This healthy chicken pasta comes together in under an hour and hits all the comfort notes without weighing you down. It’s the kind of weeknight dinner I make when I want something satisfying but still light enough to feel good about.
Why This Recipe Works
I love how this dish balances lean protein, whole grains, and vegetables in one pan. The chicken stays tender because I butterfly it for even cooking, and the whole wheat penne gives it a nutty backbone that pairs beautifully with the bright tomato sauce.
Adding broccoli in the last few minutes of pasta cooking means it stays crisp-tender instead of turning mushy. The baby spinach and basil wilt right into the hot sauce, so you get their freshness without any extra steps.
This recipe is forgiving — if your sauce thickens too much while simmering, just stir in a splash of the starchy pasta water. It loosens everything up and helps the sauce cling to each piece.
Ingredients
This makes enough for about 3 people, depending on appetites.
- 1–2 chicken breasts, boneless, skin removed
- 1 tbsp olive oil, plus extra for rubbing
- 2 garlic cloves, finely chopped
- 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)
I always reach for free-range chicken when I can. It tastes better, and it’s naturally lower in fat than more intensively farmed birds.
The whole wheat penne holds up well to the sauce and adds a bit of chew. If you don’t have whole wheat, regular penne works fine — just know the texture will be a little softer.
Broccoli brings crunch and color, while the spinach and basil add freshness at the end. I treat the Parmesan as optional because this dish is already flavorful, but a light sprinkle does add a nice salty finish.
Step-by-Step Method
Start by preparing the chicken. Carefully slice each breast almost in half horizontally, stopping just before you cut all the way through. Open it up like a book so it lays flat. This gives you uniform thickness, which means the chicken cooks quickly and evenly without drying out.
Heat a large saucepan over medium–low heat. Add the olive oil, then toss in the garlic and chilli flakes. Let them cook for about 2 minutes until fragrant but not browned. Stir in the tomato purée and cook for 2 more minutes — this deepens the tomato flavor and takes away any raw taste.
Pour in the passata, season with pepper, and stir well. Turn the heat down to a gentle simmer and let it bubble away while you get the rest of the dish ready.
Bring a large pot of salted water to the boil. Add the whole wheat penne and cook according to the package instructions. About 3 minutes before the pasta is done, drop in the broccoli chunks. This way, the broccoli cooks just enough to be tender but still has a bit of bite. Drain everything thoroughly once it’s ready.
While the pasta cooks, heat a griddle pan over high heat until it’s smoking. Rub the butterflied chicken with a little oil and season lightly with salt and pepper. Lay it on the hot griddle and cook for 3–5 minutes on each side until golden and cooked through. Move it to a plate and let it rest for 5 minutes — this keeps the juices inside so the chicken stays moist when you slice it.
Once rested, cut the chicken into bite-sized pieces. Add the drained pasta and broccoli to the pan with the simmering tomato sauce. If the sauce has thickened too much, stir in a little of the hot pasta water to loosen it. Mix well, then fold in the sliced chicken, spinach, and basil leaves if you’re using them.
Let everything sit over low heat for a minute or two so the spinach and basil wilt into the sauce. Taste and adjust the seasoning with more black pepper if needed. Serve warm, sprinkled with Parmesan if you like.
Simple Adjustments
If you want more vegetables, sliced mushrooms or zucchini work well stirred into the sauce. For extra heat, add another pinch of chilli flakes or a dash of hot sauce at the end.
No whole wheat penne? Use regular penne, fusilli, or even farfalle. Just keep an eye on the cooking time since different shapes cook at different rates.
If you’re out of fresh basil, a teaspoon of dried oregano stirred into the sauce while it simmers gives a nice herbal note. Fresh parsley can stand in for basil at the end if that’s what you have.
Serving Suggestions
This dish stands well on its own, but I sometimes serve it with a slice of crusty bread to soak up the sauce. A simple green salad with lemon dressing on the side keeps things light and fresh.
For a heartier meal, add a few cherry tomatoes roasted with olive oil and garlic, or scatter some toasted pine nuts over the top for crunch.
Storage and Reheating
Leftovers keep well in the fridge for up to 2 days in an airtight container. Reheat gently in a saucepan with a splash of water or broth to loosen the sauce.
I don’t recommend freezing this one because the pasta can turn soft when thawed. It’s best enjoyed fresh or within a day or two.
FAQ
Can I use chicken thighs instead of breasts?
Yes, boneless skinless thighs work well. They’re a bit richer and stay very moist. Cook them the same way, just check that they’re cooked through before slicing.
Do I have to butterfly the chicken?
It’s not required, but it helps the chicken cook evenly and quickly. If you skip it, just pound the breasts to an even thickness or slice them into thin cutlets before griddling.
Can I make this without the griddle pan?
Absolutely. A regular skillet or nonstick pan over medium-high heat works fine. Just make sure it’s hot before adding the chicken so it gets a good sear.
Is this dairy-free?
It is if you skip the Parmesan. The rest of the ingredients are naturally dairy-free.
There’s something deeply satisfying about a one-pan pasta that feels wholesome without being fussy. This healthy chicken pasta has become a regular in my rotation because it’s quick, balanced, and always hits the spot.
Healthy chicken pasta
Ingredients
Method
- Carefully slice the breast almost in half horizontally, not quite cutting through to the other edge. Keep that edge intact and open up the breast like you are opening up a book. This will make the meat a uniform thickness to ensure quick and even cooking.
- Heat a large saucepan over a medium–low heat. Add the olive oil to the pan. Once warm, add the garlic and chilli flakes and cook for 2 minutes, then stir in the tomato purée and cook for 2 more minutes. Add the passata to the pan, season with pepper, stir to mix well and reduce the heat to a gentle simmer. Leave to simmer gently while you prepare the rest of the dish.
- Bring a large saucepan of salted water to the boil, add the pasta and cook according to the packet instructions. Add the broccoli 3 minutes before the end of cooking. Drain thoroughly.
- Meanwhile heat a griddle pan over a high heat until smoking. Rub the chicken with a little oil and season with a tiny bit of salt and pepper then griddle for 3–5 minutes on each side. Set aside to rest for 5 minutes before slicing into bite-sized pieces.
- Add the cooked pasta and broccoli to the pan with the tomato sauce (if the sauce has thickened too much while simmering then add a little hot water from the pasta). Stir to mix well and then add the griddled chicken, spinach and basil leaves (if using). Season again with plenty of black pepper and allow the spinach and basil to wilt. Sprinkle with Parmesan, if using, and serve.
Notes
- Always use free-range chicken if you can. As well as it tasting better and being kinder to the chickens, it’s naturally lower in fat than the meat on more intensively farmed birds.
- It’s also a common misconception that you have to use lots of oil when griddling meat; as long as the pan is hot enough, the chicken shouldn’t stick.
