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A pan of Healthy Tuscan Chicken Pasta set on a blue napkin.

Healthy Tuscan Chicken Pasta

Herbs and Flour
This Healthy Tuscan Chicken Pasta is made without cream for a lightened up, flavourful dinner! Creamy and decadent without all the guilt!
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Dinner
Cuisine Italian
Servings 4 servings
Calories 680 kcal


  • 200 g fettuccine pasta (or similar pasta)
  • 4 small chicken breasts
  • 3/4 teaspoon dried basil
  • 5 tablespoons olive oil divided
  • 3 tablespoons flour
  • 3 cups milk
  • 2 cups baby spinach
  • 1/4 cup basil chopped
  • 1/4 cup sun-dried tomatoes julienned
  • 1/2 cup Parmesan cheese
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste


  • Bring a large pot of water to a boil and cook pasta according to package directions.
  • Preheat oven to 375F. Season chicken breasts with salt, pepper and dried basil.
  • Heat 2 tablespoons of olive oil in an oven safe skillet over medium heat. Add the chicken breasts and cook for 3 minutes or until it begins to brown nicely. Flip and repeat on the other side.
  • Transfer the skillet into the oven and cook until the chicken is fully cooked, approximately 10-15 minutes (cook time will vary depending on the size of your chicken breasts).
  • While chicken is in the oven, heat 3 tablespoon of olive oil in a large skillet or pot. Add the flour and whisk to create a roux. Add the milk and stir until it thickens.
  • Add the Italian seasoning, spinach, basil, and sun-dried tomatoes. Simmer for a few minutes. Stir in Parmesan cheese. Drain the pasta and add it to the sauce. Add the chicken as well and simmer for a couple minutes.


Calories: 680kcalCarbohydrates: 54gProtein: 43gFat: 32gSaturated Fat: 9gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gTrans Fat: 1gCholesterol: 141mgSodium: 450mgPotassium: 1134mgFiber: 3gSugar: 13gVitamin A: 2015IUVitamin C: 9mgCalcium: 416mgIron: 3mg
Keyword chicken, creamy pasta, fettucine, pasta, spinach, sundried tomatoes
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