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High-Protein Dairy Lactose-free Creamy Pesto Pasta Bake
This high-protein dairy pasta bake is made with juicy seasoned chicken, pesto, cheese, and lactose-free milk and butter. It’s a cozy, crowd-pleasing dinner ready in just 45 minutes that proves you can enjoy creamy pasta bliss without discomfort.
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PREP TIME: 25 minutes
COOK TIME: 20 minutes
SERVINGS: 4-6
TOTAL TIME: 45 minutes
Ingredients
1 lb boneless, skinless chicken breast
2 Tbsp olive oil
½ lb penne pasta (about 2 ½ cups dry)
1½-2 cups lactose-free milk
2 tablespoons lactose-free butter
2 tablespoons flour
½ cup grated Parmesan cheese
⅓ cup basil pesto
Freshly cracked black pepper, to taste
½–1 cup shredded mozzarella
Notes
Source of recipe: Katharine Rosenthal, RDN
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Instructions
Cut chicken into bite-sized pieces. Heat olive oil in a large skillet over medium heat. Add chicken, season lightly with salt and pepper, and cook until golden and cooked through. Remove and set aside.
Cook the pasta according to the package directions while the chicken is cooking.
While the pasta is cooking, make the roux. In a medium saucepan, melt the lactose-free butter over medium heat. Whisk in the flour and cook for 1–2 minutes, stirring constantly, until it forms a smooth paste. Slowly pour in the lactose-free milk while whisking to prevent lumps, then continue stirring until the sauce thickens, about 3–5 minutes. Remove from heat and stir in the parmesan cheese and basil pesto until smooth and creamy.
Add the pasta and pesto roux into the skillet with the cooked chicken and stir to combine. If the sauce feels too thick, add a splash more of lactose-free milk. Transfer everything to a greased 8x8 or 9x9 baking dish. Top with mozzarella and cracked pepper.
Bake or freeze: To bake now, bake uncovered at 375°F for 20 minutes, until bubbly and golden. To freeze for later, cool completely, cover tightly with foil, and freeze.
To reheat from frozen: Thaw overnight in the fridge. Bake covered at 375°F for about 30–35 minutes (or 45–50 if partially frozen) until hot and creamy.
FAQs for High-Protein Dairy Creamy Pesto Pasta Bake
Q: What makes this Creamy Pesto Pasta Bake a good option for people who are sensitive to lactose?
A: This recipe uses lactose-free milk and lactose-free butter to build the creamy pesto sauce, along with parmesan and mozzarella, so you still get a cheesy, satisfying baked pasta with less lactose than traditional cream-based recipes.
Q: Can I prepare this Creamy Pesto Pasta Bake ahead of time for an easy weeknight dinner?
A: Yes. You can assemble the chicken, pasta, and pesto cream sauce in a baking dish, top with mozzarella, then either bake right away or cool completely, cover, and freeze. When you are ready to eat, thaw and bake until hot, bubbly, and golden.
Q: How long does it take to make this Creamy Pesto Pasta Bake from start to finish?
A: Plan for about 45 minutes total. Prep and cook the chicken and pasta in roughly 25 minutes, then bake the assembled pasta bake at 375°F for about 20 minutes until the cheese is melted and the sauce is bubbling.
Key Takeaways:
This Creamy Pesto Pasta Bake combines juicy seasoned chicken, penne pasta, pesto, parmesan, and mozzarella with lactose-free milk and butter for a rich, low-lactose sauce.
The recipe is weeknight-friendly with about 25 minutes of prep and 20 minutes of bake time, giving you a cozy oven-baked pasta dinner in roughly 45 minutes total.
It is freezer-friendly, with simple instructions for baking now or cooling, freezing, and reheating later, so you can prep a make-ahead low-lactose pasta meal for busy nights.