Healthy Tuscan Chicken Pasta (30-Minute High Protein)
A creamy, high-protein pasta dish with sun-dried tomatoes, whole wheat pasta, and a silky cottage cheese and Greek yogurt sauce. Quickly cooked in an Instant Pot for 30 minutes or tenderly slow-cooked in a Crock Pot for rich Tuscan flavors.
Ingredients
- 1 cup sun-dried tomatoes (no oil), halved or 1 cup halved grape tomatoes
- 3 tbsp Italian seasoning or 2 tbsp fresh herbs (basil, oregano, thyme)
- 2 tbsp minced garlic or 2 tsp garlic powder
- 2 lbs skinless, boneless chicken breast, diced 1-inch
- 3 cups low-sodium chicken broth
- 3 cups whole wheat pasta (12 oz box, 1-inch pieces)
- 2 cups cottage cheese
- 1 cup plain non-fat Greek yogurt
- 2 cups chopped spinach, fresh or frozen
- 1 tbsp unsalted butter
- 2 tbsp dried basil (optional)
- Salt and pepper to taste
Instructions
- Brown chicken in Instant Pot or Crock Pot with butter until golden
- Sauté garlic and sun-dried tomatoes until fragrant
- For Instant Pot: Add broth, Italian seasoning, dried basil, and pasta. Pressure cook for 10 minutes, quick-release
- For Crock Pot: Transfer chicken to slow cooker, add broth, garlic, tomatoes, and herbs. Cook on low 4-6 hours
- Add chopped spinach and cream sauce (cottage cheese + Greek yogurt), stir to blend
- If using Crock Pot, add pasta in the last 30 minutes. Cook until tender
- Taste and adjust seasoning with salt and pepper
- Serve with optional garnish of fresh herbs or Parmesan
Notes
Fresh herbs (like fresh basil or oregano) deepen flavor
Cherry tomatoes work as a substitute for grape tomatoes
Turkey breast provides similar lean protein to chicken
Vegetable broth makes this recipe vegetarian-friendly
Whole wheat spaghetti works but pair better with penne/rotini
Leftovers store well in the fridge for up to 4 days
Instant Pot method retains brighter colors; Crock Pot offers more tender results
Cherry tomatoes work as a substitute for grape tomatoes
Turkey breast provides similar lean protein to chicken
Vegetable broth makes this recipe vegetarian-friendly
Whole wheat spaghetti works but pair better with penne/rotini
Leftovers store well in the fridge for up to 4 days
Instant Pot method retains brighter colors; Crock Pot offers more tender results
Nutrition
Serving: 1gCalories: 310kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 5gCholesterol: 100mgSodium: 120mgFiber: 8gSugar: 4g
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