This recipe hits that sweet spot between comfort food and smart nutrition. It’s creamy, high protein, and easy to scale for several meals. If you’re bulking and want something you’ll actually look forward to eating, this one’s a winner.
The ingredients are simple, the steps are quick, and it reheats beautifully. Make it once, and you’ve got days of satisfying meals ready to go.
What Makes This Recipe So Good
- Big protein per serving: Greek yogurt, chicken, and a protein-rich pasta base deliver 40–55g protein, depending on portion size.
- Light but creamy sauce: The combo of stock, Parmesan, and Greek yogurt keeps it rich without heavy cream.
- Weeknight-friendly: One pan for the sauce, one pot for the pasta. Ready in about 30 minutes.
- Budget-conscious: Uses pantry staples and affordable proteins.
- Meal prep friendly: Holds up in the fridge, reheats well, and freezes if needed.
Shopping List
- 12–16 oz high-protein pasta (chickpea, lentil, or high-protein wheat penne)
- 1.25–1.5 lb boneless, skinless chicken breasts or thighs (or ground turkey)
- 1 medium yellow onion, diced
- 3–4 cloves garlic, minced
- 2 cups low-sodium chicken stock
- 1 cup plain nonfat Greek yogurt
- 3/4 cup finely grated Parmesan (or Grana Padano)
- 2 tablespoons olive oil
- 1 tablespoon butter (optional for richness)
- 1 tablespoon cornstarch (or 2 tablespoons flour) for thickening
- 2 cups spinach or kale, chopped
- 1 cup frozen peas (optional)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- Red pepper flakes to taste
- Salt and black pepper
- Fresh lemon (zest and juice)
How to Make It
- Cook the pasta: Boil in salted water until just shy of al dente.
Reserve 1 cup pasta water, drain, and set aside.
- Prep the chicken: Pat dry, season with salt, pepper, Italian seasoning, and smoked paprika. Cut into bite-size pieces.
- Sear the chicken: Heat olive oil in a large skillet over medium-high. Cook chicken 5–7 minutes until browned and cooked through.
Remove to a plate.
- Sauté aromatics: In the same pan, add butter (optional), onion, and a pinch of salt. Cook 3–4 minutes. Stir in garlic for 30 seconds.
- Build the sauce base: Whisk cornstarch into the chicken stock.
Pour into the pan, scraping up browned bits. Simmer 2–3 minutes until slightly thickened.
- Make it creamy: Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth.
If too thick, loosen with reserved pasta water. Season with salt, pepper, and a pinch of red pepper flakes.
- Add greens and peas: Stir in spinach (and peas if using) until wilted and bright.
- Combine: Add chicken and cooked pasta to the sauce. Toss gently over low heat to coat.
Finish with lemon zest and a squeeze of lemon juice for brightness.
- Taste and adjust: Add more salt, pepper, or pasta water to get that silky, glossy texture.
- Portion: Divide into 4–5 meal prep containers. Let cool uncovered for 10 minutes before sealing.
Keeping It Fresh
- Storage: Refrigerate in airtight containers for up to 4 days.
- Freezing: Freeze up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Microwave with a splash of water or stock, 60–90 seconds at a time, stirring between bursts.
On the stovetop, reheat gently with a bit of stock.
- Prevent dryness: Always add a tablespoon of water or stock before reheating to keep it saucy.
Benefits of This Recipe
- High protein for growth: Supports muscle repair and a calorie surplus during bulking.
- Balanced macros: Protein, carbs, and some healthy fat for steady energy.
- Micronutrient boost: Spinach, peas, and lemon add fiber, iron, and vitamin C.
- Customizable: Swap proteins, add veggies, and adjust portions to your targets.
Common Mistakes to Avoid
- Curdling the sauce: Add Greek yogurt off the heat or on low. High heat can split it.
- Overcooking pasta: Keep it slightly under; it will finish in the sauce.
- Skipping pasta water: The starch helps the sauce cling and stay silky.
- Under-seasoning: Taste at the end; Parmesan is salty, so adjust gradually.
- Dry reheats: Always add a splash of liquid before warming leftovers.
Alternatives
- Protein swaps: Ground turkey or lean beef, shrimp, or extra-firm tofu (pan-seared).
- Dairy-free: Use a thick, unsweetened dairy-free yogurt and a vegan Parmesan-style cheese.
- Gluten-free: Choose gluten-free high-protein pasta.
- Veggie add-ins: Mushrooms, broccoli florets, or roasted red peppers fold in nicely.
- Higher calories: Drizzle extra olive oil, add sun-dried tomatoes in oil, or top with more cheese.
FAQ
How much protein is in a serving?
A typical serving lands around 40–55g protein, depending on the pasta type and how much chicken you use. Using high-protein pasta and 1.5 lb chicken pushes it to the higher end.
Can I make this without Greek yogurt?
Yes.
Use light cream cheese, cottage cheese blended smooth, or a dairy-free yogurt alternative. Adjust with pasta water for the right consistency.
What pasta shape works best?
Short shapes like penne, rotini, or rigatoni hold the sauce well and pack nicely in meal prep containers. High-protein versions of these work great.
How do I scale this for more meals?
Increase everything by 50% and use a larger skillet.
Don’t crowd the chicken; sear in batches for best flavor and texture.
Will the sauce stay creamy after reheating?
Yes, as long as you reheat gently and add a splash of water or stock. Stir midway to bring the sauce back together.
Can I skip the lemon?
You can, but a little acidity brightens the richness. If you don’t have lemon, a teaspoon of white wine vinegar works.
Wrapping Up
This creamy, protein-packed pasta is built for weeknights and meal prep.
It’s simple, flexible, and satisfying enough to keep you consistent during a bulk. Cook once, portion smart, and you’ve got reliable, tasty fuel ready to go all week. Adjust the protein and pasta to hit your targets, and enjoy every bite.
High Protein Creamy Pasta Meal Prep for Bulking (Easy Weeknight Prep) - Comfort Food That Fuels Gains
Ingredients
- 12–16 oz high-protein pasta (chickpea, lentil, or high-protein wheat penne)
- 1.25–1.5 lb boneless, skinless chicken breasts or thighs (or ground turkey)
- 1 medium yellow onion, diced
- 3–4 cloves garlic, minced
- 2 cups low-sodium chicken stock
- 1 cup plain nonfat Greek yogurt
- 3/4 cup finely grated Parmesan (or Grana Padano)
- 2 tablespoons olive oil
- 1 tablespoon butter (optional for richness)
- 1 tablespoon cornstarch (or 2 tablespoons flour) for thickening
- 2 cups spinach or kale, chopped
- 1 cup frozen peas (optional)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- Red pepper flakes to taste
- Salt and black pepper
- Fresh lemon (zest and juice)
Instructions
- Cook the pasta: Boil in salted water until just shy of al dente.Reserve 1 cup pasta water, drain, and set aside.
- Prep the chicken: Pat dry, season with salt, pepper, Italian seasoning, and smoked paprika. Cut into bite-size pieces.
- Sear the chicken: Heat olive oil in a large skillet over medium-high. Cook chicken 5–7 minutes until browned and cooked through.Remove to a plate.
- Sauté aromatics: In the same pan, add butter (optional), onion, and a pinch of salt. Cook 3–4 minutes. Stir in garlic for 30 seconds.
- Build the sauce base: Whisk cornstarch into the chicken stock.Pour into the pan, scraping up browned bits. Simmer 2–3 minutes until slightly thickened.
- Make it creamy: Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth.If too thick, loosen with reserved pasta water. Season with salt, pepper, and a pinch of red pepper flakes.
- Add greens and peas: Stir in spinach (and peas if using) until wilted and bright.
- Combine: Add chicken and cooked pasta to the sauce. Toss gently over low heat to coat.Finish with lemon zest and a squeeze of lemon juice for brightness.
- Taste and adjust: Add more salt, pepper, or pasta water to get that silky, glossy texture.
- Portion: Divide into 4–5 meal prep containers. Let cool uncovered for 10 minutes before sealing.
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