Make It Count Kitchen

If you’re looking for a pasta recipe that’s both comforting and packed with protein, this Grilled Chicken Protein Pasta is the perfect answer. Juicy marinated chicken thighs are grilled to perfection and served over a creamy cottage cheese–based sauce with rotini pasta and spinach. The result? A high-protein meal that’s filling, nutritious, and absolutely satisfying.

Unlike traditional heavy cream pasta sauces, this one uses low-fat cottage cheese and skim milk, creating a silky, protein-rich base without sacrificing flavor. Pair it with grilled chicken for extra lean protein, and you’ve got a meal that’s just as good for meal prep as it is for a family dinner.

---

Ingredients

For the Chicken Marinade:

• 1–1.5 lb boneless, skinless chicken thighs
• 2 tbsp avocado oil
• Salt and black pepper, to taste
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp dried parsley

For the Pasta:

• 12 oz rotini pasta
• 16 oz low-fat cottage cheese
• ½ cup skim milk
• ⅓ cup grated Parmesan cheese
• 2 cloves garlic
• Salt and black pepper, to taste
• 2 cups finely chopped spinach
• ¼ cup reserved pasta water

---

Instructions

1. Marinate the Chicken
   • In a bowl, mix avocado oil, salt, pepper, garlic powder, oregano, and parsley.
   • Add chicken thighs and coat well. Marinate for at least 30 minutes (longer if possible for more flavor).
2. Grill the Chicken
   • Heat your grill (or grill pan) to medium-high.
   • Cook chicken for 4–5 minutes per side until fully cooked (internal temp 165°F).
   • Let rest for a few minutes before slicing.
3. Cook the Pasta
   • Boil rotini pasta according to package instructions. Reserve ¼ cup of pasta water, then drain.
4. Make the Protein Sauce
   • In a blender, combine cottage cheese, skim milk, Parmesan, garlic, and a pinch of salt and pepper. Blend until smooth and creamy.
   • Pour the sauce into the same pot you used for the pasta, set to LOW heat.
   • Add chopped spinach and stir until wilted. Adjust seasoning with salt and pepper.
5. Bring It All Together
   • Stir in the reserved pasta water to loosen the sauce.
   • Add the cooked pasta and mix until fully coated. Remove from heat (the sauce will thicken as it cools slightly).
6. Serve
   • Plate the pasta in shallow bowls, top with sliced grilled chicken, and finish with a crack of fresh black pepper and extra Parmesan if desired.

---

Why You’ll Love This Recipe

• High in protein thanks to chicken and cottage cheese
• Creamy and comforting without heavy cream
• Great for meal prep—stores well in the fridge
• Balanced with lean protein, whole grains, and greens

---

Serving Ideas

• Pair with a crisp side salad for extra veggies
• Add roasted red peppers or sun-dried tomatoes for more flavor
• Swap spinach for kale or arugula if you prefer

---

This Grilled Chicken Protein Pasta proves you don’t have to sacrifice comfort food to eat healthy. It’s creamy, hearty, and packed with nutrition—perfect for busy weeknights or meal prepping ahead of time.