This dish is thick, saucy, cheesy, and very filling—perfect for meal prep. It tastes like lasagna or baked pasta without being heavy, and it’s loaded with protein.
🧾 Ingredients (4–5 servings)
Protein Base
- 2½ cups cooked shredded chicken breast
- 1 cup non-fat Greek yogurt
- ½ cup low-fat cottage cheese (blend smooth)
Sauce & Flavor
- 1½ cups marinara sauce (no sugar added)
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- ½ tsp paprika
- Salt & black pepper, to taste
Cheese Layer
- 1½ cups shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
Optional (still high protein)
- ½ cup protein pasta (cooked) or
- Thin sliced zucchini for low-carb version
⏱ Time
- Prep: 10 minutes
- Bake: 20–25 minutes
- Total: ~35 minutes
👩🍳 Instructions
1️⃣ Make the Creamy Protein Sauce
In a bowl, mix:
- Greek yogurt
- Blended cottage cheese
- Marinara sauce
- Seasonings
Stir until smooth and creamy.
2️⃣ Assemble
In a baking dish or meal-prep container:
- Add shredded chicken
- Stir in the creamy sauce until fully coated
- Add pasta or zucchini if using
Spread evenly.
3️⃣ Add Cheese
Top with:
- Mozzarella
- Parmesan
Lightly sprinkle extra Italian seasoning if desired.
4️⃣ Bake
Bake uncovered at 375°F (190°C) for 20–25 minutes, until:
- Cheese is melted and lightly golden
- Sauce is bubbling
(Optional: broil 2 minutes for extra browning)
💪 Nutrition (Approx. per serving)
- Protein: 38–45 g
- Calories: ~320–380
- Low carb option available
- Very filling
