High protein pasta: how the boxes compare, and 6 dinners with 25g+ protein

The short answer: pasta made from chickpea or lentil flour has the most protein, close to 13 grams per 2-ounce dry serving going by USDA values for those flours, against about 7 grams for regular pasta. The bigger gain comes from what you add. The six dinners below pair pasta with chicken, turkey, fish, beans, edamame or ricotta for 26 to 46 grams of protein per serving.

Our guide to protein per meal puts most adults at roughly 25 to 35 grams a meal.

Which pasta has the most protein?

Pasta made from legumes such as chickpeas or lentils has the most protein, going by USDA values for their flours, but USDA’s database has no entry for the pastas themselves, so check the label. Here is what USDA lists for a 2-ounce (56g) dry serving, about one cooked cup:

Source: our calculations from USDA FoodData Central (SR Legacy). A pasta made only from chickpea or red lentil flour should land near those reference rows. Blends with other flours will differ. A cup of cooked regular spaghetti has about 7.2 grams of protein.

Is chickpea pasta healthier than regular pasta?

Chickpea pasta is a step up from regular pasta for protein and fiber, and it raises blood sugar less in small studies. A pasta of pure chickpea flour would have about 70% more protein and more than three times the fiber of regular pasta, going by the USDA figures above. Whole wheat pasta is the easy middle ground: almost the same protein as regular, with nearly three times the fiber. Harvard’s Nutrition Source notes that refining wheat strips away virtually all of its fiber.

Legume pasta is usually gluten free too. A US "gluten-free" label means less than 20 parts per million of gluten under FDA rules, so look for that wording if you have celiac disease, since the plain word "chickpea" on the box doesn’t guarantee it. For more protein-rich legumes, see our list of the best beans for protein.

Does chickpea pasta spike blood sugar?

Chickpea pasta raises blood sugar less than wheat pasta in the few studies so far. In a 2019 study, 100% legume pastas had a glycemic index of about 20 to 23, against about 53 for durum wheat pasta. A 2024 study in 12 healthy adults found chickpea pasta that was cooked, chilled for a day and reheated had a glycemic index of 33, compared with 39 freshly cooked. It’s still a carb food, so count the carbs on the label if you have diabetes. Our guide to normal blood sugar levels explains the numbers.

How do you make pasta high protein?

You make pasta high protein by building the sauce around a protein food. Each recipe serves 4, uses 8 oz of dry pasta and gives these amounts per serving:

We added up each ingredient from USDA FoodData Central using raw weights, with regular or whole wheat pasta. Swap in chickpea or lentil pasta and the protein climbs by whatever your label shows.

1. Turkey and ricotta baked ziti

You need: 8 oz (227g) ziti; 1 lb (454g) 93% lean ground turkey; 1 onion, chopped; 24 oz (680g) low-sodium marinara; 5 oz (140g) baby spinach; 1 cup (246g) part-skim ricotta; 4 oz (113g) shredded part-skim mozzarella. Boil the pasta 2 minutes short of the box time. Brown the turkey and onion until the turkey reaches 165°F, then stir in the sauce and spinach. Toss with the pasta, dot with ricotta in a 9x13 dish, top with mozzarella and bake at 375°F for 20 to 25 minutes.

2. Chicken, white bean and walnut pesto penne

You need: 8 oz (227g) whole wheat penne; 1 lb (454g) chicken breast, cubed; 1 can (15 oz) white beans, drained; 2 cups cherry tomatoes, halved; for the pesto, 2 packed cups (48g) basil, 1/3 cup (33g) Parmesan, 1/4 cup (30g) walnuts, 2 garlic cloves, 1 tbsp lemon juice and 2 tbsp olive oil, plus 1 tbsp oil for the pan. Blend the pesto. Cook the chicken in the oil to 165°F, add the beans and tomatoes for 2 minutes, then toss everything with the pasta and a splash of pasta water.

3. Salmon and spinach spaghetti with lemon yogurt

You need: 8 oz (227g) spaghetti; 1 lb (454g) salmon fillet; 1 cup (227g) plain low-fat Greek yogurt; 1/3 cup (33g) Parmesan; 5 oz (140g) spinach; zest and 2 tbsp juice of a lemon; 2 garlic cloves, grated; 1 tbsp olive oil. Roast the salmon at 400°F until it reaches 145°F and flakes, about 12 to 15 minutes. Whisk the yogurt, Parmesan, lemon, garlic and oil. Toss the hot drained pasta with the spinach to wilt it, then, off the heat, stir in the sauce with a little pasta water and fold in the flaked salmon.

4. Shrimp, broccoli and edamame linguine

You need: 8 oz (227g) whole wheat linguine; 1 lb (454g) peeled raw shrimp; 1 head broccoli (300g) in small florets; 1 1/4 cups (150g) frozen shelled edamame; 5 garlic cloves, sliced; 2 tbsp olive oil; 1/4 cup (25g) Parmesan; 2 tbsp lemon juice; chili flakes. Add the broccoli and edamame to the pasta pot for the last 3 minutes. Meanwhile, warm the garlic in the oil, then cook the shrimp until pearly and opaque. Toss it all with the lemon, Parmesan and pasta water.

5. Edamame, pea and ricotta spaghetti

You need: 8 oz (227g) whole wheat spaghetti; 2 1/2 cups (300g) frozen shelled edamame; 1 cup (145g) frozen peas; 1 cup (246g) part-skim ricotta; 1/2 cup (50g) Parmesan; zest and 2 tbsp juice of a lemon; 1 tbsp olive oil; 2 garlic cloves; fresh mint or basil. Add the edamame and peas to the pasta for the last 4 minutes. Mash the ricotta with the Parmesan, lemon, oil and garlic, loosen with 1/2 cup pasta water and toss.

6. Tuna, chickpea and feta pasta salad

You need: 8 oz (227g) rotini; 2 cans (5 oz each) light tuna in water, drained; 1 can (15 oz) chickpeas, drained; 1 cucumber and 1 red bell pepper, diced; 1/4 red onion, minced; 1/2 cup (75g) crumbled feta; 2 tbsp olive oil; 3 tbsp lemon juice; dried oregano. Cook the pasta, rinse it cold and toss with everything else. It packs well for lunches, which our meal prep guide covers.

How do you cook chickpea pasta without it getting mushy?

Cook chickpea pasta for less time than you’d guess and taste it early. Legume pastas have a thick but weak protein network and are less springy than other pastas, a 2016 study found. These steps help:

• Use a big pot of boiling water and start tasting 2 minutes before the box time.
• Drain it as soon as it’s just tender. It keeps softening in a hot sauce.
• Save a cup of the cooking water to loosen the sauce instead of cooking the pasta longer.
• For baked dishes, undercook it a little more, since it finishes in the oven.

Does protein pasta make you gassy?

Legume pasta can make you gassy, especially at first. Legumes contain gas-forming sugars called alpha-galactosides, though pasta making and cooking cut them by up to 73% in the 2016 study. Fiber is the other cause. MedlinePlus advises adding fiber to your diet slowly, because increasing it too quickly can lead to gas, bloating and cramps. Try mixing it half and half with regular pasta at first. Our list of high-fiber foods has other ways to build up.

How long does pasta last in the fridge?

Cooked pasta dishes keep up to 4 days in the fridge, according to Rutgers Cooperative Extension. Refrigerate leftovers within 2 hours of cooking, or 1 hour if it’s above 90°F, the FDA says. Store them in shallow containers no more than 3 inches deep and reheat to 165°F. If you’d like a sweet finish after dinner, our sugar free desserts have no added sugar. For four weeks of high-protein dinners already planned, see the meal plan below, or start with our free 7-day plan.

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Quick questions

Is protein pasta worth it?

Protein pasta is worth it if you like the taste and want a few more grams per bowl. Chickpea flour has about 5 more grams of protein per 2 ounces than regular pasta, USDA data show. Adding 4 ounces of raw chicken breast adds about 25 grams, so the topping matters more than the box.

Is chickpea pasta low carb?

Chickpea pasta is lower in carbs than regular pasta but isn’t low carb. USDA data put 2 ounces of chickpea flour at about 32 grams of carbohydrate, against about 42 grams for the same weight of regular dry pasta. Brands vary, so check the label for the exact total and fiber.

Does chickpea pasta taste like regular pasta?

Chickpea pasta tastes a little different from wheat pasta, and it is softer and less springy once cooked, as a 2016 study of legume pastas found. A bold sauce like pesto, marinara or lemon and garlic helps. Cooking it just until tender, and draining it right away, keeps the texture closest to regular pasta.

Is whole wheat pasta better than regular pasta?

Whole wheat pasta is better than regular pasta for fiber. USDA data show 5.2 grams of fiber per 2-ounce dry serving, against 1.8 grams for regular enriched pasta, with about the same protein. Harvard’s Nutrition Source notes that refining wheat strips out virtually all of its fiber.

Can you reheat chickpea pasta?

Yes, you can reheat chickpea pasta. Refrigerate it within 2 hours of cooking and reheat it to 165°F. A small 2024 study found chickpea pasta that was cooked, chilled for 24 hours and reheated had more resistant starch and a lower glycemic index, 33 compared with 39 for freshly cooked.

Is lentil pasta gluten free?

Lentil pasta made only from lentil flour contains no wheat, barley or rye, so it is naturally gluten free. In the US, a "gluten-free" label means the food has less than 20 parts per million of gluten under FDA rules. If you have celiac disease, look for that label on the box rather than the word lentil alone.

This article is general information, not medical advice. If you have diabetes, celiac disease, kidney disease or a digestive condition, check with your doctor or a registered dietitian before changing your diet. Don’t change any medicine on your own.

Sources

• USDA FoodData Central, SR Legacy dataset (values per 100g for each pasta and ingredient)
• Turco I, et al. Polyphenols and the glycaemic index of legume pasta. Food & Function, 2019
• Bojarczuk A, et al. The effect of cooking and cooling chickpea pasta on resistant starch content, glycemic response, and glycemic index in healthy adults. Metabolites, 2024
• Laleg K, et al. Structural, culinary, nutritional and anti-nutritional properties of high protein, gluten free, 100% legume pasta. PLoS One, 2016
• Harvard T.H. Chan School of Public Health. Whole Grains
• 21 CFR 101.91. Gluten-free labeling of food
• MedlinePlus. Dietary Fiber
• FDA. Safe Food Handling
• Rutgers Cooperative Extension. Handling Leftovers Safely