This high protein pasta recipe is delicious, filling, and versatile. It’s great for meal prep, easy to make on a weeknight, and customizable to different dietary needs like gluten-free or vegetarian. With its balance of protein, complex carbs, and healthy fats, it’s perfect for active lifestyles and anyone looking to eat healthier without giving up comfort food.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
High-protein pasta (such as lentil, chickpea, or whole wheat pasta)
Chicken breast or ground turkey, cooked and chopped
Olive oil
Garlic, minced
Onion, diced
Cherry tomatoes, halved
Baby spinach or kale
Canned white beans or chickpeas, rinsed and drained
Low-fat cottage cheese or Greek yogurt (for creaminess)
Parmesan cheese, grated
Salt and pepper to taste
Red pepper flakes (optional)
Fresh basil (optional for garnish)
Directions
Cook the high-protein pasta according to package instructions. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until translucent.
Add cooked chicken or ground turkey to the skillet. Stir in cherry tomatoes and cook until softened.
Add baby spinach or kale and cook until wilted.
Stir in white beans or chickpeas and heat through.
Reduce heat and stir in cottage cheese or Greek yogurt to create a creamy sauce. Season with salt, pepper, and red pepper flakes if using.
Toss in the cooked pasta and stir until everything is well combined and heated through.
Top with grated Parmesan and fresh basil before serving.
Servings and timing
This recipe serves 4 and takes about 30 minutes to prepare and cook.
Variations
Vegetarian: Omit the meat and double up on beans or add tofu for plant-based protein.
Vegan: Use plant-based pasta and skip dairy by using dairy-free yogurt or cashew cream.
Spicy: Add crushed red pepper or a drizzle of hot sauce.
Cheesy: Stir in shredded mozzarella or use ricotta instead of cottage cheese.
Different Proteins: Swap in shrimp, lean beef, or tempeh for variety.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water or broth to keep the sauce creamy. This dish is not ideal for freezing due to the creamy components, but the cooked pasta and protein can be frozen separately for future use.
FAQs
What kind of pasta is best for high protein?
Legume-based pastas like chickpea or lentil pasta are great for boosting protein, but whole wheat or fortified traditional pastas work too.
Can I make this dish dairy-free?
Yes, substitute cottage cheese or Greek yogurt with dairy-free alternatives like almond-based yogurt or blended tofu.
Is this pasta good for meal prep?
Absolutely. It stores well and makes for a quick, protein-rich lunch or dinner throughout the week.
How much protein is in a serving?
This varies based on your ingredients, but a typical serving contains 25–35 grams of protein.
Can I use canned tuna or salmon?
Yes, both are excellent high-protein options and work well with this recipe.
How can I make the sauce creamier?
Blend the cottage cheese or yogurt before adding, or add a splash of pasta water to loosen the sauce.
What vegetables can I add?
Broccoli, zucchini, bell peppers, mushrooms, or peas all work well and add extra nutrients.
Can I make this gluten-free?
Yes, just use gluten-free high-protein pasta made from lentils, quinoa, or chickpeas.
Is it good cold or as a pasta salad?
Yes, this dish can be enjoyed cold, especially if made with Greek yogurt—it works great as a high-protein pasta salad.
What if I don’t like beans?
You can skip the beans and increase the meat or use tofu or tempeh instead.
Conclusion
High Protein Pasta is a perfect example of how nutritious meals can still be hearty, flavorful, and satisfying. With a combination of protein-rich ingredients, fresh veggies, and a creamy, comforting texture, it’s a meal you’ll want to make again and again. Whether for a post-workout dinner or a healthy weeknight staple, this pasta delivers both taste and nutrition.
High Protein Pasta is a balanced, flavorful meal packed with protein-rich ingredients like lean meats, legumes, and dairy. It’s satisfying, easy to make, and perfect for fueling an active lifestyle while still enjoying a comforting pasta dish.
Author:Catherine
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Yield:4 servings
Category:Main Dish
Method:Stovetop
Cuisine:American
Ingredients
8 oz high-protein pasta (lentil, chickpea, or whole wheat)
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, diced
1 cup cherry tomatoes, halved
2 cups baby spinach or kale
1 can (15 oz) white beans or chickpeas, rinsed and drained
1 cup cooked chicken breast or ground turkey, chopped
1/2 cup low-fat cottage cheese or Greek yogurt
1/4 cup grated Parmesan cheese
Salt and black pepper to taste
1/4 teaspoon red pepper flakes (optional)
Fresh basil for garnish (optional)
Instructions
Cook high-protein pasta according to package instructions. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add garlic and onion, sauté until translucent, about 3–4 minutes.
Add cooked chicken or ground turkey and stir for 2–3 minutes until heated through.
Stir in cherry tomatoes and cook until they begin to soften, about 3 minutes.
Add spinach or kale and cook until wilted.
Add white beans or chickpeas and stir until warmed through.
Reduce heat and stir in cottage cheese or Greek yogurt to create a creamy sauce. Season with salt, pepper, and red pepper flakes if using.
Add cooked pasta to the skillet and toss everything together until well combined and heated through.
Top with grated Parmesan and fresh basil before serving.
Notes
Use Greek yogurt for a tangier, higher-protein sauce; blend for extra creaminess.Make it vegetarian by omitting meat and doubling the beans or using tofu.Use dairy-free yogurt and skip Parmesan for a vegan version.Add veggies like mushrooms, zucchini, or broccoli for more fiber and nutrients.Reheat with a splash of water or broth to keep the sauce smooth.
