64g High Protein Pasta Meal Prep

Ingredients

• 800 g Chicken Breast (Boneless, skinless; butterflied, sliced into strips, then diced small for even browning)
• 500 g Pasta (Any shape (penne used); cook 1 minute less than package instructions)
• 250 g Mushrooms (Button or cremini; brush clean, quarter or slice as preferred; do not wash)
• 4 cloves Garlic (Run on microplane to make a paste or mince finely)
• 80 g Parmesan Cheese (Finely grated on a microplane; reserve a small amount for garnish)
• 200 g High‑Protein Cottage Cheese (Can be swapped for cream cheese; will be blended with pasta water)
• 5 g Flat‑Leaf Parsley (Roughly chopped; optional garnish)
• 120 g Baby Spinach (Washed; added at the end to wilt quickly)
• 1 tbsp Olive Oil (For sautéing mushrooms)
• 1 spray Cooking Spray (Used for the chicken to reduce calories)
• to taste Salt (For pasta water and seasoning)
• to taste Black Pepper (Freshly cracked; about 20 cracks for chicken seasoning)
• 2 tsp Garlic Powder (Added midway to avoid burning)
• 2 tsp Dried Italian Herbs (Added midway with other spices)
• 1.5 tsp Smoked Paprika (Adds a subtle smoky flavor)

Instructions

1. Boil Pasta Water

   Fill a large pot with water, place over high heat, and bring to a rolling boil. Generously season the water with salt (doesn't need to be ocean‑salty).

   Time: PT5M

   Temperature: high heat

2. Prep Ingredients

   While the water heats, brush any dirt off the mushrooms and quarter or slice them. Mince the garlic using a microplane to create a paste. Grate the Parmesan finely on the microplane. Roughly chop the flat‑leaf parsley. Butterfly the chicken breast, slice into strips, then dice into bite‑size pieces.

   Time: PT10M

3. Cook Pasta

   Add 500 g of pasta to the boiling water and cook for about 1 minute less than the package time (≈9 minutes). Reserve 1 cup of the starchy pasta water, then drain the pasta.

   Time: PT10M

   Temperature: high heat

4. Blend Cottage Cheese Sauce

   In a blender or tall jar, combine 200 g high‑protein cottage cheese with 100 ml of the reserved pasta water. Blend (or whisk with a fork) until smooth and slightly thinned.

   Time: PT3M

5. Sear Chicken

   Heat the large skillet over high heat, spray with cooking spray, and add the diced chicken. Season with salt and cracked black pepper. Cook undisturbed for 2 minutes to develop a golden crust, then sprinkle 2 tsp garlic powder, 2 tsp dried Italian herbs, and 1½ tsp smoked paprika. Stir and continue cooking 2‑3 minutes until the chicken is cooked through.

   Time: PT5M

   Temperature: high heat

6. Set Chicken Aside

   Transfer the cooked chicken to a mixing bowl and set aside while you cook the vegetables.

   Time: PT1M

7. Sauté Mushrooms

   Reduce heat to medium‑high, add 1 tbsp olive oil to the same pan, then add the mushrooms and a pinch of salt. Cook, stirring occasionally, for 5‑6 minutes until most moisture evaporates and the mushrooms turn golden and slightly crisp.

   Time: PT6M

   Temperature: medium‑high

8. Add Garlic Paste

   Add the garlic paste to the mushrooms and sauté for about 30 seconds until fragrant.

   Time: PT0.5M

   Temperature: medium‑high

9. Wilt Spinach

   Add the washed baby spinach and a pinch more salt. Toss and cook for 1‑1.5 minutes until fully wilted.

   Time: PT2M

   Temperature: medium‑high

10. Combine Sauce and Everything

    Turn the heat to low. Pour the blended cottage‑cheese sauce into the pan, add the grated Parmesan, the cooked chicken, and the drained pasta. Gently fold everything together until evenly coated. If the sauce is too thick, thin with reserved pasta water, a little at a time.

    Time: PT4M

    Temperature: low

11. Final Seasoning and Garnish

    Taste and adjust salt or cracked black pepper as needed. Transfer to serving bowls, garnish with extra Parmesan and chopped flat‑leaf parsley, and serve immediately.

    Time: PT2M

Nutrition Facts

Calories

650

Protein

65 g

Carbohydrates

70 g

Fat

15 g

Fiber

5 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Pasta: Fusilli, Rotini
• Instead of Mushrooms: Portobello, Shiitake
• Instead of Garlic: Garlic paste
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of High‑Protein Cottage Cheese: Cream Cheese, Greek Yogurt (thick)
• Instead of Flat‑Leaf Parsley: Dried Parsley
• Instead of Baby Spinach: Regular Spinach
• Instead of Olive Oil: Canola Oil, Vegetable Oil
• Instead of Cooking Spray: Regular oil

Equipment Needed

• Large Pot
• Large Skillet or Pan
• Microplane Grater
• Blender or Immersion Blender
• Cutting Board
• Chef's Knife
• Wooden Spoon or Spatula
• Measuring Cups and Spoons
• Colander
• Mixing Bowl
• Spray Bottle (cooking spray) (optional)

Critical Steps — Do Not Skip

• Blend cottage cheese with pasta water before adding to the pan to prevent splitting.
• Do not stir the chicken during the first 2 minutes to develop a golden crust.
• Cook mushrooms until most moisture evaporates for optimal flavor and texture.
• Add dried spices midway through cooking to avoid burning.
• Combine the cheese sauce on low heat to keep it smooth.

Chef Tips from the Video

• Use a microplane for both garlic paste and Parmesan; the fine texture integrates better into the sauce.
• Reserve a small amount of grated Parmesan for a final garnish; it adds a pleasant salty crunch.
• If you prefer a richer sauce, substitute half of the cottage cheese with cream cheese.

Troubleshooting

Storage

Refrigerator: Cool to room temperature, then store in airtight containers for up to 4 days.

Freezer: Portion into freezer‑safe bags or containers; freeze up to 4 months.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook the pasta and chicken a day ahead; store separately and reheat together with the sauce.
• The cottage‑cheese sauce can be prepared up to 2 days in advance and kept refrigerated.
• When reheating, add a splash of milk, stock, or reserved pasta water to restore creaminess.

Frequently Asked Questions