High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe
A flavorful and nutritious high protein chicken pasta recipe featuring creamy cottage cheese sauce, sun-dried tomatoes, and fresh greens. This dish combines tender seasoned chicken with protein-packed pasta and a smooth, cheesy sauce, perfect for a satisfying yet light meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Pasta
- 8 ounces high protein pasta such as Banza
Chicken and Seasoning
- 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 1 tablespoon olive oil or neutral cooking oil of choice
- 1 tablespoon Cajun seasoning
- 1 teaspoon Italian seasoning
Sauce
- 1 (16-ounce) container low-fat cottage cheese (2 cups)
- ½ cup grated Parmesan cheese plus additional for serving
- ½ cup milk (2%)
- 1 garlic clove, roughly chopped (about 1 teaspoon)
Add-ins and Garnishes
- 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
- 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 liquid before draining. Rinse the pasta well afterward to prevent gumminess, especially important for non-wheat pasta like Banza.
- Cook the Chicken: While pasta cooks, heat oil in a large skillet over medium-high heat. Add the chicken pieces along with Cajun and Italian seasoning. Stir to coat evenly, then sauté until the chicken is golden and cooked through, about 4 minutes. Turn off the heat.
- Prepare the Sauce: In a blender or food processor, combine the low-fat cottage cheese, grated Parmesan cheese, milk, and chopped garlic. Blend until completely smooth and creamy.
- Combine Ingredients: Add the cooked pasta and sun-dried tomatoes to the skillet with the cooked chicken. Pour the cottage cheese sauce over the mixture. Gently warm everything together over low heat, stirring frequently. If the sauce is too thick, thin it with the reserved pasta cooking water to desired consistency.
- Add Greens and Basil: Stir in the spinach gradually, a few handfuls at a time, allowing it to wilt into the warm pasta. Sprinkle chopped fresh basil on top. Serve hot with additional grated Parmesan cheese as desired.
Notes
- Reserve pasta water to adjust sauce consistency.
- Rinsing pasta is crucial for non-traditional pastas such as chickpea-based Banza to avoid gumminess.
- Use either oil-packed or dehydrated sun-dried tomatoes (rehydrate dehydrated with hot water before use).
- Opt for low-fat cottage cheese to keep the sauce creamy yet light.
- Adjust seasoning to taste; add more Cajun seasoning if you prefer extra heat.
Keywords: high protein pasta, chicken pasta, sun-dried tomatoes, cottage cheese sauce, healthy pasta recipe, low-fat chicken pasta, Cajun chicken pasta