When you want a delicious, high-protein, and low-calorie meal, you simply can’t go wrong with chicken.
It’s tasty, packed with protein (~6 grams of protein per ounce!), and lends itself to endless variations, ranging from sweet and sour to salty and savory.
Chicken is also extremely easy to make. So much so that I would say that with a little practice, it’s almost impossible to screw up!
It goes well in any number of healthy pasta recipes, which are one of my favorite food indulgences. You get a ton of taste that is actually pretty easy to fit into any type of meal plan (you generally have more room for carbs than fats).
I also love how versatile chicken pasta dishes are. While you can’t go wrong with staples like bolognese, pesto, and vodka sauce dishes, you can get quite creative with different cuts of chicken and a few new condiments, veggies, and spices.
So, if you aren’t sure where to start, then I’d recommend the Chicken Pot Pie Skillet Pasta–it’s simple and extremely satisfying. If you want to try something totally new, make the Lightened Up Buffalo Chicken Pasta. And if you want to make a lighter version of a classic pasta dish, try the Crockpot Chicken Alfredo Pasta with Broccoli.
Enjoy!
Rather than heat up a skillet of frozen pasta, make your own one-pan meal. This cheesy chicken ziti comes together in under a half hour – and that includes the time needed to prep.
Everything is cooked in a single skillet, starting with the onions and chicken. Once those are browned, add the pasta and liquid, put on the lid, and simmer on low to finish. Stir in the cheese, and serve.
611
Calories53 g
Protein36 g
Carbs28 g
Fat1 lb. boneless skinless chicken breast, cut into 1” pieces
Salt and freshly ground black pepper to taste
2 Tbsp. extra-virgin olive oil
1/2 cup diced yellow onion
1 Tbsp. minced garlic
2 1/2 cups (about 10 oz.) dry penne pasta
2 cups chicken broth
1/4 cup water
3 heaping cups baby kale
4 oz. cream cheese
1/2 cup (about 2 oz.) shredded mozzarella
1/4 cup (about 1 oz.) grated Parmesan
Zest and juice of 1 lemon
Get the RecipeWhen you’re craving comfort food, but don’t have time to make your favorites from scratch, try infusing those flavors into some pasta.
To make chicken pot pie pasta, you can use the same tasty ingredients you’d put in the filling: veggies, corn, and even bacon. But because there’s no pastry dough, just simple pasta, this recipe is easier to make and lower in fat.
419
Calories29 g
Protein45 g
Carbs13 g
Fat2 lbs. boneless skinless chicken breast, cut into bite-sized pieces
Salt and freshly ground black pepper to taste
1 Tbsp. extra-virgin olive oil
3 slices bacon, chopped
8 oz. (about 2 cups) dry wide egg noodles
1 bag (12 oz.) frozen vegetable mix, thawed
1/2 cup frozen sweet corn
2 cups whole milk
2 Tbsp. cornstarch
1 Tbsp. Ranch seasoning mix (optional)
1 tsp. Italian seasoning
Get the RecipeChicken and pasta are a staple meal that can be enjoyed year-round. In the summer, you don’t even have to heat it up, especially if you grab a rotisserie chicken from the store.
It’s easy to turn shredded chicken into a delicious pasta salad. To reduce the fat, make a lighter dressing by replacing half the olive oil with Greek yogurt, or make it with an oil-free dressing like balsamic with fat-free yogurt as the base.
503
Calories18 g
Protein36 g
Carbs34 g
FatSalad:
1 heaping cup (about 4 oz.) miniature penne pasta
1 cup cooked shredded chicken (leftover or rotisserie)
4 oz. baby spinach, stems removed
1 cup cherry tomatoes, halved
1/3 cup crumbled feta cheese
1/3 cup slivered almonds, toasted
Dressing:
Zest and juice of 1 large orange
Zest and juice of 1 large lemon
3 Tbsp. pure honey
2 tsp. Dijon mustard
1/3 tsp. salt
1/2 cup extra-virgin olive oil
Freshly ground black pepper
Chopped fresh parsley
Get the RecipeNo time to make marinara from scratch? Opt for a creamy pesto instead. It comes together in just a few minutes using a food processor.
To make it even healthier, Greek yogurt helps reduce the olive oil and Parmesan cheese. No matter how you prefer to make homemade pesto, this creamy chicken pasta recipe will be ready to eat in a half hour.
458
Calories25 g
Protein51 g
Carbs18 g
Fat12 oz. dry spaghetti
3 cups fresh basil
2 Tbsp. toasted pine nuts
1 clove garlic
1/2 cup nonfat plain Greek yogurt
2 Tbsp. (about 0.5 oz.) grated Parmesan
3 Tbsp. extra-virgin olive oil, divided
1 Tbsp. lemon juice
2 small boneless skinless chicken breasts (about 8 oz.)
Salt and freshly ground black pepper to taste
3 dashes cayenne pepper
Lemon wedges to serve
Get the RecipeYou can enjoy the flavor of Buffalo chicken – and skip the grease of eating fried wings.
This bowl of spaghetti skips the marinara in favor of a creamy, dairy-free Buffalo chicken sauce. The result is a healthy chicken pasta recipe that’s loaded with protein, without overloading on carbs and fat.
439
Calories32 g
Protein44 g
Carbs15 g
Fat6 oz. pasta (about 1 1/2 cups)
1 Tbsp. extra-virgin olive oil
8 oz. cooked shredded chicken breast
1/4 cup dairy-free cream cheese
1/2 cup diced onion
2 cloves garlic, minced
1/3 cup Buffalo sauce
1/4 cup chicken broth (or vegetable broth)
Freshly ground black pepper to taste
Green onion, sliced for garnish
Get the RecipeLove fresh tomatoes and basil? Take it beyond caprese salad and crusty bruschetta.
This Italian chicken pasta dinner uses cherry tomatoes instead of marinara sauce, and it includes other nutritious ingredients like fresh spinach, basil, and chicken breast.
To keep it lean, bake the chicken instead of pan-frying it. That way you can use less oil without sacrificing flavor.
744
Calories48 g
Protein93 g
Carbs21 g
Fat8 oz. whole-grain pasta
3 Tbsp. extra-virgin olive oil, divided
1 1/4 lbs. boneless skinless chicken breast, cubed 1/2”
1/2 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
2 pints cherry tomatoes, halved
3 cloves garlic, minced
3 Tbsp. balsamic vinegar
2 cups fresh spinach, roughly chopped
1/4 cup fresh basil leaves, tightly packed, sliced into thin strips
1 cup (about 4 oz.) fresh mozzarella, cut into cubes
Get the RecipeServing a well-balanced pasta dinner only requires one pot. And it’s not for boiling water.
Start by searing the chicken, and then set it aside while you make the creamy mushroom sauce. After it comes together, which takes about 10 minutes, add the pasta to the simmering sauce to cook. Stir in the Parmesan cheese, slice the chicken, and serve.
437
Calories33 g
Protein38 g
Carbs17 g
Fat4 boneless skinless chicken thighs (about 4 oz. each)
1 tsp. dried basil
Salt and freshly ground black pepper to taste
1 Tbsp. extra-virgin olive oil, divided
1 yellow onion, chopped
4 cloves garlic, minced
1/3 cup dry white wine
8 oz. cremini mushrooms, sliced
1 quart chicken broth
1 can (about 12 oz.) evaporated milk
1/3 cup low-fat milk
Salt and freshly ground black pepper to taste
10 oz. (about 4 cups) dry penne pasta
1 cup (about 4 oz.) freshly grated Parmesan
Handful of fresh parsley, chopped
Get the RecipeThis hearty pasta dinner can be prepared in a Crock Pot, so it’s quick to start before you leave home for the day. Put chicken in the slow cooker with broth, and head out the door.
Finishing dinner will be even easier by prepping it the night before. Chop the broccoli, measure out the seasonings, and grate your Parmesan cheese. Then when you get home, add the rest of the ingredients in there, and the Crock Pot will do the rest.
536
Calories43 g
Protein52 g
Carbs18 g
Fat1 lb. boneless skinless chicken breasts
2 3/4 cups chicken broth, divided
1 tsp. minced garlic
1/2 tsp. lemon pepper seasoning
1/2 tsp. freshly ground black pepper
1 jar (14.5 oz.) creamy alfredo sauce
2 cups dry rigatoni pasta
1 Tbsp. cornstarch + 1 Tbsp. water
1 1/2 cups chopped broccoli
1/4 cup (about 1 oz.) freshly grated Parmesan
Salt to taste
Pinch of red pepper flakes
Handful of chopped fresh parsley
Get the RecipeSince the main flavors of classic cordon bleu are butter, ham, and cheese, it seems like it has to be high in fat. Luckily this pasta recipe for chicken cordon bleu keeps it lean, yet still hits all the right notes for a comforting dinner.
The best part of this comforting chicken pasta dinner is that it’s mostly protein with only 10 grams of fat.
336
Calories31 g
Protein31 g
Carbs10 g
Fat8 oz. dry whole-wheat penne
4 Tbsp. light butter, divided
3 Tbsp. flour
2 cups skim milk
3/4 tsp. salt
8 reduced-fat Swiss cheese slices, torn into strips
1/3 cup fat-free sour cream
2 cups cooked chicken breast, chopped or shredded
6 oz. lean cooked ham, diced
1/4 cup seasoned bread crumbs
1/4 cup (about 1 oz.) grated Parmesan
Get the RecipeHad enough veggie pasta, and missing the real thing? You don’t have to choose between zucchini pasta and enjoying regular whole-wheat varieties.
This healthy chicken pasta recipe serves up both for a lower-carb bowl of penne that’s boosted with extra vitamins and minerals from the vegetables.
316
Calories20 g
Protein36 g
Carbs13 g
Fat8 oz. whole-wheat penne pasta
1 Tbsp. butter
2/3 cup white whole-wheat flour (or all-purpose)
3 cups chicken broth
1 cup 1% milk
1 tsp. salt
2 tsp. chopped fresh thyme (or 1/2 tsp. dried)
1 1/2 cups (about 9 oz.) cooked diced chicken
1 zucchini, diced very small
1 1/2 cup corn kernels (fresh or frozen)
1 1/2 cups (about 6 oz.) shredded mozzarella, divided
1/4 cup (about 1 oz.) grated Parmesan
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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