⏱ 30 min total

Creamy Chicken and Broccoli Pasta

Name: Creamy Chicken and Broccoli Pasta
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; 4 oz Chicken breast; 1 cloves, minced Garlic; ¼ medium Onion; 1 cup chopped Broccoli; ⅛ cup 2% milk; ⅝ cup Chicken broth; ⅛ cup Parmesan cheese; ⅛ tsp Crushed red pepper flakes; ⅛ tsp, leaves Basil; ¼ tbsp Lemon juice; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 486 g · 13 ingredients

Calories

449

22%
of a 2,000 cal day

Protein
44g
38% of calories
Carbs
55g
48% of calories
Fat
7.5g
15% of calories

Portion

✓ Protein-dense

At a glance

One serving of Creamy Chicken and Broccoli Pasta (486 g) has 449 calories, with 44 g of protein, 55 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (87% DV), dietary fiber (36% DV) and Vitamin C (96% DV). Keep an eye on sodium and cholesterol, which provide 29% and 31% of the daily value.

Per 100 g

92cal

low energy density

Protein per 100 cal

9.7g

Net carbs

45g

carbs minus fiber

Fiber

10g

4.9 g sugar

High in

20%+ of the daily value

Protein87%
Dietary fiber36%
Vitamin C96%
Vitamin K79%
Thiamine36%
Riboflavin (B2)37%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium29%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Season the chicken with salt and pepper. Heat olive oil in a large sauté pan over medium heat and cook the chicken until lightly browned and just cooked through. Remove and set aside.
2
In the same pan, cook the diced onion for 5-7 minutes until translucent. Add the minced garlic and cook for another minute until fragrant.
3
Add the pasta, chicken broth, red pepper flakes, and basil. Bring to a boil, then reduce to a simmer until the broth is almost absorbed and pasta is nearly cooked, about 8 minutes.
4
Add the broccoli, cover, and simmer for about 4 minutes until the broccoli is bright green.
5
Return the chicken to the pan, add the milk, parmesan cheese, and lemon juice. Stir and simmer for about 5 minutes until the sauce thickens.
6
Turn off the heat and let the dish sit for 2-3 minutes to thicken further before serving.

Vitamins & minerals

Amounts for 1 serving (486 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	76 μg	8%
Vitamin C	86 mg	96%
Vitamin D	0.4 μg	3%
Vitamin E	1 mg	9%
Vitamin K	95 μg	79%
Thiamine	0.4 mg	36%
Riboflavin (B2)	0.5 mg	37%
Niacin	16 mg	97%
Vitamin B6	1 mg	101%
Folate (B9)	113 μg	28%
Vitamin B12	1 μg	26%
Pantothenic acid	3 mg	59%
Choline	124 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	259 mg	26%
Iron	4 mg	48%
Potassium	1,027 mg	22%
Magnesium	146 mg	35%
Phosphorus	590 mg	84%
Zinc	3 mg	29%
Copper	0.4 mg	43%
Manganese	2 mg	93%
Selenium	73 μg	133%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	23 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	338 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	2 g	—
Leucine	3 g	—
Lycopene	0.3 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	47 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.4 μg	—

Burning 449 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

85min
Walking (3.5 mph)
54min
Cycling (moderate)
37min
Running (6 mph)
63min
Swimming laps

Common questions

How many calories are in Creamy Chicken and Broccoli Pasta?

One serving of Creamy Chicken and Broccoli Pasta (1 serving) has 449 calories, which works out to 92 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Creamy Chicken and Broccoli Pasta high in protein?

Yes. It has 44 g of protein per serving, and 38% of its calories come from protein (9.7 g of protein per 100 calories).

Is Creamy Chicken and Broccoli Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Chicken and Broccoli Pasta?

657 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Chicken and Broccoli Pasta?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (486 g)

Calories449

% Daily Value*

Total fat 7.5g	10%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 92mg	31%
Sodium 657mg	29%
Total carbohydrate 55g	20%
Dietary fiber 10g	36%
Total sugars 4.9g
Protein 44g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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