High protein pasta that actually tastes like something you’d order at a restaurant? Yes, it’s real, and it delivers 60 grams of protein per serving. I know that sounds almost impossible, but this creamy, Cajun-spiced pasta is inspired by the viral marry me chicken and comes together in just 30 minutes. My teenagers cleaned their plates without a single complaint, and that is always my gold standard.
I’ll be honest with you: I used to think high protein pasta meant chalky noodles drowning in sad, watery sauce. Then I tried blending cottage cheese with Parmesan into a sauce so silky and rich, my son actually asked if I had ordered takeout. This high protein pasta recipe combines bold Cajun-seasoned chicken, sun-dried tomatoes, wilted spinach, and fresh basil in a cottage cheese sauce that is rich, creamy, and completely macro-friendly. No heavy cream, no compromise.
Table of Contents
Ingredients for High Protein Pasta
I have tested this recipe more times than I can count, and every ingredient here earns its place. The quality of your cottage cheese and your pasta choice really does change the final result.
- 8 oz high protein pasta (such as Banza chickpea pasta I always reach for Banza because the texture holds up beautifully in saucy dishes)
- 1 tbsp olive oil or neutral cooking oil
- 1 lb boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 1 tbsp Cajun seasoning
- 1 tsp Italian seasoning
- 16 oz (2 cups) low-fat cottage cheese I recommend Good Culture for its naturally smooth, creamy texture
- 1/2 cup grated Parmesan cheese, plus extra for serving
- 1/2 cup 2% milk in my experience, 2% gives the sauce the right body without making it heavy
- 1 clove garlic, roughly chopped (about 1 tsp)
- 1/2 cup sun-dried tomatoes, chopped (pat very dry whether packed in oil or freshly rehydrated excess moisture will thin your sauce)
- 2 cups spinach, roughly chopped or torn
- 1/2 cup fresh basil, chopped pro tip: add this at the very end off heat to keep it bright and fragrant
Step-by-Step Instructions
I recommend reading through all the steps before you start. The sauce comes together quickly once everything is in the pan, and having your ingredients prepped in advance makes the whole process feel effortless.
Step 1: Bring a large pot of salted water to a boil. Cook the high protein pasta al dente according to package directions. Before draining, scoop out and reserve 1 cup of pasta cooking liquid. This starchy water is your secret weapon for a silky, cohesive sauce. Drain and rinse the pasta well to prevent gumminess. Note: rinsing is specifically recommended for chickpea and lentil-based pastas. Skip the rinse if you use regular wheat pasta.
Step 2: While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces, Cajun seasoning, and Italian seasoning. Stir to coat evenly, then cook until golden on all sides and fully cooked through, about 4 minutes for bite-sized pieces. The chicken should read 165 degrees F internally. Turn off the heat.
Step 3: Add the cottage cheese, Parmesan, milk, and garlic to a blender or food processor. Blend until completely smooth, about 60 seconds. Do not skip this step and do not rush it. Unblended cottage cheese will give you a lumpy, grainy sauce instead of a creamy one.
Step 4: Add the cooked pasta and sun-dried tomatoes to the skillet with the chicken. Pour the blended cottage cheese sauce over the top. Warm gently over low heat only. High heat can cause the sauce to break and turn grainy. Add the reserved pasta water a splash at a time, stirring gently, until the sauce reaches your preferred consistency.
Step 5: Stir in the spinach a few handfuls at a time, waiting for each addition to wilt before adding more. Top with fresh basil and serve immediately with extra Parmesan.
What to Serve with High Protein Pasta
This dish is bold, creamy, and filling on its own. The best sides keep things fresh and light to balance the richness. Here are my favorite pairings.
Arugula Salad: A simple arugula salad dressed with fresh lemon juice and olive oil cuts right through the creaminess. The peppery bite contrasts the Cajun warmth perfectly. If you love big salads alongside your pasta, my Asian Sesame Chicken Salad is another incredible option that adds even more protein to your meal.
Garlic Bread: For a more indulgent dinner, crusty garlic bread is perfect for scooping up every last bit of that Cajun cottage cheese sauce. My family never says no to this combo.
Roasted Broccoli: Adds fiber, crunch, and a subtle char that plays beautifully off the Cajun spices. It also rounds out the nutritional profile without adding much effort.
Cucumber Tomato Salad: Light, refreshing, and hydrating. A great option when you want something cool alongside the warm, spiced pasta.
More High Protein Pasta Nights: If this recipe has you hooked on creamy pasta dinners, you will also love my Perfect Skinny Chicken Broccoli Alfredo, my Creamy Ground Turkey Spinach Pasta, and my High Protein Garlic Parmesan Pasta Bowls for more protein-packed weeknight wins. And if you are a pasta salad fan, my Creamy Ranch Protein Pasta Salad is a reader favorite for good reason.
Storage and Serving Tips
Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days. This high protein pasta holds up really well for meal prep and the flavors actually deepen overnight, which I love.
To reheat, warm in the microwave or in a skillet over medium heat with a splash of water to loosen the sauce. Start with 2 tablespoons and add more as needed until it returns to that creamy, saucy consistency.
Freezing is not recommended. Chickpea and lentil-based pastas become mushy when frozen and thawed, and the cottage cheese sauce does not hold its texture through that process either.
Conclusion
This high protein pasta is proof that eating for your goals does not have to be boring or bland. With a creamy cottage cheese sauce, bold Cajun chicken, and sun-dried tomatoes all coming together in 30 minutes, this recipe is a weeknight hero and a meal prep dream. Give it a try this week and let me know what you think. I have a feeling it is going to earn a permanent spot in your dinner rotation.
High Protein Pasta
Equipment
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Large pot
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Large skillet
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Blender or food processor
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Measuring cups and spoons
Ingredients
- 8 oz high protein pasta such as Banza chickpea pasta
- 1 tbsp olive oil or neutral cooking oil
- 1 lb boneless skinless chicken breasts or thighs cut into bite-sized pieces
- 1 tbsp Cajun seasoning
- 1 tsp Italian seasoning
- 16 oz low-fat cottage cheese 2 cups; must be blended completely smooth before adding to pan
- 0.5 cup grated Parmesan cheese plus extra for serving
- 0.5 cup 2% milk
- 1 clove garlic roughly chopped, about 1 tsp
- 0.5 cup sun-dried tomatoes chopped; pat very dry whether packed in oil or freshly rehydrated
- 2 cups spinach roughly chopped or torn
- 0.5 cup fresh basil chopped; add off heat at the very end
Instructions
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Bring a large pot of salted water to a boil. Cook the high protein pasta al dente according to package directions. Reserve 1 cup of pasta cooking liquid before draining. Drain and rinse the pasta well to prevent gumminess. Rinsing is recommended for chickpea and lentil-based pastas only.
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Heat olive oil in a large skillet over medium-high heat. Add chicken pieces, Cajun seasoning, and Italian seasoning. Stir to coat and cook until golden on all sides and fully cooked through, about 4 minutes for bite-sized pieces (internal temperature 165 degrees F). Turn off the heat.
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Add cottage cheese, Parmesan, milk, and garlic to a blender or food processor. Blend until completely smooth, about 60 seconds. Do not add unblended cottage cheese to the pan.
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Add the cooked pasta and sun-dried tomatoes to the skillet with the chicken. Pour the blended cottage cheese sauce over the top. Warm gently over low heat only, adding reserved pasta water a splash at a time until the sauce reaches your preferred consistency.
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Stir in spinach a few handfuls at a time, allowing it to wilt between additions. Top with fresh basil and serve immediately with extra Parmesan.
