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Cosy, creamy one pot Tuscan chicken pasta (high protein), perfect for autumn evenings

  • Writer: MacroMate
    MacroMate
  • Oct 14
  • 2 min read

As the autumn chill sets in and you're craving something warm and satisfying, this One Pot Tuscan Chicken Pasta is the answer. It's the kind of meal that feels like a cosy hug – creamy, packed with flavour, and best of all, it comes together in just one pot.


This recipe makes it easy to hit your protein goals without sacrificing taste. With 41g of protein per serving, tender chicken, sun-dried tomatoes, and a luscious parmesan sauce, it's comfort food that fuels your body and keeps you warm on cold nights. Plus, the whole wheat pasta and spinach add a nutritious boost that makes this dish as wholesome as it is delicious.


Whether you're meal prepping for the week or cooking dinner for two, this Tuscan-inspired pasta is easy, satisfying, and clean-up is a breeze. 




Easy

Serves 2

Prep: 10 mins

Cook: 30 mins


Nutrition


Portion: 1

Calories: 485 kcal

Protein: 41g

Carbs: 52g

Fat: 11g

Sugar 8g


Ingredients for One Pot Tuscan Chicken Pasta (High Protein)


  • 350g boneless, skinless chicken

  • 1 tablespoon olive oil

  • 1 small onion (finely diced)

  • 3 cloves garlic (minced)

  • 150g sun-dried tomatoes (drained, if in oil)

  • 120g baby spinach

  • 200g whole wheat penne pasta

  • 600ml low-sodium chicken broth

  • 100ml skim milk

  • 50g grated Parmesan cheese

  • 1 teaspoon dried Italian herbs

  • 0.5 teaspoon black pepper

  • 0.25 teaspoon salt

  • 0.5 crushed red pepper flakes (optional)


Directions

Step 1


Dice chicken breast into bite-sized pieces. Season lightly with salt and black pepper.

Step 2


Heat olive oil in a large pot over medium-high heat. Add chicken and sear until lightly golden (about 5 minutes). Remove chicken and set aside.

Step 3


In the same pot, add finely diced onion and cook for 2-3 minutes until softened. Add minced garlic and stir for 1 minute until fragrant.

Step 4


Add sun-dried tomatoes, dried Italian herbs, and red pepper flakes (if using). Stir for 1 minute.

Step 5


Add uncooked pasta, chicken broth, and skim milk to the pot. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook for 10-12 minutes, stirring occasionally, until pasta is al dente.

Step 6


Return the cooked chicken and any juice to the pot. Add spinach and cook for 2-3 minutes until wilted.

Step 7


Stir in grated parmesan cheese until melted and sauce is creamy. Taste and adjust seasoning if needed.

Step 8


Serve hot, garnished with additional Parmesan if desired.


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