High Protein Chicken Taco Pasta
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This High Protein Chicken Taco Pasta is easy to make in 30 minutes and full of spicy and vibrant flavors! Lean ground chicken, onion, peppers, black beans and corn get tossed in a tomato-based taco pasta sauce with a hint of creaminess! Finished with a sprinkling of cilantro and cheddar cheese, this dish is hearty, satisfying and perfect for busy weeknights!
About This Recipe
Love pasta and love tacos but can’t decide what to make for dinner? This High Protein Chicken Taco Pasta has got you covered!
It’s basically a spicy chicken pasta made with a fantastic store-bought taco seasoning, additional spicy seasonings for an extra kick of heat, plus some diced onion, sweet peppers, canned chopped tomatoes, black beans and sweet corn kernels for Mexican flavors and fiesta vibes!
To add a touch of creaminess and extra protein, I stir in some blended cottage cheese at the end. It makes the sauce thicken while adding a delicious, lightly creamy mouthfeel!
This Mexican-inspired taco pasta dish is delicious, quick, and easy to make in 30 minutes. It’s perfect for busy weeknights, meal prep, and freezes well too!
Why You’ll Love It
- Convenient and flavorful. A high-quality store-bought taco seasoning and everyday ingredients makes this a simple yet flavor-packed weeknight dinner come together in a breeze.
- Flexible. Use any ground meat you love! There are plenty of easy ingredient swaps to make this recipe work for you!
- Customizable spice level. Tone down the heat if dining with kids or amp it up if you love your spicy food!
- High protein. Lean ground chicken, pasta, and beans make this a satiating protein-packed pasta dish with 51.2 grams of protein per serving!
- Great for meal prep. Leftovers reheat beautifully and the flavors taste even better the next day! Make a double batch today to enjoy during the week!
Table of contents
Ingredient Notes and Substitutes
- Veggies: We have yellow onion (you can use red onion instead too), mini sweet peppers (or use bell peppers – any color), canned black beans and frozen sweet corn for a Mexican vibe and to add fiber and nutrients. I recommend using canned black beans without salt added. If you can only get black beans with added salt, simply use less salt to season the dish.
- Aromatics: Fresh garlic and red chilies. I used Thai Bird’s Eye red chilies but any type of hot red chilies can be used. Or use a finely diced fresh jalapeño instead and remove the seeds for a milder heat level.
- Penne Pasta: Any short-cut pasta shape will work! Some great options are rigatoni, cavatappi, fusilli, and radiatori. Noodle-type pasta like spaghetti, linguini or fettuccine can also be used.
- Olive Oil: Or use your preferred cooking oil.
- Lean Ground Chicken: I used homemade minced chicken breast that I made by pulsing chicken breast chunks in my food processor but store-bought lean ground chicken would be perfect and convenient to use!
- Siete Spicy Taco Seasoning: I love this brand because it has a clean ingredient list and isn’t too salty. But you can use your preferred store-bought or homemade taco seasoning blend. For a milder flavor, use Siete mild taco seasoning (or any other brand).
- Canned Diced Tomatoes: I used Waitrose’s Italian Chopped Tomatoes with Olive Oil & Garlic which is my go-to. Use your favorite canned diced, chopped, or crushed tomatoes! You can also use a jar of salsa instead.
- Double Concentrated Tomato Paste: Adds an extra rich and bold tomato flavor.
- Seasonings: I added some kosher salt, black pepper, as well as crushed red pepper flakes, ground cayenne, and hot smoked paprika for an extra kick of heat. Feel free to use less of the spicy seasonings and a sweet smoked paprika instead.
- Low Fat Cottage Cheese: I used 2% blended cottage cheese to add a creamy mouthfeel and more protein but 4% whole milk cottage cheese is great too.
- To Serve/Toppings (optional): I love sprinkling some fresh cilantro (coriander) and grated cheddar cheese on top just before eating as well as squeezing a lime wedge for a hit of tangy and bright flavors. Chopped fresh parsley, green onions, sour cream, a dollop of Greek yogurt or more cottage cheese, sliced pickled or fresh jalapeños are some other great toppings to add! The more the merrier!
High Protein Chicken Taco Pasta
This High Protein Chicken Taco Pasta is easy to make in 30 minutes and boasts incredible spicy and vibrant flavors! Lean ground chicken, onion, peppers, black beans and corn get tossed in a tomato-based taco pasta sauce with a hint of creaminess! Finished with a sprinkling of cilantro and cheddar cheese, this dish is hearty, satisfying and perfect for busy weeknights!
- Prep Time: 15
- Cook Time: 15
- Total Time: 30 minutes
- Yield: 2 1x
- Category: Dinner
- Method: Sauté
- Cuisine: American, Mexican-inspired
Ingredients
- ⅓ medium / 80 grams Yellow Onion (or use red onion) – chopped
- ½ medium / 100 grams Mixed Mini Sweet Peppers (or use red bell pepper or a mix or red, yellow and green) – deseeded, diced
- 2–3 cloves / 15 grams Garlic – minced
- 1–6 pieces / 3-20 grams fresh Red Chilies, to taste (optional – I used Thai Bird’s Eye red chilies but any variety can be used, omit for milder dish, note 1*) – finely chopped
- ½ cup / 80 grams canned Black Beans – drained, rinsed
- ½ cup / 70 grams frozen Sweet Corn Kernels (or use fresh or canned)
- 5 ounces / 140 grams uncooked Penne Pasta (or any short-cut pasta shape or noodle-type pasta)
- ½ tablespoon Olive Oil (or your preferred cooking oil)
- 8.5 ounces / 242 grams Lean Ground Chicken (I used homemade minced chicken breast)
- 1 packet (1.31 oz./37 grams) Siete Spicy Taco Seasoning (or use your preferred store-bought or homemade taco seasoning blend – note 2)
- 1 (14-ounce) can / 400 grams canned Diced Tomatoes (or crushed tomatoes, I used chopped tomatoes with olive oil & garlic)
- 1 tablespoon / 15 grams Double Concentrated Tomato Paste
- ½ cup / 118ml Water
- ½ teaspoon Kosher Salt, to taste (use a little less than half the amount if using iodized sea salt)
- ⅛ teaspoon freshly cracked Black Pepper, to taste
- ½–1 teaspoon Crushed Red Pepper Flakes, to taste
- ⅛–¼ teaspoon ground Cayenne, to taste
- ½ teaspoon Smoked Paprika (hot or sweet)
- ¼ cup / 57 grams blended Low Fat Cottage Cheese (2%, or use 4% whole milk cottage cheese)
- To Serve/Toppings (optional): Fresh cilantro (coriander), chopped fresh parsley, or green onions, freshly grated or shredded cheddar cheese, sour cream, dollop of Greek yogurt or cottage cheese, sliced pickled or fresh jalapeños, lime wedges for squeezing, etc.
Instructions
Prep:
- Prepare the ingredients: Chop the yellow onion, sweet peppers, garlic, and red chilies (if using) as indicated in the ‘ingredients section). Measure out the black beans, sweet corn kernels, and blend the cottage cheese if a smoother texture is desired. (I use a handheld immersion blender directly in the carton since I use it for many recipes with cottage cheese)
High Protein Chicken Taco Pasta:
- Cook the pasta: Cook the pasta al-dente in a large pot of boiling salted water according to package instructions. Drain and set aside.
- Sauté the veggies and aromatics: Heat ½ tablespoon of olive oil in a medium-sized deep sauté pan or deep edged skillet over medium-high heat. Add the yellow onion and sweet peppers. Sauté for a minute until just starting to soften. Then add the garlic and chilies and sauté for 30 seconds until fragrant.
- Cook the ground chicken: Add the ground chicken and half of the taco seasoning. Cook for 2-3 minutes, breaking up the clumps with your spatula, until just cooked and aromatic.
- Stir in the remaining veggies, tomato paste and seasonings: Add the canned diced tomatoes, double concentrated tomato paste, black beans, sweet corn, remaining taco seasoning, kosher salt, crushed red pepper flakes, ground cayenne, smoked paprika, and water. Mix well to combine and simmer for 2-3 minutes to allow the flavors to meld.
- Add the pasta: Add the cooked pasta and mix until evenly combined.
- Stir in the cottage cheese: Stir in the cottage cheese until combined. Switch off the heat.
- Serve: Divide evenly onto plates or in bowls. Garnish with grated cheddar cheese, chopped cilantro any other toppings of choice. Serve immediately.
Notes
- Fresh Red Chilies. Use more or less to tailor this dish to your heat level preference. You can leave them out completely for a milder dish or if dining with children. Same for the crushed red pepper flakes and ground cayenne. Feel free to use a finely diced fresh jalapeño instead and remove the seeds for a milder heat level.
- Siete Spicy Taco Seasoning. If using a different brand, adjust kosher salt and other seasonings to taste. You can use Siete or other brand mild taco seasoning blend if less heat is preferred.
- Nutritional information provided does not include any optional toppings as the amount and type used will vary based on personal preference.
- Recipe inspired by Oh Snap Macros.
- Be sure to check out the full article below for tips, variations, storage instructions, and more!
Nutrition
- Serving Size: 1/2 of recipe
- Calories: 668
- Sugar: 19.2g
- Sodium: 2117.7mg
- Fat: 11.1g
- Saturated Fat: 2.1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 88.3g
- Fiber: 12.8g
- Protein: 51.2g
- Cholesterol: 90.9mg
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For more easy dinners with Mexican flavors, try my One Pot Chicken Fajita Pasta, Mexican Fried Rice with Chicken, or Mexican Chicken, Sweet Potato and Black Bean Skillet!
Cook’s Tips and Variations
- Use a different protein. Lean ground beef, turkey, pork, sausage or chorizo would all taste great!
- Use whole wheat or high protein pasta. For more fiber and nutrients, a whole wheat (whole grain) pasta can be used. You can also use a high protein pasta like Barilla Protein+ for more protein if desired.
- Skip blending the cottage cheese. If you don’t mind a slightly chunkier sauce, skip blending and add the cottage cheese directly to the pan. If you prefer a smoother sauce and mouthfeel, blend it prior during prep.
- Add more water if needed. If the water simmers down too much, you can always add a little more and mix until there is enough sauce for your preference. Or if you prefer a dryer pasta dish, use a little less water.
- Use bone broth. Stir in chicken or beef bone broth for more flavor and protein instead of water.
- Use cream cheese or Greek yogurt. Instead of cottage cheese, these both can also add creaminess to the pasta dish. Make sure it’s at room temperature so it mixes in smoothly without curdling, especially the Greek yogurt.
- Top with a different shredded cheese. Use a Mexican cheese blend, Colby Jack, Monterey Jack, Pepper Jack or even mozzarella instead of cheddar.
- Double the recipe. This recipe as written makes 2 generous adult sized servings but can easily be doubled for meal prep or to feed a family of 4-6 people. Use a larger skillet to cook. I recommend using adjust the amount of fresh red chilies, crushed red pepper chili flakes and ground cayenne you add to taste here, not doubling them. It could become too spicy if you use double the spicy ingredients!
Dietary Modifications
- Gluten-free. Use any gluten-free pasta of choice.
- Dairy-free. Use a plant-based Greek yogurt or cream cheese to add richness and top with your favorite vegan shredded cheese.
- Vegetarian. Use a plant-based ground protein like Beyond Beef or Impossible Meat.
How to Make High Protein Chicken Taco Pasta – Step-by-Step
Cook the penne pasta al-dente in a pot of boiling water. Drain into a colander and set aside (image 1). Next, heat olive oil in a skillet and sauté the onion and sweet peppers until starting to soften. Add the garlic and chilies and sauté until fragrant (image 2).
Add the ground chicken and half of the taco seasoning. Cook for a few minutes, breaking up the clumps, until just cooked and aromatic (image 3). Now go in with your canned diced tomatoes, double concentrated tomato paste, black beans, sweet corn, remaining taco seasoning, kosher salt, crushed red pepper flakes, ground cayenne, smoked paprika, and water. Mix to combine and simmer for a few minutes to let the flavors meld. Add your cooked pasta back into the pan and mix until evenly combined (image 4).
Stir in the blended cottage cheese (image 5) and switch off the heat.
Sprinkle with chopped fresh cilantro, grated cheddar cheese and any other toppings you love. Then enjoy!
Storing and Reheating Leftovers
- Storing: Leftovers can be stored for up to 5 days in the fridge in a sealed airtight container, making this dish great for meal prep.
- Reheating: Reheat in the microwave on high for 2-3 minutes, stirring halfway through, until hot throughout. I recommend sprinkling with cilantro after reheating for a fresher flavor. You can top with shredded cheese before reheating if you like it nice and melty like I do. Or top after reheating if you prefer a sharper flavor and more texture.
FAQs
This recipe was tested and created with taco seasoning. While fajita seasoning can be used, the flavor may be slightly different than intended. If you’re looking to make a chicken fajita pasta, try my One Pot Chicken Fajita Pasta!
Yes! Divide into freezer-friendly containers and once cooled completely, cover and freeze for up to 3 months. Thaw overnight in the fridge. Reheat in the microwave on high for 2-3 minutes, stirring halfway through, until hot throughout.
I recommend topping with grated cheese just before reheating so that it melts and chopped fresh cilantro after it’s been heated for a fresher flavor.
Try using zoodles (zucchini noodles) or a low-carb pasta like Kaizen.
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More High Protein Pasta with Cottage Cheese
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