Delicious Yet Healthy Chicken Pasta

Some recipes become regulars in your weekly meal plan for a reason, and this is one of them. Tender griddled chicken, hearty wholewheat pasta, a rich tomato sauce and plenty of greens come together to create a delicious, balanced dinner that's as comforting as it is easy to make. Perfect for busy evenings when you want something homemade without spending hours in the kitchen.

A bowl of healthy chicken pasta with grilled chicken, cherry tomatoes, spinach, and whole-grain pasta

Ingredients You’ll Need

• 1–2 chicken breasts, boneless, skin removed

• 1 tbsp olive oil, plus extra for rubbing

• 2 garlic cloves, finely chopped

• A pinch chilli flakes

• 1 tbsp tomato purée

• 300g/10½oz tomato passata

• Sea salt and freshly ground black pepper

• 200g/7oz whole wheat penne pasta

• 200g/7oz broccoli, sliced into bite-sized chunks

• 125g/4½oz baby spinach, washed (optional)

• ½ bunch basil, leaves picked (optional)

• 1-2 tbsp finely grated Parmesan (optional)

These ingredients keep the recipe simple but flavorful. You can easily swap or add vegetables like zucchini, bell peppers, or mushrooms based on what you have on hand.

Tools You’ll Need

• Chopping board

• Sharp knife

• Large saucepan (for the sauce)

• Large saucepan (for the pasta)

• Colander

• Griddle pan or frying pan

• Wooden spoon or spatula

• Measuring spoons

Step-by-Step Cooking Instructions

Follow these steps to make your healthy chicken pasta:

1. Start by butterflying the chicken breasts. Carefully slice each breast almost all the way through horizontally, leaving one edge attached, then open it out like a book. This helps the chicken cook quickly and evenly.

   
   

2. Heat the olive oil in a large saucepan over a medium-low heat. Add the garlic and chilli flakes and cook gently for 1-2 minutes until fragrant. Stir in the tomato purée and cook for another minute to deepen the flavour.

   
   

3. Pour in the passata, season with black pepper, and stir well. Reduce the heat and leave the sauce to simmer gently while you prepare the rest of the dish.

4. Bring a large pan of salted water to the boil. Cook the penne according to the packet instructions, adding the broccoli during the final 3 minutes of cooking. Drain well, reserving a splash of the cooking water.

   
   

5. Meanwhile, heat a griddle pan over a high heat until hot. Rub the chicken with a little olive oil and season lightly with salt and pepper. Cook for 3–5 minutes on each side, or until cooked through and lightly charred. Leave to rest for 5 minutes before slicing into strips or bite-sized pieces.

   
   

6. Add the drained pasta and broccoli to the tomato sauce. If the sauce has become a little thick, loosen it with a splash of the reserved pasta water. Stir everything together until well coated.

7. Add the sliced chicken, spinach and basil, if using. Stir gently until the spinach has wilted and everything is heated through. Taste and season with plenty of black pepper.

8. Divide between bowls and finish with a sprinkle of Parmesan for the perfect finishing touch.

Tips for Making It Even Healthier

• Use skinless chicken breast to keep fat content low.

• Choose whole-grain or legume-based pasta for extra fibre and protein.

• Add more vegetables like broccoli or kale to boost vitamins.

• Limit cheese to a small amount or use nutritional yeast for a dairy-free option.

• Use fresh herbs like basil or parsley for added flavour without extra calories.

  
  
  
  

Nutritional Benefits at a Glance

This healthy chicken pasta recipe provides:

• Approximately 450 calories per serving

• 30-35 grams of protein to support muscle health

• 6-8 grams of fibre for digestive health

• Vitamins A, C, and K from fresh vegetables

• Healthy fats from olive oil

  
  

How to Store and Reheat

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over medium heat, adding a splash of water or broth to prevent drying out. Avoid microwaving for best texture.