High Protein Creamy Chicken Pasta Healthy Under 500 Calories

Prep Time 10

Cook Time 20

Total Time 30

Servings 4 servings

Calories 480

This delicious and nutritious chicken pasta recipe is packed with protein and flavor, perfect for a healthy meal under 500 calories per serving.

600 g boneless, skinless chicken breast (sliced into thin cutlets; swap with thighs for juicier result)
1 tsp smoked paprika
1 2 tsp garlic powder
1 2 tsp onion powder
1 2 tsp salt (to taste)
1 4 tsp black pepper
1 tbsp olive oil

280 g high-protein pasta (e.g., Barilla Protein, Chickpea, or Red Lentil penne) (regular penne or rigatoni can be used, but with slightly less protein)
4 cloves garlic (minced)
180 g low-fat cream cheese (or full-fat for creamier sauce, or Greek yogurt for lighter option)
200 ml low-sodium chicken broth
0.5 cup reserved pasta water (do not skip this step)
30 g Parmesan cheese (or Pecorino Romano or nutritional yeast for dairy-free)
1 tsp Italian seasoning
1 4 tsp crushed red pepper flakes (optional for heat)
1 whole lemon (juiced, do not use bottled)

Season chicken with paprika, garlic powder, onion powder, salt, and black pepper. Cook pasta in salted water, saving ½ cup pasta water. Sear chicken until golden and cooked through, then rest.
In the same pan, sauté garlic, melt cream cheese, then add chicken broth, Italian seasoning, red pepper flakes, and lemon juice to make the sauce.
Add cooked pasta and reserved pasta water to the sauce, then stir in Parmesan cheese and toss to combine.
Slice the rested chicken and serve over pasta, garnished with parsley, Parmesan, and lemon wedges.

Using Greek yogurt can reduce fat and calories, but add off heat to prevent curdling. Adjust seasoning to taste.

Calories: 480kcal

Cost: $15

Course: Main Course

Cuisine: American

Keyword: chicken, High-Protein, Pasta