Healthy Creamy Sun-Dried Tomato Chicken Pasta: Your New Weeknight Hero
Hey there, friend! Isla here from BiteTide. Can we talk about cravings for a second? You know the ones—that deep, undeniable need for a big, comforting bowl of creamy pasta that hugs you from the inside out. But then that little voice in your head whispers, “But the heavy cream… the post-dinner crash… the food-coma on the couch…”
Well, I’m here to tell that little voice to hush. Because we’ve cracked the code. We’re about to ride the most delicious flavor wave straight into a bowl of pure, unadulterated comfort that feels as good as it tastes. This, my friend, is my Healthy Creamy Sun-Dried Tomato Chicken Pasta.
Imagine this: tender, golden-seared chicken tossed with your favorite penne pasta. A sauce that’s miraculously lush, velvety, and clings to every single noodle. It’s tangy from sun-dried tomatoes, savory from a generous cloud of Parmesan, and has that unmistakable garlicky warmth we all crave. And the secret? A protein-packed, lightning-fast sauce made with Greek yogurt. No heavy cream, no flour, no fuss. Just a bowl that delivers that “I-slaved-over-the-stove-for-hours” feeling in about 30 minutes flat. This isn’t just a recipe; it’s your new weeknight superhero. Let’s get cooking!
The Little Jar of Sunshine That Started It All
This recipe has a special place in my heart, and it all started with a little jar of sunshine in my grandma’s pantry. Nonna Rosa wasn’t one for fancy ingredients, but she always had a jar of sun-dried tomatoes tucked away, preserved from her own garden’s summer bounty. To me, they were these magical, chewy, intensely flavorful gems.
One rainy Tuesday after school, I was moping around her kitchen, complaining about… well, being a teenager. Without a word, she pulled out that jar, a clove of garlic, and some leftover roast chicken. In ten minutes, she had transformed plain pasta into the most vibrant, soul-warming dish I’d ever tasted. It was simple, resourceful, and packed with so much love. That’s the spirit I bring to this recipe. It’s my modern, protein-packed twist on her kitchen magic—a dish that solves a long day, celebrates simple ingredients, and brings a whole lot of joy to the table. Every time I smell those tomatoes hitting the warm pan, I’m right back in her cozy kitchen.
Gathering Your Flavor Crew
Here’s the dream team for our creamy pasta. The beauty of this dish is in its simplicity, so let’s get to know our ingredients a little better. I love treating my pantry like a group of friends—each one brings its own unique personality to the party!
- 12 oz Penne: I love using whole grain or a high-protein penne for an extra fiber and protein boost. The tubes and ridges are perfect for catching all that creamy sauce! Chef’s Insight: Any short pasta works great here—rigatoni, fusilli, or shells are all fantastic substitutes.
- 1 ½ lbs Chicken Breast or Tenderloins, sliced: Slicing them into even strips ensures they cook quickly and evenly, soaking up all the pan juices. Substitution Tip: For a super-fast version, use pre-cooked rotisserie chicken! Just shred it and add it at the end to warm through.
- 1 tbsp Olive Oil: We’re just using this to get a beautiful sear on our chicken. If your sun-dried tomatoes are packed in oil, you can use a tablespoon from that jar for an extra flavor punch!
- 1/2 cup Sun-Dried Tomatoes (in oil), chopped: These are the STARS of the show. They bring a sweet, tangy, intensely savory depth that forms the backbone of our sauce. Don’t use the dry-packed ones if you can help it—the oil-packed ones are more tender and flavorful.
- 3 Garlic Cloves, minced: Because is it even a cozy pasta without garlic? I say no. Fresh is best here for that bright, aromatic kick.
- 2 cups Fresh Spinach: This is our sneaky veggie boost! It wilts down beautifully into the sauce, adding color, nutrients, and a lovely fresh contrast to the richness. Substitution Tip: Kale or arugula would be wonderful here too! If using kale, just chop it finely and let it simmer for a minute longer.
- 1 cup Plain Greek Yogurt (full-fat or 2%): Here she is, our secret weapon! Full-fat will give you the creamiest, richest result, but 2% works beautifully too. It adds a tangy creaminess and a massive protein boost. Chef’s Insight: Make sure it’s at room temperature to prevent it from curdling when you add it to the pan.
- 1/2 cup Grated Parmesan, plus more for serving: This is for that salty, nutty, umami flavor that makes everything better. Please, for the love of all that is good, grate it yourself! Pre-grated cheese has anti-caking agents that can make your sauce grainy.
- Salt and Pepper, to taste: Season with confidence! Taste as you go.
- Optional: 1/2 cup Roasted Red Peppers or Sautéed Mushrooms: Want to ride an even bigger flavor wave? These add a sweet, smoky note or an earthy, savory depth. Highly recommend!Print
Healthy Creamy Sun-Dried Tomato Chicken Pasta : Light, Lush & Protein-Packed
- Total Time: ≈ 30 minutes
- Yield: 4 servings 1x
Description
A light but lush pasta dinner featuring lean chicken, tangy sun‑dried tomatoes and a creamy (yet healthier) sauce—packed with protein and flavour.
Ingredients
Scale- 8 oz (≈ 225 g) whole‑wheat pasta or chickpea / lentil pasta (for extra protein)
- 1 lb (≈ 450 g) boneless skinless chicken breasts, cut into bite‑sized pieces
- 1 Tbsp olive oil
- 2 tsp paprika
- Salt & freshly ground black pepper, to taste
- 1 small shallot or ½ medium onion, finely diced
- 2 garlic cloves, minced
- ½ cup jarred sun‑dried tomatoes, drained & chopped (preferably oil‑packed but drained) — the concentrated flavour adds big impact. :contentReference[oaicite:0]{index=0}
- 1 ½ cups baby spinach (or kale) — for colour and extra nutrients
- 1 cup low‑sodium chicken broth
- ¾ cup unsweetened plain Greek yogurt (or for dairy‑free: blended cashews + plant‑milk) — lighter than heavy cream
- 2 Tbsp grated Parmesan cheese (optional — skip or use plant‑based for dairy‑free)
- 1 Tbsp chopped fresh basil (or parsley), for garnish
Instructions
- Cook the pasta according to package instructions until al dente. Drain, reserving about ¼ cup pasta‑cooking water, and set aside.
- While the pasta cooks, season the chicken pieces with paprika, salt and pepper.
- In a large skillet over medium heat, add the olive oil and cook the chicken until browned and cooked through (about 5–7 minutes depending on size). Remove chicken from the skillet and set aside.
- In the same skillet, add the diced shallot/onion and sauté for ~2–3 minutes until softened. Add the garlic and cook ~30 seconds until fragrant.
- Add the chopped sun‑dried tomatoes to the skillet and stir for ~1 minute. :contentReference[oaicite:1]{index=1}
- Pour in the chicken broth and bring to a gentle simmer. Let it reduce slightly for 1–2 minutes.
- Reduce heat to low, stir in the Greek yogurt (or cashew‑based cream alternative) and Parmesan (if using), mixing until smooth. If the sauce is too thick, stir in a splash of the reserved pasta water until you reach your desired consistency. :contentReference[oaicite:2]{index=2}
- Add the spinach and cooked chicken back into the skillet; stir until the spinach just wilts and the chicken is coated in sauce.
- Add the drained pasta into the skillet and toss everything together until evenly combined. Taste and adjust seasoning (salt/pepper) as needed.
- Garnish with chopped fresh basil or parsley and serve immediately. Enjoy your protein‑packed, flavour‑rich meal!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Main Course
Nutrition
- Calories: ≈ 450‑500
- Sugar: ≈ 4‑6 g
- Saturated Fat: ≈ 3‑5 g
- Unsaturated Fat: ≈ 6‑9 g
Let’s Create Some Magic: Step-by-Step
Okay, team! Aprons on, music playing, let’s do this. This recipe moves quickly, so I like to have all my ingredients prepped and ready to go (that’s your mise en place, making you feel fancy already).
- Pasta Perfection: Cook your penne according to the package directions in a large pot of well-salted water. You want the water to taste like the sea—this is your only chance to season the pasta itself! Before you drain it, SCOOP OUT ABOUT 1/4 CUP OF THE STARCHY PASTA WATER. This liquid gold is key to making our sauce silky and helping it cling to the noodles. Drain the pasta and set it aside. Chef’s Hack: Time it so the pasta is done around the same time your sauce is coming together.
- Golden Chicken: While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Pat your chicken slices dry with a paper towel (this is the secret to a good sear!) and season them generously with salt and pepper. Add them to the hot pan in a single layer—don’t crowd them! We’re looking for a beautiful golden-brown crust, about 5-7 minutes per side. Once cooked through, remove the chicken from the pan and set it aside on a plate. Little Chef Tip: Don’t wash the pan! All those delicious browned bits at the bottom are pure flavor. We’re going to use them.
- Building the Flavor Base: Reduce the heat to medium. In that same beautiful, flavorful pan, add the chopped sun-dried tomatoes, minced garlic, and any optional veggies (like mushrooms, if using). Sauté for just 1-2 minutes until the garlic is incredibly fragrant. You’ll know—your kitchen will smell like heaven. Watchful Eye: Don’t let the garlic burn! Burnt garlic turns bitter, and we don’t want that.
- The “How Is This So Creamy?!” Sauce: This is the most important step! Turn the heat down to low. Now, add the room-temperature Greek yogurt, the grated Parmesan, and that reserved 1/4 cup of starchy pasta water. Whisk or stir everything together quickly until it forms a smooth, creamy, pale orange sauce. DO NOT LET IT BOIL. If the sauce gets too hot, the yogurt can separate and become grainy. Low and slow is the way to go. If it looks a little thick, add another splash of pasta water until it’s a saucy consistency you love.
- Bringing It All Home: Now, toss in the fresh spinach and stir until it just wilts, which will only take a minute. Return the cooked chicken and the drained pasta to the skillet. Using tongs, gently toss everything together until every piece of chicken and every single noodle is gloriously coated in that creamy, dreamy sauce. Final Taste Test: Give it a taste! Does it need another pinch of salt? A crack of black pepper? Adjust to your heart’s content.
Plating Up the Good Vibes
We eat with our eyes first, so let’s make this beautiful! I love using a warm, shallow bowl for pasta. Grab your tongs and twirl a generous portion into the bowl. Make sure you get plenty of that sun-dried tomato-studded chicken in there. The final flourish? A fresh shower of grated Parmesan cheese, a crack of black pepper, and maybe a little sprinkle of fresh chopped parsley or basil if you’re feeling extra. This dish is a complete meal in a bowl, but a simple side of a crisp, green salad with a lemony vinaigrette is the perfect refreshing partner to cut through the richness.
Ride Your Own Flavor Wave: Recipe Variations
This recipe is a fantastic canvas—make it your own! Here are a few of my favorite twists:
- Seafood Swap: Replace the chicken with large shrimp or scallops for a luxurious, briny twist.
- Vegetarian Delight: Skip the chicken and add a can of drained and rinsed chickpeas or white beans for a plant-powered protein punch.
- Creamy Tomato & Basil: Stir in a quarter cup of chopped fresh basil at the very end for a bright, herby freshness.
- Spicy Kick: Add a pinch of red pepper flakes when you’re sautéing the garlic for a gentle, warming heat.
- Dairy-Free Dream: Use a plain, unsweetened dairy-free yogurt (cashew or coconut work well) and nutritional yeast instead of Parmesan.
Isla’s Chef Notes & Kitchen Confessions
This recipe has been through many iterations in my test kitchen (a.k.a. my real, sometimes chaotic, home kitchen). The first time I tried it, I was so impatient I added cold yogurt straight from the fridge to a hot pan. Let’s just say it looked… curdled. A delicious-tasting mess, but a mess nonetheless! So learn from my mistake: room temp yogurt and low heat are non-negotiable for a silky sauce.
This dish has also become my go-to for last-minute dinner parties. It’s so impressive-looking, and no one ever guesses the secret ingredient. I love watching my friends’ faces light up when I tell them it’s healthy-ish. It’s a recipe that proves you don’t need heavy, complicated ingredients to create something truly special and comforting. It’s evolved, but its soul remains the same: simple, joyful, and packed with flavor.
Your Questions, Answered!
I’ve made this pasta a zillion times, and I’ve answered a ton of questions from the BiteTide community about it. Here are the most common ones to ensure your success!
Q: My sauce looks grainy/curdled! What happened and can I fix it?
A: This almost always means the heat was too high when you added the yogurt. Yogurt is delicate and can’t handle a rolling boil. To prevent this, always lower the heat to low before adding it. If it does happen, don’t panic! Remove the pan from the heat immediately and vigorously whisk in a tablespoon of pasta water. This can often bring it back together. If it’s really separated, you can try blending it quickly with an immersion blender.
Q: Can I make this ahead of time?
A: You can prep the components ahead! Cook the chicken, chop the veggies, and make the sauce base. Store them separately in the fridge. When ready to eat, gently reheat the sauce on low, cook your pasta fresh, and combine everything. I don’t recommend making the entire dish ahead and reheating, as the pasta can soak up too much sauce and become mushy.
Q: What can I use instead of Greek yogurt?
A. Full-fat coconut cream is a great dairy-free alternative that will give you a rich, creamy texture. You could also use a light cream cheese thinned out with a bit of milk or pasta water. The flavor profile will change slightly, but it will still be delicious!
Q: My sauce is too thick. How can I thin it out?
A. No problem! This is what that reserved pasta water is for. Just add it in, one tablespoon at a time, stirring until the sauce reaches your desired consistency. It’s the perfect tool because the starch in the water helps emulsify the sauce and helps it stick to the pasta.
Nutritional Info*
Per Serving (approx. 1/4 of the recipe): ~420 calories | 16g fat | 35g carbs | 38g protein
*Please note: Nutritional information is an estimate and can vary based on the specific brands of ingredients you use. This is provided as a guide.
This sun-dried tomato chicken pasta delivers all the richness of a creamy dinner without the extra calories. Quick, easy, and family-friendly, it’s a weeknight favorite that balances indulgence and nutrition perfectly.
