High Protein Pasta

Creamy, Fast, Protein-Packed Comfort

This high protein pasta recipe is the kind of easy weeknight dinner that feels cozy, colorful, and totally satisfying without taking over your evening. Tender chickpea or lentil pasta gets coated in a creamy tomato cottage cheese sauce, then tossed with juicy seasoned chicken and fresh spinach for a balanced bowl that tastes rich but keeps things nourishing. It is perfect for meal prep lunches, post-workout dinners, or busy family nights when you want something quick and exciting. With simple ingredients, one skillet, and a blender-friendly sauce, this high protein pasta comes together fast while still feeling like a Pinterest-worthy comfort meal.

⏱️ Time Breakdown

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4

📝 Ingredients List

• 12 ounces chickpea pasta or lentil pasta
• 1 pound boneless skinless chicken breast, cut into small bite-size pieces
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1/2 teaspoon smoked paprika
• 3/4 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 2 cloves garlic, minced
• 1 1/2 cups marinara sauce
• 1 cup low-fat cottage cheese
• 1/4 cup grated Parmesan cheese
• 2 cups fresh baby spinach
• 1/4 cup reserved pasta water, plus more as needed
• 1 tablespoon fresh basil, chopped, for garnish
• Optional: 1/4 teaspoon red pepper flakes for gentle heat

✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free.

• Large pot
• Large skillet or frying pan
• Sharp knife
• Cutting board
• Measuring cups and spoons
• Wooden spoon or spatula
• Colander
• Blender or food processor

Step-by-Step Beginner-Friendly Instructions

1. Boil the pasta water. Fill a large pot with water, add a generous pinch of salt, and bring it to a boil over high heat. Add the chickpea or lentil pasta and cook according to the package directions, usually 7 to 9 minutes, until just tender.
2. Reserve pasta water. Before draining, scoop out 1/4 cup pasta water and set it aside. Drain the pasta and avoid rinsing so the sauce clings better.
3. Season the chicken. While the pasta cooks, cut the chicken breast into small, even bite-size pieces. Sprinkle with garlic powder, Italian seasoning, smoked paprika, 1/2 teaspoon salt, and black pepper. Toss until evenly coated. 😊
4. Cook the chicken. Heat olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 5 to 7 minutes, stirring occasionally, until golden on the outside and fully cooked through. The pieces should be firm, lightly browned, and no longer pink in the center.
5. Blend the creamy sauce. Add marinara sauce, cottage cheese, Parmesan cheese, and the remaining 1/4 teaspoon salt to a blender. Blend for 20 to 30 seconds until smooth, creamy, and pale orange.
6. Add garlic to the skillet. Reduce the skillet heat to medium. Add minced garlic to the cooked chicken and stir for 30 seconds until fragrant. Do not let the garlic brown too much.
7. Simmer the sauce. Pour the blended sauce into the skillet. Stir well and cook for 2 to 3 minutes until the sauce is warm, slightly thick, and glossy.
8. Toss everything together. Add the drained pasta and spinach to the skillet. Stir gently for 1 to 2 minutes until the spinach wilts and the pasta is evenly coated. If the sauce feels too thick, add reserved pasta water 1 tablespoon at a time. 🍝
9. Finish and serve. Taste and adjust seasoning if needed. Sprinkle with fresh basil and optional red pepper flakes. Serve warm while the sauce is creamy and silky. ✨

💡 Pro Tips Section

• Storage: Keep leftovers in an airtight container in the refrigerator for up to 4 days. Add a splash of water or milk when reheating to bring the sauce back to a creamy texture.
• Substitutions: Swap chicken breast for chicken thighs, lean ground turkey, shrimp, tofu, or white beans depending on your preference.
• Texture tip: Cook high-protein pasta just until al dente. Legume-based pasta can become soft quickly if overcooked.
• Sauce tip: For an extra-smooth sauce, blend the cottage cheese until completely silky before adding it to the skillet.

Variations

• High Protein Alfredo Style: Replace marinara with a light creamy garlic sauce made from blended cottage cheese, Parmesan, garlic, and a little pasta water.
• Veggie-Packed Pasta: Add diced zucchini, bell pepper, mushrooms, or broccoli florets. Cook the vegetables in the skillet for 4 to 5 minutes before adding the sauce.
• Spicy Tomato Protein Pasta: Add red pepper flakes, extra smoked paprika, and a spoonful of tomato paste for a bolder flavor.
• Meatless High Protein Pasta: Skip the chicken and add extra cottage cheese, white beans, edamame, or seasoned tofu.
• Gluten-Free Option: Use certified gluten-free chickpea, lentil, or pea protein pasta.

FAQ

What pasta has the most protein?

Chickpea, lentil, black bean, and pea protein pasta usually contain more protein than traditional wheat pasta. Exact amounts vary by brand, so check the nutrition label for the best fit.

Can I make this high protein pasta ahead of time?

Yes. This recipe works well for meal prep. Store it in individual containers and reheat gently with a splash of water or milk so the sauce loosens and stays creamy.

Can I use Greek yogurt instead of cottage cheese?

Yes, but use plain Greek yogurt and stir it in over low heat to prevent curdling. Cottage cheese blends into a smoother, more stable sauce for reheating.

How can I increase the protein even more?

Add extra chicken, stir in white beans, use a protein-enriched pasta, or top each serving with additional Parmesan cheese.

Is this recipe good for busy weeknights?

Absolutely. It takes about 30 minutes from start to finish, uses simple ingredients, and combines protein, vegetables, and pasta in one satisfying skillet.

High Protein Pasta

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• Author: Samantha Jones
• Total Time: 30
• Yield: 4 servings 1x

Print Recipe

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Description

This easy weeknight pasta dish delivers rich flavor and 30g of protein per serving. Chickpea or lentil pasta is tossed with a creamy tomato-cottage cheese sauce, juicy chicken breast, and baby spinach for a comfort meal that’s nourishing and satisfying.

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Ingredients

Scale 1x2x3x

12 ounces chickpea pasta or lentil pasta
1 pound boneless skinless chicken breast, cut into bite pieces
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1/2 teaspoon smoked paprika
3/4 teaspoon salt
1/4 teaspoon black pepper
2 cloves garlic, minced
1 1/2 cups marinara sauce
1 cup low-fat cottage cheese
1/4 cup grated Parmesan cheese
2 cups fresh baby spinach
1/4 cup reserved pasta water, plus more as needed
1 tablespoon fresh basil, chopped (for garnish)
Optional: 1/4 teaspoon red pepper flakes

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Instructions

Boil a large pot of salted water for pasta
Cook pasta according to package instructions, reserve 1/4 cup pasta water
Season chicken with garlic powder, Italian seasoning, smoked paprika, 1/2 tsp salt, and pepper in a bowl
Heat olive oil in skillet over medium-high, cook chicken until golden (5-7 minutes)
Blend cottage cheese, marinara, garlic, red pepper flakes (if using), and 1/4 tsp salt with 1/4 cup pasta water
Pour sauce into skillet with chicken, stir until smooth and warmed
Add baby spinach and wilt slightly, then toss with drained pasta
Adjust consistency with additional pasta water if needed
Garnish with basil before serving

Notes

Use a food processor if no blender is available
Chickpea pasta naturally contains more fiber than regular pasta
Omit Parmesan for egg-free variation
Store leftovers in airtight containers for 3 days

• Prep Time: 10
• Cook Time: 20
• Category: Recipes
• Method: One-Skillet Cooking

Nutrition

• Serving Size: 1 bowl
• Calories: 400
• Sugar: 8g
• Sodium: 600mg
• Fat: 15g
• Saturated Fat: 6g
• Carbohydrates: 35g
• Fiber: 4g
• Protein: 30g
• Cholesterol: 90mg