Creamy Chicken and Mushroom Pasta (High-Protein Meal Prep)
This creamy chicken and mushroom pasta is a high-protein meal prep recipe designed to set you up for the week. Each serving delivers around 64g of protein, reheats well, and still eats like proper comfort food.
Ingredients
High-Protein Creamy Sauce
- 200g (7oz) - High Protein Cottage Cheese or Cream Cheese
- 80g (2.8oz) Parmesan Cheese, Finely Grated
- 100ml (100g) - Reserved Pasta Water
- Salt & Pepper
Pasta
- 500g (1.1lb) - Pasta of Choice (Fusilli, Penne or Rigatoni)
Garlic Chicken
- Spray Oil
- 800g (1.7lb) - Chicken Breast, Diced
- 2 tsp (4g) - Garlic Powder
- 2 tsp (4g) - Dried Italian Herbs
- 1 ½ tsp (3g) - Smoked Paprika
- Salt & Pepper
Vegetables
- 1 Tbsp (20ml) - Extra Virgin Olive Oil
- 250g (8.8oz) - Swiss Brown (Cremini) Mushrooms, Sliced
- 4 - Garlic Cloves, Minced or Grated
- 120g (4.2oz) Baby Spinach
Garnish (Optional)
- Parmesan Cheese
- Flat Leaf Parsley
- Cracked Black Pepper
Instructions
Cook the Pasta
- Bring a large pot of well-salted water to the boil. Cook the pasta until al dente. Reserve at least 1 cup (250ml) of the pasta water, then drain and set aside.
Blend the Sauce
- Add the cottage cheese, parmesan, black pepper and 100ml (100g) of pasta water to a blender. Blend until completely smooth and creamy. Set aside.
Cook the Chicken
- Heat a large pan over medium-high heat with spray oil. Add the chicken and season with garlic powder, Italian herbs, smoked paprika, salt and pepper. Cook for 4-5 minutes, until golden and cooked through. Remove from the pan and set aside.
Cook the Veg
- In the same pan, add extra-virgin olive oil and the mushrooms. Cook for 4–5 minutes until softened and lightly golden. Add the garlic and cook for 30 seconds until fragrant. Add the spinach and allow it to wilt.
Build the Sauce
- Reduce the heat to low. Pour the blended cottage cheese sauce into the pan and stir gently. Add extra pasta water as needed until the mixture is smooth, glossy, and creamy.
Combine
- Add the chicken back to the pan, followed by the cooked pasta. Toss gently until everything is evenly coated. Taste and adjust seasoning if needed.
Serve & Portion
- Serve one bowl for presentation. Divide the remaining pasta evenly into 5 meal-prep containers. Finish with extra parmesan and flat-leaf parsley, if using.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store in airtight containers in the fridge for up to 4 days.
This recipe can also be frozen for up to 4 months. Allow to fully cool before storing.
Reheating Instructions
Reheat in the microwave for 2–3 minutes, stirring halfway through for even heating.
Alternatively, reheat in a pan over medium-low heat with a small splash of water, stock or milk to loosen the sauce if needed.
Watch How To Make The Recipe
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