High Protein Chicken Pasta

Name: High Protein Chicken Pasta
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 250g whole grain pasta; 300g chicken breast, diced; 2 tablespoons olive oil; 3 cloves garlic, minced; 1 can diced tomatoes (400g); 1 teaspoon dried oregano; Salt and pepper to taste; Fresh basil for garnish (optional)

Highlighted under: Everyday Healthy Meals Favorites

I love whipping up meals that not only taste great but also fuel my body, and this High Protein Chicken Pasta does just that! Packed with lean chicken breast and paired with whole grain pasta, it’s a dish that keeps me energized throughout the day. The simple yet flavorful sauce brings everything together without overwhelming the palate. Whether I’m meal prepping for the week or cooking for a quick dinner, this recipe is a go-to that never disappoints. Plus, it’s so quick to make—perfect for busy weeknights!

Created by

Lauren Mitchell

Last updated on 2026-02-01T23:33:36.373Z

When I first made this High Protein Chicken Pasta, I was surprised at how quickly it came together. I initially thought getting that protein-packed meal would take longer, but using a pressure cooker for the chicken really cut down the time. The chicken is tender and juicy, and by finishing it in the pasta sauce, it absorbs all those tasty flavors.

One of my key tips is to use whole grain pasta, as it adds not only nutritional value but also a delightful nutty flavor. This combination keeps me satisfied longer, making it perfect for busy weeks when I need a hearty meal that’s still healthy!

Why You Will Love This Recipe
High protein content to fuel your workouts
Quick and easy preparation, perfect for busy nights
Flavorful sauce that complements the chicken perfectly

Technique Tips for Perfectly Cooked Pasta

Getting the pasta just right is crucial for the overall texture of the dish. For whole grain pasta, it's best to cook it until al dente, which means it should still have a bit of firmness when bitten. Follow the package instructions carefully, but start checking a couple of minutes before the suggested cooking time to ensure you don’t overcook it. Once drained, it's important to toss the pasta with a little olive oil to prevent it from sticking together while you prepare the chicken and sauce.

When boiling the water for pasta, make sure to salt it adequately—this enhances the flavor of the pasta itself. Aim for about 1 tablespoon of salt per gallon of water. A common mistake is to skip this step, which can lead to bland pasta. If you're concerned about sodium intake, you might consider using unsalted or low-sodium chicken broth instead of regular water for added flavor without excess salt.

Smart Ingredient Substitutions

If you're aiming for a lower-calorie option, consider substituting the lean chicken breast with turkey breast, which has a similar texture and flavor while being slightly leaner. Alternatively, for a vegetarian version, chickpeas or lentils can serve as excellent protein sources. Just be sure to adjust cooking times accordingly, as these alternatives will not need the same browning time as chicken. Canned chickpeas only require heating through, making it a quick swap that still provides the needed protein punch.

For the sauce, if fresh tomatoes are in season, feel free to use diced fresh tomatoes instead of canned. Just keep in mind that fresh tomatoes may need a longer cooking time to break down and meld with the other flavors. You can also add vegetables like spinach, zucchini, or bell peppers, which will enhance the nutritional content of the dish while adding color and variety.

Ingredients

Gather the following ingredients to make the High Protein Chicken Pasta:

Ingredients

250g whole grain pasta
300g chicken breast, diced
2 tablespoons olive oil
3 cloves garlic, minced
1 can diced tomatoes (400g)
1 teaspoon dried oregano
Salt and pepper to taste
Fresh basil for garnish (optional)

Make sure to have all ingredients prepped before starting the cooking process for a seamless experience!

Instructions

Follow these steps to prepare your High Protein Chicken Pasta:

Cook the Pasta

In a large pot, bring salted water to a boil. Add the whole grain pasta and cook according to package instructions until al dente. Drain and set aside.

Sauté the Chicken

In a large skillet, heat the olive oil over medium heat. Add the diced chicken and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.

Add Garlic and Tomatoes

Stir in the minced garlic and cook for an additional minute. Then add the diced tomatoes and oregano, stirring to combine. Let simmer for 5 minutes.

Combine Pasta and Sauce

Toss the drained pasta into the skillet with the chicken and sauce, mixing to ensure all the pasta is well-coated. Cook for another 2-3 minutes to let the flavors meld.

Serve

Garnish with fresh basil if desired and serve hot. Enjoy your delicious and protein-packed meal!

Voila! Your High Protein Chicken Pasta is ready to serve. Enjoy it with a side salad for a balanced meal!

Pro Tips

Feel free to add vegetables like spinach or bell peppers for extra nutrients and flavor. You can also substitute chicken with turkey or tofu for a different twist.

Make-Ahead and Storage Tips

This High Protein Chicken Pasta is fantastic for meal prepping. You can prepare the chicken and sauce in advance, storing them separately from the pasta. The cooked pasta can be kept in the fridge for about 3-5 days. When ready to eat, just combine everything in a skillet over medium heat until warmed through. If the pasta has absorbed too much moisture, consider adding a splash of water or broth to loosen it up during reheating.

If you're looking to freeze the dish, cook the chicken and sauce and then allow it to cool before placing it in an airtight container. While cooked pasta can be frozen, it can become mushy upon reheating. For best results, I recommend freezing the sauce separately and preparing fresh pasta when you're ready to enjoy the meal again.

Variations to Spice Things Up

To create an even bolder flavor profile, consider adding a splash of balsamic vinegar or a pinch of red pepper flakes when you add the tomatoes and oregano. This will introduce a lovely acidity and warmth that enhances the overall taste. You might also experiment by throwing in some olives or capers for an added briny note that can elevate your dish.

If you're a fan of cheese, a sprinkle of Parmesan or feta on top just before serving can add a rich, savory element. You can also incorporate freshly grated lemon zest right before serving to brighten the flavors, making the dish feel lighter and fresher. Each of these variations allows you to customize the dish to fit your palate while maintaining the high protein profile.

Questions About Recipes

→ Can I meal prep this dish?

Absolutely! This pasta holds up well in the fridge for up to 4 days. Just reheat it in the microwave before serving.

→ Can I freeze leftovers?

Yes, you can freeze any leftovers. Just ensure they are stored in an airtight container, and they will be good for up to 3 months.

→ What can I substitute for chicken?

You can use turkey, shrimp, or even a plant-based protein like tofu or tempeh as a substitute.

→ How can I make this dish spicier?

Add red pepper flakes or diced jalapeños to the sauce for an extra kick.