Creamy Protein Pasta Bowl: 30g Protein in 15 Mins (Print Version)
Quick creamy protein pasta bowl with 30g protein. Ready in just 15 minutes, this easy recipe is perfect for a fast, satisfying, and healthy meal.
# Recipe Info:
Prep Time: 5 Minutes minutes
Cook Time: 10 Minutes minutes
Total Time: 15 minutes
Servings: 2 Servings
Difficulty: Beginner
Cuisine: Contemporary
# Ingredients:
→ The Quick-Cook Foundation
01 -
6 oz (1 1/2 cups) high-protein short pasta (e.g., penne, rotini)
02 -
1 tbsp olive oil
03 -
Salt and pepper to taste
→ Savory Protein & Aromatics
04 -
4 oz boneless, skinless chicken breast, diced into 1-inch pieces
05 -
2 cloves garlic, minced
06 -
1 tsp Italian seasoning
07 -
1/4 tsp red pepper flakes (optional)
→ Creamy Dream Sauce & Vibrant Veggies
08 -
3 oz cream cheese, softened
09 -
1/2 cup 2% milk
10 -
1/4 cup grated Parmesan cheese
11 -
1/4 cup chicken broth
12 -
2 cups packed fresh spinach
13 -
1/4 cup oil-packed sun-dried tomatoes, drained and chopped
→ Fresh Garnish
14 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Boil a large pot of salted water. Add 6 oz (1 1/2 cups) high-protein short pasta and cook according to package directions until al dente. Reserve 1/2 cup pasta water, then drain. Start your Creamy Protein Pasta Bowl | 30g Protein in 15 Mins by ensuring your pasta is perfectly cooked.
02 -
While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 4 oz diced boneless, skinless chicken breast, season with salt and pepper, and cook for 4-5 minutes until browned and cooked through. Remove chicken and set aside.
03 -
Reduce heat to medium. Add 2 cloves minced garlic, 1 tsp Italian seasoning, and 1/4 tsp red pepper flakes (if using) to the skillet. Sauté for 30-60 seconds until fragrant, being careful not to burn the garlic.
04 -
Stir in 3 oz softened cream cheese, 1/2 cup 2% milk, 1/4 cup grated Parmesan cheese, and 1/4 cup chicken broth. Whisk constantly until the sauce is smooth and creamy. This forms the rich base for your Creamy Protein Pasta Bowl | 30g Protein in 15 Mins.
05 -
Return the cooked chicken to the skillet. Add 2 cups packed fresh spinach and 1/4 cup chopped oil-packed sun-dried tomatoes. Cook, stirring occasionally, for 2-3 minutes until the spinach has wilted and the tomatoes are heated through.
06 -
Add the drained pasta to the skillet with the sauce and chicken. Toss everything together until the pasta is fully coated. If the sauce is too thick, add a splash of the reserved pasta water. Season with additional salt and pepper to taste.
07 -
Divide the Creamy Protein Pasta Bowl | 30g Protein in 15 Mins between two bowls. Garnish each serving with 2 tbsp fresh chopped parsley. Enjoy this quick, satisfying, and protein-packed meal immediately for the best flavor and texture.
# Notes:
01 -
Protein Swap: No chicken? This bowl is also fantastic with cooked shrimp, crumbled Italian sausage, or even a can of drained chickpeas for a vegetarian option. Adjust cooking times accordingly.
02 -
Storage & Reheating: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of milk or broth to restore creaminess, or microwave in short bursts.
03 -
Veggie Boost: Feel free to add other quick-cooking vegetables like frozen peas (stir in with spinach), chopped bell peppers (sauté with chicken), or steamed broccoli florets for extra nutrients and color.
04 -
Extra Creaminess/Spice: For an even richer sauce, add another ounce of cream cheese. If you love heat, increase the red pepper flakes or add a dash of your favorite hot sauce at the end.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Measuring cups
04 -
Measuring spoons
05 -
Cutting board
06 -
Knife
07 -
Wooden spoon or spatula
# Nutrition Facts (Per Serving):
Calories: 734 kcal
Total Fat: 30 g
Total Carbohydrate: 71 g
Protein: 42 g