This healthy chicken pasta dish is a fantastic option for busy weeknights and a smart choice for meal prepping.

Healthy Chicken Pasta for Family Dinners: High Protein Meal Prep Ideas 16

It’s packed with flavor, easy to prepare, and ensures you’re getting a satisfying, protein-rich meal without a lot of fuss. Each serving provides about 35 grams of protein.

This recipe offers a delicious and healthy way to incorporate more protein into your family dinners, making healthy eating both enjoyable and convenient.

What You’ll Love About This Quick And Easy Recipe
Everything You Need To Make This Recipe Without Stress
Time Needed From Start To Finish
How To Make It Step By Step With Visual Cues
Easy Variations And Serving Ideas That Fit Real Life
Common Slip-Ups And How To Avoid Them
How To Store It And Make It Ahead Without Ruining Texture

What You’ll Love About This Quick And Easy Recipe

This healthy chicken pasta recipe is a true winner for anyone looking for a nutritious and delicious meal that doesn’t require hours in the kitchen. It’s perfect for families because it uses familiar ingredients and flavors that even picky eaters tend to enjoy. The high protein content keeps everyone feeling full and energized, making it an excellent choice for a weeknight dinner after a long day or a hearty lunch to power through the afternoon. It also shines as a meal prep option, as it reheats beautifully, providing healthy, ready-to-eat meals throughout the week. You can serve it as a complete meal on its own, or pair it with a simple side salad for added freshness.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients for this healthy chicken pasta is straightforward, focusing on fresh, wholesome items that are easy to find at any grocery store. This recipe is designed to be accessible, so you won’t need any specialty items.

INGREDIENTS:

1 pound boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
Salt and black pepper to taste
12 ounces whole wheat pasta (penne, rotini, or fettuccine work well)
1 tablespoon olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 (14.5 ounce) can diced tomatoes, undrained
1 (15 ounce) can tomato sauce
1/2 cup chicken broth
1/2 cup fresh spinach, roughly chopped
1/4 cup grated Parmesan cheese, plus more for serving
Fresh basil or parsley for garnish (optional)

For simple substitutions, you can easily swap boneless, skinless chicken thighs for the breasts if you prefer. If whole wheat pasta isn’t your preference, any regular pasta will work just as well, though the whole wheat option adds more fiber. Feel free to use a different type of canned tomato, such as crushed tomatoes, if that’s what you have on hand. For a dairy-free option, nutritional yeast can be used in place of Parmesan cheese, or simply omit it.

Time Needed From Start To Finish

This recipe is designed for efficiency, getting a healthy and satisfying meal on the table without a lengthy commitment.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes

This timeline makes it a perfect choice for those evenings when you need a quick yet nutritious dinner solution, or for a productive meal prep session.

How To Make It Step By Step With Visual Cues

Follow these clear steps to create your delicious and healthy chicken pasta. The process is designed to be simple, even for beginner cooks.

Prepare the Chicken: Start by patting the chicken breasts dry with paper towels. Cut them into 1-inch bite-sized pieces. In a medium bowl, toss the chicken pieces with 1 tablespoon of olive oil, Italian seasoning, garlic powder, salt, and pepper until evenly coated. This ensures every piece is flavorful.
Cook the Chicken: Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the seasoned chicken pieces and cook for 5-7 minutes, stirring occasionally, until they are golden brown and cooked through. The internal temperature should reach 165°F (74°C). Remove the cooked chicken from the skillet and set it aside on a plate.
Boil the Pasta: While the chicken cooks, bring a large pot of salted water to a rolling boil. Add the whole wheat pasta and cook according to package directions until al dente. This usually takes about 8-10 minutes. Before draining, reserve about 1/2 cup of the pasta cooking water. Drain the pasta and set aside.
Sauté Aromatics: In the same skillet used for the chicken, add the chopped onion and cook over medium heat for 3-4 minutes, until it softens and becomes translucent. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it. The aroma will fill your kitchen!
Simmer the Sauce: Pour in the diced tomatoes (undrained), tomato sauce, and chicken broth. Stir everything together and bring the mixture to a gentle simmer. Let it cook for about 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly. If the sauce seems too thick, add a splash of the reserved pasta water.
Combine and Finish: Return the cooked chicken to the skillet with the sauce. Add the chopped fresh spinach and stir until it wilts, which should only take a minute or two. Finally, add the drained pasta to the skillet and toss everything together until the pasta is thoroughly coated in the sauce. Stir in the grated Parmesan cheese until melted and creamy.
Serve Warm: Taste and adjust seasonings if needed. Serve the healthy chicken pasta immediately, garnished with fresh basil or parsley and an extra sprinkle of Parmesan cheese, if desired.

Easy Variations And Serving Ideas That Fit Real Life

This healthy chicken pasta is incredibly versatile, making it easy to adapt to different tastes and occasions.

Kid-Friendly Twists: For younger palates, you can use smaller pasta shapes like elbow macaroni or mini shells. If your kids aren’t keen on spinach, try finely chopping it or substituting it with other mild vegetables like peas or corn. A little extra Parmesan cheese always helps!
Vegetable Boost: Feel free to add more vegetables to the sauce. Sautéed bell peppers, zucchini, mushrooms, or even a handful of frozen mixed vegetables can be stirred in with the diced tomatoes to boost the nutritional content and add more texture.
Spice It Up: If you enjoy a little heat, add a pinch of red pepper flakes to the sauce along with the garlic.
Creamy Indulgence: For a slightly creamier sauce without adding heavy cream, stir in a tablespoon or two of cream cheese or a splash of milk (dairy or non-dairy) at the end.
Serving Suggestions: This pasta is a complete meal on its own, but it pairs wonderfully with a simple green salad dressed with a light vinaigrette. A side of crusty whole-grain bread is also great for soaking up any extra sauce. For a more elegant presentation, serve in shallow bowls with a sprig of fresh basil.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Knowing what to watch out for will help you achieve perfect results every time.

Overcooking the Chicken: Chicken breasts can dry out quickly if cooked too long. Cook them just until they are no longer pink in the center and reach an internal temperature of 165°F (74°C). Removing them from the pan as soon as they’re done and adding them back to the sauce at the very end helps keep them tender.
Mushy Pasta: Overcooked pasta is a common issue. Always cook pasta according to the package directions, aiming for al dente – meaning it’s firm to the bite. Since it will continue to cook slightly when tossed with the hot sauce, err on the side of slightly undercooking it.
Bland Sauce: Don’t skip seasoning the chicken and the sauce. Taste the sauce before adding the pasta and adjust salt, pepper, and Italian seasoning as needed. The reserved pasta water is also key for achieving the right sauce consistency and helping it cling to the pasta.
Garlic Burn: Garlic can burn quickly, turning bitter. Add it to the pan after the onions have softened and cook for only about a minute until fragrant. Keep an eye on it!
Dry Pasta Dish: If your pasta dish seems dry after mixing, don’t hesitate to add a little more of the reserved pasta cooking water, a splash of chicken broth, or even a bit of olive oil to loosen it up and create a more cohesive sauce.

How To Store It And Make It Ahead Without Ruining Texture

This healthy chicken pasta is an excellent candidate for meal prep and stores beautifully, making your weeknights much easier.

Storing Leftovers: Allow the pasta to cool completely before transferring it to airtight containers. It will keep well in the refrigerator for up to 3-4 days.
Making Ahead: You can prepare the chicken and the sauce components separately ahead of time. Cook the chicken and store it in an airtight container. Make the sauce and store it separately. When ready to serve, cook the pasta fresh, then combine the warmed chicken and sauce with the hot pasta. This method helps maintain the best texture for the pasta.
Reheating: For individual servings, reheat in the microwave for 1-2 minutes, stirring halfway through, until heated through. If

FAQs

Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
Can I adjust sweetness? Yes—add more or less sweetener to taste.
Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.