Chicken Mushroom and Tomato Pasta

Let me tell you something about creamy pasta. Most versions are heavy, greasy, and leave you feeling like you need a nap. This Chicken Mushroom and Tomato Pasta is creamy, satisfying, and surprisingly light.

We’re talking tender chicken breast, earthy sliced mushrooms, sweet sun-dried tomatoes, and fresh spinach, all tossed in a silky oat cream sauce (or regular heavy cream if you prefer). Served over penne pasta and garnished with fresh basil.

The chicken gets a light dusting of flour before cooking that’s the secret to a little extra browning and a thicker sauce later. The oregano adds warmth. The sun-dried tomatoes bring sweet, tangy pops of flavor. The spinach wilts right into the sauce. And the oat cream keeps it dairy-free without sacrificing creaminess.

Thirty minutes. One pan (plus a pot for pasta). And you’ve got a meal that tastes like it came from a cozy Italian restaurant.

Let’s make some pasta.

Try my Slow Cooker Chicken Fajita Filling recipe.

Why You’ll Love the Recipe

• 30 minutes start to finish. Fast enough for a weeknight.
• Creamy without the heaviness. Oat cream is lighter than heavy cream.
• Sun-dried tomatoes + spinach. Sweet, tangy, earthy, fresh.
• Mushrooms add umami. They soak up all the sauce flavors.
• High protein (38g) + high fiber. Keeps you full.
• Dairy free option. Oat cream instead of heavy cream.
• One pan (plus pasta pot). Minimal cleanup.
• Better than takeout. And you know exactly what’s in it.

Try my Hoisin Rice with Chicken Thighs recipe.

What You’ll Need to Make

You’ll need a large pot for pasta, a large pan or skillet, a cutting board and knife, a measuring spoon, a spatula or wooden spoon, and a colander.

Ingredients (Serves 3 – easily doubled):

For the pasta:

• 5.2 oz. (150g) penne pasta (about 1⅔ cups dry)

For the chicken:

• 12.3 oz. (350g) chicken breast (about 2 medium breasts)
• 1 tsp. wheat flour (or gluten-free flour)
• 1 tsp. dried oregano
• 1 tbsp. olive oil
• Salt and pepper, to taste

For the sauce:

• 1 small onion, diced
• 2 garlic cloves, sliced
• 10.5 oz. (300g) mushrooms, sliced (about 4 cups)
• 6 sun-dried tomatoes, chopped (oil-packed or dry)
• 8 tbsp. plant-based oat cream (or regular heavy cream)
• 2 oz. (60g) spinach (about 2 handfuls)

For garnish:

• Fresh basil leaves

What You’ll Need to Do

Time – 30 mins

Alright, let’s make a creamy chicken pasta that’s fast, flavorful, and actually good for you.

First, cook the pasta. Bring a large pot of salted water to a boil. Add the penne and cook according to package directions. Drain and set aside.

While the pasta cooks, prep the chicken. Cut the chicken breast into bite-sized pieces (about 1-inch cubes). Season with salt and pepper. Sprinkle with the flour and toss to coat lightly.

Heat 1 tablespoon of olive oil in a large pan over medium heat.

Add the chicken to the pan. Cook until golden brown and cooked through, about 5-7 minutes, stirring occasionally. Season with dried oregano during the last minute of cooking.

Remove the chicken from the pan and set aside on a plate.

In the same pan (don’t wipe it out those browned bits are flavor), add the diced onion and sliced garlic. Sauté for 1-2 minutes until fragrant.

Add the sliced mushrooms. Cook for 5-7 minutes, stirring occasionally, until the mushrooms are tender and have released their liquid.

Add the chopped sun-dried tomatoes. Cook for 1 more minute.

Return the chicken to the pan.

Pour in the oat cream (or heavy cream). Add the spinach. Stir to combine.

Bring to a gentle boil, then reduce heat to low and simmer for 2-3 minutes, until the spinach has wilted and the sauce has thickened slightly.

Season with salt and pepper to taste.

Add the cooked penne pasta to the pan. Stir until everything is well combined and the pasta is coated in the creamy sauce.

Serve immediately. Garnish with fresh basil leaves.

Eat with a fork. Twirl the pasta. Get some chicken and mushroom in every bite.

Try my Crunchy Waldorf Chicken Salad recipe.

Easy Ingredient Swaps

• No penne pasta? Use fusilli, rigatoni, farfalle, or any short pasta.
• No chicken breast? Use chicken thighs (more juicy) or turkey breast.
• No wheat flour? Use gluten-free flour, cornstarch, or arrowroot powder.
• No oat cream? Use heavy cream, half-and-half, or coconut cream (canned).
• No sun-dried tomatoes? Use ½ cup cherry tomatoes (halved, sautéed) or 1 tbsp tomato paste.
• No fresh mushrooms? Use canned mushrooms (drained) or omit.
• No fresh spinach? Use frozen spinach (thawed, squeezed dry).
• Gluten free: Use gluten-free pasta and gluten-free flour. Check that your oat cream is gluten free.
• Dairy free: Use oat cream (already listed) and ensure your pasta is egg-free.

Try my Tropical Grilled Chicken Salad recipe.

Some Twist and Tweak Ideas

• Spicy version: Add ½ tsp red pepper flakes with the garlic.
• Garlic lover version: Double the garlic (4 cloves).
• Herby version: Add fresh thyme or rosemary with the mushrooms.
• Bacon version: Add 3 slices cooked bacon, crumbled, at the end.
• Cheesy version: Add ¼ cup grated Parmesan or nutritional yeast at the end.
• Extra veggie version: Add 1 diced bell pepper with the onion.
• Low carb version: Serve over zucchini noodles instead of pasta.

Try my Chicken and Grapefruit Salad recipe.

Some Helpful Tips

• Don’t skip dredging the chicken in flour. It adds a light browning and helps thicken the sauce later. Cornstarch works too.
• Use a large pan. You need room for the chicken, mushrooms, sauce, and pasta. If your pan is small, the ingredients will steam instead of sauté.
• Don’t overcrowd the pan when cooking chicken. Cook in a single layer. If needed, cook in two batches.
• Deglaze the pan if needed. If the bottom looks dry after cooking the chicken, add a splash of water or broth before adding the onions and garlic. Scrape up those browned bits.
• Cook mushrooms until they release their liquid. Don’t rush this step. The liquid will evaporate, leaving behind intense mushroom flavor.
• Taste and adjust seasoning. The sun-dried tomatoes add saltiness, so taste before adding extra salt.

Try my Curry Chicken Lettuce Wraps recipe.

Some Budget-Friendly Tips

• Chicken breast on sale. Buy in bulk. Freeze what you don’t use.
• Mushrooms are affordable. Button or cremini mushrooms are cheapest. Buy whole and slice yourself.
• Sun-dried tomatoes in a jar. One jar lasts for months. A little goes a long way.
• Oat cream is often cheaper than heavy cream. And it’s dairy free. Win-win.
• Frozen spinach is cheaper than fresh. Thaw and squeeze dry before adding.
• Dried oregano lasts forever. One jar will last for years.

Try my Grilled Chicken Shawarma with Creamy Yogurt Sauce recipe.

Some Serving Ideas

• As a main course. One bowl is a full meal. Perfect for lunch or dinner.
• For meal prep. Portion into containers. Reheats well for up to 4 days.
• With garlic bread. Serve with crusty garlic bread to soak up the sauce.
• With a side salad. A simple green salad with lemon vinaigrette.
• For a crowd. Double the recipe. Use a larger pan or cook in batches.
• For a cozy night in. Serve with a glass of white wine.

Try my Chicken Katsu recipe.

Some Storage and Reheating Tips

Fridge: Store in an airtight container for up to 4 days. The pasta will absorb some sauce, but the flavors remain delicious.

Freezer: Freeze for up to 2 months. Thaw overnight in the refrigerator. The sauce may separate slightly stir vigorously when reheating.

Reheating:

• Microwave (fast): 1-2 minutes per portion. Add a splash of water or milk if dry.
• Skillet (best): Reheat over medium-low heat with a splash of water or cream, stirring until hot.

Do not reheat more than once. Take out only what you’ll eat.

Meal prep strategy: Make the full recipe. Portion into containers. Reheat for lunch all week. Add fresh basil before serving.

Final Thoughts

Look, I love a creamy pasta. But I don’t love the heavy, greasy feeling that comes with most versions. This Chicken Mushroom and Tomato Pasta is creamy, satisfying, and surprisingly light.

Tender chicken. Earthy mushrooms. Sweet sun-dried tomatoes. Fresh spinach. A silky oat cream sauce. All tossed with penne and finished with fresh basil.

Thirty minutes. One pan (plus a pasta pot). 38g of protein. And so much flavor.

Make it for a weeknight dinner. Make it for meal prep. Make it when you’re craving something creamy but don’t want to feel weighed down.

However you serve it, you’re getting a creamy chicken pasta that’s anything but boring.

Now go slice some mushrooms.

~ Danny Davis

P.S. If you try the spicy version with red pepper flakes, let me know. That’s my go-to upgrade. A little heat with the creamy sauce and sweet sun-dried tomatoes? Perfect balance.

Chicken Mushroom and Tomato Pasta

I made creamy pasta that won't put you to sleep. 😤 Chicken, mushrooms, sun-dried tomatoes, spinach, oat cream sauce, penne. 30 minutes. 38g protein. Better than takeout. 🍝

Author: Danny Davis Courses: Dinner Recipe Keys: Dairy Free High Protein M Meal Prep

Print Recipe

Pin Recipe

Prep Time 10 mins Cook Time 20 mins Total Time 30 mins Difficulty: Intermediate Servings: 3 Calories: 486

Ingredients

Servings

• 5.2 oz penne pasta (150g)
• 12.3 oz chicken breast (350g)
• 1 tsp wheat flour
• 1 tsp dried oregano
• 1 small onion, diced
• 2 garlic cloves, sliced
• 10.5 oz mushrooms, sliced (300g)
• 6 sun dried tomatoes, chopped
• 8 tbsp plant-based oat cream (or regular heavy cream)
• 2 oz spinach basil leaves, for garnish (60g)

Instructions

1. Cook the penne pasta according to package directions in salted boiling water. Drain and set aside.
2. Cut the chicken breast into bite-sized pieces (approximately 1-inch cubes). Season with salt and pepper, then dredge lightly in flour, shaking off any excess.
3. Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chicken and cook until golden brown and cooked through, approximately 5–7 minutes, stirring occasionally. Sprinkle with dried oregano during the last minute of cooking. Remove the chicken from the pan and set aside.
4. In the same pan, add the diced onion and sliced garlic. Sauté for 1–2 minutes until fragrant.
5. Add the sliced mushrooms and cook for 5–7 minutes, stirring occasionally, until tender and the mushrooms have released their liquid.
6. Add the chopped sun-dried tomatoes and cook for 1 additional minute.
7. Return the cooked chicken to the pan. Add the oat cream (or heavy cream) and spinach. Bring to a gentle boil, then reduce heat to low and simmer for 2–3 minutes, until the spinach has wilted and the sauce has thickened slightly. Season with salt and pepper to taste.
8. Add the cooked penne pasta to the pan and stir until well combined and coated in the sauce.
9. Garnish with fresh basil leaves and serve immediately.

Nutrition Facts

Servings 3

---

Amount Per Serving

Calories 486kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 60g20%

Protein 39g78%

---

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Approximate Glycemic Index (GI): 50–55 (medium)

Approximate Glycemic Load (GL) per serving: 26–30 (medium to high)

*Note: This recipe has moderate to high carbohydrate content (52g per serving) with 6-8g of fiber from penne pasta (refined flour, lower fiber), mushrooms, sun-dried tomatoes, spinach, and onion, resulting in approximately 44-46g of net carbs. The main carb sources are penne pasta (medium GI), sun-dried tomatoes (low to medium GI, concentrated natural sugar), and small amounts from onion and oat cream. The high protein (38g) and fat (21g) help lower the overall glycemic response. For a lower GL version, use whole wheat penne (higher fiber, lower GI) or serve over zucchini noodles. For context, pure glucose has a GI of 100.*

Keywords: chicken mushroom pasta, creamy chicken pasta, sun-dried tomato chicken pasta, oat cream pasta, dairy free creamy pasta, high protein pasta, quick chicken pasta, mushroom spinach pasta, 30 minute pasta dinner, healthy creamy pasta