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High Protein Chicken Caesar Pasta - A Satisfying, Simple Weeknight Winner

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Pasta: 12 oz whole wheat penne or rotini (regular or high-protein chickpea/lentil pasta also works)
  • Chicken: 1.25–1.5 lb boneless, skinless chicken breasts (or thighs for juicier meat)
  • Olive oil: 2 tablespoons, divided
  • Garlic: 3–4 cloves, finely minced
  • Lemon: Zest and juice of 1 lemon
  • Anchovy: 2 fillets, minced (or 1–2 teaspoons anchovy paste). Optional but ideal for authentic flavor
  • Dijon mustard:1 teaspoon
  • Worcestershire sauce: 1 teaspoon
  • Plain Greek yogurt (2% or 0%): 1 cup
  • Light mayonnaise: 2–3 tablespoons (adds classic Caesar richness)
  • Parmesan cheese: 1/2 cup finely grated, plus extra for serving
  • Black pepper: Freshly cracked, to taste
  • Salt: Kosher or sea salt, to taste
  • Romaine lettuce or baby kale: 2–3 cups, chopped (for crunch and freshness)
  • Cherry tomatoes: 1 cup, halved (optional but great for color and acidity)
  • Croutons: 1–1.5 cups (store-bought or homemade)
  • Optional add-ins: Red pepper flakes, capers, cooked turkey bacon, shaved Parmesan

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
  2. Season the chicken: Pat chicken dry. Season both sides with salt, pepper, and a drizzle of olive oil. For extra flavor, add a pinch of garlic powder and paprika.
  3. Cook the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Sear chicken 5–6 minutes per side, until golden and cooked through (internal temp 165°F/74°C). Rest 5 minutes, then slice or dice.
  4. Build the Caesar sauce: In a bowl, whisk Greek yogurt, light mayo, lemon zest, lemon juice, Dijon, Worcestershire, minced anchovy (or paste), minced garlic, and grated Parmesan. Season with salt and plenty of black pepper. The sauce should be tangy, creamy, and well seasoned.
  5. Warm and loosen: Return the drained pasta to the pot over low heat. Add the Caesar sauce and a splash of reserved pasta water. Toss until glossy and evenly coated. Add more pasta water as needed for a silky texture.
  6. Add the chicken and greens: Fold in the sliced chicken and chopped romaine or baby kale. The residual heat softens the greens slightly while keeping them crisp.
  7. Finish and serve: Taste and adjust salt, pepper, and lemon. Top with cherry tomatoes, extra Parmesan, and croutons for crunch. Add red pepper flakes if you like a little heat.