High Protein Pasta Recipes: With Vegan and Non-Veg Variations

Pasta is a beloved staple in many households, but it often gets a bad rap for being high in carbs and low in protein. However, with the right ingredients and techniques, you can enjoy pasta dishes that are delicious and packed with protein. In this blog, we’ll explore various high-protein pasta recipes, how to make high-protein pasta from scratch, and tips for creating high-protein pasta sauces and salads. We’ll also answer some common questions about high-protein pasta.

What is High Protein Pasta?

High-protein pasta is specially formulated to contain more protein than traditional pasta. This is often achieved by using ingredients like lentils, chickpeas, or quinoa instead of wheat. These types of pasta are ideal for those looking to increase their protein intake without sacrificing their favourite pasta dishes.

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Recipes

1. Chicken Alfredo(Amazing For Bulk/Can be eaten on Bulk)

Ingredients:

• High Protein Pasta (Chickpea or Lentil-based): 2 cups (14g protein, 350 calories)
• Chicken Breast: 200g (50g protein, 330 calories)
• Alfredo Sauce:
• Greek Yogurt: 1 cup (20g protein, 150 calories)
• Parmesan Cheese: 1/2 cup (18g protein, 220 calories)
• Garlic: 2 cloves (5 calories)
• Olive Oil: 1 tbsp (120 calories)

Total Protein: 102g
Total Calories: 1175

Preparation Time: 30 minutes
Servings: 2

Instructions:

1. Cook the high-protein pasta according to the package instructions.
2. While the pasta is cooking, season the chicken breast with salt and pepper, and cook in a skillet until fully cooked. Set aside.
3. In the same skillet, heat olive oil and sauté minced garlic until fragrant.
4. Add Greek yoghurt and Parmesan cheese to the skillet, stirring until the sauce is creamy.
5. Toss the cooked pasta and chicken into the sauce, mixing well.

Tips:

• For a creamier sauce, you can add a splash of milk.
• To make this dish even higher in protein, consider adding a scoop of unflavored protein powder to the sauce.
• If you are on a bulk, consider some high-calorie options like peanuts/almonds etc to increase the caloric content

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2. Pasta Salad with Tuna(Preferably on A Bulk)

Ingredients:

• High Protein Pasta (Quinoa or Edamame-based): 2 cups (20g protein, 400 calories)
• Canned Tuna: 1 can (25g protein, 200 calories)
• Chickpeas: 1 cup (15g protein, 269 calories)
• Mixed Vegetables (Tomatoes, Cucumbers, Bell Peppers): 2 cups (100 calories)
• Olive Oil: 2 tbsp (240 calories)
• Lemon Juice: 2 tbsp (10 calories)

Total Protein: 60g
Total Calories: 1219

Preparation Time: 20 minutes
Servings: 3

Instructions:

1. Cook the high-protein pasta according to the package instructions, then rinse with cold water to cool.
2. In a large bowl, combine the cooked pasta, canned tuna, chickpeas, and mixed vegetables.
3. Drizzle olive oil and lemon juice over the salad, tossing to combine.

Tips:

• This pasta salad can be made ahead of time and stored in the fridge for up to 3 days.
• For added flavour, consider adding herbs like parsley or basil.
• Might not be the best food on a cut as it contains only 20g of protein and over 400 calories per serving

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3. Vegan Pasta with Tofu and Spinach

Ingredients:

• High Protein Pasta (Whole Wheat or Black Bean-based): 2 cups (30g protein, 400 calories)
• Firm Tofu: 200g (20g protein, 144 calories)
• Spinach: 2 cups (4g protein, 20 calories)
• Tomato Sauce:
• Crushed Tomatoes: 1 can (6g protein, 150 calories)
• Onion: 1 small (1g protein, 45 calories)
• Garlic: 2 cloves (5 calories)
• Olive Oil: 1 tbsp (120 calories)

Total Protein: 61g
Total Calories: 884

Preparation Time: 25 minutes
Servings: 2

Instructions:

1. Cook the high-protein pasta according to the package instructions.
2. While the pasta is cooking, sauté diced onion and minced garlic in olive oil until softened.
3. Add crushed tomatoes and spinach to the skillet, cooking until the spinach wilts.
4. Add diced tofu to the skillet and cook until heated through.
5. Toss the cooked pasta with the tomato sauce and tofu mixture.

Tips:

• If you’re looking for a creamier sauce, you can blend the tofu with a bit of the tomato sauce before adding it to the skillet.
• This recipe is a great option for those looking to avoid animal products while still getting a high amount of protein.

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How to Make High-Protein Pasta from Scratch

If you want to take control of your ingredients, you can make high-protein pasta from scratch. Here’s a simple recipe:

Ingredients:

• Chickpea Flour: 2 cups (48g protein, 720 calories)
• Eggs: 2 large (12g protein, 140 calories)
• Water: As needed

Instructions:

1. In a large bowl, mix the chickpea flour and eggs until a dough forms. Add water as needed to achieve the right consistency.
2. Knead the dough for 5-10 minutes, then let it rest for 30 minutes.
3. Roll out the dough and cut it into your desired pasta shapes.
4. Cook the pasta in boiling water for 3-5 minutes, or until it floats to the top.

Tips:

• You can experiment with different flours like lentil or quinoa to change the flavor and protein content.
• If you prefer a gluten-free option, ensure that the flour you use is certified gluten-free.

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High Protein Pasta Sauces

Creating a high-protein pasta sauce is another way to boost the protein content of your meal. Here are some ideas:

1. Greek Yogurt Alfredo: Replace heavy cream with Greek yogurt in your Alfredo sauce for added protein.
2. Cottage Cheese Tomato Sauce: Blend cottage cheese with tomato sauce for a creamy, protein-rich sauce.
3. Lentil Bolognese: Use cooked lentils in place of ground meat in a traditional Bolognese sauce for a plant-based protein boost.

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What Pasta is High in Protein?

Several types of pasta are naturally high in protein, including:

• Chickpea Pasta: Contains about 14g of protein per serving.
• Lentil Pasta: Provides around 13g of protein per serving.
• Black Bean Pasta: Offers 25g of protein per serving.
• Quinoa Pasta: Contains approximately 8g of protein per serving.

These pastas are great options for those looking to increase their protein intake while still enjoying pasta dishes.

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Why is Pasta High in Protein?

Traditional pasta is not particularly high in protein, but high-protein pasta varieties have been developed using legumes, beans, and whole grains. These ingredients naturally contain more protein than wheat, making pasta a better source of this essential nutrient.

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Conclusion

High-protein pasta is a fantastic way to enjoy your favourite dishes while meeting your nutritional goals. Whether you’re making pasta from scratch or using store-bought high-protein varieties, these recipes and tips will help you create delicious, protein-packed meals. From high-protein pasta salads to creamy sauces, the possibilities are endless. Try these recipes and enjoy the benefits of high-protein pasta today.