High Protein Chicken Parmesan Pasta Recipe

I’ve reimagined Chicken Parmesan as a one-pot, high-protein Healthy Chicken Penne Pasta that comes together in under an hour and might make you rethink weeknight dinners.

I love turning ordinary dinners into something a little unexpected. My High Protein Chicken Parmesan Pasta began as a lazy weeknight idea and somehow became everyone’s favorite.

Using boneless skinless chicken breasts and a hearty high protein pasta, it delivers that satisfying protein hit without feeling boring. Flavors stack up in ways that make you want to eat it cold the next day, and every forkful sneaks in something new so you keep tasting.

If you think you’ve tried every Healthy Chicken Penne Pasta out there, try this, it might change your weeknight game.

Ingredients

• Chicken breast: Lean high protein, helps muscle repair, low carbs, neutral mild flavor.
• Chickpea or lentil pasta: Packed with fiber and plant protein, slightly nutty taste.
• Marinara sauce: Tomato based, gives vitamin C, tangy, adds umami and moisture.
• Ricotta or Greek yogurt: Adds creaminess and extra protein, can mellow tomato acidity.
• Mozzarella: Melts into gooey topping, good source of protein and calcium, mild.
• Parmesan: Sharp salty punch, small amount boosts savory depth and adds calcium.
• Garlic: Pungent aroma, supports heart health, gives warm savory bite when cooked.
• Olive oil: Healthy fats for satiety and flavor, lightly browns chicken improves texture.

Ingredient Quantities

• 1 lb boneless skinless chicken breasts
• 2 tablespoons olive oil
• salt and black pepper to taste
• 1 medium yellow onion
• 3 cloves garlic
• 1 teaspoon Italian seasoning
• 1/2 teaspoon red pepper flakes (optional)
• 2 cups marinara sauce (about 16 oz)
• 2 cups low sodium chicken broth
• 8 oz high protein pasta (chickpea or lentil penne works great)
• 1/2 cup ricotta cheese or plain greek yogurt (optional for extra creaminess)
• 1 1/2 cups shredded mozzarella (about 6 oz)
• 1/2 cup grated Parmesan cheese
• 2 tablespoons chopped fresh basil or parsley

How to Make this

1. Cut 1 lb boneless skinless chicken into bite sized pieces, season with salt, black pepper and about half the 1 teaspoon Italian seasoning; heat 2 tablespoons olive oil in a large deep skillet or Dutch oven over medium high and brown the chicken 3 to 4 minutes per side until golden, then remove to a plate (dont worry if not fully cooked).

2. Add the chopped medium yellow onion to the same pan and cook 3 to 4 minutes until soft, stir in 3 minced garlic cloves and the remaining Italian seasoning plus 1/2 teaspoon red pepper flakes if using, cook 30 to 45 seconds until fragrant.

3. Pour in 2 cups marinara sauce and 2 cups low sodium chicken broth, scraping up browned bits from the bottom of the pan for extra flavor.

4. Stir in 8 oz high protein pasta (chickpea or lentil penne) and nestle the browned chicken back into the sauce so everything is mostly submerged.

5. Bring to a gentle boil, then reduce heat to medium low, cover and simmer 10 to 12 minutes, stirring every few minutes so the pasta doesnt stick and to check doneness; if the sauce gets too thick before the pasta is tender add a splash more broth or water.

6. Once pasta is al dente and chicken is cooked through (no pink inside), stir in 1/2 cup ricotta cheese or plain Greek yogurt if you want extra creaminess, taste and adjust salt and black pepper.

7. Sprinkle 1 1/2 cups shredded mozzarella and 1/2 cup grated Parmesan evenly over the top, cover for 2 to 4 minutes until the mozzarella melts; or if your pan is oven safe, pop under a hot broiler 1 to 2 minutes to brown the cheese (watch it closely so it doesnt burn).

8. Turn off the heat, stir gently to combine melted cheese into the sauce a bit or leave as cheesy pockets, let rest 2 minutes so the sauce thickens up.

9. Scatter 2 tablespoons chopped fresh basil or parsley on top, serve hot and enjoy — this makes a quick one pot, high protein dinner that everyone will love.

Equipment Needed

1. Large deep skillet or Dutch oven (12-inch or similar)
2. Cutting board
3. Chef’s knife
4. Measuring cups and measuring spoons
5. Tongs or a slotted spoon for flipping the chicken
6. Wooden spoon or silicone spatula for stirring
7. Lid that fits the skillet (or a baking sheet to cover)
8. Small bowl and spoon for the ricotta or yogurt
9. Oven mitts and a plate to rest the browned chicken on

FAQ

High Protein Chicken Parmesan Pasta Recipe Substitutions and Variations

• Swap 1 lb boneless skinless chicken breasts for 14–16 oz extra-firm tofu: press well, cube and pan-sear until golden. Same protein punch, just watch moisture so it doesn’t get soggy.
• Swap 8 oz high-protein pasta for 8 oz whole-wheat or regular semolina pasta: same cooking time for most brands, and it keeps the texture familiar if you dont like bean pasta.
• Swap 1/2 cup ricotta or Greek yogurt for 1/2 cup cottage cheese (blended smooth) or 1/2 cup silken tofu: gives creamy body without changing the sauce flavor much.
• Swap 2 cups low-sodium chicken broth for 2 cups low-sodium vegetable broth or 2 cups water plus 1 chicken or vegetable bouillon cube: easy pantry fix if you run out of broth.

Pro Tips

1. Sear the chicken in a really hot pan so you get a good brown crust, dont crowd the pan or you’ll steam instead of brown; cut pieces similar size so they cook evenly.
2. If the sauce gets too thick before the pasta is done, add a splash more chicken broth or save a little pasta cooking liquid to loosen things up, add it slowly until the texture feels right.
3. Fold ricotta or greek yogurt in off the heat so it stays creamy and doesnt break, or temper it first by mixing a few spoonfuls of warm sauce into the ricotta then stir it back in.
4. For a bubbly brown cheese top use an oven safe pan and pop it under the broiler for just a minute or two, watch it closely cause cheese goes from perfect to burned fast.