High Protein Pesto Pasta Recipe: Quick, Healthy, & Perfect for Low-Carb or Keto Lifestyles

Who says comfort food can’t be healthy? Our high-protein pesto pasta is here to prove otherwise. Packed with protein-rich pasta, creamy cottage cheese, and vibrant vegetables like spinach, peas, and cherry tomatoes, this dish isn’t just delicious—it’s a well-balanced meal that fuels your body. The velvety pesto sauce ties it all together, offering a burst of flavor without compromising on nutrition. Best of all, it comes together in just 30 minutes, making it perfect for busy weeknights.

Why This High Protein Pesto Pasta Recipe is a Winner

Our high-protein pesto pasta recipe isn’t just delicious; it’s packed with thoughtful ingredients that make it a standout for fitness enthusiasts, busy families, and anyone seeking a nutritious, flavorful meal. Here’s what sets it apart:

1. Protein-Packed for Sustained Energy

We crafted this recipe with high-protein and reduced-carb pasta, boosting muscle-building power for post-workout recovery or an active lifestyle. The addition of cottage cheese and the option to use chickpea pasta or lentil pasta adds even more protein to keep you energized and full longer.

2. Velvety Healthy Pesto Sauce

The creamy pesto is made with a balance of basil-rich flavors and nutritious twists. Using cottage cheese or Greek yogurt for the sauce instead of traditional heavy ingredients delivers the luscious texture of classic basil pesto pasta while being a light and protein-packed pasta meal. It’s a winning combination of flavor and health benefits.

3. Fresh, Vibrant Vegetables

This recipe doesn’t stop at pasta and sauce. Tender spinach, sweet cherry tomatoes, and peas provide a burst of color, vitamins, and antioxidants. Alongside a protein base, these vegetables make the dish a well-rounded, high-fibre pasta meal.

4. Quick and Easy Meal Prep Pasta

With a total prep and cooking time of just 30 minutes, this pesto pasta recipe is perfect for busy weeknights or meal prep. Make a batch and store it for a quick grab-and-go lunch or dinner, saving time without sacrificing quality.

5. Adaptable for All Diets

Whether you’re looking for a high-fiber and low-glycemic pasta option or need a dairy-free pesto pasta, this recipe can be easily modified. Swap parmesan with nutritional yeast for a vegan version, or try lentil or chickpea pasta for those who need gluten-free or keto-friendly pasta options.

This recipe brings together the ultimate balance of taste, health, and ease, earning its title as a true winner on the plate.

Ingredients

 

Here’s everything we need to prepare this high-protein pesto pasta. Each ingredient is carefully chosen to create a delicious and protein-packed meal:

• 8 oz high-protein pasta (lentil, chickpea, or whole-grain pasta options for added fiber and nutrients)

• 1 cup fresh basil leaves (lightly packed)

• 2 cups fresh spinach (for an added boost of nutrients)

• 1/3 cup grated Parmesan cheese (optional for a richer pesto)

• 1/2 cup low-fat cottage cheese (or Greek yogurt for a creamy, high-protein pesto)

• 1/4 cup pine nuts or walnuts (lightly toasted for enhanced flavor)

• 2 garlic cloves (peeled)

• 1/4 cup olive oil (extra-virgin recommended)

• 1/2 cup cooked peas (for texture and extra protein)

• 1 cup cherry tomatoes (halved for a burst of sweetness)

• Salt and black pepper (to taste for seasoning)

• 1/4 cup pasta water (reserved for emulsifying the sauce, if needed)

This combination of ingredients ensures a healthy pesto sauce with the perfect blend of creamy, fresh, and nutty flavors while delivering a muscle-building pasta meal perfect for a post-workout boost.

Alternatives

Not every pantry or dietary need aligns with the original pesto pasta recipe, but we can make delicious swaps to suit different preferences. Here are some smart alternatives:

Pasta Alternatives

For a nutrient boost, we can swap traditional high-protein pasta with other options:

• Chickpea pasta or lentil pasta: These are perfect for a high-fiber, gluten-free twist. Great for a chickpea pasta recipe or lentil pasta dish.

• Zucchini noodles: An excellent low-carb option for keto dieters.

• Whole-grain pasta: Adds more fiber while still being hearty.

Dairy-Free Options

For a dairy-free pesto pasta, we can use these substitutes:

• Replace cottage cheese or Greek yogurt with a blend of avocado and nutritional yeast for a creamy, healthy pesto sauce.

• Opt for a store-bought vegan pesto or make a homemade basil pesto with olive oil, garlic, nutritional yeast, and nuts.

Protein Additions

To boost the protein content, we could include:

• Grilled chicken, shrimp, or tofu for a protein-packed meal.

• A scoop of unflavored protein powder mixed into the pesto for a creative muscle-building meal.

Vegetable Variations

We can easily adapt the dish with different vegetables:

• Use kale, arugula, or broccoli in place of spinach for a unique spinach pesto pasta alternative.

• Swap peas and cherry tomatoes with sun-dried tomatoes and roasted red peppers for deeper flavors.

These alternatives ensure that our pesto pasta recipe remains flexible, accommodating, and always delicious.

How To Make It

Follow these step-by-step instructions to create a flavorful and protein-packed high-protein pesto pasta:

1. Cook the Pasta

Bring a pot of salted water to a boil. Add 8 oz of high-protein pasta, such as chickpea, lentil, or whole-grain pasta. Cook according to the package directions until al dente. Reserve 1/2 cup of pasta water, then drain and set the pasta aside.

2. Prepare the Pesto Sauce

In a food processor or blender, combine 2 cups of fresh basil leaves, 1 cup of spinach, 1/3 cup of low-fat cottage cheese or Greek yogurt for a creamy base, 1/4 cup of nuts (such as pine nuts or almonds), 1 clove of garlic, 3 tablespoons of olive oil, and 1 tablespoon of fresh lemon juice. Blend until smooth. Add salt and pepper to taste. For a thinner consistency, drizzle in reserved pasta water, 1 tablespoon at a time, as needed.

3. Add Vegetables

In a large skillet over medium heat, warm a drizzle of olive oil. Sauté 1 cup of cooked peas and 1 cup of halved cherry tomatoes for 2-3 minutes until heated through.

4. Combine Pasta and Sauce

Add the cooked pasta to the skillet with the vegetables. Pour the prepared healthy pesto sauce over the pasta. Toss well to ensure everything is coated evenly.

5. Finish and Serve

Adjust seasoning as needed. Serve the spinach pesto pasta warm, garnished with additional fresh basil, a sprinkle of nuts, or a dash of grated Parmesan (optional).

This basil pesto pasta is perfect for a post-workout meal, thanks to its muscle-building ingredients and high-fiber base. It can also be prepped in advance for easy, healthy meal prep pasta throughout the week.

How To Store Leftovers

Proper storage can help preserve the flavor and texture of this high-protein pesto pasta. While it’s best enjoyed fresh, leftovers can still be saved and reused with care. Follow these simple tips for storing your basil pesto pasta:

• Cool completely before storing: Allow the pasta to cool to room temperature to avoid condensation buildup, which can make the dish soggy.

• Use an airtight container: Transfer the pasta to a sealed container to maintain freshness and prevent the pesto sauce from drying out.

• Refrigerate promptly: Store the container in the refrigerator within two hours of cooking. Leftovers will stay fresh for up to three days.

Freezing Extra Noodles

If you prepared more noodles than needed or opened an oversized box, don’t throw them away. Let the noodles cool, lightly toss them with olive oil to prevent sticking, and lay them flat in a single layer in a resealable freezer bag. This method ensures your high-fiber pasta or lentil pasta dish is ready for future meal prep.

Reheating Tips

To revive your pesto pasta recipe, add a splash of water or low-sodium broth when reheating to refresh the healthy pesto sauce. Warm gently in a skillet over medium heat, stirring until evenly heated. Avoid microwaving for long periods, as it can cause the protein-packed meal to dry out or separate.

Check Us Out on Social Media

We hope this high-protein pesto pasta recipe inspires your next meal prep or family dinner. It's a delicious way to fuel your body while enjoying vibrant flavors and wholesome ingredients. Whether you're customizing it to suit your dietary needs or sticking to the classic version, this dish offers endless possibilities.

Don’t forget to share your creations with us! Follow us on social media for more healthy recipes, cooking tips, and inspiration. Tag us in your pesto pasta photos—we’d love to see how you make it your own!

Frequently Asked Questions

Is high-protein pesto pasta healthy?

Yes, high-protein pesto pasta is healthy! It combines protein-packed ingredients like high-protein pasta and cottage cheese with fresh vegetables, delivering essential nutrients, vitamins, and antioxidants. The dish provides sustained energy, making it perfect for fitness enthusiasts and busy families.

How can I make pesto pasta gluten-free?

To make it gluten-free, use gluten-free pasta options like chickpea, lentil, or quinoa pasta. These alternatives are high in protein and provide a similar texture, making the dish equally delicious and nutritious.

Can I make this pesto pasta vegan?

Absolutely! Replace cottage cheese or Greek yogurt with avocado and nutritional yeast for a creamy, dairy-free pesto. Use vegan pasta and avoid any animal-based toppings to suit a plant-based diet.

What protein can I add to pesto pasta?

You can boost protein by adding grilled chicken, shrimp, tofu, or even a scoop of unflavored protein powder mixed into the pesto sauce. These additions make the dish even more filling and satisfying.

How can I store leftover pesto pasta?

Cool the pasta completely before transferring it to an airtight container. Store it in the refrigerator for up to three days. For longer storage, toss extra noodles with olive oil and freeze them in a resealable bag.

How do I reheat pesto pasta without drying it out?

To reheat, add a splash of water or low-sodium broth to revive the sauce's texture. Gently warm the pasta in a skillet over low heat while stirring to ensure even heating.

Can I customize the vegetables in the recipe?

Yes! You can add or substitute vegetables like kale, broccoli, sun-dried tomatoes, or zucchini. This keeps the dish exciting, colorful, and packed with nutrients.

How long does it take to prepare this dish?

The high-protein pesto pasta can be prepared in just 30 minutes, making it a quick and convenient meal for busy weeknights.

What are some low-carb options for this recipe?

You can swap traditional pasta for zucchini noodles (zoodles) or spaghetti squash to create a low-carb version of the dish while maintaining its delicious flavors.

Is this recipe ideal for meal prep?

Yes, it’s perfect for meal prep! Store individual portions in meal prep containers for easy, healthy lunches or dinners throughout the week.