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When you need a quick dinner, you want high protein pasta dishes at your fingertips. Not only is pasta very easy to make, but it is also a perfect vehicle to add tasty vegetables and herbs to your diet.
Not all pasta dishes are high in protein, though. Some popular pasta recipes are very low in protein. Although pasta contains proteins, it is mostly carbohydrates. But don’t be sad! There are many ways to increase the protein content of your favorite pasta dishes.
9 High Protein Pasta Recipes
You can make a high protein pasta recipe without sacrificing flavor. The following high-protein pasta dishes go well with cheese, lentils, meat, and other simple ingredients.
Each of these options provides at least 20 grams of protein per serving.
1.Baked Ziti Casserole
This high-protein pasta recipe gets its protein load from lean ground turkey. Spinach adds much-needed iron and vitamins, while artichoke hearts provide fiber and potassium.
Estimated Nutrition Information (per serving): Calories: 286; Total fat: 7g; Saturated fat: 2g; Monounsaturated fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrates: 28g; Dietary fiber: 7g; Sugar: 7g; Protein: 31g
2.Chicken and Broccoli Alfredo
This recipe uses tender chicken breast to give your pasta a protein boost. Broccoli adds a good mix of vitamins and fiber. Alfredo sauce, made with cashews and coconut milk, provides healthy fats and a creamy texture without the dairy.
Estimated Nutrition Information (per serving): Calories: 365; Total fat: 12g; Saturated fat: 1g; Monounsaturated fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrates: 26g; Dietary fiber: 7g; Sugar: 4g; Protein: 38g
3.Quick Pot Rotini with Chicken and Bell Peppers
This incredibly filling high protein pasta dish boasts nearly 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in whole grain rotini is an added bonus.
Estimated Nutrition Information (per serving): Calories: 407; Total fat: 11.2g; Saturated fat: 2.5g; Monounsaturated fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary fiber: 10g; Sugar: 4.1g; Protein: 48.5g
4.Quick Skillet Lasagna with Ground Turkey
This low-fat diet gets its protein from a variety of sources. There’s lean ground turkey, cottage cheese, and semi-skimmed mozzarella. Vegetables, on the other hand, add fiber and important vitamins.
Estimated Nutrition Information (per serving): Calories: 425; Total fat: 8g; Saturated fat: 2g; Monounsaturated fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary fiber: 14g; Sugar: 6g; Protein: 34g
5.Spaghetti With Roasted Tomatoes and Shrimp
This high protein pasta dish gets its protein from large shrimp. Shrimp also provides omega-3 fatty acids. Roasted cherry tomatoes add antioxidants and natural sweetness.
Estimated Nutrition Information (per serving): Calories: 419; Total fat: 10g; Saturated fat: 1g; Monounsaturated fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrates: 49g; Dietary fiber: 2g; Sugar: 7g; Protein 38g
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6.Smoked Salmon Alfredo
The star of this dish is the smoked salmon. However, the combination of Parmesan and cream cheese also adds protein content while keeping things creamy and rich.
Estimated Nutrition Information (per serving): Calories: 422; Total fat: 15g; Saturated fat: 8g; Monounsaturated fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrates: 48g; Dietary fiber: 7g; Sugar: 4g; Protein: 24g
7.Chicken Alfredo
This high-protein pasta recipe gives the classic Alfredo a healthy twist. She uses shredded chicken breast for most of the protein and adds lots of cheese and Parmesan to the sauce.
Estimated Nutrition Information (per serving): Calories: 333; Total fat: 13g; Saturated fat: 8g; Monounsaturated fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrates: 23g; Dietary fiber: 4g; Sugar: 8g; Protein: 29g; Net carbs: 19g
8.Whole Wheat Pasta with Chicken Sausage and Vegetables
The Italian chicken in this dish provides a good dose of protein. In addition, pesto sauce adds a delicious flavor with healthy fats from olive oil and nuts.
Estimated Nutrition Information (per serving): Calories: 572; Total fat: 40g; Sodium: 684mg; Total carbs: 47g; Dietary fiber: 7g; Sugar: 5g; Protein: 34g
9.Creamy Mac N’ Cheese with Chicken and Kale
This all-time favorite high-protein pasta recipe is a sneaky way to pack in the protein thanks to the addition of lean chicken. It’s also loaded with fiber and vitamins from butternut squash and other antioxidant-rich fish.
Estimated Nutrition Information (per serving): Calories: 317; Total fat: 8g; Saturated fat: 5g; Monounsaturated fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrates: 28g; Dietary fiber: 6g; Sugar: 6g; Protein: 30g; Net carbs: 22g
Balanced Pasta
These pastas all provide a moderate amount of protein per serving. It may be all you need depending on how much protein you get from your other meals and snacks throughout the day.
Additionally, you can increase the protein in one of these by taking the heavy protein tip above. Add chicken, seafood, or sausage to top it off.
For vegetarians and vegans, consider adding tofu, tempeh, lentils or plant-based sausage to increase the protein in these or any of your favorite pastas.
1.Baked vegetable ziti
Estimated Nutrition Facts (per serving): Calories: 311; Total fat: 10g; Saturated fat: 1g; Monounsaturated fat: 2g; Cholesterol: 11mg; Sodium: 438mg; Carbohydrates: 43g; Dietary fiber: 4g; Sugar: 6g; Protein: 14g
2.Bean salad with pasta
Estimated Nutrition Facts (per serving): Calories: 359; Total fat: 9g; Saturated fat: 5g; Monounsaturated fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrates: 59g; Dietary fiber: 6g; Sugar: 5g; Protein: 13g
3.Lentil Pasta Bolognese
Estimated Nutrition Facts (per serving): Calories: 337; Total fat: 4g; Saturated fat: 2g; Monounsaturated fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrates: 68g; Dietary fiber: 15g; Sugar: 8g; Protein: 13g
4.Gnocchi-Cauliflower Casserole
Estimated Nutrition Facts (per serving): Calories: 308; Total fat: 8g; Saturated fat: 3g; Monounsaturated fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary fiber: 4g; Sugar: 5g; Protein 19g
5.Instant pot with mushrooms and other pasta
Estimated Nutrition Information (per serving): Calories: 391; Total fat: 14g; Saturated fat: 6g; Monounsaturated fat: 2g; Cholesterol: 23mg; Sodium: 588mg; Carbohydrates: 52g; Dietary fiber: 6g; Sugar: 3g; Protein: 10g
6.BLT Summer Pasta Salad
Estimated Nutrition Information (per serving): Calories: 245; Total fat: 14g; Saturated fat: 2g; Monounsaturated fat: 2g; Cholesterol: 59mg; Sodium: 309mg; Carbohydrates: 21g; Dietary fiber: 7g; Sugar: 6g; Protein: 10g
7.Mushroom Stroganoff
Estimated Nutrition Information (per serving): Calories: 351; Total fat: 15g; Saturated fat: 6g; Monounsaturated fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary fiber: 5g; Sugar: 4g; Protein 13g
Interesting fact: MyFitnessPal users love eating high protein: on average, users with weight loss goals get 24% of their calories from protein.
8.Vegan Double-Cauliflower Fettuccine Alfredo
Estimated Nutrition Facts (per serving): Calories: 380; Total fat: 12g; Saturated fat: 2g; Monounsaturated fat: 8g; Cholesterol: 0mg; Sodium: 522mg; Carbohydrates: 51g; Dietary fiber: 11g; Sugar: 10g; Protein: 9g
9.Baked Spaghetti Ratatouille
Estimated Nutrition Facts (per serving): Calories: 322; Total fat: 9g; Saturated fat: 1g; Monounsaturated fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrates: 52g; Dietary fiber: 9g; Sugar: 7g; Protein: 10g
10.Baked Broccoli Mac & Cheese
Estimated Nutrition Information (per serving): Calories: 333; Total fat: 10g; Saturated fat: 5g; Monounsaturated fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary fiber: 5g; Sugar: 2g; Protein: 18g
11.One Pot Pasta with Tafasar, Lemon, and Olives
Estimated Nutrition Facts (per serving): Calories: 311; Total fat: 15g; Saturated fat: 4g; Monounsaturated fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrates: 47g; Dietary fiber: 9g; Sugar: 5g; Protein 12g
Frequently Asked Questions About High Protein Pasta Recipes
Still have questions about upping your pasta protein game? Here is a summary of the most common questions.
Which pasta dish has the most protein?
Traditional pasta is not protein-rich. Try a variety of pastas that are high in protein, including:
- Soybean noodles
- Edamame pasta
- Bean pasta
Is protein powder good for weight loss?
Absolutely! Foods high in protein can help you feel fuller for longer, which can help with weight management.
Can you add protein powder to pasta?
Yes, you can! Protein powder can be a great way to increase the protein content of your pasta by mixing it into your pasta sauce. Experiment with unflavored options so you won’t notice the difference.
Bottom Line: You’ll love this healthy, protein-packed pasta
Making protein-rich pasta dishes doesn’t have to be rocket science. The above foods include plenty of protein to satisfy your appetite and fuel your day. If you’re looking for more healthy eating inspiration, find more recipes in the MyFitnessPal app!
The post 20 High-Protein Pasta Recipes You’ll Love appeared first on MyFitnessPal Blog.