If you’ve been searching for a protein-packed meal that still satisfies your pasta cravings, this protein pasta recipe is the answer. As someone who’s tested countless pasta dishes in my kitchen, I can confidently say this one checks all the boxes — creamy, flavorful, and nutrient-dense, all without taking hours to make.
What makes it especially appealing to American home cooks is its balance of comfort and health. With 37 grams of protein per serving, thanks to high-protein pasta and a silky cottage cheese sauce, it fuels your day while keeping you full. Plus, it’s ready in under 30 minutes — perfect for busy weeknights when takeout feels tempting but you still want a wholesome, homemade dinner.
In this article, you’ll learn:
- What protein pasta is and why it’s a healthier option
- The exact ingredients you’ll need and how to source them in the US
- Step-by-step instructions for making a creamy, high-protein pasta sauce
- Tips and variations to customize the recipe for your taste and dietary needs
Table of Contents
What Is Protein Pasta?
Protein pasta is crafted from high-protein ingredients like lentils, chickpeas, black beans, or quinoa, rather than conventional wheat flour. The result is a noodle that looks and tastes like pasta but delivers significantly more protein and fiber per serving. A variety of US brands now produce protein pasta, making it readily available in most supermarkets and online stores.
While regular pasta averages around 7–8 grams of protein per serving, protein pasta can provide anywhere from 15 to 25 grams — and when paired with a creamy cottage cheese sauce like in this recipe, you can reach an impressive 37 grams of protein per plate. Not only does it help with muscle repair and satiety, but it also keeps you energized for hours. It’s a great choice for anyone looking to balance their love for pasta with their health and fitness goals.
Protein Pasta Ingredients
PrintProtein Pasta Recipe: A Creamy, High-Protein Weeknight Favorite
Protein pasta recipe with 37g of protein! This healthy vegetarian meal is creamy, savory, and garlicky with cottage cheese as the base. Ready in just 25 minutes — even kids love it!
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Dinner, Lunch, Appetizer, Main Course, Side Dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 12 ounces protein pasta
- 16 ounces low-fat cottage cheese
- 1/2 cup skim milk
- 1/3 cup parmesan cheese
- 1/2 tablespoon minced garlic (or 2 garlic cloves, minced)
- 1 teaspoon salt
- 1 teaspoon freshly cracked black pepper
- 2 cups chopped spinach
- 1/4 cup pasta water
Instructions
- 1. Cook the pasta according to the directions on the box.
- 2. In a blender, combine the cottage cheese, milk, parmesan cheese, and garlic; blend until smooth.
- 3. Pour the blended sauce into a non-stick skillet and warm over low heat.
- 4. Once warm, add the spinach and stir until wilted while the pasta finishes cooking.
- 5. Reserve 1/4 cup of pasta water, then drain the pasta.
- 6. Add the pasta water to the sauce, then add the cooked pasta to the skillet.
- 7. Turn off the heat and stir the pasta continuously in the sauce for 1–2 minutes, allowing it to coat and thicken.
- 8. Top with more cracked black pepper and parmesan cheese, serve, and enjoy!
Notes
- Refrigerate – Allow the pasta to cool completely, transfer it to an airtight container, and refrigerate for up to 3–4 days.
- Reheat – Add 1–2 tablespoons of milk, water, or broth, then reheat slowly in the microwave, stirring frequently.
Nutrition
- Serving Size: 2 cups
- Calories: 432
- Sugar: 6 g
- Sodium: 1231 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Carbohydrates: 60 g
- Fiber: 8 g
- Protein: 37 g
- Cholesterol: 11 mg
- 12 oz protein pasta – Choose a variety made from chickpeas, lentils, or black beans for the best protein boost. Popular US brands include Banza, Barilla Protein+, and Explore Cuisine.
- 16 oz low-fat cottage cheese – This forms the creamy, protein-rich base of the sauce. Full-fat works too for a richer flavor.
- ½ cup skim milk – Helps thin the sauce for a smooth consistency. You can use almond or oat milk for a dairy-free option.
- ⅓ cup parmesan cheese – Freshly grated for the best taste, but pre-grated works if you’re short on time.
- ½ tbsp minced garlic (or 2 fresh garlic cloves, minced) – Fresh garlic gives a stronger, more vibrant flavor.
- 1 tsp salt – Adjust to taste depending on your pasta’s seasoning.
- 1 tsp freshly cracked black pepper – Adds depth and a subtle kick.
- 2 cups chopped spinach – Baby spinach is tender and easy to incorporate, but baby kale works as well.
- ¼ cup reserved pasta water – Helps bind and thicken the sauce.
Ingredient Sourcing Tips:
- For a nuttier, slightly sweet flavor, try red lentil pasta — it pairs beautifully with creamy sauces.
- Buy cottage cheese without added stabilizers for a fresher taste and smoother blending.
- Use organic spinach for the best flavor and nutrient content.
Protein Pasta Instructions step by step
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add the protein pasta and cook according to the package directions until al dente. Before draining, reserve ¼ cup of pasta water for later use.
Step 2: Blend the Sauce
In a blender, combine the cottage cheese, milk, parmesan cheese, and garlic. Blend on high until the mixture is completely smooth and creamy, about 30–45 seconds.
Step 3: Warm the Sauce
Pour the blended sauce into a non-stick skillet. Heat over low heat for 3–4 minutes, stirring occasionally to prevent sticking. The sauce should be warm but not bubbling.
Step 4: Add the Spinach
Stir the chopped spinach into the warm sauce. Cook for about 2 minutes, or until the spinach is wilted and evenly incorporated.
Step 5: Combine Pasta and Sauce
Add the cooked pasta and reserved pasta water to the skillet. Turn off the heat and toss continuously for 1–2 minutes, allowing the sauce to coat each piece of pasta. The sauce will thicken slightly as it cools.
Step 6: Serve and Enjoy
Plate the pasta, top with freshly cracked black pepper and extra parmesan cheese, and serve immediately.
Cooking Tips & Variations
Flavor Ideas
- Add Veggies – Mix in steamed broccoli, sautéed mushrooms, roasted cherry tomatoes, or asparagus for extra nutrients and flavor.
- Spice It Up – Sprinkle in ½–1 tsp of crushed red pepper while heating the sauce, or top with chili onion crunch for a bold kick.
- Herb Boost – Fresh basil, parsley, or chives add brightness and freshness to the creamy sauce.
Make-Ahead Options
- Meal Prep Friendly – Cook and store the pasta and sauce separately in airtight containers for up to 3–4 days. Reheat gently on the stove or in the microwave with a splash of milk to loosen the sauce.
- Freezer Option – Freeze the sauce (without pasta) in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Dietary Modifications
- Gluten-Free – Use a certified gluten-free protein pasta made from chickpeas or lentils.
- Dairy-Free – Swap cottage cheese for dairy-free cream cheese or silken tofu, and use nutritional yeast instead of parmesan.
- Low-Sodium – Reduce or omit added salt and opt for low-sodium cheese varieties.
Nutrition Facts
Per serving (based on 4 servings; values are approximate and calculated using USDA FoodData Central)
- Calories: 432 kcal
- Carbohydrates: 60 g
- Protein: 37 g
- Total Fat: 6 g
- Saturated Fat: 2 g
- Fiber: 8 g
- Sugar: 6 g
- Sodium: 1,231 mg
This nutrient profile shows why protein pasta is a great choice for a balanced meal — it offers high protein to support muscle health, moderate carbs for energy, and low fat for a lighter, satisfying dish. The high fiber content also aids digestion and promotes satiety.
Conclusion
This creamy protein pasta recipe proves you don’t have to choose between comfort and nutrition. With 37 grams of protein per serving, it’s satisfying enough for a post-workout dinner yet indulgent enough for a cozy family meal. The cottage cheese sauce delivers a velvety texture without heavy cream, while the spinach adds a pop of color and extra vitamins.
For a complete meal, pair it with a crisp side salad or roasted vegetables, or serve it alongside something like our flavorful Greek Chicken Pasta Salad for a fresh and vibrant twist.
Whether you’re meal-prepping for the week, cooking a quick dinner, or looking to add more protein to your diet, this dish will quickly become one of your go-to recipes. Give it a try — your taste buds and your body will thank you.
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FAQs
1. Is pasta with protein good for you?
Yes. Protein pasta contains more protein and fiber than traditional pasta, which helps keep you fuller for longer and supports muscle health. It can be a smart choice for active individuals, those looking to manage weight, or anyone wanting more balanced nutrition in their meals.
2. What’s a good protein for pasta?
High-protein pastas made from chickpeas, lentils, or black beans are excellent. You can also boost protein by adding lean meats like chicken, turkey, or seafood, or plant-based options like tofu, tempeh, or legumes.
3. How do I make protein pasta?
Simply cook the protein pasta according to the package directions, then toss it with a protein-rich sauce — like this creamy cottage cheese and spinach version — for a complete meal.
4. What is protein pasta made of?
Protein pasta is typically made from legume flours such as chickpeas, lentils, or black beans. Some versions are enriched with added protein from eggs, pea protein, or quinoa.
5. What protein can I add to my pasta?
Grilled chicken, shrimp, ground turkey, or even canned tuna work well. For vegetarian options, try chickpeas, lentils, or edamame.
6. Which pasta is high in protein?
Brands like Banza (chickpea pasta), Barilla Protein+, and Explore Cuisine (lentil or black bean pasta) are widely available in the US and offer 15–25 grams of protein per serving.
