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🌿 Mediterranean
Mini Pesto Pasta Cups
⏱ 25 min
🍞 ~30g (kid-default: 3 cups made with real penne — see "Pasta options" below for lower-carb alternatives)
🍽 4 (3 cups each) servings
⭐ 5/5
⚠️ Estimates only — not medical advice. Carb counts vary by brand and portion. Always verify with your endo or CDCES.
🌍 Cultural note
Real pesto comes from Liguria, smashed in a marble mortar with sweet Genovese basil. We're not doing that on a Wednesday — but a good blender and decent olive oil gets you 90% there, and the kids will never know.
Why this recipe is T1D-friendly
- Portion control is built in — each muffin cup is a measured serving (~10g real pasta carbs each), no eyeball estimating
- Grilled chicken + parmesan in the cup brings protein to ~22g per serving — flattens the curve
- Default uses real penne; an easy swap to Banza chickpea pasta drops to ~24g — both options below
- Pesto (jarred or homemade) is olive oil + basil + parmesan — no sugar, ~3g/serving
Ingredients
- 6 oz dry real penne or rotini (kid favorite) — see "Pasta options" below for alternatives
- 1 small grilled chicken breast, diced (about 1 cup) (0g)
- 1/3 cup basil pesto (jarred or homemade) (6g total)
- 1 cup shredded mozzarella, divided (4g total)
- 1/3 cup grated parmesan (1g total)
- 1 large egg, beaten (1g total)
- 1/2 cup halved cherry tomatoes (4g total)
- 1 clove garlic, grated (0g)
- 1 tbsp olive oil, plus more for the pan (0g)
- Fresh basil for garnish (0g)
- Salt and pepper
Directions
- Preheat oven to 375°F. Grease a 12-cup muffin tin generously with olive oil — pesto pasta loves to stick.
- Cook pasta in salted water 1 minute LESS than package instructions (it'll finish in the oven). Drain.
- Toss hot pasta with pesto, garlic, 1 tbsp olive oil, and a pinch of salt.
- Let cool 5 minutes (so the egg doesn't scramble). Then stir in beaten egg, 1/2 cup mozzarella, parmesan, and chicken.
- Scoop heaping spoonfuls into each muffin cup, pressing down lightly. Top with remaining mozzarella and a tomato half on each.
- Bake 15-18 minutes until tops are golden and edges crispy.
- Cool in the pan 5 minutes — they need to set, or they'll fall apart.
- Run a knife around each cup, lift out. Garnish with torn basil.
Dash's kid tips 🐆
- Dash's hot tip: these are LUNCHBOX GOLD. Cold or room temp, they hold their shape.
- For pesto-skeptics, sub a mild tomato sauce — carb count stays similar.
- Make a double batch and freeze — reheat at 350°F for 10 min for instant dinner.