It’s 6 p.m., the kids are hungry, and you’re staring into the fridge wondering how a plain chicken breast and a half-empty box of pasta are supposed to turn into a dinner everyone actually wants to eat. This happens more nights than most of us like to admit. Between work, school pickup, and the general chaos of a weeknight, there’s rarely energy left for a complicated meal — but there’s also no interest in ordering takeout again.
That’s the exact gap this chicken penne pasta recipe fills. It uses simple, affordable ingredients you probably already have, comes together in one pan, and still tastes like something you’d order at a cozy Italian restaurant. Juicy chicken, tender penne, and a rich, garlicky tomato sauce, ready in about half an hour.
Below, you’ll find the exact ingredients and steps we use in the EatLikeFit test kitchen, plus the small details that make the biggest difference — how to keep the chicken from drying out, which pasta shape actually holds the sauce, and how to turn this into a meal-prep staple you’ll actually look forward to eating.
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What Is Chicken Penne Pasta?
Chicken penne pasta is a simple Italian-American dinner that pairs tender pieces of chicken with penne — the short, tube-shaped pasta with ridged edges — tossed in a tomato-based sauce. Those ridges and the hollow center are a bigger deal than people realize: they trap sauce along the surface and inside the tube, so every forkful is flavorful instead of just noodles sitting in a puddle of sauce.
Unlike a baked pasta casserole, this version stays on the stovetop the entire time, which keeps things fast and keeps the chicken from drying out in the oven. It also flexes to fit a lot of different eating styles. Swap in whole wheat penne, load up on vegetables, or ease off the cheese, and it still holds together as a satisfying, balanced meal.
Why You’ll Love This Chicken Penne Pasta Recipe
- One pan, minimal cleanup. The chicken, sauce, and pasta all finish in the same skillet.
- Faster than delivery. Start to finish, you’re eating in about 35 minutes.
- Genuinely high in protein. At roughly 32 grams per serving, it’s more filling than a typical pasta dinner.
- Kid-approved, adult-adjustable. Keep it mild for little ones, then add heat to your own bowl.
- Reheats beautifully. It’s one of the few pasta dishes that tastes just as good the next day.
- Budget-friendly. No specialty ingredients — just pantry staples and one pound of chicken.
Ingredients
Here’s everything you’ll need, grouped so shopping is simple.
Chicken
- 1 lb (about 2 medium) boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Pasta
- 12 oz penne pasta (regular, whole wheat, or a high-protein blend)
- Water and salt, for boiling
Vegetables
- 1/2 small yellow onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved (optional, for freshness)
Sauce
- 1 can (14.5 oz) crushed tomatoes or marinara sauce
- 1/2 cup low-sodium chicken broth
- 2 tablespoons tomato paste
- 1/4 cup grated parmesan cheese
Seasonings
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon crushed red pepper flakes (optional)
- Fresh basil or parsley, chopped, for serving
Optional Add-Ins
- Baby spinach or chopped kale
- Sliced mushrooms
- Extra parmesan or shredded mozzarella
- A splash of heavy cream or half-and-half, for a creamy version
Ingredient Notes
Chicken thighs work just as well as breasts if you prefer a juicier bite. Canned crushed tomatoes give a slightly chunkier sauce than jarred marinara, but either is fine. If you’re watching sodium, low-sodium broth and no-salt-added tomatoes make a real difference without changing the flavor much. Gluten-free penne substitutes evenly, cup for cup.
Kitchen Tools
- Large, deep skillet or sauté pan with a lid
- Medium pot for boiling pasta
- Tongs
- A meat thermometer, so you know the chicken has reached a safe internal temperature
In short: you need one pound of chicken, one box of penne, a can of tomatoes, and pantry seasonings — nothing you’ll need to make a special trip for.
How to Make Chicken Penne Pasta
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add the penne and cook 1–2 minutes less than the package directs, so it stays al dente. Before draining, scoop out about 1/2 cup of the starchy pasta water and set it aside — it helps the sauce cling to the noodles later.
Step 2: Prepare the Chicken
Pat the chicken pieces dry and season with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Sear the chicken in a single layer for 5–6 minutes, turning occasionally, until golden and cooked through to 165°F. Avoid crowding the pan, or the chicken will steam instead of brown. Remove and set aside.
Step 3: Cook the Vegetables
In the same skillet, lower the heat to medium and add the onion. Cook for 2–3 minutes until soft, then stir in the garlic for about 30 seconds, just until fragrant. Add the cherry tomatoes now, if using.
Step 4: Make the Sauce
Stir in the crushed tomatoes, chicken broth, tomato paste, Italian seasoning, garlic powder, and red pepper flakes. Let the sauce simmer uncovered for 8–10 minutes, stirring occasionally, so the flavors have time to come together.
Step 5: Combine Everything
Return the chicken to the skillet along with the drained pasta. Toss everything together, adding a splash of the reserved pasta water if the sauce needs loosening. Stir in the parmesan until it melts into the sauce.
Step 6: Serve
Top with fresh basil or parsley and a little extra parmesan. Serve right away, while the pasta is still steaming.
In short: boil, sear, sauté, simmer, combine, serve — six simple stages that overlap enough to keep the total time under 35 minutes.
Pro Tips
Best Pasta to Use
Regular penne rigate (the ridged kind) holds sauce far better than smooth pasta shapes. Whole wheat penne adds fiber with barely a difference in taste once it’s coated in sauce. Legume-based pasta, like chickpea or lentil penne, boosts the protein count further but cooks faster and has a slightly different bite, so check it a minute or two early. If you like exploring other chicken-and-pasta combinations, our chicken broccoli ziti is another easy weeknight option worth bookmarking.
Best Chicken Cuts
Chicken breast is the leanest choice and keeps the protein count high, which is part of why this recipe works well for anyone tracking intake. Chicken thighs are more forgiving if you accidentally cook them a minute or two long, since the extra fat keeps them from drying out. Either way, cut the pieces to a similar size so they finish cooking at the same rate.
Recipe Variations
Creamy Version
Stir in 1/3 cup of heavy cream or half-and-half at the very end, off the heat, for a creamy tomato sauce sometimes called a “pink sauce.”
Spicy Version
Double the red pepper flakes, add a diced jalapeño with the onions, or finish with a dash of hot sauce for those who want more heat.
Extra Protein Version
Add a second chicken breast, stir in a can of drained white beans, or use a high-protein pasta. A spoonful of blended cottage cheese stirred into the sauce is a trick a lot of high-protein recipes use — including several in our high-protein crock pot recipes collection — to add creaminess and protein at the same time.
Cheese Lover Version
Top the finished pasta with shredded mozzarella and broil for 2–3 minutes until bubbly and golden. If you love that cheesy-baked-pasta feeling, our three cheese and macaroni recipe leans even further into it.
Storage, Meal Prep, and Reheating Tips
Storage: Let leftovers cool completely, then store in an airtight container in the fridge for up to 4 days.
Meal prep: Portion into individual containers as soon as the pasta cools — it makes weekday lunches nearly effortless. The pasta will absorb some sauce as it sits, which is normal, not a mistake. If you’re building out a weekly rotation, our salad meal prep ideas pair well as a lighter side to prep alongside it.
Reheating: Add a splash of water or broth, cover, and microwave in 1-minute bursts, stirring in between. On the stovetop, reheat covered over low heat for the same reason — the little bit of extra liquid brings the sauce back to life instead of drying out.
What to Serve with Chicken Penne Pasta
- Garlic bread — classic, crusty, and perfect for scooping up extra sauce.
- Green salad — something crisp balances the richness; our broccoli salad adds crunch and fiber without much extra effort.
- Roasted vegetables — broccoli, zucchini, or asparagus roasted simply with olive oil and salt.
- A light soup starter — a bowl of our gluten-free tomato soup makes a cozy, complementary starter on a colder night.
Common Mistakes to Avoid
- Overcooking the pasta. Mushy penne won’t hold the sauce and loses that satisfying bite.
- Crowding the pan when searing chicken. Too much chicken at once means it steams instead of browns.
- Skipping the reserved pasta water. That starchy water is what helps the sauce cling instead of pooling at the bottom.
- Rushing the chicken. Always check for an internal temperature of 165°F rather than guessing by color alone.
- Under-seasoning. Salt the pasta water, season the chicken, and taste the sauce before serving — flavor builds in layers, not all at once.
- Using the wrong sauce-to-pasta ratio. Too little sauce leaves the dish dry; too much can make it soupy. A 1:1 balance of sauce to pasta by volume is a solid starting point.
Who Can Benefit From This Recipe
This dinner tends to work well for:
- Busy parents who need something fast, filling, and not another round of chicken nuggets
- People trying to build more protein into everyday meals, whether for muscle maintenance, satiety, or general health goals
- Meal preppers who want lunches that actually reheat well instead of turning rubbery
- Anyone trying to cut back on takeout without giving up comfort food
- Budget-conscious cooks, since the ingredient list is short and inexpensive
Food Safety and When to Get Extra Guidance
Chicken should always reach an internal temperature of 165°F (74°C) before it’s considered safe to eat — a meat thermometer takes the guesswork out of this step. [EXTERNAL REFERENCE: USDA – Safe Minimum Internal Temperatures] Leftovers should go into the fridge within two hours of cooking to reduce the risk of bacterial growth.
If you’re managing a condition like kidney disease, heart disease, or a diagnosed food sensitivity, a registered dietitian can help you adjust the sodium, portion size, or specific ingredients in a recipe like this one to fit your needs. And if you regularly notice bloating, stomach pain, or other discomfort after eating pasta, dairy, or tomato-based sauces, it’s worth mentioning to your doctor — food sensitivities are common and usually straightforward to check for.
Making This Part of Your Weekly Routine
A few small habits make this recipe — and dinner in general — easier over time:
- Batch-cook chicken on Sundays so it’s ready to drop into pasta, salads, or bowls all week.
- Keep a rotating pantry stock of canned tomatoes, pasta, garlic, and onions, since they’re the backbone of dozens of quick dinners.
- Swap in whole wheat or legume-based pasta once or twice a week to add fiber and protein without changing your routine much.
- Add one vegetable automatically, whether it’s stirred into the sauce or served on the side, so it becomes a habit rather than an afterthought.
Helpful EatLikeFit Tools
A few tools on the site can make this recipe (and your broader routine) easier to fit into your goals:
- Recipe Converter Calculator — useful if you’re cooking for two instead of four, or doubling the recipe for a crowd.
- PCOS Protein Calculator — helpful for anyone tracking daily protein targets, since a dish like this one can cover a meaningful chunk of the day’s goal.
- Reverse BMI Calculator — gives helpful context if you’re working toward a specific weight target and want to see how a dinner like this fits into your overall calorie picture.
Nutrition Information
Estimated values are per serving (recipe makes 4 servings) and will shift depending on substitutions like whole wheat pasta, added cream, or extra cheese.
| Nutrient | Amount (approx., per serving) |
|---|---|
| Calories | ~430 |
| Protein | 32g |
| Carbohydrates | 38g |
| Fat | 15g |
FAQs
Can I use chicken thighs instead of breasts?
Yes. Boneless, skinless thighs work well and tend to stay juicier if slightly overcooked. Cut them to a similar size as you would breast meat so everything cooks evenly.
Can I freeze chicken penne pasta?
You can, though the texture of the pasta softens somewhat after thawing. For the best texture, freeze the sauce and chicken separately and cook fresh pasta when you’re ready to eat.
Can I use whole wheat pasta?
Absolutely. It adds fiber and cooks almost the same way — just watch the timing, since whole wheat pasta can go from al dente to mushy a bit faster than regular pasta.
Can I make it without cheese?
Yes. Leave out the parmesan and use a dairy-free broth if needed. The dish will taste slightly less rich, but the garlic, tomato, and herbs still carry plenty of flavor.
Is this recipe healthy?
It’s a balanced dinner built around lean protein, vegetables, and whole grains if you choose whole wheat pasta. As with most meals, portion size and add-ins (like extra cheese or cream) are what shift it from lighter to richer.
Can I make it spicy?
Yes — crushed red pepper flakes, a diced jalapeño, or a dash of hot sauce all work well. Add heat gradually and taste as you go, especially if you’re serving it to kids too.
Final Thoughts
Some recipes earn a permanent spot in the weekly rotation, and this is one of them. It’s fast enough for a Tuesday, filling enough to satisfy real hunger, and flexible enough to bend toward whatever your household needs that week — creamier, spicier, cheesier, or just as it is. At EatLikeFit, we often recommend starting with simple, repeatable meals like this one before reaching for anything more complicated. Once it’s part of your rotation, dinner on a busy night stops being a question mark.
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High-Protein Chicken Penne Pasta
Equipment
- Pot
- Frying pan
- Knife
- Cutting board
- Wooden Spoon
- Mixing Bowl
Ingredients
- 250 g Penne Pasta —
- 250 g Chicken Boneless Cut into cubes
- 1 Medium Onion Finely diced
- 4 cloves Garlic Finely chopped
- 2 Medium Tomatoes Blended or grated into a puree
Oil
- 2 tbsp Cooking Oil Divided
Seasoning
- 1 tsp Salt Adjust to taste
- 1/2 tsp Black Pepper
- 1/2 tsp Red Chili Flakes
- 1 tsp Italian Seasoning
- 1/4 tsp Paprika Optional
Instructions
- Bring a pot of water to boil. Add salt and 1 tbsp oil, then add the penne pasta. Cook for 10 minutes until al dente.
- Drain the pasta — don’t rinse — and reserve ½ cup of the pasta water.
- Heat 1 tbsp oil in a pan. Add chicken cubes and cook until golden on all sides, 5–6 minutes.
- Add the diced onion and cook for 3 minutes until soft.
- Add the chopped garlic and cook for 30 seconds until fragrant.
- Pour in the tomato puree and mix well.
- Add salt, black pepper, Italian seasoning, chili flakes, and paprika. Stir to combine.
- Simmer on medium-low heat for 4–5 minutes, stirring occasionally, until the sauce thickens slightly and the raw tomato smell is gone.
- Add the cooked pasta to the sauce. Gently toss to coat and cook 1–2 minutes on medium-low heat. If the sauce looks too thick, add 2–3 tbsp of the reserved pasta water.
- (Optional) Sprinkle mozzarella on top, cover, and let it sit off heat for 2 minutes until melted.
- Garnish with fresh parsley and serve hot.
Notes
Muhammad Ahtsham is the founder of EatLikeFit.com and a nutrition researcher dedicated to healthy weight management. He provides practical, science-backed advice on high-protein diets and affordable meal planning to help readers achieve their fitness goals simply and effectively.
