High-Protein Sun-Dried Tomato Shrimp Chickpea Pasta
- Bridgette Barlow
- Apr 2
- 3 min read
A high-protein, high-fiber meal designed to support metabolism, hormones, and fat loss—without restriction.
The goal isn't restriction... it's strategic nourishment.
If you’ve ever felt like you had to eat less to lose weight, this recipe is your reminder that your body actually thrives when you eat better.
This is what I call intentional fuel.
As we move through our 30s and 40s, our bodies become more sensitive to stress, blood sugar swings, and muscle loss—all of which can slow metabolism and make fat loss feel harder than it used to. That’s why the goal isn’t restriction… it’s strategic nourishment.
This meal was designed to do exactly that.
With 53 grams of protein and 13.7 grams of fiber per serving, this creamy, satisfying pasta helps:
Support lean muscle (which directly impacts your metabolism)
Keep blood sugar stable (hello, fewer cravings and energy crashes)
Improve fullness so you’re naturally less likely to overeat
Support gut health and hormone balance
And the best part? It doesn’t feel like “diet food.”
We’re using chickpea pasta for added fiber and plant-based protein, a creamy cottage cheese sun-dried tomato sauce for a rich, protein-packed base, and pairing it with shrimp and zucchini for a combination that’s both nourishing and satisfying.
Because fat loss—especially in midlife—isn’t about eating less. It’s about eating in a way that supports your metabolism, your hormones, and your energy.
This is the kind of meal that helps you feel strong, fueled, and in control of your body again.
High-Protein Sun-Dried Tomato Shrimp Chickpea Pasta (4 servings)
Ingredients
12 ounce box of chickpea rotini
1 1/4 cups of full fat cottage cheese (262g) Could sub low fat
6 tbsp grated dry parmesan cheese
4 tbsp Sundried tomatoes (in oil, drained)
1 tsp garlic powder (more or less to taste)
1-2 tsp Italian seasoning (more or less to taste)
1 tbsp olive oil
1 large, diced zucchini (or 2 small ones)
2 medium tomatoes diced
16 ounce bag of wild shrimp thawed
1-2 cups of pasta water
salt and pepper, to taste
Directions
Dice your zucchini and tomatoes, if not already diced and set aside.
In a blender or food processor, combine cottage cheese, parmesan cheese, drained sundried tomatoes, garlic powder and italian seasoning. Sprinkle some salt and pepper.
Blend sauce until smooth. Taste and adjust, as needed. Set aside
Fill up a large pot of water to cook pasta and set on high to bring to a boil.
While water is coming to a boil, in a large skillet, add olive oil and heat at medium.
Add diced veggies and sauté adding some salt and pepper to taste (keep in mind that the sauce is already salted and seasoned as well).
When the water has come to a boil add the pasta and cook according to package directions (err on the side of the shorter cook time, to prevent overcooking).
While the pasta is cooking, add the sauce into the softened veggies in the skillet. It will start to melt and soften as it heats.
If needed, add 1-2 cups/ladles of pasta water to the sauce to thin it to desired consistency to coat the pasta. Turn heat to low to wait for pasta to finish cooking.
Drain cooked pasta and add to skillet and toss in the veggie cream sauce.
Serve!
This recipe makes 4 large servings that cover all macros of a complete meal. Feel free to break into 6 smaller servings and add a side salad if you prefer a lighter or smaller meal.
Nutrition (per serving)
Make 4 large servings
Calories: 580
Protein: 53 g
Carbohydrates: 63 g
Fat: 14.6 g
Fiber: 13.7 g
PS — Recipes are helpful… but knowing how to build meals that work for your body, hormones, and fat loss goals? That’s where everything changes.
If you’re ready to stop guessing and finally understand exactly what your body needs to lose fat and feel like yourself again…
👉 Book your Midlife Hormone Clarity Session ($247)
This is a personalized, 1:1 strategy session where we map out your metabolism, hormones, and next steps.
Not quite ready for that yet?
I created a free resource called the ✨Metabolism Reset Guide for Women 35+ ✨ where I break down exactly why this is happening…
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