You know the feeling, right? You finish a big bowl of noodles, and an hour later you’re already peeking in the pantry. This high protein pasta is the happy solution to that.
It’s creamy, deeply flavorful, and honestly, just feels like a big, satisfying hug in a bowl. It’s a playful twist on those famous “marry me” flavors—think juicy chicken, sun-dried tomatoes, and a luxuriously creamy sauce that has a fantastic little secret.
And yes, it packs a serious protein punch. We’re talking a solid 60 grams per serving. It’s the kind of meal that fuels your day, satisfies your cravings, and makes you feel really good about what’s on your fork.
Why This Pasta Works So Well
The magic here is in the ingredients, working together. It’s not about one single superstar, but a whole team of protein-packed players. We start with a pasta made from legumes, like chickpeas or lentils, which already sets a strong foundation.
Then, we add lean chicken, seasoned with warm Cajun and Italian spices. The real game-changer, though, is the sauce. It gets its incredible creaminess from blended cottage cheese. It sounds simple, and it is.
When you blend it, the curds disappear completely. What’s left is a smooth, rich, and velvety base that clings to every noodle. It’s a clever, delicious trick I use all the time.
Ingredients Needed for the Recipe
Gathering everything is straightforward. Here’s what you’ll need, and why each one matters.
- High-Protein Pasta (8 ounces): The base. I often use a chickpea pasta, which is naturally gluten-free and adds a nice, sturdy texture. Any legume-based pasta works wonderfully.
- Olive Oil (1 tablespoon): For cooking the chicken, adding a touch of fruity flavor.
- Chicken (1 pound): Boneless, skinless breasts or thighs. Thighs stay extra juicy, but breasts are fantastic too. Cut into bite-sized pieces for easy eating.
- Cajun & Italian Seasonings (1 tbsp + 1 tsp): This combo gives the chicken a warm, slightly smoky, and herby kick that flavors the whole dish.
- Cottage Cheese (16-ounce container): The secret sauce star! Blending it creates a creamy, high-protein foundation. Use low-fat for the best texture.
- Parmesan Cheese (1/2 cup, grated): Adds a salty, nutty depth to the sauce, plus more for serving.
- Milk (1/2 cup): I use 2%. It helps thin the sauce to a perfect, silky consistency.
- Garlic (1 clove): For that essential savory backbone. Just one clove keeps it balanced.
- Sun-Dried Tomatoes (1/2 cup, chopped): They bring a wonderful sweet-tangy pop and chewy texture. Pat them dry if they’re packed in oil.
- Spinach (2 cups): Folded in at the end for a boost of color and greens. It wilts down beautifully.
- Fresh Basil (1/2 cup, chopped): The finishing touch. Its bright, peppery fragrance makes everything taste fresh and vibrant.
How to make High Protein Pasta?
The process is simple, and comes together in one skillet. Just follow these steps.
Step 1: Boil the Pasta
Bring a large pot of well-salted water to a rolling boil. Cook your high-protein pasta according to the package directions, aiming for al dente.
Here’s the crucial part: before you drain it, scoop out about one cup of the starchy pasta cooking water. Save it. Then drain and give the pasta a quick rinse to prevent sticking.
Step 2: Cook the Chicken
While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces and sprinkle both the Cajun and Italian seasonings right over the top.
Give it a good stir to coat every piece. Sauté for about 4 to 5 minutes, until the chicken is golden brown on the outside and cooked through. Turn off the heat and leave it in the pan.
Step 3: Make the Sauce
This is the fun part. In a blender or food processor, combine the cottage cheese, grated Parmesan, milk, and the chopped garlic clove.
Blend it on high until the mixture is completely smooth and creamy. No curds in sight. It will look and smell amazing already.
Step 4: Sauce the Pasta
To the skillet with the chicken, add the drained pasta and the chopped sun-dried tomatoes. Pour that beautiful, smooth cottage cheese sauce over everything.
Place the skillet back over low heat. Gently warm it all through, stirring gently. If the sauce seems too thick, add a splash of that reserved pasta water to loosen it up. It’ll create a perfect, clingy coating.
Step 5: Finish and Serve
Finally, stir in the fresh spinach a handful at a time, letting it wilt in the residual heat. Sprinkle the chopped basil over the top.
Give it one last gentle stir, and you’re done. Dish it up into bowls, and pass around the extra Parmesan cheese for everyone to add a little more.
Simple Swaps and Tweaks
This recipe is wonderfully adaptable. Don’t be afraid to make it your own with what you have on hand.
- Go Meatless. Swap the chicken for a can of drained and rinsed white beans or chickpeas. Plant-based sausage crumbles would be delicious here too.
- Change the Protein. Italian sausage, shrimp, or even leftover rotisserie chicken are all excellent shortcuts. Adjust the cook time accordingly.
- Add More Veggies. After cooking the chicken, remove it and sauté sliced mushrooms, bell peppers, or zucchini in the same pan. Then add everything back in.
- Spice Level. Love heat? Add a pinch of red pepper flakes to the sauce blend, or use a spicy Cajun seasoning mix.
Tips
- That reserved pasta water is liquid gold. It helps bind the sauce to the pasta and adjust the consistency perfectly. Don’t skip it.
- If your sun-dried tomatoes are very dry, cover them with boiling water for 5 minutes to plump them up, then drain and pat dry before using.
- For a smoother eating experience, ensure your cottage cheese is blended until completely smooth. This takes a full minute in a good blender.
- Fresh basil is key for the final bright flavor. Add it right at the end, off the heat, to preserve its vibrant color and aroma.
Storing Your Leftovers
You’ll probably have leftovers, and they reheat beautifully. Let the pasta cool completely before transferring it to an airtight container.
It will keep well in the refrigerator for 3 to 4 days. The pasta may absorb a bit of the sauce as it sits, which is totally normal.
To reheat, the best method is a skillet over medium-low heat. Add a small splash of water, milk, or even broth to help loosen the sauce back up as it warms. Stir gently until heated through.
You can also use the microwave, just cover it and use short bursts, stirring in between. I don’t recommend freezing this one, as the texture of the pasta can become a bit mushy.
High Protein Pasta Recipe
Description
With 60 grams of protein per serving, this creamy High Protein Pasta recipe will help you crush your macro goals! A riff off of Marry Me Chicken, it’s DELISH—packed with juicy Cajun-seasoned chicken, sweet sun-dried tomatoes, tender spinach, and fresh basil in a rich, secretly healthy cheese sauce.
ingredients
Instructions
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Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. RESERVE 1 CUP OF THE PASTA COOKING LIQUID, then drain. Rinse the pasta well if using legume-based pasta (like Banza) to prevent gumminess.
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Meanwhile, heat olive oil in a large skillet over medium-high heat. Add chicken, Cajun seasoning, and Italian seasoning. Stir to coat, then sauté until golden and cooked through, about 4 minutes. Turn off the heat.
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In a blender or food processor, combine cottage cheese, Parmesan, milk, and garlic. Blend until completely smooth.
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To the skillet with the chicken, add the cooked pasta and sun-dried tomatoes. Pour the blended sauce over everything. Warm gently over low heat, stirring and adding reserved pasta water as needed to reach desired creaminess.
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Stir in spinach a handful at a time until wilted. Sprinkle with fresh basil. Serve immediately with extra Parmesan if desired.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 720kcal
- % Daily Value *
- Total Fat 30g47%
- Saturated Fat 12g60%
- Cholesterol 125mg42%
- Sodium 1100mg46%
- Potassium 1200mg35%
- Total Carbohydrate 45g15%
- Dietary Fiber 10g40%
- Sugars 8g
- Protein 60g120%
- Calcium 35 mg
- Iron 20 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Make it meatless: Swap chicken for white beans, chickpeas, or plant-based sausage.
- Try another protein: Italian sausage, shrimp, or leftover rotisserie chicken work great.
- Veg it up: Sauté mushrooms, zucchini, or bell peppers before adding pasta.
- Storage: Refrigerate in an airtight container for 3–4 days. Freezing not recommended—it can make legume-based pasta mushy.
