Creamy Peri Peri Chicken Pasta

A high-protein, creamy peri peri chicken pasta made entirely on one sheet pan. Marinated chicken thighs are oven-baked with peri peri sauce, then roasted vegetables and a rich cream cheese sauce are built right in the same pan before tossing with rigatoni. Makes 8 meal-prep servings at only 592 calories each.

smart_display Published 2026-02-24 download Extracted 2026-04-04

15m Prep

45m Cook

1h Total

8 Servings

peri-peri chicken pasta meal-prep high-protein sheet-pan one-pan fusion healthy easy dairy low-calorie

Ingredients

Creamy Peri Peri Pasta

225 g white and red onion, chopped (chopped)
225 g red and green bell pepper, chopped (chopped)
1.5 tsp salt
2 tsp garlic powder
2 tsp dried oregano
2 tsp smoked paprika
135 g tomato paste
180 g light cream cheese
400 ml light evaporated milk
150 g peri peri medium sauce
480 g uncooked protein rigatoni pasta (boiled and drained)
fresh parsley, chopped (freshly chopped, to garnish) optional

Peri Peri Chicken

1500 g boneless skinless chicken thighs, fat trimmed (fat trimmed)
3 tsp salt
2 tsp chilli flakes
4 tsp dried oregano
4 tsp garlic powder
4 tsp smoked paprika
3 tsp onion powder
2 tbsp fresh parsley, chopped (freshly chopped)
2 tbsp fresh coriander (cilantro), chopped (freshly chopped)
1 lemon lemon juice (freshly squeezed)
8 tsp olive oil
100 g Nando's peri peri medium sauce (for brushing over chicken before cooking)
4 tsp avocado cooking spray

Steps

Creamy Peri Peri Pasta

1

While the chicken marinates, boil the rigatoni pasta according to package instructions, drain, and set aside.

~10 min
2

Remove the cooked chicken from the sheet pan and set aside, keeping all the pan juices. Add the chopped onion and bell pepper to the pan, toss them in the pan juices, spread flat, and roast at 180°C / 370°F for 15 minutes until soft and lightly charred.

Tip: Those pan drippings are liquid gold — they carry all the peri peri flavor that will season the entire sauce.

~15 min
3

While the sheet pan is still hot, add extra seasoning (salt, garlic powder, oregano, smoked paprika), tomato paste, light cream cheese, light evaporated milk, and peri peri medium sauce directly to the pan. Mix gently until everything is melted, smooth, and creamy — the residual heat will help emulsify the sauce. If needed, return the pan to the oven for 5 minutes.

Tip: Work quickly once the pan is out of the oven — the residual heat is your emulsifier.

~5 min
4

Stir the cooked rigatoni pasta and fresh chopped parsley into the creamy sauce until evenly coated. Slice the peri peri chicken and serve on top of the pasta. Divide into 8 equal portions for meal prep.

Tip: Store portions in airtight containers in the refrigerator for up to 5 days.

~5 min

Peri Peri Chicken

1

Trim excess fat from the boneless skinless chicken thighs. Add the seasoning mix (salt, chilli flakes, oregano, garlic powder, smoked paprika, onion powder), fresh parsley, fresh coriander, lemon juice, and olive oil. Mix until the chicken is evenly coated and the color changes. Let marinate if time allows.

Tip: The longer you marinate, the deeper the flavor penetration — even 15 minutes makes a difference.

~10 min
2

Line a large sheet pan and spread the marinated chicken in a single layer. Brush a light layer of peri peri medium sauce over the chicken, then lightly spray with avocado cooking spray. Bake in a preheated oven at 200°C / 400°F for 22–25 minutes until golden and juicy.

Tip: Do not overcrowd the pan — single layer ensures proper browning, not steaming.

~25 min

Nutrition (per serving)

592

Calories

55g

Protein

54g

Carbs

19g

Fat

Fiber

Cultural Context

Peri peri (also spelled piri piri) is a chili sauce originating from Southern Africa, popularized globally by the Portuguese-influenced restaurant chain Nando's. This recipe fuses the bold, smoky heat of peri peri seasoning with Italian pasta-making techniques and American meal-prep culture, reflecting the modern high-protein fitness cooking trend where flavor and macro efficiency coexist.