Creamy High Protein Chicken Pasta with Sun-Dried Tomatoes: Quick Weeknight Dinner Recipe

Hey y'all! If you're looking for an easy, flavor-packed dinner that's both comforting and protein-rich, this Creamy High Protein Chicken Pasta with Sun-Dried Tomatoes is your new weeknight go-to. Tender chicken, juicy sun-dried tomatoes, and a luscious, velvety sauce wrap every bite in pure bliss. It's the ultimate crowd-pleaser, ideal for family suppers, date nights, or meal prep. Hungry yet? Let's get cooking!

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Why You'll Love This

• Loaded with lean protein to keep you feeling full and energized.
• Creamy, dreamy sauce—without loads of heavy cream!
• Ready in under 30 minutes, perfect for busy nights.
• Sun-dried tomatoes add a sweet and tangy punch to every bite.
• Easy to customize and great for leftovers.

Ingredients

• 10 oz (280 g) penne or your favorite pasta
• 1 lb (450 g) boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon Italian seasoning
• 3 cloves garlic, minced
• ½ cup (60 g) sun-dried tomatoes (packed in oil), drained and sliced
• 1 cup (240 ml) low-sodium chicken broth
• ¾ cup (180 ml) plain Greek yogurt (or light cream cheese for extra creaminess)
• ½ cup (50 g) freshly grated Parmesan cheese
• 2 cups (60 g) baby spinach
• Fresh basil and extra Parmesan, for garnish (optional)

Directions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil. Add the penne and cook according to package instructions until al dente, about 9 minutes. Reserve ½ cup pasta water and drain the rest.

Step 2: Sauté the Chicken

2. While the pasta is cooking, heat olive oil in a large skillet over medium-high heat. Add chicken pieces, salt, pepper, and Italian seasoning. Cook for 5-6 minutes, stirring occasionally, until chicken is golden and cooked through. Transfer to a plate and set aside.

Step 3: Sauté the Garlic and Sun-Dried Tomatoes

3. In the same skillet, add minced garlic and sun-dried tomatoes. Sauté for 1-2 minutes until fragrant.

Step 4: Make the Creamy Sauce

4. Pour in chicken broth and scrape up any browned bits from the pan. Simmer for 2 minutes. Lower heat, then whisk in Greek yogurt or light cream cheese and Parmesan until smooth and creamy.

Step 5: Combine and Serve

5. Add cooked pasta, chicken, and spinach to the skillet. Toss everything together over low heat until spinach wilts and the sauce coats the pasta. If needed, add a splash of reserved pasta water for extra creaminess. Serve hot, garnished with fresh basil and extra Parmesan.

Notes

• If using oil-packed sun-dried tomatoes, blot off excess oil for a lighter dish.
• Don’t let the sauce boil after adding yogurt—keep it on low to prevent curdling.
• Grate your own Parmesan for best flavor and creaminess.

Variations

• Spicy Kick: Add ½ teaspoon red pepper flakes with the garlic for heat.
• Vegetarian: Substitute diced extra-firm tofu or chickpeas for the chicken.
• Gluten-Free: Swap in your favorite gluten-free pasta variety.

Required Equipment

• Large pot for pasta
• Large skillet or sauté pan
• Chef’s knife and cutting board
• Wooden spoon or spatula
• Measuring cups and spoons

Storage Instructions

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat gently on the stovetop or in the microwave, adding a splash of broth or milk if needed.
• Not recommended for freezing, as the creamy sauce may separate.

Serving Recommendations

• Pair with a crisp green salad or roasted vegetables for a balanced meal.
• Serve alongside garlic bread for extra indulgence.
• A light, dry white wine like Pinot Grigio makes a perfect complement.

Pro Tips for Success

• Cut chicken pieces evenly so they cook at the same rate.
• Don’t skip the reserved pasta water—it helps the sauce bind and adds silkiness.
• Add spinach right at the end so it stays bright and tender.

FAQ

Can I make this recipe ahead of time?

Yes! Prepare the pasta and store it separately from the sauce and chicken; combine and reheat when ready to eat.

Is there a dairy-free option?

You can swap Greek yogurt for a thick, unsweetened plain dairy-free yogurt and use nutritional yeast instead of Parmesan.

Can I use chicken thighs instead of chicken breast?

Absolutely! Chicken thighs offer more juiciness and flavor—just cut them into bite-sized pieces and cook through as directed.

★★★★★ 4.60 from 42 ratings

Creamy High Protein Chicken Pasta with Sun-Dried Tomatoes: Quick Weeknight Dinner Recipe

yield: 4 servings

prep: 10 mins

cook: 20 mins

total: 30 mins

A creamy, high-protein chicken pasta with sun-dried tomatoes that’s perfect for a quick, flavorful weeknight dinner. Packed with lean chicken, nutrient-rich spinach, and a luscious Greek yogurt Parmesan sauce, this dish is both satisfying and easy to make.

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🖨️ Print Pin Recipe

Ingredients

• 10 oz (280 g) penne or your favorite pasta
• 1 lb (450 g) boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon Italian seasoning
• 3 cloves garlic, minced
• ½ cup (60 g) sun-dried tomatoes (packed in oil), drained and sliced
• 1 cup (240 ml) low-sodium chicken broth
• ¾ cup (180 ml) plain Greek yogurt (or light cream cheese for extra creaminess)
• ½ cup (50 g) freshly grated Parmesan cheese
• 2 cups (60 g) baby spinach
• Fresh basil and extra Parmesan, for garnish (optional)

Instructions

1. 1
   Bring a large pot of salted water to a boil. Add the penne and cook according to package instructions until al dente, about 9 minutes. Reserve ½ cup pasta water and drain the rest.
2. 2
   While the pasta is cooking, heat olive oil in a large skillet over medium-high heat. Add chicken pieces, salt, pepper, and Italian seasoning. Cook for 5-6 minutes, stirring occasionally, until chicken is golden and cooked through. Transfer to a plate and set aside.
3. 3
   In the same skillet, add minced garlic and sun-dried tomatoes. Sauté for 1-2 minutes until fragrant.
4. 4
   Pour in chicken broth and scrape up any browned bits from the pan. Simmer for 2 minutes. Lower heat, then whisk in Greek yogurt or light cream cheese and Parmesan until smooth and creamy.
5. 5
   Add cooked pasta, chicken, and spinach to the skillet. Toss everything together over low heat until spinach wilts and the sauce coats the pasta. If needed, add a splash of reserved pasta water for extra creaminess. Serve hot, garnished with fresh basil and extra Parmesan.

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 510cal

Protein: 45 gg

Fat: 13 gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 53 gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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