There are pastas, and then there are PASTAS. This Cheesy Chicken & Sun-Dried Tomato Pasta doesn’t just show up to the meal prep game—it drops in like a flavor nuke. We’re talking juicy seared chicken, sun-dried tomatoes bursting with umami, and a thick, creamy mozzarella sauce that coats every bite of pasta like a warm hug from Nonna. Except Nonna lifts and cares deeply about protein-to-carb ratios.
Clocking in at nearly 1,000 calories and over 70g of protein per serving, this one’s not shy. It’s a full-send meal for those who aren’t afraid to eat like they mean it. The mozzarella and cream create a dreamy base, while the red pepper flakes bring a low-key kick that keeps things interesting. And let’s be honest: anything with sun-dried tomatoes instantly feels gourmet—even if you’re eating it out of a Tupperware in your car between meetings.
So if you’ve been stuck in the chicken-broccoli-rice struggle loop, this is your jailbreak. It’s indulgent, bold, and downright comforting—exactly the kind of meal prep that reminds you why you started cooking in the first place. Don’t be surprised if this one becomes your go-to when you want to impress someone—or just treat yourself like the high-protein royalty you are. You earned it.
Cheesy Chicken & Sun-Dried Tomato Pasta
Equipment
Ingredients
For the Chicken:
- 2 lbs raw chicken breast cubed into ½-inch pieces
- ½ tsp salt
- ½ tbsp paprika
- 1 tsp black pepper
- 2 tbsp olive oil
For the Sauce:
- 1 tbsp olive oil
- 6 cloves garlic minced
- 6 oz sun-dried tomatoes drained from oil
- 1 cup heavy cream
- 2 cups shredded mozzarella cheese
- 1 tbsp fresh basil finely chopped
- ½ tbsp red pepper flakes optional, for spice
- ½ tsp salt to taste
- ½ tsp black pepper
For the Pasta:
- 8 oz penne pasta or pasta of choice
- ¼ cup Reserved pasta water optional, for thinning the sauce
Instructions
- Dice the chicken into ½-inch cubes. Season with salt, paprika, and black pepper.2 lbs raw chicken breast, ½ tsp salt, ½ tbsp paprika, 1 tsp black pepper
- Bring a large pot of salted water to a boil and cook the pasta according to package instructions. Reserve about ¼ cup of pasta water, then drain the pasta and set it aside.8 oz penne pasta
- Heat a large skillet over medium-high heat and add olive oil. Sear the chicken cubes for 2–3 minutes per side until cooked through. Avoid crowding the skillet—work in batches if necessary, adding more olive oil as needed.2 tbsp olive oil
- Remove the cooked chicken from the skillet to a plate & cover the mixture.
- Mince the garlic and finely chop the fresh basil. Drain the sun-dried tomatoes from their oil.
- In the same skillet that you cooked the chicken in, add the garlic and sun-dried tomatoes. Sauté for 1–2 minutes until the garlic is fragrant.1 tbsp olive oil, 6 cloves garlic, 6 oz sun-dried tomatoes
- Remove garlic & sun dried tomatoes from skillet to a plate & cover the mixture.
- In the now-empty skillet, add the heavy cream and shredded mozzarella. Bring to a gentle boil, then reduce to a simmer, stirring constantly until the cheese is fully melted and the sauce is creamy.1 cup heavy cream, 2 cups shredded mozzarella cheese
- Stir in fresh basil, red pepper flakes (optional), and additional salt and pepper to taste. Take this as an opportunity to express your creativity & make a banger pasta sauce that fits your specific tastes.1 tbsp fresh basil, ½ tbsp red pepper flakes, ½ tsp salt, ½ tsp black pepper
- Return the sun-dried tomatoes, garlic, and cooked chicken to the skillet with the sauce. Stir to combine.
- Add the cooked pasta to the skillet and toss everything together until well coated. If the sauce is too thick, add reserved pasta water a little at a time until it reaches your desired consistency.¼ cup Reserved pasta water
- Divide the pasta into meal prep containers or serve immediately. Enjoy your creamy, protein-packed pasta masterpiece!
Nutrition
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Why You’ll Love This Cheesy Chicken & Sun-Dried Tomato Pasta
Brace yourself. This isn’t just another pasta dish—it’s a full-blown flavor bomb disguised as meal prep. You get juicy pan-seared chicken, rich and creamy mozzarella sauce, sweet & tangy sun-dried tomatoes, and just enough kick from red pepper flakes to keep things interesting.
The sauce is luscious without being overly heavy, thanks to the balance of garlic, herbs, and a splash of reserved pasta water to keep things smooth. Fresh basil adds that perfect herbal lift, while the combination of paprika, black pepper, and salty cheese creates a crave-worthy bite from start to finish.
And can we talk about the macros? With 71g of protein per serving, this recipe delivers big on gains without sacrificing flavor. It’s indulgent without the crash, satisfying without being greasy, and holds up like a champ in the fridge. If you’ve been sleeping on sun-dried tomatoes, this is your wake-up call.
Ingredient Substitutions & Customizations
- Swap the protein – Try shrimp or turkey for a twist. Just season accordingly and watch the cook time.
- Lighten it up – Use half & half instead of cream for a slightly leaner version.
- Go gluten-free – Swap in your favorite GF pasta brand. Banza chickpea pasta also boosts protein.
- Add greens – Spinach, arugula, or kale wilt beautifully into the sauce.
- Spice it up – Double the red pepper flakes or add a splash of hot sauce to turn up the heat.
Expert Tips for Perfect Cheesy Chicken Pasta
- Sear in batches – Don’t overcrowd the pan. Searing the chicken properly gives you golden edges and juicy insides.
- Reserve pasta water – It’s liquid gold. Add it to the sauce gradually for the perfect consistency.
- Grate your own cheese – Pre-shredded stuff can get clumpy. Fresh melt = chef’s kiss.
- Sun-dried tomato hack – If they’re too leathery, soak them in warm water for 10 minutes before sauteing.
- Balance the salt – Sun-dried tomatoes and mozzarella are salty—taste the sauce before adding more.
Serving Suggestions & Storage Tips
- Fridge: Store in airtight meal prep containers for up to 4 days.
- Freezer: You can freeze it, but the sauce might separate. Not ideal for this one.
- Reheat: Microwave with a splash of water or milk to keep the sauce silky.
- Elevate it: Garnish with fresh basil, cracked black pepper, or chili flakes post-reheat.
Optional Garnishes
- Fresh chopped basil or parsley
- Extra sun-dried tomatoes
- Parmesan cheese or nutritional yeast
- Red pepper flakes
FAQs
Can I use rotisserie chicken?
Totally. Just skip the searing step and add it in when you build the sauce. It’s a great shortcut when you’re in a rush.
What pasta works best?
Penne is the go-to, but honestly, anything with ridges (rigatoni, fusilli) holds the sauce well. Avoid super delicate noodles like angel hair.
Is it okay to swap cream for milk?
You can, but it won’t be as rich. Half & half is a better substitute if you’re trying to cut fat without losing the texture.
Can I meal prep this for the full week?
Yup! Just store it properly and freshen it up with a splash of liquid and new garnishes when you reheat.
Can I add veggies?
Yes, and you should. Try tossing in spinach, mushrooms, or even roasted zucchini. They blend into the sauce and up the nutrition.
More High-Protein Chicken Recipes You’ll Love
- Fettuccini Chicken Alfredo – Creamy, cheesy, and weeknight-perfect.
- Garlic Parmesan Chicken & Potatoes – Comfort food meets meal prep goals.
- Brennan’s Chipotle Bowl – Customizable, high-protein, and chipotle-inspired fire.
- Double-Dipped Teriyaki Chicken – Sticky, sweet, and reheats like a dream.
- Swedish Meatballs with Mashed Potatoes – Comfort classic with a macro twist.
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