Key Takeaways
- $3.50 per serving — restaurant-quality at home prices
- 35 minutes total — 10 min prep, 25 min cook
- Lasts 5 days in the fridge
- Freezer-friendly — sauce reheats beautifully
- One-pan meal — protein, carbs, and veggies all in one dish
This creamy Tuscan chicken pasta is the kind of dish you’d pay $22 for at an Italian restaurant. If you’re new to meal prep, check out our beginner’s guide first — but honestly, this recipe is simple enough for anyone. Rich, garlicky cream sauce. Tender chicken. Sun-dried tomatoes that add that perfect tangy sweetness. Fresh spinach wilted right in.
And you can make five servings for about what you’d pay for ONE at a restaurant.
Let’s make it.
Nutrition Facts (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 520 | 26% |
| Protein | 38g | 76% |
| Carbohydrates | 48g | 16% |
| Fat | 18g | 28% |
| Fiber | 4g | 16% |
| Sodium | 680mg | 28% |
| Sugar | 6g | — |
*Based on a 2,000 calorie diet. Values are estimates based on USDA FoodData Central.
Ingredients
For the Chicken
| Ingredient | Amount | Cost |
|---|---|---|
| Chicken breast (boneless) | 1.5 lbs | $6.00 |
| Italian seasoning | 1 tsp | pantry |
| Salt & pepper | to taste | pantry |
| Olive oil | 2 tbsp | pantry |
For the Tuscan Sauce
| Ingredient | Amount | Cost |
|---|---|---|
| Heavy cream | 1 cup | $2.50 |
| Chicken broth | 1/2 cup | $0.50 |
| Garlic (minced) | 5 cloves | $0.40 |
| Sun-dried tomatoes | 1/2 cup | $2.00 |
| Parmesan cheese (grated) | 1/2 cup | $2.00 |
| Fresh spinach | 3 cups | $2.00 |
For the Pasta
| Ingredient | Amount | Cost |
|---|---|---|
| Penne pasta | 1 lb | $1.50 |
| Reserved pasta water | 1/2 cup | free |
Total Cost: ~$17.50 | Cost Per Serving: $3.50
Instructions
Step 1: Season and Cook the Chicken
Season chicken breasts with Italian seasoning, salt, and pepper on both sides.
Heat olive oil in a large skillet over medium-high heat. Add chicken and cook 6-7 minutes per side until golden brown and internal temp reaches 165°F.
Remove chicken and let it rest on a cutting board. Slice into strips once rested.
Step 2: Cook Your Pasta
While the chicken cooks, bring a large pot of salted water to boil. Cook penne according to package directions (usually 10-12 minutes).
Important: Reserve 1/2 cup of pasta water before draining. This starchy water is liquid gold for your sauce.
Step 3: Make the Tuscan Sauce
In the same skillet (don’t clean it — that fond is flavor!), add a splash more olive oil if needed.
Sauté minced garlic for 30 seconds until fragrant. Add sun-dried tomatoes and cook 1 minute.
Pour in heavy cream and chicken broth. Bring to a gentle simmer and let it reduce for 3-4 minutes.
Stir in parmesan cheese until melted and smooth. Season with salt and pepper to taste.
Step 4: Bring It All Together
Add spinach to the sauce and stir until wilted (about 2 minutes).
Add the cooked pasta and sliced chicken back to the pan. Toss everything together.
If the sauce is too thick, add a splash of that reserved pasta water until you reach your desired consistency.
Step 5: Portion for the Week
Let the pasta cool for 10 minutes before portioning.
Divide evenly into 5 meal prep containers. Top each with a little extra parmesan if desired.
Storage Instructions
| Storage Method | How Long | Reheating |
|---|---|---|
| Refrigerator | 5 days | Microwave 2-3 min, add splash of cream |
| Freezer | 3 months | Thaw overnight, reheat on stovetop |
Pro tip: The sauce thickens when cold. Add a tablespoon of cream or milk when reheating to restore that silky texture.
Budget Variations
Even Cheaper ($2.80/serving)
- Use chicken thighs instead of breast ($4.00 savings)
- Skip the sun-dried tomatoes, use diced regular tomatoes
- Use half-and-half instead of heavy cream
Make It Fancy ($4.50/serving)
- Add crispy pancetta or bacon
- Use fresh basil and oregano
- Add artichoke hearts with the spinach
- Top with toasted pine nuts
Make It Lighter (380 cal/serving)
- Use half-and-half instead of heavy cream
- Reduce parmesan to 1/4 cup
- Double the spinach
- Use whole wheat penne
Why This Works for Meal Prep
The sauce holds up: Unlike some cream sauces that break when reheated, this one stays creamy. The parmesan and starchy pasta water create an emulsion that’s stable.
The chicken stays tender: Slicing after resting and coating in sauce means it won’t dry out during storage.
The spinach adds nutrition: You’re getting protein, carbs, AND vegetables in every container. No sad desk lunches here.
It reheats in minutes: Pop it in the microwave, add a splash of liquid, and you’ve got a lunch that’ll make your coworkers jealous.
Common Questions
Can I use a different pasta shape? Absolutely. Rigatoni, farfalle, or even spaghetti work great. Just adjust cooking time per the package.
What if I don’t have sun-dried tomatoes? Roasted red peppers are a good substitute. Or skip them entirely — it’ll still be delicious.
Is this kid-friendly? Most kids love this! If yours are picky about “green stuff,” blend the spinach into the sauce.
Can I make this dairy-free? Use full-fat coconut cream instead of heavy cream and nutritional yeast instead of parmesan. Different but still tasty.
Final Thoughts
This creamy Tuscan chicken pasta is proof that meal prep doesn’t have to mean boring food. It’s rich, satisfying, and impressive enough to serve to guests — but easy enough for a weeknight.
At $3.50 per serving, you’re saving at least $15-18 compared to ordering this at a restaurant. Over a year of weekday lunches? That’s over $4,000 in savings.
Looking for more budget-friendly meal prep? Check out our $25 weekly meal prep plan or browse our 15 cheap recipes under $2.
Make it once. Eat like royalty all week.
Have questions about this recipe? Drop a comment below and I’ll help you out!