French Onion Chicken Rigatoni
This French Onion Chicken Rigatoni delivers 71g protein and 540 calories per serving — matching high-protein needs with moderate calorie density for body composition work. Yields 10 slow-cooker servings from quick prep, meaning one session covers most of your week. Built for lifters who want legitimate protein content without cooking every day.
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%
Instructions
- 1Add chicken ingredients to slow cooker. Cook on high for 3-4 hours.
- 2While chicken cooks, caramelize onions with butter, broth, Worcestershire, soy sauce, and Dijon.
- 3Blend cheese sauce ingredients with 3/4 of caramelized onions.
- 4Add cheese sauce to slow cooker and mix.
- 5Cook rigatoni to 50% doneness.
- 6Add pasta to slow cooker with ~1 cup pasta water.
- 7Mix well and divide into servings.
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 Rigatoni have per serving?
Each serving contains 71g of protein and 540 calories with 9g fat and 55g carbs. The protein density here is exceptional, making it straightforward to hit daily protein targets without overeating.
How long does French Onion Chicken Rigatoni take to prep?
Quick prep with 10 servings per batch means minimal active time upfront and slow cooker handling the rest. You'll have a full week of prepared meals from a single cooking session.
Is French Onion Chicken Rigatoni good for muscle gain?
At 71g protein per serving and 55g carbs, this recipe directly supports muscle gain by providing high protein alongside sufficient carbohydrates for training fuel and recovery. The 540-calorie base allows flexibility to match your daily surplus needs.
