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.
Chicken and Mushroom Pasta Meal Prep
Ingredients
High-Protein Creamy Sauce
- 200 g High-Protein Cottage Cheese or Cream Cheese
- 80 g Parmesan Cheese Grated
- 100 g Reserved Pasta Water
- Salt To Taste
- Cracked Black Pepper To Taste
Pasta
- 500 g Pasta of Choice Fusilli, Penne or Rigatoni
Garlic Chicken
- Spray Oil
- 800 g Chicken Breast Diced
- 6 g Garlic Powder
- 6 g Dried Italian Herbs
- 4 g Smoked Paprika
- Salt To Taste
- Cracked Black Pepper To Taste
Vegetables
- 20 ml Extra Virgin Olive Oil
- 250 g Swiss Brown (Cremini) Mushrooms Sliced
- 4 Garlic Cloves Minced
- 120 g Baby Spinach
Garnish (Optional)
- Parmesan Cheese Grated
- Flat Leaf Parsley Chopped
- Cracked Black Pepper
Method
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 4ā5 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.
Chef's Tips
Blend the sauce until completely smooth before it goes anywhere near the pan ā cottage cheese doesn't break down further once it's mixed with pasta, so any graininess at the blending stage is permanent in the final dish.Add the reserved pasta water back into the sauce gradually rather than all at once. The starch in it is what makes the sauce cling to the pasta, and you want to judge the glossy, coating consistency as you go rather than guessing upfront.Keep the heat low once the sauce and pasta are combined. A protein-based sauce like this can turn grainy or split if it's pushed too hot for too long, so gentle tossing off high heat is what keeps it smooth.
Storage & Reheating
Refrigerate for up to 4 days in an airtight container. Freezing isn't recommended ā the cottage cheese sauce is likely to separate and turn grainy once thawed, so this one's best kept fresh.To reheat, warm gently in a pan over low-medium heat or in the microwave in short bursts, stirring in a small splash of water or milk as needed to loosen the sauce back to its original consistency. Avoid reheating on high heat, which risks splitting the sauce.
Serving 450gCalories 694.3kcalCarbohydrates 79.4gProtein 64.2gFat 15.4gSaturated Fat 5.1gPolyunsaturated Fat 3.12gMonounsaturated Fat 4.65gTrans Fat 0.1gCholesterol 127.7mgSodium 398.7mgPotassium 1318.8mgFiber 10.8gSugar 5.4gVitamin A 1329.6IUVitamin C 8.58mgCalcium 251.8mgIron 5mg
The above nutrition guide is based on daily averages and is calculated for a single portion.Ā
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 2ā3 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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