Go Back

Healthy Tuscan Chicken Pasta - Creamy, Comforting, and Lightened Up

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Chicken: 1 to 1.25 pounds boneless, skinless chicken breasts (or thighs)
  • Pasta: 12 ounces whole-wheat penne or rotini (gluten-free if needed)
  • Sun-dried tomatoes: 1/2 cup, drained and sliced (prefer oil-packed for best flavor)
  • Spinach: 4 cups fresh baby spinach (or use kale, chopped, stems removed)
  • Garlic: 3–4 cloves, minced
  • Olive oil: 1–2 tablespoons (use some from the sun-dried tomato jar for extra flavor)
  • Low-sodium chicken broth: 1 cup
  • Milk: 3/4 cup (2% or unsweetened almond milk both work)
  • Plain Greek yogurt: 1/2 cup (2% or 0%)
  • Parmesan cheese: 1/3 cup freshly grated, plus more for serving
  • Italian seasoning: 1 teaspoon
  • Crushed red pepper flakes: 1/4 teaspoon (optional, for heat)
  • Salt and black pepper: to taste
  • Lemon: 1, for zest and a squeeze of juice
  • Fresh basil: small handful, chopped (optional but lovely)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente. Reserve 1/2 cup pasta water, then drain.
  2. Season the chicken: Pat the chicken dry. Season both sides with 1/2 teaspoon salt, 1/2 teaspoon black pepper, and the Italian seasoning.
  3. Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add chicken and cook 4–6 minutes per side, until cooked through and browned. Transfer to a plate to rest, then slice into strips.
  4. Sauté aromatics: Reduce heat to medium. If the pan is dry, add another teaspoon of oil. Add garlic and cook 30–60 seconds until fragrant. Stir in sun-dried tomatoes and a pinch of red pepper flakes.
  5. Build the sauce base: Pour in the chicken broth and milk. Scrape up any browned bits. Simmer 2–3 minutes to warm through.
  6. Make it creamy: Whisk the Greek yogurt in a small bowl to loosen. Take the skillet off the heat for a moment, then whisk in the yogurt and Parmesan until smooth. Return to low heat; avoid boiling to prevent curdling.
  7. Add greens: Stir in the spinach. Cook 1–2 minutes until wilted. If the sauce gets too thick, add a splash of reserved pasta water.
  8. Combine: Add the cooked pasta and sliced chicken to the skillet. Toss to coat. Taste and adjust with salt, pepper, lemon zest, and a small squeeze of lemon juice for brightness.
  9. Finish and serve: Sprinkle with fresh basil and extra Parmesan. Serve hot.