Australian🍜 Noodles & pasta

High-Protein Creamy Chicken and Mushroom Pasta Meal Prep

Name: High-Protein Creamy Chicken and Mushroom Pasta Meal Prep
Total time: 45 min
Yield: 5 servings
Cuisine: Australian
Ingredients: 80 g Parmesan cheese, finely grated; 200 g High-protein cottage cheese or cream cheese; 100 ml Reserved pasta water; ~2 tsp Salt; ~1 tsp Cracked black pepper; 500 g Dry pasta (fusilli, penne, or rigatoni); ~2 tbsp Spray oil; 800 g Boneless, skinless chicken breast, diced; 2 tsp Garlic powder; 2 tsp Dried Italian herbs; 1½ tsp Smoked paprika; 1 tbsp Extra virgin olive oil; 250 g Swiss brown (cremini) mushrooms or button mushrooms, sliced; 4 Garlic cloves, minced; 180 g Baby spinach, washed; ~2 tbsp Flat leaf parsley (optional garnish)

⏱ 45 min🍽 Serves 5

A high-protein creamy chicken and mushroom pasta meal prep that serves five portions, delivering around 64 grams of protein per serving. The pasta is coated with a silky sauce made from high-protein cottage cheese and Parmesan, tossed with seared diced chicken, golden mushrooms, and wilted spinach. Reheats beautifully in the microwave and tastes like proper comfort food.

High-proteinLow-cal

Adapted from a video by Chef Jack Ovens

64g High Protein Pasta Meal Prep | Creamy Chicken

Watch on YouTube

Ingredients

Parmesan cheese, finely grated80 g
High-protein cottage cheese or cream cheese200 g
Reserved pasta water100 ml
Salt~2 tspest.
Cracked black pepper~1 tspest.
Dry pasta (fusilli, penne, or rigatoni)500 g
Spray oil~2 tbspest.
Boneless, skinless chicken breast, diced800 g

Steps

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1
Bring a large pot of salted water to a boil over high heat for cooking the pasta.
2
Prepare the mushrooms by gently brushing or wiping away any dirt with a paper towel, then slice them.
3
Grate the garlic cloves on a microplane to create a paste, then grate the Parmesan cheese finely using the same tool.
4
Roughly chop the fresh flat leaf parsley (if using), removing any large stems or leaves.
5
Butterfly the chicken breast into two fillets, slice into strips, and dice into small cubes.
6
Add the pasta to the boiling water and cook for about 1 minute less than the packet instructions. Reserve about 1 cup of pasta water, then drain.
7
Place the cottage cheese in a blender bowl or tall jar, add the reserved pasta water, and blend or mash with a fork until smooth to prevent the sauce from becoming grainy.
8
Heat a large pan on high with spray oil. Add the diced chicken, spread it out in a single layer, and season with salt and pepper. Cook without stirring for about 2 minutes to build a golden colour.
9
Add the garlic powder, dried Italian herbs, and smoked paprika, stir well, and cook for a further 2–3 minutes until the chicken is cooked through.
10
Remove the chicken to a bowl. Return the pan to medium-high heat, add olive oil and mushroom slices with a touch of salt, and cook for 5–6 minutes until golden and most of the moisture has evaporated.
11
Add the minced garlic and sauté for about 30 seconds until fragrant.
12
Add the spinach and a touch of salt, stir until wilted (about 1–1½ minutes), then reduce the heat to low.
13
Pour in the cottage cheese blend, add the Parmesan cheese, cooked chicken, and cooked pasta, then gently fold everything together.
14
Adjust the consistency with reserved pasta water as needed, then taste and season to preference with salt and cracked pepper.
15
Divide into five portions and serve in bowls, garnishing with extra Parmesan, parsley, and cracked black pepper if desired.
16
Allow the portions to cool for 15–20 minutes, then cover and refrigerate for up to 4 days or freeze for up to 4 months. To reheat, defrost overnight in the fridge, then microwave for about 3 minutes (stirring regularly) or warm in a pan, adding a splash of milk, stock, or water if needed.

High-Protein Creamy Chicken and Mushroom Pasta Meal Prep

Ingredients

Steps

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