This Sun-Dried Tomato Protein Chicken Pasta brings bold flavor and a creamy finish without feeling heavy. You get juicy chicken, sweet-tangy sun-dried tomatoes, and a silky sauce that clings to every noodle. It’s quick enough for busy nights yet special enough for guests.

If you love cozy, creamy pasta, you might also enjoy this comforting twist: Fall Inspired Creamy Chicken Pasta. For a meat-free option with big flavor, try Vegan Garlic Butter Vermicelli Pasta.

Sun-Dried Tomato Protein Chicken Pasta - A Creamy, Satisfying Weeknight Dinner

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 8 ounces short pasta (penne, rigatoni, or rotini)
• 1 pound boneless, skinless chicken breast, cut into bite-size pieces
• 1/2 teaspoon kosher salt, plus more for pasta water
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning (or dried oregano + basil)
• 1 tablespoon olive oil
• 1/3 cup sun-dried tomatoes in oil, drained and sliced
• 3 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% or whole milk
• 1/3 cup plain Greek yogurt (or light cream cheese)
• 1/2 cup finely grated Parmesan cheese
• 1 cup baby spinach, roughly chopped
• Zest and juice of 1/2 lemon
• Fresh basil, for garnish

Method

 

1. Boil the pasta: Bring a large pot of salted water to a boil.Cook pasta to al dente. Reserve 1 cup of pasta water; drain.
2. Season the chicken: Pat dry. Toss with salt, pepper, and Italian seasoning.
3. Sear the chicken: Heat olive oil in a large skillet over medium-high.Cook chicken in a single layer until browned and cooked through, 5–7 minutes. Transfer to a plate.
4. Build the flavor base: In the same skillet, add sun-dried tomatoes and garlic. Cook 1 minute until fragrant.Add red pepper flakes if using.
5. Make the sauce: Pour in chicken broth and milk; simmer 2–3 minutes. Lower heat. Stir in Greek yogurt until smooth.
6. Add cheese and greens: Stir in Parmesan until melted.Add spinach to wilt.
7. Combine: Return chicken to the skillet with any juices. Add cooked pasta. Toss, loosening with reserved pasta water a splash at a time until the sauce coats the noodles.
8. Finish: Add lemon zest and juice.Taste and adjust salt, pepper, or heat. Garnish with fresh basil and extra Parmesan.

Why This Recipe Works

– High-protein and balanced: Lean chicken breast provides plenty of protein, while Greek yogurt and Parmesan boost creaminess and nutrition. – Big flavor, little effort: Sun-dried tomatoes and garlic build a savory base quickly, and a splash of pasta water ties the sauce together. – Smart technique: Browning chicken first locks in juices. Finishing the pasta in the sauce helps the noodles absorb flavor. – Make-ahead friendly: The sauce reheats well, and leftovers taste even better the next day.

What You’ll Need

• 8 ounces short pasta (penne, rigatoni, or rotini)
• 1 pound boneless, skinless chicken breast, cut into bite-size pieces
• 1/2 teaspoon kosher salt, plus more for pasta water
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning (or dried oregano + basil)
• 1 tablespoon olive oil
• 1/3 cup sun-dried tomatoes in oil, drained and sliced
• 3 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 cup low-sodium chicken broth
• 1/2 cup 2% or whole milk
• 1/3 cup plain Greek yogurt (or light cream cheese)
• 1/2 cup finely grated Parmesan cheese
• 1 cup baby spinach, roughly chopped
• Zest and juice of 1/2 lemon
• Fresh basil, for garnish

Step-by-Step Instructions

1. Boil the pasta: Bring a large pot of salted water to a boil.

   Cook pasta to al dente. Reserve 1 cup of pasta water; drain.

2. Season the chicken: Pat dry. Toss with salt, pepper, and Italian seasoning.
3. Sear the chicken: Heat olive oil in a large skillet over medium-high.

   Cook chicken in a single layer until browned and cooked through, 5–7 minutes. Transfer to a plate.

4. Build the flavor base: In the same skillet, add sun-dried tomatoes and garlic. Cook 1 minute until fragrant.

   Add red pepper flakes if using.

5. Make the sauce: Pour in chicken broth and milk; simmer 2–3 minutes. Lower heat. Stir in Greek yogurt until smooth.
6. Add cheese and greens: Stir in Parmesan until melted.

   Add spinach to wilt.

7. Combine: Return chicken to the skillet with any juices. Add cooked pasta. Toss, loosening with reserved pasta water a splash at a time until the sauce coats the noodles.
8. Finish: Add lemon zest and juice.

   Taste and adjust salt, pepper, or heat. Garnish with fresh basil and extra Parmesan.

How to Store

– Refrigerate: Cool completely and store in an airtight container for up to 4 days. – Reheat: Warm gently on the stovetop with a splash of broth or milk to revive the sauce. – Freeze: Not ideal due to dairy, but possible for up to 2 months. Thaw overnight and reheat slowly with extra liquid.

Why This is Good for You

– Protein-rich: Chicken and Greek yogurt support muscle recovery and keep you full. – Healthy fats: Olive oil and sun-dried tomatoes in oil add satisfying fats and flavor. – Vitamins and minerals: Spinach brings iron and folate; tomatoes add antioxidants like lycopene. – Smart carbs: Pairing pasta with protein and fat helps steady energy and reduce blood sugar spikes.

For more high-protein dinner inspo, see our easy Easy Low Carb Ground Chicken Skillet Recipe.

Common Mistakes to Avoid

– Overcooking the pasta: Stop at al dente; it will finish in the sauce. – Boiling the dairy: Keep heat low after adding Greek yogurt to prevent curdling. – Skipping pasta water: It’s liquid gold that helps the sauce cling. – Crowding the pan: Sear chicken in batches if needed for good browning.

Recipe Variations

– Extra protein: Stir in a can of white beans or toss with grilled shrimp. – Lighter: Use whole-wheat pasta and low-fat Greek yogurt; add extra spinach or zucchini ribbons. – Richer: Swap half the milk for light cream; finish with a knob of butter. – Dairy-free: Use unsweetened almond milk and a dairy-free Parmesan; thicken with a little cashew cream. – Spice it up: Add more red pepper flakes or a spoon of Calabrian chili paste. For another creamy skillet favorite, try Creamy Italian Sausage Rigatoni Skillet. If you like chicken and ricotta together, check out Ricotta Chicken Pasta With Spinach as well.

FAQ

Can I use chicken thighs instead of breasts?

Yes.

Boneless, skinless thighs stay juicy and add extra richness. Sear a minute or two longer until cooked through.

What pasta shape works best?

Short shapes like penne, rigatoni, or fusilli catch the sauce and sun-dried tomato bits beautifully. Use what you have.

Do I need sun-dried tomatoes in oil?

Oil-packed tomatoes have better flavor and a softer bite.

If using dry-packed, rehydrate in warm water for 10 minutes and add a drizzle of olive oil.

How can I make it gluten-free?

Use a good-quality gluten-free pasta and confirm your broth and cheese are gluten-free. Cook pasta slightly under to prevent mushiness.

Can I meal prep this?

Absolutely. Portion into containers, add a splash of broth before reheating, and store up to 4 days.

It reheats well for lunches.

In Conclusion

This Sun-Dried Tomato Protein Chicken Pasta hits that perfect balance: bold flavor, creamy texture, and satisfying protein in a 30–35 minute dinner. It’s simple enough for weeknights and polished enough for company. Want another cozy pasta night idea?

You may love our hearty One Pot Creamy Sausage Pasta. And if you’re building a high-protein meal plan, bookmark this easy dinner too: High Protein Dinner Chicken Bake Recipe. Enjoy every creamy, tomato-packed bite!