21 High Protein Pasta Recipes with 20G+ Protein

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Italian Chicken Pasta Salad

Italian Chicken Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT40M · Yield: [‘8’, ‘8 bowls’]

This Italian chicken pasta salad is bursting with fresh herbs and a zesty touch of lemon. It’s light, satisfying, and packed with protein!

Ingredients

• 1 lb dry rotini pasta
• 1 tsp extra virgin olive oil
• 1 cup shredded Rotisserie chicken
• 2 cups cherry tomatoes (halved)
• 8 oz whole milk mozzarella (diced)
• 1 red bell pepper (diced)
• ½ English cucumber (diced)
• 1 red onion (sliced)
• 1/2 cup olives (deseeded and halved)
• ½ cup fresh parsley (chopped)
• 1 tsp sea salt
• Black pepper (to taste)
• 1/2 cup fresh basil leaves
• 1/4 cup olive oil
• 1 tbsp white wine vinegar
• 1/2 tsp garlic powder
• 1/4 tsp dried oregano
• 1/4 tsp dried basil
• 1/4 tsp paprika powder
• Salt and black pepper (to taste)
• 1 tsp lemon juice

Instructions

1. Bring a large pot of salted water to a boil and cook rotini pasta according to packaging instructions until it’s al dente.
2. Drain the pasta, add 1 tsp of olive oil and toss to prevent the pasta from sticking together. Let the pasta cool down to room temperature.
3. Add the pasta to a large bowl with the rest of the pasta salad ingredients. Toss to combine.
4. In a bowl, combine all of the Italian dressing ingredients. Mix them well.
5. Pour the dressing over the pasta salad and toss to combine. Garnish with a few extra basil leaves when serving.

2. Chicken Meatballs with Orzo

Chicken Meatballs with Orzo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT20M · Total: PT40M · Yield: [‘6’, ‘6 bowls’]

This delicious dish features tender, seasoned meatballs, creamy orzo, and a burst of fresh herb flavors. It’s creamy, flavorful and high in protein!

Ingredients

• 1/2 cup plain breadcrumbs
• 1 tbsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 3/4 tsp salt
• 1/4 tsp black pepper
• 3 tbsp parmesan (grated)
• 1 lb ground chicken
• 1 large egg
• 1/2 tsp Worcestershire sauce
• 2 tbsp olive oil
• 3 cloves garlic (minced)
• 2½ cups chicken broth (low sodium)
• 1½ cups orzo pasta (dry)
• ⅔ cup heavy cream
• ¼ cup Parmesan cheese (grated)
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp parmesan cheese (grated)
• 6 basil leaves (chopped)

Instructions Chicken Meatballs

1. In a small bowl, combine breadcrumbs, Italian seasoning, garlic powder, onion powder, salt, black pepper and grated parmesan.
2. In a large bowl, add the ground chicken, egg, Worcestershire sauce, and breadcrumb mixture.
3. Combine using your hands without overmixing.
4. Roll the mixture into approximately 1-inch balls. The mixture should yield around 20-24 meatballs.
5. Now, heat up a large, non-stick skillet over medium-high heat. Add in the olive oil.
6. Once hot, add in the meatballs and sear on all the sides until the meatballs turn golden brown. It should take around 5-7 minutes.
7. Once golden brown, remove the meatballs from the skillet onto a plate and cover with a bowl or foil to keep them warm. Leave the fat inside the skillet

Orzo

1. Add garlic into the skillet and cook for 30s.
2. Now, pour in the chicken broth and scrape the bottom of the pan with a spatula.
3. Bring the broth to a simmer and then add in the orzo, heavy cream, parmesan, salt, and black pepper. Stir well.
4. Bring the meatballs back into the skillet and place them on top of the orzo. Lower the heat and cover with a lid or foil.
5. Let it simmer for 10 minutes or until the orzo becomes al dente and the dish thickens. Check at 8 minutes, as the cooking times vary by brand. If the dish is a little too thick, just add a dash of chicken broth.
6. Garnish with chopped basil leaves and fresh parmesan before serving.

3. Cottage Cheese Pasta

Cottage Cheese Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

Looking for a healthy but creamy pasta recipe? This cottage cheese pasta is high protein, satisfying, and incredibly simple to make.

Ingredients

• 3 cups uncooked rigatoni pasta
• 1 tbsp olive oil
• 1 medium yellow onion (chopped)
• 4 garlic cloves (minced)
• 1 lb chicken mince
• 2 tsp Italian seasoning
• A pinch red pepper flakes (optional)
• 1 24 oz jar marinara sauce
• ½ cup cottage cheese
• Salt and black pepper (to taste)
• Parmesan cheese (grated)
• Fresh basil

Instructions

1. Cook your rigatoni pasta according to instructions. Drain and set aside.
2. While the pasta is being cooked, heat up a large skillet over medium-high heat. Add olive oil, and chopped onion and saute for 4-5 minutes until translucent. Add garlic and saute for 30 seconds.
3. Add in the chicken mince, Italian seasoning, red pepper flakes, some salt, and black pepper. Gently break the mince apart with a spatula, coat with the seasonings, and cook until the chicken is fully cooked. It will take about 6-8 minutes.
4. While you’re cooking the chicken, blend marinara sauce and cottage cheese together. It should come out smooth and creamy.
5. Once the chicken has fully cooked, pour the blend into the skillet, add in cooked rigatoni, and stir all the ingredients to combine well. Let it cook for 2-3 minutes until all the ingredients warm up.
6. Garnish with parmesan cheese and basil before serving.

4. Creamy Ground Beef Orzo

Creamy Ground Beef Orzo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This creamy ground beef orzo features tender ground beef, rich tomato sauce, and creamy orzo pasta. A quick and easy one pan meal that is high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp dried basil
• 1/2 tsp crushed red pepper flakes (optional)
• 1 tbsp tomato paste
• 1 cup uncooked orzo
• 1 14 oz can tomato sauce (or crushed/diced tomatoes)
• 1 cup beef broth
• 1 cup heavy cream
• 1 tsp Worcestershire sauce
• 2 cups fresh baby spinach
• 1/2 cup parmesan (grated)
• Salt & black pepper (to taste)
• Fresh basil (chopped)

Instructions

1. Heat up a Dutch oven or a pot over medium-high heat. Add in the beef and break it apart with a spatula. Let it cook for 5 minutes.
2. Add in the chopped onion and stir the mince. Cook until the beef has browned up, and the onion is translucent. It should take around 5 minutes.
3. Add garlic, Italian seasoning, dried basil, crushed red pepper flakes, tomato paste, and orzo into the pot. Stir very well and cook for 1 minute or so.
4. Pour tomato sauce, beef broth, heavy cream, and Worcestershire sauce into the pot. Give all the ingredients a good mix, and let it cook.
5. The pot will start bubbling up; lower the heat slightly. Then, keep it uncovered to continue cooking for 10-15 minutes. Stir it frequently while it’s being cooked to prevent the orzo from sticking to the bottom of the pot.
6. Once orzo has cooked completely, remove the pot from the heat. Stir in fresh baby spinach and grated parmesan. Cover the pot for 5 minutes to let it thicken up.
7. Season with salt and black pepper and serve with a sprinkle of grated parmesan cheese and chopped basil.

5. Ground Chicken Cheeseburger Pasta

Ground Chicken Cheeseburger Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘8’, ‘8 Servings’]

One-pan cheesy ground chicken pasta with burger sauce.

Ingredients

• 1 Tbsp 16g Olive Oil
• 1 lb Ground Chicken (97/3)
• 8 oz Banza Pasta Shells
• 2 1/2 C Chicken Broth
• 2 Tbsp Pickle Juice
• 2 Tbsp Worcestershire Sauce
• 2 tsp Onion Powder
• 1/2 tsp Black Pepper
• 1/4 C Sugar Free Ketchup
• 2 Tbsp Stone Ground Mustard
• 1 Tbsp Yellow Mustard
• 2 Tbsp Light Mayo
• 2 Tbsp Relish
• 6 oz Shredded Cheddar Fresh Parsley (for garnish)

Instructions

1. Heat the olive oil in a large skillet over medium-high heat before browning both sides of the chicken and fully cooking.
2. Add the onion powder and black pepper to the cooked ground chicken, followed by the pickle juice, Worcestershire, broth, and pasta. Stir to fully combine and submerge the pasta.
3. Cover and cook for 6-8 minutes until the pasta is almost fully cooked before removing from the heat and uncovering.
4. Mix all the sauce ingredients except the cheese together while the pasta cooks. Fold the sauce into the pasta before doing the same with the cheese. You can either add all 6 oz of cheese or fold in 4 and save 2 oz for adding on top and broiling for 5 minutes.
5. Garnish with freshly chopped parsley and enjoy!

6. Buffalo Chicken Pasta Bake

Healthy Buffalo Chicken Pasta Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘6’, ‘6 People’]

This buffalo chicken pasta bake recipe is made with simple ingredients including tender pasta, buffalo sauce, cooked rotisserie chicken, and gooey melted cheese. My favorite thing about buffalo chicken mac, is that it’s on the dinner table in less than 30 minutes.

Ingredients

• 4 cups penne pasta (cooked)
• 2 cups shredded chicken cooked
• 1/2 cup cottage cheese (blended (optional to blend but recommended!))
• 1/2 cup plain greek yogurt
• 1 packet ranch seasoning mix
• 1/3 cup Frank’s hot sauce
• 1/2 cup mozzarella cheese
• 1/2 cup sharp cheddar cheese
• 1/4 cup green onions

Instructions

1. Preheat the oven to 400 degrees.
2. Spray a 9 x 13 casserole dish with cooking spray and set aside.
3. Cook your pasta as directed. While pasta cooks, blend your cottage cheese in a blender until smooth texture is reached. (This step is optional but recommended! You can leave cottage cheese as is.)
4. In a large bowl, combine the cottage cheese, greek yogurt, ranch seasoning, hot sauce, and half of both cheeses. Mix well.
5. Add the cooked pasta and shredded chicken to the sauce mixture. Stir until chicken and pasta are coated.
6. Pour the pasta mixture into the casserole dish. Sprinkle the remaining cheese evenly across the top of the pasta.
7. Bake for about 15 minutes, or until the cheese is melted.
8. After cooking, top with green onions.
9. Enjoy!

7. Creamy Cajun Chicken Pasta

Creamy Cajun Chicken Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 bowls’]

Enjoy a spicy, and creamy Cajun chicken pasta packed with bold flavors and over 30g of protein per serving. A high-protein, high-calorie meal perfect for any night!

Ingredients

• 2 cups penne pasta (dry)
• 2 chicken breasts (boneless and skinless)
• 2 tbsp olive oil
• 1 tbsp butter (unsalted)
• 2 tbsp Cajun seasoning (divided)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3 garlic cloves (minced)
• 2/3 cup diced tomatoes
• 1 1/2 cup heavy cream
• 1/2 cup parmesan cheese (grated)
• Parmesan (grated)
• Parsley (chopped)

Instructions

1. Bring water to boil in a large pot, add 1 tbsp of salt, and cook penne pasta according to instructions on the packaging until it’s al dente.
2. Drain the pasta and set 1/2 cup of pasta water aside.
3. Using a meat tenderizer, beat the chicken breasts until they are around 1/2 inch in thickness. Cover the chicken breasts with 1 tbsp Cajun seasoning on both sides, then salt and black pepper.
4. Heat up a large, non-stick skillet over medium-high heat. Add in olive oil and sear chicken on both sides. About 4 minutes on each side. Then, lower the heat and sauté until the chicken cooks through. It should be another 4 minutes per side.
5. Once cooked, remove from the pan onto the cutting board. Slice into thin strips and cover with a plate to keep them warm.
6. In the same skillet with any of the leftover fat in it, add 1 tbsp of butter. Then, press in garlic cloves and cook for 30s.
7. Add the diced tomatoes and let it cook for another 2 minutes or so. Finally, pour in the heavy cream and add the remaining 1 tbsp of Cajun seasoning and parmesan cheese. Give it a stir and bring to a simmer.
8. Add in the cooked penne pasta, then the cooked chicken, and pour in the 1/2 cup of pasta water. Toss until combined and let the ingredients warm up. Add more salt and black pepper if needed.
9. Garnish with grated parmesan and parsley before serving.

8. Meatballs Pasta Casserole

Meatballs Pasta Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT45M · Total: PT65M · Yield: [‘8’, ‘8 small bowls’]

This hearty meatball pasta casserole makes for a deliciously satisfying meal. Cheesy, comforting and flavorful, on top of it – high protein.

Ingredients

• 1 lb ground beef
• 1/4 cup breadcrumbs
• 1/4 cup grated parmesan
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp Italian seasoning
• salt and black pepper (to taste)
• 1 large egg
• 2 cups uncooked penne pasta
• 1 24 oz jar marinara sauce
• 2 cups beef broth
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp red pepper flakes (optional)
• salt and pepper (to taste)
• 2 cups mozzarella cheese (shredded)
• fresh basil (chopped)

Instructions

1. Preheat the oven to 425F. Spray a 9×13 baking dish with oil.
2. In a large bowl, combine ground beef, breadcrumbs, parmesan, garlic powder, onion powder, Italian seasoning, salt, black pepper, and egg. Combine as well as you can with your hands.
3. Let the mixture sit for 5 minutes. Then, roll the mixture into 16 meatballs. About 2 tbsp in volume each.
4. In a baking dish, add uncooked pasta, marinara sauce, beef broth, Italian seasoning, garlic powder, onion powder, red pepper flakes, salt, and black pepper. Stir and combine everything well.
5. Place meatballs into the baking dish, pressing them in so they’re submerged inside the mixture.
6. Cover with aluminum foil and bake in the oven for 35-45 minutes, depending on the pasta.
7. Remove from the oven and take off the aluminum foil. Stir the casserole a little bit with a spatula without breaking apart the meatballs. Check that the pasta has cooked and is al dente. If not, return to the oven with the foil on and bake a little longer until it softens.
8. Sprinkle with shredded mozzarella, covering the whole casserole.
9. Return the baking dish back to the oven uncovered and cook for 5-10 minutes until the cheese melts and bubbles.
10. Garnish with chopped basil and serve hot.

9. Lemon Chicken Pasta

Creamy Lemon Chicken Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘6’]

This restaurant-worthy Creamy Lemon Chicken Pasta is easy enough for weeknights, yet impressive enough for company. It’s a family favorite recipe and guaranteed crowd pleaser.

Ingredients

• 1 lb. boneless, skinless chicken breasts, thinly sliced into cutlets
• 2 Tbsp. extra-virgin olive oil
• 2 tsp. lemon zest
• 2 tsp. dried oregano
• 1 1/2 tsp. smoked paprika
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 3/4 tsp. kosher salt
• 3/4 tsp. black pepper
• 1 lb. pasta of choice ((I prefer something long and twirly, such as bucatini, spaghetti, pappardelle, or fettuccine))
• 1 Tbsp. butter
• 1 1/2 cups finely chopped yellow onion
• 6 garlic cloves, minced
• 1 cup heavy cream
• 3/4 cup chicken broth
• 3/4 tsp. kosher salt
• 1/2 tsp. black pepper
• 1/3 cup finely chopped fresh parsley ((plus more for garnish))
• 1/3 cup grated Parmigiano Reggiano cheese ((plus more for garnish)
• 1 Tbsp. lemon zest plus 3 Tbsp. fresh lemon juice
• Fresh baby spinach or arugula, sun-dried tomatoes, roasted broccoli, sautéed mushrooms

Instructions

1. Bring a large pot of generously salted water to a boil.
2. Meanwhile, prepare chicken. Place chicken in a bowl and combine with olive oil, lemon zest, and spices. Toss well to thoroughly coat both sides of chicken in seasoning.Heat a large high-sided skillet or sauté pan over medium heat. Arrange chicken in pan and cook until nicely golden and internal temperature reaches 165ºF, about 7 to 10 minutes, depending on thickness. Transfer to a plate and cover to keep warm.
3. If your water is boiling at this point, begin cooking pasta until just shy of al dente (the pasta will finish cooking in the sauce). Before draining, reserve 1 cup of pasta cooking water.Prepare sauce. Add butter to the pan (no need to wipe clean) along with chopped yellow onion. Cook over medium heat until the onion softens, about 4 to 5 minutes. Add garlic and cook 1 to 2 minutes, until aromatic. Add heavy cream, broth, salt, and black pepper. Bring mixture to a simmer. Simmer, uncovered, until the mixture slightly thickens, about 5 to 6 minutes.Stir in parsley, Parmesan cheese, lemon zest and juice.
4. Add pasta to the pan with sauce, along with 1/2 cup of the reserved pasta cooking water. Increase the heat to medium-high, and toss vigorously with a pair of tongs. Continue cooking and tossing constantly, until the pasta is glossed in a thick sauce, about 2 minutes.If the sauce becomes too tight, add another splash of the reserved pasta water and toss again. When the sauce is nicely thickened and glossy, turn off heat.
5. Thinly slice chicken and place on top of the pasta. Garnish with extra chopped fresh parsley, grated Parmesan, cracked black pepper, and a squeeze of lemon juice.

10. Prawn Orzo with Sun-Dried Tomatoes

Prawn Orzo with Sun-Dried Tomatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

Creamy prawn orzo is a high-protein, one-pan meal with juicy prawns, garlic, and sun-dried tomatoes. Bold, savory, and a little spicy—perfect for any occasion!

Ingredients

• 1 1/2 lb raw king prawns (get them already peeled)
• 1 tsp paprika powder
• 1/2 tsp red pepper flakes (optional)
• 2 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt
• 2 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tbsp olive oil
• 1/2 cup sun-dried tomatoes (chopped)
• 1 cup orzo (uncooked)
• 2 cups chicken broth
• 1 cup broccoli (finely chopped)
• 2 cups fresh spinach
• 1 cup heavy cream
• Salt and black pepper (to taste)

Instructions Prawns

1. In a bowl, cover king prawns with paprika powder, red pepper flakes, garlic powder, black pepper and salt. Gently toss so the prawns are covered well.
2. Heat up a large pan over medium-high heat. Add 2 tbsp olive oil, and minced garlic and let it cook for 30s.
3. Add in the prawns and cook until pink on each side for 2-3 minutes per side. Remove from the pan and set aside.

Orzo Pasta

1. Add 1 tbsp of olive oil and chopped sun-dried tomatoes to the same pan. Cook it for around 30 seconds.
2. Then, add uncooked orzo to the same pan and roast it for around 1 minute. Stirring throughout so it gets covered in all the oils and leftover spices.
3. Pour in the chicken broth and give it a good mix, scraping all the burnt bites from the pan. Add in chopped broccoli and mix it in well.
4. Wait until the chicken broth starts bubbling, lower the heat, and cover with a lid. Cook for 7-8 minutes. Make sure you stir 2-3 times while it’s cooking to prevent the pasta from sticking to the bottom of the pan.
5. When orzo softens up, add fresh spinach, heavy cream, salt, and black pepper. Stir everything and cook until the spinach wilts. It should take around 2-3 minutes.
6. Now, place the prawns back into the pan and cook for 2-3 minutes until it warms up. Serve hot.

11. High Protein Chicken Fajita Pasta

High Protein Chicken Fajita Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT27M · Yield: [‘6’]

This high protein chicken fajita pasta tastes quite indulgent but it’s in fact lightened-up and packed full of protein. It’s just the kind of meal you need to meet your macros while still feeling like a treat!

Ingredients

• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 1/2 lb chicken breast (cut into bite-size pieces)
• 1/2 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 12 oz high-protein pasta
• 1 tablespoon olive oil
• 1 medium red onion
• 1 medium green bell pepper
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons tomato paste
• 1/2 cup low-sodium chicken stock
• 1/2 cup light cream cheese
• 1 cup light cheddar cheese (shredded)
• A handful fresh parsley (roughly chopped)

Instructions

1. Bring a large pot of water to a boil, salt it generously and cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain and set aside.
2. Meanwhile, season the chicken pieces with smoked paprika, garlic powder, onion powder, cumin, salt, and black pepper.
3. Heat 1 tablespoon olive oil and the butter in a large skillet over medium-high heat. Add the chicken to the skillet and cook for 6-8 minutes, stirring occasionally, until golden and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, heat another tablespoon of olive oil over medium heat. Add the diced red onion and green bell pepper, and sauté for 5 minutes until softened.
5. Stir in the garlic powder, cumin, paprika, oregano, salt, black pepper, and tomato paste and cook for 1-2 minutes until fragrant.
6. Add the chicken stock and stir, scraping the bottom of the skillet to release any browned bits. Reduce the heat to low and mix in the cream cheese and cheddar until it melts and blends into the sauce.
7. Toss in the cooked pasta, adding reserved pasta water as needed to create a silky sauce. Stir in the cooked chicken, let it warm through, and finish with fresh parsley.

12. Tomato Sausage Pasta

Tomato Sausage Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This Tomato Sausage Pasta is made with juicy tomatoes, savory sausage, and your favorite pasta. An easy weeknight dinner the whole family will love.

Ingredients

• 2 cups dry farfalle pasta
• 1 lb Italian sausage meat
• 2 garlic cloves (minced)
• 1 tbsp olive oil
• 1 cup cherry tomatoes (diced)
• 2 tsp paprika
• 1/2 tsp chili flakes
• A pinch of salt
• 1/4 tsp black pepper
• 2 tbsp tomato puree
• 1/2 cup fresh spinach
• Parmesan (finely grated, optional)

Instructions

1. Cook the farfalle pasta al dente according to the packaging instructions.
2. While the pasta is being made, place a large skillet over medium-high heat. Add in the Italian sausage and break it apart until it’s almost cooked through. It should take 6-7 minutes.
3. Add in the garlic and olive oil and cook until the sausage meat is no longer pink.
4. Add in the cherry tomatoes, paprika, chili flakes, salt, and black pepper. Give it a good mix. Cook for another 3-4 minutes.
5. Now, stir in the tomato puree and fresh spinach. Cook for another 2 minutes until the spinach wilts.
6. Once the pasta is cooked and drained, add it to the skillet. Combine all of the ingredients to cover the pasta with the sauce. Optionally, sprinkle with grated Parmesan before serving.

13. Sausage Pasta Skillet

Sausage Pasta Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This savory sausage pasta skillet blends juicy sausage, crisp veggies, and bold seasonings in one easy dish. A high-protein dinner ready in under 30 minutes!

Ingredients

• 2 cups dry penne pasta
• 1 tbsp + 1 tsp olive oil (divided)
• 5 Italian sausages
• 1 small red onion (sliced)
• 1 tsp Italian seasoning
• 1 tbsp crushed fennel seeds
• 1/2 tsp crushed chili pepper flakes
• 4 cloves garlic (minced)
• 1 tbsp tomato paste
• 4 large tomatoes (diced)
• 1 red bell pepper (sliced)
• 1/2 cup chicken broth
• Salt and black pepper (to taste)
• Parmesan cheese (grated)
• 1 green onion (finely sliced)
• Fresh basil (chopped)

Instructions

1. Cook penne pasta according to instructions until it’s al dente. Drain and set aside once done.
2. Heat up a large skillet over medium-high heat and in 1 tsp of olive oil. Add in the sausage and cook until they brown up. Should take around 5-8 minutes. Add a little bit of water the sausages start sticking to the skillet.
3. Remove the sausages from the skillet and place them on a chopping board, let them cool down.
4. Remove any remaining water from the skillet and add 1 tbsp of olive oil. Add in the sliced red onion and cook for about 2 minutes. Then, add in Italian seasoning, fennel seeds, and crushed chili pepper flakes. Stir to cover the onion with spices.
5. Now add in minced garlic and tomato paste, stir, and sauté for a couple of minutes.
6. Then add in tomatoes and red bell pepper and cook for another 3-4 minutes. Pour in the chicken broth, add salt and black pepper. Stir to combine and let it simmer for a couple of minutes.
7. Now that the sausage has cooled down, cut it into slices that are 1/2 inch thick. Add them back into the skillet, cover with the sauce and let it them simmer for 5-7 minutes until the sauce has thickened and the sausages have cooked through.
8. Add in the cooked penne pasta, and combine to cover it with the sauce. Let it heat up for 1-2 minutes and remove from the heat. Garnish with green onion, basil, and parmesan cheese before serving.

14. Creamy Chicken Pasta Soup

Creamy Chicken Pasta Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT36M · Yield: [‘8’, ‘8 bowls’]

Rich and creamy one-pot chicken pasta soup that’s ready in under an hour. It’s high protein and full of flavor.

Ingredients

• 1 tbsp olive oil
• 1/2 large white onion (chopped)
• 2 medium carrots (diced)
• 1 medium celery stalk (diced)
• 3 garlic cloves (minced)
• 1 lb cooked chicken breast (shredded)
• 4 cups chicken broth (low sodium)
• 1/2 cup heavy cream
• 1 cup cream cheese (softened)
• 1 1/2 cups shredded cheddar cheese
• 2 cups ditalini pasta (uncooked, or any other pasta)
• 2 cups spinach (roughly chopped)
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 cup grated parmesan cheese

Instructions

1. Place a Dutch oven over medium-high heat. Add olive oil, white onion, carrots, and celery. Sauté for 5 minutes until the onion is translucent.
2. Add in the garlic and sauté for another 30 seconds.
3. Add cooked chicken and continue cooking for another 3 minutes.
4. Then, pour in the chicken broth, heavy cream, and cream cheese. Give it a stir.
5. Cover the Dutch oven and bring to a boil, then lower the heat and simmer for 15 minutes.
6. Now, add in the cheddar cheese, pasta, and simmer until the pasta is cooked. Ditalini usually takes another 10 minutes to fully cook.
7. Finally, add spinach and simmer for a couple of minutes until it wilts.
8. Remove from heat, add sea salt and black pepper. Stir it in.
9. Garnish with parmesan cheese when serving.

15. Creamy Sun-Dried Tomato Chicken Orzo

Creamy Sun-Dried Tomato Chicken Orzo is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

This is the most flavorful, creamy and yummy pasta you’ll ever make. With 40g of protein per bowl and bursting with flavors of sun-dried tomatoes. Made in just 30 minutes.

Ingredients

• 1 lb chicken breast tenderloins
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp Italian seasoning
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil
• 5 cloves garlic (minced)
• 1 cup sun-dried tomatoes (chopped)
• 1 cup orzo (uncooked)
• 2 cups chicken stock
• ¼ tsp salt
• 4 oz fresh spinach
• 1/2 cup heavy cream
• 1 tbsp dried basil
• 1/4 tsp red pepper flakes
• 2 tbsp grated parmesan

Instructions

1. Heat up 2 tbsp of olive oil on medium-high heat in a large skillet. Add in the chicken breast tenderloins and cover with paprika, Italian seasoning, salt and black pepper.
2. Sear the chicken for 3 minutes on each side, making sure it gets covered with all the seasoning. A total of 6 minutes.
3. Remove the chicken from the pan, and add olive oil to the same skillet, then garlic, sun-dried tomatoes, and orzo. Stir and roast the orzo pasta for about 2 minutes.
4. Pour in the chicken stock, add salt, and bring it to a boil.
5. Lower the heat and cover the skillet with a lid. Let the orzo cook for 5-8 minutes until it softens, mixing throughout to prevent it from sticking to the pan.
6. Add in fresh spinach and mix it in well until it wilts. It will take around 2-3 minutes.
7. Pour in the heavy cream, add dried basil, red pepper flakes, and give it a good mix.
8. Bring the chicken back into the pan and let it simmer covered for 2-5 minutes until it’s heated up and fully cooked.
9. Remove the skillet from the heat and sprinkle with grated parmesan

16. Pizza Pasta Casserole

Pizza Pasta Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘8’, ‘8 bowls’]

This high-protein Pizza Pasta Casserole is the ultimate comfort food! Loaded with savory meats, melted cheese, and tender pasta, it’s a delicious and healthy way to satisfy your cravings.

Ingredients

• ½ lb lean ground beef
• ½ lb ground Italian sausage
• 1/2 large yellow onion (chopped)
• 1 green bell pepper
• ½ cup beef broth
• 3 cloves garlic (minced)
• 2 tsp Worcestershire sauce
• 1 tsp hot sauce
• 2 tsp dried basil
• 2 tsp dried oregano
• 2 tsp paprika powder
• a pinch red pepper flakes
• 32 oz jar marinara sauce
• 1 cup pizza sauce
• ¾ lb penne pasta
• ¼ cup Parmesan (grated)
• 2 ½ cups mozzarella (shredded)
• 20 slices pepperoni
• Parmesan (grated)
• Parsley (chopped)

Instructions

1. Preheat the oven to 380F. Grease a 9×13 casserole dish. Heat up a large pot of water to cook pasta in. Make sure you salt it well.
2. Cook the penne pasta according to instructions but 1 minute less so it’s al dante.
3. While the pasta is being cooked, heat up a large skillet over medium-high heat. Add in the ground beef, Italian sausage, and onion. Cook for 4-5 minutes.
4. Add in the bell peppers and cook for another 5 minutes or so until the meat has browned. Now, drain the grease from the pan.
5. Now, pour in the beef broth and scrape around with a spatula to clean the bottom of the pan. Add in the garlic and Worcestershire sauce, hot sauce, dried basil, oregano, paprika, and red pepper flakes. Combine well and cook for 1 minute or so.
6. Add marinara sauce, pizza sauce and stir well to cover the meat. Lower the heat and let it simmer for 5 minutes or so.
7. Now, stir in Parmesan cheese.
8. By now, your pasta should have been cooked. Drain it and add it to the skillet. Stir to combine.
9. Transfer the mixture to the greased casserole dish and level it out. Cover with shredded mozzarella and pepperoni slices.
10. Spray foil with oil and cover the casserole dish to prevent the cheese from sticking to the foil. Bake in the oven for 10 minutes.
11. Remove the foil and bake for another 15 minutes until the cheese is slightly golden.
12. Garnish with parmesan and parsley before serving.

17. High Protein Breakfast Pasta

Easy High Protein Breakfast Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 servings’]

Get your day off to a healthy, protein-packed start with a delicious bowl of this Easy High Protein Breakfast Pasta! This recipe combines high-protein pasta with eggs, veggie sausage, bell pepper, onion, chili onion oil, and avocado.

Ingredients

• 2 tbsp. olive oil
• 1 Yellow Onion
• 1 package EQUII High protein rigatoni
• 3 Eggs
• 1 Avocado
• 1 Yellow Bell pepper or 2 tomatoes
• 2 Veggie Sausage patties
• 3 tbsp. Chili Onion oil
• 2 tbsp. Parsley chopped
• Salt and pepper to taste.

Instructions

1. Start by cooking the pasta in salted, boiling water in a large pot, for 1-12 minutes.
2. While pasta is cooking, add some oil or butter to two skillets set over a stovetop that has been set at medium heat.
3. Peel and chop the onion, add it to one of the skillets, and saute it for about 5 minutes. Then add some eggs to the other side of the skillet and scramble the eggs.
4. Sauté the veggie sausage patty or chicken sausage in another. When done, set aside.
5. Rinse and chop up the bell pepper or tomatoes.
6. When the pasta is ready, drain it and add the warm pasta to a large bowl. Add in the sauted onion, scrambled eggs and cooked sausage. Then add in the chopped bell pepper or tomatoes. Mix all the ingredients so they are combined.
7. Season with salt and pepper to taste.
8. Slice or cube the avocado and add that to the breakfast pasta.
9. Drizzle the onion chili oil or chili oil on top.
10. Sprinkle some chopped fresh parsley over the pasta and this bowl of protein-packed deliciousness is ready to enjoy!

18. Marry Me Chicken Pasta

Marry Me Chicken Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This Marry Me Chicken Pasta combines tender chicken, sun-dried tomatoes, and a rich parmesan garlic cream sauce tossed with pasta. Easy, healthy and high-protein.

Ingredients

• 2 cups dried penne pasta
• 1 lb chicken breasts (skinless and boneless, diced)
• 2 tbsp olive oil (divided)
• 1/2 large yellow onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup sun-dried tomatoes (chopped)
• 1 cup heavy cream
• ½ cup Parmesan cheese (grated)
• 1 tbsp pesto
• 1 tsp Italian seasoning
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp crushed red chili pepper flakes
• 1/2 tsp salt
• 1/4 tsp black pepper
• Basil leaves

Instructions

1. Cook penne pasta according to the packaging instructions until it’s al dente. Then drain and set aside.
2. While pasta is cooking, in a small bowl, combine all of the seasonings. Then cover the chicken with them, toss so all of the sides of the chicken pieces are covered.
3. While pasta is cooking, place a large skillet over medium-high heat and add in 1 tbsp of olive oil. Add in the chicken and cook for 5-8 minutes until the chicken has fully cooked.
4. Remove the chicken from the skillet and set aside.
5. Add another 1 tbsp of olive oil into the skillet. Add the onion and cook until translucent. It should take 3-4 minutes. Then, add in the garlic and sun-dried tomatoes and cook for another 1 minute.
6. Now, pour in the heavy cream, add Parmesan cheese and pesto. Keep on stirring to combine all of the ingredients.
7. Add in the cooked pasta into the skillet, stir to cover with the sauce and let it simmer until the sauce thickens.
8. Return the chicken to the skillet, let it warm up for 1-2 minutes, and remove the skillet from the stove.
9. Garnish with basil leaves before serving.

19. Chicken Avocado Pasta Salad

Chicken Avocado Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT15M · Yield: [‘6’, ‘6 bowls’]

This Chicken Avocado Pasta Salad is the perfect healthy lunch that is dairy-free! Made with tender chicken, ripe avocado, pasta, and a zesty dressing.

Ingredients

• 2 medium chicken breasts (cooked and shredded)
• 2 ripe avocados (pitted and diced)
• 1 lb cooked rotini pasta (cooled down)
• 1/2 small red onion (finely chopped)
• 1 cup cherry tomatoes (halved)
• 1/2 cup fresh basil (chopped)
• Salt and black pepper (to taste)
• 1/4 cup white wine vinegar
• 1 tbsp Italian seasoning
• 1/2 cup extra virgin olive oil
• Salt and black pepper (to taste)

Instructions

1. Add all of the dressing ingredients into a jar and shake to combine.
2. Combine the rest of the ingredients in a large bowl. Add in the dressing and toss to combine.

20. Tofu Pasta with Tomato Sauce

Easy Tofu Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT3M · Cook: PT25M · Total: PT28M · Yield: [‘2’, ‘2 portions’]

This tofu pasta with tomato sauce is ready in under 30 minutes, absolutely packed with protein and good nutrients, and tastes insanely delicious.

Ingredients

• 1 tbsp olive oil
• 1 block of firm tofu (220g)
• 1 tsp smoked paprika
• 0.5 tsp garlic pepper
• salt and pepper (to taste)
• 1 tsp oregano
• 1 tbsp olive oil
• 3 cloves garlic (minced)
• 1 onion (diced)
• 400 g tinned chopped tomatoes
• 1 handful fresh basil leaves
• 150 g rigatoni pasta
• 1 tsp red pepper flakes

Instructions To make the tofu:

1. Preheat your oven to 180 °C and line a baking tray with baking paper
2. Drain your tofu and pat it dry. Crumble it with your hands over the baking tray until it resembles a mince-like texture.
3. Add the seasonings and olive oil, and mix the tofu to ensure it’s evenly coated.
4. Bake for 20 – 25 minutes or until the tofu is golden brown and slightly crispy.
5. To pan fry: Heat a tablespoon of oil in a pan and fry the tofu for 4-5 minutes until golden brown, then add the vegetables.

To make the pasta sauce:

1. Meanwhile, start making the tomato sauce. Heat the olive oil in a saucepan over medium heat and add the onion, cooking for 5-6 minutes. Then add the minced garlic. Sauté for 1-2 minutes until fragrant.
2. Tip in the tomatoes, fresh basil, salt, and pepper, and simmer for 6-8 minutes, gently stirring and crushing the plum tomatoes with the back of a wooden spoon.
3. Add a splash of water (¼ of the tin) and simmer for another 10 minutes.
4. Cook your pasta according tthe package instructions.

To assemble:

1. Tip the baked tofu into your tomato sauce and stir to coat the tofu.
2. Add in your cooked pasta and a splash of the pasta water, stirring to ensure the tofu is combined and the pasta is fully coated.
3. Top with the red pepper flakes, more black pepper, and fresh basil.

21. High Protein Creamy Beef Pasta

High Protein Creamy Beef Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Yield: [‘4’]

This high-protein creamy beef pasta is the most delicious way to hit your macros! It’s deliciously creamy yet low in fat, and the flavors are right on point. Plus, it’s great for meal prep!

Ingredients

• 10 oz chickpea flour pasta (or any high-protein pasta)
• 1 tablespoon olive oil
• 1 medium onion (finely diced)
• 1 medium green bell pepper (finely diced)
• 1 pound lean ground beef
• 4 garlic cloves (crushed)
• 1 tablespoon dried oregano
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons tomato paste
• 1 cup tomato sauce (passata)
• 1/2 cup light cream cheese
• 1/2 cup light sour cream
• 6-8 fresh basil leaves

Instructions

1. Start by boiling a large pot of salted water and cooking the pasta according to the package instructions. Once done, reserve 1-2 cups of pasta water, then drain and set it aside.
2. Heat up some olive oil in a large skillet over medium heat. Add the diced onion and green bell pepper, cooking for about 3-4 minutes until they’re nice and soft.
3. Add the ground beef to the skillet and cook until it’s browned, breaking it apart as it cooks. Toss in the crushed garlic, oregano, paprika, salt, and black pepper, and let it cook for another minute.
4. Mix in the tomato paste and tomato sauce. Let it all simmer together for about 5 minutes.
5. Stir in the cream cheese and sour cream until everything is smooth and creamy. Let the sauce cook just enough to be hot.
6. Add the cooked pasta to the skillet and toss it in the creamy beef sauce, making sure everything is coated well. Add a splash of the reserved pasta water if it looks too thick.
7. Tear up the fresh basil leaves and sprinkle them over the pasta, then adjust the seasoning to taste and serve hot!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.