High-Protein Chicken Parmesan Pasta: Comfort Food with a Healthy Twist
5-Day Meal Prep
Craving the comforting taste of Chicken Parmesan but want a healthier, protein-packed version? This High-Protein Chicken Parmesan Pasta hits all the marks! With 59 grams of protein per serving and a deliciously rich, flavorful sauce, this meal provides the perfect balance of lean protein, complex carbs, and healthy fats. It’s the kind of dish that satisfies your cravings while keeping you on track with your fitness goals. Whether you're meal prepping for the week or just looking for a nutritious dinner, this recipe will quickly become one of your go-to staples.
Let's dive into the details of this high-protein, healthier take on a classic favorite!
Macros per Serving (4 Servings):
Calories: 554
Protein: 59g
Fat: 8g
Carbs: 62g
Ingredients
For the Chicken & Sauce:
20 oz Chicken Breast – Lean protein that will keep you full and satisfied without the excess fat.
Seasonings:
1 tbs Garlic Powder – For a savory, aromatic base.
1 tbs Onion Powder – Adds sweetness and depth of flavor.
1 tbs Salt & Pepper – Essential for bringing out the natural flavors in the chicken and sauce.
1 tbs Italian Seasoning – For that signature Italian flavor, perfect for Chicken Parmesan.
28 oz Can of Crushed Tomatoes – The heart of your sauce, providing rich, tangy flavor.
2 tsp Tomato Paste – To thicken and intensify the tomato flavor.
2 tsp Minced Garlic – For an extra punch of flavor that complements the Italian spices.
For the Protein Pasta:
8 oz Protein Pasta (I used Barilla brand) – A healthier alternative to regular pasta, providing extra protein without sacrificing texture or flavor.
For the Creamy Blend:
1 cup Low-Fat Cottage Cheese – Adds a creamy, protein-packed base for the topping, making it a healthier alternative to ricotta or heavy cream.
½ cup Low-Fat Milk – Helps blend the cottage cheese smoothly into a creamy sauce.
For Garnish:
Parmesan Cheese – A sprinkle on top for that authentic Chicken Parmesan flavor.
1. Cook the Chicken
Start by seasoning the chicken breast with garlic powder, onion powder, salt, pepper, and Italian seasoning. Heat a skillet over medium heat and lightly coat it with olive oil or cooking spray. Cook the chicken breast for about 6-8 minutes on each side, or until fully cooked through and golden brown on the outside. Once the chicken is cooked, remove it from the pan and set aside.
2. Prepare the Sauce
In the same skillet with the chicken, add the crushed tomatoes, tomato paste, and minced garlic. Stir everything together and allow the sauce to simmer for about 10-15 minutes, or until the sauce thickens up and becomes fragrant. Taste and adjust the seasonings with salt, pepper, or more Italian seasoning if needed.
3. Cook the Protein Pasta
While the sauce is simmering, bring a pot of water to a boil and cook the protein pasta according to the package instructions. Protein pasta is a great way to boost your intake without sacrificing the comforting texture of traditional pasta. Once done, drain and set aside.
4. Prepare the Creamy Blend
In a blender or food processor, combine the low-fat cottage cheese and low-fat milk. Blend until smooth and creamy, creating a rich, lower-calorie alternative to a traditional ricotta or béchamel sauce. This will give your Chicken Parmesan a creamy base that’s both satisfying and packed with protein.
5. Taste and Adjust
Before serving, give the dish a final taste. If you feel like it needs more salt, pepper, or Italian seasoning, now’s the time to adjust. You can also add extra Parmesan cheese or a drizzle of olive oil for added richness.
Meal Prep Safety Tips:
Cool Before Storing: Allow the Chicken Parmesan Pasta to cool before placing it in your meal prep containers. This will prevent condensation, which can make the pasta soggy when stored.
Proper Storage: Store your Chicken Parmesan Pasta in airtight containers in the fridge. This dish will keep for 4-5 days. If you want to extend its shelf life, you can freeze it for up to 3 months. Just be sure to reheat thoroughly when you're ready to eat.
Reheat Safely: When reheating, make sure the meal reaches an internal temperature of 165°F to ensure it’s safe to eat. You can reheat it in the microwave or on the stovetop, but be sure to stir well and check for even heating.
Store Parmesan Separately (Optional): If you want to keep the Parmesan cheese from getting soggy, consider storing it in a separate small container and adding it just before serving.
Additional Notes:
Protein Pasta: I used Barilla Protein Pasta for this recipe because it’s easy to find and has a great texture. However, you can use any protein-packed pasta you like (or even whole wheat pasta). Keep in mind that swapping pasta types might slightly change the macros, but it’ll still be a great meal.
Cottage Cheese: The blended cottage cheese acts as a healthy substitute for ricotta cheese, which is often higher in fat. It gives the dish the creamy texture of traditional Chicken Parmesan, but with a much higher protein content. If you don’t like cottage cheese, Greek yogurt can also be a good alternative.
Sauce Variations: If you prefer a richer sauce, you can add a bit of olive oil or a spoonful of tomato sauce to enhance the flavor. For a spicier kick, feel free to add a pinch of red pepper flakes or some chopped fresh basil.
Chicken Alternatives: While chicken breast is the leanest option, you can swap it with other proteins like turkey breast, lean ground chicken, or even tofu for a vegetarian version of the dish.
Meal Prep Tip: If you’re planning to meal prep, I suggest keeping the sauce and pasta separate until you’re ready to eat. This will help maintain the texture and prevent the pasta from absorbing too much of the sauce and getting soggy.
Final Thoughts:
This High-Protein Chicken Parmesan Pasta is a game-changer for anyone looking to enjoy comfort food without the guilt. With lean chicken breast, protein pasta, and a creamy cottage cheese topping, you’re getting a nutrient-packed meal that supports muscle recovery, keeps you full, and satisfies your cravings. Perfect for meal prepping or a quick weeknight dinner, this dish proves that you can indulge in classic comfort food without sacrificing your health goals. Enjoy!