Description
This High Protein Pasta recipe is a creamy, cheesy, and flavorful dish that combines high protein pasta, tender seasoned chicken, and a luscious cottage cheese sauce with sun-dried tomatoes, spinach, and fresh basil. Perfect for a nutritious and delicious meal that delivers 60 grams of protein per serving.
Ingredients
Scale
Pasta & Protein
- 8 ounces high protein pasta (such as Banza)
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
Seasonings & Oils
- 1 tablespoon olive oil or neutral cooking oil of choice
- 1 tablespoon Cajun seasoning
- 1 teaspoon Italian seasoning
Sauce & Dairy
- 1 (16-ounce) container low-fat cottage cheese (2 cups)
- ½ cup grated Parmesan cheese, plus additional for serving
- ½ cup milk (2%)
- 1 garlic clove, roughly chopped (about 1 teaspoon)
Vegetables & Herbs
- ½ cup chopped sun-dried tomatoes (pat dry if packed in oil; if dehydrated)
- 2 cups spinach, roughly chopped or torn
- ½ cup chopped fresh basil
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the high protein pasta and cook according to package instructions until al dente. Reserve 1 cup of the pasta cooking liquid before draining the pasta. Rinse pasta well if using wheat or semolina pasta to prevent gumminess.
- Cook the Chicken: While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the bite-sized chicken pieces, Cajun seasoning, and Italian seasoning. Stir to combine and sauté the chicken until golden brown on all sides and cooked through, about 4 minutes. Turn off the heat once done.
- Make the Cottage Cheese Sauce: In a blender or food processor, combine the low-fat cottage cheese, grated Parmesan, milk, and chopped garlic. Blend until the mixture is smooth and creamy.
- Combine Pasta and Sauce: To the pan with the cooked chicken, add the drained noodles and chopped sun-dried tomatoes. Pour the blended cottage cheese sauce over everything. Warm gently over low heat, stirring frequently and thinning the sauce with reserved pasta water as needed to reach desired consistency.
- Add Greens and Herbs: Gradually stir in the chopped spinach in batches, allowing it to wilt before adding more. Finally, sprinkle the chopped fresh basil over the mixture and stir in gently.
- Serve: Serve the pasta hot, garnished with additional grated Parmesan cheese to taste. Enjoy your high protein, creamy, and flavorful pasta!
Notes
- This recipe packs an impressive 60 grams of protein per serving, making it ideal for those looking to boost their protein intake.
- The inspiration comes from the creamy, cheesy texture of Marry Me Chicken but adapted to a high-protein pasta meal.
- Rinsing the pasta helps prevent gumminess when using traditional pasta, although it’s not needed for chickpea-based pasta like Banza.
- Adjust the seasoning to your taste, especially the Cajun seasoning if you prefer a milder flavor.
- Use the reserved pasta water to thin the sauce gently, ensuring a creamy consistency without making it watery.
Nutrition
- Serving Size: 1 serving (approximately 1/4 of recipe)
- Calories: 543 kcal
- Sugar: 15 g
- Sodium: Approx. 500 mg
- Fat: 16 g
- Saturated Fat: 4 g
- Unsaturated Fat: 6 g
- Trans Fat: 0.01 g
- Carbohydrates: 48 g
- Fiber: 11 g
- Protein: 60 g
- Cholesterol: 89 mg
