Pasta has long been a comfort food staple, but it often gets a bad rap for being carb-heavy and low in essential nutrients. As nutrition experts, we know that a balanced meal doesn’t have to mean sacrificing flavor or indulgence. That’s why we’ve crafted a collection of healthy, protein-packed pasta recipes that not only satisfy your cravings but also fuel your body with the nutrients it needs. These recipes are designed to keep you full, energized, and on track with your health goals, whether you're focused on fitness, weight management, or simply eating better.

Pasta Recipes with High Protein

Healthy eating doesn't mean giving up the foods we love. With these protein-packed, zero to reduced-carb pasta recipes, we can enjoy delicious meals that nourish our bodies and support our goals. By combining wholesome ingredients with (including keto-friendly and low-carb pasta) creative twists, we make every bite count.

Let's embrace meals that fuel us, keep us satisfied, and prove that healthy protein pasta can be both comforting and nutritious. It's time to redefine how we transform this classic pasta favorite while staying on track with our health journey.

Summer Squash Pasta with Sungold Tomatoes

Ingredients

• 2 medium summer squashes, spiralized or high-protein and zero-carb pasta

• 1 cup sungold tomatoes, halved

• 1 tablespoon olive oil

• 2 cloves garlic, minced

• 1/2 cup cooked chicken breast or tofu, diced

• 1/4 cup ricotta or cottage cheese

• Salt and pepper to taste

• Fresh basil for garnish

• Grated parmesan cheese (optional)

Instructions

1. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.

2. Add the spiralized summer squash or low-carb pasta and cook for about 3-4 minutes until slightly tender.

3. Stir in the sungold tomatoes and cooked chicken/tofu, cooking for an additional 2-3 minutes.

4. Remove from heat and toss with ricotta or cottage cheese for added protein.

5. Serve hot, garnished with fresh basil and grated Parmesan cheese if desired.

Tuna, Lemon, and Fennel Pasta

Ingredients

• 8 oz chickpea or lentil pasta

• 1 can (5 oz) tuna, drained

• 1 bulb fennel, thinly sliced

• 2 tablespoons olive oil

• Juice and zest of 1 lemon

• 1/2 cup white beans or edamame for extra protein

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1.  Cook the protein-rich and fiber-packed pasta according to package instructions until al dente. Drain and set aside.

2.  In a large skillet, heat olive oil over medium heat. Add the sliced fennel and sauté until softened.

3.  Stir in the drained tuna, lemon juice, and zest. Cook for 2-3 minutes until heated through.

4.  Add the cooked farfalle to the skillet, tossing to combine. Season with salt and pepper to taste.

5.  Serve hot, garnished with fresh parsley.

Low-Carb Option

Use whole wheat or a low-carb pasta alternative to keep the dish lower in carbohydrates without sacrificing too much on texture and taste.

Creamy Green Pea Pesto Pasta

Ingredients

• 8 oz lentil or chickpea pasta

• 1 cup frozen green peas, thawed

• 1/4 cup fresh basil leaves

• 1/4 cup grated Parmesan cheese

• 2 tablespoons olive oil

• 1 clove garlic

• Salt and pepper to taste

• 1/4 cup heavy cream

Instructions

1.  Cook the delicious chickpea pasta until al dente. Drain and set aside.

2.  In a food processor, combine thawed peas, basil, Parmesan cheese, olive oil, garlic, salt, and pepper. Blend until smooth.

3.  Stir Greek yogurt into the pea pesto for added protein.

4. In a large bowl, mix the cooked pasta with the pea pesto and heavy cream until well combined.

5.  Serve immediately, garnished with additional Parmesan cheese if desired.

Creamy Zucchini & Rotisserie Chicken Pasta Bake

Ingredients

• 8 oz high-protein pasta (chickpea, lentil, or whole wheat)

• 2 medium zucchinis, sliced

• 2 cups rotisserie chicken, shredded

• 1 cup cottage cheese (for extra protein)

• 1 cup heavy cream

• 1 cup shredded mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 2 cloves garlic, minced

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1.  Preheat the oven to 350°F (175°C).

2.  Cook the pasta according to package instructions until al dente. Drain and set aside.

3.  In a large bowl, combine the cooked pasta, sliced zucchini, shredded rotisserie chicken, heavy cream, mozzarella cheese, garlic, salt, and pepper. Mix well.

4.  Transfer the mixture to a greased baking dish and top with grated Parmesan cheese.

5.  Bake for 25-30 minutes, or until the top is golden and bubbly.

6.  Serve hot, garnished with fresh parsley

Burrata Pasta with Cherry Tomatoes & Spinach

Ingredients

• 8 oz high-protein chickpea, lentil, or whole wheat pasta

• 1 cup cherry tomatoes, halved

• 2 cups fresh spinach

• 1 ball burrata cheese

• 1/2 cup white beans or cooked chicken for extra protein

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

• Fresh basil for garnish

Instructions

1.  Cook the pasta according to package instructions until al dente. Drain and set aside.

2.  In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.

3.  Add the cherry tomatoes and cook until they start to soften, about 3-4 minutes.

4.  Stir in the fresh spinach and cook until wilted.

5.  Combine the cooked pasta with the tomato and spinach mixture. Season with salt and pepper to taste.

6.  Serve topped with burrata cheese and garnished with fresh basil.

Spinach & Artichoke Dip Pasta

Ingredients

• 8 oz high-protein pasta

• 1 cup fresh spinach, chopped

• 1 can (14 oz) artichoke hearts, drained and chopped

• 1 cup cream cheese, softened

• 1/2 cup sour cream

• 1/2 cup grated Parmesan cheese

• 1 cup shredded mozzarella cheese

• 2 cloves garlic, minced

• Salt and pepper to taste

Instructions

1.  Preheat the oven to 350°F (175°C).

2.  Cook the pasta according to package instructions until al dente. Drain and set aside.

3.  In a large bowl, mix together the cream cheese, sour cream, Parmesan cheese, garlic, salt, and pepper until smooth.

4.  Stir in the chopped spinach and artichoke hearts, followed by the cooked pasta.

5.  Transfer the mixture to a greased baking dish and top with shredded mozzarella cheese.

6.  Bake for 25-30 minutes, or until the cheese is melted and bubbly.

7.  Serve hot.

One-Pan Chicken Parmesan Pasta

Ingredients

• 8 oz high-protein pasta

• 2 boneless, skinless chicken breasts, cut into bite-sized pieces

• 2 cups marinara sauce

• 1 cup chicken broth

• 1 cup shredded mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

• Fresh basil for garnish

Instructions

1.  In a large skillet, heat olive oil over medium heat. Add the chicken pieces and season with salt and pepper. Cook until browned and cooked through.

2.  Add minced garlic and sauté for 1 minute until fragrant.

3.  Pour in the marinara sauce and chicken broth, then bring to a simmer.

4.  Stir in the pasta and cook according to package instructions until al dente, adding more broth if necessary.

5.  Once the pasta is cooked, sprinkle mozzarella and Parmesan cheese on top. Cover and let it melt for a few minutes.

6.  Serve hot, garnished with fresh basil.

Creamy Feta & Tomato Pasta

Ingredients

• 8 oz high-protein pasta

• 1 cup cherry tomatoes, halved

• 1 block (8 oz) feta cheese

• 1/4 cup olive oil

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Fresh basil for garnish

Instructions

1.  Preheat the oven to 400°F (200°C).

2.  In a baking dish, combine cherry tomatoes, feta cheese, olive oil, minced garlic, oregano, salt, and pepper. Toss to coat.

3.  Bake for 25-30 minutes, or until the tomatoes are blistered and the feta is soft.

4.  While the mixture is baking, cook the pasta according to package instructions until al dente. Drain and set aside.

5.  Once the feta and tomatoes are done, mash them together with a fork to create a creamy sauce.

6.  Toss the cooked pasta with the creamy feta and tomato mixture. Serve hot, garnished with fresh basil.

Chickpea Pasta with Lemony-Parsley Pesto

Ingredients

• 8 oz lentil pasta or chickpea pasta

• 1 cup fresh parsley leaves

• 1/4 cup walnuts or pine nuts

• 1/4 cup grated Parmesan cheese

• 1/4 cup olive oil

• Juice and zest of 1 lemon

• 2 cloves garlic

• Salt and pepper to taste

Instructions

1.  Cook the chickpea pasta according to package instructions until al dente. Drain and set aside.

2.  In a food processor, combine parsley, nuts, Parmesan cheese, lemon juice, lemon zest, garlic, salt, and pepper. Blend until smooth.

3.  With the processor running, slowly drizzle in the olive oil until the pesto reaches your desired consistency.

4.  In a large bowl, toss the cooked chickpea pasta with the lemony-parsley pesto until well coated.

5.  Serve immediately, garnished with additional Parmesan cheese if desired.

Linguine with Creamy Mushroom Sauce

Ingredients

• 8 oz high-protein linguine pasta

• 2 cups mushrooms, sliced

• 1 cup heavy cream

• 1/2 cup grated Parmesan cheese

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1.  Cook the high-protein linguine pasta according to package instructions until al dente. Drain and set aside.

2.  In a large skillet, heat olive oil over medium heat. Add the sliced mushrooms and sauté until they are golden brown.

3.  Add minced garlic and cook for an additional minute until fragrant.

4.  Pour in the heavy cream and bring to a simmer. Stir in the Parmesan cheese until melted and smooth. Season with salt and pepper to taste.

5.  Toss the cooked linguine in the creamy mushroom sauce until well coated.

6.  Serve hot, garnished with fresh parsley.

Shrimp Pasta Salad

Ingredients

• 8 oz protein-rich pasta

• 1 lb shrimp, peeled and deveined

• 1 cup cherry tomatoes, halved

• 1/2 cup cucumber, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup olive oil

• 2 tablespoons lemon juice

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Fresh parsley for garnish

Instructions

1.  Cook the pasta according to package instructions until al dente. Drain and set aside to cool.

2.  In a skillet, heat olive oil over medium heat. Add the shrimp and season with salt, pepper, and oregano. Cook until the shrimp are pink and opaque, about 3-4 minutes.

3.  In a large bowl, combine the cooked pasta, shrimp, cherry tomatoes, cucumber, and red onion.

4.  Drizzle with lemon juice and toss to combine. Adjust seasoning with salt and pepper as needed.

5.  Serve chilled or at room temperature, garnished with fresh parsley.

Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake

Ingredients

• 8 oz protein-rich pasta

• 1 cup sun-dried tomatoes, chopped

• 2 cups fresh spinach

• 1 cup ricotta cheese

• 1 cup shredded mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 2 cups marinara sauce

• 1 teaspoon Italian seasoning

• Salt and pepper to taste

Instructions

1.  Cook the pasta according to package instructions until al dente. Drain and set aside.

2.  In a slow cooker, combine the cooked pasta, sun-dried tomatoes, fresh spinach, ricotta cheese, marinara sauce, Italian seasoning, salt, and pepper. Mix well.

3.  Top with shredded mozzarella and grated Parmesan cheese.

4.  Cover and cook on low for 3-4 hours, or until heated through and the cheese is melted.

5.  Serve hot.

Frequently Asked Questions

Is pasta unhealthy because it’s high in carbohydrates?

While pasta is high in carbs, when combined with nutrient-rich ingredients like vegetables, protein, and healthy fats, it can be part of a balanced and healthy diet. The key is portion control and pairing pasta with nutritious additions.

What are some protein-packed ingredients to add to pasta?

You can add beans, lentils, tofu, chicken, shrimp, or eggs to increase the protein content of your pasta. Adding cheese or nuts, like almonds or walnuts, can also help make it more nutrient-dense.

Are there healthier pasta options?

Yes, healthier options include whole-grain pasta, chickpea pasta, lentil pasta, and edamame pasta. These alternatives are high in fiber and protein, making them great for satisfying hunger and boosting nutrition.

Can pasta fit into a weight-loss plan?

Absolutely! Portion control and pairing pasta with lean proteins and vegetables are key. Opt for whole-grain or legume-based pasta for added fiber and nutrients to keep you fuller longer.

How can I make my pasta meal more balanced?

To create a balanced pasta dish, include a mix of lean proteins (such as chicken or tofu), healthy fats (like olive oil or avocado), and colorful vegetables. This adds more nutrients and keeps you energized.

What is the protein content of legume-based pasta?

Legume-based pastas, such as lentil or chickpea pasta, typically have 12 to 20 grams of protein per serving, making them an excellent choice for adding more protein to your diet.

Can I eat pasta and still maintain my fitness goals?

Yes! Incorporating high-protein pasta alternatives, controlling your portions, and adding nutrient-packed ingredients can help you enjoy pasta while staying aligned with your fitness goals.