Creamy Garlic Chicken & Protein Pasta with Greek Yogurt
High-protein pasta with chicken breast, Greek yogurt, and cottage cheese. 42g protein per serving, ready in 30 minutes.
Ingredients
- 12 oz whole wheat pasta (penne or rigatoni)
- 1.5 lbs boneless, skinless chicken breast, cut into bite-sized chunks
- 1 cup plain nonfat Greek yogurt
- 0.5 cup low-fat cottage cheese
- 4 cloves garlic, minced
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 1 cup low-sodium chicken broth
- 0.5 cup frozen peas
- 0.25 cup grated Parmigiano-Reggiano cheese
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh lemon juice
- 0.5 tsp red pepper flakes
- Salt and black pepper to taste
- 1 tsp Italian seasoning
Instructions
- 1
Bring a large pot of salted water to a rolling boil and cook the whole wheat pasta according to package directions until al dente, then drain and set aside.
- 2
Season the chicken chunks generously with salt, pepper, and Italian seasoning on all sides.
- 3
Heat olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- 4
Add the seasoned chicken to the hot skillet and cook undisturbed for 4-5 minutes until golden brown on one side, then stir and cook another 3-4 minutes until cooked through (internal temperature 165°F).
- 5
Push the cooked chicken to the sides of the skillet and add the diced onion to the center, sautéing for 2-3 minutes until translucent and fragrant.
- 6
Add the minced garlic and red pepper flakes to the onions, stirring constantly for about 30 seconds until the garlic becomes fragrant.
- 7
Pour in the chicken broth and scrape up any browned bits from the bottom of the skillet using a wooden spoon.
- 8
Reduce heat to medium and whisk together the Greek yogurt and cottage cheese in a small bowl until smooth, then slowly stir this mixture into the skillet to create the sauce.
- 9
Add the frozen peas and cooked pasta to the skillet, gently folding everything together until the pasta is evenly coated with the creamy sauce, about 2 minutes.
- 10
Stir in the fresh lemon juice and taste the dish, adjusting salt and pepper as needed.
- 11
Remove from heat and divide among four bowls, then top each serving with fresh parsley and a sprinkle of grated Parmigiano-Reggiano cheese.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Heavy cream or butter-based sauce | Greek yogurt and cottage cheese blend | Maintains creamy texture while adding 20g+ extra protein per serving and cutting saturated fat by 60% |
| Regular pasta | Whole wheat or chickpea pasta | Whole wheat adds 3g more protein and 4g more fiber per serving; chickpea pasta nearly doubles the protein content |
| Boneless, skinless chicken thighs | Boneless, skinless chicken breast | Chicken breast is leaner with 31g protein per 3.5 oz vs 26g in thighs, keeping calories in check |
| Frozen peas | Edamame or spinach | Edamame adds 4g protein per half-cup; spinach adds micronutrients with minimal calories |
| Whole wheat pasta | Legume-based pasta (lentil or chickpea) | Legume pastas contain 12-15g protein per 2-oz serving vs 7g in whole wheat, boosting total protein to 48g+ |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 485 |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Cholesterol | 82mg |
| Sodium | 720mg |
| Carbohydrates | 58g |
| Fiber | 9g |
| Sugar | 2g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
