5 High-protein Pasta Recipes for Gym Days You’ll Crave on Repeat

You crushed your workout—now feed those muscles something worth flexing about. These five high-protein pasta recipes are fast, flavorful, and built to help you recover without feeling like you’re eating “diet food.” We’re talking silky sauces, big flavors, and macros that make sense. Grab a pot; gains are calling.

1. Creamy Chicken Alfredo Power Bowls That Don’t Weigh You Down

This lighter, high-protein Alfredo hits the protein mark without the food coma. Greek yogurt stands in for heavy cream, and whole-wheat fettuccine keeps you full longer. It’s perfect post-leg day when you crave comfort but still want to keep it clean(ish).

Ingredients:

• 8 oz whole-wheat fettuccine
• 10 oz cooked chicken breast, sliced
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 cup low-sodium chicken broth
• 1/2 cup plain nonfat Greek yogurt
• 1/3 cup grated Parmesan cheese
• 1 tbsp lemon juice
• 1 cup baby spinach
• Salt and black pepper, to taste
• Red pepper flakes, optional

Instructions:

1. Cook pasta in salted water until al dente. Reserve 1/2 cup pasta water; drain.
2. In a large skillet, heat olive oil over medium. Sauté garlic for 30 seconds until fragrant.
3. Stir in chicken broth and simmer 2 minutes. Reduce heat to low.
4. Whisk in Greek yogurt, Parmesan, and lemon juice until smooth. Do not boil.
5. Add chicken and spinach; warm through. Toss in pasta, loosening with reserved pasta water as needed.
6. Season with salt, pepper, and red pepper flakes. Serve immediately.

Top with extra Parmesan and a squeeze of lemon. Swap chicken for grilled shrimp or toss in steamed broccoli for extra fiber. Want more richness? Add a teaspoon of butter—tiny move, big flavor.

2. Spicy Turkey Bolognese With Chickpea Penne For Big-Lean Energy

All the cozy vibes of a slow-simmered ragù, minus the hours. Lean ground turkey plus chickpea pasta equals double protein without the carb crash. It’s bold, saucy, and sneaks in veggies like a pro.

Ingredients:

• 12 oz chickpea penne
• 1 lb lean ground turkey (93% lean)
• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 3 cloves garlic, minced
• 1 tsp crushed red pepper (adjust to taste)
• 1 tsp dried oregano
• 1/2 tsp fennel seeds, crushed (optional but great)
• 1/2 cup dry red wine (or extra broth)
• 1 (28 oz) can crushed tomatoes
• 1/2 cup low-sodium chicken broth
• Salt and black pepper, to taste
• 1/4 cup grated Pecorino Romano or Parmesan
• Fresh basil, for serving

Instructions:

1. Cook chickpea penne per package; reserve 1/2 cup cooking water. Drain.
2. In a large pot, heat oil over medium. Add onion, carrots, celery; sauté 6–8 minutes until soft.
3. Add turkey, breaking it up; cook until browned. Stir in garlic, red pepper, oregano, and fennel.
4. Deglaze with red wine; simmer 2 minutes. Add crushed tomatoes and broth; simmer 15 minutes.
5. Season with salt and pepper. Toss in pasta, adding pasta water to coat.
6. Finish with cheese and basil. Serve hot.

Great for meal prep—this sauce gets even better overnight. Sub in lentils for a vegetarian twist, or swirl in a spoon of ricotta for extra creaminess (trust me).

3. Lemon-Garlic Shrimp Linguine With Edamame For Quick Recovery

Bright, zesty, and done in 20. Shrimp brings lean protein; edamame sneaks in more without changing the vibe. Perfect when you want something light but still satisfying after a sweaty session.

Ingredients:

• 10 oz whole-wheat linguine
• 12 oz large shrimp, peeled and deveined
• 1 cup shelled edamame (thawed if frozen)
• 2 tbsp olive oil
• 4 cloves garlic, thinly sliced
• Zest and juice of 1 large lemon
• 1/4 tsp red pepper flakes
• 1/4 cup chopped parsley
• Salt and black pepper, to taste
• 2 tbsp grated Parmesan, optional

Instructions:

1. Cook linguine in salted water to al dente. Add edamame for the last 2 minutes. Reserve 1/2 cup pasta water; drain.
2. Meanwhile, pat shrimp dry, season with salt and pepper.
3. Heat olive oil in a large skillet over medium. Add garlic and red pepper; cook 30–45 seconds.
4. Add shrimp; cook 1–2 minutes per side until just pink.
5. Add lemon zest and juice, then toss in pasta and edamame. Loosen with pasta water as needed.
6. Stir in parsley, adjust salt and pepper, and top with Parmesan if using.

Want extra oomph? Add a knob of butter at the end for a glossy finish. Swap edamame for peas, or go gluten-free with brown rice linguine. This one screams easy weeknight win.

4. Cottage Cheese Pesto Rigatoni That’s Silky And Sneaky-High Protein

Think creamy pesto, but the secret is protein-packed cottage cheese blended right into the sauce. It’s lush, bright, and way lighter than the jarred stuff. Bonus: it reheats like a dream.

Ingredients:

• 12 oz rigatoni (whole-wheat or regular)
• 1 cup low-fat cottage cheese
• 1/2 cup fresh basil leaves, packed
• 1/4 cup baby spinach
• 2 tbsp pine nuts or walnuts, toasted
• 2 cloves garlic
• 1/3 cup grated Parmesan
• 2–3 tbsp olive oil
• Juice of 1/2 lemon
• Salt and black pepper, to taste
• 1 cup cherry tomatoes, halved
• 1/2 cup rotisserie chicken, shredded (optional for extra protein)

Instructions:

1. Cook rigatoni in salted water until al dente; reserve 3/4 cup pasta water. Drain.
2. In a blender, combine cottage cheese, basil, spinach, nuts, garlic, Parmesan, olive oil, lemon juice, salt, and pepper. Blend until super smooth.
3. Return pasta to pot over low heat. Toss with sauce, thinning with pasta water until glossy.
4. Fold in tomatoes and chicken if using. Warm through and serve.

Top with extra basil and a crack of pepper. No nuts? Use pumpkin seeds. For vegetarian gains, skip chicken and add white beans—seriously, it works.

5. One-Pot Tuna Tomato Orzo With Olive Crunch For Zero-Fuss Gains

Pantry heroes to the rescue. Canned tuna and orzo team up for a 25-minute, high-protein bowl that tastes way fancier than it should. The olive-parsley topper adds that salty-savory pop.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup orzo
• 1 1/2 cups low-sodium chicken or vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 (5–7 oz) can tuna in water, drained
• 1/2 tsp dried oregano
• 1/4 tsp chili flakes
• Salt and black pepper, to taste
• 2 tbsp chopped Kalamata olives
• 2 tbsp chopped parsley
• 1 tsp lemon zest
• 2 tbsp crumbled feta (optional)

Instructions:

1. In a deep skillet, heat olive oil over medium. Sauté onion 3–4 minutes; add garlic for 30 seconds.
2. Stir in orzo to toast 1 minute. Add broth, tomatoes, oregano, chili flakes; bring to a simmer.
3. Cook, stirring occasionally, 8–10 minutes until orzo is tender and saucy. Add a splash of water if needed.
4. Fold in tuna; season with salt and pepper. Warm through.
5. Mix olives, parsley, and lemon zest in a small bowl. Spoon over orzo and finish with feta if using.

Swap tuna for canned salmon for extra omega-3s. Add spinach at the end for greens, or stir in a dollop of Greek yogurt to make it creamy. One pot, no drama.

Final Bite

High-protein pasta doesn’t have to be bland or boring—it just needs smart swaps and bold flavors. Pick one, set a timer, and fuel up like a champ. Your post-workout self will be very, very happy.