Easy High Protein Pasta Recipes
Written by: Lucian Campan
Published on: April 04, 2025
10 Easy High Protein Pasta Recipes for Healthy, Low-Carb, and Keto-Friendly Meals
Pasta has long been a comfort food staple, but traditional recipes often leave us feeling hungry soon after. That’s where high-protein pasta steps in, turning a classic dish into a nutritious powerhouse. By incorporating protein-rich ingredients like lean meats, lentils, or chickpea-based pasta, we’ve found a way to make these recipes both satisfying and delicious. Whether you're fueling up after a workout or simply looking for a more balanced meal, these dishes deliver big on flavor and nutrition.
Our easy high-protein carb-friendly pasta recipes are crafted with health and convenience in mind. Each serving packs at least 20 grams of protein, keeping you full and energized throughout the day. From cheesy pasta bakes to veggie-packed pasta options, we’ve perfected swaps and additions that elevate your pasta game without compromising taste. If you’re ready to enjoy pasta that nourishes as much as it comforts, these recipes are here to inspire your next meal.
Easy High Protein Pasta Recipes
With so many creative ways to boost the protein content in pasta dishes, there's no need to compromise on flavor or nutrition. Whether we’re whipping up a quick weeknight dinner or prepping meals for the week, these recipes make it simple to enjoy a satisfying, protein-packed meal.
1. Chicken Alfredo with Chickpea Pasta
Protein: ~35g per serving
A creamy and satisfying high-protein and low-carb pasta perfect for a post-workout meal or muscle-building meal.
Ingredients (Serves 2)
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8 oz chickpea pasta
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1 chicken breast, grilled and sliced
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½ cup Greek yogurt
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¼ cup Parmesan cheese
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1 clove garlic, minced
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1 cup spinach
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½ tsp black pepper
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½ tsp salt
Instructions
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Cook chickpea pasta according to package directions for a high-fiber pasta base.
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Heat olive oil in a pan and sauté garlic until fragrant.
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Add grilled chicken and spinach for extra lean protein pasta benefits.
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Stir in Greek yogurt, Parmesan, salt, and pepper to create a Greek yogurt pasta sauce.
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Toss the cooked pasta with the sauce and serve hot for a quick protein meal.
2. Lentil Bolognese with Whole Wheat Pasta
Protein: ~22g per serving
A plant-based high-protein pasta that's ideal for vegetarian protein pasta lovers and a great muscle-building meal.
Ingredients (Serves 2)
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8 oz whole wheat pasta (high-fiber pasta)
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1 cup red lentils, cooked
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1 cup tomato sauce
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1 small onion, chopped
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2 cloves garlic, minced
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1 tsp olive oil
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½ tsp salt
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½ tsp black pepper
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1 tsp basil
Instructions
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Cook whole wheat pasta according to package instructions for a lean protein pasta option.
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Heat olive oil in a pan and sauté onion and garlic.
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Add cooked lentils, tomato sauce, and seasonings. Simmer for 10 minutes to create a protein-packed dinner.
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Toss with pasta and serve warm as a healthy pasta recipe.
3. High-Protein Tofu & Spinach Pasta
Protein: ~26g per serving
This high-protein pasta recipe is perfect for a quick protein meal and makes an excellent protein-packed dinner for anyone looking to fuel their muscles. Made with chickpea pasta, tofu, and high-fiber pasta ingredients, it’s a fitness-friendly pasta that supports your muscle-building meals and works well for easy meal prep.
Ingredients (Serves 2)
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8 oz chickpea pasta
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6 oz firm tofu, crumbled
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1 cup baby spinach, chopped
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½ cup cherry tomatoes, halved
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2 cloves garlic, minced
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1 tsp olive oil
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1 tbsp nutritional yeast (or Parmesan cheese)
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½ tsp red pepper flakes (optional)
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½ tsp salt
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½ tsp black pepper
Instructions
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Cook pasta: Boil chickpea pasta according to package instructions. Drain and set aside.
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Sauté tofu: Heat olive oil in a pan over medium heat. Add crumbled tofu and cook for 3-4 minutes until lightly golden.
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Add vegetables: Stir in garlic, spinach, and cherry tomatoes, cooking for another 2-3 minutes until spinach wilts.
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Season: Mix in salt, black pepper, red pepper flakes, and nutritional yeast.
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Combine: Toss the cooked pasta into the pan, mixing everything together.
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Serve: Garnish with extra nutritional yeast or Parmesan and enjoy warm!
4. Turkey & Ricotta Stuffed Shells
Protein: ~32g per serving
A lean protein pasta dish that’s great for easy meal prep.
Ingredients (Serves 2)
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8 whole wheat pasta shells
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6 oz lean ground turkey (muscle-building meal)
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½ cup ricotta cheese
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½ cup marinara sauce
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½ tsp garlic powder
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½ tsp onion powder
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¼ tsp black pepper
Instructions
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Cook pasta shells according to package directions.
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Cook ground turkey in a pan until browned. Season with garlic powder, onion powder, and black pepper.
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Mix turkey with ricotta cheese.
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Stuff cooked pasta shells with the mixture and place in a baking dish.
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Top with marinara sauce and bake at 375°F for 15 minutes.
5. Spicy Tuna & Chickpea Pasta
Protein: ~28g per serving
A quick protein meal that’s high in protein and flavor.
Ingredients (Serves 2)
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8 oz chickpea pasta
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1 can tuna, drained
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1 cup cherry tomatoes, halved
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1 clove garlic, minced
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1 tsp olive oil
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½ tsp red pepper flakes
Instructions
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Cook chickpea pasta as per instructions.
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In a pan, heat olive oil and cook garlic, cherry tomatoes, and red pepper flakes.
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Add tuna and cook for 2 minutes.
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Toss with pasta and serve warm!
6. Cottage Cheese & Spinach Pasta
Protein: ~25g per serving
A creamy cottage cheese pasta with high protein and low-fat protein pasta benefits.
Ingredients (Serves 2)
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8 oz whole wheat pasta
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1 cup low-fat cottage cheese
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1 cup spinach, sautéed
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1 clove garlic, minced
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½ tsp black pepper
Instructions
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Cook whole wheat pasta.
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In a pan, cook garlic and spinach until wilted.
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Mix in cottage cheese and black pepper.
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Toss with pasta and serve!
7. Chicken Sausage & Zucchini Pasta
Protein: ~30g per serving
A fitness-friendly pasta perfect for a protein-packed dinner.
Ingredients (Serves 2)
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8 oz whole wheat pasta
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6 oz chicken sausage, sliced
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1 small zucchini, chopped
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1 tsp olive oil
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1 clove garlic, minced
Instructions
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Cook pasta as per instructions.
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Sauté garlic, chicken sausage, and zucchini in olive oil.
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Toss with pasta and serve!
8. Ground Beef & Black Bean Taco Pasta
Protein: ~35g per serving
A protein-packed dinner that’s great for muscle-building meals.
Ingredients (Serves 2)
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8 oz whole wheat pasta
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6 oz lean ground beef
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½ cup black beans
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½ cup taco sauce
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¼ cup cheddar cheese
Instructions
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Cook pasta as per instructions.
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Brown ground beef in a pan. Add black beans and taco sauce.
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Mix with pasta and top with cheddar cheese.
9. Creamy Salmon & Pea Pasta
Protein: ~32g per serving
A high-protein pasta that’s perfect for a post-workout meal.
Ingredients (Serves 2)
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8 oz chickpea pasta
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6 oz cooked salmon, flaked
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½ cup peas
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½ cup Greek yogurt
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1 tbsp lemon juice
Instructions
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Cook chickpea pasta.
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Mix Greek yogurt, lemon juice, peas, and salmon.
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Toss with pasta and serve warm.
10. Egg & Parmesan Carbonara
Protein: ~24g per serving
A classic lean protein pasta dish with a low-fat protein pasta twist.
Ingredients (Serves 2)
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8 oz whole wheat pasta
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2 eggs, beaten
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¼ cup Parmesan cheese
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2 slices turkey bacon, chopped
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½ tsp black pepper
Instructions
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Cook pasta.
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Cook turkey bacon in a pan until crispy.
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Toss hot pasta with eggs, Parmesan, and turkey bacon until creamy.
By incorporating wholesome ingredients and convenient options, we can turn pasta into a versatile and nourishing staple. Let’s embrace the balance of taste and health, making every bite as rewarding as it is delicious.
Frequently Asked Questions
What makes high-protein pasta a good option for meals?
High-protein pasta is a great choice because it combines convenience, nutrition, and taste. It is made with protein-rich ingredients like chickpea or lentil flour and is often paired with lean meats or veggies. Each serving delivers a satisfying amount of protein, making it ideal for muscle maintenance, weight management, and staying fuller for longer.
Can high-protein pasta help with weight management?
Yes! High-protein pasta can aid in weight management because the protein content helps reduce hunger and promote satiety. This means you’re less likely to overeat and can enjoy a balanced, calorie-conscious meal.
How can I make a high-protein pasta dish flavorful?
Enhance your high-protein pasta by using rich and creamy sauces, fresh vegetables, lean protein like chicken or shrimp, and seasoning with herbs and spices. Adding ingredients such as parmesan cheese or garlic can further elevate the flavor profile.
Are there any gluten-free options for high-protein pasta?
Absolutely! Many high-protein pastas, such as those made from chickpea or lentil flour, are naturally gluten-free. These options provide both protein and gluten-free convenience, making them perfect for individuals with gluten sensitivities or celiac disease.
How do I store and reheat high-protein pasta dishes?
Store leftover high-protein pasta in an airtight container in the refrigerator for up to 3-4 days. To reheat, add a splash of water, broth, or milk to maintain the sauce’s consistency and heat gently in a microwave or on the stovetop while stirring occasionally.
How long does it take to prepare a high-protein pasta dish?
Most high-protein pasta dishes can be prepared in under 30 minutes, perfect for busy weeknights. The cooking time may vary depending on the type of pasta and recipe, but quick and easy options are commonly available.
Can I customize high-protein pasta recipes?
Yes, high-protein pasta recipes are highly versatile. You can swap proteins like chicken, shrimp, or tofu, use different vegetable combinations, or opt for various sauces (tomato-based, creamy, or oil-based) to suit your preferences and dietary needs.
What are some good pairings for high-protein pasta?
High-protein pasta pairs well with dishes like grilled chicken, roasted vegetables, seafood, or a fresh green salad. You can also opt for hearty sides like garlic bread or steamed broccoli to create a wholesome, satisfying meal.
Is high-protein pasta suitable for vegetarians?
Yes, many high-protein pastas made from plant-based ingredients like chickpea, lentil, or quinoa flour are suitable for vegetarians. Pairing them with roasted vegetables, plant-based proteins, or creamy sauces makes for a delicious vegetarian meal.
Can kids enjoy high-protein pasta?
Absolutely! High-protein pasta can be a healthy and tasty option for kids. It’s a great way to sneak in extra nutrition, especially when paired with flavorful sauces and fun toppings like cheese or their favorite veggies.