Healthy Garlic Chicken Pasta for High Protein Lunches
A healthier, one-pan twist on classic Chicken Parmesan — tender garlic chicken tossed with whole wheat pasta and a tomato-Parmesan sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
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2 boneless, skinless chicken breasts, diced
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Salt and pepper to taste
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2 tsp Italian seasoning
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1 tbsp olive oil
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4 cloves garlic, minced
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1 can (28 oz) crushed tomatoes
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1/2 tsp red pepper flakes (optional)
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12 oz whole wheat pasta
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1/2 cup grated Parmesan cheese
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1/2 cup shredded mozzarella cheese (optional)
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Fresh basil or parsley, chopped
Instructions
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Season diced chicken with salt, pepper, and half the Italian seasoning.
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In a large skillet, heat olive oil over medium-high. Sear chicken until browned and cooked through. Remove and set aside.
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Lower heat, add garlic to the same pan, and sauté until fragrant (30 seconds).
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Stir in crushed tomatoes, remaining seasoning, and red pepper flakes. Simmer for 5–7 minutes.
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Meanwhile, cook pasta until al dente. Reserve 1/2 cup pasta water and drain.
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Return chicken to pan, add pasta and reserved water. Toss to coat.
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Stir in Parmesan and top with mozzarella, if using. Cover to melt.
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Garnish with fresh herbs and serve warm.
Notes
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Use gluten-free or legume pasta for dietary needs.
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Add veggies like spinach or bell peppers for a nutrient boost.
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Leftovers keep well and reheat easily.