Creamy Garlic Chicken with Protein Pea Pasta – Comforting, High-Protein, and Weeknight-Friendly

This is a bowl of comfort you can feel good about. Tender chicken, silky garlic cream sauce, and a nutty, high-protein pea pasta come together in one satisfying dish. It tastes like a cozy restaurant meal, but it’s simple enough for a Tuesday night.

Everything cooks in under 40 minutes, and the ingredients are easy to find. If you love creamy pasta but want more protein and staying power, this is the recipe to keep on repeat.

Why This Recipe Works

This recipe leans on a few smart moves to build flavor fast. Browning the chicken first gives you golden bits in the pan that become the base of a rich sauce.

Fresh garlic and a touch of broth keep the sauce savory, while a splash of cream gives it that silky finish. Protein pea pasta adds structure and a gentle nuttiness that balances the cream. It’s a full meal with great texture, plenty of protein, and a short ingredient list.

What You’ll Need

• Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• Protein pea pasta: 12 ounces (chickpea or pea-based high-protein pasta)
• Olive oil: 2 tablespoons
• Butter: 2 tablespoons
• Garlic: 5–6 cloves, finely minced
• Shallot or onion: 1 small shallot (or 1/2 small onion), finely chopped
• Chicken broth: 1 cup, low sodium
• Heavy cream: 3/4 cup (or half-and-half for lighter)
• Parmesan: 1/2 cup freshly grated, plus more for serving
• Lemon: Zest of 1/2 lemon and 1–2 teaspoons juice
• Baby spinach: 2 cups (optional, for greens)
• Fresh parsley: 2 tablespoons, chopped
• Seasoning: 1 teaspoon Italian seasoning, 1/2 teaspoon paprika
• Salt and pepper: To taste
• Red pepper flakes: Pinch, optional

Instructions

1. Boil the pasta: Bring a large pot of salted water to a boil.

   Cook the protein pea pasta according to package directions until just al dente. Reserve 1 cup pasta water, drain, and set aside.

2. Season the chicken: Pat the chicken dry. Toss with 1 teaspoon salt, 1/2 teaspoon black pepper, Italian seasoning, and paprika.
3. Brown the chicken: Heat 1 tablespoon olive oil and 1 tablespoon butter in a large skillet over medium-high.

   Add half the chicken in a single layer and sear 3–4 minutes per side until golden and cooked through. Remove to a plate. Repeat with remaining oil and chicken.

4. Sauté aromatics: Reduce heat to medium.

   Add remaining 1 tablespoon butter. Stir in shallot and cook 2 minutes until softened. Add garlic and cook 30–45 seconds until fragrant.

   Do not brown the garlic.

5. Build the sauce: Pour in chicken broth and scrape up the browned bits. Simmer 2–3 minutes to slightly reduce. Stir in heavy cream.

   Bring to a gentle simmer for 2–3 minutes until the sauce starts to thicken.

6. Add cheese and brightness: Stir in Parmesan until melted and smooth. Add lemon zest and 1 teaspoon lemon juice. Taste and adjust with more lemon, salt, or pepper as needed.
7. Finish the chicken: Return the chicken (and any juices) to the pan.

   Simmer 1–2 minutes to warm through. Add a pinch of red pepper flakes if you like heat.

8. Toss with pasta: Add the drained pasta and spinach to the skillet. Toss gently until the spinach wilts and the pasta is coated.

   If the sauce is too thick, add splashes of reserved pasta water until silky.

9. Serve: Top with parsley and extra Parmesan. Serve hot with a squeeze of lemon if desired.

Keeping It Fresh

Protein pasta can thicken sauces as it sits. Save extra pasta water to loosen the sauce when reheating. Store leftovers in an airtight container in the fridge for up to 3 days.

Reheat gently on the stove over low heat with a splash of water, broth, or cream to bring back the gloss. If you plan for leftovers, keep some pasta separate from the sauce and combine when reheating to preserve texture.

Benefits of This Recipe

• High in protein: You get protein from both the chicken and the pea-based pasta, keeping you full longer.
• Balanced comfort: It tastes rich without being heavy, thanks to lemon and broth cutting through the cream.
• Weeknight simple: Short prep, one skillet for the sauce, and common pantry items make it easy.
• Flexible ingredients: Swap greens, adjust the dairy, or use thighs instead of breasts for extra juiciness.
• Meal-prep friendly: Holds up well for a couple of days, especially if you keep some sauce aside.

What Not to Do

• Don’t overcook the pasta: Protein pasta can go from al dente to mush quickly. Pull it the moment it’s tender.
• Don’t scorch the garlic: Burnt garlic turns bitter.

  Keep the heat moderate and stir constantly.

• Don’t skip the browning step: Color equals flavor. Searing the chicken builds the base of the sauce.
• Don’t add cheese over high heat: Parmesan can turn grainy. Lower the heat before stirring it in.
• Don’t forget acid: A little lemon brightens the cream and keeps the sauce from tasting flat.

Variations You Can Try

• Mushroom and thyme: Sauté 8 ounces sliced cremini with the shallot.

  Add fresh thyme instead of Italian seasoning.

• Sun-dried tomato and basil: Stir in 1/3 cup chopped sun-dried tomatoes and finish with fresh basil.
• Broccoli boost: Steam or blanch small broccoli florets and fold them in with the pasta for extra fiber.
• Lighter dairy: Use half-and-half and add 1 teaspoon cornstarch mixed with 1 tablespoon water to help thicken.
• Spicy Cajun: Replace Italian seasoning with 1–1.5 teaspoons Cajun seasoning and add more red pepper flakes.
• Dairy-free: Use olive oil instead of butter, a creamy unsweetened oat or cashew milk, and a dairy-free Parmesan-style topping.
• Gluten-free: Most pea or chickpea pastas are already gluten-free. Double-check labels for cross-contamination.

FAQ

Can I use rotisserie chicken?

Yes. Shred 2–3 cups of rotisserie chicken and add it when you stir in the cream and Parmesan.

Simmer just long enough to warm through so it doesn’t dry out.

What if I only have regular pasta?

It will still be delicious. Use 12 ounces of your favorite shape. You’ll have slightly less protein, so consider adding extra chicken or a handful of white beans for balance.

How do I prevent a grainy sauce?

Keep the heat at a gentle simmer when adding cream and Parmesan.

Use freshly grated cheese (not pre-shredded) and add it off the boil. Stir until smooth.

Can I make it ahead?

You can cook the chicken and make the sauce up to 2 days ahead. Reheat gently, then cook fresh pasta and toss together right before serving for best texture.

What vegetables go well in this?

Spinach, broccoli, peas, asparagus tips, or kale (thinly sliced) all work.

Add sturdy veggies earlier so they soften, and delicate ones like spinach at the end.

How do I thicken the sauce without more cream?

Simmer a bit longer to reduce, or whisk 1 teaspoon cornstarch with 1 tablespoon water and stir into the simmering sauce. Add gradually until it’s just glossy.

Can I use chicken thighs?

Absolutely. Thighs stay juicy and are more forgiving.

Cook them to 165°F and slice or cube before returning to the sauce.

Is there a non-dairy cream option?

Use a barista-style oat cream or full-fat coconut milk. Add lemon and extra herbs to keep the flavor bright and not overly coconut-forward.

How much salt should I use?

Protein pastas and Parmesan add salt. Season the chicken, salt the pasta water generously, then taste the sauce before adding more.

Adjust at the end for balance.

What can I serve with it?

A simple green salad with a lemony vinaigrette is perfect. Garlic-roasted green beans or a crisp cucumber salad keep the meal fresh and light.

Final Thoughts

Creamy Garlic Chicken with Protein Pea Pasta is all about comfort that fits your routine. It’s quick, flavorful, and packed with protein without feeling heavy.

Keep the technique simple: brown the chicken, build a gentle sauce, and finish with lemon and Parmesan. Once you master the base, the variations are endless. Make it your own, and enjoy a cozy, satisfying bowl any night of the week.