Creamy • Satisfying • Protein-Packed • Family Favorite

📝 Quick Description

This High-Protein Creamy Chicken & Broccoli Pasta is rich, velvety, and packed with lean protein. Tender seared chicken, perfectly cooked pasta, and bright broccoli are coated in a creamy sauce made lighter and higher in protein with Greek yogurt and cottage cheese.

It tastes indulgent — but it fuels you.

Perfect for meal prep, family dinners, or post-workout comfort food.

⏱ Servings & Timing

Serves: 4 generous portions
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: About 35 minutes

🛒 Ingredients

🍝 Pasta & Protein

8 oz high-protein pasta (chickpea, lentil, or protein-enriched pasta)
1 lb boneless skinless chicken breast, cubed
2 cups broccoli florets

🥛 High-Protein Cream Sauce

1 cup low-fat cottage cheese (blended smooth)
½ cup plain Greek yogurt
½ cup milk (or unsweetened almond milk)
½ cup grated parmesan cheese
2 cloves garlic, minced
1 tablespoon olive oil
½ teaspoon Italian seasoning
Salt & black pepper to taste

Optional:

¼ teaspoon red pepper flakes
½ teaspoon onion powder

👩‍🍳 Step-by-Step Instructions

1️⃣ Cook the Pasta

Bring a pot of salted water to boil.
Cook pasta according to package instructions.

During the last 2 minutes of cooking, add broccoli to the pasta water to blanch it.

Drain and set aside. Reserve ½ cup pasta water.

2️⃣ Cook the Chicken

Heat olive oil in a large skillet over medium heat.

Season chicken with salt, pepper, and Italian seasoning.

Cook 5–7 minutes until:

Golden on outside
Fully cooked (165°F internal temp)

Remove and set aside.

3️⃣ Make the Creamy High-Protein Sauce

In a blender, blend cottage cheese until completely smooth.

In the same skillet over low heat:

Add garlic and sauté 30 seconds
Stir in milk
Add blended cottage cheese
Add Greek yogurt (off direct heat to prevent curdling)
Stir in parmesan

Mix until smooth and creamy.

If sauce is too thick, add a splash of reserved pasta water.

4️⃣ Combine Everything

Add:

Cooked pasta
Broccoli
Chicken

Toss gently until evenly coated.

Simmer 2–3 minutes until everything is heated through.

5️⃣ Serve

Sprinkle extra parmesan and black pepper on top.

Serve warm.

💪 Nutrition (Per Serving – Approximate)

Calories: ~480
Protein: 45–50g
Fat: 14g
Carbs: 40g (lower with low-carb pasta)

Using chickpea or lentil pasta increases protein further.

🔥 Why This Version Is High Protein

✔ Lean chicken breast
✔ Cottage cheese base
✔ Greek yogurt instead of heavy cream
✔ Protein-rich pasta

You get creamy texture without heavy cream overload.

🔄 Variations

Lower Carb Version

Use zucchini noodles or low-carb pasta.

Extra Protein Version

Add ½ cup egg whites into sauce (whisk quickly to avoid scrambling).

Extra Cheesy Version

Add mozzarella for stretch.

Spinach Boost

Add 1 cup fresh spinach at end.

🧊 Storage & Meal Prep

Fridge: 4 days
Reheat gently with splash of milk
Freezer: Up to 1 month (sauce may thicken slightly)

🍗🥦 High-Protein Creamy Chicken & Broccoli Pasta