Go Back
- 8 oz whole wheat pasta - 2 chicken breasts (about 1 lb), diced - 2 cups broccoli florets - 1 cup cherry tomatoes, halved - 3 cloves garlic, minced - 1 tablespoon olive oil - 1 teaspoon Italian seasoning - 1/2 teaspoon crushed red pepper flakes (optional) - 1/2 cup low-sodium chicken broth - Salt and pepper to taste - 1/4 cup grated Parmesan cheese (for garnishing) Using whole wheat pasta gives you more fiber than regular pasta. This helps with digestion and keeps you full longer. Chicken breasts are lean and packed with protein. They help build strong muscles. Broccoli adds vitamins like C and K, which are good for your health. Cherry tomatoes bring antioxidants that fight free radicals. Garlic not only adds flavor but also supports heart health. Olive oil provides healthy fats that can lower bad cholesterol. If you need gluten-free pasta, choose a corn or rice-based option. For a vegetarian dish, swap chicken with chickpeas or tofu. If you're lactose intolerant, use nutritional yeast instead of Parmesan cheese. Want a low-sodium dish? Use water or homemade broth instead of chicken broth. Each of these swaps keeps the dish tasty while fitting your needs. {{ingredient_image_1}} Start by boiling water in a large pot. Add salt for flavor. Once the water is boiling, add 8 oz of whole wheat pasta. Cook according to the package until it is al dente. This usually takes about 8-10 minutes. Al dente means the pasta is firm but not hard. Drain the pasta in a colander, but keep 1/2 cup of the pasta water. This water will help make the sauce creamy later. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Once the oil is hot, add 2 diced chicken breasts. Season the chicken with salt, pepper, and 1 teaspoon of Italian seasoning. Cook the chicken for about 6-8 minutes. It should turn a nice golden brown. Make sure it's fully cooked. You can cut into a piece to check; no pink should remain. Once the chicken is cooked, push it to one side of the skillet. Add 3 minced garlic cloves and 2 cups of broccoli florets to the empty side. Sauté for 2-3 minutes until the broccoli turns bright green and tender. Then, stir in 1 cup of halved cherry tomatoes and pour in 1/2 cup of low-sodium chicken broth. Let it simmer gently for about 3-5 minutes. Finally, add the drained pasta to the skillet. Toss everything together, adding reserved pasta water as needed for a light sauce. If you like a little heat, sprinkle in 1/2 teaspoon of crushed red pepper flakes. Taste and adjust the seasoning with salt and pepper. Serve warm, garnished with 1/4 cup of grated Parmesan cheese. Enjoy your meal! To cook pasta al dente, start with a large pot. Fill it with water and add salt. Bring the water to a boil before adding the pasta. Follow the package instructions for cooking time. Taste the pasta a minute before the time is up. It should be firm but not hard. Drain the pasta and save some water. This water helps make a sauce later. Seasoning makes your dish pop! Use salt and pepper to taste. Italian seasoning adds an herbal touch. If you like heat, sprinkle in some crushed red pepper flakes. You can also add fresh herbs like basil or parsley for extra flavor. Mix these spices well with the chicken as it cooks. This dish is great for meal prep. Cook a big batch and store it in containers. Let the pasta cool before you pack it. You can keep it in the fridge for up to four days. When you are ready to eat, just reheat it in the microwave. Add a splash of chicken broth to keep it moist. Enjoy your quick and healthy meal anytime! Pro Tips Cook Pasta Al Dente: Make sure to cook the pasta until it is al dente to maintain a perfect texture that holds up well in the dish. Season Each Layer: Season the chicken and vegetables separately to enhance the overall flavor of the dish. Use Fresh Ingredients: Opt for fresh broccoli and ripe cherry tomatoes for the best flavor and nutrients in your pasta dish. Adjust Sauce Consistency: Use reserved pasta water to adjust the sauce consistency to your liking, making it creamier or lighter as desired. {{image_2}} You can boost the protein in this dish. Try using shrimp, turkey, or tofu. Each option gives a unique flavor. If you use shrimp, cook it until it turns pink. For turkey, follow the same steps as chicken. If you want a plant-based choice, use firm tofu. Cut it into cubes and sauté until golden. For a vegetarian option, skip the chicken. Instead, add more broccoli and mushrooms. These add great flavor and texture. To make it vegan, use vegetable broth and omit the cheese. You can also add nuts like walnuts or almonds for protein. They give a nice crunch too! If you need gluten-free pasta, choose rice or lentil pasta. Both cook well and taste great. Check the package for cooking times. You can also use zoodles, which are zucchini noodles. They are low in calories and high in nutrients. Just spiralize the zucchini and sauté briefly before mixing. This keeps your dish light and fresh! To keep your High-Protein Chicken Broccoli Pasta fresh, let it cool first. Place the pasta in an airtight container. This helps seal in moisture and flavor. Store it in the fridge for up to three days. If you want to enjoy it later, think about freezing it. When you are ready to eat the leftovers, reheat gently. Use a microwave or a skillet on low heat. If the pasta seems dry, add a splash of chicken broth. This will help bring back that creamy texture. Stir well to mix the flavors. Freezing this pasta dish is a great idea for meal prep. First, cool the pasta completely. Then, divide it into smaller portions. Use freezer-safe bags or containers. Label them with the date. It can last up to three months in the freezer. To reheat, thaw overnight in the fridge before warming. You can boost protein in this dish by adding more chicken. Use an extra chicken breast or two. Another great option is to add beans or lentils. They are packed with protein and add a nice texture. You might also try adding some Greek yogurt as a creamy topping. It’s high in protein and will make the dish richer. Yes, you can mix in various vegetables. Bell peppers, spinach, or zucchini work well. Just make sure to cut them into small pieces. This helps them cook quickly. You can also add kale for a hearty touch. Feel free to use whatever veggies you have on hand. They all add flavor and nutrients. Some great sides include a simple green salad. It brings freshness and crunch. Garlic bread is another tasty option to soak up the sauce. If you want something warm, try roasted veggies. They pair well with the pasta and add more nutrients. You can also serve it with a light soup for a complete meal. You learned about creating a high-protein chicken broccoli pasta dish. I shared the best ingredients, cooking steps, and tips for great flavor. I also covered how to modify the recipe for different diets and how to store it. In final thoughts, this dish is simple, nutritious, and versatile. You can enjoy it in many ways. Don’t hesitate to get creative with flavors and proteins. Happy cooking!

High-Protein Chicken Broccoli Pasta

A nutritious and delicious pasta dish packed with protein from chicken and fiber from broccoli.
Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 4
Calories 400 kcal

Ingredients
  

  • 8 oz whole wheat pasta
  • 2 chicken breasts diced chicken (about 1 lb)
  • 2 cups broccoli florets
  • 1 cup cherry tomatoes, halved
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 0.5 teaspoon crushed red pepper flakes (optional)
  • 0.5 cup low-sodium chicken broth
  • to taste Salt and pepper
  • 0.25 cup grated Parmesan cheese (for garnishing)

Instructions
 

  • In a large pot of salted boiling water, cook the whole wheat pasta according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of the pasta water.
  • In a large skillet, heat the olive oil over medium heat. Add the diced chicken and season with salt, pepper, and Italian seasoning. Cook until the chicken is browned and cooked through, about 6-8 minutes.
  • Push the chicken to one side of the skillet, then add the minced garlic and broccoli florets. Sauté for 2-3 minutes until the broccoli is bright green and tender.
  • Stir in the cherry tomatoes and pour in the chicken broth. Bring the mixture to a gentle simmer for about 3-5 minutes.
  • Add the cooked pasta to the skillet. Toss everything together, adding reserved pasta water as needed to create a light sauce. Sprinkle with crushed red pepper flakes if using.
  • Taste and adjust seasoning with salt and pepper. Serve warm, garnished with grated Parmesan cheese.

Notes

Feel free to add more vegetables or adjust the spice level to your preference.
Keyword broccoli, chicken, high-protein, pasta