Creamy Sun-Dried Tomato Pasta with Chicken
- Duration: 10 min prep + 10 min cooking
- Profile: Creamy, tangy, and savory
- Best for: A simple Tuesday evening meal
Sun-Dried Tomato Pasta
Creamy pastas often turn into a heavy, greasy mess that leaves you feeling sluggish. Most recipes rely on cups of heavy cream to hide mediocre flavors, resulting in a sauce that feels more like a weight than a topping.
The fix is swapping the heavy cream for Greek yogurt and a splash of starchy pasta water. This creates a silky texture that clings to the noodles without the excess fat.
Making sun-dried tomato pasta a regular part of your rotation is easy because it uses concentrated flavors. The tomatoes provide an umami punch that makes a 20-minute meal taste like it simmered for hours.
Why the Sauce Works
- Pasta Water: The starch in the reserved water acts as a bridge, helping the yogurt and cheese bind to the noodles.
- Low Heat: Adding the yogurt off the boil over low heat helps keep the dairy from breaking, keeping the sauce smooth.
Quick Recipe Specs
This meal serves 4 people. It takes 10 minutes of prep and 10 minutes of active cooking. The total time from starting the water to plating is 20 minutes.
Gathering Your Essentials
- 12 oz (340g) whole grain penne
- 1 lb (450g) boneless skinless chicken breast, cut into 1-inch bite-sized pieces
- 1 tbsp (15ml) olive oil
- 1/2 tsp (3g) salt
- 1/2 tsp (1g) black pepper
- 1/2 cup (80g) sun-dried tomatoes, drained and thinly sliced
- 3 cloves (15g) garlic, minced
- 1/2 tsp (1g) red pepper flakes
- 1/2 cup (120ml) low-sodium chicken broth
- 1/2 cup (120g) plain Greek yogurt
- 3 cups (90g) fresh baby spinach
- 1/4 cup (25g) grated Parmesan cheese
| Ingredient | Role | If You Don't Have It |
|---|---|---|
| Whole grain penne | Hearty base | Regular penne or rotini |
| Sun-dried tomatoes | Concentrated flavor | Roasted red peppers (approximation) |
| Greek yogurt | Creamy body | Sour cream or labneh |
| Chicken broth | Deglazing liquid | Vegetable broth or water |
12 oz (340g) whole grain penne 1 lb (450g) boneless skinless chicken breast, cut into 1-inch bite-sized pieces 1 tbsp (15ml) olive oil 1/2 tsp (3g) salt 1/2 tsp (1g) black pepper 1/2 cup (80g) sun-dried tomatoes, drained and thinly sliced Why this? Provides the deep, tart base flavor 3
Cloves (15g) garlic, minced 1/2 tsp (1g) red pepper flakes 1/2 cup (120ml) low-sodium chicken broth 1/2 cup (120g) plain Greek yogurt Why this? Adds protein and tang without heavy cream 3 cups (90g) fresh baby spinach 1/4 cup (25g) grated Parmesan cheese
| Original Ingredient | Substitute | Why It Works |
|---|---|---|
| Whole grain penne | Chickpea pasta | Similar texture. Note: Cook 1-2 mins less to avoid mushiness |
| Greek yogurt | Full-fat coconut yogurt | Similar tang. Note: Adds a slight coconut flavor |
| Chicken breast | Shrimp | Cooks faster. Note: Sauté for only 2-3 mins per side |
Essential Tools
You only need a large pot for the pasta and a wide skillet. A whisk or a fork works for smoothing the sauce.
How to Make It
1. The Pasta Foundation
Start by boiling a generous amount of salted water. Add the 12 oz (340g) whole grain penne and follow the package instructions to cook until al dente. Set aside 1/2 cup (120ml) of the starchy cooking liquid before draining the pasta. Note: This water is the key to a glossy sauce.
2. Searing the Protein
While the pasta is cooking, warm 1 tbsp (15ml) olive oil in a pan over medium-high heat. Toss in 1 lb (450g) chicken pieces, seasoning them with 1/2 tsp (3g) salt and 1/2 tsp (1g) black pepper.
Sauté for 5–7 minutes, stirring now and then, until the edges are golden brown and the chicken is cooked through to 165°F/74°C. Transfer the chicken to a plate.
3. Building the Flavor Base
Reduce the heat to medium in that same pan. Stir in 1/2 cup (80g) sliced sun-dried tomatoes and 3 cloves (15g) minced garlic. Cook for 1–2 minutes until the garlic is fragrant and the tomatoes soften. Mix in 1/2 tsp (1g) red pepper flakes.
4. The Emulsion Process
Pour in 1/2 cup (120ml) low-sodium chicken broth, stirring to deglaze the brown bits from the pan. Whisk in 1/2 cup (120g) room-temperature Greek yogurt and 1/4 cup (25g) grated Parmesan cheese, stirring continuously until the sauce is smooth and hot, without letting it boil.
5. The Final Toss
Put the seared chicken back into the pan along with 3 cups (90g) fresh baby spinach. Stir for 1 minute until the spinach is just wilted. Mix in the cooked pasta, tossing to ensure it's fully coated.
If the consistency is too thick, gradually stir in the reserved pasta water by the tablespoon until it reaches your preferred thickness.
Fixing Common Issues
Fixing Curdled Sauce
If the Greek yogurt separates, the pan was likely too hot. Remove it from the heat immediately. Whisk in a tablespoon of warm pasta water or a splash of milk to pull the sauce back together.
Handling Dry Pasta
If the noodles soak up the sauce too quickly, it usually means the pasta was overcooked or the pan was too hot during the final toss. Stir in more reserved pasta water until it looks glossy again.
Preventing Mushy Spinach
Spinach cooks in seconds. Only stir it in at the very end, just before adding the pasta. If you cook it too long, it releases water and loses its vibrant green color.
Best Ways to Serve
I like a squeeze of fresh lemon juice over the top to brighten the richness. A sprinkle of extra Parmesan or some toasted pine nuts adds a nice crunch. This goes well with a simple side of roasted zucchini or a crisp green salad.
Keeping It Fresh
Keep your sun-dried tomato pasta in an airtight glass container in the fridge for no more than 3 days.
To reheat, skip the high microwave setting to prevent the yogurt sauce from splitting. Instead, use a skillet over low heat, adding a tablespoon of water or milk to restore the creamy consistency, and heat until the food reaches 165°F/74°C throughout, checked with a food thermometer.
Freezing is not recommended, as the spinach and yogurt change texture once thawed.
Creative Swaps
Seafood Twist
Replace the chicken with scallops or shrimp. Sear them on high heat for about 2 minutes per side to give the meal a more elegant, date-night vibe.
Quickest Method
If you're short on time, start with this Alfredo sauce recipe and stir in the spinach and tomatoes right before serving.
Frequently Asked Questions
How do I make this sun-dried tomato pasta?
Boil penne, sear chicken, sauté garlic and tomatoes, then stir in broth, yogurt, and parmesan before tossing with spinach.
Tip: reserve some starchy pasta water to adjust the sauce thickness at the end.
Can I use spaghetti instead of penne?
Yes, any long or short pasta works well with this sauce.
Tip: use tongs when tossing long noodles to ensure every strand is coated.
Why is the sauce creamy without heavy cream?
Greek yogurt and grated Parmesan create a rich, silky texture while remaining lighter than traditional cream.
Tip: keep the heat medium when adding the yogurt to prevent the sauce from breaking.
Where should I store the leftovers?
Place the cooked pasta in a container with a tight lid and refrigerate.
Tip: stir in a splash of water or milk when reheating to regain the creaminess.
What sides complement this pasta?
Toasted garlic bread complements the tangy flavor of the yogurt sauce.
Tip: use sourdough for a crispier texture.
Sun-Dried Tomato Pasta in 20 Minutes
