This Broccoli and Cauliflower Sauce Chicken Mac is a fantastic addition to your healthy chicken pasta ideas. You’ll love this creamy, veggie-packed dish that’s both satisfying and simple to prepare for a weeknight meal.
Key Ingredients & Substitutions
- Chicken Breast: Use chicken thighs for a richer flavor, or plant-based chicken for a vegetarian option.
- Pasta: Any short pasta shape works well, like penne or fusilli. Whole wheat pasta boosts fiber.
- Broccoli & Cauliflower: Fresh or frozen florets are fine. You can also use just one or the other.
- Milk: Any milk (dairy or non-dairy) can be used, but whole milk or half-and-half makes it creamier.
- Nutritional Yeast: Adds a cheesy, umami flavor without dairy. You can skip it if unavailable, or use a sprinkle of parmesan cheese if dairy is okay for you.
- Vegetable Broth: Chicken broth can also be used.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
- 8 ounces short pasta (like elbow macaroni or small shells)
- 2 cups broccoli florets (fresh or frozen)
- 2 cups cauliflower florets (fresh or frozen)
- 2 tablespoons olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 cups milk
- 1/2 cup vegetable broth
- 2 tablespoons nutritional yeast
- 1 teaspoon dried Italian seasoning
- Salt and black pepper to taste
- Optional: Red pepper flakes for a hint of heat
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450-500
- Tools Needed: Large pot, large skillet, blender or food processor
Step-by-Step Instructions
1. Cook the Pasta and Vegetables
Cook your pasta according to package directions until al dente. While the pasta cooks, steam or boil your broccoli and cauliflower florets until they are very tender. Drain both the pasta and vegetables well.
2. Sauté the Chicken and Aromatics
Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken breast and cook until browned on all sides and cooked through. Remove the chicken from the skillet and set aside. Add the chopped onion to the skillet and cook until softened, about 3-5 minutes, then add the minced garlic and cook for another minute until fragrant.
3. Make the Creamy Vegetable Sauce
Transfer the cooked broccoli, cauliflower, sautéed onion, and garlic to a blender or food processor. Add the milk, vegetable broth, nutritional yeast, Italian seasoning, salt, and pepper. Blend until the sauce is completely smooth and creamy.
4. Combine Everything
Return the cooked chicken to the skillet. Pour the creamy vegetable sauce over the chicken and stir to combine. Add the cooked pasta to the skillet and gently toss everything together until the pasta and chicken are evenly coated in the sauce. Heat through for a few minutes until warmed.
5. Serve and Enjoy
Taste and adjust seasonings as needed. Serve immediately. This is one of those healthy chicken pasta ideas you’ll want to make again and again.
Variation Ideas
- Stir in a handful of fresh spinach at the end for extra greens.
- Add a pinch of smoked paprika to the sauce for a smoky flavor.
- Top with toasted breadcrumbs for added texture.
- For a vegetarian meal, omit the chicken and add cannellini beans or chickpeas.
Storage Instructions
You can store leftover Broccoli and Cauliflower Sauce Chicken Mac in an airtight container in the refrigerator for up to 3-4 days. When reheating, add a splash of milk or broth to help loosen the sauce and prevent it from drying out. Reheat gently on the stovetop or in the microwave until warmed through.
Frequently Asked Questions (FAQ)
- Can I use frozen chicken? Yes, just make sure to thaw it completely before cubing and cooking.
- Is this recipe gluten-free? Use gluten-free pasta, and the rest of the ingredients are naturally gluten-free.
- Can I make this dairy-free? Yes, use a plant-based milk (like almond or oat milk) and ensure your nutritional yeast is dairy-free.
- How can I make the sauce thicker? If your sauce is too thin, you can simmer it gently for a few extra minutes until it reduces slightly.
- What kind of pasta works best? Short pasta shapes like elbow macaroni, shells, or fusilli are excellent for holding the creamy sauce.
- Can I add other vegetables? Absolutely! Carrots, peas, or bell peppers would be delicious additions to this healthy chicken pasta idea.