Butter, chicken pasta, meal prep and make all kinds of these

Ingredients

• 2 lb Chicken Breast (boneless, skinless, cut into bite‑size pieces)
• 30 g Parmesan Cheese (grated, for seasoning the sauce)
• 2 tbsp Lemon Juice (freshly squeezed from one lemon)
• 1 tbsp Garlic Butter (softened)
• 2 tbsp Garlic Powder
• 2 tbsp Onion Powder
• 1 tbsp Crushed Red Pepper Flakes (adjust to desired heat)
• 1 tbsp Salt (kosher or sea salt)
• 1 tbsp Black Pepper (freshly ground)
• 30 g Unsalted Butter
• 0.5 cup Water
• 660 g Cottage Cheese (low‑fat)
• 0.33 cup Cream Cheese (softened (≈80 g))
• 120 g Parmesan Cheese (grated, for the cheese sauce)
• 1 cup Fat‑Free Milk
• 2 boxes Protein Pasta (≈500 g total, any high‑protein shape)

Instructions

1. Prep Chicken

   Trim any fat from the chicken breasts, then cut into bite‑size pieces. Set aside in a bowl.

   Time: PT10M

2. Combine Sauce Base

   In the Instant Pot, add the 30 g butter, water, lemon juice, garlic butter, garlic powder, onion powder, crushed red pepper, salt, and black pepper. Stir to combine.

   Time: PT5M

3. Pressure Cook Sauce & Chicken

   Add the raw chicken pieces to the pot, close the lid, set to high pressure, and cook for 3 hours.

   Time: PT3H

4. Cook Pasta

   While the sauce is pressure cooking, bring a large pot of salted water to a boil. Add the protein pasta and cook according to package directions (usually 8‑10 minutes). Drain and set aside.

   Time: PT12M

   Temperature: 212°F

5. Blend Cheese Sauce

   When the pressure cycle is complete, perform a quick release. Add cottage cheese, cream cheese, 120 g grated Parmesan, and fat‑free milk to the pot. Use a blender or immersion blender on high for 2‑3 minutes until the sauce is smooth and creamy.

   Time: PT5M

6. Combine All Components

   Add the cooked pasta to the pot and toss to coat evenly with the cheese‑chicken sauce.

   Time: PT5M

7. Portion for Meal Prep

   Divide the butter chicken pasta into 6 equal portions and place each into a meal‑prep container. Let cool slightly before sealing.

   Time: PT5M

8. Final Cool‑Down

   Allow the containers to reach room temperature (about 15 minutes) before refrigerating or freezing.

   Time: PT15M

Nutrition Facts

Calories

910

Protein

62 g

Carbohydrates

78 g

Fat

32 g

Fiber

5 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Lemon Juice: Lime Juice
• Instead of Garlic Butter: Regular butter + 1 tsp minced garlic
• Instead of Garlic Powder: Fresh minced garlic (1.5 tsp per tbsp)
• Instead of Onion Powder: Finely minced onion (1 tbsp per tbsp)
• Instead of Crushed Red Pepper Flakes: Cayenne pepper (1 tsp)
• Instead of Salt: Table salt (use slightly less)
• Instead of Black Pepper: White pepper
• Instead of Unsalted Butter: Margarine
• Instead of Water: Chicken broth
• Instead of Cottage Cheese: Ricotta cheese
• Instead of Cream Cheese: Greek yogurt (same amount)
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Fat‑Free Milk: Unsweetened almond milk
• Instead of Protein Pasta: Whole‑wheat pasta

Equipment Needed

• Instant Pot or Pressure Cooker
• Blender or Immersion Blender
• Large Pot
• Cutting Board
• Chef's Knife
• Measuring Spoons
• Measuring Cups
• Mixing Bowl
• Spatula or Wooden Spoon
• Meal‑Prep Storage Containers

Critical Steps — Do Not Skip

• Ensuring the sauce does not scorch at the bottom of the Instant Pot.
• Blending the cheese mixture until completely smooth; under‑blended sauce will be grainy.
• Cooking the chicken to safe internal temperature (165°F) within the pressure‑cooking step.

Chef Tips from the Video

• For extra flavor, toast the garlic butter in the pot for 1 minute before adding the liquids.
• Add a handful of fresh spinach to the sauce just before blending for a pop of color and nutrients.
• Use a high‑protein pasta made from lentils or chickpeas to boost the protein content even further.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Up to 2 months; thaw overnight in the fridge before reheating.

Room temperature: Not recommended; dairy sauce can spoil quickly.

Make-Ahead Tips

• The dish reheats well in the microwave; add a splash of milk or water to restore creaminess.
• If freezing, store sauce and pasta separately to prevent sogginess, then combine when reheating.

Frequently Asked Questions