Description

This high protein pasta recipe features a creamy cottage cheese-based sauce combined with tender Cajun-seasoned chicken, sun-dried tomatoes, spinach, and fresh basil. Perfect for a nutritious and satisfying meal, it boasts 60 grams of protein per serving. The dish is both flavorful and packed with wholesome ingredients for a balanced dinner or lunch option.

Ingredients

Scale

Pasta and Protein

8 ounces high protein pasta (such as Banza)
1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces

Seasonings and Sauces

1 tablespoon olive oil (or neutral cooking oil of choice)
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 (2% recommended)
1 garlic clove, roughly chopped (about 1 teaspoon)

Vegetables and Herbs

½ cup chopped sun-dried tomatoes (pat dry if packed in oil; if dehydrated, use as is)
2 cups spinach, roughly chopped or torn
½ cup chopped fresh basil

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Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Cook the high protein pasta according to package instructions until al dente. Reserve 1 cup of the pasta cooking water, then drain the pasta. Rinse the pasta well if using non-gluten-free types to avoid gumminess; this step is optional for chickpea-based pasta.
Sauté the Chicken: While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the bite-sized chicken pieces along with the Cajun and Italian seasoning. Stir to coat the chicken evenly, then sauté until golden on all sides and cooked through, about 4 minutes. Once cooked, turn off the heat.
Prepare 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: Add the cooked pasta and chopped sun-dried tomatoes to the skillet with the sautéed chicken. Pour the blended cottage cheese sauce over the top. Gently warm the mixture over low heat, stirring occasionally. Thin the sauce with reserved pasta water as needed to reach desired consistency.
Add Greens and Herbs: Stir in the chopped spinach a handful at a time, allowing it to wilt slightly in the warm sauce. Finally, sprinkle the chopped fresh basil over the top. Serve the pasta hot with additional Parmesan cheese to taste.

Notes

This high protein pasta recipe packs an impressive 60 grams of protein per serving, making it ideal for muscle recovery or a filling meal.
The creamy sauce is inspired by ‘Marry Me Chicken’ dishes, offering luscious texture without heavy cream.
If sun-dried tomatoes are packed in oil, pat them dry to avoid excess oiliness in the final dish.
Rinsing the pasta after cooking prevents stickiness especially if using traditional wheat pasta, but chickpea or legume-based pasta often benefits from no rinse to retain texture.
You can substitute chicken breasts with thighs for a juicier option.
Adjust Cajun seasoning amount to your preferred spice level.

Nutrition

Serving Size: 1 serving (approx. 1/4 of recipe)
Calories: 543 kcal
Sugar: 15 g
Sodium: estimated 450 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