High Protein Creamy Pasta with White Sauce

Indulge in the perfect balance of comfort and nutrition with this High Protein Creamy Pasta with White Sauce. This wholesome recipe combines tender whole wheat penne pasta, succulent bite-sized chicken breast, and a velvety white sauce made with low-fat milk and Parmesan cheese. Packed with protein and nutrient-rich additions like spinach and peas, this dish offers guilt-free indulgence while delivering a creamy, satisfying flavor. The use of cornstarch ensures a lighter, yet luscious sauce that clings beautifully to every bite of pasta. Ready in just 40 minutes, this quick and easy dinner is perfect for busy weeknights and serves up to four. Elevate your pasta night with this protein-packed delight that’s as nourishing as it is delicious! Perfect for those seeking a hearty yet healthy meal option.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 300 grams Whole wheat penne pasta
• 400 grams Chicken breast, boneless and skinless
• 2 tablespoons Olive oil
• 3 cloves Garlic cloves, minced
• 500 milliliters Low-fat milk
• 2 tablespoons Cornstarch
• 50 grams Parmesan cheese, grated
• 100 grams Frozen peas
• 100 grams Fresh spinach leaves
• 1 teaspoon Black pepper
• 1 teaspoon Salt
• 1 teaspoon Dried oregano

Directions

Step 1

Bring a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to the package instructions until al dente. Drain and set aside.

Step 2

While the pasta is cooking, cut the chicken breast into bite-sized pieces.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook for 5-7 minutes until golden brown and cooked through. Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for about 1 minute until fragrant.

Step 5

In a small bowl, whisk the cornstarch with a little bit of the cold milk to form a smooth paste.

Step 6

Pour the rest of the milk into the skillet with the garlic and bring to a gentle boil, stirring continuously.

Step 7

Stir in the cornstarch mixture and continue to stir until the sauce thickens, about 2-3 minutes.

Step 8

Lower the heat to a simmer and add the grated Parmesan cheese. Stir until the cheese has melted and the sauce is creamy.

Step 9

Add the cooked chicken, frozen peas, and spinach leaves to the sauce, and stir well to combine. Cook for another 2 minutes until the peas are tender and the spinach is wilted.

Step 10

Season the sauce with black pepper, salt, and dried oregano. Adjust the seasonings according to your taste.

Step 11

Add the cooked pasta to the sauce and toss to combine, making sure the pasta is evenly coated with the creamy sauce.

Step 12

Serve the high protein creamy pasta hot, garnished with additional Parmesan cheese, if desired.

Nutrition Facts

Serving size	(1512.0g)

Amount per serving	% Daily Value*
Calories	2620.1

Total Fat 74.0g	0%
Saturated Fat 24.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 430mg	0%
Sodium 3845.7mg	0%
Total Carbohydrate 274.9g	0%
Dietary Fiber 30.1g	0%
Total Sugars 39.6g
Protein 207.5g	0%

Vitamin D 262IU	0%
Calcium 1489.1mg	0%
Iron 18.8mg	0%
Potassium 3185.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.7%

Protein: 32.0%

Carbs: 42.4%