High-Calorie Recovery Pasta with Pesto and Chicken

Why This Recipe Works for Athletes

After a long training day — especially following an IRONMAN simulation session or a big brick workout — your body needs a high-calorie, protein-rich meal that also replenishes glycogen. This pasta dish delivers around 700-800 calories per serving with a balance of complex carbohydrates, quality protein from chicken, and healthy fats from pesto. It’s quick to prepare, satisfying, and genuinely delicious after a hard day’s training.

Ingredients

  • 200g dried pasta (penne or rigatoni)
  • 2 chicken breasts (or 300g cooked rotisserie chicken)
  • 4 tbsp green pesto (shop-bought is fine)
  • 1 tbsp olive oil
  • 50g parmesan, grated
  • Handful of cherry tomatoes, halved
  • Salt and black pepper to taste
  • Fresh basil (optional)

Instructions

  1. Cook pasta in generously salted boiling water according to packet instructions. Reserve 100ml of pasta water before draining.
  2. While the pasta cooks, season chicken breasts with salt and pepper. Cook in olive oil over medium-high heat for 6-7 minutes per side until cooked through. Rest for 3 minutes, then slice.
  3. Drain the pasta and return to the pan over low heat.
  4. Add pesto and 3-4 tbsp of the reserved pasta water. Toss until the pasta is coated and creamy.
  5. Add sliced chicken, cherry tomatoes, and half the parmesan. Toss again.
  6. Serve immediately, topped with remaining parmesan and fresh basil if using.

Nutrition Notes

Each serving provides approximately 700-800 calories, 55g of protein, and 75g of carbohydrates — ideal for post-long-session recovery. If you’re in a heavy training block, increase the pasta portion to 250g per serving for additional calories. Vegetarian athletes can swap chicken for 200g of drained cannellini beans for a slightly lower-protein but still high-carb option.

Prep time: 25 minutes | Servings: 2