Coles Perform Balanced Pesto Chicken Pasta
Coles Perform Balanced Pesto Chicken Pasta: independently scored 9.0/10 on Protein Score and 8.6/10 on Clean Score by ProteinScore.
35.3g protein per serve · 442 cal · 7.59g sugar · 495mg sodium · 330g serve.
Overview
This pesto chicken pasta sits towards the higher end of the Coles Perform range for protein, packing in more than its Portuguese Style Chicken sibling, which has 0.6g less protein per 100g. It's a chilled meal, not frozen, designed for a quick microwave heat-up when you can't face the kitchen after a long day. The protein comes from a combination of RSPCA-approved Australian chicken drumsticks and a booster of pea protein, which helps push the per-serve total to an impressive 35.3 grams. The base is standard penne pasta, with broccoli and peas making up a decent portion of the vegetable content. With 28 ingredients, it's not a whole-food meal, but it's cleaner than many on the shelf. Compared to the typical ready meal we see, this tray offers a stronger nutritional profile. Its protein density is slightly above the category average, and while the sodium is 495mg per serve - around a quarter of your daily limit - it's a reasonable trade-off for the convenience and the significant protein payload. We see it as a reliable work lunch or a simple weeknight dinner.
Protein Score: 9.0/10
RSPCA-approved chicken drumsticks, backed by pea protein, drive the protein number in this meal, delivering a blend of animal and plant-based sources. The 35.3 grams of protein in a single 442-calorie tray is a standout, earning a 7.9/10 score that clears the category average. That protein figure puts this tray firmly in the high-protein dinner category. It's more than enough for a post-training refuel and offers the kind of satiety you don't often get from a microwave meal. At 8 grams of protein for every 100 calories, the density is balanced, meaning it's not padded out with cheap carbs or sauce. Stack this against other meals in the chiller and it holds its own. While some meals in the Coles Perform range score slightly higher for protein efficiency, this pesto option provides a more complete-feeling meal with its pasta and vegetable base, making it a practical choice for a filling dinner.
Clean Score: 8.6/10
RSPCA Approved chicken as the primary protein signals a focus on ingredient quality that's unusual in the ready meal aisle. With 28 ingredients and three additives, the tray still reflects its processed nature but scores a 7.2/10, landing ahead of the typical product in this category. The additive list includes a thickener (1422) for the sauce texture, a preservative (sorbic acid) in the parmesan cheese, and yeast extract as a flavour enhancer. These are common tools used to ensure a supermarket meal holds up on the shelf and heats consistently, and their limited use here is a positive. For a pre-prepared meal, this is the result. It avoids artificial colours and sweeteners entirely. The trade-off for the convenience is a longer ingredient list than you'd cook with at home, but it's a compromise many busy shoppers will happily make for a reliable meal.
Wins
- Delivers a solid 35.3g of protein per serve.
- A balanced meal with protein, carbs and veg under 500 calories.
- Uses RSPCA Approved Australian chicken as the main protein source.
Watch outs
- Sodium is 495mg, hitting 25% of your daily limit in one meal.
- Contains 28 ingredients, including thickeners and preservatives.
- Protein is boosted with pea protein isolate, not just chicken.
Ingredients
Cooked Chicken (27%) (RSPCA Approved Australian Chicken Drumsticks (98%), Pea Protein), Pesto Sauce (26%) (Water, Onion, Cream (Milk), Full Cream Milk Powder (Milk, Milk Solids), Basil (5.0%), Parmesan (5.0%) (Pasteurised Milk, Salt, Cultures, Enzyme, Tapioca Starch, Preservative (Sorbic Acid)), Thickener (1422), Pea Protein, Canola Oil, Garlic Puree, White Wine, Yeast Extract, Salt, White Pepper), Penne pasta (26%) (Durum Wheat Semolina, Water), Broccoli (14%), Peas (8%).
28 ingredients.
Frequently asked questions
- Is this meal actually filling enough for dinner?
- Yes, for most people this is a genuinely filling meal. It packs 442 calories and 35.3 grams of protein into a 330g tray, which is well into the solid dinner territory. The combination of chicken, pasta, and vegetables provides a balanced profile that offers more satiety than lighter, sub-350 calorie options. We think it's a satisfying single-serve dinner, especially after a workout.
- How much sodium does this meal contain?
- This meal contains 495mg of sodium per 330g serve. That works out to be roughly 25% of the 2000mg daily sodium limit recommended for adults. While not a low-sodium meal, it sits in a reasonable range for a convenient, pre-prepared product. In our view, it's an acceptable trade-off for the high protein content, but something to be mindful of if you're eating other processed foods during the day.
- How does this compare to other Coles Perform meals?
- This Pesto Chicken Pasta holds its own within the Coles Perform lineup. For context, it has more protein than the Perform Portuguese Style Chicken, which delivers 0.6g less protein per 100g. It sits towards the higher end of the range for protein per serve, making it one of the more substantial options for a post-training meal. We think it's a strong choice if a high protein count is your main goal.
- Where can I buy the Coles Perform Pesto Chicken Pasta?
- The Coles Perform range is a house brand for Coles supermarkets. You will find this chilled ready meal stocked in the prepared food section of Coles stores across Australia. It's listed on their website for online orders and in-store shopping. While it's a Coles product, it's always best to check the store locator or online portal for your local branch to ensure it's in stock before you head out.
- How do you heat this meal?
- This meal is designed to be heated in the microwave for maximum convenience. As a chilled meal in a plastic tray, you simply need to pierce the film and heat it for a few minutes according to the package instructions. It's not suitable for a conventional oven. The goal here is a fast, easy meal, making it ideal for a work lunch or a night you don't want to cook. We'd recommend it for anyone who needs a quick microwave option.