Are you a fitness enthusiast looking to fuel your muscles for optimal growth? Look no further! In this article, we’ll be exploring 20 creamy protein pasta recipes that are sure to satisfy your cravings and support your athletic goals. From classic comfort foods like mac and cheese to international-inspired dishes like Mediterranean protein pasta with feta and olives, these recipes are all high in protein and delicious.
Whether you’re a bodybuilder, powerlifter, or simply someone who loves cooking up a storm in the kitchen, these creamy protein pasta recipes are sure to become a staple in your meal prep routine. With a focus on lean proteins, whole grains, and healthy fats, these dishes will provide you with the sustained energy and muscle support you need to crush your fitness goals.
In this article, we’ll be sharing our top 20 creamy protein pasta recipes, complete with step-by-step instructions and mouthwatering photos. From garlic parmesan chicken to buffalo chicken, we’ve got a recipe for every taste bud. So, let’s dive in and get cooking!
Garlic Parmesan Chicken Protein Pasta
This recipe combines the flavors of garlic, parmesan cheese, and chicken protein with pasta for a satisfying and healthy meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 1/2 cup protein-rich pasta (such as quinoa or brown rice pasta)
– 3 cloves garlic, minced
– 1 tablespoon olive oil
– 1/4 cup grated parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the protein-rich pasta according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-6 minutes per side.
3. Remove the chicken from the skillet and set aside.
4. Reduce heat to medium and add the minced garlic to the skillet. Cook for 1 minute, or until fragrant.
5. Stir in the grated parmesan cheese and cook until melted.
6. Add the cooked pasta and chicken back into the skillet. Toss everything together until well combined.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Spicy Turkey Sausage and Spinach Protein Pasta
A flavorful and protein-packed pasta dish that combines the spicy kick of turkey sausage with the nutrients of spinach.
Ingredients:
– 1 lb. whole wheat spaghetti
– 1 lb. turkey sausage, casings removed
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1/4 cup reduced-fat cream cheese
– 1/4 cup chopped pecans (optional)
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, cook turkey sausage over medium-high heat, breaking apart with a spoon, until browned and cooked through, about 5-7 minutes.
3. Add garlic and spinach to the skillet; cook until wilted, about 1 minute.
4. Stir in cream cheese until melted and well combined with sausage mixture.
5. Add cooked spaghetti to the skillet, tossing to combine with sausage and spinach mixture. If needed, add some reserved pasta water to achieve desired consistency.
6. Season with salt and pepper to taste.
7. Serve hot, topped with chopped pecans if desired.
Cooking Time: 20-25 minutes
Lemon Garlic Shrimp Protein Pasta
A flavorful and nutritious twist on classic pasta dishes, this recipe combines succulent shrimp with a zesty lemon garlic sauce and protein-packed pasta.
Ingredients:
– 8 oz. protein-enriched pasta (e.g., quinoa or chickpea pasta)
– 1 lb. large shrimp, peeled and deveined
– 2 cloves of garlic, minced
– 2 tbsp. freshly squeezed lemon juice
– 1 tsp. olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and sauté for 1 minute, until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove shrimp from the skillet and set aside. Reduce heat to medium-low.
5. Pour in lemon juice and stir to combine with garlic-infused oil.
6. Combine cooked pasta, shrimp, and lemon garlic sauce. Season with salt and pepper to taste.
7. Garnish with grated Parmesan cheese (if using).
Cooking Time: 15-20 minutes
Creamy Avocado and Bacon Protein Pasta
Elevate your pasta game with this creamy, protein-packed dish that combines the richness of avocado with the smokiness of bacon.
Ingredients:
– 8 oz. whole wheat spaghetti
– 2 ripe avocados, diced
– 6 slices of cooked bacon, crumbled
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup chicken broth
– 1 tbsp. heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add crumbled bacon and cook for an additional 2-3 minutes or until crispy.
4. Add diced avocado to the skillet and stir until slightly softened.
5. Stir in chicken broth and heavy cream. Bring mixture to a simmer and let cook for 2-3 minutes or until sauce has thickened slightly.
6. Combine cooked spaghetti with bacon-avocado mixture. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
High-Protein Mac and Cheese with Greek Yogurt
Elevate your comfort food game with this protein-packed twist on the classic macaroni and cheese. This creamy, cheesy dish is perfect for a post-workout snack or a satisfying meal.
Ingredients:
– 1 pound macaroni
– 2 cups low-fat milk
– 1/2 cup Greek yogurt
– 1/4 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a large saucepan, melt butter over medium heat.
4. Whisk together milk, Greek yogurt, cheddar cheese, and Parmesan cheese until smooth.
5. Add cooked macaroni to the cheese sauce and stir until well combined.
6. Transfer the macaroni mixture to a baking dish and top with additional grated cheese (if desired).
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 25-30 minutes
Beef and Mushroom Protein Pasta Bake
A hearty and flavorful pasta dish packed with protein-rich beef, sautéed mushrooms, and a blend of cheeses. Perfect for a quick and satisfying dinner.
Ingredients:
– 8 oz. lean ground beef
– 1 cup mixed mushrooms (button, cremini, shiitake)
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 cup whole wheat pasta
– 1 cup marinara sauce
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions; drain and set aside.
3. In a large skillet, cook beef over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add mushrooms, onion, and garlic to the skillet; cook until mushrooms release their liquid and start to brown.
5. Combine cooked pasta, marinara sauce, cheddar cheese, Parmesan cheese, salt, and pepper in a large bowl. Stir until well combined.
6. Add the beef and mushroom mixture to the pasta mixture; stir until everything is well coated.
7. Transfer the mixture to a baking dish and top with additional grated cheese if desired.
8. Bake for 20-25 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Pesto Chicken Protein Pasta with Sun-Dried Tomatoes
Elevate your pasta game with this flavorful and nutritious recipe, combining the richness of pesto, chicken protein, and sun-dried tomatoes.
Ingredients:
– 1 cup cooked chicken breast or thighs
– 8 oz. protein-rich pasta (e.g., quinoa or brown rice pasta)
– 1/4 cup freshly made pesto sauce (or store-bought)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup sun-dried tomatoes, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add cooked chicken and cook until heated through.
3. Stir in pesto sauce and sun-dried tomatoes. Cook for 1-2 minutes or until flavors combine.
4. Toss cooked pasta with the chicken mixture, ensuring everything is well coated.
5. Top with cherry tomatoes and season with salt and pepper to taste.
6. Garnish with fresh basil leaves, if desired.
Cooking Time: 15-20 minutes
Enjoy your protein-packed pasta dish, bursting with flavors!
Buffalo Chicken Protein Pasta with Blue Cheese
A spicy and savory twist on traditional pasta, this recipe combines the bold flavors of buffalo chicken with creamy blue cheese and protein-rich pasta.
Ingredients:
– 8 oz. protein-packed pasta (such as quinoa or rice-based)
– 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
– 1/4 cup buffalo wing sauce
– 2 tbsp. olive oil
– 1/4 cup crumbled blue cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes.
3. Add buffalo wing sauce to the skillet and stir to coat the chicken evenly. Reduce heat to low and simmer for an additional 2-3 minutes.
4. Combine cooked pasta, chicken mixture, blue cheese, and parsley in a large bowl. Toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Greek Yogurt Alfredo Protein Pasta with Broccoli
This recipe combines the richness of Greek yogurt with the creaminess of Alfredo sauce, packed with protein and paired with steamed broccoli for a nutritious and satisfying meal.
Ingredients:
– 8 oz. pasta of your choice (e.g., fettuccine or spaghetti)
– 1 cup Greek yogurt
– 2 tbsp unsalted butter
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tsp dried basil
– Salt and pepper to taste
– 3 cups broccoli florets
– 1/2 cup protein-rich chicken breast or turkey, cooked and diced (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large saucepan, melt butter over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
3. Add Greek yogurt, Parmesan cheese, and basil to the saucepan. Stir until smooth and heated through.
4. Combine cooked pasta and Alfredo sauce. Toss until coated.
5. Steam broccoli florets until tender.
6. Serve pasta with steamed broccoli on top. If using protein-rich chicken or turkey, place on top of pasta.
Cooking Time: 20-25 minutes
Tuna and Pea Protein Pasta Salad
Boost your protein intake with this tasty and nutritious pasta salad featuring tuna, peas, and pasta.
Ingredients:
– 8 oz. whole wheat pasta
– 1 can of tuna in water (drained)
– 1 cup frozen peas
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine tuna, peas, olive oil, lemon juice, salt, and pepper. Mix well.
3. Add cooked pasta to the tuna mixture and toss to combine.
4. Garnish with chopped parsley and serve chilled.
Cooking Time:
– Pasta cooking time: 8-10 minutes
– Total preparation time: 15-20 minutes
Spicy Peanut Butter Protein Pasta with Chicken
A protein-packed twist on traditional pasta dishes, this spicy peanut butter chicken pasta combines the creaminess of peanut butter with the spiciness of sriracha and the satisfaction of cooked chicken.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
– 2 tbsp. creamy natural peanut butter
– 1 tsp. sriracha sauce
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 1/4 cup reduced-sodium chicken broth
Instructions:
1. Cook spaghetti according to package instructions. Drain and set aside.
2. In a large skillet, cook chicken over medium-high heat until browned and cooked through. Remove from heat and set aside.
3. In the same skillet, combine peanut butter, sriracha sauce, and chicken broth. Whisk until smooth.
4. Add cooked spaghetti to the skillet, tossing to combine with peanut butter mixture.
5. Add cooked chicken back into the skillet, stirring to combine.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro.
8. Serve hot.
Cooking Time: 20-25 minutes
Protein Pasta Carbonara with Turkey Bacon
A twist on the classic Italian dish, this recipe combines the rich flavors of carbonara with the added protein boost of turkey bacon and whole wheat pasta.
Ingredients:
– 8 oz whole wheat spaghetti
– 6 slices turkey bacon, diced
– 2 large eggs
– 1 cup grated Parmesan cheese
– Salt and black pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, cook the turkey bacon over medium heat until crispy. Remove from heat and set aside.
3. In a medium bowl, whisk together eggs, Parmesan cheese, and a pinch of salt and pepper.
4. Add the cooked pasta to the egg mixture and toss until well coated.
5. Add the reserved pasta water to the egg mixture in small increments to achieve a creamy consistency.
6. Stir in the cooked turkey bacon and season with additional salt and pepper if desired.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Mediterranean Protein Pasta with Feta and Olives
This hearty pasta dish is packed with protein-rich chickpeas, Kalamata olives, and crumbly feta cheese, all wrapped up in a rich tomato sauce. Perfect for a quick weeknight dinner or a satisfying lunch.
• 8 oz whole wheat pasta
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup Kalamata olives, pitted
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup canned crushed tomatoes
• 1 tsp dried oregano
• Salt and pepper to taste
• 1/2 cup crumbled feta cheese
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add chickpeas, olives, crushed tomatoes, oregano, salt, and pepper to the skillet. Stir to combine.
4. Simmer sauce for 5-7 minutes or until heated through.
5. Combine cooked pasta with the tomato sauce and stir to coat.
6. Top with crumbled feta cheese and serve hot.
BBQ Pulled Pork Protein Pasta
Get ready for a satisfying fusion of flavors with this BBQ Pulled Pork Protein Pasta recipe! This creamy, comforting dish is perfect for a quick and easy dinner or lunch.
Ingredients:
– 1 cup whole wheat pasta
– 1/2 cup cooked pulled pork (using your favorite BBQ sauce)
– 1/4 cup Greek yogurt
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the cooked pulled pork and stir to combine with any remaining BBQ sauce.
3. Stir in the Greek yogurt, garlic powder, salt, and pepper until well combined.
4. Add the cooked pasta to the skillet and toss with the pork mixture until coated.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Cajun Shrimp and Sausage Protein Pasta
A spicy twist on traditional pasta, this recipe combines the flavors of Cajun cuisine with protein-packed shrimp and sausage.
Ingredients:
– 12 oz. protein pasta (such as penne or linguine)
– 1 lb. large shrimp, peeled and deveined
– 1 lb. Cajun-style sausage, sliced
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon Cajun seasoning
– 1/4 cup chicken broth
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook protein pasta according to package instructions. Drain and set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3-4 minutes.
3. Add onion and garlic to the skillet; cook until softened, about 3 minutes.
4. Add shrimp to the skillet; cook until pink and fully cooked, about 2-3 minutes.
5. Stir in Cajun seasoning and chicken broth. Bring to a simmer.
6. Combine cooked pasta, sausage mixture, and grated Parmesan cheese (if using). Serve hot.
Cooking Time: 15-20 minutes
Spinach and Ricotta Stuffed Shells Protein Pasta
A creative twist on traditional pasta dishes, this recipe combines the flavors of spinach, ricotta cheese, and protein-rich shells for a nutritious and satisfying meal.
Ingredients:
– 12-15 jumbo pasta shells
– 1 package frozen chopped spinach, thawed and drained
– 8 oz ricotta cheese
– 2 tbsp olive oil
– 1/4 cup grated Parmesan cheese
– 1 egg
– Salt and pepper to taste
– 1/4 cup lean ground turkey or chicken breast, cooked and crumbled (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook pasta shells according to package directions. Drain and set aside.
3. In a mixing bowl, combine spinach, ricotta cheese, olive oil, Parmesan cheese, egg, salt, and pepper. Mix well.
4. Stuff each pasta shell with the spinach-ricotta mixture.
5. If using, sprinkle crumbled ground turkey or chicken breast on top of stuffed shells.
6. Place shells in a baking dish, cover with foil, and bake for 20 minutes.
7. Remove foil and bake an additional 10-15 minutes, or until cheese is golden brown.
Cooking Time: 30-35 minutes
Teriyaki Salmon Protein Pasta with Edamame
A flavorful and nutritious twist on traditional pasta dishes, this recipe combines the richness of teriyaki salmon with the protein boost of edamame and the comfort of whole-grain pasta.
Ingredients:
– 8 oz. whole-grain pasta
– 1 lb. salmon fillet, cut into bite-sized pieces
– 2 tbsp. teriyaki sauce
– 1 cup cooked edamame
– 1/4 cup chopped green onions
– Salt and pepper to taste
– 1 tsp. sesame oil (optional)
Instructions:
1. Cook pasta according to package instructions until al dente.
2. In a separate pan, heat teriyaki sauce over medium-high heat. Add salmon pieces and cook for 3-4 minutes per side or until cooked through.
3. In a large skillet, combine cooked edamame, green onions, and sesame oil (if using). Stir-fry for 1 minute to combine flavors.
4. Toss cooked pasta with teriyaki salmon and edamame mixture.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Black Bean and Corn Protein Pasta Salad
This plant-based pasta salad is a flavorful and nutritious twist on traditional pasta dishes, packed with protein-rich black beans and corn.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 cup cooked black beans
– 1 cup frozen corn kernels, thawed
– 2 tbsp olive oil
– 1/4 cup chopped fresh cilantro
– 2 tbsp lime juice
– Salt and pepper to taste
– 1/4 cup crumbled vegan feta cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions. Drain and set aside.
2. In a large bowl, combine black beans, corn kernels, olive oil, cilantro, and lime juice. Stir until well combined.
3. Add cooked spaghetti to the bowl and toss with the bean and corn mixture.
4. Season with salt and pepper to taste.
5. If using vegan feta cheese, crumble it on top of the salad.
6. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 20 minutes
Chickpea and Spinach Protein Pasta in Garlic Sauce
A nutrient-packed and flavorful pasta dish that combines the creaminess of garlic sauce with the protein-richness of chickpeas and spinach.
Ingredients:
– 8 oz. whole wheat spaghetti
– 1 can (15 oz.) chickpeas, drained and rinsed
– 2 cups fresh spinach leaves
– 3 cloves garlic, minced
– 2 tbsp. olive oil
– 1/4 cup low-fat Greek yogurt
– 1 tsp. dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high. Add garlic and sauté for 1-2 minutes until fragrant.
3. Add chickpeas, spinach, salt, and pepper to the skillet. Stir to combine. Cook for 2-3 minutes until the spinach wilts.
4. In a small bowl, whisk together Greek yogurt and basil. Add the yogurt mixture to the skillet and stir to combine.
5. Combine cooked spaghetti with the garlic-chickpea-spinach mixture. Toss to coat evenly.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Egg White and Veggie Protein Pasta Stir-Fry
This quick and nutritious stir-fry is perfect for a post-workout meal or a healthy lunch option. By using egg whites instead of traditional pasta, we reduce the calorie count while keeping the dish protein-rich.
Ingredients:
– 8 oz whole wheat spaghetti
– 2 large egg whites
– 1 cup mixed veggies (bell peppers, broccoli, carrots, mushrooms)
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions.
2. In a separate bowl, whisk together egg whites until frothy.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add mixed veggies and cook for 3-4 minutes or until tender.
5. Pour in egg whites and stir constantly until cooked through, about 2-3 minutes.
6. Combine cooked spaghetti with the veggie-egg mixture and sprinkle parsley on top.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Leave a Reply