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This creamy Tuscan Chicken Pasta is packed with Italian flavors and tender chicken bites. Creamy, garlicky and so comforting, this pasta dish is perfect as a healthy weeknight dinner or as a quick lunch. It’s ready in just 30 minutes and meal-prep friendly!
This recipe caps off my series of Italian dishes. After Tuscan white bean soup, polenta, pastina and Lasagna with cottage cheese, it was time for some chicken. My girlfriend prefers her chicken creamy, especially if it comes in an Italian sauce – she loves my cottage cheese Alfredo. Looking for cozy dinner ideas, we decided to treat ourselves with a protein-packed Tuscan chicken pasta with sun dried tomatoes and spinach. It was so flavorful and satisfying that I had to share the recipe.
Why you will love this recipe
- Creamy and flavorful. With tender chicken and a garlic-infused sauce, my dish is a keeper. It tastes so delicious that anyone in your family will love it, kids and picky eaters included.
- Healthy and high protein. My version prepares Tuscan chicken pasta lighter and higher in protein, making it the ideal complete meal. It swaps heavy cream with low fat cream cheese and uses a small amount of oil. Further, you can easily make it dairy-free, gluten-free and lower in carbs.
- Quick and easy. This speedy pasta comes together in under 30 minutes with simple ingredients, making it the perfect dish for a quick weeknight dinner or lunch at work.
- Meal-prep friendly. Tuscan chicken penne store well. Prepare a large amount on the weekend and you’ll have lunches or dinners for the entire week.
What’s in Tuscan chicken pasta?
This healthy Tuscan chicken pasta recipe requires just a bunch of pantry staples. Here is a list of all ingredients, along with their details and substitutes. The precise quantities can be found in the recipe card at the bottom.
- Pasta. I recommend short pasta such as penne and rigatoni, gluten-free if necessary. For a healthier swap, use whole-grain noodles, chickpea pasta or lentil pasta.
- Chicken. Start with boneless and skinless chicken breast, preferably from free range chickens. It must be uncooked, so leftover or rotisserie chicken is not suitable.
- Olive oil. Extra virgin olive oil adds some healthy fats and plenty of flavor. Feel free to replace with avocado oil, seed oil or butter.
- Vegetables. Gather some garlic cloves, fresh baby spinach and sun-dried tomatoes. I highly recommend sun-dried tomatoes packed in oil, as they are more tender and flavorful. If you don’t have sun-dried tomatoes, use diced fresh tomatoes instead.
- Seasonings. Use Italian seasoning, smoked paprika, sea salt, black pepper and optionally some chili flakes for serving.
- Sauce ingredients. You’ll need a milk of your choice, dairy or dairy-free, and cream cheese. For a lighter dish I used unsweetened almond milk in combination with fat reduced cream cheese, but also whole milk or regular cream cheese work.
- Parmesan cheese. Adding Parmesan to the Tuscan pasta sauce creates a cheesy experience that you won’t be able to resist. Additionally, Parmesan cheese is packed with nutrients and protein.
How to make Tuscan chicken pasta from scratch
Step 1 – Cook pasta. Cook the pasta in salted boiling water according to package direction until al dente. Once cooked, drain and set aside. Make sure you drizzle it with olive oil so that the noodles won’t stick together.
Step 2 – Season chicken. Cut the chicken breast into cubes, then place them in a bowl. Season the meat with ½ tablespoon of olive oil, finely minced garlic cloves, Italian seasoning, smoked paprika, salt and pepper.
Step 3 – Cook chicken. Heat ½ tablespoon of olive oil in a large nonstick skillet. When it is hot, add seasoned chicken and cook on medium heat on both sides, until tender and flavorful.
Step 4 – Add veggies. Once the chicken is cooked, add to your skillet the sun-dried tomatoes chopped into chunks, the baby spinach and milk. Give it a stir, then cover with a lid and cook over medium heat for a couple of minutes, until the spinach is wilted.
Step 5 – Finish the sauce. Add to the skillet cream cheese and Parmesan cheese, then give it a good stir. Taste and adjust the sauce with more salt and pepper if necessary. Stir in the creamy chicken sauce your cooked pasta along with the remaining olive oil. Enjoy warm, with chili flakes and Parmesan on top.
Recipe variations
- Make it dairy-free. Use a plant-based cream cheese alternative and unsweetened dairy-free milk, such as almond, soy milk or oat milk. You can substitute the Parmesan with plant based grated cheese or nutritional yeast.
- Swap the meat. Change things up by using chicken thighs, shrimp, turkey, or Italian sausage in place of chicken breast. You can also combine them together, such as chicken and sausage.
- Reduce the carbs. Replace traditional pasta with low carb alternatives like shirataki noodles, or legume-based pasta. You can also reduce the pasta quantity and add more spinach or chicken to keep the dish filling while cutting down on carbs.
- Make it higher in protein. Swap regular pasta for lentil or chickpea pasta and double the chicken for a more filling fitness meal. The ideal post-workout lunch or dinner.
- Try it vegetarian. Substitute the chicken with firm tofu, either grilled or pan-fried. To add more flavor, marinate the tofu in garlic, Italian seasoning, and olive oil before cooking.
Chef tips
- Cook pasta until al dente. Avoid overcooking the pasta, it should be slightly firm to the bite since it will continue to cook when mixed with the sauce. Al dente pasta helps maintain the perfect texture.
- Make the most out of sun-dried tomatoes. Grill the chicken in the oil from the sun-dried tomatoes for a burst of savory flavor. Opt for sun-dried tomatoes packed in garlic-infused olive oil to elevate the dish with a rich, garlicky touch.
- Make it garlicky and extra creamy. Freshly minced garlic adds a more aromatic flavor that garlic powder can’t match. For an extra creamy sauce, stir in an additional spoonful of cream cheese. It makes the sauce irresistibly rich and satisfying.
- Finish with toppings. Just before serving, sprinkle some freshly grated Parmesan cheese and a pinch of chili flakes on top. This simple trick takes your pasta to the next level, giving it a delicious cheesy note.
Storage directions
Allow the creamy chicken pasta to cool completely before transferring any leftover to an airtight container. Store in the refrigerator for up to 4 days. To reheat, use the microwave for 1–2 minutes or warm it up in a skillet with a splash of olive oil and milk for a fresher taste and texture.
While freezing creamy pasta dishes isn’t ideal, it’s still an option for longer storage. If needed, freeze in a tightly sealed container for up to 3 months. When ready to enjoy, let leftovers thaw overnight in the fridge, then reheat gently in the microwave or in a skillet over medium heat.
More healthy pasta recipes
- Cajun chicken pasta
- Salmon pasta
- Cottage cheese Alfredo
- Leftover chicken pasta
- Tuna pasta salad
- Chicken spinach pasta
- Protein mac and cheese
- Pesto chicken pasta
Healthy Tuscan Chicken Pasta
Ingredients
- 10 oz (280 g) short pasta, penne or rigatoni recommended
- 1 ½ cup (650 g) boneless chicken breast
- 1 ½ tbsp olive oil
- 3 garlic cloves, finely minced
- 1 tsp Italian seasoning
- ½ tsp smoked paprika
- salt and pepper, to taste
- 2.5 oz (60 g) sun-dried tomatoes, packed in oil (drained and chopped)
- 3 cups (120 g) baby spinach
- ¾ cup (180 ml) milk of choice
- ½ cup (120 g) cream cheese, fat-reduced
- ⅓ cup (40 g) Parmesan cheese
- chili flakes, optional for serving
Instructions
- Cook pasta in salted boiling water according to package direction until al dente. Once cooked, drain and set aside. Make sure you drizzle it with olive oil so that pasta won't stick together.
- Cut chicken breast into cubes and place in a bowl. Season chicken with ½ tablespoon of olive oil, finely minced garlic, Italian seasoning, smoked paprika, salt and pepper.
- Heat ½ tablespoon of olive oil in a large nonstick skillet. When hot, add seasoned chicken and cook on both sides, until tender.
- Once the chicken is cooked, add to the skillet chopped sun-dried tomatoes, baby spinach and milk. Cover with a lid and cook over medium heat for a couple of minutes, until the spinach is wilted.
- Add to the skillet cream cheese and Parmesan cheese, then give it a good stir. Taste and adjust the sauce with more salt and pepper if necessary.
- Stir in the creamy chicken sauce the cooked pasta and the remaining olive oil.
- Serve warm with a sprinkle of Parmesan cheese and chili flakes on top, if you desired.
Really loved this recipe! It was so easy to make too ?
Hey Jade!
Thank you very much for your feedback, I highly appreciate it!! I am incredibly happy you liked.
Have a wonderful weekend,
Matteo☺️