Chicken and Broccoli Pasta Bake

This Chicken and Broccoli Pasta Bake is the perfect high-protein, low-calorie comfort food. Packed with lean chicken, nutrient-rich broccoli, and whole wheat pasta, it’s a wholesome meal ideal for dinner or meal prep. Whether you’re focusing on fitness or simply looking for a healthier pasta bake, this recipe strikes the perfect balance between taste and nutrition.

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients and Calories of Chicken and Broccoli Pasta Bake

1. Cooked Chicken Breast (2 cups / ~250g)
   • Calories: ~330
   • Protein: ~62g
   • Fat: ~7.5g
   • Carbohydrates: ~0g
   • Fiber: ~0g
2. Broccoli Florets (2 cups / ~150g)
   • Calories: ~50
   • Protein: ~4g
   • Fat: ~0.5g
   • Carbohydrates: ~10g
   • Fiber: ~4g
3. Whole Wheat Pasta (1 1/2 cups cooked / ~150g)
   • Calories: ~250
   • Protein: ~10g
   • Fat: ~1g
   • Carbohydrates: ~52g
   • Fiber: ~6g
4. Low-Fat Cheddar Cheese (1 cup / ~113g)
   • Calories: ~180
   • Protein: ~14g
   • Fat: ~10g
   • Carbohydrates: ~2g
   • Fiber: ~0g
5. Low-Fat Greek Yogurt (1/2 cup / ~120g)
   • Calories: ~60
   • Protein: ~6g
   • Fat: ~1.5g
   • Carbohydrates: ~3.5g
   • Fiber: ~0g
6. Unsweetened Almond Milk (1/4 cup / ~60ml)
   • Calories: ~7
   • Protein: ~0.3g
   • Fat: ~0.6g
   • Carbohydrates: ~0.3g
   • Fiber: ~0g
7. Olive Oil (1 tablespoon)
   • Calories: ~120
   • Protein: ~0g
   • Fat: ~14g
   • Carbohydrates: ~0g
   • Fiber: ~0g
8. Onion (1 small / ~70g)
   • Calories: ~30
   • Protein: ~1g
   • Fat: ~0g
   • Carbohydrates: ~7g
   • Fiber: ~1.5g
9. Garlic (2 cloves / ~6g)
   • Calories: ~10
   • Protein: ~0.5g
   • Fat: ~0g
   • Carbohydrates: ~2g
   • Fiber: ~0.2g
10. Salt and Pepper (Negligible calories)
11. Optional: Red Pepper Flakes (1 teaspoon)
    • Calories: ~5
    • Protein: ~0.2g
    • Fat: ~0.3g
    • Carbohydrates: ~1g
    • Fiber: ~0.6g

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Total Calories for the Entire Dish Chicken and Broccoli Pasta Bake

• Calories: ~1,042 calories
• Protein: ~97g
• Fat: ~35g
• Carbohydrates: ~87.8g
• Fiber: ~11.3g

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Calories Per Serving

Assuming the dish serves 4:

• Calories per serving: ~260 calories
• Protein per serving: ~24g
• Fat per serving: ~8.75g
• Carbohydrates per serving: ~22g
• Fiber per serving: ~2.8g

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Step-by-Step Instructions

1. Cook the Pasta and Broccoli:
   • Cook the whole wheat pasta according to the package instructions. In the last 2 minutes of cooking, add the broccoli florets to the pot. Drain and set aside.
2. Prepare the Sauce:
   • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
   • Add the finely chopped onion and minced garlic. Sauté until translucent and fragrant.
   • Lower the heat and stir in the Greek yogurt, unsweetened almond milk, and half of the shredded cheddar cheese.
   • Season with salt, pepper, and optional red pepper flakes for a bit of heat.
3. Combine the Ingredients:
   • Preheat your oven to 375°F (190°C).
   • In a large mixing bowl, combine the cooked pasta, broccoli, shredded chicken, and the prepared sauce. Toss until well combined.
4. Assemble and Bake:
   • Transfer the mixture into a baking dish.
   • Sprinkle the remaining shredded cheddar cheese evenly on top.
   • Bake for 15–20 minutes or until the top is golden and bubbly.
5. Serve and Enjoy:
   • Let the dish cool for a few minutes before serving.
   • Garnish with freshly chopped parsley or additional red pepper flakes if desired.

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Why You’ll Love This Recipe

• Healthy Alternative: A lighter version of the traditional pasta bake recipe, incorporating nutrient-rich ingredients.
• Quick and Easy: Perfect for weeknight dinners, taking less than 45 minutes to prepare and bake.
• Customizable: You can substitute veggies or cheese based on your preference.