30+ High-Protein Pasta Recipes for a Healthy and Satisfying Meal

Pasta is often considered a comfort food, but did you know it can also be a great source of protein when paired with the right ingredients? Whether you’re looking to build muscle, maintain a healthy diet, or simply enjoy a balanced meal, these high-protein pasta recipes will keep you full, energized, and satisfied.

These recipes use lean proteins like chicken, shrimp, turkey, and legumes, along with protein-rich pasta alternatives like chickpea pasta, lentil pasta, and whole wheat pasta. Let’s start with five delicious high-protein pasta recipes to kick off this ultimate collection!

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1. Garlic Chicken & Spinach Protein Pasta (45g Protein Per Serving)

A creamy and protein-packed pasta dish with tender chicken and nutrient-rich spinach!

Ingredients:

• 8 oz whole wheat or chickpea pasta
• 2 chicken breasts, diced
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 4 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes
• ½ cup Greek yogurt
• ¼ cup grated Parmesan cheese

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Heat olive oil in a pan over medium heat. Add garlic and cook for 1 minute until fragrant.
3. Add chicken, salt, black pepper, and red pepper flakes, cooking for 5–6 minutes until golden and cooked through.
4. Stir in spinach and cook until wilted.
5. Reduce heat and mix in Greek yogurt and Parmesan cheese, stirring until creamy.
6. Toss in the cooked pasta, mix well, and serve hot.

Why It’s High-Protein: Chicken provides 40g of protein, and Greek yogurt adds an extra 5g, making this dish a powerhouse meal.

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2. Spicy Shrimp & Chickpea Pasta (42g Protein Per Serving)

A high-protein pasta dish featuring shrimp and fiber-rich chickpeas with a spicy kick!

Ingredients:

• 8 oz chickpea pasta
• 1 lb shrimp, peeled and deveined
• 1 cup canned chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• ½ teaspoon red pepper flakes
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon lemon juice
• ¼ cup fresh parsley, chopped

Instructions:

1. Cook chickpea pasta according to package instructions; drain and set aside.
2. Heat olive oil in a pan and sauté garlic for 1 minute.
3. Add shrimp, chickpeas, red pepper flakes, smoked paprika, salt, and black pepper. Cook for 5 minutes until shrimp are pink and chickpeas are slightly crispy.
4. Stir in lemon juice and parsley, then toss with pasta.
5. Serve warm with extra parsley on top.

Why It’s High-Protein: Shrimp provides 24g of protein, while chickpea pasta and chickpeas add another 18g.

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3. Turkey & Tomato Protein Pasta (50g Protein Per Serving)

A lean and hearty pasta dish with ground turkey and a rich tomato sauce!

Ingredients:

• 8 oz whole wheat pasta
• 1 lb lean ground turkey
• 1 can (15 oz) crushed tomatoes
• 2 cloves garlic, minced
• 1 small onion, chopped
• 1 teaspoon Italian seasoning
• ½ teaspoon red pepper flakes
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon olive oil
• ½ cup part-skim ricotta cheese

Instructions:

1. Cook whole wheat pasta according to package directions.
2. Heat olive oil in a pan and sauté onions and garlic until softened.
3. Add ground turkey, Italian seasoning, red pepper flakes, salt, and black pepper. Cook for 6–7 minutes until browned.
4. Stir in crushed tomatoes and let simmer for 10 minutes.
5. Toss in the cooked pasta and mix well.
6. Serve with a dollop of ricotta cheese on top.

Why It’s High-Protein: Lean turkey adds 40g of protein, while whole wheat pasta and ricotta cheese contribute an extra 10g.

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4. Creamy Tuna & Avocado Protein Pasta (47g Protein Per Serving)

A delicious, creamy pasta packed with protein from tuna and avocado!

Ingredients:

• 8 oz high-protein lentil pasta
• 1 can (5 oz) tuna in water, drained
• 1 ripe avocado, mashed
• 1 tablespoon lemon juice
• ½ cup Greek yogurt
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon chili flakes (optional)

Instructions:

1. Cook lentil pasta according to package instructions.
2. In a bowl, mix mashed avocado, Greek yogurt, lemon juice, garlic powder, salt, and black pepper until smooth.
3. Stir in drained tuna and mix well.
4. Toss with cooked pasta until well coated.
5. Serve with chili flakes for a spicy kick.

Why It’s High-Protein: Tuna provides 40g of protein, Greek yogurt adds 5g, and lentil pasta boosts it even further.

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5. High-Protein Pesto Chicken Pasta (48g Protein Per Serving)

A flavorful, protein-rich pasta with homemade pesto and grilled chicken!

Ingredients:

• 8 oz chickpea pasta
• 2 grilled chicken breasts, sliced
• 2 cups fresh basil leaves
• ¼ cup Parmesan cheese
• 2 tablespoons olive oil
• 2 cloves garlic
• ¼ cup walnuts
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Cook chickpea pasta according to package instructions; drain and set aside.
2. In a food processor, blend basil, Parmesan, olive oil, garlic, walnuts, salt, and black pepper until smooth.
3. Slice grilled chicken into strips.
4. Toss the pasta with pesto sauce and top with grilled chicken slices.
5. Serve with extra Parmesan on top.

Why It’s High-Protein: Chicken provides 40g of protein, chickpea pasta adds 8g, and Parmesan contributes a little extra!

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6. Salmon & Spinach Protein Pasta (50g Protein Per Serving)

A creamy, protein-rich pasta dish featuring omega-3-packed salmon and fresh spinach!

Ingredients:

• 8 oz whole wheat or chickpea pasta
• 1 salmon fillet (6 oz), cooked and flaked
• 2 cups fresh spinach
• ½ cup Greek yogurt
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Heat olive oil in a pan and sauté garlic for 1 minute.
3. Add spinach and cook until wilted.
4. Stir in Greek yogurt, lemon juice, salt, black pepper, and red pepper flakes, then mix well.
5. Toss in flaked salmon and cooked pasta.
6. Serve warm with extra lemon zest or Parmesan cheese if desired.

Why It’s High-Protein: Salmon provides 42g of protein, while Greek yogurt and pasta add 8g more.

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7. Ground Turkey & Broccoli Protein Pasta (52g Protein Per Serving)

A lean and high-protein pasta dish with ground turkey and nutrient-dense broccoli!

Ingredients:

• 8 oz whole wheat pasta
• 1 lb lean ground turkey
• 2 cups broccoli florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon red pepper flakes
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup Parmesan cheese (optional)

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Steam or blanch broccoli florets for 3 minutes until tender.
3. Heat olive oil in a pan and sauté onion and garlic until fragrant.
4. Add ground turkey, Italian seasoning, red pepper flakes, salt, and black pepper, and cook for 6–7 minutes until browned.
5. Stir in broccoli and mix with the turkey.
6. Toss everything with the cooked pasta and serve with Parmesan cheese.

Why It’s High-Protein: Ground turkey provides 46g of protein, and whole wheat pasta and broccoli contribute an extra 6g.

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8. High-Protein Cottage Cheese Alfredo Pasta (48g Protein Per Serving)

A creamy, healthy twist on classic Alfredo, using high-protein cottage cheese instead of heavy cream!

Ingredients:

• 8 oz high-protein chickpea or lentil pasta
• 1 cup low-fat cottage cheese
• ½ cup unsweetened almond milk
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon nutmeg (optional)
• ½ cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 cup cooked chicken breast, sliced

Instructions:

1. Cook pasta according to package directions; drain and set aside.
2. In a blender, blend cottage cheese, almond milk, garlic powder, salt, black pepper, and nutmeg until smooth.
3. Heat olive oil in a pan, add the blended sauce, and cook for 2–3 minutes until warm.
4. Toss in the cooked pasta and sliced chicken, stirring well.
5. Serve with grated Parmesan cheese on top.

Why It’s High-Protein: Cottage cheese and chicken provide 40g of protein, while chickpea pasta adds 8g.

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9. Pesto Shrimp & Zucchini Noodle Protein Pasta (45g Protein Per Serving)

A low-carb, high-protein pasta alternative featuring zucchini noodles and fresh pesto shrimp!

Ingredients:

• 3 medium zucchinis, spiralized into noodles
• 1 lb shrimp, peeled and deveined
• ½ cup homemade or store-bought pesto
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Instructions:

1. Heat olive oil in a pan and cook shrimp with garlic powder, salt, and black pepper for 2–3 minutes per side.
2. Stir in pesto and lemon juice, mixing well.
3. Toss in spiralized zucchini noodles and cook for 1–2 minutes until slightly softened.
4. Serve warm with grated Parmesan cheese on top.

Why It’s High-Protein: Shrimp provides 24g of protein, and the zucchini noodles and pesto add additional protein, bringing the total to 45g.

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10. Chicken & White Bean Protein Pasta (50g Protein Per Serving)

A fiber-rich, protein-packed pasta dish with tender chicken and creamy white beans!

Ingredients:

• 8 oz whole wheat pasta
• 1 lb cooked chicken breast, shredded
• 1 can (15 oz) white beans, drained and rinsed
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ½ teaspoon Italian seasoning
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Instructions:

1. Cook pasta according to package directions; drain and set aside.
2. Heat olive oil in a pan and sauté garlic for 1 minute.
3. Stir in shredded chicken, white beans, Italian seasoning, salt, and black pepper, and cook for 3 minutes.
4. Add spinach and let it wilt.
5. Toss everything with cooked pasta, mix well, and serve with grated Parmesan cheese.

Why It’s High-Protein: Chicken provides 40g of protein, while white beans and whole wheat pasta add another 10g.

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11. Creamy Chicken & Broccoli Protein Pasta (52g Protein Per Serving)

A rich and creamy high-protein pasta featuring grilled chicken and fresh broccoli!

Ingredients:

• 8 oz whole wheat or chickpea pasta
• 2 grilled chicken breasts, diced
• 2 cups broccoli florets
• ½ cup Greek yogurt
• ½ cup low-fat mozzarella cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Steam broccoli for 3–4 minutes until tender.
3. Heat olive oil in a pan, add garlic, and cook for 1 minute.
4. Stir in Greek yogurt, mozzarella cheese, salt, black pepper, and red pepper flakes to create a creamy sauce.
5. Toss in grilled chicken, broccoli, and cooked pasta, then mix well.
6. Serve warm with extra cheese or red pepper flakes.

Why It’s High-Protein: Chicken provides 42g of protein, and Greek yogurt and cheese add another 10g.

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12. High-Protein Egg & Parmesan Pasta (45g Protein Per Serving)

A simple, protein-rich pasta dish with eggs and Parmesan cheese for a creamy texture!

Ingredients:

• 8 oz high-protein chickpea or lentil pasta
• 3 whole eggs
• ½ cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon nutmeg (optional)
• 1 tablespoon chopped parsley (for garnish)

Instructions:

1. Cook pasta according to package instructions; drain and reserve ½ cup pasta water.
2. Heat olive oil in a pan, add garlic, and sauté for 1 minute.
3. Whisk eggs, Parmesan cheese, salt, black pepper, and nutmeg in a bowl.
4. Toss pasta into the pan, remove from heat, and stir in egg mixture, letting the residual heat create a creamy sauce.
5. If needed, add reserved pasta water to adjust consistency.
6. Serve warm with chopped parsley on top.

Why It’s High-Protein: Eggs provide 36g of protein, and Parmesan and chickpea pasta add another 9g.

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13. Beef & Mushroom High-Protein Pasta (50g Protein Per Serving)

A rich and hearty pasta dish featuring lean ground beef and savory mushrooms!

Ingredients:

• 8 oz whole wheat pasta
• 1 lb lean ground beef (90% lean or higher)
• 1 cup mushrooms, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ cup low-fat ricotta cheese

Instructions:

1. Cook pasta according to package directions; drain and set aside.
2. Heat olive oil in a pan and sauté onions, garlic, and mushrooms for 3 minutes until softened.
3. Add ground beef, Italian seasoning, salt, and black pepper, cooking for 6–7 minutes until browned.
4. Stir in ricotta cheese and mix well.
5. Toss with cooked pasta and serve warm.

Why It’s High-Protein: Lean beef provides 40g of protein, while pasta and ricotta cheese contribute another 10g.

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14. Mediterranean Tuna & Olive Protein Pasta (48g Protein Per Serving)

A protein-packed pasta dish with tuna, olives, and a fresh Mediterranean twist!

Ingredients:

• 8 oz whole wheat pasta
• 1 can (5 oz) tuna in water, drained
• ½ cup cherry tomatoes, halved
• ¼ cup black olives, sliced
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon lemon juice
• ¼ cup crumbled feta cheese (optional)

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Heat olive oil in a pan and sauté cherry tomatoes and olives for 2 minutes.
3. Add tuna, garlic powder, oregano, salt, black pepper, and lemon juice, and mix well.
4. Toss everything with cooked pasta and serve with crumbled feta cheese (optional).

Why It’s High-Protein: Tuna provides 40g of protein, and whole wheat pasta and feta add another 8g.

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15. Turkey Sausage & Bell Pepper Pasta (50g Protein Per Serving)

A flavorful, protein-rich pasta dish with lean turkey sausage and colorful bell peppers!

Ingredients:

• 8 oz whole wheat pasta
• 2 turkey sausage links, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ½ teaspoon Italian seasoning
• ½ teaspoon salt
• ½ teaspoon black pepper
• ¼ cup grated Parmesan cheese (optional)

Instructions:

1. Cook pasta according to package instructions; drain and set aside.
2. Heat olive oil in a pan and sauté onions, garlic, and bell peppers for 3 minutes.
3. Add sliced turkey sausage, Italian seasoning, salt, and black pepper, and cook for 5 minutes until sausage is browned.
4. Toss everything with cooked pasta and serve with grated Parmesan cheese.

Why It’s High-Protein: Turkey sausage provides 40g of protein, while pasta and Parmesan contribute another 10g.

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