High Protein Pasta with Creamy Pumpkin Sauce (28g Protein!)
High protein pasta with creamy pumpkin sage sauce is packed with 28g protein and 18g fiber per serving. Gluten-free, vegetarian, & so delicious!
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Inspo for today’s creamy dreamy high protein pasta recipe? This recipe from NYT Cooking + a gluten-free twist + creamy sage pumpkin sauce, because it’s fall y’all!
Oh, and thanks to all my amazing Delicious News subscribers who told me in my last newsletter that you need help getting more protein and more fiber in your diet. This is for YOU!
That, and if you’ve been following me long enough, you know just how much I LOVE pasta (30 Gluten Free Pasta Recipes that are Actually Good for You)!
Why You’ll Love This High Protein Pasta Recipe!
Key Ingredients
- Chickpea Pasta. This is where most of your protein magic happens! Chickpea pasta (I used Whole Foods Organic Chickpea Fusilli) packs about 12 g protein per serving, plus it’s loaded with fiber. Not a fan of bean-based pasta? This is yummy with Ancient Harvest Corn Brown Rice Quinoa Pasta too! Or, if you’re not following a gluten-free diet, make it with your favorite pasta, preferably fusilli or rotini, to soak up all the yummy sauce!
- Extra Virgin Olive Oil. I use this anti-inflammatory pantry staple to saute the aromatics, as well as to finish the sauce.
- Chickpeas. Yep! We’re doubling up on chickpeas today. In addition to chickpea pasta, we’re adding a whole can of chickpeas and mashing them to create this creamy sauce without cream.
- Pumpkin Puree. Not just for gluten-free chocolate chip pumpkin bread, my friends! Pumpkin is rich in beta carotene (hello, glowing skin!), potassium, and fiber. Note: I only added 1/2 cup of pumpkin to this high protein pasta recipe, but feel free to double the amount for extra pumpkin flavor.
- Aromatics & Seasonings. Onion, garlic, fresh sage (dried would be fine too, just use a smaller amount), parsley, lemon juice AND zest, salt, and crushed red pepper flakes. All these flavors work together-trust me!
- Parmesan Cheese. Add as much or as little as you like for extra delicious umami flavor. Want to keep the recipe fully vegan? Swap the Parmesan with nutritional yeast or plant-based cheese.
How to Make High Protein Pasta with Creamy Pumpkin Sauce
- While the pasta is cooking, mash the chickpeas in a bowl with a potato masher or fork.
- Heat olive oil in a large pan. Saute the onions and garlic, along with the fresh sage, crushed red pepper flakes, and salt to taste.
- Add the mashed chickpeas to the skillet and saute for 2 minutes.
- Stir in reserved pasta water.
- Add the pumpkin puree and fresh chopped parsley. Allow to simmer for 5-10 minutes or until most of the liquid has evaporated.
- Stir in the cooked pasta, lemon zest and juice, and remaining olive oil. Toss well to coat all the pasta with sauce.
- Divide into 4 servings. Top with Parmesan cheese, and extra fresh parsley and sage.
👩🍳 Dietitian Nutrition Notes
Let’s talk about why this high protein pasta is so darn good for you.
- Protein Powerhouse – With 28g of protein per serving, this pasta keeps you satisfied and helps maintain muscle mass. Tip: Most of us need 1.2 to 1.6 grams per kg of body weight. To get your weight in kilograms, divide your weight in pounds by 2.2.
- Fiber for the Win – 18g of fiber is alot, especially at one meal. Most Americans only get about 10-15g per day, so this one meal gets you most of the way to your daily goal of 25-25 grams per day. Fiber helps with digestion, keeps your blood sugar stable, and feeds your gut microbiome. Your gut will thank you!
- Special Diets – This high protein pasta recipe is gluten-free, vegetarian, MIND diet, DASH diet, and Mediterranean diet friendly. See recipe notes for an easy vegan option.
Storage & Meal Prep Tips
- To Store: Keep leftovers in an airtight container in the fridge for 3-4 days. The pasta will soak up some of the sauce as it sits (totally normal!), so you may want to add a splash of water or broth when reheating.
- To Reheat: Microwave with a tablespoon of water, or warm gently in a skillet over medium heat. Stir in some extra sauce if needed. Top with more fresh sage, parsley, and Parmesan cheese.
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High Protein Pasta with Creamy Pumpkin Sauce
Chickpea pasta is topped with a creamy chickpea pumpkin lemon sage sauce for a healthy, yet filling, high protein, high fiber pasta dish.
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Servings: 4 servings
Ingredients
- Kosher salt, as needed
- 8 ounces chickpea pasta, or any favorite pasta
- 1/4 cup extra virgin olive oil
- 1/2 large onion, finely chopped
- 2 garlic cloves, minced
- 15 ounces cooked chickpeas, 1 can
- 1 tablespoon fresh sage, plus extra for garnish
- crushed red pepper flakes, to taste
- 1 1/2 cups pasta water
- 1/2 cup canned pumpkin
- 1 cup fresh parsley, lightly chopped
- 1 lemon, zest and juice
- 1/2 cup grated Parmesan cheese
Instructions
- Boil pasta in a pot of generously salted water. Cook according to package directions. Most chickpea pasta cooks in 6-10 minutes. Save 1 1/2 cups of pasta liquid before draining.
- While the pasta is cooking, prep the chickpeas. Mash one can of rinsed and drained chickpeas in a bowl with a potato masher or large fork until lightly crushed.
- Heat 2 tablespoons of olive oil in a 12-inch cast iron skillet over medium-high heat. Turn the heat to medium and saute the onion and garlic for about 2 minutes.
- Add the chopped sage, crushed red pepper flakes (use a small amount to start-you can always add more later), and salt to taste. Sauté, then add the mashed chickpeas and continue cooking for another 2 minutes.
- Add the mashed chickpeas, pumpkin puree, and reserved pasta water. Bring to a light boil, then simmer until most of the liquid has evaporated-about 5 to 10 minutes.
- Add the cooked and drained pasta to the skillet along with the remaining 2 tablespoons of olive oil, half the chopped parsley, zest from the entire lemon, and juice from 1/2 of the lemon. Toss well to coat the pasta with the sauce.
- Divide the pasta into 4 serving bowls. Top each bowl with 2 tablespoons Parmesan cheese, remaining chopped parsley, and extra chopped fresh sage. Season with additional salt and crushed red pepper flakes if desired.
Equipment
- 1 12-Inch Cast Iron Pan
Notes
Ingredient Swaps & Additions:
- Swap the chickpea pasta with your favorite gluten-free pasta or regular pasta.
- Add extra pumpkin puree (1 cup total) for more pumpkin flavor.
- Make it vegan: Omit Parmesan cheese. Add nutritional yeast or cheese for extra umami flavor.
- Want even more protein? Serve with grilled or rotisserie chicken, turkey sausage, or salmon.
- Want more crunch and flavor? Top with pine nuts!
Nutrition
Serving: 1serving | Calories: 560kcal | Carbohydrates: 68g | Protein: 28g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 11mg | Sodium: 590mg | Potassium: 490mg | Fiber: 18g | Sugar: 12g | Vitamin A: 5851IU | Vitamin C: 19mg | Calcium: 245mg | Iron: 10mg
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Let’s Chat! Are you a fan of chickpea pasta? Anything else you would add to this high protein pasta? Drop a comment below and let me know!