Creamy Lemon Chicken Protein Pasta Skillet (20-Minute Meal)
This creamy lemon chicken pasta is my go-to when I want comfort food that still hits my protein goals. It’s bright, cozy, and comes together fast with simple ingredients you probably already have. Perfect for those nights when you want something satisfying but don’t feel like fussing in the kitchen.
Equipment
- large pot for boiling the pasta
- Large skillet for cooking the chicken and sauce together
- Cutting board for chopping chicken, garlic, and spinach
- Chef’s knife for slicing and chopping
- citrus zester or fine grater for zesting the lemon
- measuring cups and spoons for accurate ingredient portions
- tongs or wooden spoon for tossing the pasta with the sauce
- Small mixing bowl for whisking the yogurt-lemon mixture
Ingredients
- 8 oz high-protein or chickpea pasta penne, rotini, or any short pasta
- 1 lb boneless skinless chicken breast cut into small bite-size pieces
- 1 tbsp olive oil for cooking the chicken
- 1 tbsp butter for extra creaminess and flavor
- 3/4 cup nonfat plain Greek yogurt brings creaminess and protein without heavy cream
- 1/2 cup low-sodium chicken broth adds moisture to thin the sauce
- 1 whole lemon use both zest and juice
- 3 cloves garlic minced
- 1/4 cup grated Parmesan cheese freshly grated if possible
- 2 cups baby spinach lightly packed, roughly chopped
- 1/2 tsp salt plus more to taste
- 1/4 tsp black pepper plus more to taste
- 1/4 tsp red pepper flakes optional, for a gentle kick
- 1 tsp cornstarch helps stabilize the yogurt sauce
- 2 tbsp pasta cooking water reserved from boiling the pasta
- 1 tbsp fresh parsley chopped, for garnish (optional)
Instructions
- Boil the pasta. Bring a large pot of salted water to a boil, cook the high-protein pasta according to package directions until al dente, then drain while reserving about 1/2 cup of the pasta water.
- Prep the lemon and yogurt mix. While the pasta cooks, zest the lemon, then juice it, and in a small bowl whisk together the Greek yogurt, chicken broth, lemon zest, lemon juice, and cornstarch until smooth.
- Season the chicken. Pat the chicken pieces dry with a paper towel, then season them with the salt, black pepper, and red pepper flakes if using.
- Sear the chicken. Heat the olive oil and butter in a large skillet over medium-high, add the chicken in an even layer, and cook for 5–7 minutes, stirring occasionally, until golden and cooked through.
- Add garlic and spinach. Turn the heat down to medium, stir in the minced garlic and chopped spinach, and cook for 1–2 minutes until the garlic is fragrant and the spinach just begins to wilt.
- Create the creamy lemon sauce. Reduce the heat to low, pour the lemon-yogurt mixture into the skillet, stirring constantly for 1–2 minutes so it gently warms and thickens without boiling.
- Toss in the pasta. Add the cooked pasta and 2 tablespoons of reserved pasta water to the skillet, sprinkle in the Parmesan, and toss everything together until the pasta is evenly coated and the sauce is silky, adding more pasta water a splash at a time if needed.
- Taste and serve. Taste and adjust salt, pepper, or extra lemon juice as needed, then remove from heat and serve immediately topped with chopped parsley if you like.
Notes
- To keep the sauce from curdling, make sure the heat is on low when you add the yogurt mixture and avoid letting it boil.
- You can swap chickpea pasta for whole wheat or regular pasta, but protein and fiber will be a bit lower.
- If you like it extra saucy, add an extra 1/4 cup chicken broth and another 2 tablespoons Greek yogurt, then adjust seasoning to taste.
Nutrition
Calories: 420kcal | Carbohydrates: 35g | Protein: 42g | Fat: 13g | Saturated Fat: 3g