I love making these High-Protein Garlic Parmesan Pasta Bowls when I want something creamy, comforting, and still packed with protein. The garlic and Parmesan create a rich, savory flavor, while the added protein keeps the dish satisfying and balanced. I find it perfect for quick lunches, post-workout meals, or easy weeknight dinners.
Why You’ll Love This Recipe
I appreciate how this pasta feels indulgent but still supports my nutrition goals. I enjoy the bold garlic flavor paired with the salty, nutty Parmesan. The protein boost makes it filling without needing heavy sauces. I also like how easily I can customize it with vegetables or different protein options depending on what I have available.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
12 oz high-protein pasta or chickpea pasta
1 tablespoon olive oil
4 cloves garlic, minced
1 cup low-fat cottage cheese or Greek yogurt
1/2 cup grated Parmesan cheese
1/2 cup milk
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon Italian seasoning
1 cup cooked chicken breast, diced or shredded
1 cup fresh spinach
chopped fresh parsley for garnish
Directions
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I cook the pasta according to the package instructions until al dente, reserving about 1/2 cup of pasta water before draining.
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While the pasta cooks, I heat olive oil in a large skillet over medium heat and sauté the minced garlic until fragrant.
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In a blender, I combine cottage cheese or Greek yogurt, Parmesan cheese, milk, salt, black pepper, and Italian seasoning. I blend until smooth and creamy.
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I pour the creamy mixture into the skillet with the garlic and let it warm gently.
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I add the cooked pasta to the skillet and toss everything together. If needed, I stir in a splash of reserved pasta water to reach my desired consistency.
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I fold in the cooked chicken and fresh spinach, allowing the spinach to wilt from the heat.
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I garnish with fresh parsley and an extra sprinkle of Parmesan before serving.
Servings and Timing
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Variations
I sometimes swap chicken for grilled shrimp or crispy tofu for a different protein option. When I want extra vegetables, I add sautéed mushrooms, broccoli, or peas. I also enjoy adding red pepper flakes for a bit of heat. For a lighter version, I use skim milk and reduce the Parmesan slightly.
storage/reheating
I store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, I warm the pasta gently on the stovetop or in the microwave, adding a splash of milk or water to loosen the sauce if needed. I stir well to maintain a creamy texture.
FAQs
Can I make this vegetarian?
I simply omit the chicken or replace it with plant-based protein like tofu or chickpeas.
Does the cottage cheese taste noticeable?
Once blended, I find the cottage cheese becomes smooth and mild, adding creaminess without a strong flavor.
Can I use regular pasta?
I can use any pasta I prefer, though high-protein or legume-based pasta increases the protein content.
How do I prevent the sauce from becoming grainy?
I keep the heat low when warming the sauce and avoid boiling it to maintain a smooth texture.
Can I prepare this ahead of time?
I can cook it in advance and reheat gently before serving, adding a bit of milk to keep it creamy.
Conclusion
I find these High-Protein Garlic Parmesan Pasta Bowls to be the perfect balance of comfort and nourishment. The creamy garlic Parmesan sauce and added protein make it both satisfying and practical for everyday meals. It’s a recipe I enjoy turning to whenever I want something quick, flavorful, and filling.
PrintHigh-Protein Garlic Parmesan Pasta Bowls
High-Protein Garlic Parmesan Pasta Bowls are creamy, comforting, and packed with satisfying protein. Blended cottage cheese or Greek yogurt creates a smooth, rich sauce infused with garlic and Parmesan, making this an easy and nourishing meal perfect for lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-Inspired
- Diet: Halal
Ingredients
- 12 oz high-protein pasta or chickpea pasta
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 cup low-fat cottage cheese or Greek yogurt
- 1/2 cup grated Parmesan cheese
- 1/2 cup milk
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon Italian seasoning
- 1 cup cooked chicken breast, diced or shredded
- 1 cup fresh spinach
- Chopped fresh parsley for garnish
Instructions
- Cook pasta according to package instructions until al dente. Reserve 1/2 cup pasta water, then drain.
- While pasta cooks, heat olive oil in a large skillet over medium heat. Sauté minced garlic until fragrant, about 30 seconds.
- In a blender, combine cottage cheese (or Greek yogurt), Parmesan cheese, milk, salt, black pepper, and Italian seasoning. Blend until smooth and creamy.
- Pour the blended sauce into the skillet with the garlic and warm gently over low heat, stirring frequently.
- Add cooked pasta to the skillet and toss to coat evenly. Stir in reserved pasta water as needed to reach desired consistency.
- Fold in cooked chicken and fresh spinach, allowing spinach to wilt from the heat.
- Garnish with chopped parsley and additional Parmesan before serving.
Notes
- Keep heat low when warming the sauce to prevent graininess.
- Substitute grilled shrimp, tofu, or chickpeas for different protein options.
- Add mushrooms, broccoli, or peas for extra vegetables.
- Use skim milk and slightly reduce Parmesan for a lighter version.
- Store leftovers in the refrigerator for up to 4 days.
- Reheat gently with a splash of milk or water to maintain creaminess.
Nutrition
- Serving Size: 1 serving
- Calories: 520
- Sugar: 5g
- Sodium: 640mg
- Fat: 16g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 42g
- Cholesterol: 85mg
