Healthy Tuscan Chicken Pasta Recipe

I’m in love with this creamy Tuscan Chicken Pasta. The tender chicken, sun dried tomatoes, and baby spinach mingle perfectly in a rich Parmesan sauce with hearty whole wheat penne. It brings indulgent flavors and healthy vibes together, making my dinner both satisfying and exciting every single time.

I love making this Healthy Tuscan Chicken Pasta because it always hits the spot without loading on calories. I found that using boneless, skinless chicken breasts and whole wheat penne pasta really makes it a balanced meal.

I like to sauté diced onion and minced garlic in a tablespoon of olive oil until soft, then add bite sized chicken pieces and let them brown. Once the chicken is nearly cooked through, I stir in low sodium chicken broth and light cream to create a light, creamy sauce.

I then toss in baby spinach, chopped sun dried tomatoes, and a sprinkle of dried Italian seasoning. A half cup of grated Parmesan cheese adds a rich flavor that ties it all together.

I think this easy dish is perfect for those nights when you have your Instant Pot, slow cooker or just the stovetop handy. It’s a nutritious way to enjoy a delicious, hearty pasta dinner.

Why I Like this Recipe

1. I really love how the recipe gives me a creamy, comforting dish that tastes like something fancy even tho its super easy to make.
2. I like that its a healthy option that still has all the amazing flavors from sun dried tomatoes and baby spinach, but without making me feel guilty about eating pasta.
3. The flexibility of cooking it in an Instant Pot, on the stove or in a slow cooker makes it perfect for busy nights when I dont have a lot of time but still wanna eat something yummy.

Ingredients

• Chicken: Lean, protein-packed meat that promotes muscle repair and adds hearty flavor to dish.
• Whole wheat penne: Complex carbohydrates providing steady energy, lots of fiber, and sustained satiety.
• Olive oil: Healthy fats that help absorb nutrients and enhance overall dish flavor.
• Parmesan cheese: Adds umami taste, a calcium boost, and a rich, savory finish.
• Baby spinach

  Ingredient Quantities

  • 2 boneless, skinless chicken breasts (about 1 lb), cut into bite sized pieces
  • 8 oz whole wheat penne pasta or your favorite pasta
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 cup low sodium chicken broth
  • 1 cup light cream or half-and-half
  • 1/2 cup grated Parmesan cheese
  • 1 cup baby spinach
  • 1/2 cup sun dried tomatoes, roughly chopped
  • 1 tsp dried Italian seasoning
  • Salt and pepper to taste
  • Optional pinch red pepper flakes for a bit of heat

  How to Make this

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  1. Heat the olive oil in a large pan over medium heat. Throw in the diced onion and minced garlic and cook ’em for about 2 minutes until they get soft.
  
  2. Add the chicken pieces, sprinkle some salt and pepper over ’em, and cook until they’re lightly browned all over.
  
  3. Stir in the dried Italian seasoning and a pinch of red pepper flakes if you want a little heat.
  
  4. Pour in the low sodium chicken broth and then stir in the light cream or half-and-half. Let it come to a simmer.
  
  5. Add the whole wheat penne pasta to the pan. Make sure it’s submerged in the liquid so it cooks evenly.
  
  6. After about 5 minutes, once the pasta starts softening, toss in the roughly chopped sun dried tomatoes.
  
  7. Add the baby spinach and let it wilt, stirring occasionally.
  
  8. Continue cooking until the pasta is al dente and the chicken is fully cooked, usually another 3-5 minutes.
  
  9. Slowly stir in the grated Parmesan cheese, letting it melt into the creamy sauce.
  
  10. Give it a taste and add more salt and pepper if needed, then serve hot and enjoy your healthy Tuscan chicken pasta!

  Equipment Needed

  1. A large deep pan for cooking the dish
  2. A cutting board for chopping the onions, garlic, and tomatoes
  3. A sharp chef’s knife to dice and mince the ingredients
  4. A wooden spatula or stirring spoon to mix everything in the pan
  5. Measuring cups to portion the chicken broth and cream
  6. Measuring spoons for the olive oil, Italian seasoning, and red pepper flakes
  7. A colander in case you need to drain any extra water from the pasta

  FAQ

  • Q: Can i use another kind of pasta instead of whole wheat penne?
    A: Sure you can use any pasta you like. Regular penne or even fusilli work just fine even if the texture may change a little.
  • Q: What if i dont have light cream or half-and-half?
    A: No worries try using full fat cream or a mix of milk and a bit of butter to get a similar creaminess.
  • Q: Can i add more veggies to the dish?
    A: Absolutely yes feel free to toss in some extra greens like kale or broccoli for even more nutrients.
  • Q: Is it okay to skip the sun dried tomatoes?
    A: Yup if you dont like them or dont have any you can leave them out, though they add a nice tangy flavor.
  • Q: How do i know when the chicken is done cooking?
    A: The chicken should be no longer pink in the middle and fully cooked, typically after about 6-8 minutes of cooking over medium heat.

  Healthy Tuscan Chicken Pasta Recipe Substitutions and Variations

  • Instead of whole wheat penne pasta, you can try using quinoa pasta or even a gluten-free pasta if you’re looking for a different twist.
  • If you don’t have low sodium chicken broth, you can use a light vegetable broth or make your own by diluting bouillon concentrate with water.
  • For light cream or half-and-half, you could use coconut milk (unsweetened) or almond milk mixed with a bit of flour to thicken it up.
  • Replacing Parmesan cheese? Grated Romano or even a blend of nutritional yeast and a pinch of salt can be a good alternative.
  • If you can’t find sun dried tomatoes, roasted red peppers can add a similar tangy sweetness to the dish.

  Pro Tips

  1. When you’re browning the chicken, make sure you don’t overcook it so it stays tender, and don’t be too hasty- get a nice sear on all sides. This helps add flavor to the dish.

  2. For the pasta, always check that its fully submerged in the liquid before it begins to cook so that it doesn’t end up uneven or sticky. Sometimes you might need to give it a stir to keep everything mixed evenly.

  3. If you’re adding the Parmesan cheese and it seems to be clumping or separating, try removing the pan from the heat just for a few seconds before stirring it in. This little trick helps you keep that creamy texture without it turning into a greasy mess.

  4. Make sure you let the spinach soften completely and mix well with the sun dried tomatoes, as they both add flavor and balance to the dish. A little extra time here really helps to blend all the tastes together.

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  Healthy Tuscan Chicken Pasta Recipe

  My favorite Healthy Tuscan Chicken Pasta Recipe

  Print Recipe

  Equipment Needed:

  1. A large deep pan for cooking the dish
  2. A cutting board for chopping the onions, garlic, and tomatoes
  3. A sharp chef’s knife to dice and mince the ingredients
  4. A wooden spatula or stirring spoon to mix everything in the pan
  5. Measuring cups to portion the chicken broth and cream
  6. Measuring spoons for the olive oil, Italian seasoning, and red pepper flakes
  7. A colander in case you need to drain any extra water from the pasta

  Ingredients:

  • 2 boneless, skinless chicken breasts (about 1 lb), cut into bite sized pieces
  • 8 oz whole wheat penne pasta or your favorite pasta
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 cup low sodium chicken broth
  • 1 cup light cream or half-and-half
  • 1/2 cup grated Parmesan cheese
  • 1 cup baby spinach
  • 1/2 cup sun dried tomatoes, roughly chopped
  • 1 tsp dried Italian seasoning
  • Salt and pepper to taste
  • Optional pinch red pepper flakes for a bit of heat

  Instructions:

  1. Heat the olive oil in a large pan over medium heat. Throw in the diced onion and minced garlic and cook ’em for about 2 minutes until they get soft.
  
  2. Add the chicken pieces, sprinkle some salt and pepper over ’em, and cook until they’re lightly browned all over.
  
  3. Stir in the dried Italian seasoning and a pinch of red pepper flakes if you want a little heat.
  
  4. Pour in the low sodium chicken broth and then stir in the light cream or half-and-half. Let it come to a simmer.
  
  5. Add the whole wheat penne pasta to the pan. Make sure it’s submerged in the liquid so it cooks evenly.
  
  6. After about 5 minutes, once the pasta starts softening, toss in the roughly chopped sun dried tomatoes.
  
  7. Add the baby spinach and let it wilt, stirring occasionally.
  
  8. Continue cooking until the pasta is al dente and the chicken is fully cooked, usually another 3-5 minutes.
  
  9. Slowly stir in the grated Parmesan cheese, letting it melt into the creamy sauce.
  
  10. Give it a taste and add more salt and pepper if needed, then serve hot and enjoy your healthy Tuscan chicken pasta!