Chrystiana Lynn | Source | Certified Nutritionist at Eden

High-Protein Chicken Pasta Bake (6-8 Servings)
Ingredients:
• 1.5 lbs (680g) chicken breast (shredded after cooking)-
• 1 cup bone broth (for cooking the chicken)
• 32 oz (907g) Rao’s Tomato Basil Pasta Sauce (or sauce of choice)
• 1 cup (226g) non-fat cottage cheese
• 1 box (14 oz, 392g) protein pasta (chickpea or red lentils pasta)
• ¼ cup (28g) Parmesan cheese (for topping)
• Seasonings of choice (garlic powder, onion powder, Italian seasoning, salt, and pepper recommended)
⸻
Cooking Instructions:
Step 1: Cook the Chicken
Place chicken breast in a slow cooker with 1 cup bone broth and season as desired. Salt, pepper, garlic and onion powder are my goto for a pretty basic base
…
Cook on low for 6-8 hours or high for 3-4 hours, until the chicken is tender and easily shreddable.
Once cooked, shred the chicken with two forks.
I like to cook 4lbs of chicken at a time and reserve the other half for another meal!
Step 2: Make the Sauce
Add shredded chicken back into the slow cooker.
Pour in 32 oz pasta sauce and stir.
Add 1 cup non-fat cottage cheese and mix well.
Cook on high for 30 minutes, allowing flavors to meld.
Step 3: Cook the Pasta
While the sauce is finishing, boil a large pot of water.
Cook the protein pasta according to package instructions.
Drain and add pasta directly into the sauce, stirring until well combined.
Step 4: Finish & Serve
Top with ¼ cup Parmesan cheese before serving.
Enjoy immediately, or portion into containers for meal prep.
⸻
Macros Per Serving:
For 6 Servings:
• Calories: 581 kcal
• Protein: 55.2g
• Fat: 17.1g
• Carbs: 53.4g
For 8 Servings:
• Calories: 436 kcal
• Protein: 41.4g
• Fat: 12.8g
• Carbs: 40.1g

Ingredients:
• 2 whole eggs
• 2 egg whites
• ¼ cup cottage cheese (low fat)
• ½ cup fresh spinach, chopped
• ¼ cup cherry tomatoes, halved
• 1 tsp olive oil or butter
• 1 slice sourdough bread
• ¼ avocado, mashed
• 2 slices turkey bacon (look for minimal ingredients, low fat, no nitrates, at least 6g protein per 2 slices, low sodium, and than less than 1g added sugar)
• Salt and pepper to taste
• Optional: red pepper flakes - I used some Slap your Mama seasoning. I like the kick!
Instructions:
Cook the turkey bacon – Heat a skillet over medium heat. Cook turkey bacon for 3-4 minutes per side until crispy. Remove from the pan and set aside.
Sauté the spinach and tomatoes – In the same pan, add avocado spray. Sauté the spinach and tomatoes for 1-2 minutes until softened.
Scramble the eggs – In a bowl, whisk together the eggs, egg whites, salt, and pepper. Pour into the pan with spinach and tomatoes, stirring gently as they cook.
Add the cottage cheese – When the eggs begin to set, fold in the cottage cheese. Continue stirring until the eggs are fully cooked and creamy.
Prepare the toast – Toast the sourdough bread.
Assemble and serve – Plate. Devour immediately.
Calories: ~ 478
Protein: ~43
Carbs: ~31.5
Fat: ~18g
Fiber: ~4g
If you need lower carbs- omit the bread.
Calories: ~358
Protein: ~38g
Carbs: ~8g
Fat: ~17.5g
If you need lower fat- omit the avocado and use one whole egg.
Calories: ~377
Protein: ~39g
Carbs: ~28g
Fat: ~8g
Tip: add 1/2 cup mixed berries to up fiber content.
I needed all the food this morning, so I kept it original. My daily goals are a minimum of 150g protein 30g fiber, while staying in a small calorie deficit for fat loss and maintaining muscle mass.