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High Protein One Pan Caramelised Onion Pasta

Recipe by Panacea Palm on InstagramAdded 8 November 2026.

20 minutes to prep, 35 to cook. A high‑protein, one‑pan pasta packed with caramelised onions, tender chicken and a creamy cheese sauce. Each serving delivers over 50 g of protein, making it perfect for meal‑prep and fueling your workouts.

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Method

  1. Toss the chicken breast with oil and the listed seasonings, and place it in a baking dish together with the sliced onions and garlic heads (tops removed).

  2. Cover with foil and bake at 350°F fan (or 400°F conventional) until the chicken reaches an internal temperature of 167°F; then remove the foil, shred the chicken with two forks.

  3. Add the chopped sun‑dried tomatoes, return the onions and garlic to the oven and bake for another 10–20 minutes until caramelised; if the garlic needs more time, wrap it in foil and continue baking.

  4. Remove from the oven, stir in the evaporated milk, cream cheese, Parmesan and parsley to create a creamy sauce, then fold in the cooked pasta, shredded chicken and a squeeze of lemon juice; mix well and serve.

Tips while you cook

Season chicken before baking
Toss the chicken breast with oil and all listed spices before placing it in the dish.
Use foil to control moisture
Cover the baking dish with foil initially, then remove it later to allow the onions and garlic to caramelise.
Wrap garlic if it needs more time
If the garlic heads are not yet caramelised, wrap them in foil and continue baking.
Add dairy sauce off heat
Stir in evaporated milk, cream cheese, Parmesan and parsley after removing the pan from the oven.

Notes from ReelsMeals, based on this recipe's ingredients, times and method. They are not the creator's instructions.

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The recipe comes from Panacea Palm’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

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