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Healthy Tuscan Chicken Pasta

This Healthy Tuscan Chicken Pasta is creamy, delicious, and may just trick you into thinking you're in Central Italy. In just 30 minutes you'll have this ready for you and your family!

This is a large black skillet filled with tuscan chicken pasta. There are cooked rotini noodles mixed in a creamy sauce with spinach, chicken, bacon, sundried tomatoes, and it's topped with parmesan cheese.

What is Tuscan chicken made of?

Tuscan chicken originated in - you guessed it - Tuscany, a central region in Italy. Traditionally, this dish is served with a creamy Parmesan sauce, chicken, spinach, mushrooms, and of course, delicious sun-dried tomatoes.

This recipe incorporates most of those ingredients and more! It also uses pasta as a base to add some more depth and substance to the dish.

Healthy Tuscan chicken pasta

I love the delicious, hearty flavors of Tuscan chicken, and as it goes around here at Jordo's World, I took it upon myself to create a healthier, lighter version. Bring on the veggies, flavor, and protein!

It is a yummy choice for your weekly meal prep, and your whole family is going to love this dish. You won't regret giving this tuscan chicken pasta recipe a try!

This is tuscan chicken pasta. There's a small circle white bowl filled with rotini noodles, sundried tomatoes, spinach, chicken, and bacon.

Tuscan chicken pasta ingredients

  • chicken breast
  • spinach
  • sundried tomatoes 
  • chickpea pasta
  • cornstarch
  • almond milk 
  • bacon
  • olive oil
  • salt
  • pepper
  • Italian seasoning
  • garlic powder
  • Toppings: parmesan cheese red pepper flakes

Substitution ideas

  • Milk: For this recipe, you can use any kind of milk or heavy whipping cream.
  • Pasta: Feel free to substitute any type of pasta in this recipe. I use Banza chickpea pasta for the extra protein!
  • Mushrooms: You can add mushrooms to this recipe. (I personally just don't like them). Mushrooms are traditionally in Tuscan chicken recipes.
  • Sun-dried Tomatoes: If you can't find sun-dried tomatoes in the bag you can use the jar ones just remove them from the oil.
  • To make DF: Use dairy-free cream cheese.
This is tuscan chicken pasta. There's a small circle white bowl filled with rotini noodles, sundried tomatoes, spinach, chicken, and bacon. It's topped with parmesan cheese. The bowl is being held by a hand over a skillet filled with the same pasta.

How to make Healthy Tuscan Chicken Pasta

  • Make pasta according to instructions.
  • While the pasta is cooking, chop chicken breast into 1-inch pieces.
  • Heat olive oil in a skillet over medium-high heat.
  • After around 30 seconds, add the chicken pieces to the skillet. Allow to brown without moving them for about 4 minutes.
  • Flip the chicken pieces and cook for another 4 minutes.
  • Add the sundried tomatoes to the skillet and cook for about 3 more minutes, until chicken comes to temperature (165 degrees internally).
  • While chicken is cooking, combine almond milk, corn starch, and seasonings into a bowl. Whisk thoroughly.
  • Once the chicken is finished cooking, pour the milk mixture into the skillet. Cut the heat to low and cook for 3-4 minutes, until the sauce thickens.
  • Add spinach to the skillet. Stir and let the spinach wilt, about 2-3 minutes.
  • Stir in the cooked pasta. Mix until sauce coats everything and it’s well combined.
  • Top the pasta with bacon, parmesan cheese, and red pepper flakes.
  • Enjoy!

How to make pasta healthier

There are a few ways you can make pasta a healthier meal option. Using a chickpea pasta like Banza will add more protein to the dish, and it also has fewer carbs.

This recipe uses almond milk instead of heavy cream or butter, which reduces the overall fat content. Healthy Tuscan Chicken Pasta is also made with tons of veggies which adds to the nutritional value as well!

How many calories are in Tuscan chicken pasta?

This Healthy Tuscan Chicken Pasta recipe makes a total of 6 servings with each serving containing 373 calories. When you partake in a bowl of this delicious pasta, you'll also gain a whopping 37 grams of protein!

How to meal prep Tuscan chicken pasta

This is a perfect meal to add to your meal prep rotation. It's full of protein, keeps well in the fridge, and is so flavorful.

When you're done preparing the pasta, simply add it to six airtight containers and store in the fridge. Then when you're ready to eat for lunch or dinner, simply reheat the pasta and enjoy!

This is a large black skillet filled with tuscan chicken pasta. There are cooked rotini noodles mixed in a creamy sauce with spinach, chicken, bacon, sundried tomatoes, and it's topped with parmesan cheese.

How to store and reheat pasta

Make sure to store your pasta in an airtight container and place leftovers in the fridge. When you're ready to reheat, do so in a skillet on the stove or in the microwave. I usually microwave for 1-2 minutes depending on how much I'm warming up.

What do you serve with Tuscan chicken?

Some delicious sides for this recipe could include a side salad, fresh vegetables, or a big hunk of crusty bread.

More chicken pasta recipes

This is a large black skillet filled with tuscan chicken pasta. There are cooked rotini noodles mixed in a creamy sauce with spinach, chicken, bacon, sundried tomatoes, and it's topped with parmesan cheese.
Print Recipe
5 from 7 votes

Healthy Tuscan Chicken Pasta

This Healthy Tuscan Chicken Pasta is creamy, delicious, and may just trick you into thinking you're in Central Italy. In just 30 minutes you'll have this ready for you and your family!
Prep Time5 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: Italian
Keyword: pasta recipe, tuscan chicken, tuscan chicken pasta
Servings: 6
Calories: 373kcal
Author: Jordan Smith

Equipment

  • Large Skillet
  • small bowl
  • whisk
  • small pot
  • stirring spoon

Ingredients

  • 1.5 lb chicken breast raw, cut into 1 inch pieces
  • 2.5 cups spinach
  • 3 oz sundried tomatoes julienne-cut (I used packaged tomatoes; you could also use jarred tomatoes removed from the oil)
  • 8 oz box chickpea pasta
  • 2 tbsp cornstarch
  • 2.5 cups almond milk unsweetened, unflavored
  • 4 pieces bacon cooked & chopped into small pieces
  • 1 tbsp olive oil
  • ½ tsp salt
  • ½ tsp pepper
  • ½ tsp Italian seasoning
  • ½ tsp garlic powder
  • Toppings: parmesan cheese red pepper flakes

Instructions

  • Make pasta according to instructions.
  • While the pasta is cooking, chop chicken breast into 1-inch pieces.
  • Heat olive oil in a skillet over medium-high heat.
  • After around 30 seconds, add the chicken pieces to the skillet. Allow to brown without moving them for about 4 minutes.
  • Flip the chicken pieces and cook for another 4 minutes.
  • Add the sundried tomatoes to the skillet and cook for about 3 more minutes, until chicken comes to temperature (165 degrees internally).
  • While chicken is cooking, combine almond milk, corn starch, and seasonings into a bowl. Whisk thoroughly.
  • Once the chicken is finished cooking, pour the milk mixture into the skillet. Cut the heat to low and cook for 3-4 minutes, until the sauce thickens.
  • Add spinach to the skillet. Stir and let the spinach wilt, about 2-3 minutes.
  • Stir in the cooked pasta. Mix until sauce coats everything and it’s well combined.
  • Top the pasta with bacon, parmesan cheese, and red pepper flakes.
  • Enjoy!

Nutrition

Calories: 373kcal | Carbohydrates: 34g | Protein: 37g | Fat: 11g | Cholesterol: 88mg | Sodium: 261mg | Fiber: 7g | Sugar: 6g | Vitamin A: 83IU | Vitamin C: 6mg | Calcium: 23mg | Iron: 22mg
Recipe Rating




Krystal

Friday 19th of January 2024

Love the site and the recipes just wish the actual serving sizes were listed.

Jordan Smith

Monday 22nd of January 2024

Hi Krystal, so glad to hear you love the recipes! The serving size for each recipe is listed at the top of each recipe card. For this particular recipe, there are 6 servings. The nutrition information is on the recipe card as well. To portion out the recipe for the serving size, you can either estimate 6 portions or you can weigh the entire recipe, divide by 6, and that number will give you the weight for each serving. Hopefully that works for you and I hope you enjoy!

Lisa Jean

Tuesday 20th of June 2023

I just made this for dinner tonight with a few changes only because I didn't have everything. I added fresh crushed garlic, subbed coconut oil for olive oil, bacon bits for bacon and only had 1 cup of almond milk so used water for the rest! It was delicious! Can't wait of lunch tomorrow and will def make this again!

Jordan Smith

Wednesday 28th of June 2023

Hey Lisa, so awesome this recipe worked for you with all the substitutions! It sounds like you have a delicious week coming your way :)

Janice

Saturday 27th of May 2023

Made Healthy Tuscan Chicken Pasta this was delicious. My husband, who is a fussy eater liked it and said he would eat it again, so good. This is 5 stars but don’t have a bubble next to 5 star rating to select.

Kim

Friday 12th of May 2023

This was delicious! We substituted chicken cheese sausage instead of chicken. We cooked the pasta first and set it aside in order to make it a one pan meal. Thanks for the great recipe!

Jordan Smith

Sunday 14th of May 2023

Hi Kim, I love that the substitutions worked for you and that this was a recipe you enjoyed. Hope the leftovers are great, too!

Aissa

Monday 20th of March 2023

This is SOOO good! Just made it tonight 😀 thanks for sharing.

Jordan Smith

Tuesday 21st of March 2023

Hey Aissa, I'm so glad you enjoyed this recipe!