Creamy Chicken and Cauliflower Pasta
Description
This Creamy Chicken and Cauliflower Pasta is a comforting, wholesome dish featuring tender chicken breast, lightly roasted cauliflower florets, and pasta all tossed in a creamy garlic and parmesan sauce. It’s a balanced and satisfying one-pot meal that sneaks in vegetables while delivering rich flavor and creamy texture.
Time
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 Ingredients
For the Pasta:
250g (9 oz) pasta (penne, fusilli, or rigatoni)
Salt, for boiling water
For the Chicken & Cauliflower:
2 chicken breasts, thinly sliced
2 cups cauliflower florets
2 tbsp olive oil
1 tsp paprika
Salt & pepper, to taste
For the Creamy Sauce:
2 tbsp Olive oil
3 garlic cloves, minced
1 tbsp flour
1½ cups milk (or half milk/half cream)
½ cup grated parmesan cheese
¼ tsp ground nutmeg (optional)
Salt & pepper, to taste
¼ cup pasta water (reserved)
Garnish (optional):
Fresh parsley or basil, chopped
Extra parmesan
Instructions
1. Cook Pasta:
Bring a pot of salted water to a boil. Add pasta and cook until al dente. Reserve ¼ cup pasta water, then drain and set aside.
2. Roast Chicken & Cauliflower:
In a large skillet, heat olive oil over medium heat. Add chicken slices and cauliflower florets. Season with paprika, salt, and pepper. Cook until the chicken is golden and cooked through, and cauliflower is tender-crisp, about 8–10 minutes. Remove and set aside.
3. Make the Creamy Sauce:
In the same pan, melt butter over medium heat. Add minced garlic and cook until fragrant (1 minute). Stir in flour and cook for another minute. Gradually whisk in milk, stirring constantly until smooth and slightly thickened (3–4 minutes).
4. Add Cheese & Season:
Stir in grated parmesan, nutmeg (if using), salt, and pepper. Simmer until sauce is creamy and coats the back of a spoon. Add reserved pasta water to loosen if needed.
5. Combine & Serve:
Add the cooked pasta, chicken, and cauliflower to the sauce. Toss everything until well coated and heated through. Garnish with chopped herbs and extra cheese if desired. Serve warm.
Nutritional Info (per serving, serves 4)
Nutrient Amount
Calories ~520 kcal
Protein 35g
Carbohydrates 45g
Fat 22g
Saturated Fat 8g
Fiber 4g
Sugar 5g
Sodium 470mg
Calcium ~220mg
Iron ~2mg
Note: Values are approximate and will vary depending on ingredients and brands used.
Q&A
Q: Can I make it gluten-free?
A: Yes! Use gluten-free pasta and replace the flour with a gluten-free flour blend or cornstarch.
Q: Can I use leftover chicken?
A: Absolutely. Add cooked chicken during the final mixing step to avoid overcooking.
Q: Can I add more veggies?
A: Definitely! Broccoli, spinach, or peas work great with this dish.
Q: How can I make it dairy-free?
A: Use plant-based butter, dairy-free milk (like oat or almond), and vegan parmesan.
Q: Can I make it ahead?
A: Yes, it reheats well in a skillet with a splash of milk to loosen the sauce.