High Protein Creamy Butternut Squash Pasta with Chicken (Gluten Free)
This Creamy High Protein Butternut Squash Pasta with Chicken is packed with protein. It’s blood sugar–friendly, gluten free, delicious, and perfect for fall comfort food lovers.
- Prep time
- 12 min
- Cook time
- 40 min
- Yield
- 6 servings
- Difficulty
- HARD
Ingredients
Quantities are shown as originally provided.
- 10 oz Banza Brown Rice Pasta
- 2 cups baby spinach or kale
- 1 tbsp olive oil
- 1/2 medium onion (diced)
- 3 cloves garlic (minced)
- 1 1/2 lb fresh or frozen butternut squash (peeled & cubed)
- 2 cups low-sodium vegetable broth
- ½ cup part skim ricotta cheese
- ½ cup plain Greek yogurt
- 2 tbsp grated Parmesan cheese
- 1 tsp Dijon mustard
- 1/2 tsp smoked paprika
- 1/2 - 1 tsp salt (adjust to your preference)
- 1/2 tsp black pepper
- 4 6oz boneless skinless chicken thighs ((about 1 1/2 lbs total))
- 1 tbsp olive oil or avocado oil
- Salt and pepper to taste
- Optional: garlic powder, paprika, or your favorite seasoning blend
Instructions
- 1
Cook the pasta: Bring a large pot of water to a boil. Add the pasta and cook according to package directions until al dente. Reserve ½ cup of pasta water before draining. (While the pasta cooks, start the sauce and chicken.)
- 2
Start the sauce base: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and cook for about 5 minutes, until softened and translucent. Stir in the garlic and cook for 1 minute more, until fragrant.
- 3
Simmer the butternut squash: Add the cubed butternut squash and vegetable broth to the skillet. Bring to a simmer, cover, and cook for 10–12 minutes, or until the squash is fork-tender. (While the squash simmers, start cooking the chicken in a separate pan.)
- 4
Cook the chicken: Pat the chicken thighs dry with paper towels and season both sides with salt, pepper, and your favorite seasonings. Heat 1 tablespoon of oil in another large skillet over medium-high heat. Once hot, add the chicken thighs smooth-side down. Cook for 5–6 minutes without moving them to develop a golden crust. Flip, reduce the heat to medium, and cook another 5–7 minutes, or until the internal temperature reaches 165°F (74°C). Transfer to a plate and rest for a few minutes before slicing.
- 5
Blend the sauce: Once the squash is tender, transfer the mixture to a blender (or use an immersion blender). Add the ricotta, Greek yogurt, Parmesan, Dijon, smoked paprika, salt, and pepper. Blend until silky smooth. If the sauce seems thick, blend in a bit of the reserved pasta water until it reaches a creamy consistency.
- 6
Combine everything: Return the blended sauce to the skillet over low heat. Add the drained pasta, baby spinach (or kale), and sliced chicken. Toss gently until everything is evenly coated and the greens are just wilted, about 2–3 minutes.
- 7
Serve: Divide into bowls and finish with a sprinkle of Parmesan, toasted pumpkin seeds, or fresh herbs if desired.