Protein Packed Sun-Dried Tomato And Spinach Pasta

A creamy, hearty pasta dish packed with vibrant sun-dried tomatoes, fresh spinach, and a generous helping of protein – this recipe is your weeknight dinner hero. It comes together quickly, is full of bold Mediterranean-inspired flavors, and offers the kind of comfort that makes everyone at the table smile. Whether you’re eating clean or just craving a satisfying meal, this pasta does it all.

Why You’ll Love This Recipe

It’s the ultimate blend of healthy and hearty. You get the rich tang of sun-dried tomatoes, the earthy bite of spinach, and a protein boost that makes this pasta both filling and energizing. It’s easy enough for a quick dinner, and fancy enough to serve guests.

Pure Comfort

This pasta feels like a hug in a bowl. The creamy sauce clings to every bite, sun-dried tomatoes bring a touch of sweetness and tartness, and the spinach adds freshness. It’s all brought together with perfectly cooked pasta and protein that doesn’t weigh you down.

Ingredients

For the Pasta

• 12 oz penne or rigatoni pasta
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 cup sun-dried tomatoes in oil, drained and chopped
• 4 cups fresh baby spinach
• 1 cup unsweetened almond milk (or dairy milk)
• ½ cup grated Parmesan cheese
• Salt and pepper, to taste

Protein Add-In Options

• 1 lb grilled chicken breast, sliced
• or 1 can white beans, drained and rinsed
• or 1 block extra firm tofu, cubed and sautéed

Optional Garnish

• Fresh basil
• Crushed red pepper flakes
• Extra grated cheese

What You Need

You’ll need a large pot for boiling pasta, a large skillet or sauté pan for the sauce, and a wooden spoon or spatula for stirring. A colander will come in handy for draining the pasta. Don’t forget a cutting board and knife for prep!

Time to Cook

From start to finish, this dish is ready in about 30 minutes. Boiling pasta while cooking the sauce is your multitasking superpower here.

Steps to Make It

1. Boil the Pasta
   Bring a large pot of salted water to a boil and cook the pasta according to package directions. Drain and set aside.
2. Sauté Garlic and Tomatoes
   In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute until fragrant. Stir in chopped sun-dried tomatoes and cook for another 2 minutes.
3. Add Spinach
   Add the fresh spinach and stir until wilted. This should take about 2 minutes.
4. Make It Creamy
   Pour in the milk and bring it to a gentle simmer. Stir in Parmesan cheese and let the sauce thicken slightly, about 3–4 minutes.
5. Add Protein
   Stir in your protein of choice: grilled chicken, white beans, or sautéed tofu. Cook until everything is heated through.
6. Combine with Pasta
   Add the cooked pasta to the skillet and toss until everything is coated in the sauce. Season with salt and pepper.
7. Serve and Garnish
   Plate the pasta and garnish with fresh basil, red pepper flakes, or extra cheese if desired.

Make It Perfect

• Don’t overcook your pasta – you want it al dente to hold up in the sauce.
• Use sun-dried tomatoes in oil for extra flavor.
• If using tofu, press it first to remove water so it browns nicely.

Mix It Up

• Swap spinach for kale or arugula.
• Use chickpeas instead of white beans.
• Add roasted red peppers for extra color and flavor.
• Try a touch of cream cheese or Greek yogurt for more richness.

Perfect Partners

Pair this pasta with:

• Garlic bread
• A light Caesar or arugula salad
• A glass of chilled white wine or lemon sparkling water

Busy Day Hero

Running low on time? Use pre-cooked grilled chicken strips or canned beans. While the pasta boils, you can sauté everything else and be ready to serve in under 25 minutes.

Work Ahead

Chop the garlic and sun-dried tomatoes in advance. Cook the protein ahead of time and store it in the fridge. Even the sauce can be made a day ahead and stored—just warm it gently and toss in fresh pasta.

Save Some For Later

Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, add a splash of milk or water and warm gently on the stove or in the microwave. The flavors deepen overnight!

Everyone’s Happy

This dish is easily customizable for vegetarians (use beans or tofu), dairy-free eaters (skip the cheese or use a dairy-free version), and even gluten-free diets (just sub in GF pasta).

Good For You Too

With spinach rich in iron, sun-dried tomatoes full of antioxidants, and your choice of lean protein, this pasta is as nourishing as it is comforting. It provides fiber, vitamins, and sustained energy.

Easy Clean Up

Only one pot and one skillet required. If you’re clever, you’ll have most of the prep done while the pasta boils. Fewer dishes, more time to relax.

Switch It Up

Try it cold! This pasta makes a fantastic cold salad with a drizzle of lemon juice and olive oil. Add cucumber, olives, and feta for a Mediterranean twist.

Simply Perfect

When you need something satisfying, simple, and soulful—this is it. No complicated steps, just feel-good food.

FAQs

1. Can I use jarred sun-dried tomatoes instead of fresh-packed?
Yes! Just make sure they’re packed in oil for the best flavor. Drain excess oil before using.

2. Is this recipe vegetarian?
It can be! Use white beans or tofu as your protein and skip the Parmesan or use a plant-based version.

3. What’s the best pasta for this recipe?
Short pastas like penne, rigatoni, or fusilli work best—they hold the sauce and ingredients beautifully.

4. Can I freeze this dish?
While it’s best fresh, you can freeze it in portions. Reheat gently with a splash of milk to loosen the sauce.

5. What protein works best?
Grilled chicken is classic, but beans and tofu are fantastic plant-based options. Even lentils work!

6. Is this good for meal prep?
Absolutely. It stores well in the fridge, reheats easily, and tastes just as good the next day.

7. Can I make this dairy-free?
Yes, just use a plant-based milk and cheese alternative—or skip the cheese altogether.

Conclusion

Protein Packed Sun-Dried Tomato And Spinach Pasta is your go-to meal when you want something quick, nourishing, and satisfying. It’s full of flavor, easy to make, and adaptable for almost any diet. Perfect for a busy weeknight, meal prep, or a cozy weekend dinner—this dish checks every box.

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