12 of the Best Proteins to Pair With Pasta

Give your next pasta night a nutritious upgrade by incorporating more protein into your dish. Start with a high protein low carb pasta as your base, then choose from a range of hearty proteins — from lean meats to plant-based options — to create a satisfying, balanced meal that aligns with your dietary goals.

Why Add Protein to Your Pasta?

Incorporating protein into your pasta dishes adds nutritional value. It promotes fullness and provides you with the energy you need to keep going for hours afterward. Plus, it tastes good! Tossing in protein not only elevates a dish's flavor and texture but also introduces richness and depth, making each bite more enjoyable and satisfying.

12 Proteins for Your Favorite Pasta Dishes

What proteins pair best with pasta? The good news is, just about everything! Elevate your go-to pasta dish by experimenting with one or more of these recommendations.

1. Chicken

Grilled or roasted chicken breast enhances pasta dishes with lean protein. Its versatility complements various sauces, maintaining a low-carbohydrate profile that’s suitable for low carb pasta dishes and other keto-friendly meals. Meanwhile, shredded or diced chicken pairs beautifully with creamy sauces.

2. Fish

Choose a fish like grilled salmon, which is not only protein-rich but also high in omega-3 fatty acids, promoting heart and brain health. Its rich flavor complements creamy, lemony, or herb-based sauces, capable of adding both nutritional value and sophistication to your pasta dishes.

3. Shrimp and Other Crustaceans

Shrimp paired with garlic butter or lemon sauce provides a delicate balance of flavors. Shrimp and pasta pairings offer high protein content while still satisfying your cravings for the absolute best low carb pasta dishes.

4. Shellfish

Incorporating mussels, clams, or scallops can introduce interesting textures and nutritional benefits. These seafood options enrich your pasta dishes with essential proteins and omega-3 fatty acids.

5. Beef and Meatballs

Classic beef meatballs can enhance tomato-based sauces, creating hearty and satisfying meals. Meanwhile, ground beef serves as a foundational protein for Bolognese or Stroganoff sauces. Ground bison is a lean and protein-rich alternative to beef, providing roughly 24.5 grams of protein per 4-ounce serving. It works beautifully in meatballs or meat sauces like Bolognese, offering a bold flavor and enhanced nutritional value.

6. Sausage

Italian sausage imparts spicy and savory notes to pasta dishes. Or use sliced or crumbled sausage in convenient one-pot meals. This approach simplifies preparation while delivering consistent protein content and flavor distribution.

7. Pork

Sliced pork tenderloin or chops contribute substantial protein to hearty pasta meals, while crispy bacon or pancetta enriches carbonara dishes with lots of savory flavor.

8. Eggs

Soft-boiled eggs introduce a rich protein source to ramen or ramen-inspired pasta dishes. Egg pasta recipes provide creamy textures while also adding nutritional value. For variety, try poached or fried eggs too.

9. Tofu

Tofu and tempeh are excellent vegan pasta proteins. Sauté your tofu or tempeh, or try baked tofu pasta. These options offer high fiber and protein, catering to plant-based dietary preferences without compromising taste. If getting more fiber is one of your nutrition goals, it might be worth looking into high fiber pasta options.

10. Legumes and Beans

Lentils or chickpeas incorporate high-fiber protein into pasta dishes, supporting balanced, nutrient-rich meals. You can even try chickpea pasta to double down on this super ingredient. Meanwhile, cannellini beans offer a creamy texture and mild, nutty flavor that pairs exceptionally well with tomato-based sauces, sautéed greens, and Parmesan.

11. Nut Butters

Nut butters like peanut or almond butter bring creamy texture and plant-based protein to Asian-style pasta dishes such as ginger peanut noodles or sesame soba. These sauces are protein-rich and pair well with noodles, tofu, or chicken, offering a bold and nourishing fusion twist.

12. Cheese and Dairy

Ricotta, Parmesan, and mozzarella enrich creamy pasta dishes with additional protein, while cottage cheese or Greek yogurt can provide significant protein boosts while also adding a unique flavor. Meanwhile, sharp cheeses, such as Romano and Gruyère, deliver concentrated flavor and protein, allowing you to use smaller amounts while still enhancing your dish.

Matching Proteins With Pasta Sauces

Some proteins and pasta sauces are just meant to go together. Here are our recommendations for balanced, satisfying pasta dishes.

Tomato-Based Sauces

Tomato-based sauces require robust proteins to complement their rich flavors.

• Ground beef adds substantial protein and a savory taste to marinara or Pomodoro sauces. 

• Italian sausage for pasta introduces a spicy, savory element that elevates complexity. 

• Meatballs for spaghetti made from a blend of beef and pork enhance texture and flavor, making them ideal for hearty tomato sauces.

Creamy Sauces

Creamy sauces benefit from proteins that add richness and texture. 

• Chicken pasta recipes featuring grilled or sautéed chicken provide lean protein and a mild flavor that harmonizes with Alfredo or carbonara sauces. 

• Shrimp pasta pairings bring a delicate seafood taste, perfect for creamy garlic or lemon-infused sauces. 

• Bacon pasta recipes introduce a smoky, crispy texture that complements the smoothness of creamy sauces, enhancing the overall depth of the dish.

Oil-based sauces 

Oil-based sauces, such as pesto or aglio e olio, pair best with lighter proteins that maintain the sauce's delicate flavors. 

• Seafood options like grilled salmon with pasta add a rich, buttery taste that blends seamlessly with pesto or aglio e olio. 

• Egg pasta recipes incorporating eggs provide additional protein and a silky texture that complements oil-based sauces. 

• Grilled chicken offers a lean protein choice that enhances the freshness of basil pesto or garlic-infused aglio e olio, creating a balanced and flavorful meal.

Tips for Cooking Proteins With Pasta

Pre-cook your proteins to guarantee they blend seamlessly with your pasta, and aim for a protein serving of 4 ounces per person to avoid overpowering the dish. 

• Brown ground beef with onions and garlic to develop rich flavors before adding the meat to your sauce. 

• When preparing shrimp pasta pairings, sauté the shrimp until they’re pink and tender, then incorporate them into creamy or tomato-based sauces. 

• For chicken pasta recipes, grill or roast the chicken breasts and then slice them to distribute them evenly across the dish. 

• Incorporate Italian sausage for pasta using lean varieties to reduce fat content while providing ample protein. 

• When adding vegetarian proteins to pasta, such as baked tofu or lentils, ensure they complement the pasta's texture and absorb sauce flavors well. Start with a vegetarian pasta base for even more control over your nutrition.

Frequently Asked Questions

What are the best proteins to pair with pasta?

The best proteins to pair with pasta include grilled or roasted chicken, shrimp, beef meatballs, Italian sausage, pork, eggs, plant-based options like tofu and lentils, and various cheeses.

How does adding protein enhance a pasta meal?

Adding protein to pasta provides essential amino acids, promoting satiety and ensuring sustained energy. Moreover, proteins elevate the flavor and texture of pasta dishes, making them more enjoyable and satisfying.

Which proteins are best for tomato-based pasta sauces?

Robust proteins like ground beef, Italian sausage, and beef meatballs are ideal for tomato-based pasta sauces. These proteins complement the rich, tangy flavors of marinara and other tomato sauces, adding depth and heartiness to the dish.

What proteins pair well with creamy pasta sauces?

Creamy pasta sauces pair best with proteins such as grilled chicken, shrimp, and bacon. These proteins add richness and texture, complementing cream-based sauces' smooth and velvety nature. 

Can I use plant-based proteins with pasta?

Yes, plant-based proteins like tofu, lentils, and cheeses are excellent for pairing with pasta. These options cater to vegan and vegetarian diets while providing essential nutrients. Additionally, incorporating cheeses like ricotta or Greek yogurt can boost protein content and enhance the dish's creaminess and flavor.

How much protein should I add to my pasta dish?

A recommended serving size is about 4 ounces of protein per person. This portion ensures a balanced and nutritious meal without overwhelming the pasta.

What tips ensure the proper cooking of proteins with pasta?

To ensure your proteins blend seamlessly with your pasta, pre-cook your meats and seafood before adding them. Balancing protein portions and allowing the proteins to absorb the sauce flavors effectively will help to create a balanced and delicious meal.

What are some vegetarian protein options for pasta?

Vegetarian protein options for pasta include baked tofu, lentils, and a variety of cheeses like ricotta and Greek yogurt. 

How do you match proteins with specific pasta sauces?

For robust tomato-based sauces, choose hearty proteins like ground beef, sausage, or meatballs. Creamy sauces pair well with grilled chicken, shrimp, or bacon for added richness. Lighter sauces, such as oil-based or garlic-based, are best with seafood, eggs, or grilled chicken to maintain their delicate flavors.