Creamy Chicken and Roasted Cauliflower Pasta with Spinach and Sundried Tomatoes

This pasta has become a regular at our dinner table, and the reason is simple: it tastes like something you’d order at a nice Italian restaurant but comes together on a weeknight without breaking a sweat. Roasting the cauliflower first is the move — it transforms from bland and watery to deeply golden and nutty, and that flavor carries through every bite of the finished dish.

The creamy sauce ties it all together, picking up flavor from the sun-dried tomatoes and wilted spinach while coating every piece of pasta evenly. Add in tender chicken and you’ve got a complete, satisfying dinner in one pan that doesn’t require any compromises on flavor. This one earns its spot in the regular rotation.

Why This Creamy Chicken and Cauliflower Pasta Works

• Roasted cauliflower changes everything: Raw or steamed cauliflower would disappear into the background. Roasting it until it’s caramelized and slightly crispy gives it presence and a nutty depth that holds up against the creamy sauce.
• Sun-dried tomatoes pull serious flavor weight: They’re concentrated, slightly tangy, and pack more umami than fresh tomatoes in a fraction of the volume. A little goes a long way.
• One-pan finish: Once the components are ready, everything comes together in the pasta pan — less dishes, more dinner.
• Balanced and filling: Protein from the chicken, vegetables from the cauliflower and spinach, and carbs from the pasta — this is a genuinely complete meal in a bowl.
• Weeknight-friendly timing: While the cauliflower roasts, you can prep everything else. The active cooking time is minimal.

Key Ingredients

Cauliflower: Cut into small, even florets so they roast quickly and consistently. High heat (425°F) is essential — you want color and some char on the edges, not just soft florets. Don’t crowd the sheet pan or they’ll steam instead of roast.

Chicken: Boneless, skinless chicken breasts or thighs both work. Thighs are more forgiving and stay juicier, especially if you’re reheating leftovers. Season well before searing — a well-seared chicken is the difference between good and great here.

Sun-dried tomatoes: Use the oil-packed variety if you can find them. The oil they’re packed in is infused with tomato flavor and can be used to sauté the aromatics instead of plain olive oil. Drain and roughly chop them before adding.

Heavy cream: This is the base of the sauce. Half-and-half can work in a pinch but the sauce will be thinner. For a lighter version, a mix of chicken broth and cream cheese blended smooth is a reasonable substitute.

Pasta: Penne, rigatoni, or rotini are ideal here — their ridges and tubes catch the creamy sauce and hold it well. Long pasta like spaghetti works but doesn’t give you the same sauce-to-pasta ratio in each bite.

Tips for the Best Creamy Chicken Pasta

• Roast the cauliflower in a single layer: Crowding is the enemy of good roasted vegetables. Use two sheet pans if necessary — the extra dish is worth it for properly caramelized florets.
• Save your pasta water: Before draining, reserve at least a cup. The starchy water is the secret to loosening the sauce and helping it cling to every piece of pasta without becoming greasy.
• Sear the chicken, don’t cook it through in the pan: Get a good golden crust on both sides, then let it finish in the sauce. This keeps it moist and infuses the sauce with chicken flavor at the same time.
• Add spinach at the very end: The residual heat from the sauce is enough to wilt it perfectly. If you cook it too long, it’ll turn army green and lose its texture entirely.
• Taste and season at every stage: Cauliflower, chicken, and sauce each need individual seasoning. Under-seasoned components don’t catch up when combined — flavor needs to be built in layers.

Variations to Try

Sausage instead of chicken: Italian sausage — spicy or mild — works beautifully here. Brown and crumble it in the pan, drain excess fat, and proceed with the rest of the recipe. The fennel notes in the sausage play off the sun-dried tomatoes really well. For a baked version of a similar concept, check out the Baked Rigatoni with Sausage and Spinach Casserole.

Add roasted red peppers: Jarred roasted red peppers, roughly chopped, are an easy add that brings sweetness and color. Toss them in with the sun-dried tomatoes. This variation leans more Mediterranean and pairs especially well with feta crumbled on top at the end.

Make it lighter: Swap heavy cream for a mixture of low-sodium chicken broth and a couple tablespoons of cream cheese or Neufchâtel. The sauce won’t be quite as rich but it still coats the pasta well and saves meaningful calories without losing the creaminess entirely.

Go full roasted vegetable: No chicken? This works great as a vegetarian dish — just add more cauliflower and throw in some white beans for protein. It’s a meal that doesn’t miss the meat. For more roasted vegetable pasta inspiration, the Chicken Alfredo with Roasted Summer Vegetables is worth a look.

Storage and Reheating

Refrigerator: Store leftovers in an airtight container for up to 4 days. The pasta will absorb some of the sauce as it sits, so expect it to be thicker after a day in the fridge — that’s not a problem, just something to plan for.

Freezer: Cream-based pasta sauces can separate when frozen and thawed, so this dish is best enjoyed fresh or from the fridge. If you do freeze it, store in individual portions and thaw completely in the fridge before reheating.

Reheating: Add a splash of chicken broth or water to the pasta before reheating, either in the microwave or in a pan over low heat. Stir frequently if using the stovetop — this brings the sauce back together and prevents it from sticking to the pan.

Serving Suggestions

This pasta is a full meal on its own, but a simple side makes it a dinner party spread. A crisp green salad with lemon vinaigrette cuts through the richness of the cream sauce beautifully. Garlic bread is never a wrong call here, and a glass of white wine — something acidic like Pinot Grigio or Sauvignon Blanc — is the right pairing for the sun-dried tomato and cream combination.

If you’re in a pasta mood and want more options in your back pocket, the Tuscan Chicken Pasta Recipe hits similar flavor notes with a different spin, and the Slow Cooker Spaghetti and Meatballs is a hands-off weeknight option worth bookmarking.

More Recipes You Might Like

• Tuscan Chicken Pasta Recipe — creamy, herby, and equally weeknight-friendly
• Chicken Alfredo with Roasted Summer Vegetables — another great take on creamy chicken pasta with roasted vegetables
• Baked Rigatoni with Sausage and Spinach Casserole — a baked pasta that’s perfect for feeding a crowd
• Everything Pasta Dinner — when you want to clean out the fridge and still eat something great

Frequently Asked Questions

What temperature and time should I use to roast the cauliflower?

Roast the cauliflower at 395°F (about 200°C), sliced into 1/4-inch thick pieces tossed with olive oil, salt, and pepper, for 25-30 minutes until the edges start to caramelize.Real Food by Dad. This higher temperature ensures a nice char and flavor development without overcooking the interior. For recipes using cauliflower sauce, boil or steam florets until very tender, about 10-15 minutes, before blending.Julia’s Album.

How long does it take to cook the chicken, and at what temperature?

Cook thinly sliced chicken tenderloins or breasts in a skillet over medium-high heat for 3 minutes per side, totaling about 6 minutes until cooked through (internal temp 165°F), seasoning with salt, pepper, Cajun seasoning, and paprika.Real Food by Dad, Julia’s Album. Avoid crowding the pan by cooking in batches to ensure even browning. Rest off heat with spinach to wilt it without overcooking the chicken.

What are good substitutions for key ingredients like cauliflower or sun-dried tomatoes?

Swap cauliflower for broccoli or other hardy vegetables like roasted cherry tomatoes if texture is an issue; spinach can be replaced with kale or omitted.Real Food by Dad. For sun-dried tomatoes, use fresh chopped tomatoes, though they may make the sauce thinner—reduce longer if needed.Salt & Lavender. Use gluten-free pasta or brown rice pasta for dietary needs.Julia’s Album.

Can I make parts of this recipe ahead, and how should I store leftovers?

The creamy cauliflower Alfredo sauce can be made 1-2 days ahead, as it refrigerates well and reheats beautifully; assemble the full dish fresh for best texture.Julia’s Album. Store assembled leftovers in an airtight container in the fridge for up to 3-4 days; reheat gently on stovetop with a splash of milk or pasta water to loosen the sauce. Freezing is possible but pasta may soften—portion sauce and components separately if freezing.

What serving suggestions or tips prevent the sauce from breaking or being too thick?

Garnish with chopped chives, extra Parmesan, or basil; serve immediately as sauce thickens upon standing; pair with garlic bread or salad.Real Food by Dad. To avoid breaking, add reserved pasta water gradually if too thick, and don’t overheat after adding dairy; sauce may appear thin initially but thickens as it cools—avoid extra cheese or flour.Real Food by Dad, Julia’s Album.

Yield: Serves 6

Creamy Chicken and Roasted Cauliflower Pasta with Spinach and Sundried Tomatoes

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Ingredients

• 1/2 lb. thin spaghetti pasta, cooked according to package
• 1lb. roasted cauliflower (recipe follows)
• Chicken
• 4 tablespoons olive oil
• 2 lbs. chicken tenderloins
• 3 teaspoons kosher salt
• 2 teaspoons coarsely ground black pepper
• 2 teaspoons McCormick’s Cajun Seasoning
• Sauce
• 1 tablespoon olive oil
• 2 tablespoons butter
• 1 shallot, finely chopped
• 1 garlic clove, finely chopped
• 2 tablespoons flour
• 1 cup chicken stock
• 2 cups milk
• 1/2 cup parmesan cheese
• 1 teaspoon McCormick’s Cajun Seasoning
• 1 1/2 teaspoon garlic powder
• 1 1/2 teaspoon onion powder
• 1 teaspoon kosher salt
• 4oz. baby spinach
• Garnish
• 1/4 cup chopped sun-dried tomatoes, (drained of oil)
• 2 tablespoons chopped chives

Instructions

1. To make the chicken: Drizzle 3 tablespoons olive oil over chicken and toss to coat. Season both sides of chicken with kosher salt, black pepper and McCormick’s Cajun seasoning. Heat the remaining tablespoon of olive oil in large frying pan over medium high heat. Add the chicken, making sure not to crowd the pan (cook in two batches if needed), and cook for 3 minutes, then turn chicken and cook for another 3 minutes. Remove the chicken and transfer it to a plate and set aside to make the sauce. Scrape up any burnt or severely browned chicken bits from the bottom of the pan and discard.
2. To make the sauce: Using the same pan, add the olive oil and the butter. Add in the shallots, stir and cook until translucent, about 1 to 2 minutes. Add the garlic and cook for another 30-seconds. Sprinkle flour on top, stir and scrape the pan until a paste-like texture appears, about 1 minute. Stir in chicken stock, add the milk and whisk until well blended. Add the cheese and stir constantly until cheese is fully melted. Stir in the cajun seasoning garlic powder, onion powder and kosher salt, whisk until blended. Turn off heat and remove pan from the stove top. (Sauce will be appear thin at this point, but will thicken as it cools. Don’t be tempted to add more cheese of flour, or else the sauce will be too thick once the pasta and spinach is added).
3. To assemble: Add the spinach and stir until wilted. Add the chicken and pasta and toss to coat. Garnish with sun-dried tomatoes and chives. Serve immediately.
4. To roast the cauliflower: Heat oven to 395 degrees F. Trim and slice cauliflower into 1/4-inch thick slices. Place slices onto a baking sheet and toss drizzle about 3 tablespoons of olive oil. Season generously with salt and pepper toss to coat. Bake until cauliflower starts to caramelize at the edges, about 25 to 30 minutes.