When you need a quick dinner, you want protein-rich pasta recipes at your fingertips. Not only is pasta very easy to make, but it is also a perfect vehicle for adding flavorful vegetables and herbs to your diet.
However, not all pasta recipes are high in protein. Some popular pasta dishes are quite low in protein. Although pasta contains some protein, it is primarily made up of carbohydrates. But don’t worry! There are many ways to increase the protein content of your favorite pasta dishes.
9 recipes for pasta rich in protein
You can prepare a protein-rich pasta recipe without sacrificing flavor. The following high-protein pasta recipes take things up a notch with cheese, lentils, meat, and other simple ingredients.
Each of these options offers at least 20 grams of protein per serving.
1.Baked Ziti Casserole
This high-protein pasta recipe gets its protein load from lean ground turkey. Spinach provides iron and much-needed vitamins, while artichoke hearts provide fiber and potassium.
Estimated nutritional information (per serving): Calories: 286; Total fat: 7g; Saturated fat: 2g; Monounsaturated fat: 0 g; Cholesterol: 57 mg; Sodium: 400 mg; Carbohydrates: 28 g; Dietary fiber: 7 g; Sugar: 7g; Protein: 31g
2.Chicken and Broccoli Alfredo
This dish uses tender chicken breast to give the pasta a protein boost. Broccoli adds a good mix of vitamins and fiber. Alfredo sauce, made with cashews and coconut milk, gives you healthy fats and a creamy texture without dairy.
Estimated nutritional information (per serving): Calories: 365; Total fat: 12g; Saturated fat: 1g; Monounsaturated fats: 1 g; Cholesterol: 0 mg; Sodium: 314 mg; Carbohydrates: 26g; Dietary fiber: 7 g; Sugar: 4g; Protein: 38g
3.Instant Pot Rotini with Chicken and Bell Peppers
This incredibly filling, high-protein pasta recipe boasts nearly 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in whole wheat rotini is an added bonus.
Estimated nutritional information (per serving): Calories: 407; Total fat: 11.2g; Saturated fat: 2.5 g; Monounsaturated fats: 4.5 g; Cholesterol: 78.6 mg; Sodium: 707 mg; Carbohydrates: 66.6g; Dietary fiber: 10 g; Sugar: 4.1g; Protein: 48.5g
4.Fastest Skillet Lasagna with Ground Turkey
This low-fat dish gets its protein from several ingredients. There’s lean ground turkey, cottage cheese, and part-skim mozzarella. Vegetables, on the other hand, provide fiber and essential vitamins.
Estimated nutritional information (per serving): Calories: 425; Total fat: 8g; Saturated fat: 2g; Monounsaturated fats: 2 g; Cholesterol: 35 mg; Sodium: 528 mg; Carbohydrates: 45 g; Dietary fiber: 14 g; Sugar: 6g; Protein: 34g
5.Spaghetti with Roasted Tomatoes and Shrimp
This high-protein pasta recipe gets its protein from large shrimp. Shrimp also provide omega-3 fatty acids. Roasted cherry tomatoes provide antioxidants and natural sweetness.
Estimated nutritional information (per serving): Calories: 419; Total fat: 10g; Saturated fat: 1g; Monounsaturated fats: 5 g; Cholesterol: 220 mg; Sodium: 504 mg; Carbohydrates: 49g; Dietary fiber: 2 g; Sugar: 7g; Protein 38g
you may also like
Nine high-protein foods for energy, according to a dietitian >
6.Smoked Salmon Alfredo
The star of this recipe is the smoked salmon. However, the mix of Parmesan and cream cheese also increases the protein content and keeps the flavor creamy and rich.
Estimated nutritional information (per serving): Calories: 422; Total fat: 15g; Saturated fat: 8g; Monounsaturated fat: 0 g; Cholesterol: 36 mg; Sodium: 540 mg; Carbohydrates: 48 g; Dietary fiber: 7 g; Sugar: 4g; Protein: 24g
7.Lightened Chicken Alfredo
This protein-rich pasta recipe gives the classic Alfredo a healthier twist. Use shredded chicken breast for most of the protein and add more cream cheese and Parmesan to the sauce.
Estimated nutritional information (per serving): Calories: 333; Total fat: 13g; Saturated fat: 8g; Monounsaturated fats: 2 g; Cholesterol: 82 mg; Sodium: 465 mg; Carbohydrates: 23g; Dietary fiber: 4 g; Sugar: 8g; Protein: 29g; Net carbs: 19g
8.Whole Wheat Pesto Pasta with Chicken Sausage and Vegetables
The Italian chicken sausage in this dish gives you a good dose of protein. In addition, its pesto sauce provides a lot of flavor with healthy fats from olive oil and nuts.
Estimated nutritional information (per serving): Calories: 572; Total fat: 40g; Sodium: 684 mg; Total carbohydrates: 47 g; Dietary fiber: 7 g; Sugar: 5g; Protein: 34g
9.Creamy Mac and Cheese with Chicken and Kale
This all-time favorite high-protein pasta recipe is a sneaky way to pack on the protein thanks to the addition of tender chicken. It’s also loaded with fiber and vitamins from pumpkin and antioxidant-rich kale.
Estimated nutritional information (per serving): Calories: 317; Total fat: 8g; Saturated fat: 5g; Monounsaturated fat: 0 g; Cholesterol: 64 mg; Sodium: 408 mg; Carbohydrates: 28 g; Dietary fiber: 6 g; Sugar: 6g; Protein: 30g; Net carbs: 22g
Well balanced pasta
All of these pastas provide a moderate amount of protein per serving. It could be all you need depending on how much protein you consumed in your other meals and snacks during the day.
Plus, you can boost the protein of any of these by taking a cue from the protein heavy hitters mentioned above. Add chicken, seafood, or sausage to top it.
Vegetarians and vegans, consider adding tofu, tempeh, lentils, or veggie sausage for a protein boost in these or any of your favorite pastas.
1.Baked Ziti Filled with Vegetables
Estimated nutritional information (per serving): Calories: 311; Total fat: 10g; Saturated fat: 1g; Monounsaturated fats: 2 g; Cholesterol: 11 mg; Sodium: 438 mg; Carbohydrates: 43 g; Dietary fiber: 4 g; Sugar: 6g; Protein: 14g
2.Pasta bowl with asparagus and peas
Estimated nutritional information (per serving): Calories: 359; Total fat: 9g; Saturated fat: 5g; Monounsaturated fats: 1 g; Cholesterol: 22 mg; Sodium: 251 mg; Carbohydrates: 59g; Dietary fiber: 6 g; Sugar: 5g; Protein: 13g
3.Lentil Bolognese Pasta
Estimated nutritional information (per serving): Calories: 337; Total fat: 4g; Saturated fat: 2g; Monounsaturated fat: 0 g; Cholesterol: 1 mg; Sodium: 484 mg; Carbohydrates: 68 g; Dietary fiber: 15 g; Sugar: 8g; Protein: 13g
4.Skillet Gnocchi and Cauliflower Casserole
Estimated nutritional information (per serving): Calories: 308; Total fat: 8g; Saturated fat: 3 g; Monounsaturated fat: 0 g; Cholesterol: 43 mg; Sodium: 592 mg; Carbohydrates: 40 g; Dietary fiber: 4 g; Sugar: 5g; Protein 19g
5.Creamy Instant Pot Mushroom and Kale Pasta
Estimated nutritional information (per serving): Calories: 391; Total fat: 14g; Saturated fat: 6g; Monounsaturated fats: 2 g; Cholesterol: 23 mg; Sodium: 588 mg; Carbohydrates: 52 g; Dietary fiber: 6 g; Sugar: 3g; Protein: 10g
6.BLT Summer Pasta Salad
Estimated nutritional information (per serving): Calories: 245; Total fat: 14g; Saturated fat: 2g; Monounsaturated fats: 2 g; Cholesterol: 59 mg; Sodium: 309 mg; Carbohydrates: 21g; Dietary fiber: 7 g; Sugar: 6g; Protein: 10g
7.Mushroom Stroganoff
Estimated nutritional information (per serving): Calories: 351; Total fat: 15g; Saturated fat: 6g; Monounsaturated fats: 5 g; Cholesterol: 66 mg; Sodium: 466 mg; Carbohydrates: 50 g; Dietary fiber: 5 g; Sugar: 4g; Protein 13g
Fun fact: MyFitnessPal users love to eat protein-rich foods: on average, users with weight loss goals get 24% of their calories from protein.
8.Double Cauliflower Vegan Fettuccine Alfredo
Estimated nutritional information (per serving): Calories: 380; Total fat: 12g; Saturated fat: 2g; Monounsaturated fats: 8 g; Cholesterol: 0 mg; Sodium: 522 mg; Carbohydrates: 51g; Dietary fiber: 11 g; Sugar: 10g; Protein: 9g
9.Roasted Ratatouille Spaghetti
Estimated nutritional information (per serving): Calories: 322; Total fat: 9g; Saturated fat: 1g; Monounsaturated fats: 5 g; Cholesterol: 0 mg; Sodium: 589 mg; Carbohydrates: 52 g; Dietary fiber: 9 g; Sugar: 7g; Protein: 10g
10.Baked Broccoli Mac and Cheese
Estimated nutritional information (per serving): Calories: 333; Total fat: 10g; Saturated fat: 5g; Monounsaturated fats: 1 g; Cholesterol: 28 mg; Sodium: 393 mg; Total carbohydrates: 40 g; Dietary fiber: 5 g; Sugars: 2 g; Protein: 18g
11.One Pot Pasta with Cauliflower, Lemon and Olives
Estimated nutritional information (per serving): Calories: 311; Total fat: 15g; Saturated fat: 4g; Monounsaturated fats: 6 g; Cholesterol: 17 mg; Sodium: 651 mg; Carbohydrates: 47 g; Dietary fiber: 9 g; Sugar: 5g; Protein 12g
High Protein Pasta Recipe FAQs
Still have questions about how to improve your protein intake in pasta? Here is a summary of the most common questions.
Which pasta dish has the most protein?
Traditional pasta is not an inexhaustible source of protein. Try different types of pasta with higher protein content, including:
- soybean paste
- edamame pasta
- chickpea pasta
Is protein pasta okay for weight loss?
Absolutely! Protein-rich foods can help you feel fuller longer, which can help with weight management.
Can you add protein powder to pasta?
Yes you can! Protein powder can be a convenient way to increase the protein content of pasta by mixing it into the sauce you serve with pasta. Experiment with unflavored options so you don’t notice the difference.
Conclusion: Healthy pasta packed with protein that you will love
Preparing protein-rich pasta dishes doesn’t have to be rocket science. The recipes above include plenty of protein to satisfy your appetite and fuel your day. If you’re looking for more inspiration for a healthier diet, discover more recipes in the MyFitnessPal app!
The post High Protein Pasta Recipes You’ll Love appeared first on the MyFitnessPal blog.
