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

If you’re on the hunt for a dish that’s hearty, healthy, and loaded with protein, you’re going to love what I’m sharing today. This High Protein Chicken and Sun-Dried Tomato Pasta with Cottage Cheese Sauce Recipe is one of those meals that feels indulgent and comforting but actually packs a serious nutritional punch. It’s creamy without the heaviness of traditional alfredo sauces, thanks to the cottage cheese, and the blend of sun-dried tomatoes, fresh basil, and spinach gives it a fresh, vibrant twist. Trust me, once you try this, it’ll become a staple in your dinner rotation.

this …

Ingredients You’ll Need

For this High Protein Chicken and Sun-Dried Tomato Pasta with Cottage Cheese Sauce Recipe, I chose ingredients that complement each other beautifully, balancing protein, flavor, and texture. You can find most of these staples at your grocery store, and I have a few tips to help you pick the best versions.

• High protein pasta: I love using Banza made from chickpeas – it holds up well and boosts protein content naturally.
• Olive oil: Opt for extra virgin for that lovely, fruity aroma; neutral oils like canola work if you prefer a milder taste.
• Boneless, skinless chicken breast: Choose fresh or thawed chicken breasts, cut into bite-sized pieces for even cooking.
• Cajun seasoning: Adds a smoky, spicy kick; you can adjust the quantity or substitute with paprika and cayenne if needed.
• Italian seasoning: A blend of dried herbs that brings comforting Mediterranean notes.
• Low-fat cottage cheese: The star for the creamy sauce – go for low-fat to keep it light but still creamy.
• Grated Parmesan cheese: Adds that salty umami boost; fresh grated makes a noticeable difference.
• Milk (2%): Helps smooth the sauce; you can swap for almond milk if dairy-free, but flavor changes slightly.
• Garlic clove: Freshly chopped garlic is essential for depth – don’t skip it!
• Sun-dried tomatoes: Use the oil-packed kind for more flavor or rehydrate the dehydrated ones if that’s what you have on hand.
• Spinach: Fresh and roughly chopped for a pop of color and nutrition.
• Fresh basil: Adds a fragrant finish – tearing rather than cutting preserves the oils and flavor.

Variations

I love making this recipe my own depending on what’s in my pantry and what my family’s craving. Feel free to tweak it to fit your preferences—you might find that certain swaps make it even better for your taste buds or dietary needs.

• Protein Swap: Sometimes I use chicken thighs instead of breasts for a juicier texture, and my family adores it just as much.
• Veggie Boost: Adding mushrooms or bell peppers is a nice touch if you want extra veggies mixed in.
• Dairy-Free Option: I once replaced the cottage cheese with a vegan ricotta and swapped Parmesan for nutritional yeast to satisfy a dairy-free guest.
• Spice Level: If you like more heat, doubling the Cajun seasoning or adding crushed red pepper flakes makes it pop.

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

Step 1: Cook the Pasta to Al Dente Perfection

Start by bringing a large pot of salted water to a boil, then cook the high protein pasta according to the package directions—aim for al dente. A super important tip here: reserve 1 cup of the pasta cooking water before you drain. This starchy water helps thin your sauce later without watering down the flavor. Also, if you’re using regular wheat pasta (not chickpea), a quick rinse after cooking prevents it from getting gluey—though for protein-rich pastas like Banza, I skip rinsing to keep the flavor intact.

Step 2: Sauté the Chicken with Seasonings

While the pasta cooks, heat your olive oil in a large skillet over medium-high heat. Toss in the chopped chicken pieces along with Cajun and Italian seasonings. Stir everything so the chicken is evenly coated, then sauté until it’s golden and cooked through—usually about 4 minutes. Try not to crowd the pan here; if needed, cook the chicken in batches so it browns nicely instead of steaming. Once done, turn off the heat but keep the pan handy for the next step.

Step 3: Blend the Creamy Cottage Cheese Sauce

Next, grab your blender or food processor and combine the low-fat cottage cheese, grated Parmesan, milk, and roughly chopped garlic. Blend until the sauce is completely smooth—this usually takes about 30 seconds. This sauce is a game-changer: creamy, cheesy, and packed with protein but way lighter than those heavy cream sauces you usually see.

Step 4: Combine Everything and Finish Cooking

Back at the skillet, add the cooked pasta and chopped sun-dried tomatoes to the chicken. Pour the blended cottage cheese sauce over everything. Set the heat to low and gently warm the mixture, stirring to combine. If it feels too thick, slowly add some of the reserved pasta water until you get the perfect consistency—silky and saucy but not soupy. This step is where the dish really comes together, so take your time stirring to evenly coat the pasta and chicken.

Step 5: Add Greens and Fresh Herbs

Finally, toss in the spinach in small batches, letting it wilt down between additions. Once all the spinach is incorporated, sprinkle with fresh torn basil leaves for that vibrant herbal note. Serve hot, and don’t forget an extra sprinkle of Parmesan on top for that irresistible finishing touch.

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

Garnishes

I always top this pasta with a bit of freshly grated Parmesan and a few torn basil leaves. Sometimes I add a sprinkle of crushed red pepper flakes if I’m in the mood for a little heat. A drizzle of good-quality olive oil right before serving gives it a beautiful shine and extra depth of flavor.

Side Dishes

To keep things balanced, I like pairing this pasta with a simple mixed green salad dressed with lemon vinaigrette. Roasted asparagus or garlic sautéed green beans also complement the dish wonderfully without overpowering the flavors.

Creative Ways to Present

For special occasions, I’ve tossed this pasta in individual mini cocottes or ramekins right out of the oven for a cozy presentation. Garnishing with edible flowers or microgreens adds an elegant touch that always impresses dinner guests.

Make Ahead and Storage

Storing Leftovers

I usually store leftovers in airtight containers in the fridge for up to 3 days. The pasta tends to soak up the sauce overnight, so adding a splash of milk or reserved pasta water when reheating brings it back to life beautifully.

Freezing

Freezing this dish is doable, but I find the texture of the spinach changes a bit after being frozen. For best results, freeze before adding fresh greens, then stir in fresh spinach when reheating. Use freezer-safe containers and consume within 2 months.

Reheating

Reheat gently in a skillet over low heat, stirring often. Add a bit of milk or reserved pasta water to loosen the sauce and prevent it from drying out. Avoid the microwave if you want the best texture and flavor, but if pressed for time, go for short bursts and stir in between.

FAQs

Final Thoughts

I absolutely love how this High Protein Chicken and Sun-Dried Tomato Pasta with Cottage Cheese Sauce Recipe turns out every time—creamy, flavorful, and satisfying without any guilt. It’s the kind of meal I feel excited to make after a long day because it’s quick, nourishing, and my whole family goes crazy for it. I hope you give it a try and make it your own—there’s just something about that tangy sun-dried tomato and protein-packed cottage cheese sauce that keeps me coming back for seconds.

Print