7 High Protein Pasta Recipes That’ll Power Your Weeknight Dinners

By Brandon D / October 6, 2025

You want pasta that hits like a hug but keeps you full for hours? Same. These seven high protein pasta recipes bring the cozy carbs you love with a serious protein boost—think lean meats, legumes, cottage cheese, and smart swaps like chickpea pasta.

They’re weeknight-simple, gym-bag-approved, and honestly delicious. Whether you’re building muscle, avoiding the afternoon slump, or just want pasta that works harder, these bowls deliver. Let’s cook.

1. Creamy Cottage Cheese Alfredo With Grilled Chicken

This is the weeknight hero: silky, cheesy “Alfredo” that’s secretly packed with protein from cottage cheese and grilled chicken. It delivers that classic creamy comfort without the heavy cream crash. Bonus: it’s ready in 25 minutes and reheats like a dream.

Ingredients:

• 8 oz high protein pasta (chickpea or whole wheat fettuccine)
• 10 oz boneless, skinless chicken breast
• 1 cup low-fat cottage cheese
• 1/3 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken broth (plus more as needed)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/4 tsp nutmeg (optional, but classic)
• Sea salt and black pepper, to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. Season chicken with salt and pepper. Heat olive oil in a skillet over medium-high and sear chicken 5–6 minutes per side until cooked through. Rest, then slice.
2. Boil pasta in salted water until al dente. Reserve 1/2 cup pasta water, then drain.
3. In a blender, combine cottage cheese, Parmesan, garlic, chicken broth, lemon juice, nutmeg, and a pinch of pepper. Blend until completely smooth and creamy.
4. Return pasta to the pot over low heat. Pour in the sauce and toss, adding splashes of pasta water if needed for a glossy, silky coating.
5. Fold in the sliced chicken. Taste and adjust salt, pepper, or lemon.

Top with parsley and extra Parmesan. Want it extra protein-rich? Add steamed peas or swap in chickpea pasta. If you’re dairy-sensitive, use lactose-free cottage cheese—same vibe, same creaminess.

2. Turkey Bolognese With Red Lentil Penne

This is your hearty, meaty sauce with a lean twist. Ground turkey keeps it light, and red lentil pasta adds even more protein and fiber. It’s Sunday-supper-level satisfying, but you can pull it off on a Tuesday.

Ingredients:

• 12 oz red lentil penne
• 1 lb lean ground turkey (93% or leaner)
• 1 small onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 (28 oz) can crushed tomatoes
• 1/2 cup low-sodium chicken broth
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp chili flakes (optional)
• 1 tbsp olive oil
• Salt and black pepper, to taste
• Fresh basil and grated Parmesan, to serve

Instructions:

1. Heat olive oil in a Dutch oven over medium. Sauté onion, carrots, and celery with a pinch of salt for 6–8 minutes until softened. Add garlic and cook 1 minute.
2. Add ground turkey. Cook, breaking up, until lightly browned and no longer pink, 5–7 minutes. Stir in tomato paste and cook 1 minute.
3. Add crushed tomatoes, broth, oregano, basil, chili flakes, salt, and pepper. Simmer 15–20 minutes, stirring occasionally.
4. Cook red lentil penne in salted water until just al dente (don’t overcook). Drain.
5. Toss pasta with the sauce, loosening with a splash of pasta water if needed.

Top with basil and Parmesan. Meal-prep tip: this sauce freezes beautifully. Want extra oomph? Stir in a half cup of ricotta at the end—creamy and more protein.

3. Spicy Tuna Rigatoni With Greek Yogurt “Vodka” Sauce

All the comfort of a vodka sauce, minus the heavy cream, plus a protein hit from canned tuna. It’s pantry-friendly and shockingly good. Slight heat, big flavor, silky texture—weeknight magic.

Ingredients:

• 10 oz rigatoni (chickpea, whole wheat, or regular)
• 2 cans (5 oz each) tuna packed in olive oil, drained
• 1 tbsp olive oil
• 1 small shallot, minced
• 2 cloves garlic, minced
• 1/2 tsp red pepper flakes (to taste)
• 1/3 cup tomato paste
• 1/2 cup vegetable or chicken broth
• 1/2 cup plain Greek yogurt (2% or 5%)
• 2 tbsp grated Parmesan
• 1 tbsp lemon juice
• Salt and black pepper, to taste
• Chopped parsley or basil, to finish

Instructions:

1. Cook rigatoni in salted water to al dente. Reserve 1/2 cup pasta water.
2. In a skillet, heat olive oil over medium. Sauté shallot 2–3 minutes, then add garlic and red pepper flakes for 30 seconds.
3. Stir in tomato paste and cook 1–2 minutes until darkened. Whisk in broth to form a smooth sauce.
4. Reduce heat to low. Stir in Greek yogurt and Parmesan until creamy—don’t boil. Add tuna, gently flaking it into the sauce.
5. Toss in pasta with a splash of pasta water for silkiness. Finish with lemon juice, salt, and pepper.

Garnish with parsley or basil. Not into tuna? Swap in flaked salmon or cooked shrimp. For extra protein, use chickpea rigatoni—seriously satisfying.

4. One-Pan Lemon Garlic Shrimp Orzo With Peas

Bright, zesty, and fast. This one-pan orzo cooks like risotto but without the babysitting, and the shrimp and peas bring lean protein plus a pop of sweetness. It’s the kind of dinner that looks impressive but takes 30 minutes.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 cup orzo (whole wheat if you’ve got it)
• 1 cup frozen peas
• 2 tbsp olive oil, divided
• 3 cloves garlic, minced
• 1 lemon (zest and juice)
• 2 1/2 cups low-sodium chicken or seafood broth
• 1/4 cup grated Parmesan
• 1 tbsp chopped fresh dill or parsley
• Salt, black pepper, and red pepper flakes to taste

Instructions:

1. Pat shrimp dry and season with salt, pepper, and a pinch of red pepper flakes. Heat 1 tbsp olive oil in a large skillet over medium-high and cook shrimp 1–2 minutes per side until pink. Remove to a plate.
2. Add remaining olive oil and garlic to the skillet; cook 30 seconds. Stir in orzo to toast lightly, 1 minute.
3. Pour in broth, bring to a simmer, then reduce heat. Cook, stirring occasionally, 8–10 minutes until the orzo is tender and most liquid is absorbed.
4. Stir in peas, lemon zest, lemon juice, and Parmesan. Fold shrimp back in. Season to taste.

Finish with dill or parsley. Want extra protein? Stir in a spoonful of mascarpone or a half cup of cottage cheese off heat for creaminess and more staying power.

5. Sun-Dried Tomato Chickpea Pasta With Spinach And Feta

Vegetarian and loaded with protein thanks to chickpea pasta and chickpeas (double win). The sun-dried tomatoes deliver that savory tang, and feta adds creamy pops of salt. It’s hearty without feeling heavy—perfect for lunches.

Ingredients:

• 12 oz chickpea pasta (fusilli or rotini)
• 1 tbsp olive oil (plus 1 tbsp oil from sun-dried tomatoes)
• 3 cloves garlic, thinly sliced
• 1/2 cup sun-dried tomatoes in oil, chopped
• 1 (15 oz) can chickpeas, drained and rinsed
• 4 cups baby spinach
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp chili flakes (optional)
• 1/2 cup low-sodium vegetable broth
• 3 oz feta, crumbled
• Juice of 1/2 lemon
• Salt and black pepper, to taste
• Toasted pine nuts, for crunch (optional)

Instructions:

1. Cook chickpea pasta in well-salted water until just al dente. Reserve 1/2 cup pasta water and drain.
2. In a large skillet, warm olive oil and sun-dried tomato oil over medium. Add garlic and cook 30 seconds until fragrant.
3. Stir in sun-dried tomatoes, chickpeas, smoked paprika, oregano, and chili flakes. Cook 2–3 minutes, then add broth and simmer 2 minutes.
4. Add spinach and fold until wilted. Toss in pasta with a splash of pasta water to loosen.
5. Remove from heat; add feta and lemon juice. Season to taste.

Top with pine nuts for texture. Want more creaminess? Stir in a dollop of Greek yogurt off heat. If you’re a basil fan, throw in a handful—you’ll be happy you did.

6. Beef And Cottage Cheese Lasagna Skillet

All the lasagna love, none of the layering drama. This skillet folds in cottage cheese for a stealth protein upgrade while keeping that classic beefy-tomato comfort. It’s bubbling, cheesy, and ready in about 35 minutes.

Ingredients:

• 8 oz lasagna noodles, broken into large pieces (whole wheat if available)
• 1 lb lean ground beef (90% or leaner)
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/2 tsp fennel seeds (optional but excellent)
• 1 (24 oz) jar marinara sauce (low sugar/salt)
• 1 cup low-sodium beef or chicken broth
• 1 cup low-fat cottage cheese
• 1 cup shredded part-skim mozzarella
• 2 tbsp grated Parmesan
• Salt and black pepper, to taste
• Fresh basil or parsley, for garnish

Instructions:

1. Brown beef with onion over medium heat, seasoning with salt and pepper. Add garlic, Italian seasoning, and fennel; cook 1 minute.
2. Stir in marinara and broth. Nestle broken lasagna noodles into the sauce, ensuring they’re mostly submerged. Cover and simmer 12–15 minutes, stirring occasionally, until noodles are tender.
3. Dollop cottage cheese over the skillet and gently fold to create creamy pockets. Sprinkle mozzarella and Parmesan on top; cover 2–3 minutes to melt.
4. Taste and adjust seasoning. Let it stand a couple of minutes to set slightly.

Finish with herbs. Add sautéed mushrooms or spinach to sneak in more veg. Leftovers? Even better the next day, trust me.

7. Pesto Salmon Farfalle With Broccoli And Edamame

Green, gorgeous, and packed with protein. You get salmon, edamame, and a nutty pesto that ties it all together. It’s a vibrant, feel-good bowl that still eats like comfort food.

Ingredients:

• 12 oz farfalle (whole wheat or protein-enriched)
• 12 oz salmon fillet, skin on
• 2 cups small broccoli florets
• 1 cup shelled edamame (thawed if frozen)
• 1/3 cup basil pesto (store-bought or homemade)
• 1 tbsp olive oil
• 1 lemon (zest and juice)
• 2 tbsp grated Parmesan
• Salt and black pepper, to taste
• Crushed red pepper, optional

Instructions:

1. Season salmon with salt and pepper. Heat olive oil in a skillet over medium-high; cook salmon skin-side down 4–5 minutes, flip and cook 2–3 more minutes, until medium. Flake into large pieces and set aside.
2. Boil farfalle in salted water. In the last 3 minutes, add broccoli to the pot. Reserve 1/2 cup pasta water, then drain.
3. Return pasta and broccoli to the pot. Add edamame, pesto, lemon zest, and a splash of pasta water; toss until glossy.
4. Gently fold in salmon. Finish with lemon juice, Parmesan, and red pepper.

Serve warm with extra basil. Swap salmon for grilled chicken or canned salmon to keep it quick. If you love creamy pesto, stir in a spoonful of ricotta—chef’s kiss.

Pro Tips To Maximize Protein (And Flavor)

• Use high protein pasta: Chickpea, lentil, or pea-based pastas can double the protein compared to regular.
• Leverage dairy smartly: Cottage cheese and Greek yogurt add creaminess with serious protein.
• Save pasta water: That starchy gold makes sauces clingy and silky without extra cream.
• Finish with acid: A squeeze of lemon or splash of vinegar brightens rich sauces every time.

You’re officially armed with seven bowls that are cozy, quick, and protein-packed. Pick one for tonight and stash another for lunches—you’ll thank yourself later. Now grab a pot and make some pasta magic happen.