High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe

If you’re on the lookout for a comforting yet nourishing meal, I just have to share this High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe that has quickly become a go-to in my kitchen. It’s packed with protein, bursting with flavor from sun-dried tomatoes, and so satisfying. Plus, it’s surprisingly simple to whip up on a busy weeknight or whenever you want that cozy, home-cooked feeling without complicated steps. Trust me, stick around—I know you’ll love it as much as I do!

Ingredients You’ll Need

The heart of this High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe lies in simple, wholesome ingredients that work beautifully together. When I shop for this dish, I focus on quality pasta and fresh spices to really elevate the flavors.

• High protein pasta: I swear by Banza—it’s made from chickpeas, packs a powerful protein punch, and holds its shape well while cooking.
• Olive oil or neutral cooking oil: Olive oil adds great flavor, but neutral oils like avocado or canola work fine if you want a milder profile.
• Boneless, skinless chicken breasts or thighs: Thighs are juicier and more forgiving if you’re new to cooking chicken, but breasts are leaner.
• Cajun seasoning: This is where the dish gets its kick—use your favorite blend or homemade mix to tailor the spice level.
• Italian seasoning: Adds that classic herby warmth that complements the sun-dried tomatoes perfectly.
• Low-fat cottage cheese: Blended into the sauce, it adds creaminess plus extra protein without heaviness.
• Grated Parmesan cheese: Both in the sauce and for serving, Parmesan boosts savory depth.
• Milk (2% works great): Helps thin out the sauce for the perfect silky texture.
• Garlic clove: Just a touch for aromatic flavor that lingers.
• Sun-dried tomatoes: If packed in oil, just pat dry to avoid extra greasiness; if dehydrated, rehydrate with boiling water for best results.
• Spinach: Fresh, roughly chopped for color, nutrition, and a touch of earthiness.
• Fresh basil: Stirred in at the end for a fragrant, bright finish.

Variations

I’m all about customizing this High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe to suit your taste or pantry staples. I’ve tried a few swaps and each brings something unique to the table.

• Use turkey or shrimp instead of chicken: I swapped chicken for shrimp once, and the subtle sweetness paired beautifully with the sun-dried tomatoes.
• Make it vegetarian: Skip the chicken and toss in extra mushrooms or roasted chickpeas for a protein punch.
• Dairy-free option: I replaced cottage cheese with a blend of silken tofu and nutritional yeast for a creamy, cheesy vibe without dairy.
• Add heat: When I want things spicy, a pinch of red pepper flakes or a drizzle of hot sauce works wonders.

How to Make High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe

Step 1: Cook the Pasta Perfectly

First things first—bring a large pot of salted water to a roaring boil. Cook your high protein pasta just until al dente according to the package instructions. Here’s a little trick: reserve 1 cup of that pasta cooking water before you drain the noodles. This starchy water is magic for adjusting sauce consistency later. If you’re using Banza or similar chickpea pasta, rinsing briefly after draining helps prevent gummy texture—I learned that the hard way!

Step 2: Sauté the Chicken with Seasonings

Heat your olive oil (or chosen oil) over medium-high heat in a large skillet. Toss in the bite-sized chicken pieces with Cajun seasoning and Italian seasoning. Stir them well to coat evenly. Then cook for about 4 minutes until the chicken is golden and cooked through. The spices will develop a beautiful crust, which adds that irresistible flavor punch. Don’t overcrowd your pan—give the chicken room to brown.

Step 3: Blend the Creamy Sauce

While the chicken cooks, it’s time to whip up the sauce. In a blender or food processor, add cottage cheese, Parmesan, milk, and chopped garlic. Blend everything until silky smooth—this sauce feels indulgent but is packed with protein and lower in fat than heavier cream-based sauces. If you want it thinner, you can add a splash more milk or some reserved pasta water later.

Step 4: Combine Pasta, Chicken, and Sauce

Back to your skillet, add the cooked pasta and sun-dried tomatoes to the chicken. Pour over the creamy cottage cheese sauce and gently warm everything together over low heat. Stir often and add some of that reserved pasta water bit by bit until the sauce reaches your preferred consistency. It should coat the noodles luxuriously without being too runny.

Step 5: Wilt the Spinach and Finish with Basil

Last comes the spinach—add it in handfuls, stirring to let it wilt naturally into the warm pasta. Toss in the fresh chopped basil right at the end for a pop of freshness and vibrant aroma. Serve immediately with an extra sprinkle of Parmesan. Your kitchen will smell heavenly!

How to Serve High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe

Garnishes

I love finishing this dish with a generous sprinkle of freshly grated Parmesan and a few extra fresh basil leaves. Sometimes I toss on some toasted pine nuts for a little crunch, which adds a lovely contrast to the creamy sauce.

Side Dishes

This pasta stands wonderfully on its own, but when I want to make it a celebration meal, I pair it with a crisp green salad dressed in lemon vinaigrette and some garlic bread or crusty artisan rolls to soak up all that sauce.

Creative Ways to Present

For a special dinner, I’ve served this in individual pasta bowls with a drizzle of high-quality olive oil and a sprinkle of edible flowers or microgreens on top. It’s a simple trick that instantly makes it feel restaurant-worthy and perfect for guests.

Make Ahead and Storage

Storing Leftovers

Leftovers go into an airtight container in the fridge and usually last for up to 3 days. I try to cool it completely before sealing the container to keep everything fresh and prevent sogginess.

Freezing

I have frozen this pasta once or twice, but honestly, I find the texture changes a bit after thawing due to the leafy greens and the creamy sauce. If freezing, leave out the spinach and add fresh when reheating—that kept the dish tasting fresher.

Reheating

Reheating gently on the stovetop with a splash of water or milk helps revive the creaminess without drying it out. I avoid microwaving because it can make the chicken rubbery and the sauce separate.

FAQs

Final Thoughts

I absolutely love how this High Protein Chicken Pasta with Sun-Dried Tomatoes Recipe turns out every time—creamy, satisfying, and loaded with protein to keep me energized. When I first tried combining cottage cheese in a pasta sauce, I was skeptical, but now it’s my secret weapon for lighter creaminess. Give it a whirl—you’ll find yourself coming back to it again and again, just like me. It’s a simple, wholesome meal that feels like a warm hug after a long day. You’ve seriously got to try it!

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