Key Takeaways
- Americans usually eat pasta made with refined grains once a week.
- Refined grains are lower in fiber and protein, and high intake is associated with poorer health.
- Swapping these for high-protein and fiber pasta recipes using whole grains or bean-based noodles will ensure you stay full and energized.
In a survey from the National Pasta Association, 73% of Americans eat pasta at least once a week. Sixty percent of those respondents shared that pasta was a food they could not live without.
Pasta is easy, fortified with nutrients, shelf-stable, and cooks within eight to twelve minutes; we love eating it!
Unfortunately, most pasta is made from refined grains, specifically white flour.
Because refined grains lack fiber and protein, the carbohydrates in pasta are rapidly absorbed and raise glucose levels quicker than whole grain or fiber-rich options.
The typical American diet includes more refined grains than whole grains, and the total diet is associated with worse heart health.
However, refined grains alone have not consistently been associated with an increased risk of heart disease.
Some studies have found that refined grain intake above seven servings daily (like white pasta) is associated with a 33% increased risk of developing heart disease.
Increased whole grain intake is associated with a decreased risk of type 2 diabetes.
Every one-ounce increase in whole grains reduced the risk of developing type 2 diabetes by 13%.
Protein and fiber help to keep you full and prevent energy crashes between meals and snacks.
Each person has unique protein needs, but generally, it's recommended that adults consume at least 15 to 30 g of protein at meals and 7 to 15 g at snacks.
Aiming for 7 g of fiber per meal will provide 25% of your daily needs.
Read our top-recommended protein pasta recipes that will help you easily meet your protein and fiber goals, all approved by a registered dietitian.
These dishes contain at least 15 g of protein and 7 g of fiber to keep you full and improve your health.
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12 High-Protein Pasta Recipes
These high-protein pasta recipes incorporate various ingredients that increase the fiber and protein.
You can do this to any pasta recipe by:
- Adding lean protein sources like fish, chicken, and turkey to your pasta will boost the protein.
- Opting for lentils or beans added to the dish or using bean-based pasta adds protein and fiber.
- Finally, adding vegetables or using whole-grain pasta will provide more fiber.
1. Creamy Sun-Dried Tomato Pasta with Chicken
Serve this creamy sun-dried pasta dish for busy weeknights–it takes thirty minutes from start to finish.
Why We Like It
- This pasta recipe contains nutrient and fiber-rich vegetables like tomatoes, spinach, peppers, and zucchini paired with protein-rich chicken.
- One serving has 40 g of protein and 7 g of fiber.
- It is easy to swap pasta for a gluten-free option and already dairy-free for dietary needs or preferences.
2. Lemon Asparagus Pasta with Feta
A creamy feta sauce made with high-protein Greek yogurt is served on top of pasta and asparagus. The dish is ready to eat in just twenty minutes.
Why We Like It
- This meatless and quick meal is full of protein and fiber. Greek yogurt is a protein source. For more fiber, choose a whole-grain or bean-based pasta.
- One serving has 20 g of protein and 6.4 g of fiber.
- You could add leftover chicken for more protein and no extra cooking time.
3. Vegan Mushroom Bolognese Pasta
This quick vegan bolognese is a hearty meat-free version that works for everyone in your family.
Why We Like It
- Full of vegetables–mushrooms, tomatoes, onions, carrots.
- One serving has 16 g of protein and 9 g of fiber.
- It is vegan and includes walnuts and pine nuts for extra protein and fiber.
4. Red Lentil Pasta with Marinara
Serve this easy vegetarian meal that’s packed with filling protein, fiber, and nutrients.
Why We Like It
- Uses lentil pasta and a variety of vegetables – peppers, onion, tomatoes, zucchini, and spinach.
- Each serving has 23 g of protein and 14 g of fiber.
- Most people like the flavor and texture of lentil pasta.
5. Four-Ingredient Pasta Salad
This recipe uses simple ingredients that you can quickly throw together to make a filling and tasty pasta salad. Mix cooked chickpea pasta after it has cooled with cheddar cheese, vegetable slaw, and a vinaigrette or Italian dressing.
Why We Like It
- Perfect to make ahead and use for lunches and dinners throughout the week.
- One filling serving has 21 g of protein and 9 g of fiber.
- As pasta cools off, its structure changes, resulting in more resistant starch (a type of fiber). Resistant starch helps maintain stable blood glucose levels.
6. Healthy Tuna Noodle Casserole with Chickpea Pasta
This healthier classic recipe will fill you with fiber and protein-rich chickpea noodles, tuna, veggies like peas, onions, and mushrooms, and a cream sauce.
Why We Like It
- Easily accommodates gluten or dairy-free preferences.
- One filling serving provides 43 g of protein and 12 g of fiber.
- It's a great way to include a milder-tasting fish (you can swap for chicken or salmon).
7. Butternut Black Bean Pasta Skillet
This vegetarian pasta skillet ensures you get enough protein from the black beans, cheese, and whole-grain pasta.
Why We Like It
- Uses whole-grain pasta and roasted butternut squash with black beans for a unique and filling pasta dish.
- Each serving has 28 g of protein and 18 g of fiber.
- You could always add a lean protein source like chicken if you prefer.
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8. Tomato Basil Tofu Pasta
This tomato basil pasta sauce is creamy and flavorful, thanks to the silken tofu blended with tomatoes, basil, garlic, and spices.
Why We Like It
- Uses flavorful vegetables paired with protein-rich tofu for a vegan pasta option.
- Each serving has 23 g of protein and 7 g of fiber.
- You can swap the gluten-free pasta for whole-grain or bean-based pasta.
9. Healthy Chicken Pad Thai
Make this favorite dish at home for a healthy version packed with vegetables, chicken, and brown rice noodles.
Why We Like It
- Uses brown rice noodles and a variety of vegetables – peppers, carrots, onions, and bean sprouts.
- Each serving has 36 g of protein and 7 g of fiber.
- This recipe has an Instant Pot version and can be doubled for a crowd.
10. Potato Gnocchi with Spinach and White Beans
This one-skillet vegetarian pasta option is easy to prep and clean up. It's loaded with protein and fiber, and the pesto and sun-dried tomatoes give it tons of Italian flavor.
Why We Like It
- Thick and soft gnocchi cooks quickly in about five minutes, then add the ingredients stepwise to finish the dish.
- A serving has 20 g of protein and 12 g of fiber.
- For different variations, you can easily swap spinach for kale, use different white beans, and add extra vegetables or lean protein.
11. Healthy Creamy Cajun Pasta
Serve this creamy and spicy dish with higher protein pasta (a blend of whole wheat flour, lentils, chickpea, and pea protein), cottage cheese, vegetables, and chicken. Blending the cottage cheese sauce gives it a smooth, creamy texture.
Why We Like It
- Opting for a higher-protein pasta ensures you get filling protein and around 4 g of fiber per serving.
- Each serving of the whole dish has 38 g of protein and 7 g of fiber.
- You can omit the meat and still get enough protein from the cottage cheese and pasta noodles.
12. High-Protein Lasagna with Cottage Cheese
Lean ground beef, chickpea-based pasta noodles, and cottage cheese are ingredients that bump up the protein content of this traditional favorite.
Why We Like It
- Uses chickpea pasta with fiber and protein and store-bought, no-sugar-added tomato sauce for ease.
- Each serving has 34 g of protein and 6 g of fiber.
- Keeping most ingredients traditional, except for the noodles and cottage cheese, makes this lasagna appealing to most people.
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Takeaway
Choosing high-protein whole grain or bean-based pasta dishes with fiber from vegetables and beans ensures you’ll feel energized and satisfied.
Try some of these twelve high-protein pasta recipes, all approved by a registered dietitian.
Use tips from this article to find high-protein and fiber pasta recipes.
How a Dietitian Can Help
If you need individualized help selecting recipes and cooking methods, consider working with a dietitian—they can help you develop a balanced eating plan and suggest tips to accurately read food labels and prepare recipes.
At Nourish, every nutrition appointment is dedicated to helping you find solutions that bring you closer to your health goals.
Our patients feel their best when they receive individualized nutrition recommendations.
You may not know what to expect if you’ve never met with a dietitian before. Here are questions to ask:
- How do I know how much protein I need?
- What are some healthy high-protein snacks?
- Should I be using protein powder or supplements?
Find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Why Join Nourish's RD Network
Frequently Asked Questions
Adding lean protein sources like fish, chicken, and turkey to your pasta will boost the protein content of your pasta dish.
Opting for lentils or beans, either added to the dish or used as bean-based pasta, adds protein and fiber.
Bean—or lentil-based pasta, is an excellent way to boost pasta's protein and fiber content compared to typical refined white pasta.
Chickpea pasta contains 11 g of protein per two-ounce serving, while other bean and lentil pasta blends contain about 10 g of protein per two-ounce serving.
