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Baked Chicken and Broccoli Pasta Calories
A filling baked pasta main dish with chicken and broccoli.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Chicken and Broccoli Pasta (300 g) has 495 calories. That works out to 165 calories per 100 g. It contains 54 g of carbs, 36 g of protein, 16.5 g of fat and 5.4 g of fiber. Its 48 µg of Selenium covers 87% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked Chicken and Broccoli Pasta Nutrition Facts
Selected: 1 serving (medium) · 300 g
495
KCAL / 300G
Carbs
54g
· 20% DV
Protein
36g
· 72% DV
Fat
16.5g
· 21% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 28% · Fat 30%
Baked Chicken and Broccoli Pasta nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 495 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 6.6 g | 33% |
| Trans fat | 0.15 g | |
| Sodium | 900 mg | 39% |
| Total carbohydrate | 54 g | 20% |
| Fiber | 5.4 g | 19% |
| Protein | 36 g | 72% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Chicken and Broccoli Pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 495 kcal |
| 100 g | 100 g | 165 kcal |
| ½ serving (small) | 150 g | 248 kcal |
| 1 piece (small) | 180 g | 297 kcal |
| 1 cup (medium) | 220 g | 363 kcal |
| 250 g | 250 g | 413 kcal |
| 1 piece (large) | 300 g | 495 kcal |
| 2 cup (large) | 440 g | 726 kcal |
| 1.5 serving (large) | 450 g | 743 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Baked Chicken and Broccoli Pasta
How do you make baked chicken and broccoli pasta?
Cook the pasta until just al dente, then combine it with cooked chicken, broccoli and a sauce such as béchamel or a creamy cheese sauce. Transfer everything to a baking dish, top with cheese and bake until hot and golden.
Can you make baked chicken and broccoli pasta ahead of time?
Yes, assemble baked chicken and broccoli pasta ahead, cover it and refrigerate it until you are ready to bake. If it goes into the oven cold, allow extra baking time and check that the centre is hot before serving.
Can you use rotisserie chicken in baked chicken and broccoli pasta?
Yes, rotisserie chicken is a convenient choice for baked chicken and broccoli pasta. Remove the skin and bones, shred or chop the meat, and fold it in with the cooked pasta and broccoli; because it is already cooked, it only needs reheating in the oven.
How do you keep baked chicken and broccoli pasta from drying out?
Use enough sauce to coat the pasta before baking, since the noodles absorb moisture in the oven. Keep the dish covered for most of the baking time, then uncover it near the end to brown the cheese without drying the edges.
What cheese is best for baked chicken and broccoli pasta?
Cheddar gives baked chicken and broccoli pasta a bold, familiar flavour, while mozzarella melts smoothly and browns well. You can combine them for both flavour and stretch, or add a little Parmesan on top for a savoury crust.
Can you use frozen broccoli in baked chicken and broccoli pasta?
Yes, frozen broccoli works in baked chicken and broccoli pasta. Thaw it and drain away excess water first, or briefly cook it from frozen and drain it well; adding it wet can make the sauce watery.
What temperature should you bake chicken and broccoli pasta at?
Bake chicken and broccoli pasta at 350°F (180°C) for about 20–30 minutes, until it is hot throughout and golden on top. Since the chicken and pasta are already cooked, the oven time is mainly for heating the dish and browning the topping.
How long does baked chicken and broccoli pasta last in the fridge?
Baked chicken and broccoli pasta keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can you freeze baked chicken and broccoli pasta?
Yes, baked chicken and broccoli pasta can be frozen, though the broccoli and sauce may soften after thawing. Cool it completely, portion it into airtight containers and thaw it in the refrigerator before reheating until hot.
What should you serve with baked chicken and broccoli pasta?
Serve baked chicken and broccoli pasta with a crisp green salad, roasted vegetables or steamed green beans. These lighter sides balance the creamy, cheesy bake without competing with the chicken and broccoli.
Baked Chicken and Broccoli Pasta Vitamins & Minerals
Vitamins
B3
9.6mg · 60% DV
Vitamin K
60µg · 50% DV
Vitamin C
36mg · 40% DV
B5
1.95mg · 39% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
435mg · 62% DV
Sodium
900mg · 39% DV
Manganese
0.75mg · 33% DV
Potassium ⭐
660mg · 19% DV
Baked Chicken and Broccoli Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Chicken and Broccoli Pasta
To burn the 495 calories in 1 serving (medium) (300 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Chicken and Broccoli Pasta?
Baked Chicken and Broccoli Pasta brings cooked pasta together with chicken and broccoli, then bakes them until hot and lightly browned. It is a practical, filling casserole-style main dish; recipes vary, and some use a sauce or a cheese topping.
The pasta stays tender beneath its browned top, while broccoli adds a fresh, vegetal note. It works well as a weeknight dinner or make-ahead meal, served on its own or with a crisp salad. Chicken contributes protein, pasta provides most of the carbohydrates, and broccoli adds some fibre; the dish has 12 g of protein per 100 g. For a lighter version, use a modest amount of sauce and let the broccoli keep a little bite.
How Nutritious Is Baked Chicken and Broccoli Pasta?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Chicken and Broccoli Pasta Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Chicken and Broccoli Pasta Contain Allergens?
Contains these allergens:
Which Diets Is Baked Chicken and Broccoli Pasta Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Chicken and Broccoli Pasta Fat Profile
SATURATED
6.6g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.