10 Easy and Delicious Recipes with Chicken and Bow Tie Pasta for Weight Loss: Grilled, Pan-Seared & Slow-Cooked
Introduction
Imagine this: you’ve had a long day, and your stomach is rumbling, but you also want to stick to your weight-loss goals. The last thing you want is to sacrifice flavor for the sake of your waistline. What if I told you that you can have both—delicious, comforting meals that help you stay on track with your health goals? Sounds like a dream, right?
Well, it’s not just a dream. By combining lean protein (like chicken) with nutrient-packed bow tie pasta, you can create satisfying, low-calorie meals that fill you up without weighing you down. Whether you’re looking to grill, pan-sear, or slow-cook your way to a healthier lifestyle, you’re in the right place.
In this article, I’ll walk you through 10 easy and delicious chicken and bow tie pasta recipes that are not only tasty but also light enough for weight loss. From creamy dishes to spicy creations, each recipe will give you the flavors you crave without the added calories. Let’s dive in!
- Introduction
- Balanced Nutrition in One Bowl
- Meal Prep-Friendly and Customizable
- 1. Grilled Chicken Bow Tie Pasta Salad
- 2. Creamy Greek Yogurt Chicken Pasta
- 3. One-Pan Chicken and Veggie Bow Tie Pasta
- 4. Spicy Cajun Chicken Bow Tie Pasta
- 5. Lemon Herb Chicken and Farfalle
- 6. Baked Chicken and Spinach Bow Tie Pasta
- 7. Slow-Cooked Tomato Chicken Pasta
- 8. Pan-Seared Chicken with Garlic Bow Tie Pasta
- 9. Avocado Chicken Bow Tie Pasta Bowl
- 10. Chicken Pesto Farfalle (Light Version)
Why Choose Chicken and Bow Tie Pasta for Weight Loss?
Balanced Nutrition in One Bowl
When it comes to weight loss, it’s all about finding the right balance between protein, carbohydrates, and fats. Chicken, especially chicken breast, is a lean protein that’s low in fat and high in nutrients. Bow tie pasta, or farfalle, is a great choice because it’s a complex carbohydrate, providing you with the energy you need without spiking your blood sugar.
Together, chicken and bow tie pasta offer a balanced combination that will keep you full longer, prevent overeating, and stabilize your energy levels throughout the day. What makes this even better is that both ingredients are incredibly versatile and can be dressed up or down depending on your flavor preferences.
Meal Prep-Friendly and Customizable
Another fantastic reason to embrace chicken and bow tie pasta is that they’re both meal prep-friendly and easily customizable. You can cook a big batch of pasta and chicken, then divide it into containers for the week. Add in your favorite veggies or sauces, and you’ve got a week’s worth of healthy, flavorful meals ready to go.
Plus, you can swap out bow tie pasta for whole wheat pasta, or even use zucchini noodles if you’re looking to cut carbs. That means you’re in full control of your meal—tailoring it to your specific needs, whether you’re focusing on calorie control, extra protein, or more fiber.
Top 10 Recipes with Chicken and Bow Tie Pasta for Weight Loss
Here are 10 delicious recipes featuring chicken and bow tie pasta that will satisfy your cravings while supporting your weight-loss journey. Each recipe is designed to be easy, flavorful, and nourishing.
1. Grilled Chicken Bow Tie Pasta Salad
Ingredients
| Ingredient | Quantity |
|---|---|
| Grilled chicken breast | 1 cup, sliced |
| Cooked bow tie pasta | 1 cup |
| Cherry tomatoes | ½ cup, halved |
| Cucumber | ½ cup, sliced |
| Olive oil | 1 tbsp |
| Lemon juice | 1 tbsp |
Instructions
- Grill the chicken breast until fully cooked and slice into strips.
- Cook the bow tie pasta according to the package instructions and let it cool.
- In a large bowl, combine the pasta, chicken, cherry tomatoes, and cucumber.
- Drizzle olive oil and lemon juice over the salad, then toss everything together.
- Serve chilled for a refreshing meal that’s perfect for hot summer days.
This recipe is perfect for a light yet filling lunch or dinner. The combination of grilled chicken, fresh veggies, and pasta offers a balance of protein, fiber, and healthy fats—all of which support weight loss.
2. Creamy Greek Yogurt Chicken Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, cubed |
| Bow tie pasta | 1 cup |
| Greek yogurt | ¼ cup |
| Spinach | ½ cup, fresh |
| Garlic | 2 cloves, minced |
| Olive oil | 1 tbsp |
| Parmesan cheese | 2 tbsp, grated |
Instructions
- Cook the pasta as directed and set aside.
- In a skillet, heat olive oil over medium heat, then sauté garlic until fragrant.
- Add chicken breast cubes and cook until browned.
- Stir in Greek yogurt, spinach, and parmesan cheese. Cook until the spinach wilts and the sauce thickens.
- Toss the cooked pasta in the skillet, coating it with the creamy sauce.
This dish provides a creamy texture without the heavy calories of traditional cream sauces. Greek yogurt gives it a protein boost while keeping it light, making it perfect for weight loss.
3. One-Pan Chicken and Veggie Bow Tie Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, diced |
| Bow tie pasta | 1 cup |
| Zucchini | ½ cup, diced |
| Bell peppers | ½ cup, sliced |
| Broccoli | ½ cup, chopped |
| Olive oil | 1 tbsp |
| Low-sodium chicken broth | ½ cup |
Instructions
- In a large skillet, heat olive oil over medium-high heat.
- Add diced chicken breast and cook until golden brown.
- Toss in the zucchini, bell peppers, and broccoli, and sauté until softened.
- Add the cooked pasta and chicken broth, then stir to combine.
- Let everything simmer until the liquid is absorbed.
This one-pan dish is perfect for busy nights when you want a healthy meal with minimal cleanup. The added veggies boost the fiber content, which will keep you full and satisfied for longer.
4. Spicy Cajun Chicken Bow Tie Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, sliced |
| Bow tie pasta | 1 cup |
| Cajun seasoning | 1 tbsp |
| Olive oil | 1 tbsp |
| Greek yogurt | ¼ cup |
| Cherry tomatoes | ½ cup, halved |
Instructions
- Season the chicken with Cajun seasoning and cook in a hot pan with olive oil.
- Cook the pasta according to package instructions.
- Once the chicken is done, mix in Greek yogurt to create a creamy sauce.
- Add the pasta and cherry tomatoes, tossing everything together.
Spicy and creamy, this dish offers bold flavors while staying light on calories. The Greek yogurt adds creaminess without the extra fat of a traditional cream sauce.
5. Lemon Herb Chicken and Farfalle
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, sliced |
| Bow tie pasta | 1 cup |
| Lemon juice | 2 tbsp |
| Fresh parsley | 2 tbsp, chopped |
| Olive oil | 1 tbsp |
Instructions
- Cook the pasta as directed and set aside.
- In a skillet, heat olive oil and cook the chicken until golden.
- Squeeze lemon juice over the chicken and sprinkle with parsley.
- Toss the pasta with the chicken, ensuring it’s evenly coated with the lemon herb dressing.
Lemon and fresh herbs bring a burst of flavor to this light yet satisfying dish. It’s a perfect option for those who enjoy a refreshing, zesty meal.
6. Baked Chicken and Spinach Bow Tie Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, cubed |
| Bow tie pasta | 1 cup |
| Spinach | 1 cup, fresh |
| Low-fat mozzarella | ½ cup, shredded |
| Tomato sauce | ½ cup |
Instructions
- Preheat the oven to 375°F (190°C).
- Cook the pasta and mix it with spinach and tomato sauce.
- Layer the pasta and spinach mixture in a baking dish, top with chicken cubes, and sprinkle with mozzarella.
- Bake for 20 minutes or until the cheese is melted and bubbly.
Baking your pasta with chicken and spinach adds a cozy touch to this low-fat meal. It’s a perfect comfort food alternative that won’t undo your progress on your weight-loss journey.
7. Slow-Cooked Tomato Chicken Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, diced |
| Bow tie pasta | 1 cup |
| Tomato sauce | 1 cup |
| Italian seasoning | 1 tsp |
| Onion | ½ cup, chopped |
Instructions
- In a slow cooker, combine chicken, tomato sauce, and onion.
- Cook on low for 4-5 hours until the chicken is tender.
- Cook the pasta separately, then combine it with the slow-cooked chicken sauce.
This slow-cooked dish is perfect for a hands-off meal that’s bursting with flavor. The tomato sauce and chicken meld together, creating a rich, hearty dish that’s still light on calories.
8. Pan-Seared Chicken with Garlic Bow Tie Pasta
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, sliced |
| Bow tie pasta | 1 cup |
| Garlic | 2 cloves, minced |
| Olive oil | 1 tbsp |
Instructions
- Sear the chicken in a hot pan with olive oil until crispy and golden.
- Sauté garlic in the same pan until fragrant.
- Toss in the cooked pasta, combining everything well.
Pan-searing the chicken gives it a crispy texture, while the garlic adds depth and aroma. This recipe is fast, flavorful, and perfect for weight loss.
9. Avocado Chicken Bow Tie Pasta Bowl
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, cubed |
| Bow tie pasta | 1 cup |
| Avocado | ½, sliced |
| Black beans | ¼ cup |
| Corn | ¼ cup |
Instructions
- Cook the chicken and pasta as directed.
- Combine the chicken and pasta with avocado, black beans, and corn.
- Serve in a bowl and enjoy this nutrient-dense meal.
This dish combines healthy fats from avocado with lean protein, making it ideal for a post-workout meal.
10. Chicken Pesto Farfalle (Light Version)
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken breast | 1 cup, grilled |
| Bow tie pasta | 1 cup |
| Pesto | 2 tbsp |
| Cherry tomatoes | ½ cup, halved |
Instructions
- Toss the grilled chicken with pesto and cooked pasta.
- Add cherry tomatoes for a burst of freshness.
The pesto adds a rich, herby flavor without being too heavy, making this recipe a perfect light lunch or dinner.
Tips to Make Chicken and Bow Tie Pasta Healthier
Here are a few additional tips to help you keep your chicken and bow tie pasta recipes weight-loss-friendly:
- Use Whole Grain Pasta: Opt for whole wheat bow tie pasta for added fiber, which will help keep you feeling full.
- Increase Vegetables: Add more vegetables like spinach, zucchini, or bell peppers to boost the nutritional value of your dish.
- Go Easy on the Sauce: Choose lighter options like Greek yogurt or a simple tomato-based sauce rather than heavy creams.
- Portion Control: Be mindful of portion sizes. A serving of pasta is typically around 1 cup cooked, and aim for about 4 oz of chicken.
Conclusion
With these 10 easy and delicious recipes featuring chicken and bow tie pasta, you don’t have to sacrifice flavor for weight loss. Whether you’re looking to grill, slow-cook, or pan-sear, these dishes will provide you with the nutrition and satisfaction you need to stay on track with your health goals.