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Ground Chicken Protein Pasta - Easy, High-Protein Comfort Food

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8–10 oz pasta (penne, rigatoni, or rotini work well; use protein or whole-wheat pasta for extra protein and fiber)
  • 1 lb ground chicken (93% lean is a nice balance of flavor and moisture)
  • 1 tablespoon olive oil
  • 1 small onion, finely diced
  • 3–4 garlic cloves, minced
  • 1 teaspoon Italian seasoning (or a mix of dried oregano and basil)
  • 1/2 teaspoon red pepper flakes (optional, for a gentle kick)
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1 can (14–15 oz) crushed tomatoes (or tomato passata)
  • 1/2 cup low-sodium chicken broth (or water)
  • 2–3 tablespoons tomato paste (for richness)
  • 1/4 cup heavy cream or 1/3 cup plain Greek yogurt (protein boost and creaminess)
  • 1/2 cup grated Parmesan, plus more for serving
  • 1–2 cups baby spinach (or chopped kale)
  • Fresh basil or parsley, chopped
  • Salt and black pepper, to taste
  • Lemon zest or a squeeze of lemon (optional, to brighten)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just shy of al dente. Reserve 1/2 cup pasta water, then drain.
  2. Sauté aromatics: Heat olive oil in a large skillet over medium. Add onion with a pinch of salt and cook 3–4 minutes until translucent. Stir in garlic and cook 30 seconds until fragrant.
  3. Brown the chicken: Add ground chicken, season with salt and pepper, and break it up with a spoon. Cook 5–7 minutes until fully cooked with light browning. Don’t overcrowd; let it sear for flavor.
  4. Season the base: Sprinkle in Italian seasoning, red pepper flakes, and smoked paprika. Stir to coat the chicken and bloom the spices for 30–60 seconds.
  5. Add tomatoes and broth: Stir in crushed tomatoes, tomato paste, and chicken broth. Simmer 5–7 minutes until slightly thickened.
  6. Make it creamy: Reduce heat to low. Stir in cream or Greek yogurt. If using yogurt, temper it by mixing with a spoonful of warm sauce first to prevent curdling. Add Parmesan and mix until smooth.
  7. Add greens: Fold in spinach and let it wilt, 1–2 minutes. Taste and adjust salt and pepper. Add a squeeze of lemon if you like brightness.
  8. Combine with pasta: Add drained pasta to the skillet. Toss, adding splashes of reserved pasta water as needed to loosen and help the sauce cling.
  9. Finish and serve: Top with more Parmesan and chopped basil or parsley. Serve hot.