High Protein Creamy Lemon Chicken Pasta: A Fresh 30-Minute Reset

It is 6pm and you are tired. Dinner needs to happen fast. This High Protein Creamy Lemon Chicken Pasta is your new best friend.

It feels light like a fresh spring breeze. It is also incredibly filling and satisfying. You will love how fresh it tastes tonight.

Why This Recipe Is a Winner

This recipe balances health and comfort perfectly. You get over 30g of protein per serving. It uses Greek yogurt instead of heavy cream.

This makes it perfect for a healthy reset. Your family will think it is a treat. It is a true weeknight hero.

Simple Method

Making this dish is very simple. You just boil your pasta and sear the chicken. The sauce comes together in one pan.

There is no complicated technique involved here. Anyone can master this creamy sauce. It is fast and foolproof for beginners.

Ingredients You’ll Need

Most of these are simple pantry staples and fresh greens.

• 300g whole wheat penne or protein-enriched pasta
• 600g boneless, skinless chicken breast, cut into 1-inch cubes
• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 cup non-fat Greek yogurt, room temperature
• 1/2 cup low-sodium chicken broth
• 1 large lemon, zested and juiced
• 1/2 cup grated parmesan cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon sea salt
• 1/2 teaspoon cracked black pepper
• 3 cups fresh baby spinach
• 2 tablespoons fresh parsley, chopped

Step-by-Step

1. Boil salted water and cook pasta until al dente. Reserve 1/2 cup of pasta water before draining.
2. Season the cubed chicken breast with salt, pepper, and oregano.
3. Heat olive oil in a large skillet. Add chicken and sear until golden brown. This takes 7-8 minutes.
4. Remove chicken from the pan and set aside.
5. Reduce heat to medium. Add garlic and red pepper flakes. Sauté for 60 seconds.
6. In a bowl, whisk yogurt, broth, lemon juice, and zest.
7. Lower heat to low and add yogurt mixture. Whisk for 2-3 minutes. Do not let it boil.
8. Stir in the parmesan cheese until it melts.
9. Add the baby spinach and stir until it wilts.
10. Add pasta and chicken to the pan. Toss to coat well. Use reserved water if needed.
11. Garnish with fresh parsley and lemon zest before serving.

Best Ways to Enjoy It

Serve this warm in large bowls. Top it with extra lemon zest for a bright flavor. Pair it with a simple side salad.

Roasted asparagus also makes a wonderful side. Set the table and enjoy a quiet moment. This meal feels special but stays simple.

Storage & Reheating

Store leftovers in an airtight container. They stay fresh in the fridge for 3 days. Reheat gently on the stove over low heat.

Add a splash of water or milk when reheating. This keeps the sauce creamy and smooth. I do not recommend freezing this pasta dish.

Recipe Tips

• Use room temperature yogurt to prevent curdling.
• Do not skip the reserved pasta water.
• Avoid boiling the sauce once the yogurt is added.
• Use fresh lemon juice for the best flavor.
• For a spring twist, add fresh peas.
• Double the chicken for extra meal prep protein.
• Use a non-stick skillet for easier cleanup.

Ways to Switch It Up

• Swap penne for gluten-free pasta if needed.
• Use kale instead of spinach for more crunch.
• Add sun-dried tomatoes for a sweet tang.
• Swap chicken for shrimp for a faster protein.

Common Questions

Why did my sauce curdle?

Yogurt curdles if it gets too hot. Keep the heat very low. Make sure the yogurt is at room temperature first.

Can I use Greek yogurt instead of cream?

Yes, it is a great healthy swap. It adds protein and a nice tang. It makes the dish feel much lighter.

Will my kids like this?

Most kids love the creamy texture. You can reduce the red pepper flakes. It is a very kid-approved healthy dinner.

I hope this fresh pasta brings a little sunshine to your table. It is the perfect way to feel good after a busy day. Happy cooking!

— Lidia