Go Back
High-Protein Chicken Sausage Pasta with Zucchini & Tomatoes

High-Protein Chicken Sausage Pasta with Zucchini & Tomatoes Recipe

Allan
This High-Protein Chicken Sausage Pasta with Zucchini & Tomatoes is the perfect balance of comfort and nutrition. It delivers bold, satisfying flavors while keeping protein high and meals light. Whether you're cooking for fitness goals or just a delicious dinner, this recipe is simple, nourishing, and incredibly satisfying.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Dinner
Cuisine High Protein, Italian-inspired
Servings 4
Calories 520 kcal

Ingredients
  

  • Chicken sausage 300g
  • Pasta 200g
  • Zucchini 2
  • Cherry tomatoes 1½ cups
  • Garlic 4 cloves
  • Olive oil 2 tbsp
  • Parmesan ½ cup
  • Seasoning

Instructions
 

  • Fill a large pot with water and add a generous amount of salt—it should taste slightly salty like the sea. Bring it to a rolling boil, then add your pasta. Cook according to package instructions until al dente (tender but still slightly firm in the center). Before draining, carefully scoop out about ½ cup of the pasta water and set it aside. Drain the rest and keep the pasta ready.
  • Place a large skillet over medium heat and add olive oil. Once the oil is warm, add the sliced chicken sausage in a single layer. Let it cook undisturbed for a couple of minutes to develop a golden, slightly crispy edge, then stir and cook for another 2–3 minutes until evenly browned and heated through.
  • Add the sliced zucchini to the skillet with the sausage. Cook for 3–4 minutes, stirring occasionally, until the zucchini becomes tender but still has a slight bite. Avoid overcooking at this stage to prevent it from turning too soft or watery.
  • Stir in the minced garlic and cherry tomatoes. Cook for another 2–3 minutes, allowing the garlic to become fragrant and the tomatoes to soften. As they heat, the tomatoes will start to burst slightly and release their juices.
  • Using the back of a spoon or spatula, gently press some of the softened tomatoes in the pan. This helps create a light, natural sauce that coats the sausage and zucchini without needing heavy cream or extra ingredients.
  • Add the cooked pasta directly into the skillet. Pour in a small splash of the reserved pasta water and gently toss everything together. The starch from the pasta water will help bind the sauce and create a smooth, glossy texture.
  • Sprinkle in the grated parmesan cheese and mix well until it melts into the sauce, making it creamy and evenly coating the pasta. If the mixture looks too thick, add a little more pasta water, one tablespoon at a time, until you reach your desired consistency.
  • Taste the pasta and adjust the seasoning as needed. Add salt, freshly ground black pepper, and Italian herbs to enhance the overall flavor. Mix again to ensure everything is well combined.
  • Serve immediately while hot and fresh. For an extra touch, garnish with more grated parmesan and a sprinkle of fresh herbs like parsley or basil for added color and flavor.