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Full of Flavor

High-Protein Chicken Pasta Bowl

A fast, high-protein bowl built on lean chicken and whole-wheat pasta. It cooks in one pan and a pot. It portions cleanly for two, or for lunch the next day.

Marce P Published Jul 18, 2026 Updated Jul 20, 2026 25 min
10 minPrep
15 minCook
25 minTotal
2Servings
High proteinDiet
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620Calories
52gProtein
48gCarbs
22gFat

Per serving. Composition from USDA data. This describes what the food contains, not a health outcome.

Ingredients

  • Chicken breast, sliced 300 g
  • Whole-wheat pasta 160 g
  • Cherry tomatoes, halved 200 g
  • Baby spinach 2 handfuls
  • Garlic, minced 3 cloves
  • Olive oil 1 tbsp
  • Parmesan, grated 30 g
  • Chilli flakes, salt, pepper to taste

Method

  1. Boil the pasta in salted water until just tender. Save a cup of the cooking water, then drain.
  2. Season the chicken with salt and pepper. Sear in olive oil over medium-high heat until cooked through. Set aside.
  3. In the same pan, soften the garlic for a minute. Add the tomatoes and cook until they start to break down.
  4. Return the chicken to the pan. Add the pasta and a splash of the reserved water to loosen it.
  5. Fold in the spinach and let it wilt. Add chilli flakes to taste.
  6. Split between two bowls. Top with parmesan and serve.
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Substitutions

  • Swap chicken for firm tofu or prawns to keep the protein high.
  • Use any short pasta. Chickpea or lentil pasta adds fibre.
  • No spinach on hand. Kale, rocket, or frozen peas work.
  • Skip the parmesan for a dairy-free version. Add a squeeze of lemon instead.

Storage

Cools well for lunch. Keep in a sealed container in the fridge for up to three days. Reheat gently with a splash of water so the pasta does not dry out. This bowl is not suited to freezing, as the pasta and spinach soften too much.

Notes

  • Undercook the pasta by a minute if you plan to reheat it later.
  • Cook the chicken in one layer for a better sear. Crowding the pan steams it.
  • The macros assume lean chicken breast. Thigh meat raises the fat and calories.

Limits

Macros are USDA-average estimates and vary by brand and portion.

Sources

  1. USDA FoodData Central. Chicken, breast, meat only, cooked, roasted.
  2. USDA FoodData Central. Pasta, whole-wheat, cooked.

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The Rep Room is editorial. It is not medical or nutritional advice. Recipes describe food, not treatment. Talk to a qualified professional about your own needs.