (optional, for even creamier pasta sauce)

Optional: salt, pepper, chilli flakes

To serve: Spiralized zucchini (about 10 zucchinis), 500g cooked prawns, halved cherry tomatoes

VEGAN? Not to worry, simply remove or replace the prawns from the ingredients. We recommend adding tofu or a variety of beans to help deliver a punch of protein in your meal prep.

Recipe Method

  1. Heat a non-stick pan on medium heat and add the olive oil. Once heated, add the garlic and cook until fragrant (~30 sec).

  2. Add the onions and cook for another 1-2 minutes, stirring frequently.

  3. Add the diced carrots and tomatoes. Saute for another 1-2 minutes, stirring frequently.

  4. Stir through 1/4 cup water. When the mixture starts boiling, turn down the heat to simmer and cover the pot. Let it simmer covered for about 15 minutes or until carrots are very tender.

  5. Empty the contents into a blender and puree until smooth. Drain and blend soaked cashews if using, and add them into the blender until completely pureed and the sauce becomes thick and creamy with no cashew pieces left.

  6. Add the zucchini to the pot and stir through the sauce until combined.

  7. Stir through cooked prawns until heated through. Season with salt, pepper and chilli flakes. Serve.

Here are some more meal prep recipe ideas for you to try...

Honey Sriracha Chicken - Vegan Meatball Sub - Peanut Butter Protein Bars

Give this recipe a go and let us know what you think in the comments below.

Recipe from Amy Lee; Follow her on Instagram or

GymsharkBy Gymshark