Description
This High Protein Chicken Parmesan Pasta is a delicious, nutritious twist on a classic Italian-American favorite. Featuring crispy baked chicken bites coated in a savory Parmesan-panko crust, combined with high-protein pasta and a creamy cottage cheese marinara sauce, this recipe offers a satisfying, protein-packed meal perfect for dinner or meal prep. With fresh herbs and gooey melted mozzarella, it’s an ultimate comfort dish that balances indulgence with wholesome ingredients.
Ingredients
Scale
Chicken
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 2 large egg whites
- 1/3 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese, plus more for serving if desired
- 1 tablespoon olive oil
Pasta and Sauce
- 12 ounces high-protein pasta (such as chickpea pasta or protein-enriched penne/rotini)
- 1 cup marinara sauce
- 1 cup low-fat cottage cheese (1% or 2%)
- 1/2 cup shredded part-skim mozzarella cheese
- 2 tablespoons chopped fresh basil or parsley (optional)
Instructions
- Preheat Oven and Prepare Pan: Preheat your oven to 425°F (220°C). Lightly coat a sheet pan with cooking spray or line it with parchment paper to prevent sticking.
- Season Chicken: In a mixing bowl, season the chicken pieces with kosher salt, black pepper, Italian seasoning, and garlic powder to infuse flavor.
- Prepare Coatings: Whisk the egg whites in a small bowl. In another bowl, combine the panko breadcrumbs with 1/4 cup grated Parmesan cheese.
- Coat Chicken: Dip each chicken piece into the egg whites, then coat thoroughly with the panko-Parmesan mixture. Arrange the coated chicken evenly on the prepared sheet pan. Lightly drizzle with olive oil or spray to help crisp the coating during baking.
- Bake Chicken: Bake the chicken in the preheated oven for 12 to 15 minutes, flipping once halfway through, until cooked through and crispy on the outside.
- Cook Pasta: While the chicken bakes, cook the high-protein pasta according to package directions until al dente. Drain and set aside.
- Make Creamy Sauce: Blend the cottage cheese and marinara sauce until smooth using a blender or immersion blender. Pour the sauce into a large skillet or pot over medium-low heat and warm it, stirring often, for 2 to 3 minutes.
- Combine Pasta and Sauce: Stir the cooked pasta into the creamy sauce mixture, then add shredded mozzarella cheese and stir until melted and creamy.
- Add Chicken and Serve: Fold the baked chicken pieces into the pasta and sauce mixture. Garnish with fresh basil or parsley if desired. Serve warm with extra grated Parmesan on top if you like.
Notes
- For extra crunch, broil the baked chicken for 1 to 2 minutes at the end but watch closely to avoid burning.
- If your marinara sauce is very thick, thin it with 2 to 4 tablespoons of pasta cooking water to reach desired consistency.
- To reduce sodium content, opt for lower-sodium marinara sauce and cottage cheese varieties.
- For the coating, you can substitute panko breadcrumbs with crushed high-protein crackers or almond flour; the texture will differ slightly.
