High-protein pasta is mostly about the sauce, not the noodle: put a large serving of lean protein in the pan and keep the dry pasta to about 85 grams per person. This lemon garlic shrimp pasta does that with 170 grams of shrimp per plate, frozen peas and a little parmesan, and lands at about 650 calories and 55 grams of protein. It takes 20 minutes, and the shrimp go straight from the freezer bag.
Ingredients
Serves 4. Total time about 20 minutes.
| Ingredient | Metric | Imperial |
|---|---|---|
| Spaghetti or linguine, dry | 340 g | 12 oz (about ¾ of a 450 g box) |
| Raw shrimp, peeled and deveined, thawed | 680 g | 1½ lb |
| Frozen peas | 300 g | 2 cups |
| Baby spinach | 140 g | 1 clamshell (5 oz) |
| Parmesan, finely grated | 60 g | ¾ cup |
| Olive oil | 30 ml | 2 tbsp |
| Garlic, thinly sliced | 5 cloves | 5 cloves |
| Lemon, zest and juice | 1 large | 1 large |
| Chili flakes, salt, black pepper | to taste | to taste |
To thaw shrimp quickly, put them in a colander under cold running water for 5 to 8 minutes.
Method
- Boil a large pot of salted water and cook the pasta 1 minute less than the box says. Add the frozen peas for the last 2 minutes.
- While the pasta cooks, pat the shrimp dry and season with salt and pepper.
- Heat the oil in a large frying pan over medium-high. Cook the shrimp in a single layer, about 90 seconds a side, until pink and opaque. Do it in two batches if your pan is small. Move them to a plate.
- Lower the heat to medium. Add the garlic and chili flakes to the same pan and cook 30 to 60 seconds, until fragrant but not brown.
- Scoop out 250 ml (1 cup) of pasta water, then drain the pasta and peas.
- Add the pasta, peas, spinach, lemon zest and juice, and half the pasta water to the pan. Toss until the spinach wilts. Stir in the parmesan and enough extra water to make a glossy sauce.
- Return the shrimp, toss once more and serve.
Approximate nutrition per plate
Totals use standard values from USDA FoodData Central for dry durum pasta, raw shrimp, frozen peas, spinach, parmesan and oil, divided by four.
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| about 650 | about 55 g | about 76 g | about 14 g |
Of the 55 g of protein, the shrimp provide about 34 g, the pasta about 11 g, the parmesan about 5 g and the peas about 4 g. This is a large plate meant for a training day. For a lighter version, use 60 g (2 oz) dry pasta per person and keep everything else the same: about 560 calories and 52 g protein.
Which pasta has the most protein?
Approximate values per 85 g (3 oz) dry, the portion used above:
| Pasta type | Protein | Notes |
|---|---|---|
| Regular durum wheat | about 11 g | Cheapest; holds a sauce well |
| Whole wheat | about 12 g | More fibre; slightly grainy |
| Chickpea, lentil or edamame pasta | varies by brand, often much higher | Read the Nutrition Facts table; softer texture, overcooks fast |
The wheat values come from the Canadian Nutrient File and USDA data. Legume pastas aren’t standard foods with a single value, so trust the box. Switching to a legume pasta can add 10 g or more per plate; switching sauces from cream to a protein-heavy one adds far more.
Swaps
- Chicken instead of shrimp: 600 g chicken breast, sliced thin and cooked first. Protein stays near 55 g.
- Canned tuna: two 170 g cans of light tuna, drained, stirred in at the end. Cheaper, but about 19 g less protein per plate unless you add a third can.
- No seafood: use the turkey meatballs in marinara instead.
- Gluten-free: rice or legume pasta; cook it in plenty of water and rinse briefly if it gets sticky.
Prefer rice to noodles? The lean beef stir fry is built on the same “big protein, measured carb” plate. For the bigger question of eating enough to build muscle, read the muscle building diet guide.
Keeping pasta in the plan
Cutting pasta out completely is a common reason diets fail by week three. A measured portion with a lot of protein on top is a better long-term deal. If you’d like a coach to set those portions for your goal and check them with you each week, see monthly 1:1 coaching.
Questions people also ask
Is chickpea or lentil pasta worth it for protein?
It usually carries noticeably more protein and fibre per serving than wheat pasta, which helps if pasta is a big part of your week. The texture is softer and it overcooks quickly. Compare the protein line on the box; brands differ.
Can you lose weight eating pasta?
Yes, if the portion fits your calorie target. Weigh dry pasta for a week or two; 85 g (3 oz) dry is a normal portion, and most people serve themselves far more without realizing it.
Can I use frozen cooked shrimp?
Raw frozen shrimp give a better texture. If you only have cooked shrimp, thaw them and stir them in for the last minute just to warm through; cooking them again makes them rubbery.