For a quick dinner that comes together in around 30 mins, try this One-Pot Sun-dried Tomato Pasta that is high-protein, quick and delicious.
Busy weeknights just got easier with this one-pan sun-dried tomato pasta recipe. This all in one dinner uses simple ingredients and flavors that everyone will love. It is also meal prep friendly, and makes for a yummy lunch the next day.
The sun-dried tomatoes are so fragrant and flavorful in this recipe, definitely the star of the show. When you marry all these ingredients together, you will be surprised how simple ingredients can be elevated to make a one-pot dish. This creamy protein pasta with sun dried tomatoes and sausage deserves a spot at your weekly dinner rotation.
Why is Protein Important?
Protein is the building block of practically every system in our body including muscle, bone, cartilage and skin to name a few. Amino acids are responsible in building and repairing these tissues as well as helps to build stronger, leaner muscle. Protein, especially collagen, is needed to lubricate and cushion our joints, adequate amounts of collagen is important in preventing and slowing down degenerative processes of cartilage.
Combined with weight training, protein repairs and grows muscles resulting in a lean physique and increased muscle mass. Protein also has been shown to increase your metabolism and helps you feel fuller. Unlike eating high carbs, protein does not cause high insulin spikes, leading to more sustained energy and less cravings.
How to Add More Protein to Meals?
Lucky for us, we live in a time where a lot of options and alternatives exist. Eating a higher protein diet does not need to be complicated, in fact, swapping a few ingredients can make a huge difference. This One-Pot Sun-Dried Tomato Pasta is a great example of how to turn a simple meal into higher protein. Here are a few tricks to help you:
- Choose high-protein foods like meat, seafood, dairy, cheese, greek yogurt, lentils, legumes.
- Swap traditional white pasta with protein pasta like lentil, garbanzo bean, and more. Read the nutrition labels to compare which pasta has more protein.
- Build your meals around protein rich foods, and then add the rest. If eating meat, you should eat around a fist size portion of protein at each meal.
- Swap regular chicken stock for bone broth. It is very rich in collagen!
One-Pot Protein Pasta Ingredients:
- Pasta: I recommend a protein style pasta like lentil, chickpea or other protein style pasta. It is significantly higher in protein and fiber than traditional white flour based pasta. Protein pasta still has the similar great indulgent taste of traditional pasta but with a better macronutrient ratio. You can also use a brown rice pasta. Keep in mind that protein style pastas can cook faster than traditional.
- Italian Chicken Sausage: I use a sweet Italian chicken sausage for a light and flavorful addition. The Italian seasoning in the sausage adds a whole level of flavor and I find that chicken feels and tastes lighter than pork sausage and has less calories.
- Sun-Dried Tomatoes: Use sun-dried tomatoes that are sold in a jar with oil. Trust me, it is so much more flavorful and authentic.
- Bone Broth or Stock: Bone broth is full of collagen and protein. Just by swapping traditional stock with bone broth, you can get in more protein in your meals.
- Heavy Cream or Coconut cream: For a dairy-free option, use coconut cream/milk. I use the canned coconut milk that has fat in it. Don’t use the coconut milk in cartons, as those are not 100% coconut milk and can be watered down. You can use half & half or heavy whipping cream as well.
- Spinach: It wilts nicely into the one pot pasta and adds more nutrients.
- Onion & Garlic: This combo grounds all the ingredients. You can use yellow onion or shallot.
- Seasoning: Dried or fresh basil. If you like to turn up the heat, you can add 1/2 tsp red pepper flakes. Add salt and pepper to taste. Add salt in the end because some stocks are saltier than others. If you are using parmasean cheese, it is also salty.
- Parmasean Cheese: Totally optional but what is pasta without cheese? If you are dairy free, you can omit this ingredient.
- Oil: Avocado oil or olive oil for neutral taste.
How to make One-Pot Sun-Dried Tomato Pasta
All ingredients are cooked in one pot, each step layers the flavors into the dish.
- Sauté the sweet Italian chicken sausage with oil in a deep skillet until browned on medium high heat. Transfer sausage from skillet to a plate and set aside.
- In the same skillet, cook onion for 1-2 minutes on medium low heat, then add garlic and diced sun dried tomatoes. Cook for 2-3 minutes until fragrant.
- Add pasta to the mixture, bone broth/stock, coconut milk/cream, and seasoning if using dried basil. Simmer for 8-10 minutes or until al dente. Cover the pasta with lid for the first 5 minutes of cooking.
- if you are using fresh basil, add in the end when the dish is cooked through.
- If the liquid is absorbing quickly, or you want the sauce creamier- add more broth or cream.
- Add spinach and stir in chicken sausage into the pasta skillet, until spinach wilts. Add basil if you are using fresh basil.
- Add parmesan if you wish. Add salt and pepper to taste. For a dairy-free option, leave out the parmesan cheese.
Tips & Tricks:
- Use pasta of choice, but high-protein pasta is recommended. Keep in mind that different pastas cook differently.
- For a creamier consistency – simmer on lower heat, cook with lid always on and/or add more broth or cream.
- If the pasta is too runny, simmer without lid to allow the liquid to evaporate more.
- If using fresh basil, add it to the cooked dish in the end and stir in with spinach.
- Broths and parmesan can be salty, you can add salt in the end to prevent from oversalting.
One-Pot Sun-Dried Tomato Pasta (High-Protein)
Ingredients
- 1 lbs Sweet Italian Chicken Sausage
- 1 tbsp Olive Oil
- 1/2 large yellow onion diced
- 3 cloves garlic minced
- 1/2 cup Sun-dried Tomatoes diced
- 8 oz Pasta (protein pasta)
- 3 cups Chicken Bone Broth or Stock
- 1/4 cup Cream coconut or half/half, heavy whipping
- 1/2 tsp dried basil or 1/2 cup fresh chopped basil
- 2 cups Spinach
- 1/3 cup Parmasean (optional) or more
- Salt & Pepper to taste
Instructions
- Remove sausage casing (if any).Sauté the sweet Italian chicken sausage with oil in a deep skillet until browned on medium high heat.
- Transfer sausage from skillet to a plate and set aside.
- In the same skillet, cook onion for 1-2 minutes on medium low heat, then add garlic and diced sun-dried tomatoes. Cook for 2-3 minutes, until fragrant.
- Add pasta to the mixture, bone broth/stock, coconut milk/cream, and seasoning if using dried basil. Simmer for 8-10 minutes or until al dente. Cover the pasta with lid for the first 5 minutes of cooking. -If you are using fresh basil, add in the end when the dish is cooked through. -If the liquid is absorbing quickly, or you want the sauce creamier- add more broth or cream.
- Add spinach and stir in chicken sausage into the pasta skillet, until spinach wilts. Add basil if you are using fresh basil.
- Add parmesan. Salt and pepper to taste.
