Description
How to make high protein pasta with Greek yogurt, cottage cheese and lean chicken that packs 35g protein per serving for muscle-building comfort.
Ingredients
Scale
Base Ingredients
- 12 oz whole wheat pasta shells
- 1 lb boneless skinless chicken breast, diced
- 2 tbsp olive oil
- 1 medium onion, finely diced
- 4 cloves garlic, minced
Protein Boosters
- 1 cup plain Greek yogurt, full-fat
- 1/2 cup cottage cheese, small curd
- 1/2 cup grated Parmesan cheese
- 2 large eggs, lightly beaten
Flavor Builders
- 1 can (14.5 oz) diced tomatoes, drained
- 1/2 cup chicken broth, low sodium
- 2 tsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tsp red pepper flakes
Finishing Touches
- 1/4 cup fresh basil, chopped
- Salt and black pepper to taste
- Extra Parmesan for serving
Instructions
- Cook Pasta: Bring large pot of salted water to boil. Cook pasta shells according to package directions until al dente. Reserve 1 cup pasta water before draining completely.
- Sear Chicken: Heat olive oil in large skillet over medium-high heat. Season diced chicken with salt and pepper, then cook 6-7 minutes until golden and cooked through.
- Build Base: Add onion to chicken pan and cook 3 minutes until softened. Stir in garlic and cook 30 seconds until aromatic and fragrant throughout.
- Create Sauce: Whisk together Greek yogurt, cottage cheese, and Parmesan in bowl. Slowly add to pan with chicken broth, stirring constantly to prevent curdling.
- Temper Eggs: Remove pan from heat. Slowly drizzle beaten eggs into sauce while whisking vigorously. This creates silky richness without scrambling the eggs messily.
- Combine Everything: Add drained tomatoes, Italian seasoning, and red pepper flakes. Toss in cooked pasta, adding reserved pasta water as needed for perfect consistency.
- Finish Perfectly: Remove from heat and fold in fresh basil. Taste and adjust seasoning with salt and pepper. Serve immediately with extra Parmesan cheese.
Notes
- Don’t let the sauce boil after adding dairy or it will curdle and separate.
- Reserve pasta water before draining; the starch helps bind the sauce perfectly.
- Temper eggs slowly while whisking to avoid scrambling them in the hot sauce.
- Store leftovers refrigerated up to 4 days; reheat gently with added liquid.
- Fresh basil added at the end keeps its bright color and aromatic flavor.
- Use full-fat dairy for the creamiest, richest sauce texture and taste.
Allergy Information: Dairy, Eggs, Gluten
Nutrition
- Calories: 485 calories
- Fat: 18g
- Carbohydrates: 45g
- Protein: 35g