If you’re looking for a quick, easy, and nutritious meal, this one-pot healthy chicken pasta recipe is exactly what you need!
Packed with lean protein, fresh veggies, and whole-grain pasta, this dish comes together in just 30 minutes—with minimal cleanup!
Whether you’re a busy parent, a meal-prep lover, or just someone who wants a satisfying yet healthy chicken pasta, this recipe ticks all the boxes.
Let’s dive into this delicious and guilt-free meal that will become a staple in your weekly menu!
Jump to RecipeWhy You’ll Love This One-Pot Healthy Chicken Pasta
Saves Time & Effort – Everything cooks in one pot, meaning fewer dishes and less hassle.
Healthy & Nutritious – Made with wholesome ingredients, this healthy chicken pasta is high in protein and fiber.
Flavor-Packed – A rich, creamy texture without heavy cream or excessive fat.
Family-Friendly – Even picky eaters will love this dish!
Equipment Required
To make this one-pot healthy chicken pasta, you’ll need the following kitchen tools:
✔ Large Pot or Dutch Oven – A heavy-bottomed pot ensures even cooking and prevents burning. A nonstick or stainless-steel pot works best.
✔ Wooden Spoon or Silicone Spatula – For stirring ingredients and scraping the bottom of the pot without damaging nonstick surfaces.
✔ Cutting Board & Sharp Knife – For chopping chicken, onions, garlic, and cherry tomatoes.
✔ Measuring Cups & Spoons – To measure broth, milk, cheese, and seasonings accurately.
✔ Tongs or Slotted Spoon – To remove and add back the cooked chicken easily.
✔ Grater (Optional) – If using fresh Parmesan, a microplane or cheese grater will ensure a fine, even texture.
✔ Spiralizer (For Keto & Low-Carb Versions) – If using zucchini noodles (zoodles), a spiralizer will make the process quick and easy.
These basic tools will make your cooking process smooth, efficient, and mess-free! 🚀 Let me know if you want product recommendations for any of these kitchen tools. 😊
Ingredients You’ll Need
To make this one-pot healthy chicken pasta, you’ll need:
- 1 lb boneless, skinless chicken breast, diced
- 2 cups whole wheat pasta (penne or rotini work great)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 tsp Italian seasoning
- ½ tsp red pepper flakes (optional for a kick)
- 2 cups low-sodium chicken broth
- 1 cup unsweetened almond milk (or low-fat milk)
- ½ cup grated Parmesan cheese
- Salt & pepper to taste
How to Make One-Pot Healthy Chicken Pasta
Step 1: Cook the Chicken
- Heat olive oil in a large pot over medium heat.
- Add the diced chicken, season with salt and pepper, and cook for about 5-6 minutes until golden brown. Remove from the pot and set aside.
Step 2: Sauté the Aromatics
- In the same pot, add the chopped onion and garlic. Cook for 2-3 minutes until fragrant.
Step 3: Add the Pasta & Liquids
- Pour in the chicken broth, almond milk, and cherry tomatoes.
- Stir in the whole wheat pasta and bring to a simmer.
Step 4: Cook Everything Together
- Cover and cook for about 12-15 minutes, stirring occasionally, until the pasta is tender.
Step 5: Finish with Greens & Cheese
- Add the cooked chicken, baby spinach, and Parmesan cheese.
- Stir until the spinach is wilted and the cheese melts into a creamy sauce.
Step 6: Serve & Enjoy!
- Garnish with extra Parmesan and a sprinkle of red pepper flakes for an added kick.
- Serve warm and enjoy your delicious, one-pot healthy chicken pasta!
Tips for Making the Best Healthy Chicken Pasta
✔ Use Whole Wheat or Chickpea Pasta – Adds extra fiber and protein.
✔ Choose Lean Chicken Breast – Keeps the dish high in protein but low in fat.
✔ Swap Dairy for Dairy-Free – Use nutritional yeast instead of Parmesan for a dairy-free version.
✔ Make it Extra Creamy – Blend a little Greek yogurt into the sauce for added creaminess without the extra fat.
✔ Add More Veggies – Bell peppers, zucchini, or mushrooms can be great additions!
Keto & Low-Carb Variation
If you’re following a low-carb or keto diet, traditional pasta isn’t the best option due to its high carbohydrate content.
But that doesn’t mean you have to give up your favorite pasta dishes!
Here’s how to modify this one-pot healthy chicken pasta to fit your low-carb and keto-friendly lifestyle while keeping it just as creamy and delicious.
Best Keto & Low-Carb Pasta Alternatives
Instead of using whole wheat pasta, try one of these low-carb substitutes:
Zucchini Noodles (Zoodles) – A light, fresh, and easy-to-make pasta alternative with minimal carbs. Spiralize fresh zucchini or buy pre-cut zoodles. Add them at the end of cooking to prevent sogginess.
Shirataki Noodles (Miracle Noodles) – These zero-carb noodles are made from konjac root. They absorb flavors well and work great in creamy sauces. Be sure to rinse and sauté them first to remove any rubbery texture.
Palmini Noodles (Hearts of Palm Pasta) – A naturally low-carb, fiber-rich pasta alternative made from hearts of palm. It has a mild taste and a texture similar to al dente pasta.
Spaghetti Squash – When roasted, spaghetti squash forms thin, pasta-like strands that work well in pasta dishes. Roast and scrape the strands before adding them to your pasta sauce.
How to Adjust the Ingredients for a Keto-Friendly Version
✔ Reduce Cherry Tomatoes – While tomatoes are generally keto-friendly, they still contain some natural sugars. Limit to ½ cup to keep the carb count lower.
✔ Swap Almond Milk for Heavy Cream – Almond milk is low in carbs, but if you want a creamier, richer sauce, use heavy cream instead. This adds more fat and helps you stay in ketosis.
✔ Increase Healthy Fats – Since keto is a high-fat diet, consider adding:
- 1 tbsp of butter for a richer sauce
- ¼ cup of full-fat cream cheese for extra creaminess
- A drizzle of extra virgin olive oil before serving
✔ Add More Protein – Keto diets emphasize high protein and healthy fats. You can enhance this dish by adding:
- Bacon or pancetta for a smoky, savory flavor
- Grilled sausage or chorizo for extra protein
- Parmesan-crusted chicken for added crunch
✔ Use Parmesan or Nutritional Yeast – Parmesan is naturally low in carbs, making it an excellent choice. If you’re dairy-free, use nutritional yeast, which has a naturally cheesy, umami flavor.
How Many Carbs Are in the Keto Version?
By swapping traditional pasta for zucchini noodles or shirataki noodles, using heavy cream instead of almond milk, and reducing tomatoes, this dish can be as low as 5-7g net carbs per serving—making it perfect for a keto meal!
Pro Tips for a Flavor-Packed Keto Chicken Pasta
🔥 Sear the Chicken in Butter or Ghee – Adds depth of flavor and healthy fats.
🔥 Toss in Fresh Herbs – Basil, parsley, and oregano enhance the dish without adding carbs.
🔥 Sprinkle Crushed Pork Rinds – For a crunchy topping that mimics breadcrumbs.
🔥 Use Bone Broth Instead of Chicken Broth – Boosts protein and collagen content while keeping it keto-friendly.
Keto Meal Prep & Storage Tips
- Meal Prep Friendly: Store in an airtight container for up to 4 days in the fridge.
- Reheating Tips: Since zucchini noodles and shirataki noodles can release water when reheated, reheat gently over low heat and add a splash of cream or broth to maintain consistency.
With these easy modifications, you can enjoy one-pot healthy chicken pasta without the carbs! Whether you’re new to keto or a seasoned low-carb eater, this recipe is packed with protein, healthy fats, and rich flavors—without the guilt.
Want more keto-friendly meal ideas? Let me know in the comments! 🍽️🔥
Dairy-Free Variation
If you’re following a dairy-free diet due to lactose intolerance, allergies, or simply a preference for plant-based options, you can still enjoy this one-pot healthy chicken pasta without missing out on creaminess or flavor.
Below are the best dairy-free swaps and pro tips to keep your meal delicious and satisfying.
Best Dairy-Free Substitutes
Since traditional creamy pasta relies on milk, cheese, and butter, here’s how to swap them out while keeping the dish rich, creamy, and full of flavor:
✅ Dairy-Free Milk Options – Replace almond milk, oat milk, or coconut milk for a creamy texture. If you want an ultra-rich sauce, use coconut cream or cashew cream instead.
✅ Nutritional Yeast – A fantastic cheese alternative that provides a nutty, cheesy flavor while being dairy-free. Use 2-3 tablespoons in place of Parmesan.
✅ Dairy-Free Cheese Alternatives – Look for plant-based Parmesan or mozzarella alternatives made from cashews, almonds, or coconut. Popular brands include Violife, Miyoko’s, and Daiya.
✅ Vegan Butter or Olive Oil – Instead of butter, use extra virgin olive oil, avocado oil, or a dairy-free vegan butter for richness.
✅ Blended Cashew Cream – Soak ½ cup cashews, then blend them with ¼ cup water, 1 tbsp lemon juice, and a pinch of salt for a homemade creamy sauce.
✅ Tahini or Hummus – If you want a slightly nutty, savory flavor, stirring in 1-2 tablespoons of tahini or hummus works as a unique dairy-free thickener.
How to Adjust the Recipe for a Dairy-Free Versio
✔ Use a Plant-Based Milk Instead of Almond Milk – While almond milk works well, you can get a richer texture with coconut milk (for a tropical hint) or cashew milk (for a neutral, creamy base).
✔ Skip the Parmesan, Add Nutritional Yeast – Sprinkle nutritional yeast for that savory, cheesy flavor without dairy.
✔ Use Dairy-Free Cheese if Desired – If you love melted cheese, opt for a vegan Parmesan or mozzarella that melts well.
✔ Swap Butter for Olive Oil – A tablespoon of olive oil or vegan butter will add depth and prevent the dish from tasting dry.
✔ Make it Extra Creamy with Cashew Cream or Coconut Cream – Blend cashews or use coconut cream for a velvety sauce that rivals heavy cream.
How Does the Dairy-Free Version Taste?
The dairy-free version is just as flavorful and creamy as the original!
Thanks to nutritional yeast, cashew cream, and dairy-free milk, you won’t even miss the cheese. Adding extra garlic, lemon juice, or fresh herbs enhances the flavors naturally.
Pro Tips for a Flavor-Packed Dairy-Free Chicken Past
🔥 Use Full-Fat Coconut Milk for a Richer Sauce – If you love extra creaminess, full-fat coconut milk gives a luxurious, velvety consistency.
🔥 Blend Nutritional Yeast with Cashew Cream – This combo mimics the umami-rich depth of cheese.
🔥 Roast Garlic for a Deeper Flavor – If you have extra time, roast garlic before adding it to the pasta for an enhanced, nutty taste.
🔥 Squeeze Fresh Lemon Juice – A splash of lemon juice brightens the dish and balances the creaminess.
🔥 Add a Dash of Dijon Mustard – This secret trick adds a subtle cheesy tang without dairy!
Dairy-Free Meal Prep & Storage Tips
- Meal Prep Friendly: Store in an airtight container for up to 4 days in the fridge.
- Reheating Tips: Since dairy-free sauces can thicken over time, add a splash of dairy-free milk while reheating to bring back the creamy consistency.
Final Thoughts on the Dairy-Free Versio
With these easy swaps, you can enjoy a creamy, indulgent, yet completely dairy-free version of one-pot healthy chicken pasta.
Whether you’re avoiding dairy for health reasons or lifestyle choices, this version is just as satisfying, rich, and delicious.
Want more dairy-free meal ideas? Let me know in the comments! 🌱🍽️
Frequently Asked Questions
Can I Meal Prep This One-Pot Healthy Chicken Pasta?
Absolutely! Store leftovers in an airtight container for up to 4 days in the fridge. Reheat with a splash of broth or milk to bring back the creamy texture.
Can I Use a Different Protein?
Yes! Swap chicken for shrimp, turkey, or even tofu for a plant-based option.
Is This Recipe Gluten-Free?
Use gluten-free pasta to make this healthy chicken pasta gluten-free!
Final Thoughts
This one-pot healthy chicken pasta is the perfect balance of flavor, nutrition, and convenience.
With minimal effort and maximum taste, it’s a meal that will satisfy your cravings without derailing your healthy eating goals.
One-Pot Healthy Chicken Pasta Recipe
Ingredients
Equipment
Method
- Heat olive oil in a large pot over medium heat.
- Add the diced chicken, season with salt and pepper, and cook for about 5-6 minutes until golden brown.
- Remove from the pot and set aside.
- In the same pot, add the chopped onion and garlic. Cook for 2-3 minutes until fragrant.
- Pour in the chicken broth, almond milk, and cherry tomatoes.
- Stir in the whole wheat pasta, ensuring it’s fully submerged in the liquid.
- Bring to a gentle simmer.
- Cover and cook for 12-15 minutes, stirring occasionally, until the pasta is tender and the liquid reduces into a creamy sauce.
- Add back the cooked chicken, then toss in the baby spinach and Parmesan cheese.
- Stir until the spinach is wilted and the cheese melts into the sauce.
- Garnish with extra Parmesan and red pepper flakes for an added kick.
- Serve warm and enjoy your one-pot healthy chicken pasta!
Notes
✔ Keto & Low-Carb Option: Use zucchini noodles, shirataki noodles, or spaghetti squash instead of whole wheat pasta. Swap almond milk for heavy cream and reduce tomatoes to ½ cup. ✔ Dairy-Free Option: Use nutritional yeast instead of Parmesan and swap almond milk for coconut milk or cashew cream. ✔ Extra Protein: Add grilled sausage, shrimp, or extra chicken for a high-protein boost. ✔ More Vegetables: Bell peppers, mushrooms, or zucchini make great add-ins. Storage & Reheating
Refrigeration: Store leftovers in an airtight container for up to 4 days.
Reheating: Heat over low heat on the stovetop, adding a splash of broth or milk to restore the creamy texture.
Freezing: Not recommended, as pasta can become mushy when frozen.
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Let me know in the comments how you liked this dish! Happy cooking! 🍽️✨
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