This 30-minute meal proves that you can enjoy a comforting, creamy bowl of pasta while staying on track with your health goals. By using multigrain farfalle (bow-tie) pasta and lean chicken breast, we’ve created a high-protein dinner that the whole family will love. Combining part-skim ricotta and reserved pasta water creates a silky sauce without the heavy saturated fat of traditional cream sauces. It is an ideal solution for using up leftover rotisserie chicken or prepping a Mediterranean-style meal that keeps you feeling full and energized.
This recipe balances complex carbohydrates from multigrain pasta with lean protein from chicken to support sustained energy and heart health. It is a low-sodium, fiber-rich meal designed to fit perfectly into a Mediterranean or diabetic-friendly diet.
Yes, especially when you choose a multigrain or whole-wheat version. These varieties provide more fiber and nutrients than traditional white pasta, which helps support healthy cholesterol levels.
Reheat leftovers on the stovetop or in the microwave with a small splash of water or low-sodium broth. This helps loosen the ricotta and pasta water sauce to restore its original creaminess.
While you can freeze it, the dairy-based ricotta sauce may change texture slightly upon thawing. For the best experience, store it in an airtight container in the fridge for up to four days.
These healthy takes on classic Italian-inspired recipes are packed with lean protein and whole-grain goodness.
These veggie-packed pasta salads cook up in just 30 minutes and are perfect for meal prep or your next healthy potluck gathering.
Recipe yields 4 servings
Make the pasta according to package instructions, cooking until al dente. Reserve about 1 cup pasta water; drain pasta and return to pot.
In a skillet, heat the oil over medium-high heat. Add the onion and sauté for about 2 minutes, or until it is softened. Add the garlic and bell pepper and sauté for 1 to 2 minutes.
Add the chicken, mozzarella, parsley, Parmesan, ricotta and black pepper to taste. Toss to combine. Add the peas. Add the cooked pasta and about 3/4 cup of the reserved pasta water to create a sauce. Add additional 1/4 cup of remaining pasta water, if needed. Sprinkle with additional Parmesan.
If you prefer a deeper flavor, you can air-fry the diced bell peppers and onions at 380°F for 6–8 minutes until slightly charred before adding them to the pasta. This adds a roasted sweetness without requiring extra oil.
You can substitute cubed firm tofu or a can of rinsed chickpeas for a vegetarian-friendly, high-protein alternative.
If you don't have bow-ties, any short multigrain pasta like penne or rotini will work just as well.
For a more tangy profile, low-fat Greek yogurt can be used, though it should be added off the heat to prevent curdling.
Stir in a handful of fresh baby spinach and two tablespoons of chopped sun-dried tomatoes during Step 3.
Add a pinch of red pepper flakes when sautéing the garlic for a subtle heat that complements the ricotta sauce.