This Easy High-Protein Garlic Butter Chicken Pasta in 30 Minutes is the ultimate macro-friendly meal for busy professionals. With 42g protein from chicken breast and whole wheat pasta, it's one…

Ingredients

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Instructions

Step 1

Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package directions until al dente. Reserve 1 cup of pasta water before draining.

Step 1 image
Step 2

While the pasta cooks, season the chicken strips with salt and pepper. In a large skillet over medium-high heat, melt 1 tablespoon of butter. Add the chicken and cook until golden and cooked through, about 4-5 minutes per side. Remove chicken from skillet and set aside.

Step 2 image
Step 3

In the same skillet, reduce heat to medium and add the remaining 2 tablespoons of butter. Add the minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.

Step 4

Add the drained pasta to the skillet with the garlic butter. Toss well to coat. Add the cooked chicken back to the skillet. Pour in about 1/2 cup of reserved pasta water and toss until the sauce coats the pasta. Sprinkle with Parmesan cheese and toss until melted and creamy.

Step 5

Gather your ingredients: chicken breast, whole wheat spaghetti, butter, garlic, Parmesan, parsley, salt, pepper, and red chili flakes.

Step 6

Serve immediately, garnished with fresh parsley and red chili flakes if desired. For best texture, enjoy right away while the pasta is hot and the cheese is stretchy.

For best results

  • For extra protein, use chickpea or lentil pasta instead of whole wheat.
  • Reserve more pasta water than you think you need; the starchy water helps create a silky sauce.
  • Slice chicken breast against the grain for tender strips that cook evenly.
  • Freshly grate your Parmesan from a block; pre-shredded cheese contains anti-caking agents that prevent smooth melting.

Variations

  • Add a cup of fresh spinach in the last minute of cooking for extra nutrients.
  • Substitute chicken with shrimp or tofu for a different protein source.
  • Make it creamy by adding 1/4 cup heavy cream along with the Parmesan.
  • For a spicy kick, double the red chili flakes or add a pinch of cayenne.

Nutrition

  • Calories520 kcal
  • Total Fat18g
  • Saturated Fat9g
  • Cholesterol110mg
  • Sodium520mg
  • Total Carbohydrates52g
  • Dietary Fiber8g
  • Sugars3g
  • Protein42g

Common Questions

Can I use regular white pasta instead of whole wheat?
Absolutely. Regular pasta works fine, but whole wheat adds fiber and increases the protein content slightly.
How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet with a splash of water or broth to restore the sauce.
Is this recipe gluten-free?
Not as written. To make it gluten-free, use gluten-free pasta and ensure all other ingredients are certified gluten-free.