Are you a fitness enthusiast looking for delicious and nutritious meal options to fuel your body? Look no further! In this article, we’ll be sharing 20 mouth-watering protein pasta recipes that are sure to satisfy your cravings while supporting your fitness goals. From classic combinations like chicken parmesan to more adventurous options like vegan lentil bolognese, there’s something for everyone in this collection.
Whether you’re a meat-lover or a plant-based enthusiast, these high-protein pasta dishes are perfect for post-workout recovery, a quick and easy dinner, or even as a creative twist on your favorite take-out dish. With a range of flavors and textures to choose from, you’ll never get bored with the same old pasta routine again.
So, what are you waiting for? Dive into our collection of protein-packed pasta recipes below and start cooking up a storm!
Creamy Garlic Parmesan Chicken Protein Pasta
Elevate your pasta game with this rich and satisfying recipe that combines the flavors of garlic, parmesan cheese, and protein-rich chicken.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 8 oz. protein-enriched pasta (such as quinoa or brown rice pasta)
– 2 cloves garlic, minced
– 1/4 cup unsalted butter
– 1 cup cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, sauté garlic and chicken over medium-high heat until cooked through.
3. Add butter, cream, and Parmesan cheese to the skillet. Stir until smooth and well combined.
4. Combine cooked pasta and chicken mixture in the skillet. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Spicy Turkey Sausage and Spinach Protein Pasta
This protein-packed pasta dish combines the spicy kick of turkey sausage with the nutty flavor of spinach, all wrapped up in a quick and easy recipe.
Ingredients:
– 1 lb. protein pasta
– 1 lb. turkey sausage, sliced
– 2 cups fresh spinach leaves
– 1 cup cherry tomatoes, halved
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tsp. red pepper flakes (optional)
Instructions:
1. Cook protein pasta according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add turkey sausage and cook until browned, about 5 minutes.
3. Add garlic, cherry tomatoes, spinach, salt, pepper, and red pepper flakes (if using) to the skillet. Cook until spinach is wilted, about 3-4 minutes.
4. Combine cooked pasta with the turkey sausage mixture. Serve hot.
Cooking Time: 15-20 minutes
Lemon Garlic Shrimp Protein Pasta
Lemon Garlic Shrimp Protein Pasta Recipe
Elevate your pasta game with this vibrant and flavorful dish, packed with protein-rich shrimp and a hint of citrus.
Ingredients:
– 1 pound pasta of your choice (e.g., spaghetti or linguine)
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/4 cup chicken broth
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente.
2. In a large skillet, heat the olive oil over medium-high heat. Add shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
3. Remove shrimp from skillet and set aside. Reduce heat to medium and add minced garlic. Cook for 1 minute, until fragrant.
4. Stir in lemon juice, chicken broth, and Parmesan cheese. Simmer for 2-3 minutes, until sauce thickens slightly.
5. Add cooked pasta to the skillet, tossing to combine with the sauce.
6. Return shrimp to the skillet and toss everything together.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
High-Protein Pasta with Greek Yogurt Alfredo
This recipe combines the comfort of classic fettuccine alfredo with a protein-packed twist, using Greek yogurt and chicken breast to create a rich and satisfying dish.
Ingredients:
– 8 oz. whole wheat fettuccine
– 1 lb. cooked chicken breast, diced
– 2 cups Greek yogurt
– 1/4 cup grated Parmesan cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook fettuccine according to package instructions; set aside.
2. In a large skillet, combine chicken breast, Greek yogurt, Parmesan cheese, garlic, and olive oil. Stir until smooth and heated through.
3. Combine cooked pasta and sauce in the skillet; toss until well coated.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Beef and Mushroom Protein Pasta Bake
This hearty pasta bake combines lean beef, sautéed mushrooms, and whole-grain spaghetti for a satisfying protein-packed meal. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 8 oz (225g) whole-grain spaghetti
– 1 lb (450g) lean ground beef
– 1 cup (115g) mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1/4 cup (30g) grated Parmesan cheese
– 1/4 cup (60ml) olive oil
– Salt and pepper to taste
– 1/4 cup (15g) chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook spaghetti according to package instructions.
3. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add mushrooms, garlic, and olive oil to the skillet. Cook until mushrooms release their moisture and start to brown.
5. Combine cooked pasta, beef mixture, Parmesan cheese, salt, and pepper in a large bowl.
6. Transfer mixture to a baking dish and sprinkle with parsley.
7. Bake for 20-25 minutes or until heated through.
Cooking Time: 45-50 minutes
Vegan Lentil Bolognese Protein Pasta
This hearty vegan pasta dish is a plant-based twist on the classic Italian favorite. Packed with protein-rich lentils, vegetables, and whole-grain spaghetti, this recipe is a nutritious and satisfying meal option.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster)
– 1 carrot, grated
– 1 red bell pepper, diced
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper, to taste
– 8 oz whole-grain spaghetti
– Vegan protein powder (optional), for added boost
Instructions:
1. Cook lentils according to package instructions; set aside.
2. In a large skillet, sauté onion, garlic, mushrooms, carrot, and bell pepper until tender.
3. Add crushed tomatoes, basil, oregano, salt, and pepper; stir well.
4. Combine cooked lentils with tomato mixture; simmer for 10 minutes.
5. Cook spaghetti according to package instructions; drain and combine with lentil sauce.
6. Serve hot, topped with additional vegan protein powder (if using) or chopped fresh parsley.
Cooking Time: 30-40 minutes
Buffalo Chicken Protein Pasta with Blue Cheese
A twist on classic pasta dishes, this recipe combines the bold flavors of buffalo chicken and blue cheese with protein-rich pasta for a satisfying meal.
Ingredients:
– 1 cup protein pasta (such as quinoa or lentil-based)
– 1 lb cooked chicken breast, shredded
– 1/2 cup buffalo wing sauce
– 1/4 cup crumbled blue cheese
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook protein pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high. Add diced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in shredded chicken breast and buffalo wing sauce. Cook until heated through, about 2-3 minutes.
5. Combine cooked pasta, chicken mixture, and crumbled blue cheese. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Pesto Chicken and Sun-Dried Tomato Protein Pasta
This recipe combines the creamy richness of pesto with the savory flavor of sun-dried tomatoes, all wrapped up in a protein-packed pasta dish. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup whole wheat spaghetti
– 1 lb boneless, skinless chicken breast, cooked and diced
– 1/4 cup pesto sauce
– 1/2 cup sun-dried tomatoes, chopped
– 1 cup protein-rich pasta (such as quinoa or chickpea pasta)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the spaghetti according to package instructions. Reserve 1 cup of pasta water before draining.
2. In a large skillet, combine cooked chicken, pesto sauce, and sun-dried tomatoes. Heat over medium heat until warmed through.
3. Add the protein-rich pasta to the skillet and toss with the chicken mixture, adding some reserved pasta water if needed.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Black Bean and Corn Protein Pasta Salad
This hearty salad combines protein-rich black beans with nutritious corn and whole-grain pasta, making it a satisfying and healthy meal.
Ingredients:
– 1 cup cooked black beans
– 1 cup whole-grain pasta (such as quinoa or brown rice)
– 1 cup frozen corn kernels, thawed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions and set aside.
2. In a large bowl, combine the cooked black beans, corn kernels, and chopped cilantro.
3. In a small bowl, whisk together the olive oil and lime juice.
4. Pour the dressing over the bean and corn mixture, and toss to combine.
5. Add the cooked pasta to the bowl and toss everything together until well combined.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Tuna and Avocado Protein Pasta with Lemon Dressing
This refreshing pasta dish combines the creamy richness of avocado, the zesty brightness of lemon, and the protein-packed punch of tuna for a satisfying and healthy meal.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 can (5 oz.) tuna in water, drained and flaked
– 1 ripe avocado, diced
– 2 tbsp. freshly squeezed lemon juice
– 1 tsp. olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine flaked tuna, diced avocado, lemon juice, and olive oil. Mix well to combine.
3. Add cooked pasta to the bowl and toss gently to combine with the tuna-avocado mixture.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley or basil leaves, if desired.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Egg White and Spinach Protein Pasta Scramble
A protein-packed twist on traditional pasta scramble, this recipe combines the power of egg whites with nutritious spinach and whole-grain pasta for a satisfying breakfast or snack.
Ingredients:
– 1 cup cooked whole-grain pasta
– 2 large egg whites
– 1/2 cup fresh spinach leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes (for added heat)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a medium bowl, whisk together egg whites until frothy.
3. Heat the olive oil in a large non-stick skillet over medium-high heat.
4. Pour in the egg mixture and cook for 2-3 minutes, stirring occasionally, until almost set.
5. Add spinach leaves to the skillet and stir until wilted.
6. Combine cooked pasta with the egg and spinach mixture. Season with salt, pepper, and red pepper flakes (if using).
7. Serve hot, garnished with additional spinach if desired.
Cooking Time: 10-12 minutes
Teriyaki Salmon Protein Pasta with Edamame
Discover a flavorful and nutritious fusion of Japanese-inspired teriyaki sauce, protein-packed salmon, and edamame-enriched pasta. This recipe combines the perfect balance of sweet, savory, and umami flavors to create a delightful meal.
Ingredients:
– 8 oz. protein pasta
– 1 lb. salmon fillet (cooked and flaked)
– 1/4 cup teriyaki sauce
– 1/2 cup edamame
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Chopped green onions, for garnish
Instructions:
1. Cook the protein pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the flaked salmon and cook for 3-4 minutes, until heated through.
3. Stir in the teriyaki sauce and cook for an additional minute.
4. Add the cooked edamame to the skillet and stir to combine with the salmon mixture.
5. Combine the cooked pasta and salmon-edamame mixture. Season with salt and pepper, as needed.
6. Garnish with chopped green onions and serve hot.
Cooking Time: 15-20 minutes
Chickpea and Kale Protein Pasta with Tahini Sauce
Elevate your pasta game with this nutritious and flavorful recipe, packed with protein-rich chickpeas, nutrient-dense kale, and a creamy tahini sauce.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 2 cloves garlic, minced
– 1/4 cup tahini
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 tsp lemon juice
Instructions:
1. Cook spaghetti according to package instructions. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
3. Add chickpeas and kale to the skillet. Cook until wilted, about 3-4 minutes. Season with salt and pepper to taste.
4. In a blender or food processor, combine tahini, reserved pasta water, lemon juice, and a pinch of salt. Blend until smooth.
5. Combine cooked spaghetti, chickpea-kale mixture, and tahini sauce. Toss to coat.
Cooking Time: 20-25 minutes
BBQ Pulled Pork Protein Pasta
This recipe combines the flavors of tender pulled pork with the convenience of a one-pot pasta dish, perfect for a quick and satisfying meal. With only 30 minutes of cooking time, you’ll be enjoying a protein-packed meal in no time!
Ingredients:
– 1 lb boneless pork shoulder
– 1 cup low-sodium chicken broth
– 1/2 cup BBQ sauce
– 1/4 cup plain Greek yogurt
– 1 tsp smoked paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 8 oz protein pasta (such as spirulina or pea-based)
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 300°F.
2. In a large Dutch oven, combine pork shoulder, chicken broth, BBQ sauce, yogurt, smoked paprika, garlic powder, and onion powder. Cover and transfer to the preheated oven.
3. Cook for 30 minutes or until pork is tender.
4. Cook protein pasta according to package instructions. Drain and set aside.
5. Shred the cooked pork with two forks and stir into the pasta.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 30 minutes
Mediterranean Tuna Protein Pasta with Olives
A flavorful and protein-packed twist on traditional pasta dishes, this Mediterranean-inspired recipe combines the rich taste of tuna with the savory goodness of olives.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 can (5 oz.) of tuna in water, drained and flaked
– 1/4 cup Kalamata olives, pitted
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add flaked tuna and cook until heated through, about 2 minutes.
4. Stir in olives, oregano, salt, and pepper.
5. Combine cooked spaghetti with tuna mixture. Toss to coat.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Garlic Butter Steak and Asparagus Protein Pasta
This hearty dish combines tender steak, flavorful asparagus, and nutritious protein pasta for a satisfying meal. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 lb steak (sirloin or ribeye), cooked to desired level of doneness
– 8 oz protein pasta
– 2 cups fresh asparagus, trimmed
– 4 tbsp unsalted butter
– 3 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook protein pasta according to package instructions. Drain and set aside.
2. In a large skillet, melt 2 tbsp of butter over medium-high heat. Add asparagus and cook for 3-4 minutes or until tender. Season with salt and pepper.
3. In a separate skillet, add remaining 2 tbsp of butter. Add garlic and cook for 1 minute.
4. Slice cooked steak against the grain into thin strips.
5. Combine pasta, asparagus, and steak in the skillet with garlic butter. Toss to combine and season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Cajun Shrimp and Sausage Protein Pasta
A spicy twist on traditional pasta dishes, this recipe combines succulent shrimp, savory sausage, and protein-rich pasta for a satisfying meal. This hearty dish is perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 8 oz protein pasta
– 1 lb large shrimp, peeled and deveined
– 1/2 cup Cajun-style sausage, sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook protein pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add sausage and cook until browned, about 3-4 minutes. Remove from skillet and set aside.
3. Add garlic to the skillet and cook for an additional minute.
4. Add shrimp to the skillet and cook until pink and fully cooked, about 2-3 minutes per side.
5. Combine cooked pasta, sausage, and shrimp in a large serving bowl. Season with paprika, salt, and pepper to taste.
6. Garnish with chopped parsley if desired. Serve hot and enjoy!
Cooking Time: Approximately 15-20 minutes
Quinoa and Turkey Meatball Protein Pasta
Elevate your pasta game with this nutritious and flavorful recipe combining quinoa, turkey meatballs, and protein-rich spaghetti. This satisfying dish is perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 1 pound ground turkey
– 1/2 cup rolled oats
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 8 oz protein-rich spaghetti (e.g., egg or rice-based)
– Grated Parmesan cheese (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. Preheat oven to 400°F (200°C). Mix turkey, oats, egg, olive oil, onion, garlic, and oregano. Form into meatballs (about 12).
3. Bake for 18-20 minutes or until cooked through.
4. Cook protein-rich spaghetti according to package instructions.
5. Combine cooked quinoa, spaghetti, and turkey meatballs. Season with salt and pepper to taste.
6. Top with grated Parmesan cheese, if desired.
Cooking Time: approximately 30-35 minutes
Roasted Red Pepper and Chicken Protein Pasta
This recipe combines the smoky sweetness of roasted red peppers with the savory flavor of chicken protein, all wrapped up in a deliciously healthy pasta dish. Perfect for a quick and easy meal that’s packed with protein and fiber.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 lb. boneless, skinless chicken breast, cooked and diced
– 2 roasted red peppers, sliced
– 2 cloves of garlic, minced
– 1/4 cup chicken protein powder (or your preferred protein source)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
3. Add diced chicken and protein powder; stir until combined. Cook for 2-3 minutes or until heated through.
4. Add roasted red peppers and toss with chicken mixture. Season with salt and pepper to taste.
5. Combine cooked spaghetti with the chicken-red pepper mixture. Top with Parmesan cheese (if using).
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Peanut Butter Banana Protein Pasta for Dessert
A creative twist on traditional pasta desserts, this Peanut Butter Banana Protein Pasta combines the richness of peanut butter and banana with the benefits of protein-rich ingredients. A perfect treat after a workout or as a sweet indulgence any time.
Ingredients:
– 8 oz whole wheat spaghetti
– 1 ripe banana, sliced
– 2 tbsp creamy natural peanut butter
– 1 scoop vanilla whey protein powder (30g)
– 1/4 cup unsalted almond milk
– Pinch of salt
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a blender, combine banana, peanut butter, protein powder, and almond milk. Blend until smooth.
3. Add cooked pasta to the blender mixture and stir until well combined.
4. Serve immediately, garnished with sliced banana if desired.
Cooking Time: 15 minutes
Servings: 1
Summary
Looking to fuel your fitness goals with delicious and nutritious meals? This article presents 20 protein-packed pasta recipes that are perfect for fitness enthusiasts. From classic chicken parmesan to spicy turkey sausage, these dishes combine the comfort of pasta with the power of protein. Whether you’re a meat-lover or prefer plant-based options, there’s something for everyone in this collection. With a variety of flavors and ingredients, you’ll never get bored with your meals again. Get cooking and take your fitness journey to the next level!
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