Caramelized Onion Chicken Pasta

A high-protein, meal-prep-friendly creamy pasta with garlic-herb chicken thighs and oven-caramelized red and white onions. Pure comfort food made lighter — only ~638 calories with 58g of protein per serving across 6 servings.

smart_display Published 2026-04-26 download Extracted 2026-05-01

15m Prep

50m Cook

1h 5m Total

6 Servings

pasta chicken caramelized-onions high-protein meal-prep creamy-pasta comfort-food healthy easy italian-inspired

Ingredients

Caramelized Onions

200 g red onion (thinly sliced)
200 g white onion (thinly sliced)
100 g sundried tomatoes (drained and chopped)
1 tsp salt
3 tsp Italian seasoning
2 tsp paprika
1 bulb whole garlic bulb (sliced from the top)
10 seconds spray avocado oil spray

Creamy Pasta Sauce

425 g light evaporated milk (regular milk works as substitute (range: 400-450g))
120 g light cream cheese
95 g grated parmesan (range: 90-100g)
22 g dark soy sauce (range: 20-25g)
1 tbsp fresh parsley (finely chopped (1-2 tbsp to taste))
350 g spaghetti or linguine (dry weight, cooked according to package)

Garlic Herb Chicken

1200 g boneless chicken thighs (raw, sliced into cubes)
2 tsp salt
4 tsp spicy Italian seasoning (Schwartz brand or similar)
3 tsp dried parsley
4 tsp garlic granules or powder
4 tsp paprika
30 g olive oil (approx. 6 tsp)

Steps

Caramelized Onions

1

Thinly slice the red and white onions and add them to a large oven dish along with the chopped drained sundried tomatoes, salt, Italian seasoning and paprika. Spray with avocado oil for ~10 seconds and mix until well combined.

~5 min
2

Slice the top off a whole garlic bulb and place it cut-side up in the center of the onion mixture. Cover the dish tightly with foil and bake at 190C/380F for 45 minutes, checking halfway. The onions should be golden and caramelized.

Tip: Covering with foil traps steam so the onions soften before they caramelize — don't skip this.

~45 min

Creamy Pasta Sauce

1

Squeeze the soft roasted garlic out of its skins back into the dish and mix until juicy and fragrant. While the dish is still hot, add the fresh parsley, dark soy sauce, grated parmesan, evaporated milk and light cream cheese.

Tip: Adding dairy while the dish is still hot helps the cream cheese melt smoothly without lumps.

~5 min
2

Stir continuously until the cheese has melted and the sauce is creamy. If desired, return the dish to a low oven briefly to thicken the sauce. Add the cooked pasta and fold gently until rich and indulgent.

Tip: Fold gently to keep the pasta intact and evenly coat every strand without breaking it.

~5 min

Garlic Herb Chicken

1

Slice the chicken thighs into bite-size cubes. Add the salt, spicy Italian seasoning, dried parsley, garlic granules, paprika and olive oil. Mix well until the chicken changes color and is fully coated, then set aside to marinate.

Tip: Mixing until the color visibly changes ensures every piece is fully coated.

~5 min
2

Spread the marinated chicken on a lined large sheet pan in a single layer. Bake at 200C/400F for 18 minutes, then broil for 5 extra minutes until golden and crispy. Serve with the caramelized onion pasta and enjoy.

Tip: A single layer (not crowded) is the key to crispy edges — use two pans if needed.

~23 min

Nutrition (per serving)

638

Calories

58g

Protein

52g

Carbs

21g

Fat

Fiber

Cultural Context

A modern high-protein meal-prep take on classic Italian-style creamy pasta. Caramelized onions and sundried tomatoes add the deep umami sweetness typically built up on the stovetop, but here achieved hands-off in the oven. The lightened sauce — using evaporated milk, light cream cheese, and grated parmesan instead of heavy cream — is a hallmark of fitness-forward European meal prep cooking, where macros matter without sacrificing comfort.