Supergreen high-protein pasta with cavolo nero, cottage cheese, and chicken. A creamy 30-minute main with balanced portions and practical weeknight prep.
Prep time
10 min
Cook time
20 min
Total time
30 min
Servings
3
Chef's Tips
Blanch cavolo nero briefly to keep color vibrant and texture tender.
Blend sauce with a little hot water for a smoother finish.
Add lemon at the end to brighten the dairy-rich sauce.
Tools Used
Blender(opens in a new tab)Large Pot(opens in a new tab)Colander(opens in a new tab)Large Skillet(opens in a new tab)Tongs
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Ingredients
Ingredients
Servings
3 servings1×
Scale
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Pasta And Protein
Supergreen Sauce
Instructions
Blanch and Blend
- 1
Bring a large pot of salted water to a boil.
- 2
Add cavolo nero and garlic, then blanch for 2 minutes.
- 3
Lift out cavolo nero and garlic with a slotted spoon.
- 4
Add blanched greens, garlic, cottage cheese, cream cheese, parmesan, lemon zest, black pepper, and 120 ml (0.5 cup) hot water to a blender.
- 5
Blend until smooth.
Cook Pasta and Finish
- 1
Bring the same pot back to a boil and cook fusilli until al dente.
- 2
Reserve 300 ml (1.25 cups) pasta water, then drain.
- 3
Warm green sauce in a large skillet over medium-low heat.
- 4
Add pasta and shredded chicken, then toss to coat.
- 5
Add pasta water in splashes until glossy and evenly coated.
- 6
Finish with lemon juice, extra parmesan, and optional chili flakes.
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Everything you want to know about this recipe.
Supergreen High-Protein Pasta
Supergreen High-Protein Pasta
Supergreen high-protein pasta is built for quick weeknight cooking without sacrificing texture or nutrition. Cavolo nero and garlic create a vivid green base, while cottage cheese and a small amount of cream cheese provide creaminess and protein support. Shredded chicken completes the bowl as a full main meal.
This rewrite keeps the original creamy green identity while aligning portioning and ingredient structure to balanced-plate guidance. The result is satisfying, protein-forward, and still practical in 30 minutes.
Flavor Profile
Flavor Profile
The sauce is savory and slightly tangy, with earthy depth from cavolo nero and a bright finish from lemon. Cottage cheese softens the bitterness of greens and creates a clean creamy mouthfeel.
Garlic and parmesan round out the profile. Optional chili flakes add gentle heat that works well against the dairy and lemon.
Ingredient Highlights
Ingredient Highlights
Cavolo nero gives color, fiber, and a more robust flavor than baby spinach. Blanching it briefly keeps bitterness controlled and helps it blend smooth.
Cottage cheese carries most of the creaminess with lower saturated fat than cream-heavy sauces. Chicken breast contributes the main protein load so each serving stays in a practical high-protein range.
How It Comes Together
How It Comes Together
Blanch cavolo nero and garlic, then blend with dairy, parmesan, lemon zest, and seasoning to create the sauce. Cook pasta in the same pot and reserve enough pasta water before draining.
Warm sauce gently, add pasta and shredded chicken, then toss with pasta water until glossy. Finish with lemon juice and extra parmesan just before serving.
Chef's Tips
Chef's Tips
Blend while ingredients are warm for the smoothest texture. If sauce looks too thick, add hot water before blending rather than extra oil.
Keep heat moderate when finishing. Overheating can dull green color and tighten the sauce.
Easy Swaps
Easy Swaps
Use kale or spinach if cavolo nero is unavailable. Turkey breast works in place of chicken, and chickpea pasta can raise fiber and protein further.
For a vegetarian bowl, replace chicken with edamame or chickpeas and increase lemon slightly for brightness.
Low-Cholesterol Notes
Low-Cholesterol Notes
To reduce cholesterol, lower parmesan and use more cottage cheese with a little extra lemon zest. You can also replace part of the chicken with beans.
Add more greens or peas to increase plate volume while keeping fat density lower.
Make-Ahead and Meal Prep
Make-Ahead and Meal Prep
Blend the green sauce up to two days ahead and refrigerate. Cook pasta and warm chicken fresh for the best final texture.
Leftovers reheat well over low heat with a splash of water. Stir frequently to keep the sauce smooth.
Budget Tips
Budget Tips
Buy cavolo nero or kale in larger bags and freeze portions for future sauces. Cottage cheese is usually lower cost per protein gram than many hard cheeses.
Use leftover roast chicken to reduce prep time and cost.
Serving & Goal Fit
Serving & Goal Fit
One serving is about 1 bowl (roughly 470 g), with pasta, chicken, and green sauce as a complete high-protein main. On training days, keep portion as written or add one piece of fruit if extra carbs are needed. On rest days, reduce pasta slightly and add more greens.
Protein swaps: shrimp (120 to 150 g per serving) or tofu (150 to 180 g per serving) both work in the same sauce base. Local grocery vegetable additions include broccoli, green beans, spinach, peas, mushrooms, onions, courgette, frozen mixed veg, and tenderstem broccoli.
Nutrition Facts
Nutrition Facts
Serving Size: 1 bowl (about 470 g)
Calories 62031%
% Reference Intake*
Total Fat 18g26%
Saturated Fat 7g35%
Trans Fat 0g
Cholesterol 90mg
Sodium 610mg
Total Carbohydrates 53g20%
Dietary Fiber 7g
Sugars 6g7%
Protein 55g110%
* Reference intakes are based on an average adult's 8,400 kJ / 2,000 kcal diet. Your needs may be higher or lower.
FAQs
Can I make this vegetarian?
Yes. Replace chicken with edamame or chickpeas and adjust seasoning at the end.
How do I loosen a thick sauce?
Add hot pasta water a little at a time while tossing until the sauce coats smoothly.
Community Reviews
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Share your experience and help others.
Omar
· 19 Oct 2025Gym-friendly, quick, and gourmet.
Kay
· 18 Oct 2025Added edamame and peas and it turned out really well.
Jadie Bateman
· 17 Oct 2025Can I use regular kale? Wondering if it changes the flavor much.
Jack Totman
· 16 Oct 2025Swap for chickpea pasta, less calories and more protein. Works great.
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