Low-Fat Butter Chicken Pasta (485 Calories, 42g Protein, 8g Fat)
This creamy butter chicken pasta clocks in at 485 calories per serving with a striking 42 grams of protein, only 8 grams of fat, and 55 grams of complex carbs. It is aimed at anyone who wants restaurant-style creamy pasta without the calorie hit; think busy parents, macro trackers, and people who love pasta but avoid it for fear of overshooting the calorie budget. Serve for a family weeknight dinner, a post-workout meal that hits both protein and carbs, or a friends-over pasta night. Ready in 30 minutes with just a pan and a blender.
What Makes This Recipe Work
The magic is in the blender-based sauce. Cottage cheese, blended smooth until silky, is the secret to a creamy texture that reads exactly like heavy cream but delivers 12 grams of protein per half cup instead of 2 grams. Blend it with a splash of milk, garlic, tomato paste, paprika, and a small pat of butter (just 1 tablespoon for the whole pan) to make a sauce with rich mouthfeel and none of the fat load. Meanwhile, chicken breast is diced small and pan-seared over medium-high heat, around 400 F, in a nonstick skillet with just a spray of oil until a light crust forms, about 6 minutes total. Whole-wheat or high-protein pasta cooks to al dente, drained with a cup of pasta water reserved. Combine everything with a splash of pasta water to loosen the sauce and let the starch bind everything together.
How To Make Extra Creamy Butter Chicken Pasta?
The blended cottage cheese sauce is the trick to creamy without heavy cream. When you taste it, you will not believe the low-calorie count. All you need is seasoning, chicken, vegetables, and pasta. Fry the chicken, blend the sauce, mix with boiled pasta, and finish with fresh herbs. Any home cook can pull this off.
Butter Chicken Pasta Recipe
Ingredients
- 8 oz. pasta
Ingredients for chicken marinade
- 3 1/2 oz. low-fat Greek yogurt
- 21 oz. chicken breast
- 3 garlic cloves
- 2 1/2 tbsp. ginger
Spices – Adjust the measurement to your taste
- Smoked paprika to taste
- Garam masala to taste
- Turmeric powder to taste
- Salt and pepper to taste
Ingredients for Butter Sauce
- 1 1/2 tbsp. light butter
- 1 tbsp. cashew butter
- 3 tbsp. tomato paste
- 1/2 onion
- 1 1/2 oz. low-fat Greek yogurt
- Smoked paprika to taste
- Turmeric powder to taste
- Garam masala to taste
- Salt and pepper to taste
Instructions
- To start marinating, cut the chicken breasts into small cubes and place them in a large bowl. Add turmeric, salt, pepper, garam masala, and smoked paprika. Grate the ginger and garlic, then add them to the bowl. Finally, add low-fat Greek yogurt and mix all the ingredients well. Put it in the fridge and let it rest for 15 minutes.
- Preheat a non-stick pan. Spray some oil and add the marinated chicken breasts. Fry the chicken on high heat, then set the crispy chicken aside. Meanwhile, boil the pasta.
- Wash and clean the pan in which you fried the chicken, then put it back on the stove. Add light butter and melt it. Add the roughly chopped onions, fry them a little, and then add cashew butter. Next, add all the spices, diced tomatoes, and Greek yogurt. Mix well and let it boil. Take the mixture into a blender and blend for 1 minute. Then pour it back into the pan.
- Pour 2 ladles of pasta water, fried chicken, and boiled pasta over the sauce. Cook for 5 minutes on low heat, stirring occasionally. Optionally, garnish with some light cream and chopped fresh parsley.
Bon Appétit!
Video
Notes
- After mixing all the ingredients for the chicken marinade, they will take on a deep orange color. If the chicken still looks light, add some more seasoning.
- Don’t forget to set aside 2 ladles of pasta water close to the pasta cooking.
Nutrition
Ingredient Notes
Chicken breast is essential for hitting the 42 grams of protein at 8 grams of fat; chicken thighs will push fat up to 15 grams per serving. Cottage cheese is the workhorse; 2 percent milkfat blends the smoothest, and full-fat is fine but adds 4 grams of fat per serving. Skim milk or unsweetened almond milk keeps the calorie count down. Whole-wheat penne or rigatoni adds fiber; high-protein pasta (from Barilla or Banza) pushes protein to 50 grams per serving. Fresh garam masala, smoked paprika, and turmeric give the butter chicken flavor without needing heavy cream or ghee. Fresh cilantro on top is essential; if you dislike cilantro, use flat-leaf parsley.
Tips and Variations
For meal prep, cook a double batch and portion into 4 containers for lunches all week. The sauce holds up beautifully. For a low-sodium adjustment, use no-salt-added tomato paste, low-sodium cottage cheese, and skip added salt; season with lemon and extra spice instead. Push protein to 55 grams by using high-protein pasta and adding an extra 2 ounces of chicken per serving. For a vegetarian swap, replace chicken with pan-seared paneer cubes (adds 8 grams protein per 3 ounces) or crumbled extra-firm tofu; the flavor holds. For a vegan version, use silken tofu blended in place of cottage cheese and skip the butter for a vegan butter alternative. Add fresh spinach in the last minute of cooking for 4 grams of extra fiber and iron. Serve with a squeeze of lemon and fresh cilantro on top.
Storage and Meal Prep
Refrigerate in an airtight container for up to 4 days. Reheat with a splash of milk or pasta water to bring the sauce back to creamy. Does not freeze well; the cottage cheese sauce separates on thaw. Pack meal-prep containers with a side of steamed broccoli or a green salad for a complete plate. Add fresh cilantro at lunchtime so it stays vibrant.
