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.
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Creamy dreamy pasta that packs a protein punch.
I’m always on the hunt for ways to work some more protein into my day, whether it’s Cottage Cheese Eggs for breakfast or Protein Ice Cream for dessert. This high protein pasta delivers 60 grams of protein per serving!
- The recipe is adapted from my Marry Me Chicken Lasagna Roll Ups, which was a reader favorite on Instagram.
- It’s got a rich, creamy cheese sauce that—surprise!—is secretly healthy. It’s filling without being heavy.
- With juicy Cajun seasoned chicken, sweet and tangy sun-dried tomatoes, tender spinach, and loads of fresh basil, this protein pasta is absolutely packed with flavor.
What Puts the Protein in This Pasta Recipe
I try to keep my kitchen stocked with high protein foods that I can put together into SUPER high protein meals. Here’s how this protein pasta packs it in:
- High-Protein Pasta. I love Banza, which is made with chickpea flour, but you can use any variety you like. Legume-based pastas are gluten-free, too.
- Chicken. Boneless, skinless chicken breasts or thighs are great sources of protein. I’ve made it both ways, and both are excellent (Ben votes thighs).
- Cottage Cheese. A protein champ you can sneak into just about anything! Blending it removes the curds and creates a smooth, creamy sauce. (I also use cottage cheese to make Cottage Cheese Queso.)
- Parmesan and Milk. Although the amount of protein in these is negligible, it still adds up!
How to Make High Protein Pasta
Boil the Pasta. Follow the package instructions and cook the pasta in salted water until it reaches al dente doneness. Reserve a cup of the cooking liquid, then drain and rinse.
Cook the Chicken. Add the chicken and seasonings to a skillet with oil and cook over medium-high heat until golden. Turn off the heat.
Make the Sauce. Blend the cheeses, milk, and garlic until smooth.
Sauce the Pasta. Add the pasta to the pan with the chicken, along with the sun-dried tomatoes and sauce. Warm over low heat, adding the reserved pasta water to reach the right consistency.
Finish. Stir in the spinach, followed by the basil. Serve protein pasta with additional Parmesan and ENJOY!
Recipe Variations
- Make It Meatless. For a vegetarian high protein pasta, add white beans, chickpeas, or plant-based sausage instead of chicken.
- Try Another Protein. Italian sausage, shrimp, or use up leftover Air Fryer Whole Chicken or rotisserie chicken.
- Veg It Up. Transfer the chicken to a plate, then cook sliced cremini mushrooms, zucchini, or any other veggies you like in the skillet before proceeding with the rest of the recipe.
More Protein-Packed Recipes to Try
- Start your day with a batch of Protein Pancakes, which are fabulously fluffy and tender.
- Cottage Cheese Pizza—who knew?! This one’s another recipe that readers loved when I posted it on Instagram!
- This rich Protein Hot Chocolate is a cozy and creamy way to hit your macro goals.
High Protein Pasta
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Ingredients
- 8 ounces high protein pasta such as Banza
- 1 tablespoon olive oil or neutral cooking oil of choice
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 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 I used 2%
- 1 garlic clove roughly chopped, about 1 teaspoon
- ½ cup chopped sun-dried tomatoes; pat dry if packed in oil; if dehydrated cover with boiling water to rehydrate, then drain and pat dry
- 2 cups spinach roughly chopped or torn
- ½ cup chopped fresh basil
Instructions
- Bring a large pot of salted water to a boil. Cook pasta according to al dente according to package instructions. RESERVE 1 CUP OF THE PASTA COOKING LIQUID (don’t forget!), then drain. Rinse the pasta well so it doesn’t become gummy (if using regular wheat/semolina pasta, no need to rinse it).
- Meanwhile, heat the oil in a large skillet over medium-high. Add the chicken, Cajun seasoning, and Italian seasoning. Stir to combine, then saute the chicken until golden on all sides and cooked through, about 4 minutes. Turn off the heat.
- In a blender or food processor, combine the cottage cheese, Parmesan cheese, milk, and garlic. Blend until smooth.
- To the pan with the chicken, add the cooked noodles and sundried tomatoes. Pour the cottage cheese sauce over the top. Warm gently over low, thinning with the reserved pasta water if needed.
- Stir in the spinach a few handfuls at a time, allowing it to wilt. Sprinkle with basil and enjoy hot with additional Parmesan to taste.
Notes
- Adapted from my Marry Me Chicken Lasagna Roll Ups
- Alternative cooking method (as seen in the video): Rather than dicing and sauteing the chicken pieces, pound them into an even thickness (breasts only; thighs do not need to be pounded), season the outsides with the Cajun seasoning and Italian seasoning, then sear it in olive oil on the stove top over medium-high heat for about 3 minutes per side, until cooked through. Remove to a plate. To the now-empty skillet, add the sauce, cooked pasta, spinach, and sun-dried tomatoes. Stir to combine and wilt the spinach. Dice or slice the chicken and serve on top of the finished pasta.
- TO STORE: Refrigerate leftovers in an airtight container for 3 to 4 days. In my experience, protein pastas get mushy when frozen and thawed, so I don’t recommend freezing this recipe.
- TO REHEAT: Warm up leftover high protein pasta in the microwave or in a skillet over medium heat with a splash of water to loosen up the sauce.
Nutrition
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Hi Erin. Your recipes are some of my favorites! I’d love to try this one but am curious if you’ve been able to avoid it splitting when reheating. I’ve made cottage cheese based pasta sauces before and have had trouble reheating. What are your thoughts on freezing? Would that make the splitting even worse or is there a way to avoid it? Thanks!
Hi Jess! We reheated this and didn’t mind the texture. Freezing would make me more hesitant, as I think it would get more grainy. That said, it could still taste great, so I think it just matters how particular you are. I hope you love the recipe!
For what it’s worth. I had leftovers. Just popped in the oven at 350 and didn’t have any issue with separation. Feel like these dishes taste even better the next day as the juices get in the noodles.
Thanks for the feedback, Mark!
This looks delicious! I’ll skip the
Cajun seasoning but the rest sounds sooo good. I’m always happy to find more protein as I am not much of a meat eater.
Randomly came across this recipe as I’m always trying to find ways to increase protein. Not only am I obsessed with turning it into a weekly meal prep, my husband loves it too! The cottage cheese sauce blended really well and didn’t taste overly cheesy or heavy. Loved the kick from the Cajun seasoning too. It came together faster than I expected. Thank you!
Yay! So glad to hear, Ruby! Thank you!
Made this for dinner and honestly didn’t expect to like it as much as I did. I really liked how the spinach wilted right into the sauce—it made me feel like I was getting something healthy too. Not a huge fan of cottage cheese normally, but I like that here. Might play around with the seasonings next time, but it’s a solid base recipe. Thank you!
Yay! So glad to hear you enjoyed the pasta, Jennifer! Thank you!
I followed the recipe pretty closely and loved the balance of creamy and spice. The sauce is different from traditional Alfredo-style pastas and feels much lighter. Great way to sneak in extra protein without it feeling like a ‘diet’ dish.
So glad to hear, Whitney! Thank you!
My entire family ate this without knowing the base of the sauce was cottage cheese, and also didn’t know I used protein pasta instead of regular! A small win
So glad to hear, Sara! Thank you!
Easy to make. Did it in 20m. Came together quick and tasted great I just used whole wheat pasta and added mushrooms and an extra clove of garlic. I did oven bake the chicken so I could get other stuff ready during that time. Will make again.
Great to hear! Thanks Mark!
This looks so good! Could I use ground turkey instead of chicken breast?
Thank should work! Enjoy Lindsay!