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This high protein pasta recipe packs in over 35 grams of protein per serving! Cozy, comforting, and made in just ONE dish, I love how quickly it comes together.
Looking for more high protein main dishes? Try protein pizza, protein mac and cheese, and Philly cheesesteak casserole.
Ever since I started tracking my protein, I’ve realized just how hard it is to actually fit enough protein into my diet, especially with my typical staple dinners. Know one dish I’ve managed to turn into a protein powerhouse? Pasta.
Table of Contents
What is protein pasta?
As the name implies, high protein pasta is specifically made to be higher in protein. While traditional pasta is made from wheat flour, some brands omit the wheat and or enhance their pasta with protein-rich ingredients like soy, chickpeas, or lentils.
Essentially a cheesy pasta bake, we used pasta with added protein and made a few select swaps to add even more protein and richness to an already hearty dish. Here are some reasons why I LOVE this recipe:
- Ready in 30 minutes. Just boil the pasta, cook the meat, layer everything, and let it bake.
- Easy to customize. Like low calorie pasta, this recipe is delicious as is but can easily be customized with whatever mix-ins or sauces you prefer.
- Made with real ingredients. No protein powders or funky substitutes are needed. Just real pasta and real, protein-packed ingredients.
- No sacrificing flavor. From the tangy cheese sauce to the hearty pasta and meat sauce, this recipe has all the same tastes and textures as standard pasta, just with double the protein and half the carbs.
Ingredients needed
- Protein pasta– Any high protein pasta can be used, including penne, rigatoni, and elbows. I find chickpea pasta keeps the best consistency.
- Olive oil– To saute the meat sauce.
- Onion and garlic– Key ingredients in any good pasta sauce!
- Lean ground beef– Adds the most amount of protein and the least amount of fat.
- Marinara or pasta sauce– Skip the expensive and sugar-laden grocery store brands and make your own pomodoro sauce or sugo.
- Italian seasoning– What is pasta or pizza without Italian seasonings?
- Eggs– To add richness and protein to the cheese sauce. Use room-temperature eggs.
- Fresh parsley– Adds some green to the filling.
- Greek yogurt– Adds creaminess and thickness to the cheesy layer, while providing 14 grams of protein.
- Cottage cheese– Non-fat and smooth cottage cheese (unless you prefer a chunkier sauce!). This adds an extra 25 grams of protein.
- Parmesan cheese– Freshly grated, not the shelf-stable kind!
- Mozzarella cheese– To cover the top of the pasta.
How to make high protein pasta
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Prep work. Preheat the oven to 350F/180C and grease a 9×13-inch baking dish.
Step 2- Cook pasta. Cook the pasta according to the package instructions, then drain and set aside.
Step 3- Make the meat sauce. In a medium skillet over medium heat, add olive oil. Once hot, add the onion and garlic and cook for 2 minutes. Add the lean ground beef, break it apart, and cook until no longer pink. Add the marinara sauce and Italian seasonings and cook until warm, then remove from the heat.
Step 4- Make the cheese layer. In a bowl, whisk together the eggs, fresh parsley, Greek yogurt, parmesan cheese, and cottage cheese.
Step 5- Assemble. To the baking dish, add a thin layer of meat sauce, then half of the cooked pasta, half of the cottage cheese mixture, and a sprinkling of mozzarella. Add the remaining pasta, followed by the remaining cottage cheese mix. Pour the remaining meat sauce on top and top with the remaining mozzarella.
Step 6- Bake. Bake for 35-45 minutes, until the cheese has melted and slightly golden brown. Remove from the oven, sprinkle with fresh parsley, slice, and serve.
Protein pasta brands
There are several popular brands of protein pasta, and their protein content ranges between 10 grams per serving to 23 grams per serving. Here are my favorite options-
- Barilla Protein plus pasta– Comes in a variety of shapes, including penne, elbow, farfalle, and rotini. Each serving provides 10 grams of protein.
- Banza protein pasta– Made from chickpea flour, this brand packs in 23 grams of protein per serving.
- Modern table pasta– Made from lentils, each serving provides 20 grams of protein and 5 grams of fiber.
Recipe tips and variations
- Use different pasta shapes. I like using a mixture of penne, rigatoni, and elbow pasta for a texture change. Just make sure to use pasta that’s roughly the same size so it cooks evenly.
- Cook the pasta for longer. Pasta high in protein takes slightly longer to cook than regular pasta, so keep that in mind and follow the package directions.
- Oil the pasta. I find drizzling a little oil over the drained pasta helps to prevent it from sticking together while I cook the meat sauce.
- Add more protein. In addition to the ground beef, toss in air fryer meatballs, shredded rotisserie chicken, or ground Italian sausage.
- Or add veggies. Like spinach, bell peppers, onion, Swiss chard, tomatoes, or garlic.
Storage instructions
To store: Leftovers can be stored in the refrigerator, covered, for up to 5 days.
To freeze: Place the cooled protein pasta in an airtight container (or individual containers) and store it in the freezer for up to 6 months.
Reheating: Microwave the pasta for 30-40 seconds or reheat in a preheated oven until warm.
More pasta recipes to try
Protein Pasta
Video
Ingredients
- 14.5 ounce protein pasta uncooked
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 1 large onion chopped
- 1 pound lean ground beef
- 24 ounces marinara sauce
- 1 tablespoon Italian seasoning
- 2 large eggs
- 1/4 cup parsley finely chopped
- 1/2 cup Greek yogurt plain and non fat
- 1 cup parmesan cheese freshly grated
- 1 pound cottage cheese
- 1 cup mozzarella cheese
Instructions
- Preheat the oven to 180C/350F. Grease a 13 x 9-inch baking dish and set aside.
- Cook the pasta as per package instructions. Once cooked, drain it and set aside.
- In a medium pan, add the olive oil and place it over medium heat. Once hot, add the onion and garlic and cook for 2 minutes, until fragrant. Add the lean ground beef and break apart and cook until no longer pink. Add the marinara sauce and Italian seasonings and and cook until the sauce is warm. Remove from the heat.
- In a bowl, whisk together the eggs, fresh parsley, Greek yogurt, parmesan cheese and cottage cheese.
- Add a thin layer of the meat sauce onto the base of the baking dish then add half the cooked pasta, then half the cottage cheese mixture, then a sprinkling of mozzarella cheese. Add the remaining half of the cooked pasta, followed by the remaining cottage cheese mix. Pour the remaining meat sauce all over the top, then the remaining mozzarella cheese.
- Bake everything for 35-45 minutes, until the cheese has melted and golden brown in spots. Remove from the oven and sprinkle with fresh parsley and slice and serve.
Notes
Nutrition
Originally published January 2022, updated March 2024
This recipe is downright awesome, I’ve made it three times already and enjoy it thoroughly every time, as does my husband who’s not as big on “healthy” options as me. I cannot believe the portion size you get for those calories!! I used low-carb pasta in mine for lower calories, and it’s still just as delicious.
I love this recipe, have made it several times. A+
I am a sports Dietitian and I made this recipe for one of the soccer team’s I consult for. It tasted delicious and was a great meal to fuel their energy stores for their two games the next day. We have a vegetarian so even with swapping out the meat for sautéed veggies it tasted great and still had a good amount of protein. Will be using again! Thank you!
THIS WAS AMAZING!!! So satisfying to eat a protein pasta dish that is actually really good for you! It was super filling, too. We used lasagna sheets rather than pasta and made it an actual lasagna (using the cottage cheese rather than ricotta- so much healthier). I loved this and so did my husband. Thank you!