Caramelized Onion Chicken Pasta
This caramelized onion chicken pasta combines tender baked chicken thighs with silky caramelized onions in a creamy sauce, delivering high protein in a meal-prep-friendly format that yields six servings.
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This caramelized onion chicken pasta combines tender baked chicken thighs with silky caramelized onions in a creamy sauce, delivering high protein in a meal-prep-friendly format that yields six servings.
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Cut chicken thighs into cubes and place in a large bowl. Season with salt, Italian seasoning, dried parsley, garlic powder, paprika, and olive oil. Mix with your hands until the chicken is fully coated and set aside.
In a large oven-safe dish, combine the sliced red and white onions, sun-dried tomatoes, and another portion of salt, Italian seasoning, and paprika. Spray with cooking spray and mix well to combine.
Place the whole head of garlic, cut-side up, in the center of the onion mixture.
Bake at 190°C / 380°F for 45 minutes, until the onions are golden and caramelized.
Remove the dish from the oven. Squeeze the roasted garlic cloves out of the head and into the onions. Mix to combine.
To the onion mixture, add fresh parsley, dark soy sauce, grated parmesan, evaporated milk, and light cream cheese.
Stir continuously until the cheese is melted and the sauce is smooth and creamy.
Add the cooked pasta to the sauce and gently fold everything together until the pasta is well-coated.
Spread the marinated chicken in a single layer on a large, parchment-lined sheet pan.
Bake the chicken at 200°C / 392°F for 18 minutes. Then, broil for an additional 4-5 minutes until golden and crispy.
Serve the baked chicken alongside the caramelized onion pasta. Portion into meal prep containers if desired.
Refrigerate in airtight containers for up to 4 days; reheat gently on the stovetop with a splash of cream or water to restore sauce consistency. Freezes well for up to 2 months in individual portions.
Yes, but chicken thighs stay moister during baking. If using breasts, reduce baking time and monitor closely to avoid drying out.
Properly caramelizing onions typically takes 30-40 minutes over medium heat, stirring occasionally, until deep golden brown.
Store in airtight containers in the refrigerator for up to 4 days. Reheat gently on the stovetop with a splash of water or cream to restore creaminess.
Yes, freeze in individual portions for up to 2 months. Thaw in the refrigerator overnight and reheat gently to avoid breaking the sauce.
The high ratio of lean protein from chicken thighs and the measured use of oil and cream keep macros controlled while maintaining richness.
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