Are you looking for a satisfying meal that packs a serious protein punch? This high protein pasta recipe delivers incredible flavor and fuel, boasting approximately 60g of protein per serving! Many studies highlight the positive impact of increased protein intake on muscle repair and satiety. Featuring a secretly healthy creamy sauce and rich, savory flavors, this dish is unbelievably quick and easy. Get ready to elevate your weeknight meals with this simple, delicious solution.
Why You’ll Love This Protein Pasta
This high protein pasta recipe quickly becomes a favorite for busy cooks and health-conscious eaters alike.
- Exceptional Protein Content: Each serving provides a substantial protein boost, perfect for active lifestyles.
- Quick & Easy: You can have this delicious meal ready to serve in about 30 minutes from start to finish.
- Creamy & Healthy: The sauce is luxuriously creamy, but secretly made lighter using cottage cheese.
- Savory Flavors: Cajun seasoning and sun-dried tomatoes infuse the dish with bold, irresistible taste.
- Meal Prep Friendly: It reheats beautifully, making it ideal for prepping lunches or dinners in advance.
- Easily Customizable: Adjust ingredients and add-ins to perfectly suit your preferences and what’s in your fridge.
Ingredients
Gather these simple ingredients to create your high protein pasta masterpiece. This recipe focuses on fresh flavors and quality proteins.
- 8 ounces high protein pasta (such as Banza chickpea pasta)
- 1 tablespoon olive oil (or neutral cooking oil of choice)
- 1 pound boneless, skinless chicken breasts (or thighs, cut into bite-sized pieces)
- 1 tablespoon Cajun seasoning
- 1 teaspoon Italian seasoning
- 1 (16-ounce) container low-fat cottage cheese (2 cups)
- ½ cup grated Parmesan cheese (plus additional for serving)
- ½ cup milk (I used 2%)
- 1 garlic clove (roughly chopped, about 1 teaspoon)
- ½ cup chopped sun-dried tomatoes; pat dry if packed in oil; if dehydrated, rehydrate first
- 2 cups spinach (roughly chopped or torn)
- ½ cup chopped fresh basil
Notes & Substitutions
When choosing your pasta for this high protein pasta recipe, look for options like chickpea, lentil, or edamame pasta for the biggest protein boost. Feel free to use either chicken breast for a leaner option or chicken thighs for extra flavor and moisture. If you don’t have Cajun seasoning, use paprika and a pinch of cayenne. Any milk works for the sauce; skim, 1%, or even unsweetened almond milk are good choices. If using dehydrated sun-dried tomatoes, soak them in hot water for 10 minutes before chopping.
Equipment
You won’t need many specialized tools for this easy high protein pasta dish.
- Large pot for cooking pasta
- Large skillet for sautéing chicken and combining sauce
- Blender or food processor for the creamy sauce
- Measuring cups and spoons for precise ingredients
- Cutting board and sharp knife for prep
- Spatula or tongs for stirring
Instructions
Creating this flavorful high protein pasta is straightforward with these step-by-step instructions. You’ll be enjoying a satisfying meal in no time!
- Bring a large pot of salted water to a boil. Cook your high protein pasta according to package instructions until al dente. RESERVE 1 CUP of the pasta cooking liquid before draining. Drain the pasta and rinse it well under cold water to prevent it from becoming gummy (if using regular wheat/semolina pasta, rinsing is not necessary).
- Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the bite-sized chicken pieces, Cajun seasoning, and Italian seasoning to the skillet. Stir everything to combine, ensuring the chicken is evenly coated.
- Sauté the seasoned chicken until it is golden brown on all sides and thoroughly cooked through, which usually takes about 4 minutes. Once cooked, turn off the heat on the skillet.
- In a blender or food processor, combine the low-fat cottage cheese, grated Parmesan cheese, milk, and roughly chopped garlic clove. Blend these ingredients until the mixture is completely smooth and creamy.
- Add the cooked noodles and the chopped sun-dried tomatoes directly to the pan with the cooked chicken. Pour the blended cottage cheese sauce evenly over the pasta and chicken mixture.
- Warm the mixture gently over low heat, stirring occasionally. If the sauce becomes too thick, thin it to your desired consistency with a splash or two of the reserved pasta water.
- Finally, stir in the fresh spinach, adding a few handfuls at a time. Allow the spinach to wilt into the warm pasta mixture.
- Sprinkle with fresh basil just before serving. Enjoy your hot, high protein pasta dish with additional Parmesan cheese to taste.
Pro Tips & Troubleshooting
Achieve the smoothest sauce for your high protein pasta by blending the cottage cheese mixture for at least 2-3 minutes. Scrape down the sides of the blender often to ensure no lumps remain. To prevent your protein pasta from becoming mushy, cook it strictly to al dente as it will continue to warm in the sauce. Always taste and adjust your seasoning; a pinch more salt, pepper, or Cajun seasoning can enhance the flavors significantly. For optimal food safety, the USDA provides clear guidelines on the safe minimum internal temperature for all poultry. Ensure chicken is cooked thoroughly to 165°F but avoid overcooking to keep it juicy. When reheating, warm gently and always add a splash of milk or water to restore its creamy texture. Don’t forget to reserve pasta water; it’s key for perfect sauce consistency.
Serving, Storage & Variations
Serving Suggestions
Serve this robust high protein pasta with a crisp green salad tossed in a light vinaigrette. For an extra treat, pair it with some warm, crusty garlic bread. This dish also works beautifully as a satisfying, balanced meal all on its own.
Storage & Reheating
Store any leftover high protein pasta in an airtight container in the refrigerator for up to 3-4 days. When reheating, do so gently on the stovetop over low heat or in the microwave. Add a splash of milk or water to loosen the sauce and restore its creaminess. Freezing this dish is generally not recommended as the pasta texture can change significantly upon thawing.
Variations
- Meatless: Substitute the chicken with canned chickpeas, cannellini beans, or cooked lentils for a vegetarian protein pasta.
- Other Proteins: Feel free to swap the chicken for cooked shrimp, slices of Italian sausage, or lean ground turkey.
- Add Vegetables: Boost the nutrient content by incorporating sautéed mushrooms, diced bell peppers, or zucchini.
- Cheese Options: Experiment with other grated cheeses like Pecorino Romano or Gruyere for different flavor profiles.
- Herb Swaps: Instead of basil, try fresh parsley, oregano, or a mix of your favorite herbs.
Nutrition Information
This high protein pasta is an excellent choice for a balanced and filling meal. It provides a significant amount of protein, essential for muscle repair and satiety.
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 570 |
| Total Fat | 21g |
| Saturated Fat | 8g |
| Cholesterol | 120mg |
| Sodium | 1050mg |
| Total Carbohydrate | 42g |
| Dietary Fiber | 11g |
| Total Sugars | 8g |
| Protein | 60g |
This breakdown highlights the meal’s impressive protein content, keeping you feeling fuller longer. It’s a nutrient-dense option without sacrificing flavor.
Frequently Asked Questions (FAQ)
Can I use regular wheat pasta for this recipe?
Yes, you can use regular wheat pasta. However, using a high protein pasta brand will significantly increase the protein content of the dish.
What if I don’t have a blender for the sauce?
A food processor also works perfectly for blending the cottage cheese sauce until smooth. If you don’t have either, you can finely mash the cottage cheese and mince the garlic very well, though the sauce may not be as silky.
Can I make this vegetarian or vegan?
To make it vegetarian, substitute the chicken with chickpeas or lentils and ensure your Parmesan cheese is vegetarian-friendly. For a vegan version, use plant-based protein pasta, plant-based milk, and a dairy-free cottage cheese alternative.
How can I store leftovers of this high protein pasta?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Remember to add a splash of milk or water when reheating.
Is it possible to freeze this dish?
Freezing is generally not recommended for this protein pasta, as the texture of the sauce and pasta can degrade upon thawing. It’s best enjoyed fresh or refrigerated.
Conclusion
This high protein pasta recipe is a true game-changer, proving that healthy meals can be incredibly easy and packed with flavor. It’s the perfect solution for busy parents and beginners looking for a satisfying dish that aligns with fitness goals. Whip up this creamy, protein-rich meal tonight and enjoy the simplicity and deliciousness of homemade cooking. We invite you to try this amazing high protein pasta and share your creations with us!