Picture this: all the cozy, rich flavors of your favorite butter chicken, twirled into a warm bowl of comforting pasta — but with a healthy twist that won’t weigh you down. Sounds dreamy, right? That’s exactly what this High Protein Creamy Butter Chicken Pasta is. I still remember the first time I whipped this up on a Sunday night — my kitchen smelled like a restaurant, and by Monday, I was already looking forward to my meal prep lunches all week long!
This dish blends two of the most-loved comfort foods — Indian butter chicken and pasta — into one easy, protein-packed meal. And guess what? Each serving clocks in at just 422 calories with a solid 41 grams of protein. It’s quick, incredibly flavorful, and perfect for making ahead. Let’s make your weekly meal prep something to actually get excited about!
Why You’ll Love This Recipe
- Fast – Done in under 30 minutes with some multitasking.
- Easy – No fancy equipment or hard-to-find ingredients.
- Giftable – Great for dropping off to a friend who needs a homemade pick-me-up.
- Crowd-pleasing – Bold flavors and creamy sauce? Always a win.
Ingredients
Here’s everything you’ll need for this creamy, dreamy pasta:
For the Chicken Marinade
- 600g cubed Chicken Breast – Super lean and packed with protein. Chicken thighs work too for extra flavor.
- 1 tsp Garlic Powder – Adds depth and aroma.
- 1 tsp Paprika – For smokiness and color.
- 1 tsp Chilli Powder (optional) – Add if you like a little kick!
- 1 tsp Cumin – Warm, earthy flavor boost.
- 1 tsp Turmeric – Adds golden color and subtle bitterness.
- 1 tsp Garam Masala – Brings that classic Indian spice blend to life.
- 1/2 Lemon Juice – For tang and tenderizing.
- 80-100g Fat Free Yogurt (Milbona) – Makes the marinade creamy and light.
- 1-2 tsp Olive Oil or Cooking Spray – Just enough to cook the chicken golden.
For the Pasta
- 200g uncooked Penne Pasta – Use whole wheat if you like extra fiber. Yields about 450g cooked.
For the Butter Chicken Sauce
- 20g Light Butter (Lurpak) – Just enough to give that classic buttery feel.
- 1 medium Onion, sliced – Adds sweetness and texture.
- 2 large Tomatoes, chopped OR 1 can (400g) – Fresh is best for a brighter flavor.
- 25g Cashew Nuts (Alesto) – Blended in to make the sauce rich without heavy cream.
- Spices: paprika, cumin, turmeric, chilli powder, garlic, garam masala – Layers of flavor!
- 100g Fat Free Yogurt (Milbona) or Light Cream Cheese – Either works great to keep the sauce creamy and light.
- 1/4 to 1/2 cup Pasta Water – Helps thin the sauce to the perfect consistency.
How to Make It
Here’s how to bring this creamy butter chicken pasta to life:
- Marinate the Chicken: In a bowl, mix the chicken cubes with yogurt, lemon juice, and all the marinade spices. Let it sit while you prep everything else (or overnight for deeper flavor).
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the penne and cook for about 8 minutes until al dente. Save 1/2 cup of pasta water before draining.
- Sear the Chicken: In a nonstick skillet, heat 1-2 tsp olive oil or spray over medium-high heat. Add the marinated chicken and cook for 3–4 minutes per side until golden. Then reduce the heat to low.
- Make the Sauce: Push the chicken to the side or transfer it temporarily. Add butter and sliced onions to the same pan. Cook until soft. Toss in chopped tomatoes (or canned), cashews, and your spices. Simmer for 5–7 minutes.
- Blend (optional but recommended): If you want a silky-smooth sauce, blend the tomato-onion-cashew mixture and return it to the pan.
- Combine: Stir in the yogurt (or cream cheese), return the chicken to the sauce, and mix well. Add a splash of pasta water to loosen it up to your liking.
- Finish: Add the cooked pasta and gently fold it in until everything is coated and delicious.
- Serve: Divide into 4 equal portions, garnish with cilantro or chili flakes if desired, and enjoy warm!
Substitutions & Additions
- Chicken Thighs: Swap for juicier, richer bites — especially if you don’t mind a few extra calories.
- Cream Cheese: Use in place of yogurt for a thicker, tangier sauce.
- Spinach or Peas: Toss in a handful of greens at the end for extra nutrition.
- Gluten-Free Pasta: Works just as well if you’re gluten-sensitive.
Tips for Success
- Don’t skip the marinade: Even 15 minutes makes the chicken super flavorful.
- Cook chicken on high, then reduce: This keeps it juicy but gives that golden exterior.
- Reserve pasta water: A few tablespoons can make your sauce silky and restaurant-worthy.
- Double the batch: This freezes beautifully, so make extras while you’re at it!
How to Store It
- Fridge: Store in airtight containers for 4–5 days. Reheat in the microwave or a pan with a splash of water.
- Freezer: Freeze in single portions for up to 4 weeks. Thaw overnight in the fridge before reheating.
FAQs
Can I make this dairy-free?
Yes! Swap the yogurt for a dairy-free alternative and use oil instead of butter. The flavor will still be amazing.
Is this spicy?
Only if you add the chili powder. It’s totally optional and easy to skip if you prefer mild flavors.
What pasta works best?
Penne is great because it holds the sauce in its tubes, but rotini or fusilli also work well!
Can I make this vegetarian?
Absolutely! Use tofu or chickpeas in place of chicken and follow the same steps — delicious either way.