Pasta Amatriciana – Higher-Protein with Chicken Mince & Pancetta
This higher-protein Pasta Amatriciana is a delicious twist on the classic Italian dish, with chicken mince adding extra protein for a more balanced meal. Quick, easy, and perfect for weeknights, it’s a healthier take on the traditional comfort food.
If you’re a fan of Italian cuisine, you’ve probably heard of Pasta Amatriciana – a classic dish with a rich, tomato-based sauce, crispy pancetta (cured pork), and a generous sprinkle of cheese. This dish actually holds a special place in my heart; my partner first cooked it for me, and it's since become a favourite we whip together on weeknights when we’re craving something standout that’s still quick and easy.
While a classic Italian dish is undeniably delicious, sometimes you crave something a little healthier and more balanced. This higher-protein version of Pasta Amatriciana with chicken mince and pancetta, is a delicious twist that adds more protein while keeping all the authentic flavour. Whether you’re looking to fuel up after a workout or simply want a nutritious, higher-protein meal, this healthier take on the classic Italian dish is sure to become a new go-to pasta dish!
In This Post: Everything You Need For A Higher Protein Pasta Amatriciana
What is Pasta Amatriciana? (+ Why This Version is Higher-Protein)
Pasta Amatriciana is a classic Italian dish from the town of Amatrice. Traditionally, it’s made with guanciale (cured pork cheek), tomatoes, pecorino cheese, and olive oil, creating a rich, smoky flavour from the pork and tangy tomato sauce. While guanciale is the traditional choice, many variations of the dish use pancetta, which is a similar but slightly milder cured pork product.
In this higher-protein version, I’ve added chicken mince alongside the traditional pancetta to boost the protein content while still maintaining the dish’s authentic flavour. The pancetta brings that signature savoury taste, while the chicken mince adds a leaner protein boost without sacrificing richness. To give it an extra kick, I also add a drizzle of chilli oil, which adds a bit of heat and a flavourful twist to the dish.
How to Make a Higher-Protein Amatriciana with Chicken Mince
Making this higher-protein Pasta Amatriciana is easier than you might think. It’s quick, simple, and perfect for those busy weeknights! Here’s the simple twist on a classic recipe:
Cook the Pancetta: Start by frying the pancetta in a hot pan until it's extra crispy. This step brings out its rich, savoury flavour, which is essential to the dish.
Sauté the Onion: In the same pan, add chopped onion and sauté until softened and golden. This creates a flavour base that enhances the overall dish.
Fry the Chicken Mince: Add chicken mince to the pan and fry it until browned and cooked through. This adds a lean protein boost while still keeping the dish hearty and satisfying.
Build the Sauce: Add tomatoes, pecorino, and other ingredients to the pan to create the rich, smoky sauce.
Toss with Pasta: Finally, mix the sauce with your pasta of choice, and serve up this comforting, higher-protein twist on the original dish.
Why You’ll Love This Healthier Amatriciana Recipe
This higher-protein Pasta Amatriciana is not only delicious but also a healthier twist on the classic. Here’s why it’s a standout:
Protein Boost: The chicken mince adds lean protein, balancing the dish and improving the macro ratio, so you can enjoy a satisfying meal without compromising your nutritional goals.
Balanced Meal: This version makes it easier to hit your daily protein targets while still enjoying a comforting, classic Italian dish. I love serving it with steamed broccoli for an added nutrient boost.
Quick & Easy: Perfect for busy weeknights when you crave something hearty but don’t have time for a complicated recipe.
Incredible texture: The crispy, golden pancetta is the star of this dish, adding the perfect crunch that contrasts beautifully with the rich tomato sauce and juicy chicken mince.
Classic Italian Flavours: You get all the smoky, savoury goodness of pancetta and pecorino cheese, but with a modern, healthier twist.
A Touch of Spice: A drizzle of chilli oil adds just the right kick to elevate the dish.
Best Pasta for Higher-Protein Amatriciana: What to Use?
While the traditional choice for Pasta Amatriciana is typically spaghetti or bucatini, there’s room to get creative with pasta shapes. For this higher-protein version, I recommend using rigatoni. The large ridges of rigatoni help the sauce and chicken mince cling to the pasta, ensuring every bite is packed with flavour.
If you're looking to boost the protein even further or make the dish lower in carbs, consider using a protein pasta like Vetta Smart Pasta Penne. Made from a blend of legumes and grains, it offers an extra protein boost per serving while maintaining the satisfying texture you expect from your pasta dishes.
What to Serve with Pasta Amatriciana for a Balanced Meal
While Pasta Amatriciana is delicious on its own, adding some vegetables or a fresh side salad can help balance the dish and make it even more nutritious. Here are some ideas to round out the meal:
Steamed broccoli: Rich in vitamins and fibre, broccoli pairs perfectly with the lightness of the tomato sauce and adds a crunchy contrast to the dish.
Roasted zucchini: Toss zucchini with olive oil, salt, and pepper, and roast until golden. The natural sweetness of the vegetable shines through, making it a delicious addition.
Arugula salad: A light, peppery salad made with arugula, a squeeze of lemon, and shaved pecorino complements the rich flavours of the pasta.
By adding these sides, you’re not only incorporating more micronutrients but also creating a balanced meal that helps you feel satisfied without the post-meal sluggishness. Whether you're meal prepping for the week or cooking up a delicious dinner for friends and family, this recipe will leave you feeling satisfied without the guilt.
Alternately, if you're in the mood for something creamy or dairy-free, check out my Dairy-Free Coconut Cream Carbonara—another satisfying and high-protein pasta option! Try both recipes and let me know what you think in the comments below!
Pasta Amatriciana – Higher-Protein with Chicken Mince & Pancetta
Servings: 6 | Prep: 10 mins | Cook Time: 20 mins
Recipe adapted from A Beautiful Plate
Ingredients
150-200g pancetta (Italian bacon), diced small
500g chicken mince
1 small yellow onion, finely diced
3 garlic cloves, finely diced
2 tbsp tomato paste
1 400g tin tomatoes, Italian style, crushed
1 tsp black pepper, freshly ground
½ tsp sea salt, (or to taste)
1 tsp chili flakes, (or ½ tsp if you prefer less heat)
Chili oil, drizzle to taste
50-100g pecorino cheese, finely grated, (plus more for serving)
500g rigatoni pasta
Method
Prepare the ingredients: Dice the pancetta into small pieces, and finely chop the onion and garlic.
Bring water to a boil: Fill a large pot with water, add salt, and bring it to a rolling boil. The pasta will be added later.
Cook the pancetta: In a large pan over medium heat, heat a drizzle of olive oil and add the diced pancetta. Cook for 5–7 minutes until it becomes crispy and releases its fat. Once done, remove the pancetta from the pan and set it aside for serving, leaving the rendered fat in the pan for extra flavour.
Sauté the aromatics and cook the chicken: In the same pan, add the chopped onion and cook until softened. Then, add the chicken mince and cook until browned, breaking it apart as it cooks. Stir in the garlic and sauté for another minute until fragrant. Season with salt, pepper, and a pinch of chilli flakes, adjusting to taste.
Add the tomato base: Stir in the tomato paste and let it cook for a minute to deepen the flavour. Then, pour in the crushed tomatoes and let the sauce simmer for about 10 minutes until thickened.
Cook the pasta: Add the pasta to the boiling water and cook according to the package instructions until al dente. Before draining, reserve about one cup of pasta water to help loosen the sauce later.
Combine the pasta and sauce: Add the drained pasta to the pan with the sauce, tossing it well to ensure it is evenly coated. If needed, gradually add the reserved pasta water to loosen the sauce and help it cling to the pasta. Stir through the pecorino cheese and drizzle a little chilli oil for extra flavour.
Serve and garnish: Divide the pasta into bowls and top with the crispy pancetta. Finish with an extra sprinkle of grated pecorino cheese before serving.
Frequently Asked Questions
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For the best texture, store the crispy pancetta separately to prevent it from absorbing moisture from the pasta. Keep leftovers in airtight container sin the fridge for up to 3 days. When reheating, warm gently on the stove with a splash of water to loosen the sauce.
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Yes! While crispy pancetta adds a rich, smoky flavour and delicious crunch, you can omit it entirely for a healthier and more budget friendly option.
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Simply swap regular pasta for gluten-free pasta. Lentil based options such as San Remo Pasta Pulse Penne work great without compromising texture.
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Try using protein-enriched / low-carb pasta, brand such as Vetta Smart Pasta. I’d recommend their ‘penne’ for this recipe.
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Traditionally, Pasta Amatriciana has a slight kick from chilli flakes, but I add chilli oil for extra heat. You can adjust the spice level to your preference or remove the chili entirely.
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Spaghetti or bucatini are traditional, but I love using rigatoni because it holds the sauce and chicken mince well. You can also try protein pasta or a low-carb pasta brand for a healthier option.
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For added nutrients, pair it with steamed broccoli, roasted zucchini, or a fresh arugula salad. I talk about this more here.
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Absolutely! Ground turkey works well as a lean, high-protein alternative to chicken mince.
