Looking for a high-protein, satisfying meal that combines the rich flavors of Chicken Parmesan with the comfort of pasta? This High Protein Chicken Parmesan Pasta is packed with lean chicken, whole wheat pasta, and a delicious tomato-based sauce topped with gooey melted cheese. It’s perfect for meal prep, a post-workout meal, or a family dinner that delivers on both taste and nutrition.
Why You’ll Love This Recipe
- High in Protein: Packed with lean chicken and cheese for muscle-building fuel.
- Easy to Make: Simple steps make this a great choice for busy weeknights.
- Healthy Twist: Using whole wheat pasta and a homemade sauce keeps this meal nutritious.
- Meal Prep Friendly: Stays fresh in the fridge for several days, making it perfect for weekly meal planning.
Ingredients : High Protein Chicken Parmesan Pasta
For the Chicken:
- 2 large boneless, skinless chicken breasts (cut into bite-sized pieces)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 1/4 cup whole wheat breadcrumbs (or almond flour for low-carb option)
- 1/4 cup grated Parmesan cheese
For the Pasta & Sauce:
- 8 ounces whole wheat pasta (penne or rotini work well)
- 1 tablespoon olive oil
- 3 cloves garlic (minced)
- 1 small onion (chopped)
- 1 can (14.5 oz) crushed tomatoes
- 1/2 cup low-sodium chicken broth
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup part-skim mozzarella cheese (shredded)
- 1/4 cup grated Parmesan cheese
- Fresh basil for garnish
Instructions: High Protein Chicken Parmesan Pasta
Step 1: Cook the Chicken
- Preheat oven to 375°F (190°C).
- In a bowl, toss the chicken pieces with garlic powder, onion powder, Italian seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat.
- Add the chicken and cook for 3-4 minutes per side until golden brown but not fully cooked.
- Remove from heat and mix with whole wheat breadcrumbs and Parmesan cheese. Set aside.
Step 2: Cook the Pasta
- Cook the whole wheat pasta according to package instructions until al dente.
- Drain and set aside, reserving 1/2 cup of pasta water.
Step 3: Make the Sauce
- In the same skillet, add olive oil and sauté garlic and onions until fragrant (about 2 minutes).
- Pour in the crushed tomatoes and chicken broth.
- Stir in Italian seasoning, red pepper flakes, salt, and black pepper.
- Simmer for 5-7 minutes, stirring occasionally.
Step 4: Combine and Bake
- Add the cooked pasta and reserved pasta water to the sauce. Stir to combine.
- Transfer the pasta mixture to a baking dish.
- Arrange the chicken pieces on top.
- Sprinkle with mozzarella and Parmesan cheese.
- Bake for 15-20 minutes, or until the cheese is melted and bubbly.
- Garnish with fresh basil before serving.
Nutritional Information (Per Serving)
- Calories: 420
- Protein: 38g
- Carbohydrates: 45g
- Fat: 10g
- Fiber: 7g
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Tips for Success
- Use High-Protein Pasta: Swap whole wheat pasta for chickpea or lentil pasta for an even higher protein content.
- Low-Carb Option: Replace pasta with spiralized zucchini or spaghetti squash.
- Extra Flavor: Add a pinch of smoked paprika or chili flakes for a deeper flavor profile.
FAQs: High Protein Chicken Parmesan Pasta
Can I Make This Recipe Ahead of Time?
Yes! This dish stores well in the refrigerator for up to 4 days. Reheat in the oven or microwave before serving.
Can I Freeze This Pasta?
Absolutely! Freeze in an airtight container for up to 3 months. Defrost overnight in the fridge before reheating.
What Can I Serve With This?
Pair with a simple side salad or roasted vegetables for a complete meal.
Can I Use Chicken Thighs Instead?
Yes! Chicken thighs add extra juiciness and flavor. Adjust the cooking time accordingly.
This High Protein Chicken Parmesan Pasta is a delicious, protein-packed meal that’s easy to prepare and perfect for any occasion. Enjoy the comfort of pasta with a healthy, satisfying twist!
Read more: Best Baked Chicken and Zucchini Recipe
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Best High Protein Chicken Parmesan Pasta Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
This High Protein Chicken Parmesan Pasta is a delicious and nutritious twist on the classic Italian favorite. Made with lean chicken breast, high-protein pasta, and a flavorful marinara sauce, this dish is packed with protein and perfect for a post-workout meal or a satisfying dinner. It’s easy to make, full of flavor, and a great way to enjoy comfort food while staying on track with your health goals!
Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil
For the Pasta:
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 2 cups marinara sauce (low-sugar or homemade)
- ½ teaspoon red pepper flakes (optional)
- ½ teaspoon Italian seasoning
- ½ cup part-skim mozzarella cheese, shredded
- ¼ cup parmesan cheese, grated
- 2 tablespoons fresh basil, chopped (for garnish)
Instructions
1. Cook the Pasta:
- Cook the high-protein pasta according to the package instructions. Drain and set aside.
2. Cook the Chicken:
- Season the chicken breast pieces with garlic powder, onion powder, paprika, salt, and black pepper.
- Heat olive oil in a large skillet over medium heat.
- Add the chicken and cook for 5-7 minutes, stirring occasionally, until fully cooked and golden brown. Remove from heat.
3. Combine the Pasta & Sauce:
- In the same skillet, add the marinara sauce, red pepper flakes, and Italian seasoning.
- Stir in the cooked pasta and return the chicken to the pan. Mix well.
4. Add the Cheese:
- Sprinkle mozzarella cheese and parmesan cheese over the pasta.
- Cover and let the cheese melt for 2-3 minutes, or broil for a golden, bubbly topping.
5. Serve:
- Garnish with fresh basil and extra parmesan cheese.
- Serve immediately and enjoy!
Notes
- For extra protein, use grilled chicken instead of pan-fried.
- Swap chickpea or lentil pasta for even more protein and fiber.
- Store leftovers in the fridge for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Cuisine: Italian, High-Protein, Healthy
Nutrition
- Serving Size: 4 servings
- Calories: 450
- Sugar: 6g
- Sodium: 780mg
- Fat: 12g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 45g
Keywords: High Protein Chicken Parmesan, Healthy Chicken Pasta, Muscle-Building Meals, Protein Pasta Recipe, Easy Chicken Parmesan