High-Protein Pasta: 5 Easy Recipes With 30 g+ Protein per Plate
Pasta isn't the problem. A plate that's 90% pasta is.
A normal portion of pasta brings around 10–13 g of protein on its own. Add the right sauce and topping and the same plate reaches 30–50 g without tasting like diet food. Here are five quick versions and the swaps behind them.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
The three swaps that do most of the work
| Swap | Roughly adds |
|---|---|
| Lentil or chickpea pasta instead of regular | +10 g per portion |
| Blended cottage cheese or quark in the sauce | +15–25 g |
| A real protein portion on top: chicken, tuna, mince, prawns, tofu | +20–35 g |
Use one swap and you are at a decent meal. Use two and you are at a high-protein one. Values vary by brand, so check the label.
1. Creamy chicken and spinach pasta
Cooked pasta, 150 g pan-fried chicken breast, a handful of spinach wilted in the pan, and a sauce of blended cottage cheese, garlic and parmesan stirred in off the heat. Roughly 50 g protein or more.
2. Tuna tomato pasta
Tomato passata simmered with garlic and chilli, one drained can of tuna and some capers stirred through at the end. Fifteen minutes, cupboard ingredients. Roughly 40 g protein.
3. Lean beef bolognese
Lean beef mince browned with onion, carrot and garlic, then simmered with tomatoes. Make a large batch and portion it for the week. Roughly 40 g protein per plate with 125 g mince.
4. Lentil pasta pesto with feta and peas
Red lentil or chickpea pasta, pesto, frozen peas and a little crumbled feta. Fully vegetarian. Roughly 35 g protein.
5. Cold pasta salad for work
Pasta, chickpeas, cherry tomatoes, cucumber, mozzarella pearls and a lemon dressing. Holds up for two to three days in the fridge and needs no microwave. Roughly 30 g protein, or 45 g+ with a can of tuna stirred in. More cold ideas are in high-protein lunches for work.
Portion tip for fat loss
Keep the pasta portion moderate, around 75–90 g dry, and let the protein and vegetables make up the volume. You get a full plate, more protein and fewer calories than a big bowl of plain pasta. Working out your calorie deficit helps set the numbers.
Is pasta bad for building muscle?
No. Carbohydrates fuel training, and cutting them too low tends to backfire, as covered in carbs and muscle growth. The only issue is a plate that is mostly pasta with very little protein.
The short version
Pick a protein portion, make the sauce do some of the work with cottage cheese or quark, and consider lentil pasta. Any two of those turn pasta night into a 30 g+ protein meal. For more weeknight options, see 20-minute high-protein dinners, and for meat-free versions, high-protein vegetarian dinners.
More recipes like these: The High-Protein Cookbook has protein and calories for every recipe, meal prep notes on what keeps and what doesn't, and shopping lists by section.
Free starting point: 10 High-Protein Foods Worth Building Meals Around.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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