Lemon Dill Chicken Pasta with Goat Cheese
This Lemon Dill Chicken Pasta provides 35g protein and 465 calories per serving — a carb-inclusive option that supports muscle recovery. Four servings cook in 30 minutes on the stovetop, pairing lean chicken with whole-grain pasta and goat cheese. Choose this when you're tracking both protein and carbs on training days.
Ingredients
- •Pasta, Farfalle (Bow Tie), Whole Wheat, Dry(227g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless(284g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Yellow Onion
- •1/2 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Peas, Sweet, Frozen(240g)
- •Zest of 1 lemon
- •Lemon Juice, Fresh(45g)
- •Spinach(360g)
- •Dill, Fresh(30g)
- •Cheese, Goat(113g)
Instructions
- 1Bring a large pot of salted water to a boil and cook pasta until al dente, according to package directions. Reserve 1 cup of the pasta water, then drain. Toss the drained pasta with a bit of olive oil to prevent sticking, then set aside.
- 2Heat 1 tablespoon olive oil in a large skillet over medium-high. Once hot, add the chicken and sauté until cooked through, 4 to 6 minutes (be careful as the oil may splatter). With a slotted spoon, remove to plate lined with paper towels and set aside.
- 3Reduce pan heat to medium. Add 1 teaspoon olive oil to the skillet, the onions, salt, and pepper, and cook until fragrant and beginning to soften; about 1 minute. Add the peas and cook until heated through (about 1 minute for fresh or 3 minutes for frozen).
- 4Add the reserved chicken, reserved pasta, remaining 2 teaspoons olive oil, lemon zest, and lemon juice. If the pasta seems to dry, add a little of the reserved pasta water.
- 5Just before serving, stir in the spinach, dill, and goat cheese. Serve warm.
Nutrition — Per Serving
465
calories
35g
protein
14g
fat
- Carbohydrates
- 54g
- Saturated fat
- 5.4g
- Sodium
- 306 mg
- Dietary fiber
- 10.1g
4 servings per batch · ~329g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Dill Chicken Pasta with Goat Cheese have per serving?
Each serving contains 35g of protein and 465 calories with 14g fat and 54g carbs. The carb-forward macro split makes this a solid post-workout meal when you need glycogen replenishment alongside moderate protein intake.
How long does Lemon Dill Chicken Pasta with Goat Cheese take to prep?
This recipe qualifies as quick prep and yields 4 servings in one stovetop session. You're looking at minimal hands-on time with pasta and chicken cooking simultaneously, making it efficient for weeknight dinner prep.
Is Lemon Dill Chicken Pasta with Goat Cheese good for muscle gain?
At 35g protein per serving, this dish works better as a carb-rich side or lighter meal within a muscle gain phase rather than a primary protein source. Pair it with an additional 25-30g protein source to hit typical daily muscle-building targets.
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