Pasta lovers, rejoice! We've discovered a way to enjoy your favorite comfort food while staying aligned with your health goals. Traditional pasta, while delicious, can often be heavy on carbs and leave us feeling sluggish. That’s where low-carb, high-protein pasta steps in—offering all the satisfaction of a hearty meal with a nutritional boost. By swapping out wheat for protein-rich ingredients like chickpeas, lentils, or even lupini beans, these recipes deliver a balanced plate that fuels your body and keeps you full longer.

Spicy Cottage Cheese Pasta

Let's transform a classic comfort meal into one of our favorite high-protein low-carb pasta recipes. This creamy and flavorful Spicy Cottage Cheese Pasta combines wholesome ingredients for a dish that brings the perfect balance of protein, healthy carbs, and just the right amount of heat. Here's how we make it:

Ingredients

• 1 tablespoon oil (we recommend avocado oil for its high smoke point)

• 2 teaspoons minced garlic

• 14.5 ounces fire-roasted diced tomatoes (no salt added)

• 1 tablespoon lemon juice

• 3/4 cup cottage cheese

• 1/2 cup bone broth

• 1/2 teaspoon crushed red pepper flakes (adjust to taste)

• 2 cups of cooked high-protein pasta (chickpea or whole grain pasta recommended for added protein)

• Salt and pepper to taste

• Fresh basil or parsley for garnish (optional)

Instructions

1. Cook the Pasta

Begin by preparing 2 cups of your preferred high-protein pasta, such as chickpea or lentil pasta. Follow the package instructions. Drain and set aside.

2. Sauté the Garlic

Heat 1 tablespoon of oil in a large skillet over medium heat. Add 2 teaspoons of minced garlic. Sauté for about 1 minute or until fragrant.

3. Add Tomatoes and Seasoning

Stir in the fire-roasted diced tomatoes. Let it simmer for 2-3 minutes. Sprinkle in 1/2 teaspoon of crushed red pepper flakes for spice, adjusting the amount based on your heat preference. Season with salt and pepper.

4. Blend the Sauce

Transfer the tomato mixture to a blender. Add 3/4 cup of cottage cheese, 1/2 cup of bone broth, and 1 tablespoon of lemon juice. Blend until the sauce is smooth and creamy.

5. Combine the Pasta and Sauce

Return the sauce to the skillet over low heat. Add the cooked pasta to the sauce, tossing to coat evenly. Allow the pasta to heat through for 2-3 minutes.

6. Serve and Garnish

Plate the pasta and garnish with fresh basil or parsley for added flavor and a pop of color. Enjoy your spicy, protein-packed meal!

This dish is packed with nutrients while being quick and simple to make, making it an excellent choice for healthy protein pasta lovers, post-workout pasta fans, or anyone seeking high-protein low-carb dinners.

One-Pan Tuna Pasta

One-pan tuna pasta is a standout addition to our repertoire of low-carb high-protein pasta recipes. Perfect for busy weeknights or post-workout meals, this dish uses simple pantry staples to create a healthy protein pasta packed with flavor and nutrients. Here’s how we make it:

Ingredients

• 8 oz shirataki noodles, rinsed and drained

• 1 tbsp olive oil

• 2 garlic cloves, minced

• 1/4 tsp red pepper flakes

• 4 oz sundried tomatoes, finely chopped

• 1/4 cup chopped kalamata olives

• 1 tbsp capers, rinsed

• 3 oz canned tuna, drained and flaked

• 1/2 cup pasta water (reserved from rinsing shirataki noodles)

• 2 tbsp fresh parsley, chopped

• Freshly ground black pepper, to taste

Steps

1. Heat olive oil over medium heat in a large nonstick skillet. Add minced garlic and red pepper flakes, cooking until fragrant, about 1 minute.

2. Stir in the chopped sundried tomatoes, olives, and capers. Sauté for 2 minutes, letting the flavors meld together.

3. Add the shirataki noodles to the pan and toss to coat with the tomato mixture.

4. Pour in the reserved pasta water and stir gently, allowing the sauce to thicken for 3-4 minutes.

5. Fold in the flaked tuna and cook until heated through, about 2 minutes.

6. Garnish with fresh parsley and a sprinkle of black pepper before serving.

This recipe is light, savory, and loaded with muscle-building protein, making it an ideal choice for anyone pursuing high-protein low-carb pasta dinners or keto pasta meals. Plus, it’s all made in one pan, cutting down both prep time and cleanup—a win-win for health-conscious cooks.

Cottage Cheese Alfredo

Elevate your pasta nights with this creamy and protein-packed Cottage Cheese Alfredo. This recipe is a game-changer for anyone seeking low-carb high-protein pasta recipes or healthier alternatives that deliver flavor without the guilt. Here's how we make it:

Ingredients

• 1 tablespoon olive oil (or avocado oil for a higher smoke point)

• 2 cloves garlic, minced

• 1 cup cottage cheese

• 1/2 cup Greek yogurt, plain and non-fat

• 1/4 cup freshly grated Parmesan cheese

• 1/2 teaspoon garlic powder

• 1/4 teaspoon onion powder

• Salt and pepper, to taste

• 12 ounces zucchini noodles or high-protein pasta of your choice

Instructions

1. Prepare the Base

Heat a large non-stick skillet over medium heat. Add olive oil and sauté the minced garlic until fragrant, about 1-2 minutes.

2. Blend the Sauce

In a blender, combine cottage cheese, Greek yogurt, Parmesan cheese, garlic powder, onion powder, salt, and pepper. Blend until smooth and creamy, creating the ultimate cottage cheese pasta sauce.

3. Warm the Sauce

Transfer the blended sauce into the skillet with the sautéed garlic. Heat over medium-low heat, stirring frequently, until warmed through. Avoid boiling, as this can change the texture of the sauce.

4. Cook the Pasta

While the sauce warms, prepare your pasta. If using zucchini noodles, sauté them for 2–3 minutes in a separate skillet until tender but firm. For high-protein pasta, follow the package instructions to cook it al dente, then drain.

5. Combine and Serve

Toss the pasta with the warm Alfredo sauce, ensuring every strand or noodle is coated. Serve immediately, garnished with extra Parmesan and freshly cracked black pepper, if desired.

This Cottage Cheese Alfredo is an excellent option for high-protein low-carb dinners, fitting well into keto pasta meals or gluten-free pasta recipes. Whether you're using zucchini noodles, chickpea pasta, or lentil pasta, this dish is creamy, satisfying, and loaded with muscle-building nutrients.

Cacio E Pepe Egg Noodles

Cacio e Pepe Egg Noodles transform a traditional Italian dish into a low-carb high-protein pasta recipe perfect for keto pasta meals or high-protein low-carb dinners. By preparing the pasta from scratch, we ensure it's a healthier alternative packed with protein and free from unnecessary carbs. Here’s how we make it:

Ingredients

• 3 large eggs

• 1 cup almond flour

• 1 tbsp psyllium husk powder

• 1/2 tsp salt

• 2 tbsp unsalted butter

• 1 tsp fresh cracked black pepper

• 1/2 cup grated Parmesan cheese

Instructions

1. Make the dough: In a mixing bowl, whisk the eggs. Add almond flour, psyllium husk powder, and salt. Mix until a dough forms. If too sticky, add a bit more almond flour.

2. Roll and cut the pasta: Place the dough between two sheets of parchment paper. Roll until thin, about 1/8 inch thick. Use a sharp knife or pizza cutter to slice into thin noodles.

3. Cook the noodles: Boil a pot of salted water. Add the noodles and cook for 2-3 minutes until they float. Drain and set aside.

4. Prepare sauce: In a large nonstick pan over medium heat, melt the butter. Add black pepper and toast until fragrant, about 30 seconds.

5. Toss and coat: Add the drained noodles to the pan. Sprinkle Parmesan cheese and toss until well coated, creating a creamy, rich sauce.

6. Serve warm: Serve immediately, garnished with extra Parmesan and black pepper if desired.

These homemade egg noodles are light, flavorful, and an excellent choice for anyone seeking healthy protein pasta while sticking to a low-carb lifestyle.

One-Pot Shrimp Primavera

This One-Pot Shrimp Primavera is a vibrant addition to our collection of low-carb high-protein pasta recipes. Combining fresh vegetables, quick-cooking shrimp, and a light, flavorful sauce, this recipe makes for a healthy protein pasta that comes together in just 30 minutes. Perfect for high-protein low-carb dinners or keto pasta meals, it’s a satisfying option for busy weeknights. Let’s dive into the steps:

Ingredients

• 1 tablespoon olive oil

• 3 garlic cloves, minced

• 1 cup cherry tomatoes, halved

• 1 small zucchini, spiralized or julienned

• 1 small yellow squash, spiralized or julienned

• 1/2 cup bell peppers, thinly sliced

• 8 ounces shirataki noodles, drained and rinsed

• 1 pound large shrimp, peeled and deveined

• 1 tablespoon lemon juice

• 1/4 cup grated Parmesan cheese (optional, for serving)

• 1/4 teaspoon crushed red pepper flakes (optional, for spice)

• Salt and pepper to taste

Instructions

1. Heat the olive oil in a large skillet or pot over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.

2. Toss in the cherry tomatoes, bell peppers, zucchini, and yellow squash. Stir and cook for 3-4 minutes until vegetables soften slightly.

3. Push the vegetables to one side of the skillet and add the shrimp. Cook for 2-3 minutes per side until pink and opaque.

4. Stir in the shirataki noodles. Cook for 2 minutes to heat the noodles through.

5. Add lemon juice and season the dish with salt, pepper, and crushed red pepper flakes, if desired. Toss everything together ensuring the sauce coats the shrimp and vegetables evenly.

6. Serve warm and garnish with grated Parmesan cheese for extra flavor, if desired.

This light, nutrient-packed dish is perfect for keto pasta meals, post-workout pasta dinners, or even low-carb meal prep. The shrimp provides lean, muscle-building protein, while the shirataki noodles keep the dish low in carbs yet satisfying.

Vegan Alfredo Sauce

Transforming a classic Alfredo into a vegan, high-protein, and low-carb option is easier than you might think. Instead of heavy cream and cheese, we achieve a velvety, ultracreamy texture using protein-packed cashews. Pair this rich and satisfying sauce with zucchini noodles or chickpea pasta for a perfect addition to your list of low-carb high-protein pasta recipes.

Ingredients

• 1 cup cashews, soaked in hot water for 15 minutes

• 1 1/2 cups unsweetened almond milk (or other plant-based milk)

• 3 garlic cloves, minced

• 2 tablespoons nutritional yeast

• 1 tablespoon fresh lemon juice

• 1/2 teaspoon salt

• 1/4 teaspoon ground black pepper

• 1/4 teaspoon onion powder

• Optional: 1 tablespoon olive oil for added richness

Instructions

1. Prepare the Cashews: Soak cashews in hot water for 15 minutes to soften. Drain and rinse well.

2. Blend the Sauce: In a high-speed blender, combine the soaked cashews, almond milk, minced garlic, nutritional yeast, lemon juice, salt, black pepper, and onion powder. Blend until the sauce is completely smooth and creamy, about 1-2 minutes. If desired, add olive oil for a silkier texture.

3. Heat the Sauce: Transfer the blended mixture to a saucepan over medium heat. Stir continuously for 5 minutes or until the sauce thickens slightly.

4. Assemble the Dish: Toss the warm Vegan Alfredo Sauce with your choice of zucchini noodles, lentil pasta, or another healthy protein pasta to create a wholesome meal. Garnish with fresh parsley or cracked black pepper for an extra flavor boost.

This dairy-free Alfredo sauce brings comfort and decadence to high-protein low-carb dinners. It’s perfect for keto diets and makes an excellent choice for gluten-free pasta recipes. Whether served with shirataki noodles or traditional alternatives, this meal is creamy, filling, and loaded with plant-based protein.

One-Pot Vegetarian Chili Mac

This one-pot vegetarian chili mac combines bold flavors with convenience, perfectly marrying comfort food with a nutritious twist. By using high-protein pasta made from lentils or chickpeas, we create a satisfying, hearty dish that fits seamlessly into a high-protein low-carb dinner plan. For those craving a creamy, slightly spicy pasta dish with a chili kick, this is a standout option.

Ingredients

• 1 tablespoon olive oil

• 1 medium onion, finely diced

• 1 medium poblano pepper, seeded and diced (substitute with green bell pepper for less heat)

• 2 cloves garlic, minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1 (15-ounce) can diced tomatoes, undrained

• 1 (15-ounce) can kidney beans, rinsed and drained

• 2 cups low-sodium vegetable broth

• 8 ounces high-protein pasta (lentil or chickpea pasta recommended)

• 1/2 cup shredded cheddar cheese (optional for garnish)

• Salt and ground black pepper, to taste

Steps

1. Heat the oil in a large skillet or Dutch oven over medium heat. Add the diced onion and poblano pepper, and sauté for 5 minutes, stirring occasionally, until softened.

2. Stir in the minced garlic, chili powder, cumin, and smoked paprika. Cook for 1 minute, allowing the spices to bloom for added depth of flavor.

3. Add the diced tomatoes, kidney beans, vegetable broth, and uncooked high-protein pasta. Stir to ensure all ingredients are evenly combined.

4. Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let the pasta simmer for 10–12 minutes, stirring occasionally to prevent sticking, until tender and the sauce has thickened.

5. Remove from heat and season with salt and black pepper as needed. For an added layer of indulgence, sprinkle shredded cheddar cheese over the top and let it melt before serving.

This dish is a flavor-packed, one-pot wonder that’s not only delicious but also a great option for our fitness-focused audience seeking healthy protein pasta alternatives. Pair it with a fresh side salad for a complete meal that’s perfect for your next post-workout recovery dinner or quick weeknight supper.

One-Pan Salmon and Orzo

This One-Pan Salmon and Orzo recipe is a flavorful, protein-rich meal loaded with vibrant ingredients, perfect for anyone seeking high-protein low-carb dinners. By cooking everything in a single skillet, it delivers convenience without compromising on taste or nutrition.

Ingredients

• 1 cup high-protein orzo

• 2 tablespoons olive oil

• 4 salmon fillets (about 5-6 oz each)

• 3 garlic cloves, minced

• 1 cup cherry tomatoes, halved

• 2 cups spinach

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1/2 teaspoon red pepper flakes (optional)

• 1/2 cup low-sodium chicken broth

• Juice of 1 lemon

• Salt and pepper to taste

Instructions

1. Prepare and Sear Salmon: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the salmon fillets with salt, pepper, and smoked paprika. Place them skin-side down in the skillet and sear for 3-4 minutes per side until golden. Remove and set aside.

2. Sauté Aromatics and Tomatoes: In the same skillet, add the remaining olive oil, minced garlic, and red pepper flakes (if using). Sauté for 1-2 minutes until fragrant, then add the cherry tomatoes. Cook for 3-4 minutes, gently pressing the tomatoes until they release their juices.

3. Cook the Orzo: Stir in the high-protein orzo, dried oregano, and chicken broth. Simmer for 8-10 minutes, stirring occasionally, until the orzo is tender and the liquid is mostly absorbed.

4. Incorporate Vegetables: Add the spinach to the skillet, folding it gently into the orzo until it wilts (about 2 minutes). Squeeze the lemon juice over the mixture and stir to combine.

5. Finish with Salmon: Return the seared salmon fillets to the skillet, placing them on top of the orzo. Cover and heat for 2-3 minutes, allowing the flavors to meld.

6. Serve: Garnish with fresh herbs if desired and plate the dish immediately. This one-pan meal combines hearty orzo, flaky salmon, and fresh vegetables, making it both satisfying and nutritious.

This recipe is ideal for fitness enthusiasts and keto dieters seeking healthy protein pasta options. Its balanced nutrition profile makes it a great post-workout pasta or an easy dinner for busy weeknights.

Chicken Pesto Pasta

This Chicken Pesto Pasta is the ultimate choice for anyone seeking low-carb, high-protein pasta recipes. By combining creamy avocado pesto with grilled chicken and high-protein, low-carb pasta, we create a dish that is both nutritious and flavorful—perfect for keto pasta meals or post-workout dinners.

Ingredients

• 1 package high-protein, low-carb pasta (19g protein, 2g net carbs per serving)

• 1 ripe avocado

• 3 small garlic cloves

• 1 shallot

• A handful of fresh basil leaves

• Juice of half a lemon

• 1-2 tablespoons nutritional yeast

• ½ cup pasta water (more as needed)

• Salt and pepper to taste

• 4 oz grilled chicken breast, sliced

• Fresh grated Parmesan cheese

• Fresh cracked pepper

Instructions

1. Cook the Pasta: Follow the package instructions to cook the high-protein, low-carb pasta. Reserve at least ½ cup of pasta water before draining.

2. Prepare the Pesto: In a blender or food processor, combine avocado, garlic, shallot, basil leaves, lemon juice, nutritional yeast, salt, and pepper. Blend until smooth. Gradually add pasta water, starting with ¼ cup, and blend until the pesto reaches a creamy consistency. Add more water if necessary.

3. Combine Pasta and Pesto: Toss the cooked pasta with the avocado pesto, ensuring every piece is well coated with the sauce. Adjust the seasoning with additional salt and pepper as needed.

4. Add Grilled Chicken: Arrange the sliced grilled chicken breast on top of the pasta for an additional protein boost.

5. Garnish: Finish with fresh grated Parmesan cheese and cracked black pepper for extra flavor.

This dish is a shining example of a healthy protein pasta. Each bite combines the creaminess of the pesto with the savory, lean protein from the chicken, making it ideal for high-protein, low-carb dinners or keto meal prep.

Why Use Pete's Pasta

Low-carb, high-protein pasta recipes open up a world of possibilities for creating meals that are both delicious and nutritious. By swapping traditional pasta for healthier alternatives, we can enjoy our favorite dishes without compromising our health goals. These recipes are versatile, easy to make, and packed with protein to keep us energized and satisfied.

Whether we’re looking for quick weeknight dinners, post-workout meals, or creative ways to elevate pasta nights, these options fit seamlessly into any lifestyle. From creamy sauces to vibrant one-pan dishes, there’s something for everyone. Let’s embrace these innovative recipes and make healthy eating both enjoyable and sustainable.

Frequently Asked Questions

What is protein pasta made of?

Protein pasta is typically made from ingredients like chickpeas, lentils, lupini beans, or almond flour. These ingredients are high in protein and fiber while being lower in carbs compared to traditional pasta.

Is protein pasta good for weight loss?

Yes, protein pasta is beneficial for weight loss as it is lower in carbs and higher in protein. It helps keep you full longer, supports muscle repair, and fits well within a balanced, calorie-conscious diet.

Can I use protein pasta in traditional pasta recipes?

Absolutely! Protein pasta can easily be substituted for regular pasta in any recipe. It works well with sauces, vegetables, and proteins, offering a nutritious twist to your favorite dishes.

Are all protein pastas gluten-free?

Not all protein pastas are gluten-free. Some may use a combination of protein sources with wheat flour. Always check the label to ensure it’s gluten-free if you require it.

What are low-carb alternatives to traditional pasta?

Low-carb alternatives include protein pasta, zucchini noodles (zoodles), shirataki noodles, spaghetti squash, and homemade egg noodles. These options are great for those following keto or low-carb diets.

Are recipes with protein pasta suitable for vegetarians?

Yes, recipes with protein pasta can easily be made vegetarian. By combining protein pasta with plant-based ingredients like vegetables, legumes, or vegan sauces, you can create delicious vegetarian meals.

Can I meal-prep with protein pasta?

Yes, protein pasta is great for meal prep. It holds up well in the fridge and pairs perfectly with various sauces and sides, allowing you to prepare balanced, high-protein meals for the week.

Is protein pasta suitable for a keto diet?

Some protein pastas, such as those made from almond flour or lupini beans, are keto-friendly due to their low carb content. Be sure to check the nutrition label for carb counts before purchasing.

How does protein pasta compare to regular pasta?

Protein pasta has a higher protein and fiber content and is lower in carbs compared to regular pasta. It supports muscle building, keeps you full longer, and is a healthier option for weight management.

What sauces pair well with protein pasta?

Protein pasta pairs well with a variety of sauces such as tomato-based sauces, creamy alfredo, avocado pesto, or vegan cashew-based sauces. These options enhance flavor while keeping the dish nutritious.