Pasta often gets a bad reputation for being a simple carb-heavy dish, but with the right ingredients, it can become a powerhouse of protein. Whether you’re an athlete trying to build muscle or simply want to make healthier meal choices, these high-protein pasta recipes are here to save the day. Packed with lean proteins, legumes, and vegetables, these dishes will fuel your body while still delivering all the delicious comfort pasta has to offer.
1. Chicken Alfredo Protein Pasta
A creamy Alfredo sauce made with Greek yogurt and parmesan is combined with grilled chicken breast and whole wheat pasta for a high-protein meal.
Protein: 30g per serving
Tip: Add peas or spinach for extra fiber and vitamins.
2. Turkey Bolognese with Chickpea Pasta
Ground turkey replaces beef in this lean Bolognese sauce, served over chickpea pasta for a boost of plant-based protein.
Protein: 35g per serving
Tip: Use fresh basil for a burst of flavor.
3. Tuna and White Bean Pasta Salad
Canned tuna and white beans are combined with whole-grain pasta, olive oil, and lemon for a light yet protein-packed dish.
Protein: 28g per serving
Tip: This is great for meal prep—store it in the fridge for quick meals.
4. Lentil Pasta with Roasted Vegetables
Lentil-based pasta brings plant-based protein to the table. Pair it with roasted veggies like zucchini, bell peppers, and cherry tomatoes.
Protein: 25g per serving
Tip: Drizzle balsamic glaze for added depth.
5. Shrimp Scampi with Edamame Pasta
This light and refreshing scampi uses edamame pasta, which is high in protein, and succulent shrimp for an added protein punch.
Protein: 40g per serving
Tip: Sprinkle chili flakes for a spicy kick.
6. Cottage Cheese and Pesto Pasta
Cottage cheese blended with pesto creates a creamy, high-protein sauce. Toss it with your favorite pasta and cherry tomatoes.
Protein: 24g per serving
Tip: Use whole-grain pasta to increase the fiber content.
7. High-Protein Vegan Alfredo with Tofu
Silken tofu blended into the Alfredo sauce adds a creamy texture and extra protein, making this a perfect vegan option.
Protein: 22g per serving
Tip: Serve with edamame pasta for even more protein.
8. Beef Stroganoff Pasta
Lean ground beef combined with a Greek yogurt sauce over egg noodles makes a filling, high-protein meal.
Protein: 32g per serving
Tip: Garnish with parsley for added freshness.
9. Seared Salmon with Spinach Pasta
Seared salmon and spinach fettuccine are paired with a light lemon-butter sauce. Salmon offers heart-healthy fats along with plenty of protein.
Protein: 38g per serving
Tip: Add a sprinkle of Parmesan for extra flavor.
10. Black Bean Pasta with Salsa Verde
Black bean pasta delivers high protein and fiber. Toss it with salsa verde and grilled chicken for a zesty meal.
Protein: 30g per serving
Tip: Add avocado slices for creaminess.
11. Protein-Packed Mac and Cheese
Upgrade traditional mac and cheese by using chickpea pasta and adding grilled chicken or ground turkey.
Protein: 27g per serving
Tip: Use low-fat cheese to keep it light.
12. Tofu Stir-Fry Pasta
Use tofu as the protein base in this Asian-inspired pasta dish with soba noodles, bell peppers, and broccoli.
Protein: 25g per serving
Tip: Top with sesame seeds for crunch.
13. Spaghetti with Meatballs (Chicken or Turkey)
Lean chicken or turkey meatballs provide a protein boost to traditional spaghetti. Serve with marinara sauce over whole-grain spaghetti.
Protein: 35g per serving
Tip: Add a side of sautéed greens for extra nutrients.
14. Prawn and Pea Linguine
This simple yet elegant pasta features prawns, peas, and lemon over linguine for a light, protein-rich dish.
Protein: 33g per serving
Tip: Use whole-wheat linguine for extra fiber.
15. Zucchini Noodles with Chicken and Pesto
Swap traditional pasta with zucchini noodles for a low-carb, high-protein dish. Grilled chicken and pesto bring the protein.
Protein: 29g per serving
Tip: Sprinkle pine nuts for added texture.
16. Ricotta and Spinach Stuffed Shells
Whole-grain pasta shells filled with ricotta, spinach, and a touch of Parmesan create a satisfying vegetarian meal.
Protein: 26g per serving
Tip: Top with marinara sauce for added flavor.
17. Sausage and Kale Pasta
Chicken sausage and kale come together with whole-wheat penne for a savory and protein-rich dish.
Protein: 28g per serving
Tip: Use spicy sausage if you like a bit of heat.
18. Creamy Mushroom and Chicken Pasta
Chicken breast and sautéed mushrooms tossed in a creamy Greek yogurt sauce make for a hearty, protein-rich meal.
Protein: 30g per serving
Tip: Add a pinch of thyme for a touch of earthy flavor.
19. Peanut Butter and Chicken Soba Noodles
This protein-packed dish combines soba noodles with grilled chicken and a creamy peanut butter sauce.
Protein: 34g per serving
Tip: Garnish with chopped peanuts for added crunch.
20. Vegan Bolognese with Tempeh
Tempeh mimics ground meat in this plant-based Bolognese sauce served over lentil or chickpea pasta.
Protein: 28g per serving
Tip: Add nutritional yeast for a cheesy flavor boost.
5 Essential Tips for Cooking High-Protein Pasta Dishes
- Choose Protein-Enriched Pasta: Look for chickpea, lentil, or edamame-based pasta for extra protein.
- Incorporate Lean Proteins: Use chicken, turkey, seafood, or tofu to keep the dish healthy.
- Add Vegetables for Fiber: Spinach, kale, and bell peppers enhance nutrition and flavor.
- Use Greek Yogurt for Sauces: Replace heavy cream with Greek yogurt for a high-protein alternative.
- Don’t Overcook Pasta: Al dente pasta retains its texture better and supports digestion.
FAQs about High Protein Pasta Recipes
1. Can I use regular pasta for these recipes?
Yes, but using protein-enriched or whole-grain pasta will further boost the protein content.
2. How much protein should I aim for in a post-workout pasta dish?
Aim for 20-30 grams of protein per serving to support muscle recovery.
3. Are these recipes suitable for meal prep?
Yes! Many of these dishes store well and can be reheated for quick meals during the week.
4. Can I make vegan versions of these recipes?
Absolutely! Swap animal proteins with plant-based alternatives like tofu, tempeh, or lentils.
5. Is high-protein pasta good for weight loss?
High-protein pasta can keep you fuller for longer, which may aid in weight management.
Conclusion
With these 20 high-protein pasta recipes, you can enjoy delicious, nutritious meals that fuel your body and keep you satisfied. Whether you’re looking for post-workout recovery options or family-friendly dinners, these recipes offer the perfect balance of protein, carbs, and healthy fats. Incorporate them into your weekly meal plan for flavorful dishes that support your fitness and health goals.
Sources
- The Plant Based School: High Protein Pasta Recipes
- This site offers a variety of high-protein pasta recipes, including lentil pasta and mushroom Alfredo, emphasizing the protein content and health benefits of each dish.
- Read more here
- MyProtein: High-Protein Pasta Recipes
- MyProtein offers several high-protein pasta dishes, such as creamy sausage pasta and BBQ pulled chicken mac ‘n’ cheese, with detailed nutritional information.
- Check it out here
- Eat The Gains: Creamy Cottage Cheese Pasta
- This recipe focuses on using cottage cheese to create a high-protein pasta dish, highlighting its nutritional benefits and ease of preparation.
- Find the recipe here
- Plantbaes: High-Protein Vegan ‘Marry Me Pasta’
- This plant-based recipe showcases how to create a high-protein meal using lentil pasta and butter beans, perfect for meal prep.
- Learn more here
