High-protein tomato pasta with chicken & spinach
When it comes to quick weeknight dinners, nothing beats a delicious bowl of pasta. But what if I told you that you could whip up a meal that’s not only comforting but also packs a protein punch? Enter our high-protein tomato pasta with chicken & spinach. This dish is a symphony of flavors, combining tender chicken breast, velvety spinach, and a rich tomato sauce that’s bound to satisfy your cravings. Plus, it’s loaded with nutrients to fuel your day.
Whether you’re rushing home from work or just looking for a simple meal to prepare on the weekends, this pasta dish is here to save the day. It’s a one-pot wonder that comes together in under 30 minutes, making it perfect for busy schedules. Let’s dive into the deliciousness!
The Upside of High-protein tomato pasta with chicken & spinach
This recipe doesn’t just promise amazing taste; it also offers numerous health benefits. By incorporating chicken and cottage cheese, this pasta dish is rich in protein, helping to keep you full longer. The spinach adds a burst of vitamins and minerals, while the tomatoes provide antioxidants that are great for overall health. Plus, using gluten-free pasta ensures that everyone can enjoy this meal without worry.
Ingredient Breakdown
To create this mouthwatering high-protein tomato pasta with chicken & spinach, you’ll need the following ingredients:
- 2 tablespoons olive oil – For sautéing and adding healthy fats.
- 1 medium onion, finely chopped – Adds sweetness and depth to the sauce.
- 2 cloves garlic, crushed – Provides aromatic flavor.
- Pinch of chilli flakes (optional) – For a spicy kick.
- 2 x 400g tins of chopped peeled tomatoes – The base of our sauce, packed with flavor.
- 2 teaspoons sugar (optional) – Balances acidity in the tomatoes.
- 200g smooth low-fat cottage cheese – Adds creaminess and protein.
- 15g fresh basil, chopped – Fresh herbaceous notes.
- 100g baby spinach leaves (or normal, roughly chopped) – Nutrient-dense greens.
- 250g San Remo gluten-free penne – Our pasta of choice, ensuring everyone can dig in.
- 3 skinless boneless chicken breasts – Cooked to perfection, adding protein.
- 30g parmesan, freshly grated – For serving and added flavor.
- Sea salt and pepper – Essential for seasoning.
Gear Up: What to Grab
Before you start cooking, make sure you have the following kitchen tools on hand:
- Large pot – For boiling pasta.
- Skillet or saucepan – For making the sauce.
- Wooden spoon – For stirring.
- Colander – To drain the pasta.
- Measuring spoons – For accurate ingredient measurements.
- Knife and cutting board – For chopping vegetables.
High-protein tomato pasta with chicken & spinach, Made Easy
This recipe is as easy as 1-2-3! Follow these simple steps to create your high-protein tomato pasta with chicken & spinach:
Step 1: Cook the Chicken
Heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breasts with sea salt and pepper. Cook the chicken for about 6-7 minutes on each side or until fully cooked and golden brown. Remove from the skillet and set aside to rest.
Step 2: Prepare the Sauce
In the same skillet, add another tablespoon of olive oil. Sauté the chopped onion for about 3-4 minutes until translucent. Add the crushed garlic and optional chilli flakes, cooking for an additional minute until fragrant. Pour in the chopped tomatoes and add sugar if desired. Let the sauce simmer for about 10 minutes.
Step 3: Cook the Pasta
Meanwhile, bring a large pot of salted water to a boil. Cook the gluten-free penne according to package instructions until al dente. Drain the pasta and set aside.
Step 4: Combine
Once the sauce has thickened, stir in the cottage cheese, chopped basil, and spinach. Let it wilt slightly before adding the cooked pasta. Slice the chicken and mix it in gently. Taste and adjust seasoning with salt and pepper.
Step 5: Serve
Plate your pasta and top with freshly grated parmesan. Enjoy your high-protein tomato pasta with chicken & spinach hot, garnished with extra basil if desired.
Season-by-Season Upgrades
Feel free to customize your high-protein tomato pasta with chicken & spinach based on the season:
- Spring: Add in seasonal vegetables like asparagus or peas.
- Summer: Toss in some cherry tomatoes or zucchini for a fresh twist.
- Autumn: Incorporate roasted butternut squash for a cozy flavor.
- Winter: Use hearty greens like kale or Swiss chard to boost nutrition.
Flavor Logic
The beauty of this high-protein tomato pasta with chicken & spinach lies in its flavor profile:
- Tomatoes: They provide a sweet and tangy base that’s rich in umami.
- Chicken: Adds a savory depth and texture that complements the sauce.
- Spinach: Introduces a mild earthiness and boosts the nutrient content.
- Cheese: The cottage cheese and parmesan add creaminess and a salty kick.
Save It for Later
This high-protein tomato pasta with chicken & spinach is perfect for meal prep! Here’s how you can store it:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat on the stove or in the microwave, adding a splash of water to keep it moist.
- Freeze portions in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
Ask the Chef
Can I use a different type of pasta?
Absolutely! While we recommend gluten-free penne, feel free to substitute with any pasta you prefer, such as whole wheat or regular penne.
How can I make this dish vegetarian?
Simply omit the chicken and add more vegetables like bell peppers, mushrooms, or even some lentils for added protein.
What if I don’t have cottage cheese?
You can swap it out for ricotta or a plant-based alternative, depending on your dietary preferences.
Can I add more vegetables?
Yes! This recipe is versatile. Consider adding bell peppers, zucchini, or even carrots for extra nutrition and flavor.
Quick Weeknight Wins
Looking for more quick and easy meals? Check out these recipes:
- Quick Chicken Stir-Fry – A colorful and healthy dish that comes together in minutes.
- Easy Vegetable Soup – A comforting bowl of goodness loaded with veggies.
- Taco Night – Customize your tacos with your favorite proteins and toppings!
- One-Pan Baked Salmon – A simple and elegant meal that’s ready in no time.
The Takeaway
This high-protein tomato pasta with chicken & spinach is not just a meal; it’s a celebration of flavors and nutrition. Easy to prepare and endlessly customizable, it’s the perfect dish for any occasion—whether you’re hosting friends, feeding a family, or meal prepping for the week. So grab your apron and get ready to impress with this wholesome and satisfying pasta dish! Enjoy every bite of your culinary creation.
High-protein tomato pasta with chicken & spinach
Ingredients
Equipment
Method
- Step 1: Heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breasts with sea salt and pepper. Cook the chicken for about 6-7 minutes on each side or until fully cooked and golden brown. Remove from the skillet and set aside to rest.
- Step 2: In the same skillet, add another tablespoon of olive oil. Sauté the chopped onion for about 3-4 minutes until translucent. Add the crushed garlic and optional chilli flakes, cooking for an additional minute until fragrant. Pour in the chopped tomatoes and add sugar if desired. Let the sauce simmer for about 10 minutes.
- Step 3: Meanwhile, bring a large pot of salted water to a boil. Cook the gluten-free penne according to package instructions until al dente. Drain the pasta and set aside.
- Step 4: Once the sauce has thickened, stir in the cottage cheese, chopped basil, and spinach. Let it wilt slightly before adding the cooked pasta. Slice the chicken and mix it in gently. Taste and adjust seasoning with salt and pepper.
- Step 5: Plate your pasta and top with freshly grated parmesan. Enjoy your high-protein tomato pasta with chicken & spinach hot, garnished with extra basil if desired.
Notes
- Customize the pasta by adding seasonal vegetables.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freeze portions for up to 3 months, thawing overnight in the fridge before reheating.
