This healthy high protein chicken broccoli pasta recipe is a fantastic solution for those busy weeknights when you need a delicious and nutritious meal on the table fast. It’s designed to deliver great flavor in a single pan, making cleanup a breeze and getting you out of the kitchen quicker.
You’ll find this dish to be incredibly satisfying, packed with lean protein and wholesome vegetables, all while being incredibly easy to prepare. It’s a true weeknight hero that doesn’t compromise on taste or health.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
Healthy High Protein Chicken Broccoli Pasta
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This healthy high protein chicken broccoli pasta recipe is a fantastic solution for those busy weeknights when you need a delicious and nutritious meal on the table fast. It’s designed to deliver great flavor in a single pan, making cleanup a breeze and getting you out of the kitchen quicker. You’ll find this dish to be incredibly satisfying, packed with lean protein and wholesome vegetables, all while being incredibly easy to prepare. It’s a true weeknight hero that doesn’t compromise on taste or health.
Ingredients
Instructions
1. 1. Prepare the Chicken and Saute Aromatics: Start by patting your cubed chicken breasts dry with a paper towel. Season them with salt, pepper, and half of the Italian seasoning. Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add the seasoned chicken and cook for 3-5 minutes, stirring occasionally, until lightly browned on all sides. The chicken doesn’t need to be cooked through at this stage. Remove the chicken from the skillet and set aside.
2. 2. Build the Flavor Base: In the same skillet, add the chopped yellow onion and cook for 3-4 minutes until it softens and becomes translucent. This step extracts the sweet flavors from the onion. Add the minced garlic and the remaining Italian seasoning, cooking for another minute until fragrant. Be careful not to burn the garlic.
3. 3. Add Pasta and Broth: Pour in the chicken broth and bring it to a simmer, scraping up any browned bits from the bottom of the pan – this adds extra flavor. Stir in the uncooked pasta. Make sure the pasta is mostly submerged in the liquid.
4. 4. Simmer and Cook Pasta: Reduce the heat to medium-low, cover the skillet, and let it simmer for 10-12 minutes, or according to package directions, stirring occasionally. The pasta should be al dente, meaning it’s tender but still has a slight bite. Keep an eye on the liquid level; if it gets too low before the pasta is cooked, you can add a splash more broth or water.
5. 5. Incorporate Broccoli and Chicken: Once the pasta is nearly cooked, stir in the broccoli florets and the reserved cooked chicken. If using frozen broccoli, there’s no need to thaw it first. Cover the skillet again and continue to cook for another 3-5 minutes, or until the broccoli is tender-crisp and the chicken is fully cooked through.
6. 6. Finish with Creaminess and Cheese: Remove the skillet from the heat. Stir in the grated Parmesan cheese and the heavy cream (if using). Mix until the cheese is melted and the sauce is creamy. Taste and adjust seasonings as needed, adding more salt, pepper, or red pepper flakes if desired. Serve immediately.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: main dish
- Method: one-pan
- Cuisine: american
Nutrition
- Serving Size: 1 serving
Keywords: chicken, broccoli, pasta, one-pan, weeknight, healthy, protein, easy, quick, dinner
What You’ll Love About This Quick And Easy Recipe
This recipe is a true lifesaver for anyone juggling a busy schedule but still wanting to eat well. It’s perfect for families with active kids, individuals looking for a balanced meal prep option, or anyone who simply appreciates a flavorful dinner without a lot of fuss. The beauty of this dish lies in its simplicity and efficiency; everything comes together in one pan, which means less washing up and more time for yourself. You’ll love how quickly it transforms basic ingredients into a hearty and healthy meal, making it an ideal choice for a Tuesday night after sports practice, a quick Saturday lunch, or even a relaxed Sunday dinner when you want something comforting but not heavy. It’s a meal that satisfies both your hunger and your desire for convenience.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this chicken broccoli pasta is straightforward, focusing on fresh, accessible items you likely already have or can easily find at any grocery store. The key is to use good quality ingredients to ensure the best flavor.
INGREDIENTS:
- 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken broth
- 12 ounces short pasta (such as penne, rotini, or farfalle)
- 4 cups broccoli florets (fresh or frozen)
- 1/2 cup grated Parmesan cheese, plus more for serving
- 1/4 cup heavy cream (optional, for extra creaminess)
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Red pepper flakes, to taste (optional)
For simple substitutions, you can easily swap chicken breasts for boneless, skinless chicken thighs if you prefer a slightly richer flavor. If you don’t have chicken broth on hand, vegetable broth works just as well. Feel free to use your favorite short pasta shape; whole wheat pasta can also be used for an added fiber boost. When it comes to cheese, Pecorino Romano can be a sharp and delicious alternative to Parmesan. For a dairy-free version, omit the Parmesan and cream, or use plant-based alternatives.
Time Needed From Start To Finish
One of the best features of this healthy high protein chicken broccoli pasta is its incredibly quick turnaround time, making it a perfect fit for even the busiest weeknights. You’ll be amazed at how fast you can get a wholesome, satisfying meal on the table.
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
This efficient timeline ensures that you spend less time in the kitchen and more time enjoying your delicious creation with family or friends. The “one pan” aspect also significantly cuts down on cleanup, further contributing to its overall speed and convenience.
How To Make It Step By Step With Visual Cues
Making this healthy high protein chicken broccoli pasta is a straightforward process, designed for efficiency and delicious results. Follow these steps to achieve a perfect meal every time.
- Prepare the Chicken and Sauté Aromatics: Start by patting your cubed chicken breasts dry with a paper towel. Season them with salt, pepper, and half of the Italian seasoning. Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add the seasoned chicken and cook for 3-5 minutes, stirring occasionally, until lightly browned on all sides. The chicken doesn’t need to be cooked through at this stage. Remove the chicken from the skillet and set aside.
- Build the Flavor Base: In the same skillet, add the chopped yellow onion and cook for 3-4 minutes until it softens and becomes translucent. This step extracts the sweet flavors from the onion. Add the minced garlic and the remaining Italian seasoning, cooking for another minute until fragrant. Be careful not to burn the garlic.
- Add Pasta and Broth: Pour in the chicken broth and bring it to a simmer, scraping up any browned bits from the bottom of the pan – this adds extra flavor. Stir in the uncooked pasta. Make sure the pasta is mostly submerged in the liquid.
- Simmer and Cook Pasta: Reduce the heat to medium-low, cover the skillet, and let it simmer for 10-12 minutes, or according to package directions, stirring occasionally. The pasta should be al dente, meaning it’s tender but still has a slight bite. Keep an eye on the liquid level; if it gets too low before the pasta is cooked, you can add a splash more broth or water.
- Incorporate Broccoli and Chicken: Once the pasta is nearly cooked, stir in the broccoli florets and the reserved cooked chicken. If using frozen broccoli, there’s no need to thaw it first. Cover the skillet again and continue to cook for another 3-5 minutes, or until the broccoli is tender-crisp and the chicken is fully cooked through.
- Finish with Creaminess and Cheese: Remove the skillet from the heat. Stir in the grated Parmesan cheese and the heavy cream (if using). Mix until the cheese is melted and the sauce is creamy. Taste and adjust seasonings as needed, adding more salt, pepper, or red pepper flakes if desired. Serve immediately.
Easy Variations And Serving Ideas That Fit Real Life
This healthy high protein chicken broccoli pasta is incredibly versatile, making it easy to adapt for different tastes, dietary needs, or even just to use up what you have on hand. For a kid-friendly twist, you might use smaller pasta shapes like elbow macaroni and cut the chicken into even smaller pieces. If your children are hesitant about broccoli, you can finely chop it or even blend a portion of it into the sauce to hide it, while still getting the nutritional benefits. A sprinkle of mild cheddar cheese alongside or instead of Parmesan can also make it more appealing to younger palates.
For additional protein, consider adding a can of drained cannellini beans or chickpeas along with the broccoli. If you want to boost the vegetable content further, spinach or chopped bell peppers can be added during the last few minutes of cooking. For a bit of heat, a pinch of red pepper flakes stirred in at the end provides a nice kick. Serving this dish with a simple side salad dressed with a light vinaigrette or some crusty garlic bread can complete the meal beautifully. It’s also a fantastic dish for meal prepping; simply divide it into individual containers for quick lunches throughout the week.
Common Slip-Ups And How To Avoid Them
Even with a straightforward recipe like this, a few common mistakes can impact the final outcome. Being aware of these can help you achieve perfect results every time. One frequent slip-up is overcooking the chicken in the initial browning stage. Since the chicken will cook further with the pasta, you only need to brown it lightly. Overcooking it early on can lead to dry, tough chicken in the final dish. To avoid this, cook it just until the exterior is no longer pink, then remove it promptly from the pan.
Another common issue is not stirring the pasta enough while it simmers. Because the pasta cooks directly in the sauce, it can stick to the bottom of the pan if left undisturbed. Stirring occasionally, especially in the first few minutes after adding the pasta, will prevent sticking and ensure even cooking. Also, adding the broccoli too early can result in mushy, overcooked florets. Broccoli cooks relatively quickly, so adding it towards the end ensures it retains its vibrant color and tender-crisp texture. Finally, not tasting and adjusting seasonings at the end is a missed opportunity. Flavors can mellow during cooking, so a final taste test and adjustment of salt, pepper, or Italian seasoning can elevate the dish significantly.
How To Store It And Make It Ahead Without Ruining Texture
This healthy high protein chicken broccoli pasta is excellent for meal prepping and storing, making your busy weeknights even easier. To store leftovers, allow the pasta to cool completely to room temperature before transferring it to an airtight container. Refrigerate promptly within two hours of cooking. It will keep well in the refrigerator for up to 3-4 days. The pasta may absorb more of the sauce as it sits, so it might appear a little drier, but the flavor will still be fantastic.
When reheating, you can use either the microwave or the stovetop. For microwave reheating, place a single serving in a microwave-safe dish, add a splash of chicken broth or water to help rehydrate the sauce, and heat on high for 1-2 minutes, stirring halfway through, until heated through. If reheating on the stovetop, transfer the pasta to a skillet over medium-low heat, adding a little broth or water, and stir gently until warmed through. Avoid overheating, as this can make the chicken tough and the broccoli mushy. While you can technically freeze cooked pasta dishes
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
