5 Protein Pasta Recipes: Delicious, Nutritious, and Simple to Prepare

When I think of pasta, I think CARBS CARBS more CARBS and maybe some pepto bismol. But, I was walking through the aisles of the supermarket yesterday and something caught my eye, “Protein Penne”. Pasta made from chickpeas? What?! Incredible. I’d never seen this before! Has this always been a thing and I’ve been living under a rock?

It’s 2023, there’s really no excuse for not getting enough protein anymore. There are protein pop-tarts for God’s sake!

Anyways, it got us thinking about how we could turn some tried and true pasta dishes into a macro-friendly protein-packed dish, so here we go:

1. Chicken Alfredo Protein Pasta

Ingredients:

• 8 oz protein pasta (e.g., chickpea pasta)
• 2 chicken breasts, sliced into strips
• 2 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1/4 cup butter
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Cook the protein pasta according to package instructions. Drain and set aside.
2. Season chicken strips with salt and pepper. In a large skillet, melt butter over medium heat. Add chicken and cook until no longer pink, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. In the same skillet, add minced garlic and sauté for 1-2 minutes until fragrant.
4. Pour in heavy cream and bring to a simmer. Reduce heat and stir in grated Parmesan cheese until the sauce thickens.
5. Return cooked chicken to the skillet and heat through.
6. Serve the creamy chicken Alfredo sauce over the cooked protein pasta.
7. Garnish with fresh parsley and additional Parmesan cheese if desired.

Macros:

• Protein: 30g
• Carbs: 40g
• Fats: 15g
• Calories: 380

2. Spicy Shrimp Protein Pasta

Ingredients:

• 8 oz protein pasta (e.g., lentil pasta)
• 1 lb large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1/2 teaspoon red pepper flakes (adjust to taste)
• Salt and black pepper to taste
• Fresh basil leaves for garnish

Instructions:

1. Cook the protein pasta according to package instructions. Drain and set aside.
2. Season shrimp with salt, black pepper, and red pepper flakes.
3. Heat olive oil in a large skillet over medium-high heat. Add minced garlic and sauté for about 30 seconds.
4. Add the seasoned shrimp and cook for 2-3 minutes per side until they turn pink. Remove the shrimp from the skillet and set aside.
5. In the same skillet, add diced tomatoes (with juice) and simmer for 5-7 minutes to reduce.
6. Return the cooked shrimp to the skillet and simmer for an additional 2 minutes.
7. Serve the spicy shrimp and tomato sauce over the cooked protein pasta.
8. Garnish with fresh basil leaves.

Macros:

• Protein: 28g
• Carbs: 35g
• Fats: 12g
• Calories: 350

3. Vegan Pesto Protein Pasta

Ingredients:

• 8 oz protein pasta (e.g., edamame pasta)
• 2 cups fresh basil leaves
• 1/2 cup pine nuts
• 3 cloves garlic
• 1/4 cup nutritional yeast (for a cheesy flavor)
• 1/4 cup extra-virgin olive oil
• Salt and pepper to taste
• Cherry tomatoes for garnish

Instructions:

1. Cook the protein pasta according to package instructions. Drain and set aside.
2. In a food processor, combine basil leaves, pine nuts, garlic, nutritional yeast, and a pinch of salt and pepper. Pulse until finely chopped.
3. With the food processor running, slowly add olive oil until the mixture becomes a smooth pesto sauce.
4. Toss the cooked protein pasta with the vegan pesto sauce.
5. Garnish with halved cherry tomatoes and extra pine nuts if desired.

Macros:

• Protein: 20g
• Carbs: 50g
• Fats: 10g
• Calories: 330

4. Turkey and Broccoli Protein Pasta

Ingredients:

• 8 oz protein pasta (e.g., quinoa pasta)
• 1 lb ground turkey
• 1 cup broccoli florets
• 1/2 cup low-sodium chicken broth
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• Grated Parmesan cheese for garnish

Instructions:

1. Cook the protein pasta according to package instructions. Drain and set aside.
2. In a large skillet, cook ground turkey over medium-high heat until browned and cooked through. Remove excess fat if necessary.
3. Add minced garlic, dried oregano, dried basil, salt, and pepper to the turkey. Sauté for 1-2 minutes.
4. Stir in chicken broth and broccoli florets. Cover and simmer for 5-7 minutes until the broccoli is tender.
5. Toss the cooked protein pasta with the turkey and broccoli mixture.
6. Serve with a sprinkle of grated Parmesan cheese on top.

Macros:

• Protein: 26g
• Carbs: 42g
• Fats: 14g
• Calories: 340

5. Salmon and Asparagus Protein Pasta

Ingredients:

• 8 oz protein pasta (e.g., black bean pasta)
• 2 salmon fillets
• 1 bunch fresh asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Zest of 1 lemon
• Salt and black pepper to taste
• Fresh dill for garnish

Instructions:

1. Cook the protein pasta according to package instructions. Drain and set aside.
2. Season salmon fillets with salt, black pepper, and half of the lemon zest.
3. Heat olive oil in a large skillet over medium-high heat. Add minced garlic and sauté for about 30 seconds.
4. Add salmon fillets to the skillet, skin-side down, and cook for 3-4 minutes per side until cooked through. Remove the salmon from the skillet and set aside.
5. In the same skillet, add trimmed asparagus and sauté for 4-5 minutes until they start to become tender.
6. Add cooked protein pasta, lemon juice, and the remaining lemon zest to the skillet. Toss to combine.
7. Flake the cooked salmon into the pasta mixture.
8. Garnish with fresh dill.

Macros:

• Protein: 30g
• Carbs: 38g
• Fats: 16g
• Calories: 370