Creamy and Bold Tuscan Chicken Pasta: Keto-Friendly One-Pot Comfort Food

Rich, creamy sauce swirls around tender pieces of perfectly seasoned chicken while vibrant sun-dried tomatoes and fresh basil create an aromatic symphony that transforms your kitchen into a cozy Italian trattoria. This isn't your typical heavy, carb-laden pasta dish that leaves you feeling sluggish—it's a revolutionary take on Tuscan comfort food that delivers all the indulgent flavors you crave with none of the guilt.

I finally cracked the code on creating a pasta dish that satisfies both my family's Italian food cravings and our commitment to healthier eating. My teenage boys, who are notorious pasta critics, devoured this entire skillet without even realizing they were eating a low-carb alternative. The secret? Lupini rice that perfectly mimics the texture of orzo pasta while packing an incredible protein punch.

What makes this recipe truly special is how it delivers restaurant-quality results in just one pan, with each serving containing over 40 grams of protein and staying under 10 grams of carbs. You'll never miss the traditional pasta when you experience how satisfying and flavorful this healthier version can be.

What Makes This Recipe Special

High-Protein Powerhouse: With over 40g of protein per serving, this dish keeps you satisfied for hours while supporting muscle health and metabolism
Carb-Conscious Comfort: Under 10g of carbs per serving means you can enjoy Italian comfort food without derailing your health goals
One-Pan Wonder: Everything cooks in a single oven-safe skillet, minimizing cleanup while maximizing flavor development
Lupini Rice Innovation: This legume-based pasta alternative provides fiber and protein while perfectly absorbing all the rich Tuscan flavors

Ingredients

Prep Time 15 minutes

Cook Time 45 minutes

Total Time 1 hour

Servings 6

Marinated Chicken

3 lbs boneless, skinless chicken thighs (or substitute chicken breasts)
¼ cup avocado oil, divided (high smoke point for perfect searing)
2 teaspoons Italian seasoning (blend of herbs for authentic flavor)
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon lemon pepper seasoning (adds brightness)
½ teaspoon black pepper

Tuscan Pasta Base

2 tablespoons butter (for rich, silky sauce foundation)
1 small onion, finely diced (about 150g)
4 cloves garlic, minced
7 oz jar sun-dried tomatoes in oil, drained (reserve oil for later use if desired)
½ teaspoon garlic powder
½ teaspoon Italian seasoning
8 oz package lupini rice (keto-friendly pasta alternative)
3 cups chicken broth (low-sodium preferred)
½ cup heavy cream (35% fat content)
½ cup grated Parmesan cheese (freshly grated for best melting)
3 cups baby spinach leaves (packed)
¼ cup fresh basil, chopped
1 tablespoon lemon juice (brightens the finished dish)

Detailed Instructions

Chicken Preparation and Marinating

Preheat your oven to 400°F and ensure your oven-safe skillet is ready for stovetop-to-oven cooking.
Create the marinade by combining chicken thighs with 2 tablespoons avocado oil and all chicken seasonings in a large bowl. Mix thoroughly until each piece is evenly coated with the aromatic blend.
Allow the chicken to marinate for 10 minutes while you prep other ingredients. This brief marinating time helps the seasonings penetrate the meat without over-tenderizing.

Searing the Chicken

Heat your large, oven-safe skillet over medium-high heat and add the remaining 2 tablespoons of avocado oil, swirling to coat the bottom evenly.
Work in batches to sear the chicken, placing pieces about ½ inch apart to ensure proper browning. Overcrowding creates steam, preventing that coveted golden crust from forming.
Sear each side for 3-4 minutes until a beautiful golden-brown crust develops. The chicken should release easily from the pan when properly seared.
Transfer all seared chicken back to the skillet and place in the preheated oven for 10 minutes to finish cooking through. Cover with foil and set aside while preparing the pasta base.

Building the Tuscan Base

Melt butter in the same skillet over medium heat, scraping up any delicious browned bits left from the chicken searing process.
Add diced onion, minced garlic, and drained sun-dried tomatoes along with the additional garlic powder and Italian seasoning. Cook while stirring occasionally until onions become translucent, about 5-7 minutes.

Cooking the Lupini Rice

Stir in the lupini rice, coating each grain with the aromatic mixture. This step helps the rice absorb maximum flavor from the base.
Pour in chicken broth and bring to a rolling boil over high heat. Once boiling, reduce heat to low, cover, and simmer for 20-25 minutes until most liquid is absorbed.

Final Assembly

Stir in heavy cream and Parmesan cheese until the cheese melts completely and creates a silky sauce that coats the rice beautifully.
Add spinach leaves, cover, and cook for 1-2 minutes until wilted. The residual heat will perfectly wilt the greens without overcooking.
Remove from heat and stir in fresh basil and lemon juice. Taste and adjust seasoning with salt and pepper as needed.
Slice the rested chicken and arrange over the pasta before serving immediately while hot.

Chef's Tips for Success

Don't skip the chicken resting period—covering with foil keeps the meat juicy while allowing the pasta to cook without the chicken becoming overcooked
Choose high-quality sun-dried tomatoes packed in oil for the most intense flavor; cheaper versions can taste overly acidic or tough
Test the lupini rice for doneness by tasting a few grains—they should be tender but still have a slight bite, similar to al dente pasta
Make this dish ahead by preparing through step 11, then reheating gently and adding the cream, cheese, and greens just before serving
Adjust the consistency by adding extra chicken broth if the mixture seems too thick, or simmering uncovered to reduce excess liquid

Nutritional Benefits

Compared to traditional pasta dishes that can contain 60+ grams of carbs per serving, this healthier version provides exceptional nutritional value:

High-Quality Protein for muscle maintenance and satiety—over 40g per serving keeps you satisfied for hours

Fiber-Rich Lupini Beans for digestive health and blood sugar stability—most carbs come from beneficial fiber

Healthy Fats from avocado oil and cream support hormone production and nutrient absorption

Vitamin K and Iron from fresh spinach contribute to bone health and energy production

Lycopene from sun-dried tomatoes provides powerful antioxidant protection for heart health

Storage and Serving

Store leftovers in the refrigerator for up to 4 days in airtight containers. This dish actually improves in flavor overnight as the seasonings meld together. Reheat gently on the stovetop with a splash of chicken broth to restore the creamy consistency.

Serve hot directly from the skillet for the most impressive presentation. The dish pairs beautifully with a simple arugula salad dressed with lemon vinaigrette to complement the rich, creamy flavors.

The make-ahead friendly nature makes this perfect for meal prep—prepare the base and chicken separately, then combine and reheat when ready to serve.

Final Thoughts

This Tuscan chicken pasta proves that healthy eating doesn't require sacrificing the comfort foods you love most. Every forkful delivers the rich, satisfying flavors of traditional Italian cuisine while supporting your wellness goals with impressive protein content and minimal carbs.

Whether you're feeding growing teenagers who demand hearty portions or looking for a sophisticated weeknight dinner that feels special, this one-pot wonder delivers on every level. The combination of perfectly seared chicken, aromatic vegetables, and creamy lupini rice creates a restaurant-quality meal that's surprisingly simple to execute at home.

Don't let the ingredient list intimidate you—each component plays a crucial role in building layers of flavor that make this dish truly unforgettable. Once you experience how satisfying and delicious healthy comfort food can be, traditional heavy pasta dishes will feel like a thing of the past.

FAQ Section

Can I substitute chicken breasts for thighs?

Absolutely! Use 2-3 lbs of boneless, skinless chicken breasts, but reduce the oven cooking time to 6-8 minutes to prevent overcooking. Thighs remain more tender due to higher fat content.

What if I can't find lupini rice?

Shirataki rice, cauliflower rice, or even hearts of palm rice work as substitutes, though cooking times may vary. For a slightly higher carb option, use wild rice with extended cooking time.

Can I make this dairy-free?

Replace heavy cream with full-fat coconut milk and use nutritional yeast instead of Parmesan cheese. The texture will be slightly different but still delicious.

Why is my sauce not creamy enough?

Ensure you're using heavy cream (not half-and-half) and add it off the heat to prevent curdling. If needed, whisk in an extra tablespoon of butter for richness.

Can I prep this dish in advance?

Marinate the chicken and prep vegetables up to 24 hours ahead. Cook the dish through adding the lupini rice, then reheat and add dairy components when ready to serve.

How do I know when the lupini rice is done?

It should be tender with a slight bite, similar to al dente pasta. Taste-test after 20 minutes—undercooked lupini rice can be quite firm and unpleasant.

What if my dish turns out too salty?

Add a splash of heavy cream and a squeeze of lemon juice to balance the saltiness. You can also stir in additional cooked lupini rice if you have extra.

Can I freeze leftovers?

The dish can be frozen for up to 3 months, but the texture of the cream sauce may change slightly. Thaw overnight and reheat gently, adding fresh cream if needed.

Glossary of Key Terms

Al Dente: Italian term meaning "to the tooth," describing the ideal texture for pasta and pasta alternatives—tender but with a slight firmness when bitten.

Fond: The flavorful brown bits that stick to the bottom of the pan after searing meat; these are deglazed and incorporated into sauces for maximum flavor.

Heavy Cream: Dairy product containing 35-40% fat content, essential for creating rich, smooth sauces that won't curdle when heated.

Italian Seasoning: Herb blend typically containing basil, oregano, rosemary, thyme, and sometimes garlic powder or red pepper flakes.

Lupini Rice: Processed lupini beans shaped to resemble rice grains; high in protein and fiber while remaining low in net carbs.

Marinating: Process of soaking meat in seasoned liquid to enhance flavor and sometimes tenderize; even brief marinating improves taste.

Mise en Place: French culinary term meaning "everything in its place"—having all ingredients prepped and measured before cooking begins.

Searing: High-heat cooking technique that creates a flavorful brown crust on meat through the Maillard reaction, locking in juices.

Sun-Dried Tomatoes: Tomatoes that have been dehydrated to concentrate their flavor; those packed in oil are more tender and flavorful than dry-packed versions.

Translucent: Cooking term describing onions that have become clear and soft but not browned, indicating they're properly cooked without caramelization.

Wilting: Gentle cooking process that causes leafy greens to soften and reduce in volume while retaining their nutritional value and vibrant color.

Share Your Success!

Have you tried this protein-packed Tuscan chicken pasta yet? I'd love to hear about your experience—did your family notice it wasn't traditional pasta, or were they too busy going back for seconds?

Whether you modified the recipe to suit your family's preferences or followed it exactly as written, your cooking adventures inspire me to keep creating delicious, healthy comfort food recipes. Drop a comment and let me know how it turned out, and don't forget to follow my Pinterest channel for more keto-friendly family favorites that prove healthy eating never has to be boring!