Chicken sausage pasta is a quick, high protein dinner that delivers a creamy tomato sauce without relying on heavy cream. It is ideal for anyone chasing better macros while still wanting a comforting bowl of pasta that tastes like proper comfort food.
If you love this, you should also try Chicken Alfredo!
Chicken Sausage Pasta
This chicken sausage pasta is rich, tangy, and creamy, with juicy slices of chipolata and soft penne coated in a glossy tomato sauce. The light cream cheese melts into the base for a smooth finish, and the seasoning blend adds warmth without overpowering the sausage.
It keeps the classic creamy tomato pasta vibe but makes it more macro friendly by using chicken sausages and light cream cheese. A splash of starchy pasta water helps the sauce cling to the pasta, so it tastes indulgent with simple ingredients.
It serves four and works well for weeknight dinners or portioned lunches. Each serving packs 35g protein and 625 calories, making it filling enough to keep energy steady through the afternoon.
Why We Love this Recipe
- High Protein: Chicken chipolatas and light cream cheese boost the protein without the heaviness of a cream based sauce.
- Comfort Food: The tomato, ketchup, herbs, and spices create a bold, savoury sauce that tastes slow cooked in a fraction of the time.
- Meal Prep Friendly: It reheats well and the sauce stays creamy when loosened with a splash of water.
What is Chicken Sausage Pasta?
Chicken sausage pasta is a pasta dish made by tossing cooked pasta through a sauce built around chicken sausages, tomatoes, and seasonings.
This version is high protein and macro friendly thanks to leaner chicken chipolatas and light cream cheese, making it a solid option for high protein eaters who still want a creamy, satisfying pasta bowl.
Chicken Sausage Pasta Nutrition
This recipe is designed to balance comfort and macros, with a creamy sauce that feels indulgent while keeping protein high per portion. Here’s the nutritional breakdown per serving:
Calories: 625
Protein: 35g
Carbs: 81g
Fat: 17g
Ingredients
- Penne pasta: A sturdy shape that holds onto the creamy tomato sauce and stays satisfying even after reheating.
- Chicken chipolatas: Adds leaner protein and savoury flavour, and slicing helps them brown quickly for better texture.
- Onion: Creates a sweet, savoury base that makes the sauce taste richer without extra fat.
- Garlic: Brings depth and sharpness that balances the tomatoes and seasoning.
- Red bell pepper: Adds natural sweetness and a slight bite for more texture in every serving.
- Chopped tomatoes: Forms the main body of the sauce, giving it a bright, tangy backbone.
- Ketchup: Boosts the tomato flavour and adds a touch of sweetness to round out the spices.
- Light cream cheese: Melts into the sauce for creaminess without needing double cream.
- Seasoning blend: Builds bold, well-rounded flavour so the finished pasta tastes properly seasoned, not flat.
- 30% fat mature cheddar: Adds a sharper, savoury finish per serving without needing loads.
- Basil: Lifts the dish with freshness right at the end.
How to Make Chicken Sausage Pasta
See recipe card for ingredient quantities and full instructions.
Start by cooking the penne in well salted water until al dente. Reserve a mug of pasta water before draining, as this helps loosen the sauce later and makes it cling to the pasta.
While the pasta cooks, soften the onion in a large frying pan over a medium heat, then add the garlic for 1 minute. Add the sliced chicken chipolatas and cook until browned and cooked through.
Stir in the red pepper and cook briefly to soften. Add the seasoning blend, then pour in the chopped tomatoes and ketchup and simmer until the sauce thickens slightly.
Turn the heat down low and stir in the light cream cheese until smooth and creamy. Add the cooked pasta and toss until fully coated, then add a splash of pasta water a little at a time until the sauce looks glossy and saucy.
Serve with the grated cheddar per portion and basil on top.
Tips
- Salt the pasta water properly. It seasons the pasta from the inside and improves the overall flavour of the finished dish.
- Brown the sausage slices well. Colour equals flavour, and it helps the chipolatas hold their texture in the sauce.
- Add the cream cheese on low heat. Gentle heat stops the sauce splitting and keeps it smooth.
- Use pasta water a little at a time. It is easier to loosen than to thicken, so add small splashes until the sauce coats the pasta.
- Simmer the tomato sauce briefly before adding cream cheese. This takes away the raw tomato edge and improves the final taste.
Recipe Variations & Substitutions
- Swap the pasta shape: Use fusilli, rigatoni, or shells, keep the weight the same so the sauce ratio stays right.
- Make it spicier: Add chilli flakes or a pinch of cayenne with the seasoning, then taste before adding extra salt.
- Add more veg: Stir through spinach at the end until just wilted, or add mushrooms with the peppers for extra volume.
- Swap the cheese: Swap the cheddar for reduced fat mozzarella.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or a pan with a splash of water to loosen the sauce.
Frequently Asked Questions
It usually needs more liquid, add reserved pasta water or a splash of hot water and stir until it turns glossy again.
Yes. Cool fully, portion into containers, and refrigerate. Reheat with a splash of water to bring the sauce back to a creamy consistency.
Use reduced fat soft cheese or a light garlic and herb soft cheese for extra flavour. Avoid high heat once added so the sauce stays smooth.
More High Protein Dinners
After you try this Chicken Sausage Pasta Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Chicken Sausage Pasta
Equipment
- 1 Large Frying Pan
- 1 Saucepan
- 1 Chopping Board
- 1 Colander
Ingredients
- 300 g Penne Pasta
- 10 Chicken Chipolatas (sliced)
- 1 medium Onion (diced)
- 2 Garlic Cloves (chopped)
- 1 Red Bell Pepper (diced)
- 1 tin Chopped Tomatoes
- 100 g Tomato Ketchup
- 150 g Light Cream Cheese
Seasoning
- 1 tsp Salt
- 1 tsp Pepper
- 1 tsp Italian Herb Seasoning
- 1 tsp Mixed Herbs
- 1 tsp Dried Thyme
- 1 tsp Paprika
- 1 tsp All Purpose Seasoning
- 1 tsp Mild Curry Powder
Toppings
- 30 g 30% Reduced Fat Cheddar Cheese (grated)
- 1 tsp Basil
Instructions
- Bring a large pan of water to the boil, salt it well, then cook the penne until al dente. Reserve some pasta water, then drain.
- Heat a large frying pan over a medium heat. Add the onion and cook until softened. Stir in the garlic and cook for 1 minute.
- Add the sliced chicken chipolatas and cook, stirring often, until browned and cooked through.
- Add the red pepper and cook for 3 minutes to soften slightly.
- Add the chopped tomatoes and ketchup, then stir in all the seasoning. Simmer for 5 minutes.
- Turn the heat to low and stir in the light cream cheese until fully melted and creamy.
- Add the cooked pasta and toss to coat. Loosen the sauce with a splash of reserved pasta water until glossy and saucy.
- Serve with the cheese and finish with basil and enjoy!
Notes
- Add pasta water gradually, it helps the sauce cling to the pasta and keeps it creamy.
- If the sauce thickens as it sits, loosen with a little hot water or extra reserved pasta water.
