Low Fat Butter Chicken Pasta Recipe | Low Calorie and Filling

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

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Yield: 1

Butter Chicken Pasta Recipe

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It is a wonderful butter chicken pasta recipe that will make you feel like you are in heaven with its orange-red color, thick texture, extra creaminess, high protein, low fat, low calories, and irresistible taste.

It will provide you with exactly 42g of protein per serving. So, how is this recipe made? This recipe, for which we have provided step-by-step details below, is quite simple to make.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Ingredients

• 8 oz. pasta

Ingredients for chicken marinade

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• 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

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• Smoked paprika
• Garam masala
• Turmeric powder
• Salt and pepper to taste

Ingredients for Butter Sauce

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• 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
• Turmeric powder
• Garam masala
• Salt and pepper to taste

Instructions

1. 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.
2. 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.
3. 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.
4. 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!

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 Information

Yield

4

Serving Size

1
Amount Per Serving Calories 445Total Fat 12gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 6gCholesterol 136mgSodium 316mgCarbohydrates 27gFiber 3gSugar 4gProtein 55g

The nutritional information provided is an estimate based on the ingredients and cooking methods used in this recipe. Actual nutritional content may vary depending on the brands of ingredients and portion sizes. Please consult a registered dietitian or nutritionist for precise dietary advice.

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.