This Mediterranean Chicken and Broccoli Pasta is the perfect balance of comfort and nutrition. Creamy without being heavy, packed with lean protein, and loaded with vibrant green broccoli, this dish is ideal for anyone looking for a healthy dinner recipe, easy weeknight meal, or high-protein pasta dish that doesn’t sacrifice flavor.
Inspired by the Mediterranean diet, this pasta combines tender pan-seared chicken breast, al dente penne pasta, and steamed broccoli, all tossed in a light garlic cream sauce with olive oil and herbs. It’s ready in under 30 minutes, making it a favorite for busy families, meal preppers, and fitness-focused eaters alike.
Whether you’re searching for quick dinner ideas, healthy chicken recipes, or comfort food with clean ingredients, this dish checks every box.
Ingredients (Serves 4)
For the Pasta
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12 oz penne pasta (whole wheat or regular)
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2 cups fresh broccoli florets
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2 tbsp extra virgin olive oil
For the Chicken
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2 large boneless, skinless chicken breasts (sliced)
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1 tsp garlic powder
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1 tsp Italian seasoning
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½ tsp paprika
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Salt and black pepper to taste
For the Creamy Mediterranean Sauce
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3 cloves garlic (minced)
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1 cup heavy cream or half-and-half
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½ cup freshly grated Parmesan cheese
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½ tsp dried oregano
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½ tsp crushed red pepper flakes (optional)
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¼ cup pasta cooking water (as needed)
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Fresh parsley for garnish
Step-by-Step Instructions
1. Cook the Pasta and Broccoli
Bring a large pot of salted water to a boil. Cook the penne pasta according to package instructions until al dente. During the last 2 minutes of cooking, add the broccoli florets to the same pot. Drain and reserve ¼ cup of pasta water.
2. Season and Cook the Chicken
Pat the chicken dry and season with garlic powder, Italian seasoning, paprika, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Cook the chicken for 4–5 minutes per side until golden brown and cooked through. Remove from the pan and set aside.
3. Make the Creamy Garlic Sauce
In the same skillet, reduce heat to medium and add minced garlic. Sauté for 30 seconds until fragrant. Pour in the cream and stir gently. Add Parmesan cheese, oregano, and red pepper flakes. Simmer for 2–3 minutes until slightly thickened.
4. Combine Everything
Return the cooked pasta, broccoli, and sliced chicken to the skillet. Toss gently to coat everything in the sauce. Add reserved pasta water as needed to loosen the sauce.
5. Garnish and Serve
Sprinkle with fresh parsley and extra Parmesan cheese. Serve immediately while hot.
Why This Recipe Works
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High-protein meal from lean chicken breast
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Mediterranean diet friendly using olive oil and herbs
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Balanced macros with carbs, protein, and healthy fats
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One-pan pasta sauce for easy cleanup
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Perfect for meal prep, family dinners, and fitness meals
Nutrition Highlights (Approximate Per Serving)
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Calories: 520
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Protein: 38g
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Carbohydrates: 42g
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Fat: 22g
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Fiber: 5g
This makes it an excellent option for weight management, muscle building, and clean eating meal plans.
Pro Tips & Variations
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Swap cream for Greek yogurt or cashew cream for a lighter version
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Add sun-dried tomatoes or olives for extra Mediterranean flavor
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Use gluten-free pasta for dietary needs
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Replace chicken with salmon or shrimp for variety
Frequently Asked Questions
Is Mediterranean chicken pasta healthy?
Yes! This dish is rich in lean protein, healthy fats from olive oil, and fiber-packed vegetables, making it ideal for a healthy lifestyle and Mediterranean diet plan.
Can I make this pasta for meal prep?
Absolutely. It stores well in the fridge for up to 4 days and reheats beautifully, making it a top choice for meal prep recipes.
What pasta is best for healthy eating?
Whole wheat or high-protein pasta works best for low-GI meals and blood sugar control.
Can I make this recipe dairy-free?
Yes. Use coconut cream or almond milk with nutritional yeast instead of Parmesan.
Is this good for weight loss?
With proper portions, this recipe fits well into weight loss meal plans due to its high protein and balanced macros.
