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High Protein Pasta With Chicken Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired high protein pasta combines tender grilled chicken breast with whole wheat penne and a light tomato-herb sauce, delivering 32g of protein per serving. Designed for fitness-focused meals, it balances complex carbohydrates with lean poultry and fresh vegetables for sustained energy without excess calories.

Ingredients

• 400g (14 oz) whole wheat penne pasta
• 600g (1.3 lbs) boneless skinless chicken breast
• 400g (14 oz) canned San Marzano tomatoes
• 3 cloves garlic, minced
• 1 medium red bell pepper, diced
• 150g (5 oz) fresh spinach
• 2 tbsp (30 ml) extra virgin olive oil
• 1 tsp (5 g) dried oregano
• 0.5 tsp (2.5 g) dried basil
• 0.25 tsp (1.5 g) red pepper flakes
• 15g (0.5 oz) fresh parmesan cheese, grated
• 2 tsp (10 ml) balsamic vinegar
• Salt and black pepper to taste
• 1 liter (4 cups) water for pasta

Instructions

1. Season chicken breasts on both sides with salt, black pepper, and half the oregano. Heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering.

2. Place chicken in the hot skillet and cook for 6-7 minutes on the first side without moving, until golden brown.

3. Flip chicken and cook the second side for 5-6 minutes until internal temperature reaches 165°F (74°C). Transfer to a cutting board and tent with foil.

4. In the same skillet, add remaining 1 tbsp olive oil and sauté diced bell pepper for 3 minutes until softened, then add minced garlic and cook for 1 minute until fragrant.

5. Add canned tomatoes (crushed by hand), remaining oregano, basil, red pepper flakes, and balsamic vinegar. Simmer for 6-8 minutes, stirring occasionally, until sauce thickens slightly.

6. Bring salted water to a rolling boil in a large pot and cook penne according to package directions until al dente (typically 9-11 minutes). Reserve 120 ml (0.5 cup) pasta water before draining.

7. Stir fresh spinach into the tomato sauce and cook for 2 minutes until wilted, then add 60 ml (0.25 cup) reserved pasta water to reach desired consistency.

8. Slice the rested chicken breast against the grain into 1 cm (0.4 inch) strips.

9. Add drained pasta to the sauce and toss gently for 30 seconds to combine. If needed, add remaining reserved pasta water to achieve a light, silky coating.

10. Divide pasta between four bowls and top each with sliced chicken and 3.75g (1 tbsp) grated parmesan cheese. Serve immediately.

Substitutions

• Replace whole wheat penne with chickpea pasta for 38g protein per serving and lower glycemic index
• Substitute chicken breast with grilled lean turkey breast (100g serving) for virtually identical macros with slight flavor variation
• Use fresh basil and oregano (1 tbsp each) in place of dried herbs, added at the end of cooking for brighter flavor
• Swap canned tomatoes with 500g fresh ripe tomatoes, diced and cooked down for 12 minutes

Tips

• Do not skip the 2-minute resting period on the cutting board—it allows juices to redistribute and prevents a dry texture when sliced
• Reserve pasta water before draining; its starch creates a silky sauce that coats the penne evenly without additional oil
• Cook chicken to exactly 165°F internal temperature measured with a meat thermometer at the thickest part for juiciness; overcooking above 170°F dries it out
• Slice chicken against the grain by identifying the direction of the muscle fibers and cutting perpendicular to them for maximum tenderness

While pasta all pollo (pasta with chicken) is not a traditional ancient Italian dish, modern Italian cuisine embraces lean protein preparations that respect the foundation of simple, quality ingredients. This recipe honors Italian principles of letting fresh tomatoes and herbs shine while meeting contemporary nutritional expectations for balanced meals.

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