High-Protein Recipe of the Week: The Cottage Cheese & Sun-Dried Tomato Pasta

This is a trendy, macro-friendly spin on creamy pasta sauces, using cottage cheese to pack a massive protein punch without heavy cream. It's an easy one-pot meal that's perfect for meal prepping.

The Muscle Macros

• Prep Time: 10 minutes

• Cook Time: 20 minutes

• Yields: 4 servings

• Target Protein: High (Approx. 45−55g per serving, depending on pasta and chicken portion)

Ingredients

Category	Ingredient	Quantity	Notes
Protein & Base	Boneless, skinless chicken breast	1.5 lbs (about 3 medium breasts)	Diced into 1-inch pieces.
	Protein-fortified pasta (or Chickpea/Lentil pasta)	8 oz (half a box)	Use a short shape like penne or rotini.
The High-Protein Sauce	Full-fat or low-fat cottage cheese	2 cups	Blends out to a perfect cream sauce.
	Chicken broth or bone broth	21​ cup	Adds flavor and helps blend.
	Parmesan cheese, grated	41​ cup	For flavor and topping.
Flavor & Veggies	Sun-dried tomatoes (packed in oil)	21​ cup	Drain the oil, but keep 1 Tbsp for cooking!
	Garlic, minced	4 cloves	Fresh is best!
	Fresh spinach	2 large handfuls (about 2 cups)	Stir in at the end to wilt.
Seasoning	Dried Italian herbs	1 tsp
	Red pepper flakes	41​ tsp (or more for heat)
	Salt & black pepper	To taste

Instructions

1. Cook the Pasta: Boil the pasta according to package directions, aiming for al dente. Reserve about 1/2 cup of the starchy pasta water, then drain the pasta.

2. Sauté the Chicken: Heat the reserved 1 tablespoon of sun-dried tomato oil (or a splash of olive oil) in a large skillet or pot over medium-high heat. Add the diced chicken, season with salt, pepper, and Italian herbs, and cook until golden brown and cooked through (about 5-7 minutes). Remove the chicken and set aside.

3. Make the High-Protein Sauce: In a blender or food processor, combine the cottage cheese, chicken broth, and minced garlic. Blend until completely smooth and creamy. The high-speed blending removes any curds.

4. Combine & Heat: Return the skillet to medium-low heat. Pour in the smooth cottage cheese sauce, the reserved pasta water, and the sun-dried tomatoes. Stir well until the sauce is warmed through and simmering gently.

5. Fold in Ingredients: Add the cooked chicken and the drained pasta back into the pot. Toss to fully coat everything in the creamy sauce.

6. Wilt the Spinach: Stir in the fresh spinach until it wilts down into the pasta (about 1 minute).

7. Serve: Divide into four bowls. Top each serving with a sprinkle of Parmesan cheese and a dash of red pepper flakes. Enjoy!

Since nutritional information can vary based on the specific brand of pasta, cottage cheese fat content, and how much oil is retained, the numbers below are estimated based on standard ingredients for one single serving (the recipe yields 4 servings).

Estimated Nutrition & Macros Per Serving (1/4 of Recipe)

Metric	Amount (Estimated)
Total Calories	~520 - 580 kcal
Protein	~50 - 55 grams
Carbohydrates	~45 - 50 grams
Fat	~10 - 15 grams
Fiber	~6-8 grams
Sugar	~7 grams

Coach's Tip for the Week

Boost Your Fiber: This recipe is packed with protein, but don't forget the fiber! To make this meal even more balanced for your goals, serve it with a large side salad or a portion of steamed broccoli, aiming for at least one cup of extra vegetables.