Description
A high-protein, creamy chicken pasta recipe perfect for weeknight dinners and meal prep. Packed with flavor and nutrients to help you build muscle.
Ingredients
Scale
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 8 ounces whole wheat pasta (penne, rotini, or farfalle work well)
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 ½ cups low-sodium chicken broth
- ½ cup unsweetened almond milk (or milk of choice)
- ¼ cup grated Parmesan cheese
- 2 tablespoons plain Greek yogurt (full-fat or 2% recommended for creaminess)
- 1 teaspoon dried Italian seasoning
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper, or to taste
- Optional: Red pepper flakes for a touch of heat
- Optional: Fresh parsley or chives, chopped, for garnish
- Optional: 1 cup steamed broccoli florets or other cooked vegetables
Instructions
- 1. Cook the pasta: Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions until al dente. Reserve about ½ cup of the pasta water before draining. Drain the pasta and set aside.
- 2. Cook the chicken: While the pasta is cooking, heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken pieces and season with salt and pepper. Cook for about 5-7 minutes, or until browned and cooked through. Remove the chicken from the skillet and set aside.
- 3. Sauté aromatics: In the same skillet, reduce the heat to medium. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- 4. Build the sauce: Pour in the chicken broth and almond milk. Bring the mixture to a simmer, scraping up any browned bits from the bottom of the skillet. Stir in the Italian seasoning, salt, and pepper.
- 5. Thicken the sauce: Reduce the heat to low and let the sauce simmer gently for about 5 minutes to allow the flavors to meld. In a small bowl, whisk together the grated Parmesan cheese and Greek yogurt until smooth. Gradually whisk this mixture into the simmering sauce until well combined and the sauce begins to thicken. If the sauce seems too thick, you can add a tablespoon or two of the reserved pasta water or a splash more almond milk.
- 6. Combine everything: Return the cooked chicken to the skillet. Add the drained pasta and any optional cooked vegetables, like steamed broccoli. Toss everything together gently to coat the pasta and chicken evenly with the creamy sauce.
- 7. Adjust seasoning: Taste the pasta and adjust salt and pepper as needed. If you like a little heat, stir in a pinch of red pepper flakes.
- 8. Serve or portion: If serving immediately, garnish with fresh parsley or chives. If meal prepping, divide the pasta into airtight containers for later.
Notes
Store in airtight containers in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop, adding a splash of liquid if needed. Freeze for longer storage (2-3 months), thawing overnight before reheating.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner / Lunch
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 5g
- Sodium: 400mg
- Fat: 15g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 35g