This High Protein Pasta Bake Changed Everything

Ingredients

• 300 g Penne or Rigatoni Pasta (short‑tube pasta works best for baking)
• 800 g Chicken Breast (trimmed, butterflied and cut into thin strips then diced)
• 1 medium Yellow Onion (sliced then diced; keep root intact while slicing)
• 3 Garlic Cloves (crushed then minced)
• 1 tbsp Extra Virgin Olive Oil (for searing chicken and sautéing onions)
• 125 g High‑Protein Greek Yogurt (plain, full‑fat preferred for creaminess)
• 150 g High‑Protein Cottage Cheese (drained)
• 70 g Basil Pesto (store‑bought; 3 tbsp)
• 80 g Mozzarella Cheese (grated from a block for best melt)
• 30 g Parmesan Cheese (freshly grated; amount to taste)
• 250 ml Chicken Stock (low‑sodium)
• to taste Salt
• to taste Black Pepper (freshly cracked)
• 1 tsp Lemon Juice (freshly squeezed at the end)

Instructions

1. Prep Onion and Garlic

   Trim the onion tip, halve it, peel, slice thinly across, then dice into small‑medium pieces. Crush and mince the garlic cloves.

   Time: PT7M

2. Slice and Dice Chicken

   Butterfly the chicken breasts, slice into thin strips, then dice into uniform bite‑size pieces. Season lightly with salt and cracked black pepper.

   Time: PT5M

3. Grate Mozzarella

   Grate 80 g of mozzarella from a block using a fine grater.

   Time: PT2M

4. Cook Pasta

   Bring a large pot of water to a rolling boil, season generously with salt, add the pasta, and cook 2 minutes less than the package directions.

   Time: PT13M

5. Sear Chicken

   Heat the skillet over medium‑high heat, add 1 tbsp olive oil, then spread the chicken pieces in a single layer. Cook 3‑4 minutes without stirring, then flip and cook another minute until golden and cooked through.

   Time: PT4M

   Temperature: medium-high heat

6. Sauté Onion

   Using the same pan with the residual chicken oil, add the diced onion, a pinch of salt, and sauté 3‑4 minutes until translucent and lightly caramelized.

   Time: PT4M

   Temperature: medium-high heat

7. Cook Garlic

   Add the minced garlic to the onions and cook 1 minute, stirring constantly to avoid burning.

   Time: PT1M

   Temperature: medium heat

8. Deglaze and Reduce

   Pour in the chicken stock, increase heat to high, bring to a boil, then reduce for 2‑3 minutes until slightly thickened.

   Time: PT3M

   Temperature: high heat

9. Add Dairy and Pesto

   Remove the pan from heat. Stir in the Greek yogurt, cottage cheese, and basil pesto until a smooth sauce forms.

   Time: PT2M

10. Combine All Components

    Add the drained pasta, cooked chicken (with juices), and grated Parmesan to the sauce. Toss until everything is evenly coated.

    Time: PT3M

11. Portion and Top with Cheese

    Divide the mixture evenly among five 750 ml oven‑safe containers. Sprinkle the remaining mozzarella and extra Parmesan over the top of each portion.

    Time: PT3M

12. Bake

    Place the containers on a baking sheet and bake in a pre‑heated oven at 200°C (400°F) for 15‑20 minutes, until the cheese is melted, bubbly, and golden.

    Time: PT18M

    Temperature: 200°C

13. Cool and Serve

    Remove from the oven and let the containers cool for about 30 minutes. Finish with a squeeze of fresh lemon juice before serving.

    Time: PT30M

Nutrition Facts

Calories

650

Protein

60g

Carbohydrates

45g

Fat

25g

Fiber

3g

Ingredient Substitutions

• Instead of Penne or Rigatoni Pasta: fusilli, ziti, farfalle
• Instead of Chicken Breast: chicken thigh, turkey breast
• Instead of Yellow Onion: brown onion, shallot
• Instead of Garlic Cloves: garlic powder (1 tsp)
• Instead of Extra Virgin Olive Oil: avocado oil, vegetable oil
• Instead of High‑Protein Greek Yogurt: regular Greek yogurt
• Instead of High‑Protein Cottage Cheese: ricotta cheese
• Instead of Basil Pesto: homemade pesto
• Instead of Mozzarella Cheese: shredded mozzarella
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Chicken Stock: vegetable stock, water with bouillon
• Instead of Lemon Juice: vinegar (1 tsp)

Equipment Needed

• Large Pot
• Large Skillet
• Cutting Board
• Chef's Knife
• Cheese Grater
• Measuring Cups and Spoons
• Mixing Bowl
• Spatula or Wooden Spoon
• Oven‑Safe Containers (5 × 750 ml)
• Oven

Critical Steps — Do Not Skip

• Do not stir the chicken too early; let it develop a crust.
• Remove the pan from heat before adding yogurt and cottage cheese to avoid curdling.
• Bake until the cheese topping is golden and bubbly for proper texture.

Chef Tips from the Video

• Grating mozzarella from a block gives a cleaner melt and avoids anti‑caking agents.
• Let the chicken rest for a minute after searing; residual heat finishes cooking without drying out.
• Use a high‑protein Greek yogurt and cottage cheese to boost protein without adding excess fat.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers.

Freezer: Up to 3 months; thaw overnight in the fridge before reheating.

Room temperature: Not recommended; food safety risk.

Make-Ahead Tips

• Cook the pasta and let it cool; toss with a little oil to prevent sticking.
• Prepare the sauce up to step 9, refrigerate, and assemble the bake later.
• Portion into containers and freeze; reheat directly from frozen for 4‑5 minutes longer.

Frequently Asked Questions