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High-Protein Grilled Chicken with Creamy Penne Pasta

Updated on 3 min read
0d4e00ed 1cba 4481 9b5d a6652cf851e8 Carnivore Recipes, High Protein Recipe, Keto Recipes, Recipe, WW Recipes

Quick Description

This creamy penne pasta served with perfectly grilled chicken is a hearty and protein-packed meal. The rich, flavorful sauce and juicy chicken make it an irresistible choice for lunch or dinner.

Servings & Timing

  • Servings: 4
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients List

For the Chicken:

  • 4 boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried thyme
  • Salt and pepper to taste

For the Pasta:

  • 12 oz penne pasta (whole wheat or gluten-free for a healthier option)
  • 1 tbsp olive oil (for cooking)
  • 1 cup heavy cream (or a lighter version using Greek yogurt)
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup fresh parsley, chopped
  • 1/2 tsp garlic powder
  • 1/2 tsp red pepper flakes (optional, for some heat)
  • Salt and pepper to taste

Step-by-Step Instructions

  1. Prepare the Chicken:
    • In a small bowl, mix paprika, garlic powder, onion powder, thyme, salt, and pepper.
    • Rub the chicken breasts with olive oil and coat evenly with the spice mixture.
    • Preheat a grill pan or outdoor grill over medium heat. Cook the chicken for about 6-7 minutes per side, or until it reaches an internal temperature of 165°F (75°C). Let it rest for a few minutes, then slice thinly.
  2. Cook the Pasta:
    • While the chicken cooks, bring a pot of salted water to a boil. Add the penne pasta and cook according to package directions until al dente (about 8-10 minutes).
    • Drain the pasta and set aside.
  3. Prepare the Creamy Sauce:
    • In a large pan, heat the olive oil over medium heat. Add garlic powder and cook for 30 seconds.
    • Pour in the heavy cream and bring to a simmer. Cook for about 3-5 minutes, stirring occasionally.
    • Stir in the grated Parmesan cheese, fresh parsley, red pepper flakes, salt, and pepper. Simmer until the sauce thickens, about 5-7 minutes.
  4. Combine the Pasta and Sauce:
    • Add the cooked pasta to the creamy sauce, tossing to coat the pasta evenly. Adjust seasoning if needed.
  5. Assemble the Dish:
    • Serve the creamy pasta onto plates, and top each with slices of grilled chicken.
    • Garnish with extra parsley and Parmesan cheese, if desired.

Additional Notes

  • For a lower-carb version, you can substitute the pasta with zucchini noodles or cauliflower rice.
  • Add some sautéed spinach or broccoli for extra veggies.

Dietary Info

  • Calories per Serving: 450
  • Protein: 38g
  • Carbs: 40g
  • Fat: 18g
  • Fiber: 4g

Flavor Tips & Variations

  • Extra Flavor: For a tangy twist, add a squeeze of lemon juice to the sauce.
  • Meat Swap: Try using grilled turkey breast or lean beef for a different protein source.

Ingredient Substitutions

  • Heavy Cream: For a lighter version, substitute with half-and-half or Greek yogurt.
  • Parmesan Cheese: You can use any hard cheese like Pecorino Romano or Asiago.

Recipe Variations & Serving Suggestions

  • For Extra Protein: Add chickpeas, lentils, or edamame to the pasta.
  • Side Dish Idea: Serve with a simple mixed green salad and a light vinaigrette.

Storage & Make-Ahead

  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Freezing: The pasta can be frozen for up to 2 months. Reheat in the oven or on the stovetop with a bit of extra cream or milk.

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