There’s something deeply comforting about a warm bowl of pasta, especially when it’s packed with protein to keep you energized and satisfied. As someone who grew up watching Mama Lou lovingly stir her pots in the kitchen, I’ve always believed that a great pasta recipe protein combo is more than just food—it’s a celebration of family, tradition, and pure love. Whether it was Sunday dinners shared with my sister Ouma or quiet afternoons filled with Mama Lou’s stories, pasta was always at the heart of our gatherings. Today, I want to share a pasta recipe protein that’s close to my heart, blending wholesome ingredients with the warmth of those cherished memories.
Table of Contents
Why You’ll Love This pasta recipe protein
This pasta recipe protein isn’t just about filling your belly—it’s about nourishing your soul. I remember the first time I made a similar dish with Ouma; we laughed over the stove, tossing ingredients together like it was a magic spell. The perfect balance of tender pasta, hearty protein, and rich sauce brings back those moments of joy and connection. Plus, it’s incredibly versatile and easy to customize, making it ideal for busy weeknights or leisurely weekend meals.
What makes this pasta recipe protein stand out is its simplicity paired with nutrition. It’s designed to provide a satisfying dose of protein that keeps you feeling full and focused, whether you’re fueling a hectic day or unwinding with family. The ingredients are fresh, approachable, and reminiscent of the classic dishes Mama Lou used to prepare, but with a modern twist that fits today’s lifestyle.
Ingredients You’ll Need for This pasta recipe protein
- 12 ounces whole wheat penne pasta (or your favorite shape)
- 1 pound boneless, skinless chicken breasts, diced (substitute with firm tofu or chickpeas for a vegetarian option)
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 cup fresh spinach leaves
- 1/2 cup low-sodium chicken broth (or vegetable broth for a vegetarian twist)
- 1/4 cup grated Parmesan cheese (optional, or use nutritional yeast for a vegan alternative)
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional for a little heat)
- Salt and freshly ground black pepper, to taste
- Fresh basil leaves, for garnish
Nutrition Facts
- Calories: Approximately 450 per serving
- Protein: 38 grams
- Fat: 12 grams (mostly healthy fats from olive oil)
- Carbohydrates: 45 grams
- Fiber: 7 grams
- Sugar: 6 grams (from fresh tomatoes and onion)
- Sodium: 320 milligrams (can be reduced by using low-sodium broth)
Power-Packed Pasta Recipe Protein Boosted for Flavor and Fitness
Learn how to make delicious pasta recipe protein. Easy recipe with step-by-step instructions.
- Total Time: 45 minutes
- Yield: 4 servings 1x
Ingredients
- 12 ounces whole wheat penne pasta (or your favorite shape)
- 1 pound boneless, skinless chicken breasts, diced (substitute with firm tofu or chickpeas for a vegetarian option)
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 cup fresh spinach leaves
- 1/2 cup low-sodium chicken broth (or vegetable broth for a vegetarian twist)
- 1/4 cup grated Parmesan cheese (optional, or use nutritional yeast for a vegan alternative)
- 1 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes (optional for a little heat)
- Salt and freshly ground black pepper, to taste
- Fresh basil leaves, for garnish
Instructions
- Bring a large pot of salted water to a boil. Cook the whole wheat penne pasta according to package instructions until al dente, about 8-10 minutes. Drain and set aside, reserving about 1/2 cup of pasta water.
- While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the diced chicken breasts and season lightly with salt and pepper. Cook until golden brown and cooked through, about 6-7 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add the chopped onion and garlic. Sauté until fragrant and translucent, about 3 minutes, stirring frequently so the garlic doesn’t burn.
- Add the cherry tomatoes and cook for another 4-5 minutes, until they begin to soften and release their juices.
- Pour in the chicken broth and sprinkle in the oregano and red pepper flakes. Allow the mixture to simmer for 3-4 minutes, letting the flavors meld together.
- Return the cooked chicken to the skillet, stirring it into the sauce. Then add the fresh spinach leaves, allowing them to wilt gently in the warm sauce.
- Combine the cooked pasta with the skillet contents. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it up. Toss everything together until the pasta is evenly coated.
- Remove from heat and stir in the grated Parmesan cheese, if using. Taste and adjust seasoning with salt and pepper as needed.
- Serve immediately, garnished with fresh basil leaves for that extra touch of color and aroma.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish
- Method: Cooking
- Cuisine: International
Steps to Create Your pasta recipe protein
- Bring a large pot of salted water to a boil. Cook the whole wheat penne pasta according to package instructions until al dente, about 8-10 minutes. Drain and set aside, reserving about 1/2 cup of pasta water.
- While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the diced chicken breasts and season lightly with salt and pepper. Cook until golden brown and cooked through, about 6-7 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add the chopped onion and garlic. Sauté until fragrant and translucent, about 3 minutes, stirring frequently so the garlic doesn’t burn.
- Add the cherry tomatoes and cook for another 4-5 minutes, until they begin to soften and release their juices.
- Pour in the chicken broth and sprinkle in the oregano and red pepper flakes. Allow the mixture to simmer for 3-4 minutes, letting the flavors meld together.
- Return the cooked chicken to the skillet, stirring it into the sauce. Then add the fresh spinach leaves, allowing them to wilt gently in the warm sauce.
- Combine the cooked pasta with the skillet contents. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it up. Toss everything together until the pasta is evenly coated.
- Remove from heat and stir in the grated Parmesan cheese, if using. Taste and adjust seasoning with salt and pepper as needed.
- Serve immediately, garnished with fresh basil leaves for that extra touch of color and aroma.
Tips for Making the Best pasta recipe protein
From my years in the kitchen, and countless afternoons cooking alongside Mama Lou and Ouma, I’ve learned a few secrets to elevating this dish each time you make it:
- Choose quality pasta: Whole wheat adds fiber and a nutty flavor, but don’t be afraid to try a gluten-free version or a legume-based pasta to boost protein further.
- Don’t overcook your protein: The chicken should be juicy and tender, not dry. Keeping it diced and cooking over medium heat helps maintain moisture.
- Fresh herbs matter: I always keep basil and oregano fresh when I can—there’s something about fresh herbs that bring the dish alive, just like Mama Lou’s garden used to.
- Reserve pasta water: This starchy water is liquid gold for your sauce. It helps bind everything together and adds a silky texture.
- Customize your veggies: Feel free to add mushrooms, bell peppers, or zucchini—whatever reminds you of family dinners or your favorite market finds.
Serving Suggestions and Pairings
I love serving this pasta alongside a crisp green salad, something fresh and simple to balance the richness of the protein-packed dish. One of my favorites, inspired by Mama Lou, is a lemony arugula salad with shaved fennel and toasted pine nuts. The peppery, citrusy notes cut through the heartiness beautifully. Learn more: Deliciously Creamy Pasta Recipe Lactose Free and Full of Flavor
For drinks, a chilled glass of white wine or sparkling water with a twist of lime always feels festive without overpowering the meal. And if you’re sharing with family or friends, don’t forget warm, crusty bread to sop up every last drop of that delicious sauce—Mama Lou would insist on it.
Storage and Reheating Tips
Leftovers from this pasta recipe protein can be just as delightful the next day, especially when reheated properly. I recommend storing the pasta and sauce together in an airtight container in the refrigerator for up to 3 days. If you want to keep the pasta separate, it’s best to do so to avoid it becoming mushy.
When reheating, add a splash of broth or water to the pan and warm gently over medium heat, stirring often to prevent sticking. Microwave reheating works too but be sure to cover the dish and stir halfway through for even heating. A quick tip from my kitchen: add a tiny drizzle of olive oil or a knob of butter when warming—this revives the flavors and texture beautifully.
Frequently Asked Questions
What are the main ingredients for pasta recipe protein?
The main ingredients for pasta recipe protein include the items listed in our ingredients section above. Each ingredient plays a crucial role in achieving the perfect flavor and texture.
How long does it take to make pasta recipe protein?
The total time to make pasta recipe protein includes both preparation and cooking time. Check the recipe card above for exact timing details.
Can I make pasta recipe protein ahead of time?
Yes, pasta recipe protein can often be prepared in advance. Store it properly in an airtight container in the refrigerator and consume within the recommended timeframe.
What can I serve with pasta recipe protein?
pasta recipe protein pairs well with various sides and accompaniments. Consider the serving suggestions mentioned in the recipe for the best dining experience.
Is pasta recipe protein suitable for special diets?
Depending on the ingredients used, pasta recipe protein may be adapted for various dietary needs. Check the ingredients list and consider substitutions as needed for your dietary requirements.
Final Thoughts
Cooking this pasta recipe protein always brings me back to the warmth of Mama Lou’s kitchen and the laughter shared with Ouma. It’s a dish that nourishes more than just the body—it feeds memories, love, and connection. Whether you’re cooking for yourself or the whole family, I hope this recipe becomes a beloved staple in your home as it has in mine.
Food has an incredible way of weaving together moments and people, and with every bite of this pasta, I’m reminded of those treasured afternoons when life was simple, and the best ingredients were always love and time. So go ahead, gather your ingredients, and let this recipe bring a little bit of that warmth into your kitchen today.
