How to Pump Up Your Pasta with Protein
In order for your body to function smoothly and properly, protein is a necessary component to consume. Protein is essential for a variety of reasons, including the maintenance of good skin and hair, the development of strong muscles and bones, and the prevention of sickness through maintaining a strong immune system. Foods high in protein can help to satiate a ravenous appetite when it comes to mealtime. They can also help you feel fuller for longer periods of time, making you less prone to overeat.
Here are some of our suggestions for incorporating more protein into your meals:
- Meat connoisseurs– To give your pasta a protein boost, add some lean fowl to the mix. In addition to providing a high level of protein, chicken and turkey also include a variety of vitamins and minerals, including B vitamins (particularly B6 and niacin), as well as selenium and zinc. Lean chicken and turkey are popular among body builders since they are low in fat and calories. Take a look at our poultry dishes. Vegetarians– Plant foods that are high in protein might help you fill out your protein intake. Beans, legumes, lentils, soy products such as tofu or edamame, seeds and nuts, as well as some whole grains such as quinoa, are some of the finest sources of iron in the plant world. Certain plants, such as zucchini, kale, and collards, contain tiny quantities of protein as well as other nutrients (think leafy greens). If you’re looking for vegetarian or vegan dishes, Pasta Fits provides a large selection where you can search through veggie-filled recipes to get precisely what you’re looking for
- Seafood– If you enjoy seafood, salmon is a good alternative for adding protein to your diet. It also contains omega-3 fatty acids. Take a look at our salmon recipes. Eggs– Eating eggs is a great way to get more protein into your diet because they are so versatile. Making a morning pasta dish is a terrific way to get protein-rich eggs into your diet early in the day. Cheese– There is nothing better than a sprinkle of cheese to top off a pasta meal. Some cheeses, such as Parmesan, Romano, low-fat swiss, and low-fat cheddar, provide protein, and they are all easy to sprinkle over your favorite pasta meal! When possible, use stronger-flavored, sharper cheeses because a little goes a long way with them.
For additional pasta dishes, please see our recipe section. 30th of November, 2017
High-Protein Plant-Based Add-Ins to Make Your Pasta More Satisfying
It is possible to make your pasta and noodle meals even more filling by including a serving of plant-based protein on top of them. Try one of these simple and delectable recipes the next time you’re in the kitchen. In terms of comfort food, there are few things that can compare to a steaming bowl of spaghetti. This comfort meal, which ranges from spaghetti to rigatoni to even old-school macaroni and cheese, is something that many people enjoy on hectic weeknights as well as sumptuous romantic nights.
We require around 50 grams of protein each day on average.
Topping your pasta with plant-based forms of protein not only gives your meal an extra boost of this crucial nutrient, but it may also boost your noodles with additional antioxidants, fiber, vitamins, and minerals, depending on the type of protein you choose.
Penne with Chicken and Vegetables with a Parsley-Walnut Pesto Furthermore, walnuts provide your body with other essential nutrients such as omega-3 fatty acids, fiber, and antioxidants in addition to providing plant-based protein. It is a simple process to incorporate walnuts into pasta sauce recipes, such as in thisPasta with Parsley-Walnut Pesto, to give a meal a boost of protein and richness in a very straightforward manner. A 1-ounce portion of walnuts, which is approximately 1/4 cup or 12 to 14 walnut halves, can provide an additional 5 grams of protein to your diet when added to your meal.
Spaghetti with Chicken and Vegetables with a Pesto of Parsley and Walnut Furthermore, walnuts provide your body with other essential nutrients such as omega-3 fatty acids, fiber, and antioxidants in addition to providing protein from plants. It is a simple process to incorporate walnuts into pasta sauce recipes, such as in thisPasta with Parsley-Walnut Pesto, to give a meal a boost of protein and richness.
It takes around 1/4 cup or 12 to 14 walnut halves to make a 1-ounce portion of walnuts, which will provide 5 grams of protein to your meal.
Vegan Bolognese Sauce with Mushrooms Veggies are a nutritious supplement to any meal since they are high in fiber, antioxidants, vitamins, and minerals, and they do so in a low-calorie and delectable form. Vegetables, on the other hand, are much more than that. Many options are naturally high in protein and may be easily included into a variety of pasta meals. Simply adding 5 medium mushrooms and 1 cup of broccoli to your plate will contribute 3 grams of protein and 2 grams of protein, respectively.
It not only provides you with an additional source of plant-based protein, but it also provides you with an array of vibrant colors as well as a variety of essential vitamins and minerals.
If you’re seeking a pasta recipe that calls for ricotta cheese but are trying to make more plant-based options, give tofuon a try! It is possible to make a delicious vegan substitute for ricotta by combining a block of extra-firm tofu (drained and pressed) with 1 tablespoon lemon juice, 1 tablespoon nutritional yeast, 1 tablespoon olive oil and seasonings of your choice (basil, oregano, salt and pepper) in a food processor and pulsing until it has the consistency of ricotta (see how we used it in thisVegan Eggplant Parmesan).
Instead of baking your tofu till golden brown, you may purchase pre-seasoned baked tofu from the grocery store and combine it with noodles, like we did in theSesame Noodles with Baked Tofurrecipe, which you can find here (pictured above).
Peanuts and peanut butter
Noodles with Peanut Sauce in Thailand Pasta meals incorporating peanuts and peanut butter, such as this Carrot Peanut Noodle Salad and this Thai Peanut Curry Noodlesrecipe, are quick and simple to prepare (pictured above). A 1-ounce meal of peanuts (or roughly 2 tablespoons of peanut butter) has 7 grams of plant-based protein, which provides a gratifying boost while also providing a delectable taste. In addition, you’ll receive a decent dosage of heart-healthy fats, some fiber, and even a little folate.
3-Ing-Diabetes-Peanut-Zoodles-Edamame Carolyn A. Hodges, M.S., RDN, is the photographer for this image. Topping pasta with shelled soybeans, also known as oredamame, is a simple method to increase your intake of plant-based protein. A 1/2-cup meal has 17 grams of protein, as well as 5 grams of fiber, and is high in iron. As a result of the widespread availability of frozen shelled edamame, the only thing left to do is thaw and serve! In the Peanut Zoodles with Edamamerecipe, we combine peanut sauce and edamame to produce a flavorful supper that is high in protein and low in fat.
Macaroni and Cheese (vegan) The addition of nutritional yeast to your pasta meal will not only provide your body with all nine essential amino acids, but it will also enhance the flavor of many foods by imparting a somewhat nutty-cheesy flavor. One tablespoon of nutritional yeast may boost the protein content of your pasta meal by four grams while also supplying essential vitamins and nutrients such as vitamin B12—a vitamin that vegans may find difficult to obtain on a regular basis due to their restricted diet.
Try incorporating it into recipes like our Vegan Macaroni and Cheese!
a quick way to add protein to your pasta
You are all aware of my fondness for pasta. I really, really enjoy a bowl of processed carbohydrates. But you know what? I’ll tell you something. After a hard day, it’s sometimes just what the doctor ordered, and I’m completely fine with that. The main drawback is that pasta on its own provides nothing in the way of protein or fat, and if we’re talking about the white kind, there is little or no fiber. Because of the amount of carbohydrates and the lack of anything else, I can easily consume two-thirds of a box of cookies and still not feel completely full.
- However, by just adding a few of ingredients to that jar of sauce in the cabinet, a bowl of processed carbohydrates may be converted into a filling and healthy supper in no time at all.
- One cup contains around 24 grams of protein and may be added to a jar of sauce with little to no effort, giving it a creaminess and gourmet feel that would otherwise be lacking in an otherwise uninteresting container of sauce.
- Make a quick sauté of any odd vegetables you have in the fridge and toss them into the pot for an added boost of fiber, vitamins and minerals, antioxidants and phytonutrients.
- Do you have any fast tips for incorporating protein into your pasta dishes?
How to Add Protein to a Pasta Meal
Healthy fats and carbs should be included in your daily balanced nutrition, as well as proteins and other essential nutrients. It is necessary for your body to obtain vital amino acids from the proteins you consume in order to develop and repair each and every cell in your body. According to the Harvard School of Public Health, most persons require a minimum of 0.8 grams of protein per kilogram of body weight every day to maintain their health. The type of protein you consume is just as essential as the amount of protein you consume.
- Add a handful of cooked quinoa to your favorite spaghetti dish.
- Quinoa is also a good source of fiber.
- Use 2 to 3 ounces of lean meat such as fish, turkey, or chicken that has been deboned and skinned to create your spaghetti sauce.
- You may also substitute egg whites or a whole egg for the meat to get an extra serving of protein.
- In terms of plant-based sources of protein, legumes such as kidney beans, lima beans, and chickpeas are recommended by the National Institutes of Health.
- Make a high-protein vegetarian dinner by including soy sauce into your pasta sauce.
Protein-dense soy products such as tofu and soy beans, according to the American Heart Association, are excellent sources of nutrition. Eating 50 grams of soy a day can help reduce harmful low-density lipoprotein (LDL) cholesterol by 3 percent, according to research.
Whole-grain pasta variations have more protein, fiber, vitamins, and minerals than refined pasta variants. Pasta meals frequently include cheese as an ingredient. Despite the fact that dairy products are a wonderful source of protein, they are also heavy in harmful fats. Reduce your dairy intake and go for low-fat kinds alone.
A precise daily protein intake may be prescribed by your doctor if you have a chronic ailment such as heart disease or renal failure. Before include more protein in your diet, speak with your doctor.
50 Vegetarian Pasta Recipes to Bookmark Now
Vegetarian pasta dishes are among the best that pasta has to offer, and these recipes are delicious. When it comes to comfort food, pasta on its own is always a good option (especially now that there areplenty of alternativesto suit just about any dietary need). Adding some veggies and other healthy ingredients, such as fresh herbs, to the mix makes it nearly difficult to go wrong from that point on. Aside from being simple and cost-effective, pasta is a delicious and nutritious method to prepare a meal that is both nutritionally complete and a pleasure to consume.
- It is this variety of textures, tastes, and nutrients that makes a meal genuinely enjoyable and filling.
- One common issue with vegetarian meals is that they do not include enough protein.
- Let’s take chickpeas, which are high in protein (and fiber) and make a delicious pasta addition in a variety of ways—puréed into a rich, creamy sauce or crisped up in oil and used as a crunchy topping—and explore the possibilities.
- These 50 vegetarian pasta dishes are only a small selection of what you can create with plant-based components and a pot of spaghetti on hand.
The Best Proteins That Will Compliment Your Pasta
Foods that are supposed to be combined are known as “complementary foods.” A number of foods, including peanut butter and jelly, bacon and eggs, and beans and rice, are intended to be eaten together as a pair.
Protein with pasta is one of the most enticing meal combinations out there. Combining excellent pasta with a delectable protein and topping it all off with a mouthwatering sauce creates the foundation of a fantastic dinner. So, which forms of protein are the greatest matches for pasta?
Chicken is probably the first thing that comes to mind when thinking about protein in your pasta. Despite its simplicity, chicken is a very adaptable protein that can be prepared with virtually any sauce or taste pallet. Chicken in a rich, creamy sauce over pasta is delicious, but so is chicken sliced up and served in a red sauce with spaghetti. No matter what style of pasta you’re preparing, some chopped chicken is a great ingredient to make it even better.
If you’re seeking to spoil yourself, try adding some meat to your pasta sauce. In a bowl of pasta, steak is a fantastic addition because it brings together the rich and fatty qualities of the meat with the beautiful assortment of flavors that can be found in the pasta itself. A well prepared steak will just melt in your mouth, providing a delightful and substantial dinner.
Shrimp is an excellent addition to any pasta dish that calls for a white sauce, since the buttery taste of the shrimp complements an alfredo or cheese-based sauce wonderfully. In addition to adding texture to the dish, it allows you to savor a seafood delicacy that has been masterfully combined with the basic taste of pasta. While shrimp pairs best with a white sauce, it is delicious in almost every type of pasta sauce!
When it comes to pasta with a white sauce, shrimp is an excellent choice since the buttery flavor of the shrimp pairs beautifully with an alfredo or cheese-based sauce, as seen below. In addition to adding texture to the dish, it allows you to savor a seafood delicacy that has been expertly combined with the basic taste of pasta. While shrimp pairs best with a white sauce, it may be used in almost every type of pasta sauce.
Pasta With Chicken, Steak, Salmon and More at Puerto La Boca
At Puerto La Boca, we are known for serving traditional Argentine food, which includes pasta dishes. As a matter of fact, we recognize that no pasta dish is complete without a serving of protein, which is why we provide a number of various protein alternatives to accompany your pasta. In order to create the perfect supper, serve any pasta dish with a side of chicken breasts, skirt steaks, prawns, or grilled salmon. Combine your spaghetti with a smooth bottle of wine and a couple of empanadas, and you’ve got yourself the makings of a delicious Argentinian lunch to enjoy!
9 Vegan Pasta Recipes High in Protein for Plant-Based Meal Prep
For plant-based eaters in need of carbohydrate comfort, consider these high-protein vegan pasta dishes, which will leave you feeling satisfied while also assisting you in meeting your vegan macros. These vegetarian and vegan dishes are perfect for anyone following a vegan diet or seeking for fresh Meatless Monday plant-based cuisine. How to Make Perfect Meal Prep Pasta (with Pictures) The vast majority of boxed pasta available in stores is 100 percent vegan, and there are now various high-protein pastas made with chickpeas, lentils, and other plant-based components available, making pasta more macro-balanced than it has ever been previously.
Apart from being quite filling, pasta is also one of the most versatile meals for meal preparation.
Pappardelle is one of the simplest dinners to cook, generally requiring only a single pot of boiling water, and can be tossed with nearly anything you have in your pantry or leftovers in your refrigerator.
Each of these dishes may be kept in the fridge for up to five days without losing much of their flavor or nutritional value.
To cook spaghetti for meal preparation, start at the beginning. If you want to make a great and food-safe dinner, I recommend boiling your pasta separately from your sauce or mix-ins and following these two steps:
- Cook your spaghetti slightly tougher than you would if you were going to eat it right away. This way, when you reheat your meal, you’ll get properly cooked al dente pasta, just as you would get if you ordered it from a restaurant right away. Prepare your pasta by shocking it in a ‘ice bath,’ which is a dish of cold water, and then straining it through a colander or pasta strainer to chill it as quickly as possible. This will rapidly bring the cooking process to a halt and prevent the pasta from being overcooked.
1. Vegan High Protein Veggie Pasta Recipe
Cook your pasta to a little harder consistency than you would if you were going to eat it soon after cooking it. So that when you reheat your food, you will have properly cooked al dente pasta, just like you would have had it from a restaurant; Prepare your pasta by shocking it in a ‘ice bath,’ which is a dish of cold water, and then straining it through a colander or pasta strainer to cool it quickly. This will rapidly bring the cooking process to a halt and prevent the pasta from becoming overcooked;
2. Homemade Vegan Chili with High Protein Pasta
Nutritional information: 580 calories, 19.5 grams of fat, 55 grams of carbohydrates, and 28 grams of protein. Do not laugh, but when you mix this homemade vegetarian chili recipe with some elbow-shaped chickpea noodles (or whatever form you choose), I promise it will taste even better. It has the flavor of a luxury 5-star rendition of a southwestern hamburger helper, which is exactly what it sounds like. Most importantly, this version is nutritious, macro-balanced, and flavorful; by pairing a 2-ounce amount of chickpea pasta with a 1-cup serving of this chili, you’ll receive around 28 grams of protein in a single meal!
This will reduce your total carbohydrates in half, with the majority of them coming from the pasta.
When was the last time you heard a vegan could bulk up and grow muscle?
3. Vegan Chickpea Puttanesca Recipe
410 calories, 11 grams of fat, 58 grams of carbohydrates, and 24 grams of protein For those new to veganism or who have a need for umami-rich foods, this vegan spaghetti sauce is a great place to begin your vegan journey. Capers, Kalamata olives, tomatoes, and extra-virgin olive oil combine to create a taste that is second to none. The secret to this recipe’s simplicity and deliciousness is in the tomato, or, rather, in the can that the tomatoes are packed in, which is where the secret lies. Choose a high-quality can of Italian San Marzano tomatoes for near-instant gratification: a superb chickpea and tomato sauce for supper in less than 30 minutes is possible with this method.
4. Vegan SpinachArtichoke Pasta Recipe
420 calories, 18 grams of fat, 49 grams of carbohydrates, and 20 grams of protein Pinach and artichoke are a classic pairing that works well in pizzas, dips, and this vegan pasta dish, among other dishes. When sun dried tomatoes and artichoke are combined, this recipe is given a vibrant and Mediterranean flavor. The superfood pesto is the star of this dish, as it should be. This functional food-based pesto is made with sunflower seeds and spirulina powder, which is a blue-green algae that is high in protein and numerous micronutrients and combines wonderfully with the vegetables it is served with.
The fact that it is dairy-free is an added bonus! Even better, it takes less time to put together than it does to boil a simple bowl of cooked pasta.
5. Creamy Vegan Pasta Alfredo Recipe
420 calories, 14 grams of fat, 54 grams of carbohydrates, and 21 grams of protein If you’re searching for an extra-cheesy pasta sauce, soaking cashews in water and mixing them with nutritional yeast is the secret to making a dairy-free Alfredo sauce that tastes just as good as the traditional version. This vegan Alfredo sauce recipe mixes cashews, almond milk, and roasted red peppers to create a unique and delicious spin on conventional spaghetti alfredo that can be made in just four simple steps.
6. Vegan Kelp Noodle Pad Thai Recipe
290 calories, 19 grams of fat, 16 grams of carbohydrates, and 18 grams of protein Please believe me when I tell that this vegan kelp noodle pad thai dish will win your heart. This low-carb version of the famous asian street food that we all love is made using plant-based ingredients. Stir-fries are easy to cook and can easily be customized to incorporate a range of different veggies. Prepare this dish with either the spicy almond dressing or the Thai Peanut-Sesame Sauce Recipe, depending on your preference.
In a smooth Thai almond sauce, toss in crispy air-fried tofu, fresh mushrooms, pepper, and other vegetables, and allow it all get to know one another.
That is not a typographical error.
If you want to change things up, feel free to use high-protein pasta for the kelp noodles.
7. Vegan Spaghetti SquashBeyond Cauliflower Meatballs Recipe
400 calories, 20 grams of fat, 33 grams of carbohydrates, and 25 grams of protein Okay, so technically this isn’t a pasta recipe, but it’s still a tasty and nutrient-dense alternative for a weeknight pasta meal. Your stomach will be full and nourished after eating these delicious low-carb vegan meatballs and pasta. Aside from that, this dish is loaded with vitamins and minerals such as calcium, iron, and potassium! Then there’s the spaghetti squash. When the soft, cooked flesh of the gourd is forked out of its skin, it resembles spaghetti in appearance only at the final stage of preparation.
They are produced with cauliflower and Beyond Meat® and are cooked in a skillet with the same sizzle and scent as its bovine counterparts.
Spaghetti and meatballs is a classic dish that can be enjoyed regardless of dietary restrictions.
8. High Protein Pasta and Pesto Recipe
Nutritional Information for 2.5 oz High-Protein Pasta: 430 calories, 20 grams of protein, 51 grams of carbohydrates, and 19 grams of fat. Pesto is one of my go-to dishes that I make on a regular basis. You may experiment with a variety of herbs and greens, as well as vinegar and spices, to create unique flavors and combinations of ingredients. If you are dairy-free or nut-free, you do not have to add cheese or nuts in your pesto; nevertheless, some would argue that you could no longer call the sauce a pesto if you did not include these ingredients.
When making a typical pesto, one of the difficulties you may have is that most recipes call for 1/2 cup or more of oil, which, although it may aid in the mixing of the pesto, results in an excess of fat and calories.
If you replace the kelp noodles with 2.5 ounces of high-protein pasta, you’ll receive a meal that has over 20 grams of protein. This mixture may be mixed with vegetables, potatoes, or whatever else you want!
9. Vegan Macaroni and Beyond Beef Recipe
Nutritional Information: 510 calories, 52 grams of carbohydrates, 38 grams of protein, and 22 grams of fat. Find a recipe that is really simple and quick to create that puts a new spin on the classic macaroni and cheese dish. This time, though, we forego the use of cheese and instead rely on a combination of spices and condiments to generate a meat sauce consistency that covers the macaroni elbows with ease. Please feel free to include any other veggies you choose! We utilized high-protein pasta in place of beef in the recipes, and we used meat substitutes in place of beef.
Shop our vegan meal plan today and get delicious vegan meals delivered to your door every week.
High Protein Easy Mushroom Pasta
This simple mushroom pasta recipe takes only minutes to prepare and results in a visually appealing dish that has as much color and meatiness as any hefty spaghetti Bolognese! Earthy, umami mushrooms give our high-protein pasta dish a deep, rich meaty flavor that will transport you back to the days of your favorite spaghetti bolognese. DISCLAIMER: THIS POST IS SUBMITTED BY EXPLORE CUISINE. Thanks for your support of the brands that help to keep the May I Have That Recipe Sisters in the kitchen cooking!
- We are the only owners of our thoughts and opinions.
- With more fiber than regular pasta and a gorgeous pink hue, red lentil pasta is a fantastic plant-based, gluten-free source of protein.
- It’s a great recipe for pasta fans searching for a more nutritional alternative to a traditional meat-based sauce, or just about anybody who wants to take a break from the heavy turkey, roast, and duck feasts that are often served around the December holidays.
- You might also experiment with adding a few dried porcini mushrooms to the sauce.
- Explore Cuisine provides ten distinct types of pasta that are nutritious, full of color, and delicious.
- Serving our high protein quick mushroom spaghetti with a sprinkle of vegan parmesan cheese and fresh parsley or a few drips of balsamic glaze is our favorite way to enjoy this dish.
Make a simple green salad or ourPersimmon-Fennel Salad to accompany our mushroom pasta, or add some more mushrooms to your meal by serving it with ourVegan Kale Caesar Salad with Mushroom Bacon Bits (recipe below).
Did you like this maple mushroom pasta recipe? Leave us a rating! Did you love it? Share it or leave us a comment on Twitter orFacebook! Wanna see more?Subscribe to our blog and remember to follow us onPinterest!
It just takes a few minutes to produce this elegant mushroom pasta dish, which has as much color and meatiness as any substantial Bolognese sauce on the market! We use earthy, umami mushrooms to give our high-protein pasta dish a deep, rich meaty flavor that will transport you back to a simpler time. EXPLORE CUISINE HAS SPONSORED THIS ARTICLE. Thanks for your support of the brands that help to keep the May I Have That Recipe Sisters in the kitchen cooking! I appreciate your support! WE CONTROL EVERYTHING RELATING TO THE SITE.
- With more fiber than typical pasta and a gorgeous pink hue, red lentil pasta is a fantastic plant-based, gluten-free source of protein.
- It’s a great recipe for pasta fans searching for a more nutritional alternative to a traditional meat-based sauce, or just about anybody who wants to take a break from the heavy turkey, roast, and duck dinners that are often served during the holiday season in December.
- A few dried porcini mushrooms can also be added to the sauce for a different flavor.
- Explore Cuisine provides ten distinct types of pasta that are nutritional, full of color, and delicious.
- Serving our high protein simple mushroom spaghetti with a sprinkle of vegan parmesan cheese and fresh parsley or a few drops of balsamic glaze is a personal favorite of ours!
- 1 – 8 oz (227gr) carton of Discover New Cuisine Spaghetti with Red Lentils
- Extra virgin olive oil (about 2 tablespoons)
- 2 cloves of garlic, peeled and sliced 6 ounces (170 g) tomato paste 1 cup of red wine (choose a wine that you would enjoy drinking
- See note 1)
- Sixteen cups (228 grams) baby bella or white mushrooms, well rinsed and chopped finely
- 228g fresh Shiitake mushrooms, stems removed, rinsed, and diced small
- 8 ounces (228g) fresh Shiitake mushrooms, stems removed, cleaned, and chopped small Season with salt and pepper to taste (we used 12 teaspoons salt and 18 teaspoons pepper)
- To taste, add dried oregano (we used 1 teaspoon). Optional: red pepper flakes to taste (hot red pepper flakes)
- A glass of water or veggie broth
- A handful of finely chopped fresh parsley
- Optional: grated parmesan cheese, either regular or vegan
- The red lentil spaghetti should be prepared according to the directions on the package. Drainage should be adequate. The olive oil should be heated in a deep big pan over medium-high heat while the spaghetti is cooking. Cook for 1 minute, stirring regularly, after which remove from heat. Cook for 2-3 minutes, stirring regularly, until the tomato paste begins to caramelize
- Remove from heat and set aside. Carefully pour in the wine and whisk vigorously until the mixture turns into a sauce, approximately 2 minutes. Combine all of the mushrooms, salt, pepper, oregano, and hot pepper flakes, if using, in a large mixing bowl. Cook for approximately 10 minutes over medium-high heat (the mushrooms may leak some liquid during cooking, which will enhance the flavor of the sauce)
- If necessary, thin the sauce with additional water or vegetable broth to get the required consistency. Prepare red lentil spaghetti according to package directions, then top with fresh parsley and regular or vegan parmesan cheese, if desired.
- Prepare the red lentil spaghetti according per the package directions. Allow for enough drainage
- The olive oil should be heated in a big deep pan over medium-high heat while the spaghetti is cooking. Stir continually for 1 minute after you’ve added the garlic. Cook the tomato paste for 2-3 minutes, stirring regularly, until the tomato paste begins to caramelize
- Remove from heat. carefully whisk in the wine until it turns into a sauce, which should take around 2 minutes. Combine all of the mushrooms, salt, pepper, oregano, and hot pepper flakes, if using, in a large mixing bowl until well combined. Cook for approximately 10 minutes over medium-high heat (the mushrooms may leak some liquid throughout the cooking process, which will enhance the flavor of the sauce). If necessary, adjust the sauce’s consistency with additional water or vegetable broth to get the appropriate consistency. Prepare red lentil spaghetti according to package directions, then top with fresh parsley and conventional or vegan parmesan cheese, if desired
- Preparation time: 8 minutes
- Cooking time: 15 minutes Category:Dinner
- Method: using the stovetop
- Italian / vegetarian cuisine is served.
- Prepare in 8 minutes
- Cook in 15 minutes. Category:Dinner
- Cooking method: on the stovetop Italian cuisine with a vegetarian option is available.
Preparation time: 8 minutes; Cooking time: 15 minutes Category:Dinner; Cooking method: on the stovetop; Italian / vegetarian cuisine;
Protein In Pasta: Everything You Should Know
As a carbohydrate-rich meal, pasta is frequently the first food to be eliminated while dieting or embarking on a healthy eating spree. But did you know that pasta contains a significant amount of protein (in addition to the other nutrients and minerals that are present)? Even ordinary egg or whole wheat pasta may be a good source of protein in your diet, and we’re not just talking about your everyday egg or whole wheat pasta here. In comparison to conventional pasta, high protein pasta – made from red lentils or edamame beans – contains twice or even triple the amount of protein found in regular pasta, making it ideal for gym-goers, weightlifters, vegetarians, and vegans.
In this post, we will look at the amount of protein found in pasta and which forms of pasta have the highest protein. Continue reading to learn everything there is to know about protein in pasta!
How Much Protein is in Pasta?
We are all aware that pasta is heavy in carbohydrates, but does pasta include protein as well? Yes! As well as much more than you may be aware of. Approximately 8 grams of protein are contained in one cup of whole-wheat dry pasta purchased from a grocery shop. Meanwhile, one cup of freshly produced egg pasta created at home using an apasta machine has a same amount of protein as one cup of store-bought pasta. Comparatively speaking, this is a significant quantity of protein when compared to other typical carbohydrates – white rice, for example, contains just 4 grams of protein per cup (less than half the amount of protein in spaghetti!
Regular pasta does not contain nearly as much protein as conventional protein sources such as meat (a cup of chicken has 31 grams of protein) or vegetarian protein sources such as tofu (which contains 20 grams of protein per cup).
Noodles with a high protein content are becoming increasingly common in supermarkets.
Let’s take a closer look at each of these in further depth!
Is Protein Pasta Better Than Regular Pasta?
Even though we are all aware that pasta is abundant in carbohydrates, does pasta include protein? Yes! As well as much more than you may be aware. Approximately 8 grams of protein are included in one cup of whole-wheat dry pasta purchased at the grocery store. The freshly created egg pasta prepared at home using an apasta machine, on the other hand, has a similar amount of protein as one cup of canned tuna. Comparatively speaking, this is a significant quantity of protein when compared to other typical carbohydrates – white rice, for example, contains just 4 grams of protein per cup (less than half the amount of protein in spaghetti!
Ordinary pasta does not contain nearly as much protein as traditional protein sources such as meat (a cup of chicken has 31 grams of protein) or vegetarian protein sources such as tofu.
Regular pasta, on the other hand, is a great source of protein if you aren’t watching your carb intake.
These types of pasta, which are made with high-protein components such as beans or lentils, are high-protein alternatives to traditional pasta.
Beans and lentils are a fantastic source of protein. A common method of making red lentil pasta is to grind the lentils into flour and mix them into a dough that contains pea protein.
- As much as 20 grams of protein can be found in a single serving of red lentil pasta (or approximately 40 grams of protein per cup of pasta!). In addition, red lentil pasta contains fewer carbohydrates and more fiber than regular pasta.
Chickpeas may be crushed into flour and then made into delightful pasta forms that are strong in protein and fiber and can be found in many ethnic restaurants.
- A cup of chickpea-based pasta offers around 40 grams of protein on average. Each 3- or 4-ounce portion of chickpea pasta provides 20 grams of protein, about three times the amount of protein found in normal pasta
- Chickpea pasta is also high in fiber.
As a great source of protein, beans are widely available in the form of bean-based pasta, which is available for purchase in a wide range of varieties.
A common method of making pasta is to grind high protein beans such as edamame or mung beans into flour, which is then formed into pasta forms.
- The Edamame and Mung Bean Pasta from Explore Cuisine is one of the highest protein pastas available, featuring a whopping 80 grams of protein per cup of pasta. That equates to up to 40 grams of protein every meal for a regular-sized plate.
Protein Pasta Brands
Protein pasta products from a variety of manufacturers are available for purchase at the store. They may be made with a variety of various components and have varying amounts of protein levels. All of the protein pasta products listed below have the greatest protein content while still tasting excellent.
- The Only Bean Pasta
- Chickpea Pasta
- Modern Table Meals LentilPea Pasta
- Tolerant Organic Lentil Pasta
- Barilla ProteinPlus
- Explore Cuisine EdamameMung Bean Pasta
- Ancient Harvest Protein Pasta
- Barilla Red Lentil Rotini
- Chickpea: LentilChickpea
- The Only Bean Pasta
- Cali’Flour Foods Yellow: LentilCauliflower Pasta
How to Add More Protein to Pasta?
Because it’s not customary to make pasta without a sauce, there are a variety of various recipes available that may also serve to boost the protein content of the meal as well.
- Pasta with meat sauce. In the United States, for example, spaghetti bolognese is one of the most popular pasta meals available. It is important to note that the quantity of protein in this pasta varies depending on the type of mince and pasta used. However, making bolognese with lean minced beef and classic wheat pasta delivers around 24 grams of protein per serving. Adding cheese increases the amount of protein you receive
- Pasta made without meat. Aside from using protein-rich items such as additional beans or tofu, vegetarians and vegans can also use sauce and pasta as a base for their meals. This is a terrific method to replace traditional protein sources such as meat or fish with low-fat yet protein-dense items that are easy to incorporate into your diet. Pasta recipes may also be topped with vegan cheese, which is high in protein.
Protein in Pasta: How Much is Enough?
As you now know, normal pasta has a surprising amount of protein for its nutritional value. Furthermore, if you are trying to increase the amount of protein in your diet, it is really simple to produce protein-rich sauces (meatballs, Quorn mince, and so on) that are practically filled with protein. A high protein pasta is a terrific method to get more protein into your diet whether you’re attempting to develop muscle, training for an athletic event, or you’re a vegetarian or vegan who needs to supplement their diet with more protein.
It is our hope that our guide on protein in pasta will prove to be a valuable resource in helping you determine which protein-rich pasta is right for you!
Check out this FREE step-by-step instruction on how to make homemade pasta: Comments will be reviewed and approved before they are shown.
Easy Protein-Packed Pasta Salad Recipe
Using fresh summer vegetables and a creamy balsamic sauce, this protein-packed pasta salad is covered in a light vinaigrette that has a few hidden ingredients that help to sneak protein into the dish.
- 6 servings 1 box lentil or chickpea pasta
- 112 cups grape tomatoes, halved
- 112 cups broccoli, cut into tiny florets
- 112 cups shredded purple cabbage
- 112 cups zucchini, sliced
- 12 cup hemp seeds, 11.3 cup peeled and chopped olives
Dressing with Creamy Balsamic Vinegar
- 1/3 cup balsamic vinegar
- 1/4 cup extra-virgin olive oil
- 1/2 lemon, juiced
- 1 tablespoon raw honey
- 1 tablespoon Dijon mustard
- 1 garlic clove, chopped or minced
- 1/2 teaspoon salt
- Prepare the pasta according to the directions on the package. Drain the pasta and put it aside. To create the dressing, combine all of the ingredients in a small mixing dish and whisk until smooth. Remove from consideration
- In a large mixing bowl, combine the pasta, vegetables, hemp seeds, and olives. Toss the salad with the balsamic dressing to cover it completely. Maintain freshness in the refrigerator for up to 5 days by storing in an airtight container.
Keywords:pasta, pasta salad, balsamic dressing, protein, balsamic, vegan, summer, potluck, pasta salad It’s time to call it a day.
17 Vegetarian Versions of Your Favorite Meaty Pasta Dishes
Despite the fact that it may not appear so, everyone is following a paleo, ketogenic, or Whole30 diet. Some of us would like not to eat all of that meat and all of that pasta, while others would want to do so. If this describes you, you’ve arrived to the correct location. These 17 vegetarian pasta dishes are inspired by their carnivorous counterparts and are delicious. Who’s up for a carbohydrate binge?
1. Lentil Bolognese With Spaghetti
It is apparent that anyone who has complained about vegetarian Bolognese recipes lacking in flavor hasn’t had the pleasure of tasting this sauce. This protein-packed pasta topping is filled with two vegetarian yet meaty components (red lentils and mushrooms), as well as a mix of vegetables to spice up the tomato foundation. It’s the perfect last-minute supper option. And, even better, the components are freezer-friendly, allowing you to prepare it in large quantities and get the benefits for several meals to come.
2. Ricotta Zucchini “Meatballs”
Goodness, gosh, those ricotta balls are delicious! Whereas most vegan and vegetarian meatball recipes use ingredients such as lentils and mushrooms to bulk them up (without using any beef), this dish uses creamy ricotta and shredded vegetables to make some of the most pillowy meatless balls we’ve ever had the pleasure of devouring.
They are held together using bread crumbs, but you can instead add toasted quinoa, which will increase the protein content and make them gluten-free as well.
3. Easy Vegetable Lasagna
You want to eat a lot of vegetables, but you don’t want to eat another salad. Stacking layers of vegetables between stacks of cheese and lasagna noodles will make things more interesting (and filling). The result is a week’s worth of leftovers (unless you’re having a dinner party) and a ton of flavor in a small amount of time. Feel free to substitute thinly sliced squash for the zucchini (or use both! ), toss in some mushrooms or artichokes for some added heartiness, and to experiment with other sauces (such as spicy arrabiata) to customize the flavor to your preference.
4. Creamy Spicy Vegan Sausage Pasta With Spinach
Sausages are to spaghetti what ice cream sprinkles are to frozen yogurt. To be sure, they’re all delectable on their own. But when they come together, it is something truly amazing. Add in some sun-dried tomatoes and a creamy sauce, and you’ve got yourself a carb-heavy sundae on your hands. Vegan sausages, which are really flavorful and hold up well in pasta meals such as this one, are a boon for individuals who do not consume meat. This vegan recipe, which is made creamy with homemade cashew sauce, is capable of persuading anyone that Meatless Monday should be celebrated more frequently than once a week.
5. Pappardelle Pasta With Portobello Mushroom Ragu
Do you ever have the impression that spaghetti noodles don’t do the sauce justice? When the noodle is the size of a thread, how are you meant to relish every last drop of sauce you consume? While that may be true for pesto, we love the girth of pappardelle, which is ideal for encasing generous amounts of ragu in each and every piece of pasta. Shallots, balsamic vinegar, chili flakes, and fresh rosemary and Parmesan give it a little “boom,” “kick,” and “pow,” and the Parmesan and rosemary are the ideal finishing touches to this simple yet tasty supper.
6. Vegetarian Asparagus Carbonara With White Wine and Manchego
You may have the impression that the sauce is not properly complemented by the noodles. With a noodle that is the size of a thread, it’s impossible to taste every last drop of sauce. We enjoy the thickness of the pappardelle, which is ideal for catching loads of ragu in every single mouthful, although that may work for pesto. Shallots, balsamic vinegar, chili flakes, and fresh rosemary and Parmesan give it a little “boom,” “kick,” and “pow,” and the Parmesan and rosemary are the ideal finishing touches for this simple yet tasty supper.
7. Vegan Meat Sauce
Breaking news: The greatest vegetarian alternative for ground beef isn’t a plant-based protein like soy or hemp. It’s actually cauliflower florets that are being used. (And you thought cauliflower rice was a feat of culinary artistry.) This meat-free beef sauce, which is made with chopped walnuts and a handful of spices, is so rich and savory that we often end up eating it by the spoonful. Top with fresh basil and freshly cracked pepper and serve over any type of pasta of your choosing.
8. Lentil Baked Ziti
If you’re wanting to prepare pasta in large quantities (since you know you’ll want seconds), bakes are a great option. Yes, this means a bit more time spent in the kitchen, but this recipe keeps things easy by using store-bought tomato sauce and pre-grated mozzarella cheese instead of making them from scratch.
To save even more time, use pre-cooked lentils or crumbled tofu sautéed with yellow onions and garlic instead of the traditional ground beef. The softness of cottage cheese and the punchiness of red pepper flakes are two of our favorite flavors.
9. Portobello Mushroom and Kale Stroganoff
Wait, did we understand what we were reading? Is sour cream included as an ingredient on that list? Yes, it does, without a doubt. Nothing nearly captures the essence of creamy quite like the best cream sauce. This pasta sauce, which is made with paprika, garlic, bay leaves, and tomato paste, is anything from ordinary—which is one of the many reasons we adore it. Throughout the dish, thinly sliced portobello and bits of chopped kale are tossed in, and the dish is served with thick egg noodles that absorb the sauce like no other.
10. Butternut Squash Stuffed Shells With Cream Sauce
This recipe is similar to eating into life-size macaroni and cheese shells that have been slathered in a herb-infused cream sauce, making it ideal for times when you want to feel like a kid while also enjoying the pleasures of an adult. This recipe, which is stuffed with fiber-rich butternut squash and flavored with nutmeg and maple, is warm and comforting in all the right ways. Pro tip: To sneak in some extra greens into your squash purée, mix in some finely chopped spinach.
11. Broccoli Cauliflower Tetrazzini
What is crunchy, creamy, and delicious, as well as filled with greens, all at the same time? Of course, we’re talking about broccoli tetrazzini. Tetrazzini is traditionally cooked with chicken or turkey, but this version uses sliced mushrooms as the “meat” instead. This dish is made even more veggie-forward with broccoli and cauliflower florets, as well as a thick sauce made with Parmesan cheese and milk and finished with a golden panko coating. Like biting into a hunk of garlic bread, but far more delicious.
12. Pumpkin, Feta, and Pea Pastitsio
Have you ever heard of pastitsio before? Pastitsio is a baked pasta dish with meat sauce and béchamel sauce that is inspired by the Italian dish lasagna. What’s the point of eating steak when you have pumpkin and feta on your side? It’s packed with peas and eggs and topped in a traditional cream sauce, making this vegetarian bake an excellent antidote for cold days or when you’re seeking something a little more luxurious than your typical baked potato. (Psst. making it in the fall is very enjoyable since you can use canned pumpkin purée.)
13. One-Pot Lemon-Artichoke Piccata Pasta
But can it truly be called piccata if there isn’t any chicken in it? Yes, it is possible, and when it comes to pasta, it is perhaps even better without the addition of protein to begin with. Artichokes serve as a meat substitute and demonstrate that few other flavors match as well with lemon as they do (not to mention that freshly shaved Parmesan cheese). This supper, which takes less than 30 minutes to prepare and requires just one pot, is a wonderful way to unwind after a busy week at the office.
14. Orecchiette Pasta With Broccoli Sauce
A traditional combination of broccoli rabe, spicy sausage, and orecchiette. However, just because something is classic does not rule out the possibility of (or the necessity of) making changes to it. Rather than using meat, this dish substitutes broccoli for the meat and results in a deliciously green sauce that makes the pasta seem equally as unique as the original.
Chili flakes and garlic give it the flavor spike you’re seeking for, and the addition of vegetarian broth makes it even more palatable and filling. Parmesan, lemon zest, or toasted bread crumbs can be sprinkled on top.
15. Sugo Finto With Handmade Pici
If you’re having trouble navigating an Italian menu, here’s some advice: Sugo finto translates as “false sauce” in English. (By fake, we imply that it is not made of meat.) This sauce, which is made from tomatoes, onion, celery, carrot, and red wine, is far from being a fake. When the mood hits, we enjoy cooking fresh pasta; but, this recipe may simply be adapted to accommodate any type of dried noodles.
16. Spinach and Three Cheese Manicotti
While the packed dish might be intimidating to first-time cooks, this recipe makes it more approachable by placing the filling into Ziploc bags and using them to force the ricotta mixture into the tubes. Genius. We appreciate the simplicity of the flavors—garlic, cheese, and spinach are sufficient—as well as the fact that our shopping list contains fewer than ten components.
17. Vegan Sausage and Kale Pasta
Sometimes all you need is a spicy sausage to bring a spaghetti meal together. And, luckily, there are wonderful vegan sausage choices available for those occasions. The sausage is still the star of the show when it’s combined with kale, olives, and fresh basil, but there are plenty of other tastes (and nutrients) to enjoy as you tuck into this dish. When making this dish, you may use mozzarella cheese if you’re a vegetarian, or you can use nutritional yeast or toasted pine nuts if you’re trying to keep it completely vegan.
Creamy High Protein Mushroom and Spinach Pasta (Gluten Free)
1st of November, 2019 (This page was last updated on August 24, 2021.) This creamy mushroom and spinach pasta sauce is produced with a high-protein ingredient that is kept a secret! It’s a wonderful and satisfying supper for a busy weekday. What could be better than a steaming dish of creamy pasta? One that is high in protein and has more nutritious nutrients! This creamy mushroom and spinach pasta recipe features a secret healthy ingredient that replaces heavy cream and adds plant-based protein to the meal, making it a vegetarian option.
It’s TOFU time!
When silken tofu is combined, it has a consistency that is akin to heavy cream.
How is this creamy mushroom and spinach pasta made healthier?
A few easy substitutions transform a dish that is traditionally high in carbohydrates and fat into a more balanced dinner. This mushroom and spinach pasta recipe, while not authentic, is a substantial midweek supper that helps to keep blood sugar levels constant and won’t leave you hungry an hour later, as is the case with authentic Italian cuisine.
- Substitute silken tofu for heavy cream in the following recipes: Approximately 90 percent of heavy cream contains fat, with the majority of that fat being saturated, and very little protein. Tofu is low in saturated fat and high in plant-based protein, so each serving of this pasta contains 5 grams of plant-based protein. Besides calcium, potassium, and iron, tofu includes a variety of other vital nutrients. Change out the white spaghetti for chickpea pasta. When I want to add protein to pasta meals, I like to use chickpea flour pasta, which I make myself. Chickpea pasta has almost twice as much protein and nearly five times as much fiber as normal pasta. Furthermore, the flavors are pretty similar! The chickpea pasta and tofu in this meal provide a total of 18 grams of protein per serving. It’s stuffed with veggies. Several mushrooms and spinach are used in this dish, which provides additional vitamins, minerals, antioxidants, and fiber to the meal.
How to make creamy mushroom and spinach pasta
- Garlic and shallots are sautéed in olive oil
- In a high-powered blender, combine the sautéed garlic and shallots with the tofu and the remaining sauce ingredients
- Mix until smooth. Blend until the mixture is smooth and creamy. Cook the pasta according to the package directions after sautéing the greens and mushrooms. Toss the cooked pasta with the sauce and add the parmesan cheese and veggies
- Serve immediately.
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Please let me know if you like this recipe by leaving a comment or rating below, and be sure to follow me on Instagram and Pinterest for more healthy living ideas. Thank you for taking the time to visit! Print This creamy mushroom and spinach pasta sauce is produced with a high-protein ingredient that is kept a secret! It’s a wonderful and satisfying supper for a busy weekday.
- Alex Aldeborgh is the author of this piece. Preparation time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- Yield: 41 servings
- Category: main dish
- Time required: 30 minutes
- 1 tablespoon olive oil
- 7 cloves minced garlic
- 1 shallot, sliced thin
- 16 ounces silken tofu
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon paprika
- 2 tablespoons white miso paste
- 1 1/2 tablespoons nutritional yeast
- 2 tablespoons lemon juice
- 1/4 cup vegetable broth
- 5 cups sliced mushrooms
- 8 ounces box chickpea pasta shells
- 1/2 cup freshly grated parmesan cheese (grated fine)
- In a large frying pan, heat the olive oil over medium heat until shimmering. Stir in the garlic and shallot, as well as a sprinkle of salt and pepper, and cook for another 2 to 3 minutes. In a high-powered blender, combine half of the sauteed garlic and onion, as well as the tofu and seasonings such as salt and pepper. Other ingredients include paprika, miso, nutritional yeast, lemon juice, and vegetable broth. Blend on high for approximately 30 seconds, or until the mixture is smooth and creamy. Add a little more oil to the pan along with the remaining garlic and shallots and cook for another minute. Toss in the mushrooms and a bit of salt & pepper to taste. Cook the mushrooms for 5-10 minutes, stirring occasionally, until they are soft and cooked through. Season with salt and pepper to taste after adding the spinach and mushrooms to the pan. Maintain the heat and cook until the spinach has wilted. Preparation Instructions: Cook chickpea pasta according per package directions Return the cooked pasta to the saucepan, along with about 1/2 cup of the sauce. Stir in enough sauce to coat the pasta, and add more if necessary. Stir in the parmesan cheese until it is completely melted. Stir in the veggies until everything is well-combined. If preferred, garnish with more parmesan cheese sprinkled over top before serving.
- Because it contains parmesan cheese, this dish is not suitable for vegans. I believe this recipe could easily be converted vegan by omitting the cheese and doubling the nutritional yeast + adding 1 tablespoon of miso, or by substituting shredded vegan cheese for the parmesan cheese. Shells, fettuccine, or elbows are good pasta shapes to use since they hold up well to a creamy sauce.
Keywords:pasta with mushrooms and spinach, gluten-free pasta, high-protein pasta
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