Description
Whip up this Quick & Delicious Protein Pasta Recipe for a Healthy Meal in under 40 minutes! Packed with lean protein, fiber, and fresh veggies, it’s a satisfying and nutritious weeknight dinner.
Ingredients
Scale
- 1 pound whole wheat pasta (or your preferred high-protein pasta option like lentil or chickpea pasta)
- 1 tablespoon olive oil
- 1 pound lean ground turkey or chicken (or firm tofu, crumbled, for a vegetarian option)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1 teaspoon dried Italian seasoning
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper, or to taste
- 1 cup chopped fresh spinach or kale
- Optional: Red pepper flakes for a touch of heat
- Optional: Grated Parmesan cheese, for serving
Instructions
- 1. Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until al dente. Reserve about 1 cup of the pasta water before draining.
- 2. Brown the Protein: While the pasta is cooking, heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the ground turkey (or chicken, or crumbled tofu) and cook, breaking it up with a spoon, until browned and cooked through. If using ground meat, drain off any excess fat.
- 3. Sauté Aromatics: Add the chopped onion to the skillet and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- 4. Add Tomatoes and Seasonings: Pour in the crushed tomatoes. Stir in the Italian seasoning, salt, and black pepper. Bring the sauce to a simmer.
- 5. Simmer the Sauce: Reduce the heat to low, cover, and let the sauce simmer for at least 10-15 minutes. This allows the flavors to meld and deepen.
- 6. Wilt the Greens: Stir in the chopped spinach or kale during the last 2-3 minutes of simmering, just until it wilts.
- 7. Combine and Adjust: Add the drained pasta directly to the sauce in the skillet. Toss everything together to coat the pasta evenly. If the sauce seems a little thick, add a splash or two of the reserved pasta water until you reach your desired consistency.
- 8. Serve: Taste and adjust seasonings as needed. Serve hot, garnished with grated Parmesan cheese and red pepper flakes if desired.
Notes
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat on the stovetop with a splash of water or broth for best results, or in the microwave.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 450-550 (depending on protein source and portion)
- Sugar: Approx. 8-10g
- Sodium: Approx. 500-700mg
- Fat: Approx. 10-15g
- Carbohydrates: Approx. 60-70g
- Fiber: Approx. 8-12g
- Protein: Approx. 25-35g