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Comfort Food That Actually Loves You Back

If you’ve ever thought that managing diabetes means giving up creamy, satisfying pasta dishes — we’re here to change your mind. This High-Protein Creamy Butternut Squash Pasta with Chicken is everything you want in a comfort meal: velvety sauce, hearty protein, tender pasta, and a pop of greens — all built around ingredients that work with your blood sugar, not against it.

This recipe is Week 1 of our Diabetes Team Takeover for National Nutrition Month at Health Care Partners of South Carolina. Every Thursday in March, our Diabetes Care Team is sharing a recipe designed specifically for people managing diabetes, prediabetes, or anyone looking to eat a little healthier without sacrificing flavor.

This dish serves 6, packs 30 grams of protein per serving, and uses Banza chickpea pasta — a game-changer for anyone watching their blood sugar. Let’s get into it.

Why This Recipe Works for Blood Sugar Management

Every ingredient in this dish was chosen with intention. Here’s what makes it a standout for diabetes-friendly eating:

🩺 Diabetes Team Breakdown

• Banza Chickpea Pasta: Higher in protein and fiber than regular pasta, with a lower glycemic impact. It digests more slowly, helping prevent blood sugar spikes.
• Butternut Squash: A complex carbohydrate with fiber and beta-carotene. It creates the creamy sauce base without added cream or butter.
• Greek Yogurt + Ricotta: Adds creaminess and protein while keeping saturated fat in check versus heavy cream-based sauces.
• Chicken Thighs: 30g of protein per serving helps slow carbohydrate absorption and keeps you full and satisfied longer.
• Baby Spinach/Kale: Non-starchy greens add fiber, iron, and vitamins with virtually no blood sugar impact.

High-Protein Butternut Squash Pasta Recipe

Ingredients

Pasta & Greens:

• 10 oz Banza Brown Rice Pasta (or chickpea pasta)
• 2 cups baby spinach or kale

For the Butternut Squash Sauce:

• 1 tbsp olive oil
• 1/2 medium onion, diced
• 3 cloves garlic, minced
• 1 1/2 lb fresh or frozen butternut squash, peeled & cubed
• 2 cups low-sodium vegetable broth
• 1/2 cup part-skim ricotta cheese
• 1/2 cup plain Greek yogurt
• 2 tbsp grated Parmesan cheese
• 1 tsp Dijon mustard
• 1/2 tsp smoked paprika
• 1/2 – 1 tsp salt (adjust to taste)
• 1/2 tsp black pepper

For the Chicken:

• 4 boneless, skinless chicken thighs (about 1 1/2 lbs total)
• 1 tbsp olive oil or avocado oil
• Salt and pepper to taste
• Optional: garlic powder, paprika, or your favorite seasoning blend

Instructions

1. Cook the pasta: Bring a large pot of salted water to a boil. Cook Banza pasta according to package directions until al dente. Reserve 1/2 cup pasta water before draining. (Start your sauce and chicken while pasta cooks — this all comes together at the same time!)
2. Build the sauce base: In a large skillet, heat 1 tbsp olive oil over medium heat. Add diced onion and cook 5 minutes until softened. Add garlic and cook 1 minute more until fragrant.
3. Simmer the squash: Add cubed butternut squash and vegetable broth. Bring to a simmer, cover, and cook 10–12 minutes until squash is fork-tender.
4. Cook the chicken: Pat chicken thighs dry and season both sides. Heat oil in a separate skillet over medium-high. Cook smooth-side down 5–6 minutes without moving to develop a golden crust. Flip, reduce to medium, and cook another 5–7 minutes until internal temp reaches 165°F. Rest a few minutes, then slice.
5. Blend the sauce: Transfer squash mixture to a blender (or use an immersion blender). Add ricotta, Greek yogurt, Parmesan, Dijon, smoked paprika, salt, and pepper. Blend until silky smooth. Add reserved pasta water if needed to thin.
6. Combine: Return sauce to skillet over low heat. Add drained pasta, spinach/kale, and sliced chicken. Toss gently 2–3 minutes until greens wilt and everything is coated.
7. Serve: Divide into bowls. Top with extra Parmesan, toasted pumpkin seeds, or fresh herbs if desired.

Nutrition Facts (Per Serving)

Also contains: Saturated Fat 4g • Sodium 540mg • Sugar 4g