Creamy Baked Chicken Tetrazzini (Anti-Inflammatory Version)
Description:
Creamy Baked Chicken Tetrazzini is a comforting high-protein baked pasta casserole made with tender chicken, mushrooms, and a creamy garlic sauce. This anti-inflammatory recipe replaces heavy processed ingredients with healthier options like olive oil, garlic, mushrooms, turmeric, and whole-grain pasta, which may help reduce inflammation while still delivering rich flavor. The dish is finished with a golden parmesan crust for a satisfying healthy comfort food dinner.
🧾 Ingredients
For the Pasta
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12 oz whole-grain spaghetti or gluten-free pasta
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1 tsp sea salt (for boiling water)
For the Chicken
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2 cups cooked chicken breast, cubed
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1 tbsp extra-virgin olive oil
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½ tsp black pepper
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½ tsp turmeric (anti-inflammatory boost)
For the Creamy Anti-Inflammatory Sauce
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2 tbsp olive oil or grass-fed butter
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4 cloves garlic, minced
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1 small onion, finely chopped
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2 cups sliced mushrooms
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2 tbsp whole-wheat flour or almond flour
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2 cups unsweetened almond milk or organic milk
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½ cup chicken bone broth
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½ cup grated parmesan cheese
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1 tsp Italian seasoning
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½ tsp turmeric
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¼ tsp red pepper flakes (optional)
For the Topping
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½ cup whole-grain breadcrumbs or almond crumbs
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¼ cup grated parmesan cheese
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1 tbsp olive oil
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2 tbsp chopped parsley
👩🍳 Instructions
1. Cook the Pasta
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Bring a large pot of salted water to boil.
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Cook pasta until al dente according to package instructions.
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Drain and set aside.
2. Prepare the Chicken
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Heat olive oil in a skillet over medium heat.
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Add cubed chicken, pepper, and turmeric.
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Cook 3–4 minutes until lightly golden.
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Set aside.
3. Make the Creamy Sauce
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In the same pan, heat olive oil.
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Add onion and garlic; sauté for 2–3 minutes.
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Add mushrooms and cook until soft.
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Stir in flour and cook for 1 minute.
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Slowly whisk in almond milk and bone broth.
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Add parmesan, Italian seasoning, turmeric, and red pepper flakes.
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Simmer until sauce thickens.
4. Assemble the Tetrazzini
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Preheat oven to 375°F (190°C).
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Combine pasta, chicken, and sauce in a large bowl.
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Transfer mixture to a greased baking dish.
5. Add the Topping
Mix:
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breadcrumbs
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parmesan
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olive oil
Sprinkle evenly over the casserole.
6. Bake
Bake 20–25 minutes until the top is golden and bubbly.
Garnish with fresh parsley before serving.
🍽️ Serving Suggestions
This healthy baked pasta dinner pairs well with:
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🥗 Mediterranean cucumber salad
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🥦 roasted broccoli or asparagus
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🥬 garlic sautéed spinach
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🥖 whole-grain garlic bread
For a high-protein family dinner, serve alongside a fresh vegetable salad and lemon dressing.
🔄 Variations
1. Low-Carb Keto Version
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Replace pasta with zucchini noodles or spaghetti squash.
2. Dairy-Free Version
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Use nutritional yeast instead of parmesan.
3. High-Protein Meal Prep Version
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Add extra chicken or white beans.
4. Anti-Inflammatory Superfood Version
Add:
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spinach
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kale
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turmeric + ginger
5. Seafood Tetrazzini
Substitute chicken with shrimp or salmon.
❓ Related Questions
What is Chicken Tetrazzini?
Chicken Tetrazzini is a classic baked pasta casserole traditionally made with chicken, mushrooms, cream sauce, and cheese.
Can you make Chicken Tetrazzini ahead of time?
Yes. Assemble the casserole, cover, and refrigerate up to 24 hours before baking.
Can Chicken Tetrazzini be frozen?
Yes. Freeze before baking for up to 3 months.
How do you make tetrazzini healthier?
Use:
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whole-grain pasta
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olive oil instead of butter
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almond milk instead of heavy cream
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anti-inflammatory spices like turmeric.
🥗 Nutrition (Approx. Per Serving)
Serves: 6
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Calories: 420
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Protein: 32g
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Carbohydrates: 38g
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Fat: 16g
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Fiber: 5g
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Sodium: 480mg
This makes it a balanced high-protein healthy dinner recipe.
💡 Final Thoughts
This Creamy Baked Chicken Tetrazzini is the perfect combination of healthy comfort food, anti-inflammatory ingredients, and high-protein nutrition. It’s ideal for family dinners, meal prep recipes, and healthy casserole meals that feel indulgent without sacrificing wellness.
