This Creamy Sundried Tomato and Chicken Pasta is a one-pot pasta recipe that will make your meal preps and dinners easier. Tender chicken tossed in a high-protein pasta sauce without cream, mixed in with pasta with sundried tomatoes, spinach and mushrooms. This creamy pasta meal prep is stacked with all the good stuff!
Believe it or not, this creamy pasta sauce is made from silken tofu. Now, don't knock it before you try it saying "Ew, Tofu is gross", because it definitely isn't if you know how to use it. But, what it does offer in pasta dishes is the chance to boost the protein of the dish without compromising on flavour. It takes this sundried tomato pasta into a high-protein creamy pasta dish without cream or dairy.
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Why you'll love this recipe
Veggie-packed. This one pot pasta with chicken is loaded with spinach, sundried tomatoes and mushrooms, plus some onion and garlic in the high-protein pasta sauce.
High-protein. This creamy pasta with chicken has a substantial amount of protein from the silken tofu in the pasta sauce and chicken breast.
Meal prep friendly. This sundried tomato spinach pasta with chicken is perfect for meal prepping as the flavours amplify after a day or two.
Ingredients
Chicken breast. Adds a lean protein to the creamy pasta with spinach and sundried tomatoes, making it hearty and satisfying.
Cornflour. Helps to coat and tenderize the chicken, adding a slight thickness to the sauce.
Sun-dried tomatoes. Adds a rich, tangy flavour to the chicken and spinach pasta; the reserved oil is also used for extra depth.
Mushrooms. Contribute an earthy flavour and meaty texture, complementing the chicken and tomato pasta.
Spinach. Adds a vibrant colour and nutrient boost to the dish, balancing the creamy pasta sauce without cream.
Pasta. The base of the dish, absorbing the creamy sauce and tying all ingredients together.
Silken tofu. Provides a creamy texture without the need for dairy, making the pasta sauce high-protein.
Brown onion. Adds a subtle sweetness and depth of flavour to the creamy sauce for sundried tomato pasta.
Garlic. Enhances the overall flavour profile with its aromatic and pungent taste.
Chicken stock/broth. Creates the base of the creamy sauce for chicken pasta with sundried tomatoes, adding a savory and rich flavour.
Red chili flakes. These are optional for this chicken sundried tomato pasta, but it adds a hint of spice for those who prefer a bit of heat.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
How to make sundried tomato pasta
Add diced chicken and cornflour into a large bowl, stirring or tossing to coat. The cornflour acts as an alkaline, tenderizing the chicken pieces and giving them a slightly crispy texture. Let the mixture sit for 10 minutes to allow the cornflour to work its magic.
Add 20ml (1 tbsp) of oil from the sun-dried tomatoes into a pan over medium-high heat and add diced onions and garlic. Cook until fragrant, approximately 3 minutes. While optional, cooking the onions and garlic now allows for slight caramelization, which enhances the flavour of the high protein sauce for pasta with chicken. Remove and set aside with the sauce ingredients.
Add silken tofu, cooked onion & garlic and red chilli flakes into a blender or food processor and blend until smooth. Set aside.
Add another tablespoon of oil from the sun-dried tomatoes into the pan and add chicken pieces. Cook until the outside has turned white (it doesn't have to cook through at this stage). Set aside.
Add another 20ml of oil to the pan and add mushrooms to saute for approx. 3 minutes or until decreased in size and releasing some of the moisture. Add chicken back in.
Add stock, sundried tomatoes, sauce and pasta to the pan. Allow the sauce to come to the boil and then decrease the heat to low-medium. Cover and let cook for 10 minutes or until the pasta is almost al dante. Stir occasionally to make sure nothing sticks to the bottom.
Add spinach to the mixture and stir until spinach is wilted. If the pot is quite full with the sundried tomato pasta ingredients, pop the lid on for a couple of minutes as this will help the spinach wilt.
Serve the creamy sun dried tomato and spinach pasta with chicken with fresh parmesan and chilli flakes if desired.
Top Tip
If you're going to make this recipe as a meal prep, make sure to undercook the pasta by 1-2 minutes as it will continue to cook once in the sauce and microwaved.
Substitutions and variations
Protein. For a different protein option in your Creamy Sundried Tomato and Chicken Pasta, you can substitute the chicken breast with shrimp, tofu, or even chickpeas for a vegetarian twist. Each variation will bring a unique texture and flavour to the dish.
Silken Tofu. If you don't have silken tofu, you can use Greek yogurt, cashew or coconut cream, or even cottage cheese or milk as a substitute to maintain the creaminess of the sauce. These alternatives will still provide a rich and smooth
Vegetables. Feel free to swap or add additional vegetables like bell peppers, zucchini, or kale to your Creamy Sundried Tomato and Chicken Pasta. This will not only enhance the nutritional value but also add more flavour and colour to the dish.
Meal prep and leftovers
Meal prepping Creamy Sundried Tomato and Chicken Pasta is an excellent way to ensure you have a delicious, veggie-packed, high-protein meal ready to go for your work week lunch.
Storing
Transfer the pasta to airtight containers, allow to the creamy chicken and sundried tomato pasta to cool completely before putting the lid on and refrigerating. This helps the meal prep pasta retain texture. Refrigerate for up to 4 days.
Reheating
Reheat individual portions of creamy sundried tomato chicken pasta in the microwave for 2-3 minutes, stirring halfway through, or warm on the stovetop over medium heat, adding a splash of chicken broth if needed to loosen the sauce.
Freezing
Freeze portions of creamy spinach chicken pasta in airtight containers for up to 6 months; thaw overnight in the refrigerator before reheating as described above.
For best results, undercook the pasta meal prep slightly before freezing to prevent it from becoming mushy when reheated.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
To meal prep pasta with chicken, cook the pasta slightly under al dente (I decrease the packet instructions by 1-2 minutes). The pasta will continue to cook with the sauce in the microwave when reheating so undercooking it to begin with will help retain the texture.
Yes, you can freeze cooked pasta for meal prep. Ensure the pasta is cooked slightly under al dente and allow it to cool it completely before storing in airtight containers or freezer bags. This method helps preserve the texture and flavour when reheated.
To meal prep pasta without it going soggy, cook the pasta 1-2 minutes under al dente then rinse immediately with cold water to stop it cooking and prevent sticking. Store the sauce separately if possible and combine them when reheating to maintain the pasta's texture and avoid excess moisture.
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
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Recipe
Creamy Sundried Tomato and Chicken Pasta (with Spinach)
Ingredients
Pasta
- 500 g chicken breast diced
- 40 g cornflour
- 270 g sun-dried tomatoes in oil roughly chopped (save the oil)
- 250 g mushrooms sliced
- 250 g baby spinach fresh
- 500 g pasta
Sauce
- 300 g silken tofu
- ½ brown onion diced
- 6 cloves garlic diced
- 750 ml chicken stock/broth
- 5 g red chilli flakes optional
Instructions
- Add diced chicken and cornflour into a large bowl, stir or toss to coat. Let sit for 10 minutes. While this is resting, prepare the pasta per packet instructions, drain and rinse with cold water.
- Add silken tofu, cooked (or uncooked) onion & garlic and red chilli flakes into a blender or food processor and blend until smooth. Set aside.
- Add another 20ml (1 tbsp) of oil from the sun-dried tomatoes into the pan over medium-high heat and add chicken pieces. Cook until the outside has turned white (approx. 2 minutes each side). Set aside.
- Add another 20ml (1 tbsp) of oil to the pan and add mushrooms to saute for approx. 3 minutes or until decreased in size and releasing some of the moisture. Add chicken back in.
- Add stock, sundried tomatoes, sauce and pasta to the pan. Allow the sauce to come to the boil and then decrease the heat to low-medium. Cover and let cook for 10 minutes or until the pasta is almost al dante. Stir occasionally to make sure nothing sticks to the bottom.
- Add spinach to the mixture and stir until spinach is wilted.
- Serve with fresh parmesan and chilli flakes if desired. See post for meal prep and leftovers information.
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