High Protein Tuscan Chicken Pasta

Craving comfort food that still aligns with your goals? This lightened-up Tuscan Chicken Pasta is packed with lean protein, full of flavour, and perfect for weeknight dinners. With 43g of protein per serve and under 570 calories, it’s a macro-balanced meal your whole household will love.

Why You’ll Love This Recipe

• High in Protein: 43g of lean protein to support muscle recovery and keep you full

• Creamy, Without the Guilt: Made with light thickened cream for all the flavour, less fat

• Nutrient Boost: Cherry tomatoes and spinach add fibre, colour, and key vitamins

• Quick and Easy: On the table in just 20 minutes — no fancy equipment needed

Ingredients (Serves 1)

• 120g chicken breast (weighed raw)

• 70g dry fettuccine

• 1 tsp Tuscan seasoning (e.g. MasterFoods)

• 5g minced garlic

• 80g cherry tomatoes

• 20g baby spinach

• 60ml salt-reduced chicken stock

• 60ml light thickened cream

• 10g grated parmesan cheese

Method

1. Cook the pasta according to packet instructions. Drain and set aside.

2. Dice the chicken and coat it in Tuscan seasoning. Heat a non-stick pan over medium heat, add the garlic, then the chicken. Cook for 4–5 minutes until browned and cooked through.

3. Add the vegetables and stock to the pan. Stir and simmer over medium-low heat until the vegetables are tender.

4. Pour in the cream and parmesan, stir to combine, and add the cooked pasta. Simmer for another 1–2 minutes, then serve hot.

Nutrition Per Serve

• Calories: 565 kcal

• Protein: 43g

• Fat: 17.8g

• Carbs: 56g

• Fibre: 1.8g

Meal Prep Tip

This recipe doubles or triples easily and reheats beautifully for lunches. Store portions in an airtight container for up to 3 days.

Perfect Post-Workout or Weeknight Meal

With its winning combo of lean protein, slow-release carbs, and a creamy finish, this dish is ideal after a strength session or as a satisfying dinner to curb night-time cravings.