The 6 Greatest Excessive Protein Pasta Recipes

Thankfully, like a number of of our favourite meals, pasta has been redesigned and loaded with protein to offer it a brand new dietary make-up. Protein pasta might be made through the use of store-bought protein noodles or including protein-dense elements to common or whole-wheat pasta.

Whereas pasta is often reserved for endurance athletes or these present process a bulking weight-reduction plan, including protein and different wholesome elements can match it into any health club goer’s routine. On this article, we’ll educate you the six finest protein pasta recipes. 

Desk of Contents:

• What Is Protein Pasta?
• 6 Greatest Protein Pasta Recipes
• Suggestions For Cooking Excellent Protein Pasta
• Learn how to Embrace Excessive-Protein Pastas in Your Eating regimen
• Protein Pasta Buying Record
• FAQs

What’s Protein Pasta?

To place it very merely, protein pasta is pasta that accommodates a higher-than-normal quantity of protein. It could actually fluctuate from store-bought protein noodles, made out of high-protein elements, or made by including protein sources to pasta, comparable to cheese and meat.

The commonest approach to create protein pasta is by including excessive protein low fats meals, comparable to hen, lean floor beef, turkey, tofu, or one other major protein supply. It additionally normally consists of whole-wheat pasta, a a lot more healthy possibility than common pasta. 

Different choices remodel the pasta itself, crafting it from plant proteins, comparable to legumes, chickpeas, and flaxseed. We’ll discover this distinction deeper and supply recipes for each sorts of pasta. 

6 Greatest Protein Pasta Recipes

Now that we perceive the lowdown on protein pasta, let’s get into the tastiest recipes. You will discover a good combine right here, with some nice for reducing and others good for bulking. As at all times, you possibly can personalize these as a lot as you want, however then be certain that to regulate your macros accordingly.

1) Fundamental Protein Pasta:

An incredible tackle conventional pasta, this recipe is for probably the most primary, easy protein pasta meal. It has sufficient toppings to supply a wholesome protein content material even for those who use common pasta, though bear in mind doing so will change the macros.

With over 35 grams of protein and made out of frequent pantry staples, you’ll love this primary protein pasta recipe! 

Substances:

• 14.5oz protein pasta, raw
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 massive chopped onion
• 1lb lean floor beef
• 24oz of marinara sauce
• 1 tablespoon of Italian seasonings
• 2 massive eggs
• ¼ cup parsley, chopped
• ½ cup of plain, nonfat Greek yogurt
• 1 cup parmesan cheese
• 1 lb cottage cheese
• 1 cup mozzarella cheese

Instructions:

• Preheat the oven to 350 levels Fahrenheit. Grease a 13 x 9-inch baking dish, or as near this dimension as attainable. 
• Cook dinner the pasta primarily based on the directions on the package deal. As soon as it is cooked, drain it and put aside.
• In a medium pan, add the olive oil and place over medium warmth. When sizzling, add the onion and garlic, then cook dinner for two minutes till you possibly can odor it. 
• Add the lean floor beef, cooking and breaking it aside till it’s now not pink.
• Add the marinara sauce and Italian seasonings. Cook dinner till the sauce is heat, then take away it from the warmth.
• Whisk collectively the eggs, parsley, Greek yogurt, parmesan cheese, and cottage cheese in a unique bowl. 
• Unfold a skinny layer of meat sauce alongside the underside of the baking dish. Add half of the cooked pasta, then half of the cottage cheese combination, then a sprinkle of mozzarella cheese throughout. 
• Add the remaining half of the cooked pasta, adopted by the remaining cottage cheese combination. Pour the remaining meat sauce excessive and, lastly, the remaining mozzarella cheese.
• Bake all the pieces for 35-45 minutes till the cheese is visibly melted. It must be golden brown in spots. Take away from the oven, and garnish with contemporary parsley earlier than you slice and serve. 

This recipe takes solely 5 minutes of prep time and must be divided into 8 servings. Every serving may have 280 energy, 36 g of protein, 21 g of carbs, 8 g of fiber, 13 g of web carbs, and 12 g of fats. 

2) Turkey (or Hen), Pesto, and Broccoli Pasta:

This recipe is tremendous straightforward to make and might be versatile to your preferences. It does not require a particular protein pasta and might be made utilizing contemporary, refrigerated pesto or shelf-stable pesto.

With a wholesome serving of greens, this balanced meal is nice for any weight-reduction plan. 

Substances:

• 6oz whole-wheat fusilli pasta
• 3 cups small broccoli florets
• 2 cups shredded cooked turkey or hen (8 oz)
• 1 cup grape tomatoes, lower in half
• ¾ cup ready pesto
• 1 tablespoon lemon juice
• ⅛ teaspoon salt
• ¼ cup grated parmesan cheese
• ¼ teaspoon freshly cracked black pepper

Instructions:

• Deliver a big pot to a boil.
• Add the pasta and cook dinner it for 3 minutes, lower than the package deal recommends.
• Add the broccoli and proceed cooking till the pasta is tender and the broccoli is tender-crisp, about 3 minutes extra. 
• Drain the water, then return the pasta and broccoli to the pot.
• Stir within the turkey (or hen), tomatoes, pesto, lemon juice, and salt.
• Divide into 4 servings and high every with pepper and parmesan cheese.

Every serving may have roughly 420 energy, 30 g of protein, 37 g of carbs, 6 g of fiber, 31 g of web carbs, and 18 g of fats. 

3) Excessive Protein Wholesome Mac and Cheese:

Is there any higher consolation meals than macaroni and cheese? Sadly, store-bought mac and cheese is commonly loaded with fats with a cheese sauce low in dietary worth. Alas, we’ve a recipe for a scrumptious, high-protein wholesome mac and cheese, which is nice for anybody counting macros.

With solely 5 minutes of prep required and underneath 400 energy per serving, you’ll love this protein-packed recipe.

Substances:

• 1 field Barilla Chickpea Rotini 
• 4 cups broccoli florets
• 1 tablespoon natural butter
• 1 cup of any kind of milk (we used unsweetened almond milk for this recipe)
• 1 laughing Cow spreadable cheese wedge (or substitute) 
• 1 ½ cups reduced-fat shredded cheddar cheese (6 oz) 
• 1 handful chopped child spinach
• Sprinkle sea salt and pepper (optionally available)

Instructions:

• Deliver a big pot of water to a boil for the pasta. Add the chickpea rotini pasta, or substitute, and cook dinner for about 8 minutes. Add within the broccoli florets after 4 minutes. 
• Drain the pasta and broccoli florets, then put aside. 
• In the identical massive pot over low/medium warmth, add the butter, milk, salt, and pepper. 
• As soon as the butter has melted, add within the pasta, broccoli florets, cheese wedge, and shredded cheese. 
• Let the cheese soften for about 30 seconds, then stir all the pieces collectively till the pasta is evenly coated with cheese.
• Lastly, add the chopped child spinach and toss it till wilted.
• Serve instantly with further salt, pepper, or cheese if wanted.

This tacky recipe will make 4 servings, so be at liberty to regulate the quantities. It could actually simply be made vegan-friendly by switching to vegan butter, vegan cheddar cheese, and one tablespoon of vegan cream cheese rather than the spreadable cheese wedge.

If you wish to add barely extra protein, change the chickpea pasta to a high-protein pasta. Every serving accommodates about 395 energy, 42 grams of carbs, 10 grams of fiber, 26 grams of protein, and 17 grams of fats. 

4) Kale, Sausage, and Pepper Pasta:

Another choice that does not require protein pasta (however remains to be loaded with macros), this wholesome combination might be made utilizing any greens you’ve got available, making it straightforward to toss collectively.

Plus, it is a one-skillet recipe, so prep and clean-up can be straightforward. 

Substances:

• 1 tablespoon olive oil
• 2 hyperlinks candy Italian turkey sausage (8 oz), casing eliminated and crumbled
• 1 small pink bell pepper, chopped
• ½ medium onion, chopped
• 4 cups chopped kale (3 oz)
• 2 garlic cloves, minced
• ¼ teaspoon crushed pepper (optionally available)
• 1½ cups water
• ¾ cup complete wheat penne pasta 
• 2 tablespoons grated parmesan cheese

Instructions:

• Warmth the oil in a big, non-stick skillet over medium-high warmth. 
• Add the sausage and cook dinner for about 2 to 4 minutes, till it is now not pink. You should definitely stir whereas cooking. 
• Toss the bell pepper and onion into the skillet, stirring sometimes for about 5 minutes or till they’re softened.  
• Stir within the garlic, kale, crushed pink pepper, and sausage. Stir and cook dinner for about 3 minutes, till the kale is wilted.
• Add within the water and pasta whereas bringing to a boil. Stir sometimes and cut back the warmth to medium-low. Cowl and cook dinner for 8 to 10 minutes, till the pasta is tender. 
• Sprinkle it with parmesan cheese and serve sizzling.

This recipe is filled with wholesome greens and lean protein, ok for 2 servings. Every serving accommodates roughly 463 energy, 30 g of protein, 46 g of carbs, 8g of fiber, and 19g of fats. 

5) Protein Spaghetti with Turkey Meatballs:

This protein-packed model of spaghetti and meatballs gives you all of the childhood recollections with none of the unhealthy elements.

This tasty recipe options store-bought protein pasta and lean floor turkey for a high-quality protein supply filled with spices to supply extra dietary worth whereas including scrumptious taste. On the lookout for an awesome dessert thought to take pleasure in after? Strive these protein cookies!

Substances:

• 2oz Barilla Protein Spaghetti 
• 10 ounces additional lean floor turkey
• ¼ cup olive oil
• 2 teaspoons garlic powder
• 30 grams finely grated parmesan cheese
• 3 garlic cloves, minced
• 2 teaspoons dried Italian seasoning, crushed
• 2 teaspoons salt
• ¼ cup egg whites
• 2 teaspoons floor pepper
• ½ cup pasta sauce

Instructions:

• Add the olive oil to a small pot and place over medium warmth. 
• Season the turkey with salt and pepper. Chop up the garlic cloves and mix them with the bottom turkey in a small bowl. 
• Type as many small meatballs as attainable utilizing your fingers. Dip every meatball within the egg whites earlier than including it to the pot. The egg whites are solely used to bind the meatballs, so you will not even style them. 
• Cook dinner the turkey within the olive oil by rotating it, guaranteeing all sides have browned. In the event you want your meatball juicier, strive overlaying them with a lid to lock within the moisture. 
• In a separate pot, boil water. As soon as the water is boiling, add the protein pasta and permit it to cook dinner for roughly 5-8 minutes till al dente. 
• As soon as the pasta is cooked, drain the water and warmth the pasta sauce within the microwave, ideally in a glass container or bowl. 
• Prime with further parmesan cheese for those who want, and revel in.

This recipe makes one huge serving that accommodates 758 energy, 78 grams of protein, 51 grams of carbs, 6 grams of fiber, and 29.5 grams of fats. It appears extra affordable to divide this into two servings, every containing 379 energy, 39 grams of protein, 25 grams of carbs, 3 grams of fiber, and 14 grams of fats. 

6) Creamy Cajun Hen Protein Pasta:

In the event you take pleasure in creamy pasta filled with spicy taste, this recipe is for you!

This recipe makes use of common pasta and creates its protein content material utilizing high-quality elements comparable to hen breast and cream cheese. Every serving is filled with 38 grams of protein, however with over 500 energy, this recipe may be finest for these in a clear bulk exercise and weight-reduction plan part.

Substances:

• 1 tablespoon olive oil
• 1 pink onion, diced
• 200g mushrooms, sliced
• 1 pink pepper, sliced
• 500g hen breast, sliced
• 1 tablespoon Cajun seasoning
• Pinch of salt
• 500g pasta
• 500ml hen inventory
• 100g mild cream cheese
• Chopped chives (garnish)

Instructions:

• Warmth the olive oil in a big non-stick pan. 
• Add the pink onion, mushrooms, and sliced pepper. Cook dinner for a couple of minutes till softened, then take away them from the pan and put aside.
• Add a bit of extra olive oil if obligatory, then add the sliced hen. Fry till fully cooked by and has zero pink. 
• Add the veggies again into the pan together with the Cajun seasoning and a pinch of salt. Stir totally so it is evenly blended. 
• Add the pasta and hen inventory. Cowl the pan and go away to a simmer for quarter-hour.
• Stir within the cream cheese to make the sauce thick and creamy. Serve with a garnish of chopped chives. 

This pasta dish will produce 5 servings, so be at liberty to scale down appropriately. This meal is best for a bulking or muscle-building weight-reduction plan, with every serving containing about 516 energy, 38 grams of protein per serving, 71 grams of carbs, and eight.5 grams of fats. 

Suggestions for Cooking Excellent Protein Pasta

Able to cook dinner the right pasta? Comply with these 6 ideas and prepare to take pleasure in a scrumptious protein-packed meal!

1. To get an superior traditional pasta style each time, comply with these tips:
2. Add salt to the pot of water to convey it to a boil quicker.
3. It’s important to attend till the water is boiling earlier than including the pasta. Individuals typically wish to rush and add the pasta earlier than the water is boiling, however this will wreck your pasta. You should definitely watch for the water to be boiling. It should make a giant distinction! 
4. Attempt to use as lean of meat as attainable to maintain the calorie depend decrease. Turkey is the leanest, adopted by hen and beef. 
5. Leftovers will final within the fridge for as much as 5 days in an hermetic container. It could actually last as long as 6 months within the freezer. 
6. Microwave your pasta for 30-45 seconds when reheating.

Learn how to Embrace Excessive-Protein Pastas in Your Eating regimen

All the recipes we listed make nice choices for lunch or dinner, however one of the best time to eat pasta is a number of hours round your exercise. Its excessive carbohydrate content material will assist provide the power for gas beforehand, and afterward it will assist replenish glycogen shops and speed up your exercise restoration.

Pasta is among the most versatile meals due to the assorted sauces and seasonings. Whether or not you employ simply butter or an elaborate cream sauce, you need to use pasta for a variety of meals. If for some cause you get sick of consuming pasta dishes, you possibly can strive including protein pasta to your soup to offer it a macro enhance. 

Or, you possibly can take a look at our article on 12 Excessive Protein Lunch Concepts for extra nice protein-packed meals.

How Do You Enhance Protein in Pasta?

The 2 major methods to extend your protein content material in pasta are including high-protein elements or utilizing high-protein pasta noodles.

Strive including elements comparable to meat sauce, the place one pound of floor beef accommodates 65g of protein. It’s also possible to add items of meat, comparable to hen strips, turkey meatballs, or floor beef.

Different elements generally added to extend protein content material are Greek yogurt, eggs, and various kinds of cheese, notably mozzarella cheese, mild cream cheese, and cottage cheese.

In fact, shopping for protein noodles as an alternative of normal pasta is the simplest approach. One of the best excessive protein pasta manufacturers to search for embody Fashionable Desk Protein Pasta, Barilla, and Banza.

Protein Pasta Buying Record

Prepared to move to the grocery retailer and choose up your elements? Ensure that to take this buying record with you.

FAQs

Let’s reply any remaining questions relating to protein pasta right here.

Which pasta is excessive in protein?

Any model that sells protein pasta may have the very best protein content material. In the event you do not need to go that route, strive a pea protein primarily based pasta or conventional wheat primarily based pasta.

Is protein pasta a superb carb?

Sure, protein pasta is an effective carbohydrate, particularly if utilizing complete wheat pasta. Practically all manufacturers of protein pasta are made utilizing high-quality carbohydrates to assist maintain you feeling full for hours. 

Is protein pasta good for weight reduction?

Sure, protein pasta can be utilized for weight reduction for those who select a wholesome possibility and eat it carefully. Protein helps enhance your metabolism and maintain you full longer, which is superb for reducing weight. Go for the recipes with much less carbohydrates and energy to favor a weight reduction weight-reduction plan. 

Is pasta with protein wholesome?

Sure, pasta with protein is wholesome! Excessive quantities of protein have been proven to assist construct lean muscle, preserve a wholesome weight, and assist maintain you full longer. Add within the complicated carbohydrates and wholesome fat, and protein pasta is a whole meal.  

Is high-protein pasta value it?

Sure, we consider high-protein pasta is value it! As of this writing, a single field of Barilla Protein Pasta from Walmart is $2.52, whereas an everyday Barilla is $1.84. There are a number of inexpensive manufacturers through which the value distinction is just not that vital, due to this fact making them value it. 

Are noodles a superb supply of protein?

Sadly, most noodles will not be an awesome supply of protein on their very own. Complete-wheat pasta is most well-liked as a result of it has a better protein content material, roughly 8 g per cup. 

Excessive Protein Pasta: Key Takeaways

As you possibly can see, there are many methods to make this traditional dish suit your macros whereas tasting nice. Not solely does protein pasta provide a brand new dietary make-up to the outdated, carb-heavy variations, however you possibly can combine in every kind of elements to maintain factor attention-grabbing.

Whether or not you select store-bought protein noodles or add protein-dense elements to common pasta, these recipes are certain to fulfill strict dieters and foodies alike. So seize that buying record, and revel in attempting a few of your new favourite pasta dishes!

On the lookout for extra nice recipes? Try the Prime 6 Excessive Protein Meal Prep Recipes and these 3 Simple Pancake Recipes!

References:

1. Liew, Arman. “Protein Pasta (35 Grams per Serving!).” The Huge Man’sMan’s World ®, 12 Jan. 2022, thebigmansworld.com/protein-pasta/. Accessed 11 Feb. 2023.
2. “Creamy Cajun Hen Pasta | Excessive-Protein Meal Prep.” MYPROTEINTM, 28 Apr. 2021, us.myprotein.com/thezone/recipe/creamy-cajun-chicken-pasta-high-protein-meal-prep/. Accessed 08 Feb. 2023.
3. “Protein Packed Wholesome Mac and Cheese.” Consuming Chook Meals, 19 Dec. 2018, www.eatingbirdfood.com/healthy-mac-and-cheese/.
4. Ball, Dietitian Jessica, et al. “25 Excessive-Protein Pasta Recipes.” EatingWell, www.eatingwell.com/gallery/7833141/high-protein-pasta-recipes/. Accessed 8 Feb. 2023.
5. “Protein Spaghetti & Turkey Meatballs.” JOJO COUNTS MACROS, 29 July 2020, jojocountsmacros.com/protein-spaghetti-turkey-meatballs/. Accessed 10 Feb. 2023.