Easy High Protein Pasta

By on

High-Protein Pasta is loaded with juicy chicken sausage, protein pasta, marinara sauce, spinach, pesto, and cottage cheese for a healthier pasta dish that keeps you full and won't weigh you down. It's ready in 20 minutes, so it's perfect for busy weeknights or meal prepping.

0 CAL 0g CARBS 0g FAT 0g PROTEIN
Leave a Comment

I'm all about prepping healthy, high-protein meals for the week, and this pasta dish is always at the top of my list. It's easy to make, uses store-bought ingredients, so there's barely any prep, and is a great clean-out-your-fridge meal!

The cottage cheese, chicken sausage, and protein pasta rack up the protein while keeping the overall calories lower than a traditional pasta dish. All that's left is your favorite jar of marinara sauce, pesto, and spinach. Top it off with a little Parmesan cheese and basil for more flavor.

Here are more chicken sausage recipes you might like: Chicken Sausage Pasta with Broccoli, Lemon Orzo with Broccoli and Chicken Sausage, and Grilled Chicken Sausages and Vegetables!

Ingredients for high-protein pasta laid out on a light surface, including raw Italian sausages, fresh spinach, bowtie pasta, ricotta cheese, marinara sauce, pesto, grated Parmesan, and a small bowl of salt.

Before You Get Started

Here's what you need to grab or prep ahead of time before making this dish:

  • Prep your pasta beforehand: Boiling pasta beforehand and keeping it in the fridge for 1-2 days will cut down on prep time.
  • Change up the chicken sausage flavor: You can use any savory flavor of chicken sausage you like for this recipe. Caprese, Spinach and Cheese, Garlic and Onions, or Italian chicken sausage would be delicious! Ground turkey sausage works, too.
  • Choose your cottage cheese: Low-fat or regular cottage cheese will work for this recipe.
  • Add more veggies: If you don't have spinach or want to use up those leftover veggies in your fridge, go for it!

Mix It Up

Want to swap one or more ingredients out for something else? Here are some easy ideas:

  • Veggie boost: Add sautéed mushrooms, bell peppers, or zucchini along with the spinach to increase the veggie content.
  • Spicy kick: Stir in red pepper flakes or a dash of hot sauce to give the sauce some heat.
  • Cheese change: Mix in shredded mozzarella or sprinkle grated Parmesan on top for extra cheesiness.
  • Herb twist: Add fresh basil, oregano, or thyme to the sauce for a more aromatic dish.
  • Extra sauce: Double the marinara and creamy base for a saucier pasta perfect for soaking up every bite.

How to Make This High-Protein Pasta Recipe

Here's how to whip up this recipe step-by-step:

1. Cook the Pasta

Boil your pasta until it's al dente but cooked through. If using chickpea pasta or lentil pasta, watch the time carefully to avoid mushiness.

2. Brown the Sausage

Cook your sausage slices in a hot pan until they're browned and crispy on the outside. If the sausage is raw, cook it longer until fully done.

Alternative: You can also grill or bake the sausage if you prefer less oil.

3. Wilt the Spinach

Add spinach to the pan with the sausage and stir just until it softens. This should only take a minute or two. If you want to add more veggies, cook them until softened.

Pro tip: Fresh spinach cooks fast, so don't leave it unattended or it'll turn mushy.

4. Combine Sauce and Creaminess

Mix your marinara sauce with a creamy base like cottage cheese and pesto, then add it to the pan. Let it warm up and blend together.

Smooth sauce: If you don't like the chunkiness of cottage cheese, use a blender to blend the marinara and cottage cheese together.

5. Toss Everything Together

Add the cooked pasta to the pan and stir until the sauce coats everything evenly. Serve with optional toppings like cheese or fresh herbs.

Cooked farfalle pasta coated in a creamy tomato sauce with chunks of sausage and wilted spinach, all mixed together in a black skillet. A wooden spoon rests on the side, ready to serve.

One-Pot Cooking Method

You can simplify cooking by using one pan for the sausage, spinach, and sauce, then stirring in cooked pasta at the end. For an oven method, brown the sausage and wilt the spinach on the stovetop, combine everything in a baking dish with sauce and pasta, top with cheese, and bake until bubbly and heated through. This approach saves stovetop time and makes cleanup easier. Just keep an eye on the pasta's texture to avoid overcooking.

Storing Protein Pasta in the Fridge

Here's how to keep leftovers fresh for days:

  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
  • Reheating: Warm leftovers gently in a skillet over medium heat, stirring occasionally until heated through. You can also microwave, stirring halfway to ensure even heating.
  • Leftovers:
    • Turn the leftovers into a baked pasta casserole by adding extra cheese on top and baking until bubbly.

Frequently Asked Questions

Here are some of the most commonly asked questions about making high-protein pasta:

Yes, you can substitute regular pasta if you don't have protein pasta on hand. Just be mindful that regular pasta has less protein and fiber, so the nutritional profile will differ. If you want to keep the meal higher in protein, consider adding an extra serving of sausage or another lean protein on the side.

 

The cottage cheese and pesto already add creaminess, but if you want it richer, stir in a spoonful of ricotta or cream cheese. You can also add a splash of reserved pasta cooking water to loosen the sauce and give it a silky finish.

 

It's best fresh or refrigerated. Freezing is possible, but not ideal, because the texture of the protein pasta and spinach may suffer. If you want to freeze it, separate the pasta and sauce, freeze them in airtight containers, and thaw overnight in the fridge before reheating gently.

 

To make this recipe vegan, swap the chicken sausage for a plant-based sausage alternative that suits your taste. Replace the cottage cheese with a creamy dairy-free option like blended silken tofu, cashew cream, or vegan ricotta. Use a vegan-friendly pesto (check for Parmesan or replace with a homemade nut and herb blend) and choose a marinara sauce without added cheese or animal products. These swaps keep the dish creamy and protein-packed while staying plant-based.

 

A bowl of creamy sausage and spinach farfalle pasta, topped with freshly grated Parmesan cheese. A gold fork rests inside the bowl, surrounded by a linen napkin, grated cheese, pepper grinder, and a bowl of pesto. A skillet of pasta is partially visible in the background.
The Recipe
Loading Video…

Easy High Protein Pasta

0 CAL 0g CARBS 0g FAT 0g PROTEIN
PREP TIME: 10 Min
COOK TIME: 10 Min
TOTAL TIME: 20 Min
Leave a comment
  • Print
  • Download
  • Send to your inbox

Ingredients

US METRICS
  • 4 lean chicken sausages, sliced (or ground turkey sausage)
  • 12 oz pasta
  • 16 oz marinara sauce
  • 4 cups baby spinach
  • 1 cup low fat cottage cheese
  • 2 tbsp pesto
  • Salt and pepper

Instructions

(Hide Media)

Switch to prevent your screen from going dark.

1

Cook your pasta until al dente, following the package instructions. If using chickpea or alternative pasta make sure not to overcook so it doesn’t get gummy.

Bowtie pasta boiling in a stainless steel pot filled with hot water, with bubbles rising to the surface. Ingredients like sausage and pesto are visible nearby on the counter.
2

Blend the cottage cheese, pesto, salt, and pepper.

3

While the pasta cooks, add the sliced chicken sausages to a hot skillet and cook for 3-5 minutes per side until they are crispy and browned. If the sausages aren’t precooked, they may need longer.

4

Add the spinach to the pan and stir for 1-2 minutes until it wilts.

5

Add the marinara sauce and cottage cheese to the skillet. Stir and let it simmer for a couple minutes until warmed through.

6

Stir in the cooked pasta. If desired top with parmesan cheese, fresh basil, shredded mozzarella, or any other toppings you like.

Nutritional Facts
Serving Size: 2 cups
Amount Per Serving
Calories 0
Calories from Fat 0
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

user image
About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
0 Comments
On Easy High Protein Pasta
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.