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High-protein pasta

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Total Time: 35 minutes
Active Prep Time: 15 minutes
Cooking Time: 20 minutes
Intensity Level: Easy

Description: This isn’t your average pasta dish. Designed for fitness enthusiasts, busy professionals, or anyone seeking a satisfying and nutritious meal, this recipe packs a serious protein punch without sacrificing flavor. Tender chicken breast and protein-enriched pasta are swirled in a light yet luxuriously creamy garlic parmesan sauce, with fresh broccoli adding a vibrant crunch and essential vitamins. It’s a complete, balanced, and delicious dinner that fuels your body and comforts your soul.

Ingredients

For the Pasta & Protein:

  • 8 oz (225g) high-protein pasta (such as Barilla Protein+, Banza chickpea pasta, or Explore Cuisine edamame pasta)

  • 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch cubes

  • 1 tsp salt, divided

  • ½ tsp black pepper

  • 1 tsp smoked paprika

  • 1 tbsp olive oil

For the Sauce & Veggies:

  • 1 large head of broccoli, cut into small florets

  • 4 cloves garlic, minced

  • 1 cup (240ml) low-sodium chicken broth

  • 1 cup (240ml) low-fat milk or unsweetened almond milk

  • ⅓ cup (about 30g) grated parmesan cheese, plus more for serving

  • 2 oz (60g) reduced-fat cream cheese, cubed

  • 1 tbsp all-purpose flour

  • ½ tsp dried oregano

  • ¼ tsp red pepper flakes (optional)

  • Fresh parsley, chopped (for garnish)

Instructions

Step 1: Cook the Pasta & Broccoli

  1. Bring a large pot of salted water to a boil. Add the high-protein pasta and cook according to package directions, aiming for al dente.

  2. Two minutes before the pasta is done, add the broccoli florets directly to the boiling pasta water. This blanches the broccoli perfectly.

  3. Reserve ½ cup of the starchy pasta water, then drain the pasta and broccoli together. Set aside.

Step 2: Sauté the Chicken

  1. While the pasta cooks, season the cubed chicken with ½ teaspoon salt, black pepper, and smoked paprika.

  2. Heat olive oil in a large, deep skillet or Dutch oven over medium-high heat.

  3. Add the chicken in a single layer and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through. Remove the chicken to a plate and set aside.

Step 3: Build the Creamy Garlic Sauce

  1. In the same skillet over medium heat (add a splash of broth if dry), add the minced garlic. Sauté for 30-60 seconds until fragrant, taking care not to burn it.

  2. Sprinkle the flour over the garlic and stir constantly for 1 minute to create a light roux.

  3. Whisk vigorously while slowly pouring in the chicken broth and milk. Continue whisking until the mixture is smooth and begins to simmer.

  4. Reduce heat to low. Add the cubed cream cheese and grated parmesan. Whisk until the cheeses are fully melted and the sauce is smooth and creamy.

  5. Stir in the remaining ½ teaspoon salt, oregano, and red pepper flakes (if using). Taste and adjust seasoning.

Step 4: Combine and Serve

  1. Add the cooked pasta, broccoli, and chicken (with any accumulated juices) back into the skillet with the sauce.

  2. Gently toss everything to combine, warming it through over low heat for 1-2 minutes. If the sauce is too thick, add the reserved pasta water a tablespoon at a time until your desired consistency is reached.

  3. Remove from heat. Divide among bowls and garnish with fresh parsley and an extra sprinkle of parmesan cheese.

Nutritional Information

Per serving (Makes 4 generous servings):

  • Calories: ~485

  • Protein: 48g (The star of the show!)

  • Carbohydrates: 48g

  • Dietary Fiber: 8g

  • Sugars: 6g

  • Fat: 12g

  • Saturated Fat: 4g

  • Cholesterol: 105mg

  • Sodium: 780mg

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