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High protein chickpea penne with seared chicken, spinach, sun-dried tomatoes, and a creamy lemon Parmesan sauce in a white bowl
Midlife Plate Editorial Team

High-Protein Chickpea Pasta with Chicken and Spinach

Chickpea penne tossed with seared chicken, spinach, sun-dried tomatoes, and a silky lemon Parmesan sauce made from blended cottage cheese. About 61 grams of protein and 8 grams of fiber per bowl in 25 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American, Italian
Calories: 560
Ingredients Method Notes

Ingredients
  

  • 8 oz chickpea penne or rotini such as Banza; see notes
  • 1 1/2 lb boneless skinless chicken breasts cut into 1 inch pieces
  • 1 tsp dried Italian herbs or oregano
  • 1/4 tsp fine salt plus more to taste
  • 1 tbsp olive oil
  • 4 cloves garlic minced
  • 1/3 cup sun-dried tomatoes dry-packed, chopped
  • 1 cup 2% cottage cheese
  • 1/3 cup grated Parmesan plus more to serve
  • 1/2 cup reserved pasta water
  • 1 lemon zest plus 2 tbsp juice
  • 5 oz baby spinach about 5 cups
  • black pepper and red pepper flakes to taste

Method
 

  1. Bring a large pot of water to a boil. Blend the cottage cheese, Parmesan, lemon zest, and lemon juice until completely smooth. Set aside.
  2. Toss the chicken with the Italian herbs, salt, and pepper. Heat the olive oil in a large skillet over medium-high heat and cook the chicken for 6 to 8 minutes, turning, until browned and 165°F inside.
  3. Meanwhile, cook the chickpea pasta 1 minute less than the package says. Reserve 1 cup of pasta water, then drain. Do not rinse.
  4. Lower the heat under the skillet to medium. Add the garlic and sun-dried tomatoes to the chicken and cook for 1 minute. Add the spinach in handfuls until wilted.
  5. Turn the heat to low. Add the drained pasta, the blended sauce, and 1/2 cup of the pasta water. Toss for 1 to 2 minutes until glossy and creamy, adding more water as needed. Do not boil.
  6. Season with black pepper, red pepper flakes, and salt to taste. Serve right away with extra Parmesan.

Notes

About the pasta: Chickpea pasta is not in the USDA SR Legacy database, so we estimated it with USDA chickpea flour. Brands vary, usually 11 to 14 g protein per 2 oz dry, so check your label.
Regular pasta: Whole-wheat penne works. Protein drops to about 56 g per bowl and the dish is no longer gluten-free.
Lower sodium: Use low-sodium cottage cheese and go light on the pasta water salt. This dish runs about 615 mg sodium per bowl as written.
Storage: Refrigerate up to 4 days. Reheat with a splash of water or milk over low heat, since chickpea pasta absorbs sauce as it sits.
Nutrition is calculated from USDA FoodData Central and will vary by brand.
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