Creamy Pasta Bake That Secretly Doubles as a High Protein Dinner Recipe – Cozy, Satisfying, and Simple

This creamy pasta bake tastes like pure comfort food but packs in real, steady energy thanks to smart, high-protein swaps. It’s the kind of weeknight dinner that makes everyone happy—cheesy top, velvety sauce, and a golden crust. You won’t need fancy ingredients, and it’s easy to prep ahead.

The best part? It’s secretly balanced, nourishing, and filling, without feeling “healthy.” Leftovers reheat like a dream, so you’re set for lunch tomorrow too.

What Makes This Recipe So Good

• High protein without the fuss: Greek yogurt, cottage cheese, and lean chicken or turkey bump up protein quietly, with no chalky texture or weird flavors.
• Ultra creamy, not heavy: Blending cottage cheese into the sauce gives that luxurious texture while keeping it light.
• Family-friendly: Comforting, cheesy, and familiar—no need to “sell” this as healthy.
• Customizable: Swap the pasta, veggies, or protein to match what you have on hand.
• Great for meal prep: Holds up well in the fridge and freezer, and reheats beautifully.

Ingredients

• 10 ounces short pasta (penne, rigatoni, or fusilli; high-protein or chickpea pasta if you like)
• 1 tablespoon olive oil
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 10 ounces baby spinach (or 4 cups chopped kale)
• 12 ounces cooked chicken breast or turkey (shredded or diced; rotisserie works)
• 1 cup low-sodium chicken broth
• 1 cup 2% cottage cheese
• 1/2 cup plain 2% Greek yogurt
• 1/2 cup part-skim ricotta (optional for extra richness)
• 1 cup marinara sauce or crushed tomatoes
• 1 cup shredded part-skim mozzarella
• 1/3 cup grated Parmesan or Pecorino Romano
• 1 teaspoon Italian seasoning
• 1/2 teaspoon smoked paprika (optional)
• 1/2 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• Fresh basil or parsley, chopped, for garnish

How to Make It

1. Boil the pasta: Bring a large pot of salted water to a boil. Cook pasta 2 minutes less than package directions (it will finish in the oven).

   Drain and set aside.

2. Preheat the oven: Set to 375°F (190°C). Lightly grease a 9×13-inch baking dish or similar casserole.
3. Sauté aromatics: Heat olive oil in a large skillet over medium. Add onion and a pinch of salt; cook 4–5 minutes until soft.

   Stir in garlic for 30 seconds until fragrant.

4. Wilt the greens: Add spinach (in batches if needed). Cook until wilted and most moisture evaporates. Season with pepper.

   Turn off heat.

5. Blend the creamy base: In a blender, combine cottage cheese, Greek yogurt, ricotta (if using), chicken broth, marinara, Italian seasoning, smoked paprika, and a pinch of salt and pepper. Blend until completely smooth and creamy.
6. Combine the mix: In a large bowl, add pasta, shredded chicken or turkey, sautéed spinach mixture, half the mozzarella, and half the Parmesan. Pour in the blended sauce and toss until everything is coated.
7. Assemble the bake: Transfer the mixture to the baking dish.

   Top with remaining mozzarella and Parmesan. Sprinkle red pepper flakes if you like a little heat.

8. Bake: Cover with foil and bake 15 minutes. Remove foil and bake another 10–12 minutes, until bubbly with lightly golden spots on top.
9. Rest and serve: Let it rest 5–10 minutes so it sets and slices cleanly.

   Garnish with fresh basil or parsley. Taste and finish with salt and pepper if needed.

Storage Instructions

• Fridge: Store in an airtight container for 3–4 days. Reheat covered in the oven at 325°F until warmed through, or microwave in short bursts.
• Freezer: Cool completely, then wrap tightly or portion into freezer-safe containers.

  Freeze up to 2 months. Thaw overnight in the fridge before reheating.

• Make-ahead: Assemble up to the point of baking, cover, and refrigerate up to 24 hours. Add 5–10 extra minutes to bake time if going in cold.

Why This is Good for You

• Protein that keeps you full: Lean poultry, cottage cheese, and Greek yogurt offer a solid protein boost without heavy cream or butter.
• Better carbs, better balance: Using high-protein or legume-based pasta helps stabilize energy and supports satiety.
• Hidden veggies: Spinach melts into the sauce, adding iron, folate, and fiber without taking over the flavor.
• Smarter fats: Part-skim cheeses and olive oil keep the richness but cut excess saturated fat.

Common Mistakes to Avoid

• Overcooking the pasta: It will continue cooking in the oven, so leave it a little firmer than you’d normally eat.
• Skipping the blend: Blending the dairy with broth and tomatoes is what makes the sauce silky.

  Don’t just stir it in chunky.

• Too much liquid: If your marinara is very thin, reduce the broth slightly to avoid a watery bake.
• Under-seasoning: Taste the sauce before baking. Add salt, pepper, and a pinch more Italian seasoning if it tastes flat.
• Not letting it rest: A short rest helps it set, making slices cleaner and flavor more cohesive.

Variations You Can Try

• Veggie-forward: Swap chicken for white beans or chickpeas. Add mushrooms, zucchini, or roasted peppers.
• Spicy: Use hot Italian turkey sausage instead of chicken and add extra red pepper flakes.
• Pesto swirl: Stir 2–3 tablespoons basil pesto into the sauce for herby richness.
• Alfredo-style: Skip tomatoes and use all broth; add a squeeze of lemon and extra Parmesan for a lighter “white” bake.
• Gluten-free: Choose gluten-free or chickpea pasta and ensure your broth and marinara are gluten-free.
• Extra cheesy top: Mix mozzarella with a little provolone for stretch and color.

FAQ

Can I make this without meat?

Yes.

Use white beans, chickpeas, or crumbled tofu in place of chicken. Keep the rest the same, and you’ll still get excellent protein and a creamy texture.

What pasta shape works best?

Short, ridged shapes like penne, rigatoni, or rotini hold sauce well. Avoid very small shapes that can dry out, and avoid long noodles that tangle.

Can I use ricotta only and skip the cottage cheese?

You can, but cottage cheese adds more protein and blends ultra smooth.

If you skip it, use a bit less broth so the sauce isn’t too loose.

How do I keep the top from drying out?

Bake covered for the first part, then uncover to brown. If the top looks dry, drizzle a teaspoon of olive oil or add a little extra mozzarella before the final minutes.

Is it okay to use frozen spinach?

Absolutely. Thaw and squeeze out excess water first.

Add it at the same step as wilted spinach to keep the sauce from getting watery.

Can I assemble and freeze before baking?

Yes. Assemble in a freezer-safe dish, wrap well, and freeze. Thaw in the fridge overnight, then bake as directed, adding extra time as needed.

How can I boost protein even more?

Use high-protein pasta, add an extra cup of chicken or beans, and sprinkle a bit more Parmesan.

You can also stir in a scoop of unflavored collagen or whey isolate into the blended sauce if you like.

Wrapping Up

This creamy pasta bake tastes indulgent but quietly delivers a serious protein punch. It’s simple to make, flexible with what you have, and reliable for weeknights or meal prep. Keep the pasta slightly underdone, blend the sauce, and let it rest—those small steps make it restaurant-good.

Serve with a crisp salad or roasted veggies, and enjoy a cozy dinner that actually keeps you full.