High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe

I’m really excited to share this High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe with you because it’s one of those meals that hits all the right notes: packed with protein, bursting with flavor, and surprisingly creamy without relying on heavy cream. If you’re like me and always looking for a balanced dinner that feels indulgent but keeps things healthy, you’ll find this recipe absolutely fabulous. So, let me walk you through it—I promise, once you try this, it’ll become a fast favorite in your rotation!

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Ingredients You’ll Need

This recipe brings together simple, wholesome ingredients that pack a mighty flavor punch. When you shop, focus on quality proteins and fresh greens to make the most of the dish’s nutrition and taste.

• High protein pasta: I love using Banza—it’s made from chickpeas and holds up beautifully without turning mushy.
• Olive oil: Adds a subtle fruity richness but feel free to use your favorite neutral cooking oil if you prefer.
• Boneless, skinless chicken breasts or thighs: Thighs can be juicier, but breasts keep it leaner; cut into bite-sized pieces for quick cooking.
• Cajun seasoning: Adds a smoky, spicy kick. Adjust to your heat preference or swap with a milder seasoning blend if you like.
• Italian seasoning: Brings herbaceous notes that balance the spice from Cajun seasoning.
• Low-fat cottage cheese: The secret to that creamy sauce—you want it smooth and tangy, so don’t skip this.
• Grated Parmesan cheese: Use good-quality Parmesan for that sharp, nutty flavor.
• Milk (2% or preferred): Just enough to blend the sauce smooth—whole milk works too if you want it richer.
• Garlic: Fresh is best here; it really wakes up the sauce.
• Sun-dried tomatoes: I recommend drying off the oil if they’re packed, to keep the dish from getting greasy.
• Spinach: Fresh and roughly chopped or torn, it wilts down nicely into the sauce and adds a fresh green pop.
• Fresh basil: Added at the end for that aromatic lift and bright flavor.

Variations

I’m all about making recipes suit your personal tastes and lifestyle. Feel free to tweak this High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe to what works for you—you might fall in love with these twists just like I have!

• Swap the chicken for turkey or tofu: I tried tofu once when I wanted a vegetarian meal and it soaked up the flavors beautifully.
• Add mushrooms or roasted bell peppers: They add great umami depth and extra veggies to keep it colorful.
• Use gluten-free pasta: Banza is naturally gluten-free, but I’ve also used brown rice pasta with success.
• Heat it up: If you enjoy spice, toss in some red chili flakes or a dash of hot sauce at the end.

How to Make High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe

Step 1: Cook the Pasta Perfectly

Bring a big pot of salted water to a rolling boil, then add your high protein pasta. Cooking it al dente is key because the pasta will warm again later in the sauce, and you don’t want it to get mushy. Don’t forget to save a cup of the pasta cooking water before draining—it’s magic for thinning the sauce if it gets too thick. I like to rinse the pasta quickly to stop the cooking process and prevent sticking, especially when I’m using chickpea pasta.

Step 2: Sauté the Chicken with Seasonings

Heat olive oil in a large skillet over medium-high heat, then add bite-sized chicken pieces. Sprinkle over Cajun and Italian seasonings and stir well to coat every piece. Cook the chicken until golden and cooked through, about 4 minutes. The spices build a flavorful crust that I find irresistible. When the chicken looks nice and caramelized, turn off the heat but leave the pan on the burner—this keeps everything warm without overcooking.

Step 3: Blend the Creamy Cottage Cheese Sauce

In a blender or food processor, combine low-fat cottage cheese, Parmesan, milk, and garlic. Blend until perfectly smooth and creamy—you might be surprised by how rich this gets! This sauce is the real game changer. I always taste the raw blend before pouring it in, just to make sure the garlic isn’t overpowering.

Step 4: Combine Everything and Wilt the Greens

Add the cooked pasta and sun-dried tomatoes to the skillet with the chicken. Pour the blended cottage cheese sauce on top, then gently warm everything over low heat. If the sauce seems a little thick, gradually stir in reserved pasta water until you get that silky consistency just right. Toss in spinach a handful at a time, letting it wilt before adding more. Finish by sprinkling fresh basil on top. This layering of flavors and textures is what keeps me coming back to this recipe—it just works beautifully.

How to Serve High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe

Garnishes

I usually finish this dish with an extra sprinkle of freshly grated Parmesan and a few torn basil leaves on top. Sometimes, if I’m feeling fancy, a drizzle of good-quality extra virgin olive oil adds a lovely richness. A pinch of cracked black pepper right before serving also brings out the flavors beautifully.

Side Dishes

To keep the meal balanced, I often pair this pasta with a simple arugula salad tossed with lemon vinaigrette—its peppery bite cuts through the creamy sauce perfectly. Roasted asparagus or garlic green beans are also favorites of mine to add a little crunch and green goodness.

Creative Ways to Present

For special dinners, I like to plate this pasta in shallow bowls and garnish with edible flowers alongside the basil. It’s a fun way to elevate the rustic vibe into something elegant. Or, serve it family-style with a big wooden board and let everyone help themselves to the sun-dried tomatoes and fresh basil—it creates a warm, sharing atmosphere that’s perfect for gatherings.

Make Ahead and Storage

Storing Leftovers

I keep leftovers in an airtight container in the fridge for up to 3 days. Because of the cottage cheese sauce, it stays creamy but you might notice the pasta soaking up some sauce overnight. A quick stir before reheating really brings it back to life.

Freezing

I’ve frozen this pasta once or twice, and while the texture changes slightly, it still tastes great. To freeze, spread it in a shallow airtight container. When you thaw it in the fridge overnight, you may want to add a splash of milk or reserved pasta water to loosen the sauce during reheating.

Reheating

Reheat gently in a skillet over low to medium heat, stirring frequently. This helps prevent the chicken from drying out and keeps the sauce creamy. Microwaving works too—just add a little milk and stir halfway through heating to keep it moist.

FAQs

Final Thoughts

I absolutely love how this High Protein Chicken Pasta with Sun-Dried Tomatoes and Creamy Cottage Cheese Sauce Recipe turns out every time I make it. It’s creamy, comforting, and loaded with flavor without feeling heavy—perfect for those nights when you want something hearty but good for you. When I first tried swapping heavy cream with cottage cheese, I was skeptical, but honestly, this recipe blew me away with how delicious it was. Give it a go and I bet it’ll become one of your go-to meals too. Remember, cooking is all about making a recipe your own, so experiment and enjoy every bite!

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