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This healthy Instant Pot Tuscan Chicken Pasta will satisfy your craving without the calories! It's an easy healthy chicken recipe that your family will love, and you can cook it in your Instant Pot, slow cooker, or on the stove. 21 Day Fix Tuscan Chicken Pasta | Healthy Tuscan Chicken Pasta
Tuscan Chicken Pasta is a popular menu item at the Cheesecake Factory and Olive Garden. It’s a decadent pasta dish loaded with Italian flavors. My copycat recipe adds a healthy twist to this classic meal.
This healthy Tuscan Chicken Pasta has all the flavors of the restaurant version, without all the calories, sodium, and fat. I love making this recipe in one pot using my Instant Pot, but it can also be made in the Crock Pot or right on the stove.
This is one of my favorite healthy pasta recipes, and it’s great for meal prep because it keeps well in the fridge for the week and it freezes and reheats well.
Where’s the recipe?
To better serve all of my readers here at My Crazy Good Life, I’ve made a commitment to put a ton of helpful information in all of my posts. If you’d like to skip over the parts about freezing, swapping ingredients, and diet information, please simply scroll to the bottom of the page, where you will find the easy to print Tuscan Chicken Pasta recipe.
Ingredients:
- Sun-dried tomatoes: You can find these sweet gems in your produce section. They are usually in a bag or jar. Be sure and grab the kind that does not contain oil. If you have trouble finding them, you can substitute with fresh grape tomatoes. They work great, and still provide the sweetness.
- Italian Seasoning: This is a space saver for your pantry. A variety of basil, marjoram, oregano, rosemary, and thyme all combined in one bottle.
- Garlic: Did you know that in Northern Italian cooking they don’t use garlic, only in Southern and Tuscan cuisine.
- Chicken: Cut your chicken in 1 inch cubes or ½ inch thick strips to promote quick and even cooking.
- Chicken Broth: You can make your own or grab some from the store. If buying, make sure to get low sodium.
- Pasta: I use whole wheat noodles, but you can easily swap this for a gluten free noodle but be sure to reduce the cooking time (I use the rule of half the cooking time on the package minus 2 minutes). If using regular pasta, drain the extra water after
- Cottage Cheese: Be sure and grab 2% cottage cheese. It will help lower the saturated fat and calories without over-processing, like in the fat-free varieties.
- Greek Yogurt: Greek yogurt is a great source of protein, probiotics, and calcium. It works well as a substitute for sour cream and cream cheese in pasta dishes.
- Spinach: An excellent source of Vitamins A, C, and K, and full of fiber, calcium, and iron.
- Basil: Popular in cuisine worldwide for its sweet aromatic flavor. You can also use dried in this recipe, if you don’t have fresh handy. Just reduce the amount to 1 teaspoon.
- Parmesan Cheese: I love grabbing a wedge of fresh parmesan and grating it myself. The light nuttiness ties this recipe together perfectly.
Recipe Tips:
- You can substitute fresh, halved grape tomatoes in place of sun-dried tomatoes. Reduce your cooking liquid by ½ cup when using fresh tomatoes.
- While this recipe tastes best when followed exactly, you can add more Greek yogurt or more cottage cheese if you don’t have one of them.
- Cut your chicken in equal-bite sized pieces to make sure they are cooked evenly.
- You can reduce the carbs in this recipe by only using 1 ½ cups of dried pasta and 1 ½ cup of broth.
- Add more spinach and tomatoes to increase your vegetables per serving, or add a salad as a side dish.
- Add salt and pepper to your taste.
Come FIX with me! We’re starting our next round on September 1!
Instant Pot Instructions
- Set your Instant Pot to Sauté and lightly spray the pot with olive oil spray. Once your pot is hot add the sun-dried tomatoes, Italian seasoning, and garlic. Cook for about 30 seconds until fragrant.
- Add your cut chicken to the pot, and cook 2-3 minutes stirring often. This will prevent your chicken from clumping together while it’ s under pressure. Once your chicken is browned on all sides add your chicken broth.
- Add your pasta to the pot and stir well, ensuring that all noodles are below the liquid.
- Close and lock the lid and turn the pressure valve to sealing. Select Pressure Cook (high) and set the time for 3 minutes.
- While your chicken is cooking, blend the cottage cheese and Greek yogurt together until smooth, then set aside.
- When the cook time is complete, quick Release the pressure, and remove the lid. Stir. Drain any excess liquid from the pot.
- While your noodles are still hot stir in spinach, and basil. Once the leaves have wilted, stir in your blended cottage cheese, and grated parmesan. Serve immediately. Garnish with additional parmesan and fresh basil.
Crockpot Tuscan Chicken Pasta
- Spay a large skillet with cooking spray. Over medium/high heat, sauté the sun-dried tomatoes, Italian seasoning and garlic until fragrant.
- Next, add your cubed chicken and sauté until browned on all sides.
- Transfer chicken and tomatoes to your crockpot and top with chicken broth.
- Cook on high heat 2-3 hours or low heat 4-5 hours.
- Add your pasta during the last 30 minutes of cook time.
- Once pasta is cooked, drain extra liquid and add in spinach and basil, stir until wilted.
- Blend cottage cheese and Greek yogurt until smooth, stir into your noodles.
- Finally, add your parmesan cheese. Stir one last time and serve immediately with extra cheese and fresh basil, as desired.
Stovetop Instructions
- Spay a large skillet/pot with cooking spray. Over medium/high heat, sauté the sun-dried tomatoes, Italian seasoning and garlic until fragrant.
- Next, add your cubed chicken and sauté until browned on all sides.
- Add chicken broth and noodles to the pot.
- Once the broth begins to boil, reduce the heat to medium. Boil 12-15 minutes stirring often to avoid clumping.
- Once pasta is cooked, drain excess liquid. Add in the spinach and basil, stir until wilted.
- Blend cottage cheese and Greek yogurt until smooth, stir into your noodles.
- Finally, add your parmesan cheese. Stir one last time and serve immediately with extra cheese and fresh basil, as desired.
Healthy Eating Plans:
- 21 Day Fix: For the entire 21 Day Fix Tuscan Chicken pasta recipe: 2 ½ Green Containers, 10 Red Containers, 12 Yellow Containers, and 2 Blue Containers. I give you the count for the entire recipe so its easier to re-calculate the containers if you change something.
- For each 1 ½ cup serving: 1/3 Green Container, 1 2/3 Red Containers, 2 Yellow Containers, and 1/3 Blue Containers.
- 2B Mindset: I would eat this as a healthy lunch with extra vegetables.
- Weight Watchers: For weight watchers recipe and points information see this post: https://mycrazygoodlife.com/weight-watchers-tuscan-chicken-pasta/
Looking for more healthy Instant Pot recipes?
More Instant Pot Pasta Recipes:
Healthy Tuscan Chicken Pasta
This healthy Instant Pot Tuscan Chicken Pasta will satisfy your craving without the calories! It's an easy healthy chicken recipe that your family will love, and you can cook it in your Instant Pot, slow cooker, or on the stove. 21 Day Fix Tuscan Chicken Pasta | Healthy Tuscan Chicken Pasta
Servings: 6
Approximate Serving Size: 1 1/2 cups
Calories: 467kcal
Equipment
Instant Pot 6 qt
Sealing Rings
Kitchen Knife
Ingredients
- 1/2 cup sun-dried tomatoes sun dried with no oil or grape tomatoes, halved
- 1 tbsp Italian seasoning
- 1 tbsp garlic minced
- 2 lbs chicken breast (about 2 large breasts, diced into 1-inch cubes)
- 3 cups low sodium chicken broth low sodium
- 3 cups whole wheat pasta I used one 12 oz. box
- 3/4 cup cottage cheese 2%
- 3/4 cup plain Greek yogurt 2%
- 2 cups spinach baby
- 1/4 cup basil fresh, or 1 tsp dried basil
- 2/3 cup cheese parmesan
Instructions
Instant Pot Directions:
- Set your Instant Pot to Sauté and lightly spray the pot with cooking spray. Once your pot is hot add the sun-dried tomatoes, Italian seasoning, and garlic. Cook for about 30 seconds until fragrant.
- Add your cut chicken to the pot, and cook 2-3 minutes stirring often. This will prevent your chicken from clumping together while it’ s under pressure. Once your chicken is browned on all sides add your chicken broth.
- Add your pasta to the pot and stir well, ensuring that all noodles are below the liquid.
- Close and lock the lid and turn the pressure valve to sealing. Select Pressure Cook (high) and set the time for 3 minutes.
- While your chicken is cooking, blend the cottage cheese and Greek yogurt together until smooth, then set aside.
- When the cook time is complete, quick release the pressure, and remove the lid. Stir. Drain any excess liquid from the pot.
- While your noodles are still hot stir in spinach, and basil. Once the leaves have wilted, stir in your blended cottage cheese, and grated parmesan. Serve immediately. Garnish with additional parmesan and fresh basil.
Video
Notes
*For stovetop/crockpot directions, please see original post
Recipe Tips:
- You can substitute fresh, halved grape tomatoes in place of sun-dried tomatoes. Reduce your cooking liquid by ½ cup when using fresh tomatoes.
- If using crockpot or stovetop cooking method, start with 1 cup of water and slowly add more if needed to keep the recipe from becoming watery. *This amount will change if not using whole wheat pasta*
- If using gluten free pasta, reduce cook time to 2 minutes.
- While this recipe tastes best following exactly you, you can add more Greek yogurt or more cottage cheese if you don’t have one of them.
- Cut your chicken in equally sized pieces to make sure the are all cooked evenly. Large pieces of chicken may not cook long even.
- You can sub fresh basil for dried, just add 1 tsp with your tomatoes.
- You can reduce the carbs in this recipe but only using 1 ½ cups of dried pasta and 1 ½ cup of broth.
- Add more spinach and tomatoes to up your vegetables per serving.
- Add salt and pepper to your taste.
- 21 Day Fix: For the entire recipe: 2 ½ Green Containers, 10 Red Containers, 12 Yellow Containers, and 2 Blue Containers. For each 1 ½ cup serving: 1/3 Green Container, 1 2/3 Red Containers, 2 Yellow Containers, and 1/3 Blue Containers.
- 2B Mindset: I would eat this as a healthy lunch with extra vegetables.
- Weight Watchers: For weight watchers recipe and points information see this post: https://mycrazygoodlife.com/weight-watchers-tuscan-chicken-pasta/
Nutrition
Calories: 467kcal | Carbohydrates: 28g | Protein: 47g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 113mg | Sodium: 318mg | Potassium: 673mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1371IU | Vitamin C: 5mg | Calcium: 201mg | Iron: 3mg
Nutrition & Diet Information
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Looks awesome. I want to try this with Gluten Free pasta- you said to reduce cooking time by 2 minutes – does this apply to the Instant Pot recipe – meaning that after it comes to pressure – I should only do 1 minute of cooking before quick release?
Mary, for the most accurate cooking time, I’d take the cooking time on the package, divide it in half and then subtract 2 minutes. :) Remember, you can always add more cooking time but you can’t do anything once you overcook the pasta, so I’d err on the side of undercooked :)
I want to be sure I do this right! The pasta is added into the crockpot uncooked, correct? I want to be sure I don’t need to cook them first!
If you’re adding the pasta for the last 30 minutes, it goes in uncooked. You can cook it first if you’d like, and I’d add it right before serving at that point.
Made the stovetop version – SO good. Made with chickpea pasta for even more health benefits. The only thing is, the recipe says to only use 1 cup water on stovetop, but in my experience you do need 3. This is also just as great reheated, which I was worried about!
Thanks for your feedback on this, Jaimie! I love chickpea pasta too! <3
What would you recommend for the dairy free recipe substitutions?
I’ve made this before just leaving out the dairy and I love it. You could also use dairy free yogurt, but I struggle to find unflavored. I highly recommend leaving the dairy out and seeing how you like it!
Sounds great, I will try without the dairy! Thanks!
Hey! I don’t eat meat so I was curious if this would be good with smoked salmon, shrimp, or even without a protein added to it. Has anyone tried someting different?
If you do salmon or shrimp I’d add it cooked at the end:)
Hi Meagan,
I am vegetarian and whenever a recipe calls for chicken I use homemade seitan. This is sometimes known as wheat meat and there are lots of recipes on the web to make it. There’s also recipes to make it in the Instant Pot. I have done this several times with Becca’s recipes and never had a problem. 😊
Easy and delicious. Great recipe!
thank you
I’m on the fixate plan B how much can I have for a serving ?
Hi Shawn! The serving size is right in the printable recipe and under Healthy Eating Plans in the post– 1 1/2 cups :)
So I actually cook the pasta in the same pot that the chicken is still in right?
Yes :)
Could you use frozen spinach in place of fresh? That is what I have on hand.
You can! I’d microwave it first to avoid adding extra liquid to the recipe :)