High Protein Pasta Recipes For Easy, Healthy, And Filling Dinners

By:

Maria A. Moreno

August 2, 2025

High protein pasta with chicken and sun-dried tomatoes

High protein pasta is your new go-to for easy, healthy, and filling dinners. Packed with flavor and nutrients, high protein pasta helps you meet your goals without sacrificing taste. Whether you’re meal prepping or craving comfort food, high protein pasta delivers the perfect balance of protein and satisfaction in every bite.

High protein pasta with chicken and sun-dried tomatoes
A bowl of creamy high protein pasta topped with Cajun chicken and fresh spinach
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High protein pasta with chicken and sun-dried tomatoes

Creamy Cajun Chicken High Protein Pasta


  • Author: Maria A. Moreno
  • Total Time: 25 minutes
  • Yield: 2 servings 1x

Description

This creamy Cajun chicken high protein pasta is packed with 60g of protein per serving. Made with chickpea pasta, cottage cheese sauce, and bold flavors, it’s the perfect quick, healthy dinner for muscle-building and macro tracking.


Ingredients

Scale
  • 8 oz chickpea or lentil pasta

  • 2 boneless, skinless chicken breasts, sliced

  • 1 cup low-fat cottage cheese

  • ½ cup sun-dried tomatoes, drained

  • 1½ cups spinach leaves

  • ¼ cup grated Parmesan

  • ½ cup milk (dairy or almond)

  • 2 cloves garlic

  • 1 tbsp olive oil

  • 1 tsp Cajun seasoning

  • Salt & pepper to taste

  • Fresh basil for garnish


Instructions

  1. Cook pasta in salted boiling water until al dente. Reserve 1 cup of pasta water, drain and set aside.

  2. In a skillet, heat olive oil over medium-high. Add chicken, season with Cajun spices, and cook until golden. Remove and set aside.

  3. In a blender, combine cottage cheese, milk, garlic, and Parmesan. Blend until smooth.

  4. Add cooked pasta, chicken, sun-dried tomatoes, and the sauce to the skillet. Stir over low heat. Add reserved pasta water gradually until creamy.

  5. Stir in spinach and allow to wilt. Garnish with fresh basil and serve hot.

Notes

  • Substitute chicken with tofu or chickpeas for a vegetarian option.

  • Use Greek yogurt if you don’t have cottage cheese.

  • Store in airtight containers and reheat with a splash of milk for meal prep.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Cuisine: American, High Protein, Macro-Friendly

Nutrition

  • Calories: ~520
  • Fat: ~15g
  • Carbohydrates: ~32g
  • Fiber: 8g
  • Protein: 60g

Keywords: high protein pasta, chicken pasta, macro-friendly pasta, creamy pasta, meal prep, gluten-free pasta

Understanding High Protein Pasta

What Is High Protein Pasta?

High protein pasta is a smart twist on traditional pasta, made from protein-rich ingredients like chickpeas, lentils, black beans, or fortified wheat. Unlike regular pasta, which is mostly carbs, this alternative delivers a hefty dose of plant- or dairy-based protein in every bite.

Whether it’s chickpea spirals or edamame fettuccine, high protein pasta offers a powerful way to stay full longer, stabilize blood sugar, and help build or maintain lean muscle. It’s not just for gym lovers—it’s great for anyone who wants more protein without overhauling their diet.

Why High Protein Pasta Is Gaining Popularity

With rising interest in high-protein diets and macros tracking, high protein pasta has exploded in popularity. People are looking for meals that are easy, delicious, and functional. That’s where protein pasta comes in—it checks all the boxes.

Consumers also love that it’s:

  • Gluten-free (in many cases)
  • Allergen-friendly
  • Fiber-rich
  • Quick to cook

It’s also incredibly versatile. Toss it with grilled chicken, mix it into a veggie stir-fry, or serve it cold in a macro-friendly salad.

Check out Avocado Egg Toast for another high-protein, trendy meal idea to pair with your pasta recipes.

Nutritional Benefits of High Protein Pasta

Macros That Matter: Protein, Fiber, and More

When it comes to high protein pasta, the macros truly shine. Traditional pasta is carb-heavy with minimal protein. In contrast, high protein pasta delivers a balanced blend of nutrients that better supports your health and fitness goals.

Chickpea, lentil, and black bean high protein pasta varieties
Comparing protein-packed pastas: chickpea, lentil, and black bean

Here’s a breakdown comparing popular types of pasta per 2-ounce serving:

Pasta TypeProtein (g)Fiber (g)Calories
Chickpea Pasta208190
Lentil Pasta186200
Edamame Pasta2413180
Black Bean Pasta2110210
Traditional Pasta72220

Each bowl of high protein pasta not only satisfies your hunger but keeps your energy steady. It’s a win-win: more protein and fiber, fewer cravings later.

Why Protein Matters for Everyone (Not Just Athletes)

Protein isn’t just about gains in the gym. It plays a vital role in daily function—building tissues, producing enzymes, supporting immunity, and aiding satiety. Including high protein pasta in meals helps:

  • Curb hunger for hours
  • Build and repair muscle
  • Regulate blood sugar
  • Improve metabolism

Whether you’re managing your weight or just want to eat more mindfully, swapping traditional noodles for high protein pasta is a small change that makes a big nutritional difference.

Discover great ideas like Quinoa Salad Recipe for pairing with your pasta or adding extra plant-based protein to your plate.

Best Types of High Protein Pasta

Chickpea pasta is one of the most widely available high protein pasta options—and for good reason. Made entirely from chickpea flour, it offers a nutty flavor, firm texture, and packs around 20 grams of protein per serving. Brands like Banza have made this option a pantry staple for protein-conscious eaters.

Beyond protein, chickpea pasta also provides:

  • Complex carbs for lasting energy
  • 8+ grams of fiber per serving
  • Iron and potassium for nutrient support

Its mild taste pairs well with tomato sauces, creamy blends, or just olive oil and garlic.

Lentil, Black Bean, and Edamame: Other Protein-Rich Options

If you’re ready to branch out, other high protein pasta types offer unique flavors and nutrition profiles:

  • Lentil Pasta – Red or green lentils create a chewy, savory noodle with 18–20g of protein and a bright color.
  • Black Bean Pasta – Deep, earthy flavor and 21g of protein. Perfect with Mexican-style toppings or spicy sauces.
  • Edamame Pasta – A green-hued noodle with up to 24g of protein per serving and 13g of fiber. It’s quick-cooking and great for stir-fry or Asian-inspired dishes.

You can rotate these pastas based on your mood or dietary needs. They’re all naturally gluten-free and made with minimal ingredients.

Check out Tuna Wrap Recipe for a lean, protein-rich side dish or lunch idea to complement your pasta meals.

Protein Pasta for Muscle Building

Can Pasta Really Help Build Muscle?

Absolutely. With the right ingredients, high protein pasta becomes a muscle-building powerhouse. Unlike traditional pasta, which leaves you carb-loaded and still hungry, protein pasta helps you recover after workouts and supports lean muscle development.

Pair it with high-quality proteins like:

  • Grilled chicken breast
  • Turkey meatballs
  • Shrimp or salmon
  • Cottage cheese sauces or Greek yogurt

These combos can deliver between 40 to 60 grams of protein per serving, hitting macro goals for post-workout meals or dinner.

If you’re following a strength-training plan or just trying to preserve muscle while cutting, high protein pasta helps you meet your daily needs while still enjoying satisfying meals.

How to Hit Your Protein Goals With Pasta-Based Meals

Here’s a simple strategy to build a muscle-focused bowl of high protein pasta:

IngredientProtein (g)
2 oz chickpea pasta20g
5 oz grilled chicken35g
¼ cup cottage cheese7g
1 tbsp Parmesan2g
Total per serving64g

Add spinach or mushrooms for volume, and sun-dried tomatoes for flavor. Bonus: this kind of meal takes just 20 minutes from start to finish.

Don’t miss our Chicken Biryani Recipe if you’re looking for a protein-rich global dish to rotate with your pasta meals.

Cooking Tips for High Protein Pasta

How to Avoid Mushy or Overcooked Protein Pasta

One of the most common mistakes people make with high protein pasta is overcooking it. Because it’s made from legumes or fortified grains, it softens faster than traditional wheat pasta. Here’s how to get it just right:

  • Boil in salted water and watch the timer. Shave off 1–2 minutes from the package instructions.
  • Taste-test early to catch it at a perfect al dente texture.
  • Rinse briefly if using it for cold salads to stop cooking instantly.

A properly cooked bowl of high protein pasta will hold up to sauces, sautéed vegetables, and reheating later in the week.

Make Your Sauce Count: High Protein Add-Ins

Why stop at protein pasta when you can amp up the whole dish? Use sauces and mix-ins that bring even more protein to the table. Try:

  • Blended cottage cheese or Greek yogurt for creamy bases
  • Shredded rotisserie chicken, tuna, or tofu
  • Nutritional yeast or parmesan for umami and protein
  • Beans or legumes for vegetarian protein boosts

These additions don’t just elevate flavor—they also improve texture and help you stay full longer.

Looking for inspiration? Try Almond Butter Cookies as a high-protein dessert pairing with your pasta meal.

Recipe Spotlight – Creamy Cajun Chicken High Protein Pasta

Ingredients Breakdown

This creamy high protein pasta recipe delivers bold flavor and over 60 grams of protein per serving. It’s a weeknight win that tastes like comfort food—but fits your macros.

Creamy skillet high protein pasta with fresh basil and Cajun chicken

Here’s what you’ll need:

  • 8 oz chickpea or lentil pasta
  • 2 boneless, skinless chicken breasts (or thighs)
  • 1 cup low-fat cottage cheese (blended)
  • ½ cup sun-dried tomatoes (drained)
  • 1½ cups spinach leaves
  • ¼ cup grated Parmesan cheese
  • ½ cup milk (dairy or unsweetened almond)
  • 2 cloves garlic
  • 1 tbsp olive oil
  • Cajun seasoning, salt, pepper to taste
  • Fresh basil for garnish

Step-by-Step Cooking Instructions

1. Cook the Pasta
Boil high protein pasta in salted water until al dente. Reserve 1 cup of pasta water, then drain and rinse.

2. Prepare the Chicken
Slice and season chicken with Cajun spice. In a skillet, heat olive oil over medium-high. Add chicken and cook until golden on both sides. Remove and set aside.

3. Blend the Sauce
In a blender, mix cottage cheese, milk, garlic, and a bit of Parmesan until smooth and creamy.

4. Combine and Simmer
Add cooked pasta, chicken, and sun-dried tomatoes back into the skillet. Pour in the sauce and a bit of reserved pasta water. Stir over low heat until everything is well coated and warm.

5. Add Greens and Finish
Stir in spinach and let it wilt. Top with fresh basil and a sprinkle of Parmesan before serving.

This dish is creamy, satisfying, and totally macro-friendly. You’ll be making it on repeat.

Check out Strawberry Shortcake to add a light, naturally sweet ending to your pasta night.

Recipe Variations for Every Diet

Vegetarian and Vegan High Protein Pasta Options

Even without meat or dairy, it’s easy to create satisfying bowls of high protein pasta. Plant-based eaters can still enjoy the flavor, texture, and nutritional punch by mixing in these protein-packed ingredients:

  • Chickpeas or white beans
  • Tofu crumbles or tempeh
  • Vegan sausage made from seitan or pea protein
  • Blended silken tofu or vegan cottage cheese for creamy sauces
  • Nutritional yeast for a cheesy flavor without the dairy

To keep it all vegan, skip Parmesan and use olive oil or avocado as a fat source. You can also substitute chickpea or lentil pasta with black bean or edamame varieties for a different texture and higher protein content.

Discover great ideas like Gluten and Dairy-Free Recipes to expand your plant-based protein options.

Keto and Gluten-Free Alternatives

If you’re going low-carb, not all high protein pasta is off-limits. Edamame noodles or shirataki pasta with high-protein toppings can fit into keto macros. Here’s how:

  • Use zucchini noodles or shirataki noodles as the base
  • Add grilled salmon, ground turkey, or eggs for protein
  • Finish with high-fat sauces like avocado cream or olive oil + cheese

For gluten-free eaters, most legume-based pastas like chickpea, black bean, or lentil pasta are naturally free of wheat. Just double-check the label to be sure.

High Protein Pasta Meal Prep Ideas

Batch Cooking for the Week

One of the best things about high protein pasta is how well it holds up for meal prep. Whether you’re packing lunch for the office or prepping quick weeknight dinners, it stays flavorful and filling when made ahead.

High protein pasta meal prep with different proteins and veggies
Weekly meal prep with high protein pasta, chicken, tofu, and shrimp

Here’s how to prep it right:

  • Cook 2–3 servings of your favorite protein pasta recipe
  • Store in airtight containers in the fridge for up to 4 days
  • Add a splash of almond milk or broth when reheating to keep sauces creamy
  • Keep toppings like cheese or herbs separate and add fresh just before eating

You can prep multiple protein sources too—chicken, shrimp, tofu—so you can mix and match flavors through the week without getting bored.

Check out Homemade Granola Bars for a protein-rich snack that pairs well with meal-prepped lunches.

Mix-and-Match Combos to Keep It Fresh

Keep your weekly pasta rotation exciting with easy swaps. Use the table below for quick inspiration:

Base PastaProtein SourceSauceVeggies
Chickpea pastaGrilled chickenCottage cheese AlfredoSpinach & tomatoes
Edamame noodlesShrimpPestoZucchini & red onion
Lentil rotiniWhite beansTomato garlicKale & mushrooms
Black bean pastaTofu crumblesChili-lime oilBell peppers & corn

These combinations not only prevent food fatigue but also keep your macros balanced.

Don’t miss our Kodiak Pancake Recipe for a protein-packed breakfast to pair with your pasta meal prep routine.

Conclusion

High protein pasta isn’t just a healthy swap—it’s a full-blown game changer for your weekly meals. It offers the comfort of traditional pasta with the benefits of extra protein, fiber, and balanced macros. Whether you’re trying to build muscle, lose weight, or just eat smarter, protein pasta gives you the flexibility and flavor to stay on track.

With options ranging from chickpea and lentil to edamame and black bean, there’s something for every dietary need. Paired with the right ingredients, sauces, and sides, your pasta bowl can turn into a performance-boosting powerhouse.

Learn more about Sweet Potato Brownies to end your high-protein meal on a wholesome note.

For mor recipes follow me in instagram and facebook.

FAQs About High Protein Pasta

Which pasta is highest in protein?

The highest protein pastas are typically made from legumes. Edamame pasta leads the pack with up to 24 grams of protein per serving. Chickpea, black bean, and lentil pastas also range between 18–21 grams of protein per serving. These pastas offer a dense nutritional profile compared to standard wheat pasta.

Can I eat protein pasta every day?

Yes, eating high protein pasta daily can be part of a healthy diet, especially if you’re focused on hitting your protein goals. Just rotate your sauces, veggies, and protein add-ins to maintain variety and nutritional balance. Make sure you’re also eating whole foods like fruits, vegetables, and healthy fats to support overall wellness.

What is a high protein alternative pasta?

Besides chickpea and lentil pastas, there are many high protein alternatives:
Black bean pasta
Edamame noodles
Quinoa pasta
Fortified whole wheat pasta with added protein
These are great for anyone avoiding traditional refined carbs but still craving a hearty bowl of pasta.

What pasta has protein for building muscle?

If muscle building is your goal, opt for high protein pasta combined with lean meats, dairy-based sauces, or plant-based protein. Chickpea or lentil pasta with grilled chicken and cottage cheese can deliver over 60 grams of protein per serving—perfect for post-workout recovery.

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