When you need a quick dinner, you want high protein pasta recipes at your fingertips. Not only is pasta super easy to make, but it’s also a perfect vehicle for adding veggies and tasty herbs to your diet.
Not all pasta recipes are high in protein, though. Some popular pasta dishes are pretty low in protein. Although pasta contains some protein, it is mainly made up of carbs. But fret not! There are plenty of ways to boost the protein content of your favorite pasta dishes.
9 High Protein Pasta Recipes
You can make a high protein 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 payload from lean ground turkey. The spinach adds some much-needed iron and vitamins, while the artichoke hearts bring in fiber and potassium.
Estimated Nutrition Info (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g
2. Chicken And Broccoli Alfredo
This dish uses tender chicken breast to give your pasta a protein boost. The broccoli adds a nice mix of vitamins and fiber. The Alfredo sauce, made with cashews and coconut milk, gives you healthy fats and a creamy texture without the dairy.
Estimated Nutrition Info (per serving): Calories: 365; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 38g
3. Instant Pot Rotini With Chicken And Bell Peppers
This incredibly filling high protein pasta recipe boasts almost 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in the whole-grain rotini is an added bonus.
Estimated Nutrition Info (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g
4. Quicker 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. The vegetables, on the other hand, add fiber and essential vitamins.
Estimated Nutrition Info (per serving): Calories: 425; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 6g; Protein: 34g
5. Spaghetti With Roasted Tomatoes And Shrimp
This high protein pasta recipe gets its protein from large shrimp. Shrimp also supply omega-3 fatty acids. The roasted cherry tomatoes add antioxidants and natural sweetness.
Estimated Nutrition Info (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g
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6. Smoked Salmon Alfredo
The star of this recipe is the smoked salmon. However, the mix of Parmesan and cream cheese also add to the protein content while keeping things creamy and rich.
Estimated Nutrition Info (per serving): Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g
7. Lightened Chicken Alfredo
This high-protein pasta recipe gives the classic Alfredo a healthier spin. It uses shredded chicken breast for most of the protein and adds more with the cream cheese and Parmesan in the sauce.
Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g; Net Carbs: 19g
8. Whole Wheat Pesto Pasta With Chicken Sausage And Veggies
The Italian chicken sausage in this dish gives you a good dose of protein. In addition, its pesto sauce adds tons of flavor with healthy fats from olive oil and nuts.
Estimated Nutrition Info (per serving): Calories: 572; Total Fat: 40g; Sodium: 684mg; Total Carbohydrates: 47g; Dietary Fiber: 7g; Sugar: 5g; Protein: 34g
9. Creamy Mac N’ Cheese With Chicken And Baby Kale
This all-time favorite high protein pasta recipe is a sneaky way to pack in protein thanks to the addition of tender chicken. It’s also loaded with fiber and vitamins from butternut squash and antioxidant-rich kale.
Estimated Nutrition Info (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 6g; Protein: 30g; Net Carbs: 22g
Well-Balanced Pastas
These pastas all provide a moderate amount of protein per serving. It might be all you need depending on how much protein you had at your other meals and snacks throughout the day.
Plus, you can increase the protein to any of these by taking a cue from the protein heavy hitters above. Add chicken, seafood, or sausage to take it over the top.
Vegetarians and vegans, consider adding tofu, tempeh, lentils or plant based sausage to increase the protein in these or any of your favorite pastas.
1. Veggie-Packed Baked Ziti
Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 438mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 6g; Protein: 14g
2. Asparagus Pea Pasta Bowl
Estimated Nutrition Info (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g
3. Pasta Lentil Bolognese
Estimated Nutrition Info (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g
4. Gnocchi-Cauliflower Skillet Casserole
Estimated Nutrition Info (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g
5. Instant Pot Creamy Mushroom And Kale Pasta
Estimated Nutrition Info (per serving): Calories: 391; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 23mg; Sodium: 588mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 3g; Protein: 10g
6. BLT Summer Pasta Salad
Estimated Nutrition Info (per serving): Calories: 245; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 59mg; Sodium: 309mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 6g; Protein: 10g
7. Mushroom Stroganoff
Estimated Nutrition Info (per serving): Calories: 351; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary Fiber: 5g; Sugar: 4g; Protein 13g
Fun fact: MyFitnessPal users love eating high-protein: on average, users with weight loss goals get 24% of their calories from protein.
8. Vegan Double-Cauliflower Fettuccine Alfredo
Estimated Nutrition Info (per serving): Calories: 380; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 522mg; Carbohydrate: 51g; Dietary Fiber: 11g; Sugar: 10g; Protein: 9g
9. Roasted Ratatouille Spaghetti
Estimated Nutrition Info (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g
10. Baked Broccoli Mac & Cheese
Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g
11. One-Pot Pasta With Cauliflower, Lemon, And Olives
Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 5g; Protein 12g
Frequently Asked Questions About High Protein Pasta Recipes
Still got questions about upping your pasta protein game? Here’s a rundown of the most common questions.
What pasta dish has the most protein?
Traditional pasta isn’t a protein powerhouse. Try different types of pasta with a higher protein content, including:
Is protein pasta OK for weight loss?
Absolutely! High-protein foods can help you feel fuller for longer, which can aid in weight management.
Can you add protein powder to pasta?
Yes, you can! Protein powder can be a convenient way to boost your pasta’s protein content by mixing it into the sauce you serve with your pasta. Experiment with flavorless options so that you don’t notice the difference.
The Bottom Line: Healthy Protein-Packed Pasta You’ll Love
Making high-protein 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!
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