# Blackened Chicken and Protein Pasta

A high-protein, macro-friendly meal prep recipe featuring blackened chicken and pasta with a creamy, blended Alfredo sauce.

- Servings: 12 servings
- Cuisine: Italian
- Category: Dinner
- Language: en

## Ingredients

- 1344 g chicken breast
- Blackened or Cajun Seasoning
- 2 tablespoons paprika
- 1 tablespoon onion powder
- 2 teaspoons garlic powder
- 1 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon cayenne
- 4 diced bell peppers
- 20 g minced garlic
- 30 g light butter
- 896 g rigatoni pasta
- 800 g 2% blended cottage cheese
- 180 g shredded Parmigiano Reggiano
- 120 g 1/3 fat cream cheese
- 240 ml fat free milk
- salt
- pepper
- avocado oil spray

## Instructions

1. Cut up any unwanted fat from the chicken breast.
2. Beat the chicken breasts with a meat tenderizer until they are flat.
3. Season the chicken breasts evenly. (Homemade seasoning: 2 tbsp paprika, 1 tbsp onion powder, 2 tsp garlic powder, 1 tsp ground black pepper, 1 tsp dried oregano, 0.5 tsp dried thyme, 0.5 tsp cayenne)
4. Spray an electric skillet generously with avocado oil.
5. Place the seasoned chicken breasts in the skillet and cook for 5 minutes on each side.
6. While the chicken is cooking, dice the bell peppers.
7. Remove the cooked chicken from the skillet.
8. Add the diced bell peppers to the same skillet.
9. Add minced garlic and light butter to the peppers.
10. Season the peppers with salt and spread them flat to cook.
11. While the peppers are cooking, boil water and add 32 ounces of rigatoni pasta.
12. Chop the cooked chicken into small cubes.
13. Add the chopped chicken to the cooked peppers in the skillet.
14. Drain the cooked pasta and add it to the skillet with the chicken and peppers.
15. For the sauce, combine cottage cheese, shredded Parmesan, Fairlife milk, and cream cheese in a blender.
16. Add salt and pepper to the sauce mixture.
17. Blend the sauce on high for a few minutes until smooth.
18. Pour the blended cheese sauce over the pasta, chicken, and peppers in the skillet.
19. Mix everything thoroughly until the pasta and chicken are coated in the sauce.
20. Serve the meal into containers for meal prep.

## Equipment

- cutting board
- knife
- meat tenderizer
- electric skillet
- tongs
- pot
- spatula
- blender
- strainer

## Source

- Original video: https://www.facebook.com/share/r/1a7xsw4s5p/?mibextid=wwXIfr
- Recipe page: https://www.cliprecipe.com/recipe/3b339e37-cf04-40f8-93fd-0bfe2569f39a
- Extracted: 2025-11-16

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt