Follow Us

Close this search box.
Close this search box.
High Protein Chicken Rigatoni with Vodka Sauce Blog

High Protein Chicken Rigatoni with Vodka Sauce

Eating nutritiously does not have to be boring. Eating nutritious food can be incredibly delicious and satisfying. There are countless ways to prepare nutritious meals that are both tasty and enjoyable. A nutritious meal is a balanced meal that is rich in essential nutrients like vitamins, minerals, fiber, and healthy fats. While some pasta dishes can be high in refined carbs and unhealthy fats, not all pasta is inherently unhealthy, and here is a recipe for a chicken rigatoni with vodka sauce.

Vodka pasta typically consists of penne pasta cooked al dente and tossed in a creamy tomato-based sauce infused with vodka, heavy cream, garlic, onions, and red pepper flakes. The dish is particularly unhealthy due to its high fat and calorie content from the cream.

However, any dish can be modified to create a more balanced meal. Instead of cream, this recipe calls for cottage cheese. This recipe is a high-protein and low-fat dish.

Chicken Rigatoni with Vodka Sauce - 12 servings

556 CAL | 9 g FAT | 68 g CHO | 49 g PRO | 3 g fiber | 3 g saturated fat

*The caloric value of vodka (no sugar) is not included as a great percentage of the alcohol burns off through cooking


  • 24 oz low-fat cottage cheese
  • 2 cups 2% fat milk
  • 6 oz tomato paste
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • ½ cup vodka
  • ¼ cup of grated parmesan cheese
  • 24 oz rigatoni pasta
  • Parsley flakes, for garnish
  • Salt and pepper, to taste
  • 3.25 lbs chicken breast, cut into 12 equal sections
  • 2 tbsp extra virgin olive oil – add to nutrition facts


  1. Boil a pot of water for pasta noodles, add the noodles to the pot, and drain the noodles to be set aside
  2. Heat ½ tbsp of olive oil in a non-stick pan on medium to high heat
  3. Add chopped onion and minced garlic, and cook until browned
  4. Add in the tomato paste and stir until combined
  5. Add in the vodka and mix to allow the alcohol to burn off before removing the pan from the heat
  6. Add the cottage cheese, tomato mixture, milk, and parmesan cheese to a blender and blend until smooth
  7. Add the cooked pasta and sauce to a pot on medium-low heat and let it cook for about 5 minutes
  8. Season the pasta to taste
  9. Add ½ tbsp of olive oil in a non-stick pan on medium to high heat
  10. Add the chicken breast to the pan until cooked thoroughly
  11. Serve pasta with 1 chicken breast section. Enjoy!

Add a vegetable, like broccoli, kale, or spinach on the side for a more balanced meal. This pasta is a great meal for people trying to meet a specific protein goal daily. Protein is important for weight loss, weight gain, and weight maintenance.

If you are interested in being a nutritional coach, click HERE to get certified with IFTA! 

We also offer other fitness certifications, at-home workout Videos, CECs for fitness certifications, and more! Check out our website to look at other blog posts and what IFTA has to offer.


How to grow your
fitness business in 2024

Enter your details below to get instant access to the Free Training.

Course Highlights