High-Protein Spicy Rigatoni Supreme

When Comfort Food Gets a Protein-Packed Glow-Up!

Hey, beautiful people! Emily here, apron dusted with paprika and eyes sparkling like fresh-grated parm. Raise your hand if your weeknights scream “Feed me something epic, but make it snappy!” 🙋‍♀️ I see you, warrior of the witching hour between soccer practice and inbox zero. That’s exactly why we’re diving fork-first into this High-Protein Spicy Rigatoni Supreme today. Imagine everything you crave in a cozy pasta night – that luscious, clingy sauce, the satisfying *chew* of perfect pasta, and a gentle, warming kick – but supercharged with lean protein and sneaky-good ingredients that’ll have you feeling like a superhero. We’re talking 49 grams of protein per serving, friends! This isn’t just dinner; it’s a creamy, spicy, deeply satisfying hug in a bowl, ready in less time than it takes to argue about what to watch on TV. Forget sad desk salads or bland chicken breasts – this rigatoni is bold, unapologetically flavorful, and proof that eating well can taste like a total party. So grab your favorite wooden spoon (mine’s slightly charred, a badge of honor!), crank up the tunes, and let’s transform your weeknight hustle into something downright delicious. Trust me, your taste buds (and your muscles!) will thank you.

Grandma’s Spoon & My Spicy Revelation

This dish? It whispers of my Grandma Mae’s tiny, always-warm kitchen, where the scent of simmering tomatoes was practically a family member. She’d make these epic, slow-cooked Sunday sauces that took hours, the kind that made the whole house sigh with contentment. Fast forward to my first apartment after culinary school – tiny kitchen, crazy schedule, and a serious yearning for that soul-deep comfort. One chaotic Tuesday, deadlines looming and stomach growling like a bear, I stared into my fridge: lonely ground chicken, cottage cheese (my protein-packed obsession), and a jar of fire-roasted tomatoes. Desperation (and maybe a touch of culinary school audacity!) struck. I channeled Grandma’s spirit of “make it work,” but on warp speed. I cranked up the heat with chili flakes and fresh peppers for a quick thrill, whizzed that cottage cheese into velvety magic, and tossed it all with rigatoni. The result? A lightning-fast pasta that somehow captured the *heart* of those long Sunday simmers – hearty, creamy, deeply satisfying – but built for my modern, protein-loving, time-crunched life. It was my “aha!” moment: comfort food doesn’t need hours; it just needs heart, a bit of spice, and smart swaps. Grandma would’ve approved (though she’d probably have added an extra pat of butter!).

High-Protein Spicy Rigatoni Supreme

Your Flavor Arsenal: What We’re Using & Why

Gather ’round the pantry, pals! Here’s your lineup for spicy, creamy greatness. Don’t stress about exact brands – this is your kitchen, your rules!

• 16 oz Rigatoni: Those tubes are SAKE TRUCKS for our luscious sauce! Want more protein? Swap in Barilla Protein+ or chickpea pasta – they hold up beautifully.
• 32 oz (2 lbs) 96/4 Ground Chicken: Ultra-lean, packing serious protein without weighing you down. Ground turkey (93/7) or even lean beef works too!
• 2 tsp Italian Seasoning: Our aromatic base – oregano, basil, thyme vibes. Fresh herbs later add brightness!
• 1 tsp Garlic Powder + 2 tsp Garlic Paste: Double garlic whammy! Powder infuses the chicken; paste gives punchy depth. Fresh minced? Use 4 cloves!
• 1 tsp Smoked Paprika: Hello, cozy campfire smokiness! Regular paprika works, but you’ll miss that sultry depth.
• 1 tsp Crushed Red Chili Flakes: The heat foundation! Start here, add more fresh chilies later if you dare! Scale back if heat-averse.
• 2 Small Red Chili Peppers, finely chopped (Optional): For my fire-eaters! Serranos or jalapeños work. Remove seeds to tame them. Chef Insight: The fresh bite cuts through richness!
• 480g Fat-Free Cottage Cheese: The SECRET WEAPON! Blended smooth, it’s creamy, high-protein magic replacing heavy cream. Don’t knock it till you’ve blended it!
• Splash (4-6 tbsp) Unsweetened Almond Milk: Thins the cottage cheese blend. Any milk works – dairy, oat, soy!
• 1 cup Newman’s Own Fire Roasted Tomato Sauce: Smoky, charred sweetness. Any good marinara works in a pinch!
• 112g Fat-Free Mozzarella Cheese: Melty, stretchy goodness! Low-moisture part-skim mozz is fine too.
• Optional Twists:
  • 1 tbsp Tomato Paste: Deepens flavor and richness. Highly recommended!
  • 1 tsp Balsamic Vinegar OR Lemon Zest: Brightens everything! Vinegar adds tangy depth, zest adds sunshine.
  • ¼ cup Chopped Fresh Basil or Parsley: The green confetti finish! Fresh is non-negotiable here for that pop.

Let’s Build Some Deliciousness: Step-by-Step Magic

Ready for the 25-minute countdown? Let’s roll! This is where the magic (and minimal mess!) happens.

1. Pasta Power: Get a large pot of well-salted water boiling (taste it – it should be like the sea!). Add the rigatoni and cook according to package directions for *al dente* – we want bite, not mush! CRUCIAL STEP: Before draining, SCOOP OUT ½ CUP OF THAT STARCHY PASTA WATER! This is liquid gold for adjusting sauce consistency later. Drain the pasta but don’t rinse it – we want that starch to help the sauce cling! Chef Hack: Time it so the pasta finishes just as your sauce is ready to welcome it.
2. Chicken Sizzle & Spice Infusion: While the pasta cooks, heat a large, deep skillet or Dutch oven over medium-high heat. Add the ground chicken, breaking it up with your spoon like you mean it! No need for extra oil with 96/4 chicken. Once it starts losing its pinkness (about 3 minutes), sprinkle in the Italian seasoning, garlic powder, smoked paprika, garlic paste, crushed red chili flakes, and those fresh chopped chilies (if using!). Keep breaking and stirring until the chicken is beautifully browned and those spices are fragrant – about 5-7 minutes total. Chef Tip: Seasoning the meat *while* it cooks layers flavor into every nook and cranny!
3. Silky Sauce Surprise: While the chicken browns, let’s transform that cottage cheese! Plop it into a blender or food processor with 4 tbsp of the almond milk. Blitz until it’s completely smooth and creamy, scraping down the sides if needed. Add another tbsp or two of milk only if it’s too thick to blend easily. Pour this creamy dream into the skillet with the browned chicken. Immediately stir in the fire-roasted tomato sauce and the tomato paste (if using). It might look a bit separated at first – no worries!
4. Simmer & Melt: Reduce the heat to medium-low. Let this gorgeous mixture simmer gently for about 3-4 minutes, stirring occasionally. This lets the flavors meld and the tomato paste cook out any raw taste. Now, sprinkle in the fat-free mozzarella cheese. Stir constantly until it melts completely into the sauce, creating a luscious, creamy, slightly orangey-hued dream. See how it’s thickening up?
5. The Grand Toss: Add the drained (but not rinsed!) rigatoni straight into the skillet with the sauce. Using tongs or a big spoon, gently but thoroughly toss everything together until every single tube is gloriously coated in that spicy, creamy sauce. SAUCE TOO THICK? This is where that reserved pasta water shines! Add a splash (start with 2-3 tbsp) and toss again. The starch will loosen the sauce perfectly without making it watery. Keep adding a little at a time until it reaches your ideal clingy-coatiness.
6. The Flourish: Take the skillet off the heat! Stir in your choice of brightener – the balsamic vinegar OR the lemon zest. Then, shower the top with that gorgeous chopped fresh basil or parsley. Chef Finale: Give it one last gentle toss – just to distribute the brightness and herbs – then serve immediately while it’s piping hot and irresistible!

Plating Up: Comfort in a Bowl!

This is family-style food, meant to be shared (or not, no judgment!). Pile it high into a big, warm serving bowl – those ridges and tubes hold the sauce like little edible cups. That vibrant sprinkle of fresh green herbs on top isn’t just pretty; it adds a crucial fresh note against the richness and spice. For a restaurant touch, add an extra tiny pinch of chili flakes right on top for the heat-lovers. Need sides? A simple arugula salad with lemon vinaigrette cuts through beautifully, or for non-low-carb nights, oh-my-gosh, garlic bread for sauce-mopping is pure bliss. Grab forks, gather ’round, and dig in!

Mix It Up! Your Rigatoni, Your Rules

This recipe is a love letter to flexibility! Here’s how to riff on it:

• Veggie Powerhouse: Swap chicken for 2 lbs of sliced mushrooms (brown them well!) or a bag of plant-based crumbles. Add a cup of fresh spinach or baby kale in the last minute of simmering.
• Dairy-Free Dream: Use silken tofu blended with nutritional yeast (for cheesiness) instead of cottage cheese. Swap mozzarella for your favorite vegan shreds (Violife melts well!). Use veggie broth instead of almond milk if needed.
• Seafood Twist: Replace chicken with peeled shrimp or scallops added in the last 2-3 minutes of simmering (just until cooked through).
• Pump Up the Veg: Stir in 1 cup of roasted red peppers (diced) or sun-dried tomatoes (chopped) with the sauce.
• Different Pasta, Same Love: Penne, ziti, or even rotini work great! Adjust cook time accordingly.

Emily’s Extra Pinch of Love (and Laughs!)

This recipe has seen me through late-night deadlines, post-gym hanger, and even a couple of “oops, forgot to grocery shop” moments. The cottage cheese hack? Total accident—I grabbed it instead of ricotta one night and thought I’d ruined dinner. Joke’s on me—it turned out to be the secret to creamy, protein-packed sauce without the heavy cream crash. Now my husband swears it’s the best “mistake” I ever made in the kitchen (though he still teases me about the purple pasta incident when I tried red wine instead of white 🙈).

Here’s the truth: pasta nights aren’t about perfection. Sometimes the sauce splatters, sometimes the noodles stick, sometimes you forget to save pasta water (been there, cried over that). But that’s the beauty of cooking—it’s messy, it’s forgiving, and it always comes with a story. So don’t sweat the little stuff. If your sauce gets a little spicy, chase it with extra basil. If it’s too creamy, add more chili flakes. If you nail it first try? Pour yourself a glass of wine, twirl that rigatoni high, and know Grandma Mae would be proud.

Because at the end of the day, this isn’t just pasta. It’s proof that healthy comfort food can be bold, playful, and a little bit sassy—just like us in the kitchen.

High-Protein Spicy Rigatoni Supreme

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• Author: Emily Walker
• Total Time: 25 minutes
• Yield: 8 1x

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Description

This spicy rigatoni takes everything you love—heat, creaminess, and a satisfying bite—and powers it up with ultra-lean ground chicken, cottage cheese, and a bold blend of seasonings. We’ve doubled the recipe and added smoky, cheesy, and herby twists that deliver comfort and protein in every forkful.

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Ingredients

Scale 1x2x3x

16 oz rigatoni (or high-protein pasta if preferred)

32 oz (2 lbs) 96/4 ground chicken

2 tsp Italian seasoning

1 tsp garlic powder

1 tsp smoked paprika

2 tsp garlic paste

1 tsp crushed red chili flakes (adjust to heat preference)

2 small red chili peppers, finely chopped (optional for extra kick)

For the Sauce:

480g fat-free cottage cheese

Splash (4–6 tbsp) unsweetened almond milk

1 cup Newman’s Own Fire Roasted Tomato Sauce

112g fat-free mozzarella cheese

Optional twists:

1 tbsp tomato paste (for richness)

1 tsp balsamic vinegar or lemon zest (for brightness)

¼ cup chopped fresh basil or parsley for garnish

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Instructions

Cook rigatoni according to package; reserve ½ cup pasta water before draining.

In a large skillet, cook ground chicken over medium heat with Italian seasoning, garlic powder, paprika, garlic paste, chili flakes, and chopped red chilies (if using). Cook until browned.

Blend cottage cheese and almond milk until smooth. Stir in fire-roasted sauce and tomato paste (if using).

Pour sauce into skillet with the chicken. Simmer for 3–4 minutes, then stir in mozzarella.

Add cooked pasta and toss to coat. Use pasta water to loosen sauce if needed.

Finish with balsamic or lemon zest and fresh herbs for a restaurant-style touch.

• Prep Time: 10 minutes
• Cook Time: 15 minutes

Nutrition

• Calories: 435 / Serving
• Fat: 10g / Serving
• Carbohydrates: 35g / Serving
• Protein: 49g / Serving

⚖️ Nutrition Facts (Per Serving – about 1/6 of recipe)

• Calories: ~520

• Protein: ~49g

• Carbohydrates: ~44g

  • Fiber: ~6g

  • Net Carbs: ~38g

• Fat: ~14g

  • Saturated Fat: ~5g

• Cholesterol: ~125mg

• Sodium: ~780mg

• Sugar: ~7g

Notes & Variations:

• Using Protein+ pasta or chickpea pasta will bump protein up by ~5–8g and lower net carbs slightly.

• Subbing ground turkey (93/7) raises fat by ~3–4g per serving.

• Adding Parmesan cheese or extra mozz will add ~1–2g fat and ~20–30 calories per tablespoon.

• A dairy-free version with silken tofu instead of cottage cheese lowers fat but keeps protein solid (~45g).

Final Thoughts: Comfort Food, Reinvented 💪🍝

This High-Protein Spicy Rigatoni Supreme is living proof that comfort food can wear a healthy halo without losing its soul. In just 25 minutes, you’ve got a bowl brimming with creamy sauce, tender rigatoni, a fiery little kick, and nearly 50 grams of protein per serving. It’s the kind of dish that feeds both body and spirit – indulgent enough to feel like a treat, balanced enough to fuel your hustle.

What I adore about this recipe is its flexibility. It works for meal prep, family dinner, or even a solo “self-care pasta night.” You can dial the heat up or down, sneak in extra veggies, or swap proteins without missing a beat. And because it’s built on smart swaps like blended cottage cheese, it delivers the richness of Grandma’s Sunday sauce in a fraction of the time – with a modern, muscle-loving twist.

So the next time weeknight chaos comes calling, remember: one skillet, one pot of pasta, and a few bold flavors are all it takes to put magic on the table. Grab a fork, twirl big, and savor every spicy, saucy, protein-packed bite.