Cooking with Kimmi | Resolution: "I want real meals that still hit my protein."
This one is proper dinner energy. Not snacky. Not dessert. Not prep squares. A full, satisfying, comfort-style meal that still supports your goals — and tastes like something you'd actually crave.
Because you shouldn't have to choose between eating food you love and hitting your protein targets.
Creamy Garlic Chicken Pasta Ingredients (2 serves)
- 150g wholemeal pasta
- 250g chicken breast, diced
- 1 tsp olive oil
- 2 cloves garlic, minced
- ¾ cup light cream cheese (or blended cottage cheese)
- ½ cup milk of choice
- ¼ cup grated parmesan
- 1 scoop unflavoured protein powder
- Salt & pepper
- Optional: Spinach, broccoli, or cherry tomatoes
How to Make High-Protein Garlic Chicken Pasta
- Cook pasta according to packet directions. Reserve ¼ cup pasta water before draining
- Heat olive oil in a pan, cook chicken until golden and cooked through
- Add garlic and cook for 30 seconds until fragrant
- Stir in cream cheese and milk, simmer gently over low heat
- Add protein powder slowly, whisking continuously so the sauce stays smooth
- Add parmesan and a splash of pasta water to loosen the sauce to your preferred consistency
- Toss through pasta and optional greens until well coated
- Serve immediately
Done in 20 minutes. Dinner that feels indulgent, fuels your goals, and stops you reaching for the takeaway menu.
Macros Per Serve (approximate)
- Protein: 45-50g
- Carbs: Moderate (lower with a lentil or chickpea pasta)
- Fats: Balanced
- Calories: ~500-550
Exact macros vary based on protein powder brand, cream cheese fat content, and pasta choice.
Why This High-Protein Pasta Works for February
✔ Feels like real food — Creamy, comforting, and genuinely satisfying
✔ 45-50g protein per serve — Matches a protein powder shake without the effort
✔ Family friendly — No one needs to know it's a "healthy" meal
✔ Stops takeaway temptation — Ready in 20 minutes, cheaper than delivery
✔ Flexible ingredients — Works with what you already have in the fridge
The Secret Ingredient: Unflavoured Protein Powder in Pasta Sauce
Adding protein powder to pasta sauce sounds unusual — but it's one of the smartest ways to hit your protein targets without extra effort.
How it works:
Unflavoured protein powder dissolves into cream-based sauces when whisked in slowly. The result is a thicker, creamier sauce with significantly more protein — and zero taste difference.
Key tips for using protein powder in savoury cooking:
- Always use unflavoured protein powder — vanilla or chocolate will ruin the dish
- Add it slowly and whisk continuously to prevent clumping
- Simmer gently — high heat can cause protein powder to seize or become grainy
- A splash of pasta water helps bind the sauce and keeps it silky smooth
Shop unflavoured protein powder from trusted NZ brands — the versatile pantry staple for savoury and sweet high-protein cooking.
