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High Protein Chicken Pasta

Creamy 30-minute chicken pasta with 40g protein per serving — seared chicken, light parmesan-cottage cheese sauce, spinach and tomatoes. Perfect for meal prep.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6
Course: Dinner
Cuisine: Italian-inspired
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 1 1/4 lb boneless skinless chicken breast, cut into thin strips
  • 2 tbsp olive oil, divided
  • 1 tsp Italian seasoning
  • 1/2 tsp smoked paprika
  • 1 tsp kosher salt, divided
  • 1/2 tsp black pepper, divided
  • 12 oz chickpea penne (or whole-wheat penne)
  • 4 cloves garlic, minced
  • 1 cup low-fat cottage cheese, blended smooth
  • 1/2 cup freshly grated parmesan cheese, plus more for serving
  • 1 cup low-sodium chicken broth
  • 1 cup reserved pasta water
  • 2 cups fresh baby spinach
  • 1 cup cherry tomatoes, halved
  • 1/4 tsp red pepper flakes (optional)
  • Fresh basil leaves, for serving (optional)

Method
 

  1. Boil salted water; cook penne 1 minute shy of package directions until al dente. Reserve 1 cup pasta water, then drain.
  2. Pat chicken strips dry; toss with 1 tbsp olive oil, Italian seasoning, smoked paprika, 1/2 tsp salt, 1/4 tsp pepper.
  3. Sear chicken in a large deep skillet over medium-high heat, 3-4 minutes per side, until golden and 165F inside. Transfer to a plate; tent with foil.
  4. In the same skillet over medium heat, cook garlic in remaining 1 tbsp olive oil 30-45 seconds. Pour in chicken broth, scraping up browned bits.
  5. Whisk in blended cottage cheese and parmesan until glossy; thin with pasta water as needed. Season with remaining salt, pepper, red pepper flakes.
  6. Stir in spinach and cherry tomatoes; cook 1-2 minutes until spinach wilts.
  7. Return pasta and chicken with juices to skillet; toss 1-2 minutes until coated and heated through.
  8. Serve in warm bowls topped with extra parmesan and basil.

Notes

Protein 40g | Carbs 38g | Fat 9g | Fiber 7g per serving. Sauce grainy? Blend cottage cheese fully smooth and keep heat at medium. Reheat leftovers with 1 tbsp water per portion.