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healthy tuscan chicken pasta

Healthy Tuscan Chicken Pasta

  • Author: Lauren Holden
  • Prep Time: 15 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 45 Minutes
  • Yield: 6 Servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Italian


Looking for a dairy-free + grain-free healthy tuscan chicken pasta recipe? Oh, & that also only requires one pot (& a blender), look no further because this recipe is all of that with tons of richness & flavour packed into every bite!



Healthy Tuscan Chicken Pasta

  • 4 boneless, skinless chicken breasts (or vegan protein of choice, see above)
  • 2 tbsp avocado oil, divided
  • 1/2 large red onion diced
  • 4 garlic cloves, minced
  • 3 cups chicken broth (use vegetable broth for vegan option), divided
  • 2 cups frozen or fresh cauliflower
  • 1 cup sun-dried tomatoes
  • 1 tbsp + 1 tsp Italian seasoning
  • 1 tsp paprika
  • 1/2 tsp parsley
  • Black pepper, to taste
  • 1 tsp pink salt
  • 1 can of full-fat coconut milk
  • 2 + 1/4 cups pasta (here is the gluten-free one I used)
  • 23 handfuls spinach, if desired


  • Fresh parsley 
  • Sun-dried tomatoes, chopped


  1. In a large saucepan, sauté the chicken breasts over medium heat in enough water to cover the bottom of the pan. Then cover.
  2. Flip the chicken after a few minutes, continuing to do this until the chicken is fully cooked. Add more water as needed to keep the chicken from burning to the bottom of the pan.
  3. Once cooked (check by cutting them open & ensuring there is no pink left), remove them from the pan & place them on a plate to slightly cool.
  4. Now add 2 tbsp of avocado oil to the same pan over medium heat. Add in the red onion & garlic.
  5. Sauté until fragrant, for about 2-3 minutes.
  6. Add 1 + 1/2 cups of chicken broth to the pan with the cauliflower, cover & cook until it can easily be pierced with a fork (about 4-5 minutes).
  7. Once the cauliflower is soft, remove the pan from the stove & carefully add the cauliflower/onion/garlic mixture to a powerful blender.
  8. Add 1/4 cup more of broth & bend until smooth & creamy, for about 1-2 minutes.
  9. Then transfer this mixture back to the pan, add in the rest of your spices, coconut milk, the other 1 + 1/4 chicken broth & the uncooked pasta to the pan.
  10. Continue cooking this on medium heat, covered until the pasta is soft. This will depend on the type of pasta you’re using but the one I used took about 10 minutes to get al-dente.
  11. Note: you want to regularly stir the pasta to ensure it doesn’t stick to the bottom of your pan.
  12. Once cooked add in your chicken. I shredded mine simply by using my hands & then added in the sun-dried tomatoes as well.
  13. Cook until everything is warm & then stir in your spinach, mixing until it is nice & wilted.
  14. Serve warm topped with fresh parsley & a few extra sun-dried tomatoes, if desired.
  15. Enjoy!