3 Easy and Healthy Protein Pasta Recipes
By Marnie Kunz, NASM-certified trainer, USATF-, RRCA-certified running coach
These easy protein pasta recipes are perfect for a healthy pre- or post-workout meal. And if you have a short attention span like me, you’ll love how quickly you can throw these meals together - in about 15 minutes, and most of that time is boiling the pasta. The shrimp pasta recipe takes just a few minutes longer than the others, which are vegetarian. Protein pasta is a great way to get plenty of protein and fiber in your diet and fuel your workouts. I recommend Banza protein pasta for these high-protein pasta recipes, but you can use any kind of pasta that you like.
Related Post: 7 Best Breakfast Foods Runners Need
Disclaimer: When you buy through our links, we may earn a commission - at no extra expense to you. We only do this for products we have tried or come highly recommended. Learn more.
Benefits of Protein Pasta
Protein is an especially important nutrient to help with muscle recovery, building lean muscle tissue, and athletic performance. The great thing about protein pasta is it also makes you feel more full than regular pasta (which is heavy on carbs, not protein). Some of these recipes have an additional boost of protein besides the protein pasta. The Creamy Protein Pasta Recipe has Greek yogurt for a big boost of protein, and the Shrimp Protein Pasta has shrimp for added protein. You can also substitute chicken or add it to the vegetarian recipes for an extra bump of protein.
Here are some of the main benefits of protein:
Helps build muscles, bones, skin, cartilage, hair, and nails. Protein is the building block of many forms of tissue in the body.
Reduces muscle loss that occurs with aging. After age 30, muscle mass decreases by approximately 3 to 8 percent per decade and this rate of decline is even higher after the age of 60, according to researchers. Eating more protein and doing strength training helps delay and reduce this muscle loss.
Curbs hunger. Protein is satiating and makes you feel more full than the other macronutrients of carbs and fats. In other words, you won’t be hangry all the time when you eat enough protein, and you won’t be consuming empty calories.
Improves muscle recovery after workouts. Protein can speed up your recovery time and also help your muscles recover more fully.
Regulates hormones. Protein plays a central role in hormone regulation.
These protein pasta recipes offer a healthy dinner option that’s quick and easy, perfect for post-workout eating.
Protein Pasta Recipes
Protein pasta is an easy-to-make food that you can use to raise your protein intake. Protein pasta is made of different vegetarian ingredients - some are made of chickpeas (like Banza), and others are made of lentils. You can use whatever protein pasta you like for these protein pasta recipes. I used Banza, my favorite for juicy, tasty pasta.
These easy protein pasta recipes will help you boost your protein intake while enjoying some tasty, healthy meals. You can have these pasta dishes after a workout for improved muscle recovery or eat them regularly as part of a nutritious diet that helps you feel full and stay energized.
As a note on serving size, I usually eat two servings and am probably a typical active adult as far as my appetite. So I put the servings as four but “feeds two hungry people” if you are similar to me and have two servings per person.
For a healthy pasta sauce, I usually use extra virgin olive oil as a base, and add garlic and seasoning to taste. Italian seasoning blends, rosemary, thyme, and pepper can all make excellent seasoning for a tasty and healthy dinner. You can substitute red sauce for olive oil if you prefer a more tomato-based flavor.
Creamy Protein Pasta Recipe
Ingredients
8 oz. protein pasta (I recommend Banza)
1/4 cup olive oil
1 cup fresh spinach
1/2 cup (4 oz.) Greek yogurt
Juice from 1/2 of a lemon
1 garlic clove, minced
Pepper, Italian seasoning
Sprinkle shredded parmesan cheese
Directions
Boil water and cook pasta until noodles are tender, about 12 minutes.
Drain pasta.
Pour olive oil and pasta back into the pot.
Squeeze lemon juice into the pasta and add garlic and seasoning.
Mix in yogurt and spinach.
Top with fresh parmesan and enjoy! Serves 2 hungry people.
Spinach and Garlic Protein Pasta Recipe
Ingredients
8 ounces of Banza protein pasta
1 cup spinach
1/4 cup fresh parmesan cheese, grated
1/4 cup of olive oil
1 Tablespoon of fresh lemon juice
1 clove of fresh garlic, minced
Salt and pepper to taste
Directions
Grate the parmesan cheese and set it aside.
Mince the garlic clove.
Bring a pot of salted water to a boil. Pour pasta into boiling water and lower heat to simmer.
Cook until tender (about 7-9 minutes), stirring occasionally.
Drain pasta.
Put olive oil in the pot and return the pasta to the pot.
Add spinach, garlic, lemon juice, pepper, and cheese and stir until cheese melts.
Serves 4 (or two hungry people).
Shrimp Protein Pasta Recipe
Ingredients
1/4 cup fresh parmesan cheese, grated
1/4 cup of olive oil
1 Tablespoon of fresh lemon juice
1 clove of fresh garlic, minced
Salt and pepper to taste
Directions
Bring a pot of salted water to a boil. Pour pasta into boiling water and lower heat to simmer.
Cook pasta until tender (about 7-9 minutes), stirring occasionally.
Peel and devein the shrimp and cook in a frying pan with 1 tablespoon of olive oil. Sprinkle with pepper and saute until thoroughly cooked, usually 1 to 2 minutes per side.
Drain pasta. Put the remaining olive oil in the pot and return the pasta to the pot.
Add spinach, shrimp, garlic, lemon juice, and pepper. Stir.
Sprinkle the grated parmesan cheese on top and serve.
Serves 4 (or two hungry people).
Protein Pasta Recipe Substitutions and Modifications
You can adapt these recipes to suit your dietary preferences. If you’re vegan, for instance, you can substitute vegan cheese and vegan yogurt for parmesan cheese and Greek yogurt. And as a general rule, fresh vegetables are always welcome and give you a boost of nutrients, so feel free to add other fresh produce to these recipes, including sun-dried tomatoes, asparagus, cauliflower, zucchini, kale, brussels sprouts, or other veggies. I’ve added mushrooms, tomatoes, and broccoli to these protein pasta recipes with great results. Just add the veggies at the end when you mix everything into your pasta, and voila! Enjoy!
For a healthy pasta sauce, I usually use extra virgin olive oil as a base, and add garlic and seasoning to taste. You can substitute red sauce for olive oil if you prefer a more tomato-based flavor.
Other protein options you can try include tofu, ground turkey, rotisseries chicken, or ground beef.
How Much Protein To Eat
If you are actively working out and pursuing athletic and fitness goals, I recommend eating about 1 gram of protein for every gram of lean body weight per day to maintain lean muscle and for optimal workout recovery. For most people, this translates to around 100 grams of protein a day. If you’re in doubt or have health conditions, consult with your doctor or a registered dietitian for specific guidelines and for specific diets or health conditions.
More High-Protein Recipes
If you’re looking for more high-protein recipes, check out How to Make Protein Cookies, Protein Smoothie Recipes for the Best Workout Recovery, and more in our Healthy Recipes section.
Let me know if you try any of these protein pasta recipes. Tag @Runstreet on Instagram to share your healthy eats and get cheered on in your workouts. Bon appetit! 😊
Related Posts: How to Make Protein Cookies, Easy and Healthy Tzatziki Recipe, Protein Smoothie Recipes for the Best Workout Recovery, Post Workout Snack Ideas
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
