What makes Tuscan chicken pasta healthy?

Using lean chicken breast, fresh spinach, sun-dried tomatoes, and a light sauce made with low-fat milk or Greek yogurt, this version reduces calories while keeping rich flavor intact.

Can I make healthy Tuscan chicken pasta dairy-free?

Yes, simply swap dairy with coconut milk, cashew cream, or plant-based yogurt, and use nutritional yeast in place of Parmesan for a creamy, flavorful, and completely dairy-free Tuscan pasta.

Is healthy Tuscan chicken pasta good for weight loss?

Absolutely. It’s high in protein and fiber, lower in fat, and easy to portion—making it ideal for balanced eating, calorie control, and long-term weight management when paired with exercise.

How can I meal prep healthy Tuscan chicken pasta?

Cook the full recipe, divide into airtight containers, and store in the fridge for up to four days. Reheat gently with a splash of milk to maintain creaminess without drying out.

What are the best low-carb alternatives for pasta in Tuscan chicken?

Zucchini noodles, shirataki noodles, and spaghetti squash are excellent low-carb options that soak up the sauce beautifully and help keep your healthy Tuscan chicken pasta light and keto-friendly.

How long does healthy Tuscan chicken pasta last in the fridge?

When stored properly in an airtight container, it lasts up to 4 days in the refrigerator. For best results, cool it fully before storing and reheat with a splash of milk.

Healthy Tuscan Chicken Pasta – The Best 30-Minute Creamy Low-Cal Dinner

Description

A lighter take on the creamy Tuscan classic—this pasta features lean chicken, sun-dried tomatoes, spinach, and a lightened-up cream sauce made without heavy cream. It’s rich in flavor, yet balanced for everyday eating.

Ingredients

Scale

10 oz short pasta (penne, rotini, or fusilli) — gluten-free, whole wheat, or lentil-based
1.5 lb boneless, skinless chicken breast (chopped into bite-sized pieces)
2 tbsp olive oil (or oil from sun-dried tomatoes)
3–4 cloves garlic, minced
2 tsp Italian seasoning
Kosher salt & ground black pepper, to taste
8 oz sun-dried tomatoes in oil, drained and chopped
3 cups 2% milk (or almond milk, oat milk, lite coconut cream)
2 tbsp gluten-free flour (or cornstarch)
3 cups baby spinach, chopped
½ cup grated Parmesan cheese

Instructions

1. Cook the Pasta

Bring a large pot of salted water to a boil.
Cook the pasta according to package directions until al dente. Drain and set aside.

2. Season and Cook the Chicken

In a bowl, toss chicken with olive oil, minced garlic, Italian seasoning, salt, and pepper.
Heat a large skillet over medium-high heat. Add seasoned chicken in a single layer and cook undisturbed for 2–3 minutes until golden.
Add sun-dried tomatoes and continue cooking for another 5–7 minutes, until chicken is cooked through.

3. Make the Creamy Sauce

In a bowl, whisk milk and flour (or cornstarch) until smooth.
Pour the milk mixture over the cooked chicken. Stir and allow to bubble for 3–4 minutes, until the sauce thickens.

4. Finish the Dish

Stir in chopped spinach and cook until wilted.
Add the drained pasta and Parmesan cheese. Stir well to combine.
Taste and adjust seasoning as needed. Serve warm.

Notes

Milk Options: Use unsweetened almond milk or oat milk for a dairy-light option. For a richer sauce, use 2% milk, full-fat milk, or even heavy cream.
Creamier Texture Tip: Add ¼ cup cream cheese to the sauce for a silkier, richer consistency if not avoiding dairy.
Gluten-Free Friendly: Use gluten-free pasta and thicken the sauce with cornstarch instead of flour.
Protein Swaps: Swap chicken for boneless thighs, shrimp, or even chickpeas for a pescatarian or vegetarian variation.
Spinach: Use fresh spinach for best results. If using frozen, thaw and squeeze out excess moisture first.
Pasta Cooking Tip: Cook pasta just to al dente—it will finish cooking with the sauce and stay firm, not mushy.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Course, Healthy Pasta
Method: Stovetop
Cuisine: Italian-American