High-Protein Cottage Cheese Alfredo Penne

Craving a creamy, comforting pasta dish that packs a serious protein punch without tipping the scales? Look no further than this High-Protein Cottage Cheese Alfredo Penne. It’s everything you love about classic Alfredo sauce—rich, smooth, and indulgent—but with a nutritious twist that makes it perfect for weeknight dinners or meal prep. Using whole wheat penne for added fiber and a cottage cheese base for extra protein, this dish delivers on flavor and fuel. Plus, with tender diced chicken breast and a blend of Parmesan and Italian seasonings, you get a well-rounded, satisfying meal that’s ready in under 30 minutes. Whether you’re aiming to eat cleaner or just want a delicious pasta recipe that feels a little lighter, this is one you’ll want to add to your regular rotation.

Why This Recipe Belongs in Your Rotation

This High-Protein Cottage Cheese Alfredo Penne has quickly become a staple in my kitchen because it checks all the boxes for a balanced meal. It’s high in protein, thanks to the cottage cheese and chicken, supporting muscle repair and keeping you full longer. The whole wheat penne adds a nutty flavor and a good dose of fiber, which helps with digestion and sustained energy. What’s more, the sauce is creamy without relying on heavy cream or butter, so it feels lighter but still indulgent. If you’re someone who loves classic Italian flavors but wants a healthier spin, this recipe is your new best friend. It’s also incredibly versatile—you can swap in veggies, change up the protein, or double it for easy leftovers.

If you enjoy recipes like this, you might also love the Honey Bbq Chicken Penne or the creamy goodness found in the Creamy Tuscan Chicken And Spinach Slow Cooker Pasta. Both share that perfect balance of rich flavors and wholesome ingredients.

Ingredient Notes

• Whole Wheat Penne Pasta: Offers more fiber and nutrients compared to refined pasta, giving the dish a heartier texture and nuttier taste.
• Low-Fat Cottage Cheese: The star of the sauce! It provides creaminess and protein without the heaviness of cream or full-fat cheese. Be sure to blend it smooth for the best texture.
• Grated Parmesan Cheese: Adds that classic umami, salty punch that makes Alfredo sauce so irresistible.
• Chicken Broth: Used to thin out the sauce and add depth of flavor. Opt for a low-sodium variety to control salt levels.
• Olive Oil: Adds richness and helps sauté the garlic, infusing the sauce with flavor.
• Garlic: Freshly minced garlic is key for aromatic depth and a subtle kick.
• Black Pepper: Brings a mild heat and balances the creamy sauce.
• Italian Seasoning: A fragrant herb blend that ties the sauce and chicken together, elevating the dish’s flavor profile.
• Cooked and Diced Chicken Breast: Lean protein that complements the cottage cheese and pasta perfectly. You can roast, grill, or pan-sear chicken breasts ahead of time.
• Fresh Parsley: A bright, fresh garnish that adds color and a pop of herbal freshness to finish the dish.

Before You Start: Equipment

• Large Pot: For boiling the penne pasta.
• Blender or Food Processor: Essential for blending the cottage cheese until smooth and creamy.
• Large Skillet or Sauté Pan: To cook garlic and combine the sauce with pasta and chicken.
• Wooden Spoon or Silicone Spatula: For stirring the sauce gently without scratching your pan.
• Measuring Cups and Spoons: To keep your ingredient ratios perfect.

High-Protein Cottage Cheese Alfredo Penne in Steps

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add 8 ounces of whole wheat penne pasta and cook according to package instructions until al dente (usually about 9-11 minutes). Drain the pasta, reserving about 1/2 cup of pasta water, then set aside.

Step 2: Blend the Sauce Base

In a blender or food processor, combine 1 cup of low-fat cottage cheese, 1/2 cup grated Parmesan cheese, and 1/4 cup chicken broth. Blend until smooth and creamy, ensuring no lumps remain. This step is crucial for that silky Alfredo texture.

Step 3: Sauté Garlic and Seasonings

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add 2 cloves of minced garlic and sauté for about 1 minute until fragrant but not browned. Stir in 1 teaspoon black pepper and 1 teaspoon Italian seasoning to bloom the flavors.

Step 4: Combine Sauce and Pasta

Pour the blended cottage cheese mixture into the skillet with the garlic and seasonings. Stir to combine and warm the sauce gently over medium-low heat. If the sauce seems too thick, add reserved pasta water a tablespoon at a time until you reach your desired consistency.

Step 5: Add Chicken and Pasta

Add 1 cup of cooked and diced chicken breast to the skillet. Stir to coat the chicken in the sauce. Then, add the cooked penne pasta and toss everything together until the pasta is evenly coated with the creamy sauce and heated through.

Step 6: Garnish and Serve

Remove from heat and sprinkle fresh parsley on top for a burst of color and freshness. Serve immediately and enjoy the comforting, protein-packed goodness.

Better-for-You Options

• Swap whole wheat penne for chickpea or lentil pasta for an even higher protein and fiber boost.
• Use vegetable broth instead of chicken broth to make it vegetarian-friendly.
• Add steamed or roasted vegetables like broccoli, spinach, or mushrooms to increase nutrient density.
• Try fat-free cottage cheese if you want to reduce calories further, though the sauce may be slightly less creamy.

Easy-to-Miss Gotchas

• Make sure to blend the cottage cheese until completely smooth to avoid a grainy sauce texture.
• Don’t overcook the garlic; burnt garlic tastes bitter and can throw off the flavor balance.
• Reserve some pasta water before draining – it’s magic for adjusting sauce consistency and helps the sauce stick to the pasta.
• Use freshly grated Parmesan cheese rather than pre-shredded; it melts better and has superior flavor.

Storage & Reheat Guide

Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of chicken broth or water to loosen the sauce and heat gently on the stovetop or in the microwave. Stir frequently to ensure even warming and maintain the creamy texture.

Reader Questions

Can I use a different type of pasta?

Absolutely! While whole wheat penne adds great texture and fiber, you can substitute with regular penne, gluten-free pasta, or even vegetable-based pasta like zucchini noodles if you prefer.

Is it necessary to blend the cottage cheese?

Yes, blending the cottage cheese is essential to achieve a smooth, creamy Alfredo sauce. Without blending, the texture can be lumpy and less appetizing.

Can I make this recipe vegetarian?

Definitely! Simply omit the chicken and use vegetable broth instead of chicken broth. You can also add sautéed mushrooms or roasted vegetables for extra substance.

How can I make this recipe dairy-free?

For a dairy-free version, substitute the cottage cheese with a plant-based creamy alternative like cashew cream, and use nutritional yeast instead of Parmesan cheese to keep that cheesy flavor.

Healthy-ish Favorites

• Honey Bbq Chicken Penne – A sweet and smoky pasta dish that’s full of flavor and protein.
• Creamy Tuscan Chicken And Spinach Slow Cooker Pasta – Perfect for hands-off cooking with rich, creamy sauce and fresh greens.
• One Pot Sun Dried Tomato Pasta With Whipped Ricotta – A vibrant, tangy pasta that’s easy to make and perfect for busy nights.

Final Thoughts

The High-Protein Cottage Cheese Alfredo Penne strikes the perfect balance between indulgence and nourishment. It’s creamy, comforting, and packed with protein to keep you energized and satisfied. Whether you’re cooking for yourself or feeding a family, this recipe is simple enough for weeknights but impressive enough to serve guests. Don’t be afraid to get creative with add-ins or swap ingredients to suit your preferences. Whip up a batch, savor every bite, and enjoy a pasta dish that loves you back.

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