High-Protein Marry Me Chicken Pasta Salad Recipe

<ul class="ingredients-main-list"><li class="ingredients-single-item">450g high-protein pasta (chickpea, lentil, or edamame pasta)</li><li class="ingredients-single-item">600g chicken breast, boneless and skinless</li><li class="ingredients-single-item">2 tbsp olive oil</li><li class="ingredients-single-item">4 cloves garlic, minced</li><li class="ingredients-single-item">120g sundried tomatoes in oil, chopped</li><li class="ingredients-single-item">2 tbsp oil from sundried tomato jar</li><li class="ingredients-single-item">240ml low-fat Greek yogurt</li><li class="ingredients-single-item">120ml chicken broth, low-sodium</li><li class="ingredients-single-item">80g grated parmesan cheese</li><li class="ingredients-single-item">30g protein powder, unflavored (optional)</li><li class="ingredients-single-item">1 tsp Italian seasoning</li><li class="ingredients-single-item">1/2 tsp smoked paprika</li><li class="ingredients-single-item">1/2 tsp red pepper flakes (adjust to taste)</li><li class="ingredients-single-item">20g fresh basil, chopped</li><li class="ingredients-single-item">Salt and freshly ground black pepper, to taste</li><li class="ingredients-single-item">Juice of 1 lemon</li></ul>

<ul class="equipment-main-list"><li class="equipment-single-item">Large pot for pasta</li><li class="equipment-single-item">Large non-stick skillet</li><li class="equipment-single-item">Meat thermometer</li><li class="equipment-single-item">Mixing bowls</li></ul>

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 190°C. Season the chicken breasts generously with salt and pepper on both sides. This initial seasoning forms the foundation of flavor for your protein-packed meal.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat. Once hot, add the chicken breasts and sear for 3-4 minutes on each side until golden brown. You're looking for a beautiful caramelization that will add depth of flavor – don't skip this step!</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Transfer the skillet to the preheated oven and bake for 15-20 minutes until the chicken reaches an internal temperature of 74°C. Using a meat thermometer ensures perfectly juicy chicken that's safe to eat. Once done, remove from oven, transfer to a cutting board, and let rest for 10 minutes before cutting into bite-sized pieces.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>While the chicken is baking, bring a large pot of salted water to a boil. Cook the high-protein pasta according to package instructions, but subtract 1 minute from the recommended time for al dente texture. Protein pasta can become mushy if overcooked, so watch it carefully.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Drain the pasta and rinse under cold water to stop the cooking process. Toss with 1 tablespoon of olive oil to prevent sticking and set aside in a large mixing bowl.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>In the same skillet used for the chicken (don't wash it – those browned bits are flavor gold!), add the sundried tomato oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant but not browned. Browning garlic can make it bitter, so keep a close eye on it.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Add chopped sundried tomatoes, Italian seasoning, smoked paprika, and red pepper flakes. Stir for 1 minute to bloom the spices, which releases their essential oils and intensifies flavor.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Pour in the chicken broth and use a wooden spoon to scrape up all the flavorful browned bits from the bottom of the pan – this deglazing step is crucial for a rich sauce.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Lower the heat and whisk in the Greek yogurt until smooth. If using protein powder, sprinkle it in gradually while whisking continuously to prevent lumps. The yogurt provides creaminess while boosting the protein content of your dish.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>Add the grated parmesan cheese and stir until melted and incorporated. Season with salt and pepper to taste. The sauce should be creamy but not too thick – if needed, add a splash more broth.</li><li class="MethodStepper"><h4 class="step-title">Step 11</h4>Remove from heat and let the sauce cool for about 10 minutes. This prevents the sauce from immediately being absorbed into the pasta, which would make your pasta salad dry.</li><li class="MethodStepper"><h4 class="step-title">Step 12</h4>Add the diced chicken, sauce, and lemon juice to the pasta bowl. Fold everything together gently until well combined. The warmth of the sauce and chicken will slightly reheat the pasta without making it soggy.</li><li class="MethodStepper"><h4 class="step-title">Step 13</h4>Fold in most of the chopped fresh basil, reserving some for garnish. Taste and adjust seasoning as needed – the flavors should be bold as they will mellow slightly when chilled.</li><li class="MethodStepper"><h4 class="step-title">Step 14</h4>Cover and refrigerate for at least 2 hours or overnight to allow flavors to meld. The pasta will absorb some of the sauce, intensifying the "marry me" flavor profile that gives this dish its name.</li><li class="MethodStepper"><h4 class="step-title">Step 15</h4>Before serving, bring to room temperature for 15-20 minutes, garnish with remaining fresh basil, and an extra sprinkle of parmesan and red pepper flakes if desired. This pasta salad can be stored in an airtight container in the refrigerator for up to 3 days – perfect for meal prep!</li></ol>