Whole-Wheat Pasta with Chicken and Marinara
Hearty whole-wheat pasta tossed with tender chunks of chicken breast and a vibrant homemade marinara sauce. Fresh tomatoes cook down with garlic, onions, and herbs to create a rich, slightly chunky sauce that clings to every strand of pasta. A healthy, satisfying Italian-American dinner that comes together in under an hour.
For 4 servings
- prep · ~5 min
Blanch and peel the tomatoes.
1.Score a shallow 'X' on the bottom of each tomato with a knife.2.Drop tomatoes into boiling water for 30-45 seconds until skins start to peel back.3.Transfer immediately to a bowl of ice water to cool.4.Slip off the skins, core, and crush the tomatoes by hand into a bowl. Set aside. - prep · ~2 min
Season the chicken.
1.Pat the chicken cubes dry with paper towels.2.Toss with a pinch of salt and a pinch of black pepper until evenly coated. - boil · ~12 min
Cook the pasta al dente.
Bring a large pot of water to a rolling boil. Add 1 tablespoon of salt. Cook the whole-wheat spaghetti according to package directions until al dente. Reserve 1 cup of pasta water before draining. Drain the pasta in a colander and set aside.
- saute · ~8 min
Brown the chicken.
Heat 1 tablespoon of olive oil in the large skillet over medium-high heat. Add the seasoned chicken cubes in a single layer and cook undisturbed for 2-3 minutes until golden. Flip and cook another 2-3 minutes until just cooked through. Transfer chicken to a plate and set aside.
TIPDon't crowd the pan—cook in batches if needed so the chicken sears properly rather than steaming. - saute · ~5 min
Build the marinara base.
1.Add the remaining 1 tablespoon olive oil to the same skillet over medium heat.2.Add chopped onion and cook until soft and translucent (3-4 minutes).3.Add minced garlic and cook until fragrant (30 seconds).TIPDeglaze the pan by scraping up any browned chicken bits into the aromatics—they add deep savory flavor. - saute · ~2 min
Bloom the tomato paste and herbs.
1.Add tomato paste to the skillet and stir constantly for 1 minute to caramelize slightly.2.Sprinkle in dried oregano, dried basil, and red chili flakes.3.Stir for 30 seconds until fragrant. - simmer · ~25 min
Simmer the marinara sauce.
Pour in the hand-crushed tomatoes with all their juices. Add a pinch of salt and bring to a gentle simmer. Reduce heat to low and cook uncovered for 20-25 minutes, stirring occasionally, until the sauce thickens and the flavors meld. If the sauce becomes too thick, add a splash of water or reserved pasta water to loosen it.
TIPThe sauce is ready when it coats the back of a spoon and oil starts to separate slightly at the edges. - assemble · ~3 min
Combine pasta, chicken, and sauce.
1.Return the browned chicken (and any accumulated juices) to the skillet with the marinara sauce.2.Add the drained spaghetti and toss everything together with tongs.3.If the mixture seems dry, add a splash of reserved pasta water and toss to loosen. - garnish
Garnish with parmesan and fresh basil. Serve hot.
Divide the pasta among bowls or plates. Grate fresh parmesan over each serving and scatter torn fresh basil leaves on top. Serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Hand-crush the blanched tomatoes for a rustic, chunky texture that canned tomatoes can't match.
- 2Reserve a cup of pasta water before draining—its starch helps the sauce cling to the whole-wheat spaghetti.
- 3Pat the chicken cubes bone-dry before seasoning to ensure a golden-brown sear, not steam.
- 4Bloom the tomato paste for one minute to deepen its sweetness and remove raw tinny notes.
- 5If the sauce reduces too much, loosen it with reserved pasta water instead of plain water for extra flavor.
- 6Let the sauce simmer uncovered until oil beads form at the edges—that's your cue it's ready.
Adapt it for your goals.
Low-oil / lighter
Reduce olive oil to 1 tablespoon total and use a nonstick pan. Omit the final Parmesan or use a light sprinkle of nutritional yeast. Great for a lower-calorie weeknight dinner.
vegetarian / meatlessVegetarian / meatless
Skip the chicken and add 400g of pan-seared tofu cubes or a can of drained chickpeas for protein. Increase the veggies with diced zucchini or mushrooms along with the onion.
gluten freeGluten-free
Substitute the whole-wheat spaghetti with your favorite gluten-free pasta (brown rice or chickpea-based). The sauce and chicken remain naturally GF—just double-check your Parmesan label.
spicy arrabbiataSpicy arrabbiata
Double or triple the red chili flakes and add a fresh chopped Fresno or serrano chili with the garlic. This turns the marinara into a fiery arrabbiata-style sauce for heat lovers.
Why this is on our healthy list.
Rich in Fiber
Whole-wheat pasta provides more than double the fiber of white pasta, supporting healthy digestion and helping you feel full longer.
High-Quality Lean Protein
Chicken breast delivers a concentrated source of lean protein essential for muscle repair and satiety without excess saturated fat.
Packed with Lycopene
Fresh tomatoes and tomato paste are rich in lycopene, a powerful antioxidant linked to heart health, especially when cooked with a little olive oil.
Natural Source of Vitamin C
Fresh tomatoes provide vitamin C to support immune function, and the garlic and onions add prebiotic compounds that benefit gut bacteria.
Frequently asked questions
Yes—substitute one 28-ounce can of whole peeled San Marzano tomatoes crushed by hand. The sauce will be slightly less bright but still delicious.
