Introduction

This Creamy Tomato Spinach Chicken Spaghetti is the ultimate 30-minute weeknight dinner. It combines tender chicken, fresh spinach, and a rich, velvety tomato sauce for a comforting meal that feels indulgent yet is simple to prepare. If you enjoy creamy pasta dishes, you might also love this Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce Recipe.

Ingredients

This healthy Mediterranean Tomato Spinach Chicken Spaghetti comes together with vibrant, fresh ingredients that promise a bright, savory, and satisfying meal without any dairy.

• 8 ounces spaghetti (or preferred pasta)
• 1/3 cup sun-dried tomatoes, chopped (drained if packed in oil)
• 2 tablespoons olive oil (from sun-dried tomato jar reserved, if available)
• 1 pound boneless skinless chicken (breast or thighs), cut into 1/2–inch pieces
• 1/4 teaspoon salt, plus more to taste
• 1/4 teaspoon red pepper flakes (optional)
• 4 Roma tomatoes, chopped (or about 2 cups chopped tomatoes)
• 1/4 cup fresh basil leaves, chopped
• 8 ounces fresh spinach (about 4 cups packed)
• 3 garlic cloves, minced
• 3 tablespoons additional olive oil (high-quality), for finishing
• Freshly ground black pepper, to taste

Timing

Prep Time	15 minutes
Cook Time	20 minutes
Total Time	35 minutes

Context: This Mediterranean Tomato Spinach Chicken Spaghetti comes together in about 35 minutes, making it roughly 25% faster than many similar baked or cream-based pasta recipes.

Step-by-Step Instructions

Step 1 — Prepare Your Ingredients

Gather and prep all components for your Mediterranean Tomato Spinach Chicken Spaghetti. This includes dicing the chicken breast into bite-sized pieces, mincing garlic, and roughly chopping fresh spinach. Having everything ready ensures a smooth, uninterrupted cooking process for this healthy, dairy-free dish.

Step 2 — Cook the Chicken

Heat a large skillet or Dutch oven over medium-high heat with a tablespoon of olive oil. Add the diced chicken in a single layer, seasoning with salt, pepper, and dried oregano. Cook for 5-7 minutes, stirring occasionally, until the chicken is golden brown and cooked through. Remove the chicken to a plate and set aside.

Step 3 — Sauté the Aromatics

In the same skillet, add a little more oil if needed and sauté the minced garlic for about 30 seconds until fragrant. Be careful not to burn it, as this will make the sauce bitter. This builds the foundational flavor for your creamy-free tomato sauce.

Step 4 — Build the Tomato Sauce

Pour in a can of crushed tomatoes and add a pinch of red pepper flakes for a subtle kick. Bring the sauce to a simmer, then reduce the heat to medium-low. Let it cook for 10-15 minutes to allow the flavors to meld and the sauce to thicken slightly, stirring occasionally.

Step 5 — Cook the Pasta

While the sauce simmers, bring a large pot of salted water to a boil. Add the spaghetti and cook according to package directions until al dente. Reserve about a cup of the starchy pasta water before draining, as it’s the secret to creating a silky, cohesive sauce without any cream or cheese.

Step 6 — Combine and Finish

Return the cooked chicken to the skillet with the tomato sauce. Add the fresh spinach and stir until it just wilts, about 1-2 minutes. Add the drained spaghetti directly to the skillet, tossing everything together. Use the reserved pasta water, a splash at a time, to loosen the sauce and help it cling to the pasta.

Step 7 — Final Seasoning and Serve

Taste your Mediterranean Tomato Spinach Chicken Spaghetti and adjust seasoning with more salt, pepper, or a squeeze of fresh lemon juice for brightness. Garnish with fresh basil or parsley if desired. Serve immediately for the best texture and flavor of this satisfying, dairy-free meal.

Nutritional Information

Calories	~480
Protein	~38g
Carbohydrates	~52g
Fat	~12g
Fiber	~6g
Sodium	~620mg

This healthy Mediterranean Tomato Spinach Chicken Spaghetti is a nutrient-dense meal, providing a good balance of protein and complex carbs. It’s also a good source of vitamins A, C, and K from the spinach and tomatoes.

Note: Nutritional estimates are based on typical ingredients and serving size. Values may vary depending on specific brands and measurements used.

Healthier Alternatives

This Mediterranean Tomato Spinach Chicken Spaghetti is wonderfully adaptable. Here are some simple swaps to tailor it to your dietary needs without sacrificing the vibrant, healthy flavors.

• Protein Swap (Turkey or Chickpeas) — Use ground turkey for a leaner option, or canned chickpeas for a plant-based, dairy-free protein that adds a lovely texture.
• Lower-Carb Pasta — Swap regular spaghetti for zucchini noodles (zoodles) or chickpea pasta. Zoodles keep it light and fresh, while chickpea pasta adds extra fiber and protein.
• Gluten-Free Option — Choose a certified gluten-free pasta made from brown rice, quinoa, or lentils to easily make this dish celiac-friendly.
• Low-Sodium Version — Use no-salt-added canned tomatoes and reduce or omit the added salt. Boost flavor with extra garlic, a pinch of red pepper flakes, and fresh herbs like basil or oregano.
• Extra Veggie Boost — Stir in sliced mushrooms or bell peppers with the spinach for more color, nutrients, and a deeper, savory flavor profile.
• Oil Alternative — For a different fat profile, substitute the olive oil with avocado oil, which has a high smoke point and a neutral taste that lets the Mediterranean herbs shine.
• Herb & Spice Variations — Add a teaspoon of dried Italian seasoning or a pinch of saffron threads to the sauce for a more complex, aromatic depth without adding sodium or dairy.

Serving Suggestions

• For a complete Mediterranean meal, pair this Mediterranean Tomato Spinach Chicken Spaghetti with a simple side salad of mixed greens, cucumber, and Kalamata olives tossed in a lemon-oregano vinaigrette.
• Serve it with a side of crusty, whole-grain bread or garlic-rubbed bruschetta to soak up the delicious, herb-infused tomato sauce.
• This healthy, dairy-free pasta is perfect for a casual weeknight dinner, a relaxed weekend family gathering, or meal prep for lunches throughout the week.
• For an elegant presentation, use tongs to twirl the spaghetti into a nest on the plate, ensuring the chicken and spinach are evenly distributed, and garnish with a fresh sprinkle of chopped parsley or basil.
• To keep the meal light and balanced, consider adding a side of roasted vegetables like asparagus, zucchini, or bell peppers.
• This no-cream, no-cheese recipe also pairs wonderfully with a glass of crisp white wine, such as a Sauvignon Blanc or Pinot Grigio, to complement the bright tomato flavors.

Whether you’re looking for a comforting yet healthy dinner or a dish to impress guests, these serving ideas will elevate your Mediterranean Tomato Spinach Chicken Spaghetti experience.

Common Mistakes to Avoid

• Mistake: Using watery, out-of-season tomatoes. Fix: Opt for canned San Marzano or high-quality crushed tomatoes for a rich, concentrated sauce base year-round.
• Mistake: Overcooking the chicken, making it dry and tough. Fix: Sear until just cooked through, then set aside to rest before returning to the sauce to reheat gently.
• Mistake: Adding raw spinach at the wrong time. Fix: Wilt the spinach at the very end, just before serving, to preserve its vibrant color and nutrients.
• Mistake: Underseasoning the sauce. Fix: Layer flavors by seasoning the chicken, sautéing aromatics, and tasting the sauce before finishing with fresh herbs.
• Mistake: Cooking the pasta separately and just mixing it in. Fix: Finish cooking the spaghetti directly in the sauce with a splash of pasta water to help it emulsify and cling.
• Mistake: Skipping the fond. Fix: After searing the chicken, deglaze the pan with a bit of wine or broth to incorporate those flavorful browned bits into the sauce.
• Mistake: Using pre-minced garlic from a jar. Fix: Always use fresh garlic, minced or sliced, for the brightest, most authentic Mediterranean flavor.
• Mistake: Rushing the sauce simmer. Fix: Let the tomato sauce simmer uncovered for at least 15-20 minutes to thicken and develop depth without cream.
• Mistake: Neglecting the acid balance. Fix: A final splash of fresh lemon juice or a drizzle of good olive oil brightens the entire dairy-free dish.

Storing Tips

• Fridge: Cool your Mediterranean Tomato Spinach Chicken Spaghetti completely before transferring it to an airtight container. It will keep well in the refrigerator for up to 3-4 days.
• Freezer: For longer storage, freeze portions in freezer-safe bags or containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
• Reheat: Reheat gently on the stovetop with a splash of water or broth to loosen the sauce, or in the microwave, stirring occasionally. Ensure the internal temperature reaches 165°F (74°C) for food safety.

This healthy, dairy-free pasta stores beautifully, making it a perfect make-ahead meal for busy weeks.

Conclusion

This healthy Mediterranean Tomato Spinach Chicken Spaghetti is a dairy-free, no-cream pasta that’s both satisfying and simple to make. We hope you love this flavorful weeknight dinner! Give it a try and let us know what you think in the comments. For another quick pasta dish, check out our 30-Minute Italian Sausage Pasta with Spinach and Mushrooms Recipe.

Print

FAQs

Is this Mediterranean Tomato Spinach Chicken Spaghetti recipe really dairy-free?

Yes, this recipe is completely dairy-free, using no cream or cheese. The rich, savory sauce gets its body from tomatoes and olive oil, making it a healthy and satisfying option for those avoiding dairy.

Can I use a different pasta for this dish?

Absolutely. While spaghetti is traditional, you can use any pasta shape you prefer, such as penne or linguine. The key is to cook it al dente so it holds up well with the hearty Mediterranean Tomato Spinach Chicken Spaghetti sauce.

How can I store and reheat leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a splash of water or broth to loosen the sauce, preserving the fresh flavors of this healthy meal.