Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Pesto Chicken Pasta
Bodybuilding’s a grind—you’re crushing weights, but it’s the food that turns those reps into gains. Dinner or a post-workout meal needs to pack protein and carbs to keep you growing and satisfied. That’s where Pesto Chicken Pasta comes in—grilled chicken tossed with fragrant pesto and hearty whole-grain pasta. This isn’t just a fancy dish; it’s a muscle-building powerhouse that’s rich, flavorful, and loaded with what you need. Whether you’re winding down after a lift or prepping for the week, this recipe’s a no-fuss win with a savory kick. Let’s stir up why it’s a bodybuilder’s go-to and how to whip it up.
Macro-Friendly Recipe for Bodybuilders: Pesto Chicken Pasta
Here’s the rundown on this hearty plate:
- Recipe Name: Pesto Chicken Pasta with Whole-Grain Pasta
- Servings: 1 serving
- Macro Breakdown (approximate per serving):
- Calories: 550
- Protein: 35g
- Carbohydrates: 50g
- Fats: 20g
These macros are a lifter’s gold—35 grams of protein to spark muscle repair, 50 grams of carbs for energy, and 20 grams of fats for balance. Perfect for maintaining or bulking; trim it back for cutting if you’re shredding.
Ingredients
Here’s what you’ll need for the pasta:
- 6 oz boneless, skinless chicken breast
- 2 oz dry whole-grain pasta (makes about 1.5 cups cooked)
- 2 tablespoons prepared pesto (store-bought or homemade)
- 1 tablespoon olive oil (for grilling)
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Optional: a sprinkle of grated Parmesan or a handful of cherry tomatoes
These are simple ingredients that hit hard—lean, fresh, and ready to fuel your grind.
Instructions
Ready to cook? This pasta’s a quick fix—here’s how:
- Cook the pasta: Bring a pot of water to a boil with a pinch of salt. Add 2 oz whole-grain pasta and cook for 8-10 minutes (or per package instructions) until al dente. Drain and set aside.
- Grill the chicken: Heat a grill pan or skillet over medium-high heat. Rub 6 oz chicken breast with 1 tablespoon olive oil, 1 teaspoon garlic powder, salt, and pepper. Grill for 5-7 minutes per side until cooked through (internal temp of 165°F/74°C). Let it rest for 5 minutes, then slice into strips.
- Mix the pesto: In a large bowl, toss the cooked pasta with 2 tablespoons pesto until evenly coated—get that herby goodness in every bite.
- Combine it all: Add the sliced chicken to the pesto-coated pasta. Toss together for 1-2 minutes to blend the flavors. If using, add halved cherry tomatoes here for a fresh pop.
- Serve and dig in: Plate it up, sprinkle with optional Parmesan, and eat it hot—perfect for a hearty refuel!
This takes about 25 minutes—quick enough for a dinner win or a post-gym feast. Want more? Add spinach or double the chicken.
How This Recipe Supports Muscle Growth and Recovery
Why’s this pasta a bodybuilding win? Let’s break it down:
- Protein Power: The 35 grams of protein from chicken are a muscle-repair must. Chicken’s lean, high-quality protein packed with essential amino acids like leucine—perfect for rebuilding after a lift.
- Carb Fuel: The 50 grams of carbs from whole-grain pasta keep you powered. These complex carbs release energy slowly, fueling your workouts and topping off glycogen stores so you’re not running on empty.
- Healthy Fats: With 20 grams of fats from pesto and olive oil, this supports hormone production—like testosterone—that’s key for muscle growth. These monounsaturated fats also keep it rich and satisfying.
- Nutrient Bonus: Pesto brings antioxidants from basil and garlic for recovery. Whole-grain pasta packs fiber and B-vitamins for digestion and energy, and chicken adds B3 for stamina.
This pasta’s a triple threat—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you strong. It’s a savory meal with big benefits.
Conclusion
The Pesto Chicken Pasta is bodybuilding fuel with a flavorful edge—35 grams of protein, 50 grams of carbs, and 20 grams of fats in a hearty, herby package. With grilled chicken, pesto, and whole-grain pasta, it’s a meal that supports muscle growth and keeps you energized. Quick to cook and perfect for a post-lift feast, it’s a no-brainer for any lifter’s routine.
So, fire up that grill and stir some gains. Your muscles will thank you, and your taste buds will be all in. Got a fave tweak—like extra pesto or a veggie add-in? Share it in the comments or tag us online—I’m pumped to see how you’re pasta-ing it up!