These 12 low calorie high protein pasta recipes have 38 to 62 grams of protein and stay under 460 calories per serving, from Shrimp Lemon Garlic Protein Pasta to Turkey Bolognese and Creamy Cajun Chicken Penne.

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Pasta can fit a low calorie, high protein diet. The trick is using protein pasta, measuring the portion and adding lots of lean protein and vegetables.

Each recipe uses 6 oz of dry pasta for 4 servings, then doubles down on chicken, shrimp, turkey or beef.

Creamy sauces are made with Greek yogurt or blended cottage cheese instead of cream.

Looking for more pasta recipes? You might also like 30 Easy Chicken Pasta Recipes, 15 One Pot Pasta Recipes and Pasta Salads.

Best Protein Pastas

Chickpea pasta has the most protein and fiber. High protein wheat pasta tastes closest to regular pasta.

• Chickpea pasta: chickpea pasta with about 11g protein per serving.
• Protein pasta: high protein pasta closest to regular pasta.
• Spiralizer: a spiralizer for half-and-half bowls.
• Pasta pot: a pasta pot with built-in strainer.
• Food scale: a food scale to measure dry pasta.

12 LOW CALORIE HIGH PROTEIN PASTA RECIPES

Every recipe serves 4. The protein in each title is per serving and is added up from the ingredients listed.

1. Shrimp Lemon Garlic Protein Pasta (50g Protein)

Shrimp tossed with protein spaghetti, lemon, garlic and parsley.

Save a little pasta water for the sauce.

Ingredients:

• 1.75 lb shrimp
• 6 oz protein spaghetti
• 1 tbsp butter
• 1/4 cup parmesan
• Lemon, garlic, parsley

Instructions:

1. Cook pasta.
2. Cook shrimp with garlic.
3. Toss with pasta, lemon and parmesan.
4. Add pasta water if needed.

Serves: 4 | Protein: about 50g per serving | Calories: about 370 | Keeps: 3 to 4 days in the fridge

2. Turkey Bolognese (43g Protein)

Lean turkey simmered with tomatoes and carrots over protein pasta.

Simmer 20 minutes for the best flavor.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 6 oz protein pasta
• 1 can crushed tomatoes
• Onion, carrot, garlic

Instructions:

1. Brown turkey with vegetables.
2. Add tomatoes.
3. Simmer 20 minutes.
4. Serve over pasta.

Serves: 4 | Protein: about 43g per serving | Calories: about 450 | Keeps: 3 to 4 days in the fridge

3. Creamy Cajun Chicken Penne (61g Protein)

Cajun chicken and peppers in a cottage cheese cream sauce.

Blend the cottage cheese smooth.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein penne
• 1 cup cottage cheese
• 2 bell peppers
• Cajun seasoning

Instructions:

1. Cook pasta.
2. Cook seasoned chicken and peppers.
3. Blend cottage cheese.
4. Toss everything.

Serves: 4 | Protein: about 61g per serving | Calories: about 440 | Keeps: 3 to 4 days in the fridge

4. Chicken Broccoli Alfredo (62g Protein)

Chicken and broccoli with pasta in a Greek yogurt parmesan sauce.

Add yogurt off the heat.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein fettuccine
• 4 cups broccoli
• 1/2 cup Greek yogurt
• 1/4 cup parmesan

Instructions:

1. Cook pasta with broccoli.
2. Cook chicken.
3. Mix yogurt and parmesan.
4. Toss off the heat.

Serves: 4 | Protein: about 62g per serving | Calories: about 460 | Keeps: 3 to 4 days in the fridge

5. Beef and Zucchini Half-Noodle Pasta (45g Protein)

Lean beef marinara over half pasta, half zucchini noodles.

Cuts about 100 calories per bowl.

Ingredients:

• 1.5 lb 96% lean ground beef
• 4 oz protein spaghetti
• 3 zucchini, spiralized
• 1.5 cups marinara

Instructions:

1. Cook pasta.
2. Brown beef with marinara.
3. Warm zoodles.
4. Toss together.

Serves: 4 | Protein: about 45g per serving | Calories: about 380 | Keeps: 3 to 4 days in the fridge

6. Pesto Chicken Pasta with Tomatoes (55g Protein)

Chicken, pasta and cherry tomatoes with a light pesto.

2 tbsp pesto covers 4 servings.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein pasta
• 2 tbsp pesto
• 1 pint cherry tomatoes

Instructions:

1. Cook pasta.
2. Cook chicken.
3. Toss with pesto and tomatoes.
4. Serve.

Serves: 4 | Protein: about 55g per serving | Calories: about 440 | Keeps: 3 to 4 days in the fridge

7. Tuna Pasta Bake (38g Protein)

Tuna, peas and pasta baked in a light cottage cheese sauce.

Use a small amount of cheese on top.

Ingredients:

• 3 cans tuna
• 6 oz protein pasta
• 1 cup peas
• 1 cup cottage cheese
• 1/4 cup cheddar

Instructions:

1. Cook pasta.
2. Mix with tuna, peas and cottage cheese.
3. Top with cheese.
4. Bake at 375°F for 15 minutes.

Serves: 4 | Protein: about 38g per serving | Calories: about 330 | Keeps: 3 to 4 days in the fridge

8. Chicken Fajita Pasta (57g Protein)

Fajita chicken and peppers with pasta in a salsa yogurt sauce.

Use salsa as the sauce base.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein pasta
• 3 bell peppers
• 1/2 cup salsa + 1/4 cup Greek yogurt

Instructions:

1. Cook pasta.
2. Cook chicken and peppers with fajita spices.
3. Stir in salsa and yogurt.
4. Toss.

Serves: 4 | Protein: about 57g per serving | Calories: about 410 | Keeps: 3 to 4 days in the fridge

9. Shrimp and Spinach Orzo (44g Protein)

Shrimp, spinach and a little orzo with lemon and feta.

Orzo cooks in 9 minutes.

Ingredients:

• 1.75 lb shrimp
• 3/4 cup orzo
• 5 oz spinach
• 1/4 cup feta
• Lemon

Instructions:

1. Cook orzo.
2. Cook shrimp.
3. Wilt spinach.
4. Toss with feta and lemon.

Serves: 4 | Protein: about 44g per serving | Calories: about 330 | Keeps: 3 to 4 days in the fridge

10. Turkey Taco Pasta (43g Protein)

Turkey taco meat with pasta shells and salsa.

One pot.

Ingredients:

• 1.5 lb 93% lean ground turkey
• 6 oz protein shells
• 1 cup salsa
• 1/4 cup cheddar

Instructions:

1. Brown turkey with taco seasoning.
2. Add pasta, salsa and water.
3. Simmer 12 minutes.
4. Top with cheese.

Serves: 4 | Protein: about 43g per serving | Calories: about 440 | Keeps: 3 to 4 days in the fridge

11. Creamy Chicken Mushroom Pasta (57g Protein)

Chicken and mushrooms in a savory broth sauce with pasta.

Chicken broth makes a savory sauce.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein pasta
• 8 oz mushrooms
• 1 cup broth
• 1/4 cup Greek yogurt

Instructions:

1. Cook pasta.
2. Sear chicken.
3. Cook mushrooms with broth.
4. Stir in yogurt and toss.

Serves: 4 | Protein: about 57g per serving | Calories: about 400 | Keeps: 3 to 4 days in the fridge

12. Spicy Chicken Arrabbiata (55g Protein)

Chicken in a spicy tomato garlic sauce over penne.

Red pepper flakes bring the heat.

Ingredients:

• 1.75 lb chicken breast
• 6 oz protein penne
• 1 can crushed tomatoes
• Garlic, red pepper flakes, basil

Instructions:

1. Cook pasta.
2. Cook chicken.
3. Simmer tomatoes with garlic and chili.
4. Toss.

Serves: 4 | Protein: about 55g per serving | Calories: about 410 | Keeps: 3 to 4 days in the fridge

FAQ

Can pasta be low calorie?

Yes, if you measure it and pair it with lean protein and vegetables.

What pasta has the most protein?

Chickpea and lentil pasta have the most.

How much dry pasta is one serving?

About 1.5 to 2 oz dry.

How do I make pasta sauce creamy without cream?

Blend cottage cheese or stir in Greek yogurt off the heat.

Can I meal prep pasta?

Yes. Keep 3 to 4 days and add a splash of water when reheating.

With protein pasta and a few lean sauces, pasta night fits right into a high protein week.

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