A lighter, protein-rich twist on creamy comfort food.
There’s something so satisfying about a bowl of creamy pasta that comforting richness, the twirl of noodles, the cozy vibe. But as a nutrition coach, I also love when a recipe feels indulgent while keeping things light and nourishing.
This creamy zucchini and chicken pasta is the perfect balance between comfort and wellness. Instead of heavy cream, we use zucchini blended with cottage cheese to create a velvety cottage cheese sauce pasta that’s rich, protein-packed, and full of flavor.
This is one of my favorite examples of how simple swaps can make a big difference. Cottage cheese gives you that dreamy creaminess, extra protein, and a lighter texture than cream or butter-heavy sauces. Plus, it’s a delicious way to sneak in more veggies.
Ingredients and Substitutions
- 250 g pasta (9 oz) – penne, rigatoni, or fettuccine. Sub: Use wholegrain or lentil pasta for extra fiber and protein.
- 2 medium zucchinis (300 g / 10.5 oz), cubed. Sub: Yellow squash or spinach also work well here.
- 1 small onion (70 g / 2.5 oz), chopped. Substitute shallots for a milder flavor.
- 2 garlic cloves, minced.
- 2 chicken breasts (400 g / 14 oz), diced. Swap for leftover rotisserie chicken or tofu for vegetarian option.
- 1 cup cottage cheese (240 g / 8 oz). Any type works, low-fat, full-fat, or whipped.
- ½ cup grated Parmesan (≈50 g / 1.8 oz) (optional). Adds richness; omit or use nutritional yeast for dairy-free.
- 2–3 tbsp olive oil or butter (30–45 ml / 1–1.5 oz). Butter adds depth, olive oil keeps it lighter.
- ½ tsp dried thyme or sage. Or use Italian seasoning.
- Pinch of nutmeg (optional).
- Salt & black pepper.
- Fresh parsley or basil, chopped.
Step-by-Step Method
1. Cook the pasta
Bring a large pot of salted water to a boil and cook the pasta until al dente. Reserve ½ cup of pasta cooking water, then drain.
Coach’s Tip: Wholegrain pasta helps steady blood sugar and adds fiber for longer-lasting fullness.
2. Cook the chicken
Heat olive oil or butter in a large skillet over medium heat. Season diced chicken with salt and pepper. Cook 5–7 minutes until golden and cooked through. Remove and set aside.
Coach’s Tip: Cook an extra chicken breast while you’re at it — it’s perfect for salads or wraps later in the week.
3. Sauté the veggies
In the same skillet, add a bit more oil if needed. Sauté zucchini for 4–5 minutes until softened and golden. Add onion and garlic and cook another 3–4 minutes until fragrant.
Coach’s Tip: Lightly browning the zucchini deepens the flavor and creates a more savory base for your cottage cheese Alfredo pasta sauce
4. Blend the sauce
Transfer the zucchini, onion, and garlic to a blender. Add cottage cheese, thyme, nutmeg (if using), and a splash of pasta water. Blend until smooth and creamy.
Coach’s Tip: Cottage cheese blends best when slightly warm, it melts into a silky, creamy texture without needing cream.
5. Combine and toss
Pour the blended sauce back into the skillet. Add cooked chicken and pasta, tossing to coat evenly. Stir in Parmesan (if using) and adjust consistency with a splash more pasta water.
Coach’s Tip: Taste before adding salt, Parmesan is naturally salty.
6. Serve and garnish
Top with fresh herbs and cracked pepper. Add a squeeze of lemon juice for brightness, it transforms this into a creamy lemon zucchini pasta that tastes like sunshine in a bowl.
Tips & Variations
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Boost the veggies: Add spinach, peas, or mushrooms for extra color and nutrients.
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Make it spicy: Stir in red pepper flakes or smoked paprika for a subtle kick.
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Turn it into a bake: Transfer to an oven dish, top with cheese, and bake 15 minutes for a baked cottage cheese pasta.
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Meal prep tip: The sauce reheats beautifully, it thickens slightly but stays creamy.
FAQs
Can I use cream cheese instead of cottage cheese?
Yes, but cottage cheese wins the cottage cheese vs cream cheese comparison for higher protein and a lighter result.
Can I make it vegetarian?
Absolutely! Replace chicken with tofu, lentils, or chickpeas for a meat-free version.
Can I freeze the sauce?
Yes, blend and freeze in portions. Thaw and reheat gently, whisking in a splash of milk.
Storage, Reheating & Serving
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Storage: Store in an airtight container for up to 3 days.
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Reheating: Warm on the stove with a splash of water or milk to revive the creamy texture.
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Serving: Pair with a crisp green salad or roasted vegetables for a complete, balanced meal.
Some Useful products I have found for this recipe:
This Stainless Steel pan from Le Creuset is super sturdy and allows cooking with non harmful coatings.
Creamy Zucchini and Chicken Pasta
This Creamy Zucchini and Chicken Pasta is a lighter twist on traditional creamy pasta. Made with sautéed zucchini, cottage cheese, garlic, onion, and lean chicken breast, it delivers a velvety protein-rich sauce that feels indulgent without the heaviness of cream. Balanced, wholesome, and family-friendly, this dish is perfect for weeknight dinners, meal prep, or festive gatherings.
Ingredients
- 250 g pasta (9 oz, penne, rigatoni, or fettuccine) – base of the dish
- 2 medium zucchinis (courgettes), cubed (≈300 g / 10.5 oz) – forms the creamy sauce
- 1 small onion, chopped (≈70 g / 2.5 oz) – adds sweetness and depth
- 2 garlic cloves, minced – essential flavor base
- 2 chicken breasts, diced (≈400 g / 14 oz) – lean protein source
- 1 cup cottage cheese (240 g / 8 oz) – makes the sauce creamy and protein-packed
- ½ cup grated Parmesan cheese (50 g / 1.8 oz, optional) – for richness and nuttiness
- 2–3 tbsp olive oil or butter (30–45 ml / 1–1.5 oz) – cooking fat and flavor
- ½ tsp dried thyme or sage – herby seasoning
- Pinch of nutmeg (optional) – subtle warmth for creaminess
- Salt and black pepper, to taste – seasoning
- Fresh parsley or basil, chopped – garnish for freshness
Instructions
- Cook Pasta – Boil pasta in salted water until al dente. Reserve ½ cup cooking water, then drain.
- Cook Chicken – Heat oil/butter in a skillet. Season chicken, cook 5–7 mins until golden and done. Set aside.
- Sauté Veggies – In the same skillet, cook zucchini 4–5 mins. Add onion and garlic, sauté 3–4 mins.
- Blend Sauce – Blend zucchini, onion, garlic, cottage cheese, thyme, nutmeg + splash of pasta water until creamy.
- Combine – Return sauce to skillet. Add chicken and pasta, toss to coat. Stir in Parmesan if using
- Serve – Garnish with parsley or basil, plus extra Parmesan. Serve warm.
Notes
- Cut zucchini evenly so it cooks at the same rate.
- Don’t skip the pasta water — it helps create a silky sauce.
- Use whole-wheat or chickpea pasta for extra fiber and protein.
- Cook chicken in batches to avoid steaming instead of browning.
- Blend sauce until fully smooth for the creamiest texture.
- Add Parmesan gradually so it melts evenly.
- Season generously at each step for layered flavor.
- Garnish with fresh herbs for color and freshness.
Nutrition Information:
Yield: 3Amount Per Serving: Calories: 490Trans Fat: 15gCarbohydrates: 34gFiber: 5gSugar: 6gProtein: 36g
This creamy zucchini pasta is everything I love about balanced eating; nourishing, full of flavor, and genuinely satisfying. With a few smart swaps, you can enjoy that cozy “pasta night” feeling any day of the week, no food guilt required.
If you make this zucchini and chicken pasta, tag me on Instagram, I’d love to see your take! Leave a comment below sharing your favorite way to use cottage cheese in pasta sauce.
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