Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Chicken fajita pasta with Greek yogurt brings browned chicken, pepper strips and paprika into a creamy tomato-coated penne dinner. The yogurt is added after cooking rather than boiled with raw chicken, which helps keep the sauce from splitting.
Paprika and cumin provide a warm flavor without making the recipe especially hot. Add any chili separately to taste and list it if you use enough to affect the recipe.
Thin chicken strips cook quickly but still need a thermometer check. Do not rely only on a browned outside when deciding they are ready. For another preparation, see Healthy Chicken Fajita Bowl with Cauliflower Rice.
Why Readers May Like It
- 1Measured portions, a clear sauce method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving pasta meal with the sauce and toppings included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. Plain pasta-boiling water is drained and is not a nutrient-bearing ingredient.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole-wheat penne, dry | about 10 oz | 280 g | 986 kcal | 38.8 g | 205.4 g | 8.2 g |
| Raw boneless skinless chicken breast, thin strips | about 1 lb 5 oz | 600 g | 720 kcal | 135 g | 0 g | 15.7 g |
| Red or yellow bell peppers, thin strips | about 3 medium | 450 g | 117 kcal | 4.5 g | 27.1 g | 1.4 g |
| Onion, thinly sliced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Canned crushed tomatoes | about 1 2/3 cups | 400 g | 128 kcal | 6.6 g | 29.2 g | 1.1 g |
| Plain nonfat Greek yogurt | about 1 US cup | 250 g | 148 kcal | 25.5 g | 9 g | 1 g |
| Olive oil | 1 tbsp | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Paprika | about 2 tsp | 4 g | 11 kcal | 0.6 g | 2.2 g | 0.5 g |
| Ground cumin | about 1 tsp | 2 g | 8 kcal | 0.4 g | 0.9 g | 0.4 g |
| Garlic, minced | 3 cloves | 9 g | 13 kcal | 0.6 g | 3 g | 0 g |
| Lime juice | 2 tbsp | 30 g | 8 kcal | 0.1 g | 2.5 g | 0 g |
| Fresh cilantro / coriander leaves | small handful | 10 g | 2 kcal | 0.2 g | 0.4 g | 0.1 g |
| Table salt | about 1/3 tsp | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2325 kcal | 213.9 g | 293.7 g | 42.5 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large pasta pot (paid link)
- Colander (paid link)
- Wide saucepan or skillet (paid link)
- Instant-read food thermometer (paid link)
- Shallow food containers (paid link)
Before You Start
Paprika and cumin provide a warm flavor without making the recipe especially hot. Add any chili separately to taste and list it if you use enough to affect the recipe.
Allow about 50 minutes. Components can overlap; use the doneness cues rather than the clock alone. Measure ingredients and prepare the vegetables before heating the pan. Use the listed dry, raw or drained state for each weight.
Cut and organize
8–10 minutesSlice chicken into similar thin strips using a separate board. Slice peppers and onion. Measure spices, tomatoes and yogurt before heating the pan. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Cook the pasta
To package timingBoil penne in unsalted water according to its package. Reserve a mug of cooking water and drain when tender with a little bite remaining.
Brown chicken in batches
To 165°F / 74°CHeat half the oil in a large skillet (paid link) over medium-high heat. Cook chicken in a broad layer, turning, until the thickest strips reach 165°F / 74°C. Use batches if crowded and transfer cooked chicken to a clean bowl.
Cook peppers and onion
7–9 minutesAdd remaining oil and the vegetables. Cook for 7–9 minutes, stirring, until tender with some colored edges. Lower heat and add garlic, paprika and cumin for 30 seconds.
Reduce the tomato sauce
6–8 minutesAdd tomatoes and salt. Simmer for 6–8 minutes until lightly thickened. Add a splash of pasta water only if the mixture catches before the vegetables are ready.
Combine cooked components
1–2 minutesReturn chicken and its juices to the skillet and fold in penne. Heat until thoroughly hot. Remove from the heat and wait for bubbling to stop.
Add yogurt gradually
1 minuteStir a spoonful of warm sauce into the yogurt, then fold the yogurt mixture back into the skillet with lime juice. Do not boil the finished dairy sauce.
Finish and portion
1 minuteAdd cilantro and divide evenly into four bowls. Serve without an unlisted pile of cheese or sour cream; additions require their own nutrition adjustment.
How to Know It Is Ready
Poultry reaches 165°F / 74°C. Reheated leftovers reach 165°F / 74°C.
Pasta is tender and the sauce coats it at the consistency described in the method.
One quarter of every listed ingredient, including pasta, sauce and any measured topping.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 53.5 g protein per serving.
- Pasta, the listed protein source and vegetables are included in the complete meal.
Things to Consider
- Wheat and milk. Check any substituted seasoning blend.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Pasta meal planning
Home cooks looking for a measured poultry lunch or dinner.
Home cooking
Thin chicken strips cook quickly but still need a thermometer check. Do not rely only on a browned outside when deciding they are ready.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein or pasta, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- For a meat-free variation use a suitable protein and rewrite its cooking and nutrition basis; simply removing chicken substantially lowers protein.
- Use the package directions for an alternative pasta and recalculate if its nutrient label differs.
Allergen Information
Wheat and milk. Check any substituted seasoning blend.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Pasta Meal
Greek yogurt gives a different tang and fat level from cream cheese or heavy cream. Substituting either changes the intended sauce and nutrition.
Reheating the Meal
Reheat the portion you plan to eat to 165°F / 74°C throughout. Add a little water if needed to loosen the sauce and check several places because microwave heating can be uneven. Pasta and dairy sauce textures may change after storage.
Follow USDA leftovers guidance. For another sauce and ingredient combination, browse Shrimp and Zucchini Whole-Wheat Pasta.
Frequently Asked Questions
A hard boil or adding cold yogurt directly to a very hot pan can cause separation. Finish the chicken and vegetables first, temper the yogurt and combine off the heat.
Yes, but use an appropriate cooked weight and reheat it to 165°F / 74°C. The raw-chicken nutrition basis and initial cooking step no longer apply directly.
Yes, but check its salt and allergens. Replace the listed spices appropriately and recalculate sodium rather than adding a full packet on top of all the salt.
Use the serving controls to scale the gram quantities and serving count. Use larger cookware or cook in batches; cooking time does not simply double. Approximate household notes below remain at the base four-serving amounts.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the raw, dry and drained amounts listed in the recipe.
Compare on Amazon → (paid link)Paid link · opens in a new tabChef’s knife
Prepare ingredients in the sizes described by the method.
Compare on Amazon → (paid link)Paid link · opens in a new tabCutting board
Keep preparation surfaces clean and separate raw animal foods from cooked food.
Compare on Amazon → (paid link)Paid link · opens in a new tabLarge pasta pot
Allow enough room for pasta to boil and be stirred.
Compare on Amazon → (paid link)Paid link · opens in a new tabColander
Drain pasta after reserving the required cooking water.
Compare on Amazon → (paid link)Paid link · opens in a new tabWide saucepan or skillet
Use a suitable pan for the sauce and other cooked components.
Compare on Amazon → (paid link)Paid link · opens in a new tabInstant-read food thermometer
Check the stated poultry or seafood temperatures with a clean probe.
Compare on Amazon → (paid link)Paid link · opens in a new tabShallow food containers
Cool and refrigerate planned leftovers promptly.
Compare on Amazon → (paid link)Paid link · opens in a new tab
