Meals · High Protein
Pesto Chicken Protein Pasta Bake (42g Protein)
This Pesto Chicken Protein Pasta Bake delivers over 41 grams of protein and around 433 calories per serving. It features tender chicken and whole wheat pasta, coated in a fragrant, savory pesto. Two cheeses melt and brown on top, creating a golden, bubbling crust.
Nutrition per serving
- Protein
- 42 g
- Calories
- 433
- Carbs
- 33 g
- Fat
- 15 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 200 g Boneless, skinless chicken breast — cut into 1-inch cubes
- 100 g Whole wheat penne pasta — dry
- 1 tsp Olive oil
- 1/2 tsp Garlic powder
- 1/4 tsp Salt
- 1/8 tsp Black pepper
- 3 tbsp Basil pesto
- 1/4 cup Low sodium chicken broth
- 2 cups Fresh spinach — packed
- 2 tbsp Grated Parmesan cheese
- 1/4 cup Part-skim mozzarella cheese — shredded
Steps
- Preheat oven to 375°F (190°C) and lightly grease a 9x9 baking dish or equivalent.
- Cook whole wheat penne pasta according to package directions until al dente. Drain well and set aside.
- While pasta cooks, heat olive oil in a large oven-safe skillet or Dutch oven over medium-high heat. Add cubed chicken breast, garlic powder, salt, and black pepper. Cook, stirring occasionally, until chicken is browned and cooked through, about 5-7 minutes.
- Remove skillet from heat. Add the cooked pasta, basil pesto, chicken broth, and fresh spinach to the skillet with the chicken. Stir until the spinach wilts and all ingredients are well combined.
- Stir in 1 tablespoon of the grated Parmesan cheese and half of the shredded mozzarella cheese.
- Evenly sprinkle the remaining 1 tablespoon of Parmesan cheese and the remaining half of the shredded mozzarella cheese over the top of the pasta mixture.
- Bake for 15-20 minutes, or until the cheese is melted, bubbly, and lightly golden.
- Let stand for 5 minutes before serving.
Why This Works
This dish delivers 44g protein from chicken breast. Pesto does triple duty: marinade, cooking fat, and sauce. The oil in pesto keeps the chicken moist during baking while the basil and Parmesan add concentrated flavor without extra prep.
Pesto as a Cooking Medium
Pesto's olive oil bastes the chicken as it bakes, preventing lean breast from drying out. The Parmesan in pesto browns to create a light crust. Spread pesto on top (not just underneath) for maximum flavor contact.
Make It Your Own
Use sun-dried tomato pesto for variety. Add cherry tomatoes or zucchini to the pan. Top with fresh mozzarella in the last 5 minutes for extra protein.
Sources Research-Backed
Frequently Asked Questions
Can I freeze pesto chicken pasta bake?
Yes. Freeze baked portions in airtight containers for up to 3 months. For best results, undercook the pasta slightly before freezing. Thaw overnight in the fridge and reheat at 350°F for 20-25 minutes until the internal temperature reaches 165°F.
Can I meal prep this pesto chicken bake?
Yes. Assemble the dish up to 24 hours ahead and refrigerate unbaked. Add 5-10 minutes to baking time when cooking from cold. Baked portions keep refrigerated for 4 days. Reheat individual servings at 350°F for 10-15 minutes.
Is pesto chicken pasta bake gluten-free?
Not as written. It uses whole wheat penne. Substitute with your preferred gluten-free pasta (brown rice or chickpea pasta works well). Check that your pesto is gluten-free, as some brands add wheat-based thickeners.
Can I double this pasta bake recipe?
Yes. Use a 9x13 baking dish for double portions. Increase baking time to 40-45 minutes, checking that chicken reaches 165°F internal. The two-cheese topping will need an extra 2-3 minutes under the broiler to brown evenly.
