Healthy One Pot Creamy Sundried Tomato and Spinach Pasta with Chicken That Feels Like Comfort Food
By a home cook, recipe developer, and lifelong comfort-food lover
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Comfort Food Cravings, the Clean-Eating Way
There are nights when I crave something undeniably creamy, cozy, and comforting—the kind of dinner that makes you want to curl up on the couch with a warm bowl in your hands. But as someone who cooks almost every day and values clean eating, I also want my meals to feel nourishing, balanced, and energizing.
That’s exactly how this one pot creamy sundried tomato and spinach pasta with chicken was born. I first tested this recipe on a busy weeknight after a long workday, using ingredients I already had in my pantry and fridge. One skillet, minimal prep, and no complicated steps—yet the result tasted like something you’d order at an Italian restaurant.
This dish proves that healthy comfort food doesn’t have to be boring or bland. It can be creamy without being heavy, indulgent without guilt, and easy enough for weeknight dinners when time and energy are limited.
Why This One-Pot Pasta Is a Clean-Eating Favorite
One-pot meals are a lifesaver, especially if you’re cooking multiple times a week. Everything cooks together in one skillet, which means fewer dishes, deeper flavor, and a more relaxed cooking experience.
From a nutritional standpoint, this recipe checks all the boxes:
- High protein from lean chicken breast
- Balanced carbs from pasta
- Greens from fresh spinach
- Healthy fats in moderation
The key is how the sauce is built. Instead of relying on heavy cream alone, I use a combination of milk, broth, and a touch of cream to keep things light but still satisfyingly creamy.
Italian-Inspired Flavors That Make It Cozy
Sun-dried tomatoes are one of my favorite ingredients to use when I want instant depth of flavor. They bring a slightly sweet, tangy richness that feels unmistakably Italian inspired.
Paired with garlic, onion, and a hint of Italian seasoning, the sauce becomes bold and comforting without being overpowering. Fresh spinach melts right into the pasta, adding color, nutrients, and balance to the richness.
This combination is exactly why this pasta feels so cozy—it’s familiar, warm, and deeply satisfying.
The Creamy Sauce (Without Feeling Heavy)
One of the most common questions I get as a food writer is how to make sauces creamy without going overboard. The trick is layering flavor and texture instead of relying on one ingredient.
In this recipe, the starch from the pasta thickens the sauce naturally as it cooks in the liquid. A small amount of cream at the end adds silkiness, while Parmesan brings savory depth.
The result? A creamy pasta that feels indulgent but still fits into a healthy, clean eating lifestyle.
Exact Ingredients & Measurements
Serves: 4
- 2 tablespoons olive oil
- 1 pound (450 g) boneless, skinless chicken breast, cut into bite-sized pieces
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 1/2 teaspoon paprika
- 1 small yellow onion, finely chopped (about 3/4 cup)
- 4 cloves garlic, minced
- 1/2 cup sun-dried tomatoes, sliced (oil-packed, drained)
- 3 cups low-sodium chicken broth
- 1 cup low-fat milk (2% recommended)
- 8 ounces (225 g) dry pasta (penne or rotini work best)
- 3 cups fresh baby spinach
- 1/3 cup heavy cream
- 1/2 cup freshly grated Parmesan cheese
- Optional: red pepper flakes, to taste
Step-by-Step: One Skillet, Easy & Quick
- Heat olive oil in a large skillet over medium heat.
- Add chicken, salt, pepper, Italian seasoning, and paprika. Cook for 5–6 minutes until lightly golden.
- Add chopped onion and cook for 2–3 minutes until softened.
- Stir in garlic and sun-dried tomatoes; cook for 30 seconds.
- Add chicken broth, milk, and dry pasta. Stir well.
- Bring to a gentle boil, then reduce heat and simmer for 12–15 minutes, stirring occasionally.
- Once pasta is tender, stir in spinach until wilted.
- Add cream and Parmesan; stir until sauce is smooth and creamy.
- Adjust seasoning and serve warm.
From start to finish, this dish takes about 30 minutes, making it ideal for quick and easy weeknight dinners.
Recommended Kitchen Tools I Personally Use
Halfway through developing this recipe, I realized how much the right tools matter. These are three Amazon products I genuinely recommend because I use them regularly in my own kitchen.
1. Large Non-Stick Deep Skillet with Lid
A deep skillet is essential for one-pot pasta recipes. It gives enough space for the pasta to cook evenly and prevents overflow.
Why I love it: Even heat distribution and easy cleanup.
CTA: Check it on Amazon if you want stress-free one-pot meals.
2. High-Quality Silicone Cooking Spoon
Stirring pasta frequently is important, and a silicone spoon prevents scratching your skillet while mixing evenly.
Why I love it: Gentle on cookware and perfect for creamy sauces.
CTA: Add this to your kitchen essentials on Amazon.
3. Microplane Grater for Parmesan
Freshly grated Parmesan melts better and tastes richer than pre-shredded cheese.
Why I love it: Ultra-fine cheese that blends perfectly into sauces.
CTA: Grab one on Amazon to upgrade your pasta nights.
Why This Pasta Truly Feels Like Comfort Food
Comfort food is about more than taste—it’s about how a meal makes you feel. This dish delivers warmth, richness, and satisfaction while still aligning with healthy eating habits.
The tender chicken, creamy sauce, and soft pasta create a texture combination that’s deeply comforting. It’s the kind of meal you look forward to all day.
Easy Variations & Clean Swaps
- Swap chicken for shrimp or chickpeas
- Use whole wheat or protein pasta
- Make it dairy-light by reducing cream
Serving & Meal Prep Tips
This pasta pairs well with a simple green salad or roasted vegetables. Leftovers store well in the fridge for up to 3 days and reheat beautifully with a splash of milk.
Final Thoughts
This one pot creamy sundried tomato and spinach pasta with chicken has become a regular in my kitchen—not just because it’s easy, but because it truly delivers on flavor, comfort, and nutrition.
If you’re looking for a cozy, Italian inspired, high protein dinner that fits into your clean-eating routine, this recipe deserves a spot on your table.
Save it, cook it, and enjoy every creamy bite.
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