High-Protein Buffalo Chicken Pasta Recipe: Healthy, Keto-Friendly Comfort Food in 30 Minutes

When it comes to balancing bold flavors with nutrition, our High-Protein Buffalo Chicken Pasta is a game-changer. Packed with lean chicken breast and protein-rich chickpea pasta, this dish isn’t just delicious—it’s a powerhouse for fueling your body. Protein plays a vital role in muscle repair, tissue building, and keeping us feeling full, making this recipe a perfect fit for anyone focused on health and wellness. Plus, it’s gluten-free, dairy-free, and loaded with fiber, so it checks all the boxes for a wholesome yet indulgent meal.

High Protein Buffalo Chicken Pasta

This high-protein buffalo chicken pasta is not only a spicy pasta dish bursting with flavor but also a protein-packed low-carb pasta meal. It's perfect for an easy weeknight dinner or a post-workout meal with its lean chicken breast, high-fiber chickpea pasta, and creamy buffalo sauce made lighter with Greek yogurt. Follow these steps to create this healthy comfort food in no time:

Ingredients

• 12 oz chickpea pasta (or your preferred gluten-free, high-protein pasta)

• 1 lb chicken breast, cooked and shredded

• 1/2 cup nonfat Greek yogurt

• 1/2 cup fat-free half and half

• 1/3 cup parmesan cheese, grated

• 1/2 cup buffalo sauce (adjust for spice preference)

• 1 tsp garlic powder

• 1/2 tsp onion powder

• 1 tbsp olive oil

• Salt and pepper, to taste

• Optional toppings: chopped green onions, blue cheese crumbles, ranch drizzle

Instructions

1. Cook the pasta: Boil the delicious chickpea pasta according to the package instructions. Reserve 1/4 cup of pasta water before draining.

2. Prepare the chicken: In a large skillet, heat olive oil over medium heat. Add shredded chicken, season with garlic powder, onion powder, salt, and pepper. Stir to combine and heat through.

3. Make the creamy buffalo sauce: In a bowl, whisk together Greek yogurt, fat-free half and half, buffalo sauce, and parmesan cheese until smooth. Adjust the amount of buffalo sauce to control spice.

4. Combine ingredients: Pour the creamy buffalo sauce over the seasoned chicken in the skillet. Stir well to coat the chicken evenly.

5. Add pasta: Fold the drained pasta into the skillet with the chicken and sauce, adding reserved pasta water if needed to achieve your desired consistency.

6. Garnish and serve: Top with green onions, blue cheese crumbles, or a drizzle of ranch for extra flavor. Serve immediately.

This gluten-free keto-friendly protein pasta is a versatile dish great for muscle-building or meal prep pasta options. It’s the perfect balance of healthy comfort food and a spicy buffalo chicken recipe we all love.

Why you’ll love this recipe

This High-Protein Buffalo Chicken Pasta is more than just a meal; it’s a flavorful and nutritious powerhouse. Here’s why this recipe is a game-changer:

• High-Protein Content: With lean chicken breast and chickpea or lentil pasta, this low-carb pasta dish is packed with protein, making it perfect for muscle-building or post-workout recovery.

• Creamy Buffalo Sauce with a Healthy Twist: The tangy, spicy buffalo sauce gets a lighter, protein-rich boost with Greek yogurt, giving you that indulgent flavor without the excess fat.

• Diet-Friendly and Versatile: This gluten-free protein pasta fits perfectly into a variety of dietary lifestyles, from high-protein to keto-inspired plans. You can even swap in cottage cheese for the sauce if you’re looking for another low-fat alternative.

• Quick and Easy: As an easy weeknight dinner, it comes together in under 30 minutes, saving you time without sacrificing flavor or nutrition.

• Meal Prep Perfect: This spicy pasta dish stores well, so you can make a big batch for the week. Its bold flavors hold up beautifully for reheating, making it an excellent meal prep pasta option.

• Healthy Comfort Food: With its creamy texture, bold spices, and hearty protein, this recipe satisfies cravings while supporting your health goals.

Whether you're a fitness enthusiast, a busy professional, or someone who loves a spicy pasta dish, this buffalo chicken recipe is designed to deliver on taste, nutrition, and convenience.

Dietary Modifications

Our High-Protein Buffalo Chicken Pasta is versatile, making it a go-to meal for fitness enthusiasts, keto dieters, and anyone seeking healthier pasta options. Below are ways to modify this spicy pasta dish to align with specific dietary needs:

Gluten-Free Option

We start with chickpea or lentil pasta, naturally gluten-free and high in fiber. For those with gluten sensitivities, ensure all additional ingredients like buffalo sauce and Greek yogurt are labeled gluten-free.

Vegetarian Variation

For a meatless take, replace the chicken with firm tofu, roasted chickpeas, or a plant-based chicken substitute. These alternatives maintain the protein-packed meal concept while staying meat-free.

Dairy-Free Adaptation

Swap Greek yogurt for unsweetened coconut yogurt or almond-based yogurt for a creamy buffalo sauce without any dairy. Use vegan cream cheese or omit altogether for a lighter option.

Keto-Friendly Version

Replace the pasta with spiralized zucchini or shirataki noodles to create a low-carb, muscle-building pasta alternative. Adjust the buffalo sauce for sugar-free pasta versions to ensure the dish remains keto-compliant.

Low-Fat Tweaks

Use low-fat Greek yogurt and omit cream cheese for a leaner version without sacrificing the creamy buffalo textures we love. Stick to lean chicken breast and reduce the amount of buffalo sauce slightly for a lower-fat meal.

Adjusting Spice Levels

For a milder flavor, mix the hot buffalo sauce with additional yogurt before adding it to the dish. This balances the heat for those who prefer a gentler kick.

These modifications ensure our High-Protein Buffalo Chicken Pasta can accommodate various dietary lifestyles, making it a truly customizable and inclusive healthy comfort food.

Expert Tip!

For an extra boost of protein and creaminess in this buffalo chicken recipe, we recommend blending ¼ cup of low-fat cottage cheese into the buffalo sauce before mixing it with the pasta. This enhances the texture and adds a velvety richness to the greek yogurt pasta sauce. It is a secret weapon for achieving a creamy buffalo sauce while keeping the dish low-fat and high-protein.

When preparing the chicken for this muscle-building pasta, avoid overcooking by removing it from the skillet as soon as it reaches an internal temperature of 165°F. This keeps the chicken tender and juicy, making it a standout in this high-protein pasta dish.

To save time on busy days, opt for meal prep pasta techniques by cooking the chicken and sauce ahead of time. Store them separately in airtight containers in the fridge for up to 3 days. When ready to serve, reheat gently and combine with freshly prepared high-fiber pasta.

Lastly, if you want to lower the spice level of this spicy pasta dish without sacrificing flavor, mix 2-3 tablespoons of additional plain Greek yogurt into the sauce. It mellows the heat while maintaining the boldness of the creamy buffalo sauce.

Notes

1. Pasta Selection: For a high-protein pasta base, we recommend using chickpea or lentil pasta. These options are gluten-free and packed with fiber, keeping the dish nutritious and satisfying. If you prefer a low-carb alternative, you can spiralize zucchini or use shirataki noodles for a keto-friendly twist.

2. Protein Options: While boneless skinless chicken breast is our primary choice for this buffalo chicken recipe, feel free to substitute with rotisserie chicken for convenience or firm tofu for a vegetarian version. Both options pair beautifully with the creamy buffalo sauce.

3. Sauce Adjustments: For added creaminess, consider blending a small amount of low-fat cottage cheese into the Greek yogurt pasta sauce. This hack not only boosts protein but also adds a velvety texture. Adjust the spice level by incorporating additional Greek yogurt for a milder flavor, or increase the hot buffalo sauce if you prefer a spicier pasta dish.

4. Meal Prep Tips: This spicy pasta dish is ideal for meal prep. Store portions in airtight containers and refrigerate for up to four days. The bold flavors hold up well when reheated, making it an excellent option for post-workout meals or quick lunches.

5. Cooking Notes: When preparing the chicken, ensure it reaches an internal temperature of 165°F to maintain tenderness and safety. Cook the pasta until al dente, as it will continue to absorb the sauce after mixing, creating a hearty, cohesive protein-packed meal.

6. Dietary Modifications: For a dairy-free adaptation, use coconut yogurt in place of Greek yogurt. Gluten-free protein pasta lovers can stick to chickpea pasta, while keto dieters can rely on low-carb noodles. This flexibility makes the dish accessible for a range of lifestyles and preferences.

7. Garnish Ideas: Top with freshly chopped parsley, green onions, or a sprinkle of reduced-fat shredded cheese to elevate the presentation. These additions add freshness and balance to the bold flavors of the healthy comfort food.

8. Leftovers: If the sauce thickens upon refrigeration, stir in a splash of chicken broth or almond milk to restore the creamy consistency when reheating.

Nutrition

This High-Protein Buffalo Chicken Pasta isn’t just bursting with flavor; it’s a powerhouse of nutrition. Packed with lean protein, fiber, and wholesome ingredients, it supports muscle recovery and keeps you feeling full longer. Its gluten-free and dairy-free adaptations make it accessible to a wide range of dietary needs, while its customizable options ensure everyone can enjoy it their way.

Whether you’re fueling up after a workout or looking for a quick, satisfying meal, this dish delivers on both taste and health. It’s proof that comfort food can be indulgent and nutritious all at once.

Frequently Asked Questions

What makes this Buffalo Chicken Pasta high in protein?

This dish is high in protein due to the use of lean chicken breast, chickpea or lentil pasta, and Greek yogurt. These ingredients are naturally protein-rich, offering a nutritious twist to traditional pasta dishes.

Can I make this recipe gluten-free?

Yes! Use gluten-free chickpea, lentil, or any certified gluten-free pasta. These options not only remove gluten but also boost protein and fiber content.

Is there a vegetarian option for this recipe?

Absolutely! Replace the chicken with firm tofu, roasted chickpeas, or even plant-based chicken substitutes to make a delicious vegetarian version.

How can I make the dish less spicy?

You can reduce the spice level by using mild buffalo sauce or mixing additional Greek yogurt into the sauce for a creamy, milder flavor.

What are the best substitutes for Greek yogurt?

For a dairy-free option, use coconut yogurt. Alternatively, you can substitute with low-fat cottage cheese or mashed avocado for creaminess.

Can I use a different protein instead of chicken?

Yes, shredded rotisserie chicken works well for convenience. For a pescatarian option, cooked shrimp can be a flavorful choice.

What pasta is ideal for this recipe?

Chickpea or lentil pasta works best due to their high protein and fiber content. For a keto-friendly option, try spiralized zucchini noodles.

How long does it take to prepare this dish?

The recipe can be prepared in under 30 minutes, making it perfect for quick weeknight dinners or meal prep.

Is this dish suitable for meal prep?

Yes! The bold flavors hold up well when reheated, making it an excellent option for meal prepping. Store it in airtight containers in the fridge for up to 4 days.

How can I make the sauce creamier?

Blend low-fat cottage cheese into the buffalo sauce for extra creaminess and a boost in protein without adding excess fat.