Healthy Tuscan Pasta Recipe: Easy & Creamy

This Healthy Tuscan Pasta Recipe is a flavorful, nutrient-packed dish that delivers 32 grams of protein per serving. Made with chickpea pasta, grilled chicken, spinach, and a light Greek yogurt sauce, it’s a healthier take on creamy Tuscan pasta. I cooked this for a cozy family dinner, and it was a total hit! Ready in just 30 minutes, it’s perfect for weeknight meals or meal prep. Let’s make this easy, delicious pasta that brings Tuscan flavors to your table.

Why You’ll Love This Healthy Tuscan Pasta Recipe

This pasta is quick to make, using simple ingredients for a restaurant-quality meal. It packs 32 grams of protein to keep you full and support muscle health. The creamy sauce, made with Greek yogurt, is lighter than traditional cream-based versions. I love how the sun-dried tomatoes and spinach add bold flavors. You can customize it with your favorite veggies or proteins. It’s a healthy, satisfying dish that’s great for any night of the week.

Ingredients for Healthy Tuscan Pasta

For the Pasta:

• 8 oz chickpea pasta (rotini or penne)
• 2 cups cooked chicken breast, diced
• 2 cups fresh spinach, chopped
• 1/3 cup sun-dried tomatoes (packed in oil, drained, chopped)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup grated parmesan cheese
• 1 cup low-sodium chicken broth
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• 1/4 tsp salt
• 1/4 tsp black pepper

For Garnish (Optional):

• 2 tbsp fresh basil, chopped
• 1 tbsp grated parmesan cheese

Substitutions: Use lentil pasta for chickpea pasta for similar protein content. Swap chicken for white beans or tofu for a vegetarian option. Replace Greek yogurt with coconut cream for a dairy-free version. Use vegetable broth instead of chicken broth for a vegetarian dish.

Notes: Choose a short pasta shape like penne to hold the sauce well. Drain sun-dried tomatoes well to avoid excess oil in the dish.

How to Make Healthy Tuscan Pasta

Cook the Pasta

Bring a large pot of salted water to a boil; cook chickpea pasta for 1-2 minutes less than package instructions to keep it firm. Drain and rinse with cold water to stop cooking.

Prepare the Chicken

Season chicken breast with salt and pepper; grill or bake at 400°F for 18-20 minutes until it reaches 165°F, then dice into bite-sized pieces. I used leftover grilled chicken to save time.

Sauté the Vegetables

Heat olive oil in a large skillet over medium heat; add minced garlic and sauté for 1 minute until fragrant. Add chopped spinach and sun-dried tomatoes; cook for 2-3 minutes until spinach wilts.

Make the Sauce

Add chicken broth, Greek yogurt, parmesan cheese, Italian seasoning, salt, and pepper to the skillet; stir over low heat for 2-3 minutes until smooth. Be careful not to overheat, as Greek yogurt can curdle.

Combine Ingredients

Add cooked pasta and diced chicken to the skillet; toss gently to coat with the sauce. Cook for 2 minutes on low heat to warm through and blend flavors.

Garnish and Serve

Remove from heat and sprinkle with fresh basil and extra parmesan cheese, if desired. Serve immediately for the best taste and texture.

Cooking Tips

Undercook chickpea pasta by 1-2 minutes to keep it firm in the sauce. Stir Greek yogurt over low heat to prevent curdling and ensure a creamy texture. I used rotisserie chicken, and it made prep so quick. Drain sun-dried tomatoes on a paper towel to reduce oiliness. Toss pasta gently to avoid breaking the noodles. I added extra spinach for more greens, and it was delicious. Keep a close eye on the sauce to maintain its smoothness.

Variations and Substitutions

Add 1 cup white beans or chickpeas for a vegetarian protein boost. Swap chicken for grilled shrimp or tofu for a different protein option. Use coconut cream instead of Greek yogurt for a dairy-free version. I tried adding roasted red peppers for a smoky flavor, and it worked well. Make it gluten-free with certified gluten-free chickpea pasta. Add a pinch of red pepper flakes for a spicy kick.

Storage and Meal Prep

To store this Healthy Tuscan pasta, store in an airtight container in the fridge for up to 4 days; reheat gently in a skillet with a splash of broth to loosen the sauce. Freezing is not recommended, as the creamy sauce may separate when thawed.

Frequently Asked Questions About Healthy Tuscan Pasta Recipe

Here are answers to common questions about this pasta.

1. Why is my sauce curdled?
   Heat Greek yogurt on low and stir constantly to prevent curdling. I kept the heat low, and the sauce stayed smooth.
   
2. Can I use regular pasta instead of chickpea pasta?
   Yes, but protein content will be lower; try a high-protein pasta like Barilla Protein+. I used lentil pasta once, and it was still tasty.
   
3. How do I make this vegan?
   Swap chicken for tofu or chickpeas and use coconut cream instead of Greek yogurt. I tried vegan parmesan, and it added great flavor.
   
4. Can I add more protein to the dish?
   Add extra chicken or a hard-boiled egg for a protein boost. I added chickpeas, and it hit 38 grams of protein per serving.
   

Serving Suggestions

Pair with a side of steamed broccoli or a green salad for a balanced meal. Serve with sparkling water or iced tea for a refreshing dinner.

Nutrition Info for Healthy Tuscan Pasta

Per serving (1.5 cups, 4 servings):

• Calories: 420 kcal
• Protein: 32g
• Carbohydrates: 38g
• Fiber: 7g
• Sugars: 5g
• Fat: 16g
• Saturated Fat: 3g
  Source: USDA Food Database (2025). Values are approximate.

Final Thoughts

This Healthy Tuscan Pasta Recipe is a creamy, high-protein dish that’s perfect for weeknight dinners or meal prep. Its bold Tuscan flavors and healthy ingredients make it a family favorite. What’s your favorite way to customize this pasta? Let us know in the comments!