Creamy Protein Pasta Bowl: 30g Protein in 15 Mins (Print Version)
Quick protein pasta bowl with 30g protein. Enjoy a creamy, satisfying meal ready in just 15 minutes. Perfect for busy weeknights or post-workout fuel.
# Recipe Info:
Prep Time: 5 Minutes minutes
Cook Time: 10 Minutes minutes
Total Time: 15 minutes
Servings: 2 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Speedy Base
01 -
4 oz quick-cook penne pasta
→ Velvety Protein Power
02 -
8 oz boneless, skinless chicken breast, cut into 1/2-inch pieces
03 -
1/4 cup light cream cheese
04 -
1/4 cup milk (2% or whole)
05 -
1/4 cup grated Parmesan cheese
→ Aromatic & Fresh Boosters
06 -
1 tbsp olive oil
07 -
2 cloves garlic, minced
08 -
1/2 tsp onion powder
09 -
1/4 tsp red pepper flakes (optional)
10 -
1/2 cup fresh spinach
11 -
1/4 cup cherry tomatoes, halved
12 -
1/4 cup chicken broth (or reserved pasta water)
13 -
Salt and black pepper to taste
→ Finishing Touch
14 -
2 tbsp fresh parsley, chopped
# Instructions:
01 -
Bring a medium pot of salted water to a boil. Add 4 oz quick-cook penne pasta and cook according to package directions until al dente. Reserve 1/4 cup pasta water before draining, if not using chicken broth. This is the speedy base for your Creamy Protein Pasta Bowl - 30g Protein in 15 Mins.
02 -
While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 8 oz boneless, skinless chicken breast pieces, season with salt and black pepper. Cook for 4-5 minutes, stirring occasionally, until browned and cooked through.
03 -
Reduce heat to medium. Add 2 cloves minced garlic, 1/2 tsp onion powder, and 1/4 tsp red pepper flakes (optional) to the skillet with the chicken. Sauté for 1 minute until fragrant, being careful not to burn the garlic.
04 -
Stir in 1/4 cup light cream cheese, 1/4 cup milk, 1/4 cup grated Parmesan cheese, and 1/4 cup chicken broth (or reserved pasta water). Whisk until the sauce is smooth and creamy, ensuring no lumps remain for your Creamy Protein Pasta Bowl - 30g Protein in 15 Mins.
05 -
Add the drained quick-cook penne pasta, 1/2 cup fresh spinach, and 1/4 cup halved cherry tomatoes to the skillet. Toss gently to coat everything in the creamy sauce and allow the spinach to wilt, about 1-2 minutes. This quick addition helps create a truly satisfying Creamy Protein Pasta Bowl - 30g Protein in 15 Mins.
06 -
Taste and adjust salt and black pepper as needed. Stir in 2 tbsp fresh chopped parsley. Serve immediately for the best Creamy Protein Pasta Bowl - 30g Protein in 15 Mins experience.
# Notes:
01 -
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.
02 -
Feel free to customize your bowl with other quick-cooking vegetables like frozen peas, chopped bell peppers, or steamed broccoli florets for added nutrients and color.
03 -
For an extra protein boost, consider adding a scoop of unflavored protein powder to the sauce along with the milk, whisking well to combine.
04 -
Adjust the spice level by increasing or decreasing the 1/4 tsp red pepper flakes. For a milder dish, omit them entirely.
# Tools You'll Need:
01 -
Large pot
02 -
Large skillet
03 -
Measuring cups
04 -
Measuring spoons
05 -
Knife
06 -
Cutting board
# Nutrition Facts (Per Serving):
Calories: 515 kcal
Total Fat: 20 g
Total Carbohydrate: 44 g
Protein: 40 g