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My healthy pasta recipe features juicy sliced chicken breast and sun-dried tomatoes in a tangy Dijon cream sauce tossed through al dente noodles. It’s a weeknight dinner that doubles as meal prep!
When it comes to meal prepping or wanting to feed my family something nourishing and wholesome, I turn to one of my healthy pasta recipes.
But not just any pasta recipe, THIS healthy one-pot pasta recipe. It’s got everything: hearty protein, a few fiber-rich veggies, pasta (obviously), and a creamy, tangy sauce to keep things interesting. It tastes just as good the next day and cooks up in just 15 minutes.
Table of Contents
Why I love this recipe
- Easy to customize. Swap the protein, use high-fiber pasta, or add extra veggies to give it a nutritional boost. There are no bad ideas.
- Quick to make. Boil, cook, and combine.
- Enjoy it hot or cold. When I’m making it fresh, I prefer warm pasta, but when I’m taking it to go, it tastes just as good cold.
- Super filling. Especially if you use whole wheat pasta and all the fix-ins.
If you want more healthy pasta recipes, try my protein pasta, low calorie pasta, cottage cheese alfredo, protein mac and cheese, and cottage cheese pasta sauce next.
★★★★★ REVIEW
“I made this today. Even my four-year-old grandson loved it! I didn’t have penne, so I used small shell macaroni. Absolutely delicious! And very simple to make which I needed quick and easy.” – Diane S
Key Ingredients
- Penne pasta. Any pasta works, but I find penne pasta holds onto the sauce the best. Use regular, whole wheat, or gluten-free chickpea pasta. If you want to amp up the health factor even more, you can use fiber-enriched or protein-enriched pasta.
- Olive oil. For flavor and heart-healthy fats.
- Garlic cloves. Freshly minced.
- Chicken breast. For protein. To save time, use a store-bought rotisserie chicken instead or make my Instant Pot shredded chicken instead.
- Italian seasoning. Complements the other flavors.
- Salt and black pepper. To taste.
- Parmesan cheese. I prefer freshly grated cheese because it has the freshest flavor, but the pre-shredded stuff is fine.
- Low-fat cream. Adds creaminess without excessive fat. Light cream cheese or dairy-free cream also works.
- Dijon mustard. Adds a subtle tanginess and bright flavor to the pasta sauce.
- Sun dried tomatoes. Finely chopped. I prefer using ones packed in oil, but you can use ones packed in water.
- Baby spinach. For fiber and color.
- Lemon juice. Balances out the other flavors.
How to make healthy one pot pasta
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1- Boil the pasta in a large pot or Dutch oven. Drain and reserve ½ cup of the pasta water.
Step 2- Heat oil in a skillet. Sauté garlic until fragrant, then add chicken and seasonings. Cook until no longer pink, stir in ¼ cup parmesan, then remove chicken.
Step 3- Add pasta and ¼ cup pasta water to the skillet. Once simmering, stir in remaining parmesan, cream, mustard, and spinach.
Step 4- Once it’s thickened, add the chicken back, along with the tomatoes. Simmer for 5 minutes.
Healthy pasta variations
- Cook the pasta in chicken broth. For more flavor.
- Swap the protein. I’ve successfully made it with smoked salmon, ground beef, ground turkey, or chicken sausage.
- Add extra vegetables, like sliced bell peppers, yellow onion, zucchini, mushrooms, or artichokes.
- Get more protein. I sometimes swap some of the cream for Greek yogurt and can’t taste the difference!
- Make it spicy. My favorite! Add a few dashes of hot sauce or red pepper flakes.
- Garnish with fresh herbs, like oregano or fresh basil leaves.
Storage instructions
To store: Leftover pasta can be stored in an airtight container in the refrigerator for up to one week.
To freeze: Place portions of the cooked and cooled pasta in an airtight container and freeze for up to 6 months.
Reheating: Microwave the pasta for 30-40 seconds until warm or in a non-stick pan over medium-high heat. Add 1-2 tablespoons of milk to thin out the sauce.
Frequently asked questions
Whole wheat or legume-based pasta is healthier as they have more fiber and protein.
I tested this recipe many times to ensure minimal liquid. If you notice excess liquid at the base, continue simmering everything together until 90% of the water is absorbed. Then, let the pasta sit off the stovetop for 10 minutes before serving.
Yes, it will! The wholewheat pasta I typically use is naturally gluten-free and does not detract from the flavor or texture whatsoever.
If you tried this Healthy Pasta Recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Healthy One Pot Pasta Recipe
Video
Ingredients
- 1 pound penne pasta cooked per box instructions
- 8 ounces sun dried tomatoes packed in water, drained and chopped
- 2 tablespoons olive oil
- 2 cloves garlic minced
- 1 pound chicken breast chopped
- 1 tablespoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3/4 cup parmesan cheese divided
- 1 cup light cream
- 1 tablespoon Dijon mustard
- 2 cups baby spinach
- 1 teaspoon lemon juice
Instructions
- Cook pasta as per the instructions. Drain and reserve ½ cup of the pasta water.
- Add the oil to a large skillet. Once hot, add the garlic and cook until fragrant. Add the chicken, Italian seasonings, salt and pepper, and cook until the chicken is no longer pink. Stir through ¼ cup of the parmesan cheese, then remove the chicken from the pan.
- Add the pasta to the skillet along with ¼ cup of the pasta water. Once simmering, add the remaining parmesan cheese, heavy cream, mustard and spinach. Once it has thickened, add the chicken back into the pan, along with the sundried tomatoes. Mix and let simmer for five minutes.
- Remove the skillet off the heat, drizzle with lemon juice, and serve the pasta immediately.
Notes
Nutrition
Originally published February 2022, updated September 2024, updated May 2025
This is basically the Penne Rustica from Macaroni Grill, but healthier and without the bacon. Really good!
I made this today. Even my four-year-old grandson loved it! I didn’t have penne, so I used small shell macaroni. Absolutely delicious! And very simple to make which I needed quick and easy.
Tomorrow I am making this recipe for my
Friend that is Italian. I think she will love it!
Made this for the family tonight and everyone LOVED IT!!!
This pasta has SO much flavor and you are right- it’s quick and easy!
Sounds good BUT, I can’t eat tomatoes. What could be an alternate for tomatoes with this recipe. Thank you.
I’d go with roasted red peppers 🙂
This looks so delicious especially with the ingredient Dijon mustard! I have to try it!😋
Please do!!
Can you share a link to the pasta that you said is naturally gluten-free? Thank you!!
Very healthy recipe. It also sounds very Italian haha.
Great.
Who says pasta is not healthy? If you make it with ingredients like this it can be such a healthy and satisfying meal!
🤤🥰Very good as recipe. Thank you💝.
I tried this recipe once without the mustard, then another time with the mustard, and it is VERY good either way. I also used grass-fed steak cut-up small pieces both times, and it was very good as it gave the recipe a very nice texture/flavor to it. Try it without the mustard, and it will taste like an expensive Italian lunch/dinner at $20.00+/plate. I definitely had to go to the store and get some LaMarca Prosecco to go with it.