54g Protein Marry Me Chicken Pasta Dream

Okay, listen up! If you’re anything like me, you’ve had those nights where you just *need* that ridiculously rich, restaurant-quality pasta, but you don’t want to blow your entire week’s healthy eating goals. That’s exactly why I spent weeks perfecting this Marry Me Chicken Pasta – High-Protein Creamy Copycat. Seriously, this dish will make you want to propose marriage to your dinner plate!

The secret weapon here, and trust me on this one, is how we get that velvety, dreamy sauce without a gallon of heavy cream. We are leaning hard into cottage cheese, blended until it’s ridiculously smooth. It packs a protein punch that keeps you full for hours, which is why this version is so much better for a weeknight than the original.

I live for taking those decadent comfort foods and making them work for real life. This creamy pasta is proof that you don’t have to sacrifice flavor or texture just because you’re counting protein macros. Once you taste how quickly this comes together—under 30 minutes!—you’ll be making it every week. It’s just pure magic in a skillet.

Essential Ingredients for Marry Me Chicken Pasta – High-Protein Creamy Copycat

Getting the ingredients ready is half the battle, and honestly, it’s what separates a good weeknight meal from a truly show-stopping one. This recipe relies on a few key players to nail that creamy texture and savory depth. Don’t let the cottage cheese scare you; once it’s blended, you won’t taste it, only silkiness!

The biggest things you need to look for are the chickpea pasta and, this is important, that lovely flavorful oil from the jar of sun-dried tomatoes. That oil is liquid gold for this sauce! Take a peek at everything you’ll need right here:

Ingredients for Marry Me Chicken Pasta – High-Protein Creamy Copycat

• 1\u00bd pounds boneless, skinless chicken breasts, cubed
• 1 teaspoon Italian seasoning
• \u00bd teaspoon salt
• \u00bc teaspoon black pepper
• 1 tablespoon oil from a jar of sun-dried tomatoes
• 2 cups low-fat cottage cheese
• \u00be cup low-sodium chicken broth
• 1 teaspoon garlic powder
• 1 tablespoon oil from sun-dried tomatoes
• \u00bd cup grated Parmesan cheese
• \u00bd cup chopped sun-dried tomatoes
• 1 teaspoon Italian seasoning
• \u00bd teaspoon salt
• \u00bc teaspoon black pepper
• 10 ounces chickpea pasta shells (or penne)
• 1\u00bd cups baby spinach
• Fresh basil, chopped (for garnish)
• Extra Parmesan cheese (for garnish)

Equipment Needed for Preparation

You don’t need a ton of fancy gadgets, which is great because we are moving fast! You absolutely need a large skillet—one that can hold everything once we start tossing it together. A blender is non-negotiable for making that sauce velvety smooth. And, of course, a large pot for boiling up your pasta.

Step-by-Step Instructions for Marry Me Chicken Pasta – High-Protein Creamy Copycat

Okay, let’s get cooking! Since this is a fast meal—we’re talking under 30 minutes total—we need to multitask a little bit. The key here is timing the pasta so it finishes right when the sauce is ready to go. Don’t stress about perfection; just keep things moving!

Cooking the Chickpea Pasta Base

First things first: pasta time. Bring a big pot of water to a rolling boil and make sure you salt it well—that’s your only chance to season the actual pasta shells. Toss in your 10 ounces of chickpea pasta. These usually take about 7 to 8 minutes to get perfectly al dente. You want them cooked, but still with a little bite! Once they are ready, drain them right away and set them aside. Don’t rinse them; we want that little bit of starch to help the sauce stick later.

Preparing and Searing the Chicken

While the water is heating up, prep your chicken. Cube up your chicken breasts and toss them in a bowl with your Italian seasoning, salt, and pepper. Make sure every piece is coated! Now, grab that large skillet and get it over medium heat. Add 1 tablespoon of that glorious sun-dried tomato oil. Once the oil is shimmering, drop the chicken in. Don’t overcrowd the pan, or it will steam instead of sear! Cook it for about 3 to 4 minutes on each side until it gets nice and golden brown. Remember our safety rule: the internal temperature must hit 165 degrees Fahrenheit. Once they’re done, pull them out onto a clean plate and set them aside. We’ll bring them back later!

Blending the High-Protein Creamy Sauce

This is where the magic happens for our Marry Me Chicken Pasta – High-Protein Creamy Copycat. Grab your blender. We are going to turn that cottage cheese into velvet! Combine the 2 cups of low-fat cottage cheese, the chicken broth, garlic powder, and the second tablespoon of sun-dried tomato oil right into the blender jar. Blend this mixture until it is absolutely, completely, 100% smooth. I mean it—you shouldn’t see a single cottage cheese lump! This takes maybe 30 to 45 seconds, but it’s the most important step for texture.

Combining Components and Finishing the Marry Me Chicken Pasta – High-Protein Creamy Copycat

Turn the heat on your skillet way down to low—we don’t want the sauce to break! Return the cooked chicken pieces to the pan. Now, pour that smooth cottage cheese blend right over the top. Stir gently, then sprinkle in your Parmesan cheese, the chopped sun-dried tomatoes, and the final teaspoon of Italian seasoning. Stir constantly until the sauce is warm and looks creamy, which takes maybe 2 or 3 minutes. Now, toss in your cooked pasta and the baby spinach. Stir everything together until that sauce coats every shell and the spinach has just wilted down. Give it a final taste check for salt and pepper, spoon it into bowls, and top with fresh basil and extra Parmesan. Dinner is served!

Tips for Perfect Marry Me Chicken Pasta – High-Protein Creamy Copycat Results

We’ve done the hard part, but a few little tricks will make this creamy pasta absolutely unforgettable. Remember, even though it’s quick, we are aiming for restaurant quality here, right? Pay attention to the texture and when you taste it; those small details make all the difference between good and ‘Marry Me’ good.

Achieving the Smoothest Sauce Texture

If you rush the blending step, you will end up with gritty sauce, and we absolutely cannot have that in our copycat recipe! I know you’re eager to eat, but let the blender run for a full 30 to 45 seconds until you can see through the mixture when you stop it. You want zero lumps of cottage cheese remaining. If you see any little white bits clinging to the side after you pour it out, just scrape them down and blend for another five seconds. That extra blending time is your insurance policy for perfect, smooth silkiness.

Flavor Balancing in Your Marry Me Chicken Pasta – High-Protein Creamy Copycat

Parmesan cheese is salty, and the sun-dried tomatoes bring their own punch, so you must taste your sauce *before* you add the cooked pasta back in. I always add the salt and pepper amounts listed, but once that Parmesan goes in (Step 4), things change fast! Use a clean spoon to test a bit of the sauce mixed with a tiny piece of chicken. If it tastes a little flat, add a tiny pinch more salt. If it needs brightness, a fresh crack of black pepper always helps wake up the garlic and herbs. Don’t be shy about adjusting the final seasoning!

Ingredient Notes and Substitutions for High-Protein Creamy Pasta

I know specialty ingredients can sometimes throw a wrench in quick dinner plans, so let’s talk about flexibility, especially when sticking to that high-protein goal. The chickpea pasta and the tomato oil are what make this recipe sing, but if you’re stuck, don’t panic! We can make smart swaps that keep the integrity of this Marry Me Chicken Pasta – High-Protein Creamy Copycat intact. The main thing we are trying to preserve is that boost in protein we get from the pasta base.

Chickpea Pasta Alternatives

If you can’t find the chickpea shells (or if you just prefer something else), you’ve got great options! You want another legume-based pasta to keep that protein high, so look for pasta made from lentils or black beans. They cook similarly and have a comparable texture once coated in this rich sauce. If you absolutely have to go with regular white pasta, you’ll lose a good chunk of protein, so maybe add an extra ounce or two of chicken to make up the difference. Whole wheat penne is another decent choice if you’re looking for fiber over pure protein.

Adjusting Sun-Dried Tomato Intensity

That oil from the jar of sun-dried tomatoes? It’s amazing because it’s concentrated flavor, but maybe you’re feeling like your tomatoes are extra oily that day, or perhaps you just want a lighter flavor profile. You can definitely use less of it. Try cutting the oil amount in half for both steps where it’s called for. If you don’t have any oil at all, don’t use plain olive oil as a direct swap—it won’t have the same tang! Instead, use a tablespoon of regular olive oil for cooking the chicken, and then add 1 teaspoon of tomato paste when you are blending the sauce base instead. That will give you the tomato flavor without the extra oiliness in the Marry Me Chicken Pasta – High-Protein Creamy Copycat.

Storing and Reheating Your Leftover Marry Me Chicken Pasta

I always hope for leftovers because this pasta tastes fantastic the next day, but you need to store it right, especially with that creamy sauce. The good news is that this dish holds up really well if you follow a couple of simple rules. We don’t want that gorgeous sauce to separate or dry out when we reheat it, so make sure you get it into the fridge quickly!

The recipe notes say you can safely keep leftovers for up to four days, which is perfect for lunch meal prep. When you’re ready to eat it again, slow and low is the way to go to keep that creaminess intact. Don’t just blast it in the microwave—it deserves better!

Storage and Reheating Instructions

Action	Guidance
Storage Container	Use an airtight container. Make sure it seals well to prevent the sauce from absorbing fridge smells.
Refrigeration Limit	Up to 4 days. Eat sooner if possible for the best flavor!
Reheating Method	Heat gently on the stovetop over low heat. Add a splash of chicken broth or water (about 1 tablespoon per serving) to loosen the sauce as it warms.

Frequently Asked Questions About This Dish

I know you’ll have questions once you start making this—it’s a bit different from your standard cream sauce pasta! People always ask me about speed, protein numbers, and how to sneak in more greens. Don’t worry, I’ve got the answers right here from my kitchen tests!

Can I Make This Marry Me Chicken Pasta Ahead of Time

You have two options here! You can absolutely prep all your ingredients ahead of time—cube the chicken, chop the spinach, blend the sauce base—and keep them separate. That makes the cook time feel like 15 minutes when you get home. However, I strongly advise against cooking the entire dish and refrigerating it. The chickpea pasta tends to soak up too much of that amazing creamy sauce overnight, and you’ll end up with almost a casserole texture when you reheat it. Cook it fresh if you can!

How High is the Protein Content

This is my favorite part about this recipe! Because we ditched the heavy cream and went with the cottage cheese base, plus using chickpea pasta, we get a huge boost. According to my calculations, each serving packs about 54 grams of protein! That’s seriously impressive for a pasta dish that tastes this decadent. It’s designed to keep you full and satisfied until breakfast the next morning.

Can I Add More Vegetables to This Creamy Pasta

Yes, please do! The sauce is very forgiving because it’s so robust. Besides the spinach, which melts in beautifully, you can easily toss in some steamed, chopped broccoli florets or sautéed mushrooms right along with the chicken in Step 2. If you add something watery like zucchini, you might want to sauté it separately first to drive off excess moisture before adding it back into the sauce mixture. Keep it firm, and it works great!

Understanding the Nutrition of Marry Me Chicken Pasta – High-Protein Creamy Copycat

It’s always good to know what you’re putting into your body, especially when you’re making a conscious effort to eat higher protein meals. This dish is a powerhouse! We swapped out the heavy cream for cottage cheese, which really changes the game for macros. It’s amazing how much flavor we packed in here while keeping the fat reasonable!

Nutritional Disclaimer

I want to be upfront that these numbers are based on the exact ingredients and brands I used when testing this Marry Me Chicken Pasta – High-Protein Creamy Copycat. Nutrition facts can change wildly depending on the specific brand of low-fat cottage cheese you buy or the exact type of chickpea pasta you use. Think of this table as a really solid estimate to guide your planning, but not an ironclad guarantee!

Estimated Nutritional Information

Nutrient	Amount Per Serving
Serving Size	1 serving
Calories	520
Fat	15g
Carbohydrates	40g
Protein	54g

Share Your Experience Making This Dish

I am so excited for you to try this! Honestly, making this Marry Me Chicken Pasta – High-Protein Creamy Copycat has become one of my favorite things to cook when I need something fast, filling, and totally comforting. I put so much work into getting that sauce just right—that blend of cottage cheese and Parmesan has to be perfect—so I really want to know what you think!

Did it pass the taste test in your house? Did your family fall in love with it? Tell me everything! Did you stick to the chickpea pasta, or did you try one of the substitutes we talked about? Did you add any extra veggies that worked well? Check out more of my cooking adventures!

Please leave a rating below—tell me how many stars you think this high-protein creamy pasta deserves. And don’t be shy in the comments! I read every single one, and your feedback helps me keep making these recipes better for all of us. Happy cooking! Follow my recipe boards on Pinterest!

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