French Onion Chicken Pasta
Each serving of French Onion Chicken Pasta provides 71g protein and 540 calories — hitting the protein-per-calorie sweet spot for cutting and muscle building. Slow cooker method produces 10 servings with minimal active prep, giving you a protein-dense Italian base that reheats consistently. Targets lifters who need high protein density without excess calories.
Ingredients
- •50 oz Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •3 tbsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •2 tbsp Garlic
- •1 tbsp Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •1 tbsp Garlic powder
- •2 tsp Yellow Onion
- •1 Low Sodium Beef Broth(907g)
- •4 Yellow Onion(600g)
- •2 tbsp Butter
- •32 oz Low Sodium Beef Broth
- •2 tbsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •1 tbsp Worcestershire Sauce
Lea & Perrins is the standard. A little goes a long way.
- •1 tsp Mustard, Dijon
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •800 g Cottage Cheese (2%)
1% or 2% small-curd cottage cheese. Good Cultures or Daisy brand.
- •200 g Fat-Free Cheddar Cheese
- •75 g Egg, Whole, Large
- •1 Skim Milk(1893g)
- •1 Yellow Onion(150g)
- •1 Black pepper & salt to taste(0g)
- •672 g Rotini Pasta, cooked to 50%
- •1 Rotini Pasta(454g)
- •1 Chopped chives for garnish(0g)
- •1 Yellow Onion(150g)
Instructions
- 1Add chicken with Worcestershire, minced garlic, dijon mustard, salt, garlic powder, onion powder, black pepper, thyme, beef bone broth, and rosemary sprig to slow cooker. Cook on high 3-4 hours.
- 2Make caramelized onions: cook diced yellow onions with butter, beef bone broth, Worcestershire, soy sauce, Dijon, and optional herbs until caramelized.
- 3Blend cheese sauce: combine cottage cheese, fat free cheese, parmigiano reggiano, fat free milk, 3/4 of caramelized onions, and season with black pepper and salt.
- 4Cook rigatoni to 50% done.
- 5Add pasta and cheese sauce to slow cooker with ~1 cup pasta water.
- 6Mix well and garnish with chopped chives and remaining caramelized onions.
Nutrition — Per Serving
540
calories
71g
protein
9g
fat
- Carbohydrates
- 55g
10 servings per batch
Macro data sourced from USDA FoodData Central
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How much protein does French Onion Chicken Pasta have per serving?
Each serving delivers 71g of protein and 540 calories with 9g fat and 55g carbs. This is one of the highest protein-per-serving options in the PrepForge library with balanced carbohydrate support.
How long does French Onion Chicken Pasta take to prep?
Quick prep time with 10 servings per batch means the slow cooker does nearly all the work while you're training or working. One session produces ten ready-to-eat meals, making this highly efficient for weekly meal prep.
Is French Onion Chicken Pasta good for muscle gain?
At 71g protein and 55g carbs per 540 calories, this recipe is built for muscle gain by delivering high protein alongside sufficient carbohydrates for workout performance and glycogen replenishment. The calorie-to-macro ratio supports both strength and hypertrophy training phases.
