Pasta has been a beloved meal choice for generations thanks to its versatility and the ability to perfectly combine with countless flavors. However, it doesn’t have a reputation for being a healthy dish, as it doesn’t offer much protein or fiber while being packed with refined carbs. However, if you want to make healthy changes to your diet, that doesn’t mean you have to remove pasta from your meal plan. On the contrary, you can enjoy it more often than you might think if you make one adjustment – switch to protein pasta.
Table of Contents
What is protein pasta?
Protein pasta is a nutritious alternative made from ingredients like lentils, chickpeas, edamame, and quinoa. It has a higher protein content compared to traditional pasta. That makes it the perfect substitute for those who want to increase their protein intake while enjoying pasta dishes.
Protein pasta usually contains two to three times more protein than its counterpart. Furthermore, it has significantly fewer carbs than wheat-based options. That combo makes it an ideal meal for muscle growth and repair while supporting weight loss with its better macronutrient ratio.
Regarding weight loss, protein pasta is also loaded with fiber, promoting digestive health and making you feel full for longer periods. These properties make it an excellent meal for your weight loss meal plan.
Finally, high-protein pasta also has micronutrients that it brings to the table. Depending on the type, you can expect a healthy dose of iron, magnesium, and zinc, which support your overall health.
Types of protein pasta
Plenty of high-protein pasta types are out there, each with its own nutritional benefits and unique flavors. Hence, you won’t be forced to stick to a single type – you can experiment with different tastes and find the ones that you enjoy the most:
Lentil pasta
Lentil pasta is a ground lentil, gluten-free pasta, making it an excellent option for those with gluten sensitivity. A 2 oz serving of lentil pasta will contain around 20 grams of protein, 8 grams of fiber, and 200 calories. It can be your ideal protein pasta with a slightly earthy taste and suitable for those with dietary restrictions.
Chickpea pasta
Chickpea pasta is made from chickpea flour, giving it that nutty flavor. It’s a fantastic source of plant-based protein, as it has 23 grams of protein per serving, followed by 6 grams of fiber. On top of that, it contains only around 210 calories.
Quinoa pasta
Quinoa pasta is crafted from quinoa flour, and it stands out for its amino acid profile, as it contains all essential amino acids. These acids are crucial for many functions in your body, as they’re a steady energy source and antioxidants and support your brain functions. On top of all, they link together to create proteins, thus supporting your muscle-building goals. A standard 2 oz serving contains 200 calories with 15 grams of protein and an additional 3 grams of fiber.
Edamame pasta
This protein pasta comes from edamame beans, known for its delicious, slightly sweet taste. It’s absolutely packed with protein, with 24 grams per serving and 11 grams of fiber, at a “price” of only 200 calories.
Mixed beans pasta
If you prefer pasta with a mixed flavor profile, the mixed beans pasta is exactly what you’re looking for. It’s made from legumes like lentils, chickpeas, and black beans. Macro-wise, it offers 14 grams of protein and 8 grams of fiber at around 200 calories.
Protein pasta recipes
Now that you have become familiar with what protein pasta brings to the table and its many types let’s get to the fun part of combining these tastes into delicious and nutritious recipes.
Lentil bolognese
The lentil bolognese pasta is a mouthwatering combo of your favorite lentil or chickpea pasta. To make it, you’ll need:
- 2 cups lentil pasta;
- 1 cup cooked lentils;
- 1 can (14 oz) crushed tomatoes;
- 2 cloves garlic, minced;
- 1 teaspoon dried oregano;
- 1 teaspoon dried basil;
- salt and pepper to taste;
- olive oil for sautéing;
- fresh basil for garnish.
First, cook the pasta as instructed on the package. While it’s cooking, sauté minced garlic in olive oil until fragrant. Then, add cooked lentils, crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 15-20 minutes. Toss the lentil bolognese sauce with cooked lentil pasta to finish the cooking. Garnish with fresh basil and serve.
Chickpea Alfredo
Did you know that the earthy flavor of chickpea pasta perfectly combines with the flavors of a plant-based Alfredo sauce? Here’s how to make this delicious protein-boost of a meal:
- 2 cups chickpea pasta;
- 1 can (15 oz) chickpeas, drained;
- 2 cloves garlic, minced;
- 1 cup vegetable broth;
- 1 cup unsweetened almond milk;
- 2 tablespoons nutritional yeast;
- salt and pepper;
- fresh parsley for garnish.
Start by cooking the chickpea pasta according to the instructions on the package. In the meantime, grab a blender to combine chickpeas, garlic, vegetable broth, almond milk, nutritional yeast, salt, and pepper. Heat the sauce in a pan before tossing it with the cooked chickpea pasta. As a final touch, garnish it with fresh parsley and enjoy.
Quinoa Primavera
This nutrient-packed dish is a wonderful combination of mild and nutty flavors. Simple, healthy, and delicious!
- 2 cups quinoa pasta;
- 1 cup bell peppers, sliced;
- 1 cup cherry tomatoes, halved;
- 2 cups fresh spinach;
- 2 tablespoons olive oil;
- salt and pepper;
- grated Parmesan for serving.
Once again, cook the quinoa pasta according to your packaging instructions. Grab a pan where you’ll sauté cherry tomatoes and bell peppers in olive oil until they get tender. Add fresh spinach and cook until wilted. Combine the veggies together with the pasta, add your salt and pepper seasoning, and sprinkle with Parmesan cheese.
Edamame pesto
The freshness of homemade pesto brings the best out of edamame pasta, which comes together in a mouthwatering bowl of flavor and nutrients.
- 2 cups edamame pasta;
- 1 cup shelled edamame;
- 1 cup fresh basil leaves;
- 2 cloves garlic;
- 1/4 cup pine nuts;
- 1/2 cup grated Parmesan;
- 1/2 cup olive oil;
- salt and pepper;
- lemon zest for garnish.
You know the drill – start the preparation by cooking the pasta. While it’s cooking, grab your blender and toss in shelled edamame, basil, garlic, pine nuts, Parmesan, and olive oil. Blend them until you get a smooth texture. Combine it with the cooked pasta, add your seasoning, and garnish with lemon zest.
Mixed bean Mediterranean pasta
If you’re a fan of Mediterranean flavors, this pasta is exactly what you crave. These are the ingredients needed to make it:
- 2 cups mixed bean pasta;
- 1/2 cup Kalamata olives, sliced;
- 1 cup cherry tomatoes, halved;
- 1/2 cup feta cheese, crumbled;
- 2 tablespoons olive oil;
- 1 tablespoon balsamic vinegar;
- fresh basil for garnish;
- salt and pepper.
Cook mixed bean pasta according to package instructions. Take a bowl where you’ll combine cooked pasta, Kalamata olives, cherry tomatoes, and feta cheese. Then, drizzle a bit of olive oil and balsamic vinegar over the pasta mixture. Toss to combine. Season it with salt and pepper, sprinkle some fresh basil, and serve.
Final thoughts
Protein pasta is an excellent alternative to classic pasta as it’s a fantastic source of nutrients without excessive carbs. It can be your go-to meal if you’re trying to lose weight while providing a significant boost in protein, which is necessary for maintaining your muscle mass.
On top of those perks, when you opt for protein pasta, you don’t have to sacrifice taste. With these recipes, you’ll easily prepare delicious meals while keeping your body strong and healthy.
