Say you’re on a health and weightloss journey and one of the main tips you’ll likely hear is to start increasing your protein intake and reduce carbs. You’ll see it all the time when fitness gurus or body builders chug a ton of egg yolks or protein shake in the morning before a workout. It’s true that a high protein diet helps with building muscle and giving the body proper nutrients and energy to function properly. So it only makes sense that increasing your protein intake can help support you with weight management and have a lot of other benefits to the body, which we will discuss further later.
Preparing a high-protein pasta dish could be an easy and convenient way to add more protein to your diet. Today, I’m sharing a round up of high protein pasta recipes you will love that can be easily added into your weekly meal rotation.
7 High Protein Pasta Recipes
Pasta isn’t usually the first type of dish that comes to mind when you think about eating a high protein meal. For instance, you may see pasta as more of carb heavy dish, but the truth is it doesn’t have to be. There are a lot of ways to make pasta including many low calorie pasta recipes. But you may be wondering, is pasta high in protein? We’ll answer that and share which types of pasta you might want to consider when on a high protein diet.
Is Pasta High In Protein
When thinking about some of the most popular pasta dishes in America, you might think about macaroni and cheese or spaghetti. But are these dishes typically high in protein? Not necessarily. While they do contain some protein, traditionally the amount of protein in these dishes are relatively low. However there are other types of pasta dishes that are higher in protein. There are also certain ingredients you can include to your pasta dishes that help increase the number of grams of protein per serving.
Is High Protein Pasta Good For You
Unpopular opinion, but yes – pasta can be good for you. More specifically, high protein pasta can be an excellent source of protein and fiber into your diet. While it shouldn’t be a substitute for all other food groups, it can be an important part of a balanced diet.
Choosing the right type of pasta noodles can be an easy way of bumping up the number of grams of protein per serving. The same can be said for the types of cheese like by choosing a cream cheese, cottage cheese, or other nutrient-rich creamy sauce. Additionally, high protein pastas made with lentils or chickpeas can also offer a good source of nutrients and vitamins.
Another important key to keep in mind is portion sizes. Not sure how much is too much? Find out what is a portion size of pasta.
How To Make High Protein Pasta
When you’re planning to bump up your protein and lower your carbs, it doesn’t mean you’ll have to forgo pasta all together. There are many high protein pasta recipes you can try. While all aren’t necessarily low carb, some are… Or you can always substitute the types of pasta used to go lower in carbs. Ready to find out what high protein pasta ideas we love? Feel free to jump to recipe.
Chicken & Pasta Boxes
29g Carbs, 48g Protein, 10g Fat, 5g Fiber, 0g Added Sugar
Sometimes just knowing what to pair your pasta with helps make all the difference to help create a high protein meal. In this recipe, we kept the pasta itself simple and served it with chicken and cabbage to create a high protein pasta meal.
Ingredients
2 cups Cabbage, shredded – 32 calories
2 Tbsp Balsamic vinegar – 28 calories
6 oz Chicken breast, boneless, skinless, raw – 190calories
½ cup Pasta, whole wheat, cooked – 80 calories
1 tsp Butter (tsp) – 36 calories
½ oz Cheese, sliced, pepper jack, full fat/ regular – 50 calories
Directions
- Spray a pan with an oil spray. (I like olive oil)
- Cook chicken on each side for 5-6 minutes or until chicken gets to 165 degrees internally (use an instant-read thermometer).
- While chicken is still hot, top chicken with cheese and let melt.
- Make salad with cabbage and vinegar.
- Mix butter with warm pasta (to keep from getting hard).
- No chicken? Use canned tuna or the vegetarian option.
- Gluten-free? Use gluten free pasta.
Creamy Lemon Pasta
10g Carbs, 26g Protein, 17g Fat, 4g Fiber, 4g Added Sugar
I love how light this dish is, perfect for spring and summer months. The creamy sauce and lemon flavor help brighten up the dish. It can be served as an entree or side dish. It pairs well with grilled veggies, shrimp or roasted chicken.
Ingredients
2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
⅓ Tbsp Garlic, minced (Tbsp) – 0 calories
4 slice Lemon, slice – 0 calories
0 cup Heavy Cream (cups) – 50 calories
2 oz Cheese, Parmesan, shaved (oz) – 222 calories
¼ tsp Pepper, ground – 0 calories
¼ tsp Basil, dried – 0 calories
Directions
- Note: we’re using the lemon peel of 1/2 a lemon, not 4 lemon slices here.
- Spray a pan with an oil spray. Add in garlic. Cook zoodles on stovetop – if cooking from frozen, drain away any excess liquid once cooked through.
- Once cooked through, add lemon peel and cream to the pan, heat for 3-4 minutes.
- Remove lemon peel.
- Transfer to a bowl, top with basil, shaved parm, and pepper.
Tuna Pasta Salad
34g Carbs, 50g Protein, 18g Fat, 7g Fiber, 0g Added Sugar
There isn’t much meal prep involved in this easy high protein tuna pasta salad dish. Just throw all the ingredients together and mix for an easy high protein pasta salad.
Ingredients
1 Tuna, canned (1 can) – 120 calories
½ cup Tomatoes, grape – 16 calories
2 cups Leafy greens, lettuce, raw – 10 calories
1 oz Cheese, goat – 103 calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry – 140calories
⅛ cup Almonds – 95 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
1 Tbsp Red wine vinegar (Tbsp) – 3 calories
Directions
- Cook the pasta (bean pasta e.g. Banza) as instructed on package. Let cool.
- Mix all ingredients into a salad.
- Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Caprese Sheet Pan with Pasta
38g Carbs, 58g Protein, 19g Fat, 6g Fiber, 2g Added Sugar
Sometimes when you have a taste for eating pasta, there are specific flavorings that you’re desiring. This high protein caprese dish is just that — you get to load up on your protein intake while getting your fix with the classic mozzarella, tomato, and garlic flavorings you would expect in a popular pasta meals.
Ingredients
6 oz Chicken breast tenders, raw – 195 calories
3 oz Mozzarella balls, mini – 210 calories
1½ cups Tomatoes, grape – 48 calories
⅛ tsp Italian seasoning – 0 calories
⅛ tsp Garlic salt – 0 calories
1 Tbsp Balsamic glaze – 30 calories
½ cup Pasta, whole wheat, cooked – 80 calories
Directions
- Preheat oven to 425 degrees F.
- Slice chicken into bite-sized pieces, and halve mozzarella balls.
- Mix chicken, tomatoes, mozzarella, Italian seasoning, and garlic salt in a large bowl.
- Spray a baking sheet with an oil spray.
- Bake chicken mixture for 20-25 minutes, until chicken has cooked through.
- While chicken is cooking, boil pasta to cook it (if not already cooked).
- Plate your food with the pasta, and top your sheet pan with balsamic glaze. Enjoy!
- Optional: also top with fresh basil.
- Note: you will likely get some extra liquid from the cheese in your sheet pan. Just don’t plate that liquid when you’re plating.
Cottage Cheese Protein Pasta
37g Carbs, 51g Protein, 12g Fat, 6g Fiber, 0g Added Sugar
Looking for a macaroni and cheese inspired dish, add this cottage cheese pasta to your high protein pasta dish list. At about 51 grams of protein per serving, this meal is sure to fill you up. The creamy sauce helps to tie everything together and give a flavor profile that’s reminiscent of mac.
Ingredients
6 oz Chicken thigh, boneless, skinless, raw – 190calories
½ cup Pasta, bean (e.g. chickpea, lentil), dry – 140calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Tomatoes, canned, crushed – 25 calories
⅛ tsp Garlic salt – 0 calories
⅛ tsp Red pepper flakes – 0 calories
Directions
- Spray a pan with an oil spray.
- Slice chicken into bite-sized pieces.
- Cook chicken in the pan for 10 minutes on low-medium heat, or until cooked through.
- Blend together cottage cheese and canned tomatoes in a blender.
- Cook the pasta as instructed on package.
- Drain pasta, then add pasta back to pot. Add in cottage cheese sauce, seasonings, and chicken, heat through.
- Enjoy!
Meatball Bake with Pasta
30g Carbs, 66g Protein, 25g Fat, 5g Fiber, 0g Added Sugar
Now this is one of those traditional dishes you normally see served with tomato sauce or pasta sauce. But you’ll love this cheesy rendition of the classic meatball bake. It comes in at a whopping 66 grams of protein per serving, which is absolutely phenomenal for those looking for high protein options.
Ingredients
8 oz Ground beef, 93% lean, raw – 340 calories
1 Tbsp Cheese, Parmesan, grated (Tbsp) – 17calories
⅓ cup Cheese, shredded, mozzarella – 112 calories
¼ Onion, yellow – 14 calories
1 Tbsp Parsley, fresh – 0 calories
½ cup Tomatoes, canned, crushed – 25 calories
⅛ tsp Italian seasoning – 0 calories
½ tsp Garlic, minced (tsp) – 0 calories
⅛ tsp Salt – 0 calories
½ cup Pasta, penne, whole wheat, cooked – 80calories
Directions
- Preheat oven to 375F.
- Finely dice onion.
- Mix together ground beef, Parmesan cheese, onion, garlic, seasonings.
- Form into ball shapes (one serving of this recipe = 9 meatballs).
- Line evenly in a casserole dish, then top with sauce, and cheese.
- Bake for 30 minutes, or until meatballs have fully cooked through (use a meat thermometer to check they got to 165 degrees F).
- While meatballs are cooking, boil water and cook the pasta as instructed on package.
- Serve meatballs on top of pasta.
- Enjoy!
- Note: Don’t like ground beef? Use ground chicken or ground turkey.
Creamy Noodles with Sun Dried Tomatoes
38g Carbs, 51g Protein, 12g Fat, 11g Fiber, 0g Added Sugar
This is one of those dishes you’ll want to save on a recipe carb and keep close by. The creamy sauce in this dish is just top tier. Plus, with over 51 grams of protein per serving, it’s truly a win-win.
Ingredients
½ cup Pasta, spaghetti, whole wheat, cooked – 90calories
¼ cup Alfredo sauce – 100 calories
1 Tbsp Tomatoes, sun-dried, oil packed – 17 calories
4 cups Leafy greens, spinach, raw – 28 calories
6 oz Chicken breast, boneless, skinless, raw – 190calories
2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
¼ tsp Pepper, ground – 0 calories
Directions
Gluten-free? Use gluten-free pasta.
Cook pasta as instructed on package.
Slice raw chicken into strips.
Spray pan with an oil spray.
If cooking zoodles from frozen: stir fry zoodles for ~8 minutes on medium heat, breaking them up with a wooden or silicone spoon occasionally, until cooked through. Drain away any excess liquid.
Add chicken (and fresh or now stir-fried from frozen zoodles) to the pan and stir fry for ~6 minutes on medium heat, stirring occasionally, until chicken has cooked through.
Add in rest of ingredients (pasta, spinach, sun dried tomatoes, Alfredo, seasoning) to the pan, and heat through for ~5 minutes on low heat.
