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Creamy protein-packed pasta bowl with chicken spinach and tomatoes
Protein Meal Studio

Creamy Protein-Packed Pasta Bowl

A creamy protein-packed pasta bowl made with high-protein pasta, chicken breast, spinach, cottage cheese, Greek yogurt, Parmesan, and a light creamy sauce for an easy 30-minute dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 people
Course: Main Course
Cuisine: American-Inspired
Calories: 480
Ingredients Equipment Method Notes

Ingredients
  

  • Main Ingredients
  • 10 ounces high-protein penne or rotini
  • 1 pound boneless skinless chicken breast, cut into bite-size pieces
  • 1 tablespoon olive oil
  • 3 cloves garlic minced
  • 3 cups baby spinach
  • 1 teaspoon Italian seasoning
  • 3/4 teaspoon kosher salt divided
  • 1/2 teaspoon black pepper
  • Pinch of red pepper flakes optional
  • Lemon wedges for serving
  • Creamy Protein Sauce
  • 1 cup cottage cheese
  • 3/4 cup plain Greek yogurt
  • 1/3 cup finely grated Parmesan
  • 1/2 cup low-sodium chicken broth
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon onion powder
  • 2 to 4 tablespoons reserved pasta water as needed
  • Optional Add-Ins
  • 1/3 cup chopped sun-dried tomatoes
  • 1 cup steamed broccoli florets
  • 1/2 cup frozen peas
  • 8 ounces sliced mushrooms
  • Chopped parsley or basil for finishing

Equipment

  • 1 Large pot
  • 1 Large skillet
  • 1 Blender
  • 1 Strainer
  • 1 Wooden spoon
  • 1 Measuring cups and spoons

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente according to package directions. Before draining, reserve about 1 cup of pasta water. Drain and set aside.
  2. Blend the sauce: In a blender, combine cottage cheese, Greek yogurt, Parmesan, chicken broth, Dijon mustard, and onion powder. Blend until completely smooth.
  3. Cook the chicken: Pat the chicken pieces dry and season with Italian seasoning, 1/2 teaspoon salt, and black pepper. Heat olive oil in a large skillet over medium-high heat and cook the chicken for 6 to 8 minutes, or until golden and fully cooked.
  4. Add garlic: Lower the heat slightly and stir in the garlic. If using red pepper flakes, mushrooms, or sun-dried tomatoes, add them now. Cook for 30 to 60 seconds until fragrant.
  5. Warm the sauce: Reduce heat to low. Pour in the blended sauce and add 2 tablespoons reserved pasta water. Stir gently until smooth and warm. Do not boil.
  6. Add pasta and spinach: Add the cooked pasta and baby spinach to the skillet. Toss until the spinach wilts and the sauce coats the pasta evenly.
  7. Finish and serve: Taste and adjust salt if needed. Finish with lemon juice and serve warm with extra Parmesan, parsley, or basil if desired.

Notes

For the smoothest sauce, blend the cottage cheese fully before heating. Keep the skillet on low once the sauce is added because boiling can make the yogurt and cottage cheese sauce split. For leftovers, reheat gently with a splash of water, milk, or broth. Approximate nutrition per serving: 480 calories, 42g protein, 46g carbohydrates, 15g fat, and 4g fiber. Nutrition may vary based on pasta brand, chicken size, dairy products, and portion size.