Ingredients

For the chicken:

  • 1 lb boneless skinless chicken breast fillets
  • ½ tsp salt (or to taste)
  • 1 tsp smoked paprika powder
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 tsp black pepper
  • 2 tbsp extra virgin olive oil

For the sauce:

  • 1 cup unsweetened oat milk (or unsweetened almond milk)
  • 1 cup low-fat Greek yogurt (plain, for creaminess & protein)
  • 1 tbsp olive oil (or butter)
  • 1 small shallot or onion, finely diced
  • 8 cloves garlic, finely chopped
  • 1 red bell pepper, diced
  • ½ tsp salt (or to taste)
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp black pepper
  • ½ tsp Italian seasoning
  • ½ tsp chili flakes (optional)
  • ¼ cup freshly grated Parmesan cheese
  • 1 cup pasta water (reserved)
  • 2 cups fresh spinach
  • 1 cup cherry tomatoes, halved
  • 1 tbsp tomato paste
  • 1 tbsp sun-dried tomatoes (in oil, drained & blotted)

To assemble:

  • 8 oz whole wheat rigatoni or chickpea/lentil pasta
  • Extra Parmesan (optional) & fresh parsley for garnish

Method

  1. Cook the pasta
    • Boil pasta according to package instructions, reserve 1 cup pasta water, and set aside.
  2. Cook the chicken
    • Season chicken with salt, pepper, garlic powder, smoked paprika, Italian seasoning, and olive oil.
    • Heat a nonstick pan on medium. Cook chicken 5–6 minutes per side until cooked through, about 12-15 minutes total (internal temp 165°F). Set aside.
  3. Make the sauce
    • In another pan, heat olive oil on medium. Sauté shallots and garlic until fragrant (about 1 min).
    • Add cherry tomatoes and bell pepper and cook until softened.
    • Stir in tomato paste, spices, and sun-dried tomatoes.
    • Reduce heat to low, add oat milk and Greek yogurt, whisk until smooth and warmed through (do not boil yogurt).
    • Stir in Parmesan cheese and add pasta water to loosen if needed.
  4. Add veggies & pasta
    • Add spinach and cook until just wilted.
    • Slice cooked chicken and add to sauce along with cooked pasta. Toss to combine.
  5. Serve
    • Garnish with parsley and a sprinkle of Parmesan (optional). Serve warm.

Why This Version is Healthier

  • Lower saturated fat → Heavy cream is swapped with oat milk + Greek yogurt, keeping it creamy but cutting fat.
  • More veggies → Double the spinach and bell peppers for vitamins, minerals, and fiber.
  • Whole-grain or legume pasta → Adds more fiber and protein for blood sugar stability.
  • Less cheese → Still flavorful but with fewer calories.
  • Olive oil instead of butter → Heart-healthy fats instead of saturated fats.