Creamy Protein Pasta: 30g Protein in 15 Mins (Print Version)
Quick creamy protein pasta bowl delivers 30g protein in just 15 minutes. A healthy, satisfying meal for busy weeknights, packed with flavor and nutrition.
# Recipe Info:
Prep Time: 5 Minutes minutes
Cook Time: 10 Minutes minutes
Total Time: 15 minutes
Servings: 2 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Speedy Pasta Base
01 -
6 oz quick-cook pasta (like rotini or penne)
02 -
1 tbsp olive oil
→ Lean Protein Power
03 -
4 oz boneless, skinless chicken breast, cut into 1/2-inch pieces
04 -
1/2 cup low-fat cottage cheese
→ Velvety Cream Sauce
05 -
2 oz light cream cheese
06 -
1/4 cup 2% milk
07 -
1/2 cup reserved pasta water
→ Flavor & Freshness Boosters
08 -
2 cloves garlic, minced
09 -
2 cups fresh spinach
10 -
1 tsp Italian seasoning
11 -
1/4 tsp red pepper flakes (optional)
12 -
Salt and black pepper to taste
13 -
2 tbsp grated Parmesan cheese, for garnish
# Instructions:
01 -
Bring a large pot of salted water to a boil. Add 6 oz quick-cook pasta and cook according to package directions until al dente. Before draining, reserve 1/2 cup pasta water. This is crucial for the creamy texture of your Creamy Protein Pasta Bowl - 30g Protein in 15 Mins. Drain the pasta and set aside.
02 -
While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 4 oz boneless, skinless chicken breast, cut into 1/2-inch pieces. Season with salt and black pepper. Cook for 3-5 minutes, stirring occasionally, until browned and cooked through. Remove chicken from the skillet and set aside.
03 -
In the same skillet, add 2 cloves garlic, minced, and cook for 30 seconds until fragrant. Add 2 cups fresh spinach and cook, stirring, until wilted, about 1-2 minutes. This adds a fresh, vibrant element to your Creamy Protein Pasta Bowl - 30g Protein in 15 Mins.
04 -
In a blender or food processor, combine 1/2 cup low-fat cottage cheese, 2 oz light cream cheese, 1/4 cup 2% milk, 1 tsp Italian seasoning, 1/4 tsp red pepper flakes (optional), and a pinch of salt and black pepper. Blend until completely smooth and creamy.
05 -
Return the cooked chicken to the skillet with the spinach and garlic. Pour in the blended cream sauce and add the 1/2 cup reserved pasta water. Stir well to combine all ingredients. Bring the sauce to a gentle simmer over medium heat, stirring frequently until slightly thickened.
06 -
Add the cooked 6 oz quick-cook pasta to the skillet. Toss everything together until the pasta is thoroughly coated in the creamy sauce. Taste and adjust salt and black pepper as needed. Serve immediately, garnished with 2 tbsp grated Parmesan cheese for a perfect Creamy Protein Pasta Bowl - 30g Protein in 15 Mins.
# Notes:
01 -
For an even smoother sauce, ensure your cottage cheese is blended completely. A high-speed blender works best to eliminate any curds, creating a truly velvety texture for your pasta.
02 -
Leftovers of this Creamy Protein Pasta Bowl can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk or water if the sauce is too thick.
03 -
Feel free to swap chicken for shrimp or pre-cooked rotisserie chicken to save even more time. You can also add other quick-cooking vegetables like frozen peas or chopped bell peppers along with the spinach.
04 -
Enhance your meal by serving this delicious pasta bowl with a simple side salad or some crusty whole-grain bread for a complete and satisfying dinner.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Measuring cups
04 -
Measuring spoons
05 -
Cutting board
06 -
Knife
07 -
Colander
# Nutrition Facts (Per Serving):
Calories: 439 kcal
Total Fat: 16 g
Total Carbohydrate: 38 g
Protein: 35 g