7 High Protein Pasta Dishes

Pasta is a true family favourite – warm, comforting, and endlessly versatile. Whether it’s a simple spaghetti bolognese, creamy carbonara, or a veggie-packed primavera, there’s something about gathering around a big bowl of pasta that feels like home.

It’s quick to make, easy to adapt to everyone’s tastes, and perfect for sharing – which is why it’s a go-to meal for busy weeknights and special family dinners a like.    

Perfect for gut health and meal prep too! 

Here at Zing Wellbeing we have hundreds of healthy pasta recipes on our meal plans and they all provide amazing health benefits for your gut and various other health benefits. 

Below you will find just a few of the amazing pasta recipes you can find on the Zing Wellbeing App.

Healthy pasta options

The “healthiest” pasta option depends a bit on what you’re aiming for (higher fibre, more protein, lower carbs, or gluten-free). Here are some of the best choices:

• Wholemeal/Wholegrain Pasta – higher in fibre and nutrients than regular pasta, keeps you fuller for longer, supports digestion.

• Legume-Based Pasta (chickpea, lentil, black bean, edamame) – naturally higher in protein and fibre, great for balancing blood sugar and keeping meals more filling.

• Spelt or Ancient Grain Pasta – easier to digest for some people, with more vitamins and minerals than refined pasta.

• Vegetable-Enriched Pasta (zucchini, spinach, beetroot blends) – adds extra micronutrients, though fibre/protein content can vary.

• Shirataki (konjac) Noodles – very low in calories and carbs, but minimal nutrition on their own (best paired with protein + veggies).

• Gluten-Free Brown Rice or Quinoa Pasta – good for gluten-sensitive eaters, with more fibre and nutrients than plain white rice pasta.

👉 For most families, wholegrain or legume pasta tends to be the healthiest everyday choice — nutrient-dense, filling, and still familiar in taste and texture.

You can swap for any of these pasta choices in all our Zing Wellbeing recipes.

High Protein Pasta Dishes

Chicken and Leek Pasta Bake (protein 29g|carbs 23g)

This Gut-Friendly Chicken and Leek Pasta Bake is a well-balanced, nutrient-dense meal that supports digestion and weight management while providing comfort and flavour

(Serves 4)

Ingredients
For the Pasta Bake:
•    200g whole-grain pasta  (GF if required) 
•    2 tbsp olive oil 
•    2 medium leeks, sliced  
•    2 garlic cloves, minced  
•    300g cooked skinless chicken breast, shredded 
•    1 cup (240ml) unsweetened almond milk 
•    1 tbsp plain whole-wheat flour (GF if required)
•    1/2 tsp Dijon mustard  
•    1/2 cup (50g) grated reduced-fat cheddar cheese (optional, adds flavour and calcium)

For the Crunchy Top:
•    1/4 cup (30g) ground almonds  
•    2 tbsp ground flaxseeds 
•    1 tbsp olive oil  
•    2 tbsp fresh parsley, chopped  

Method

1. Cook the whole-grain pasta according to package instructions until al dente. Drain and set aside. 
   
2. Heat olive oil in a skillet over medium heat. Add the sliced leeks and garlic, sautéing until softened and fragrant. 
3. In a small saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1 minute. Gradually whisk in almond milk, stirring constantly until thickened.
4. Add Dijon mustard and grated cheddar (if using), stirring until smooth. Season with salt and pepper to taste.
   
5.  In a large mixing bowl, combine the cooked pasta, shredded chicken, leek mixture, and sauce. Mix well. 
6. Transfer the mixture to a greased baking dish.
     In a small bowl, mix ground almonds, ground flaxseeds, olive oil, and parsley.
7. Sprinkle evenly over the pasta mixture. 
8. Preheat your oven to 200°C (400°F). Bake the dish for 20-25 minutes, or until the top is golden and crispy.

Benefits

 For Tummy Fat Reduction:
1.    High Protein: Chicken breast and flaxseeds promote muscle repair and reduce cravings.
2.    Low-Glycemic Ingredients: Whole-grain pasta and almond milk help stabilize blood sugar levels.
3.    Healthy Fats: Olive oil and almonds support hormone regulation and promote satiety.
For Gut Health:
1.    Prebiotic Ingredients: Leeks and garlic feed beneficial gut bacteria.
2.    Fibre-Rich Ingredients: Whole-grain pasta, leeks, and flaxseeds support digestion and regularity.
3.    Anti-Inflammatory: Parsley, almonds, and olive oil help reduce inflammation and support overall gut health.

Macros (Per Serving)
Calories: 536.7 kcal
Protein: 29.0 g
Carbohydrates: 23.8 g
Fat: 36.8 g
Fibre: 4.9 g

High protein chicken and chorizo gnocchi bake (protein 30g)

Serve: 4

Ingredients

• 300g gnocchi
• 250g chicken breast
• 20g chorizo
• 120g feta cheese
• 40g parmesan
• 180g chickpeas
• 250g cherry tomato
• ½ tsp paprika
• 2 tsp  olive oil
• 1 lemons
• Salt and pepper to taste

Method: 

1. Preheat the oven to 200C. 

2. Place feta cheese in the center of a baking dish and add all the ingredients except the cheese and chorizo. Mix well. 

3. Top with Parmesan cheese and chorizo pieces.

4. Cover and bake for 30 mins then uncover and bake for 15-20 mins. Enjoy! 

Health benefits

Gnocchi - Carbohydrate base for energy; choose wholegrain or cauliflower blends for lower carbs and higher fibre

Chicken Breast - High-quality lean protein; supports muscle health and satiety

Chorizo  - Punch of flavor and iron-rich fat; used sparingly adds umami depth

Feta  + Parmesan - Deliver calcium, protein, and probiotics; feta adds tang, parmesan boosts umami richness

Chickpeas  - Plant-based protein and fibre powerhouses; help regulate blood sugar and support gut health

Cherry Tomatoes  - Vitamin C, lycopene, and antioxidants for skin, heart, and immune support

Macros per serve

• Cals 540
• Protein 30g
• Fat 23g
• Carbs 42g
• Fibre 7g

High Protein Chicken Caesar Salad Pasta (protein 32g)

Serve: 4

Ingredients 

Chicken:

• 450g chicken breast, thinly sliced
• 1 ½ tbsp olive oil
• 1 lemon, juiced
• 1 tbsp paprika
• 1 tsp oregano
• 1 tsp onion powder
• ½ tsp chilli flakes, optional 

Dressing: 

• 3 tbsp light mayonaise
• 3 tbsp Greek yoghurt
• 1 ½ tbsp apple cider vinegar
• 1 lemon, juiced
• 1 garlic clove, minced
• 1 tbsp Dijon mustard
• ¼ cup grated Parmesan
• Salt and pepper to taste

Salad: 

• 2 heads of cos lettuce, chopped (or preferred lettuce)
• 200g wholemeal pasta (or preferred), cooked
  

Method 

1. Preheat the oven to 200C. 

2. Marinate chicken with all the spices. Let it sit for an hour or overnight. 

3. Bake chicken at 200C for 30-35 mins. Let it cool down and chop. Set aside. 

4. To make the dressing: combine all the ingredients. 

5. Assemble: Layer chopped chicken with the lettuce and cooked pasta in a big jar. Flip it onto a plate and drizzle with dressing.

6. Sprinkle extra cheese on top. Enjoy! 

Meal prep tip: Divide your pasta salad into 4x jars and store extras in the fridge for up to 7 days or freeze for up to 3 months. 

Macros per serve

• Calories 460
• Protein 32g 
• Carbs 28g
• Fat 24g
• Fibre 4g

Health Benefits

Chicken Breast: Lean, high-quality protein. Low in fat and carbs — ideal for macro control. Supports muscle repair and satiety. 

Greek Yoghurt: High in protein and probiotics. Supports gut health and adds creaminess. Great base for sauces or dressings with minimal carbs. 

Paprika, Oregano, Onion Powder, Chilli Flakes: Add flavor with minimal calories. 

Paprika and chilli contain capsaicin, which may support metabolism

Apple Cider Vinegar: May help with blood sugar regulation and digestion. Adds tang without added sugar. 

Cos Lettuce: High in fiber, vitamin A, and folate. Hydrating and low in calories.

Creamy Chicken and Spaghetti (protein 37g)

Serve: 4

Ingredients

• 2 full chicken breast
• 3 garlic cloves
• 1 onion, diced
• 2 handfuls of spinach
• 1/2 tbsp olive oil
• 1 ½  tbsp butter
• 1 tbsp tomato paste
• 160g wholemeal spaghetti (or soba noodles) (cooked)
• 1 tsp oregano
• 1 tsp paprika
• 400ml chicken stock
• 60ml greek yoghurt
• 1 tbsp flour
• Handful of fresh basil 
• 100g parmesan cheese
  

Chicken seasoning:

• 1/2 tsp oregano
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• Salt and pepper to taste 

Method

1. Butterfly the chicken in half and rub the chicken seasoning all over. Set it aside for 15 minutes. 
2. Heat the olive oil in a pan over a medium heat and fry the chicken for around 4-5 minutes on each side until golden. 
3. Remove the chicken from the pan and set aside. 
4. Melt butter in a pan and add the chopped onion and garlic. Once caramelized, add the flour and gradually mix in the chicken stock and the grek yoghurt
5. Add the tomato paste, oregano and the paprika and mix well. 
6. Add Parmesan and fresh basil. Place the spinach into the pan and cook until wilted. Simmer for a few minutes.
7. Add cooked pasta and then toss well. 
8. Slice the chicken and place it on top to serve!

Macros per serve

• Calories 540 kcal
• Protein 37g
• Fat 26g
• Carbs 37g
• Fibre 5g

Health Benefits

Chicken Breast: Lean protein to support muscle repair and satiety.

Garlic (Fresh & Powder): Natural anti-inflammatory and antimicrobial properties, beneficial for cardiovascular health.

Spinach & Basil: Provide fibre, iron, vitamin K, and anti-inflammatory plant compounds.

Seasonings (Oregano, Paprika, Garlic Powder): Flavorful and packed with antimicrobial and antioxidant benefits.

Parmesan Cheese : High-protein, calcium-rich cheese with deep umami; contributes both fat and flavour.

High-Protein Baked Pasta (protein 46g|carbs 22g)

Serves: 4
Ingredients:

• 150g protein or wholemeal pasta

• 500g lean beef mince

• 1 cup low-fat cottage cheese

• 1 cup low-fat mozzarella cheese

• 1/4 cup parmesan cheese

• 1 jar passata sauce 

• 1 zucchini, chopped

• 1/2 brown onion, chopped

• 1/2 tsp Garlic powder

• 1/2 tsp onion powder

• 1 tsp Italian seasoning

• salt, and pepper

Method:

1. Cook pasta as per package instructions.

2. Meanwhile, brown mince beef with seasonings.

3. Combine cooked pasta, beef, cottage cheese, and pasta sauce in a bowl.

4. Transfer to a baking dish, sprinkle with mozzarella and parmesan.

5. Bake at 190°C for 35 minutes.

6. Let cool for 10 minutes before serving.

Macros per serve:

• Calories: 455

• Protein: 46g

• Carbohydrates: 22g

• Fibre: 4g

• Fats: 20g

Health Benefits:

• High in protein to promote muscle recovery.

• Contains calcium and vitamin D for bone health.

• Rich in fibre to support digestion and gut health.

  

Vegetable Bolognese (protein 15g)

Serves 2

INGREDIENTS
• 200g whole grain pasta
• 1 zucchini, diced
• 1 eggplant, diced
• 1 capsicum, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 400g tomato sauce
• 1 tbsp olive oil

METHOD 

Cook pasta according to package instructions.
In a pan, heat olive oil and sauté onion and garlic until translucent.
Add zucchini, eggplant, and capsicum, cook until tender.
Add tomato sauce and simmer for 10 minutes.
Serve sauce over cooked pasta 

Nutritional facts 

CALORIES + MACRO NUTRIENTS PER SERVE
FAT 12g
CAL 480
PROTEIN 15g
FIBRE 12g
CARBS 75g

Benefits

Whole grain pasta provides sustained energy and supports healthy digestion.

Zucchini, eggplant, and capsicum are rich in vitamins A, C, and K, supporting immune function, reducing inflammation, and promoting skin and eye health.

Olive oil provides monounsaturated fats that support heart health and reduce inflammation.

Spaghetti Carbonara (protein 26g)

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

• 250g (8.8 oz) whole wheat spaghetti
• 1 tbsp olive oil
• 4 slices turkey bacon, chopped
• 3 cloves garlic, minced
• 1 cup frozen peas 
• 2 large eggs
• ½ cup grated Parmesan cheese
• ½ cup plain Greek yogurt (for creaminess)
• ½ tsp black pepper
• ¼ tsp salt (optional)
• Fresh parsley, chopped (for garnish)

Instructions

1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta cooking water, then drain the pasta.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped turkey bacon and cook until it is crispy and browned.
3. Add the minced garlic and cook for about 1 minute until fragrant. Add the frozen peas and cook until they are heated through.
4. In a medium bowl, whisk together the eggs, grated Parmesan cheese, Greek yogurt, black pepper, and salt (if using).
5. Reduce the heat to low. Add the cooked spaghetti to the skillet with the bacon and garlic.
6. Pour the egg mixture over the pasta, tossing quickly to ensure the eggs do not scramble.
7. Add a bit of the reserved pasta water at a time, stirring continuously until you reach your desired consistency. The sauce should be creamy and cling to the pasta.
8. Remove from heat and serve immediately. Garnish with fresh parsley and additional Parmesan cheese if desired.

 Nutritional Information per serving

• Calories: 448
• Protein: 25.2g
• Fat: 14.5g
• Carbohydrates: 54g
• Fibre: 7.2g