Easy High Protein Pasta (cheap & tasty)

Ingredients

• 1 lb Chicken Breast (cut into bite‑size cubes; keep pieces uniform for even cooking)
• 1 lb Pasta (any short pasta shape such as penne or rotini)
• 1 can Canned Diced Tomatoes (14.5 oz, no‑salt added if possible)
• 1 cup Half‑and‑Half (adds creaminess without the cost of heavy cream)
• 1 medium Onion (peeled and finely chopped)
• 1 tsp Garlic (minced; optional if you don’t have fresh garlic)
• 1 tsp Paprika (smoked or sweet)
• ½ tsp Crushed Red Pepper Flakes (adjust to desired heat)
• ¼ tsp Ground Black Pepper
• ½ tsp Salt
• as needed Olive Oil Spray (for sautéing chicken and vegetables)

Instructions

1. Boil Pasta

   Bring a large pot of salted water to a rolling boil, add the pasta and cook according to package directions until al dente.

   Time: PT10M

   Temperature: 212°F

2. Prep Ingredients

   While the pasta cooks, finely chop the onion and cut the chicken breast into uniform bite‑size cubes.

   Time: PT5M

3. Season Chicken

   In a small bowl, toss the chicken cubes with paprika, crushed red pepper flakes, black pepper and salt.

   Time: PT2M

4. Cook Chicken

   Heat the skillet over medium‑high heat, spray with olive oil, add the chicken and stir frequently until fully cooked through, about 8 minutes.

   Time: PT8M

   Temperature: 375°F

5. Sauté Onion

   Remove the cooked chicken and set aside. In the same skillet, add a little more oil spray and sauté the chopped onion until golden brown, about 5 minutes.

   Time: PT5M

   Temperature: 350°F

6. Add Garlic

   Stir in the minced garlic and cook for 30‑60 seconds, just until fragrant; do not let it brown.

   Time: PT1M

7. Build the Sauce

   Add the canned diced tomatoes and half‑and‑half to the skillet, reduce heat to medium, and let the mixture simmer for 5 minutes, stirring occasionally.

   Time: PT5M

   Temperature: 350°F

8. Combine Chicken and Sauce

   Return the cooked chicken to the skillet, stir to coat, and heat for another 2 minutes until everything is hot.

   Time: PT2M

   Temperature: 350°F

9. Mix Pasta with Sauce

   Add the drained pasta to the skillet (or transfer sauce to a large bowl if pan space is limited), toss gently, and add a little reserved pasta water to achieve a silky coating.

   Time: PT2M

10. Portion and Store

    Divide the pasta into 8 equal containers. Let cool slightly before sealing. Store in the refrigerator or freezer as needed.

    Time: PT2M

Nutrition Facts

Calories

585

Protein

62 g

Carbohydrates

51 g

Fat

14 g

Fiber

3 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, Chicken thigh
• Instead of Pasta: Whole‑wheat pasta, Gluten‑free pasta
• Instead of Canned Diced Tomatoes: Fresh diced tomatoes, Crushed tomatoes
• Instead of Half‑and‑Half: Milk + butter, Light cream
• Instead of Onion: Shallots, Leeks
• Instead of Garlic: Garlic powder (¼ tsp)
• Instead of Paprika: Smoked paprika, Cayenne pepper (½ tsp)
• Instead of Crushed Red Pepper Flakes: Fresh jalapeño (finely diced)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Olive Oil Spray: Vegetable oil spray, Butter

Equipment Needed

• Large Pot
• Colander
• Skillet or Frying Pan
• Cutting Board
• Chef's Knife
• Measuring Cups
• Wooden Spoon or Spatula
• Olive Oil Spray Bottle (optional)
• Tongs (optional)
• Meal‑Prep Containers (optional)

Critical Steps — Do Not Skip

• Cooking chicken until fully done (no pink).
• Adding garlic for only 30‑60 seconds to avoid bitterness.
• Reserving pasta water to adjust sauce consistency.
• Seasoning chicken lightly before sauce.

Chef Tips from the Video

• Use a quick‑chop device or food processor for the onion to save time.
• Add a pinch of nutmeg to the half‑and‑half for extra depth (optional).
• If you like extra heat, finish with a drizzle of hot sauce.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Up to 2 months; thaw overnight before reheating.

Room temperature: Not recommended; refrigerate promptly.

Make-Ahead Tips

• Cool the pasta completely before sealing containers to avoid condensation.
• Reheat gently on the stovetop with a splash of water or milk to restore creaminess.

Frequently Asked Questions