20-Minute High Protein Pasta with Sausage, Tomatoes, and Spinach
This easy protein pasta recipe is made with simple ingredients, packed with flavor, and comes together in less than 20 minutes. Savory Italian sausage, juicy fresh tomatoes, and spinach create a meal that tastes like you spent much longer in the kitchen. By using chickpea pasta, each serving gets an extra boost of protein and fiber, making it a more satisfying and balanced dinner for busy weeknights.
As a holistic nutritionist and mom, I’m always looking for meals that are both nourishing and realistic for this season of life. I first created this recipe on a night when I needed dinner on the table fast, but after one bite, it quickly became part of our regular rotation. It’s the kind of meal I can throw together with a baby on my hip, yet it still provides quality protein, vegetables, and fiber to help keep me full and energized. When life feels busy, this is exactly the type of simple, nutrient-dense recipe I come back to again and again, just like my Ground Beef and Broccoli recipe.
And no, this isn’t another cottage cheese recipe. While I love finding easy ways to add extra nutrients to meals (like in my Asparagus and Ricotta Frittata), this recipe keeps things simple. The extra protein comes from chickpea pasta, so there’s no need to blend a sauce or add any special ingredients. It’s an easy, flavorful dinner made with real food ingredients that also happens to be dairy-free and gluten-free.
Quick Recipe Facts
- Protein: 29g per serving
- Ready in: 20 minutes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Servings: 4
What Makes This Pasta High in Protein?
This high protein pasta gets its protein from two simple ingredients: chickpea pasta and Italian sausage. Unlike many protein pasta recipes that rely on cottage cheese or protein powder, this recipe keeps things simple while still providing about 29 grams of protein per serving. The chickpea pasta also adds fiber, making this a more filling and balanced meal than traditional pasta dishes.
Why you will love this protein pasta recipe
- Only 7 simple ingredients – The ingredient list is very short, and it is also ingredients you likely already have on hand.
- Made in under 20 minutes – This is the perfect recipe for busy weeknights or when you need dinner done quickly. Another 20 minute meal to try is my Egg Roll In A Bowl recipe.
- Reheats beautifully – This pasta is just as good the next day, making it a great option for meal prep or an easy lunch.
- No chopping – No need to break out the cutting board and knife! Fewer dishes and less effort. Win-win!
Ingredients for High Protein Pasta
- Protein pasta – I love to use Banza chickpea pasta, but any brand or type will work.
- Ground Italian sausage – The seasonings in the sausage do most of the heavy lifting here, adding tons of flavor without needing a long list of ingredients. You could also use ground turkey or ground chicken if you prefer, I would just add a little more Italian seasoning.
- Cherry tomatoes – I love using fresh cherry tomatoes because they add so much brightness and acidity. The tomatoes break down and create the sauce for the pasta. In a pinch, you could also use canned diced tomatoes.
- Spinach – Either frozen or fresh spinach works great. You could also substitute for another leafy green like kale.
- Seasoning – To season, you’ll need Italian seasoning, garlic powder, and salt (I like Redmond Real Salt). Although I love using ingredients like fresh garlic, I wanted this recipe to be super easy with no chopping involved! Just add some spices from your cabinet, and you’re done!
How to make High Protein Pasta
Step 1
Boil a large pot of water and cook the protein pasta per the instructions on the box to al dente.
Step 2
In a medium to large skillet, add 1 tablespoon of olive oil. Add the Italian sausage and break it up with your spatula. Cook until it is mostly cooked through. Drain excess fat if desired.
Step 3
Add in the cherry tomatoes and seasoning. Cook until the tomatoes are softened and have burst. You can use the back of your spatula to break them up if needed.
Step 4
Add in the spinach and cook until wilted.
Step 5
Add in the drained pasta and toss to combine. Serve and enjoy!
High Protein Pasta Variations
One of my favorite things about this high protein pasta recipe is how easy it is to customize based on what you have in your fridge. No matter which variation you choose, you’ll still end up with a quick, easy, high protein dinner that’s perfect for busy weeknights. Here are a few simple ways to change it up:
- Swap the protein. Italian sausage adds tons of flavor, but ground turkey, ground chicken, or ground beef all work well. If using turkey or chicken, I recommend adding a little extra Italian seasoning for more flavor.
- Use a different green. Spinach wilts quickly and is easy to keep on hand, but kale, arugula, or Swiss chard are also delicious options.
- Add more vegetables. Bell peppers, zucchini, mushrooms, or onions make great additions and are an easy way to add extra veggies to dinner.
- Make it spicy. Use hot Italian sausage or add a pinch of red pepper flakes for a little heat.
- Add cheese. While this recipe is naturally dairy-free, a sprinkle of parmesan cheese on top is delicious if dairy isn’t a concern.
- Try a different protein pasta. I love using chickpea pasta because it’s high in protein and fiber, but lentil pasta or other protein pasta varieties will also work.
Tips for making High Protein Pasta dish
- Don’t overcook the chickpea pasta. Chickpea pasta can become mushy if it’s cooked too long. I recommend cooking it just until al dente and checking it a minute or two before the package directions suggest.
- Add the spinach at the very end. Spinach wilts quickly, so stir it in during the last minute or two of cooking to keep it bright green and fresh.
- Double the recipe for meal prep. Whenever I know we’re heading into a busy week, I’ll make a double batch for easy lunches. Having a high-protein meal ready to go on those extra hectic days is a lifesaver.
- Use ripe tomatoes whenever possible. Since this recipe has such a short ingredient list, ripe summer tomatoes add the best flavor and create a light sauce as they break down.
How to store High Protein Pasta dish
Add the leftover pasta to an airtight container and keep in the fridge for up to 4 days. To reheat, add to the microwave until warmed through.
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Recipe FAQ
My favorite is Banza chickpea pasta because it’s high in both protein and fiber. However, any chickpea, lentil, or protein-enriched pasta will work in this recipe.
Chickpea pasta is higher in both protein and fiber than traditional pasta, which can help make meals more filling and satisfying. It’s also naturally gluten-free, making it a great option for those avoiding gluten.
This recipe contains approximately 29 grams of protein per serving, making it a filling and balanced meal for busy weeknights.
Yes! You can substitute your favorite pasta, but the protein content will be lower. Chickpea pasta is what gives this recipe its extra boost of protein and fiber.
Yes. This recipe is naturally dairy-free as written.
Yes. When made with chickpea pasta, this recipe is completely gluten-free. Be sure to check the ingredients on your sausage if you have a gluten allergy or sensitivity.
Protein Pasta with Sausage, Tomatoes, and Spinach
Equipment
- Skillet
Ingredients
- 1 8 oz box chickpea pasta I like Banza pasta
- 1 Tablespoon olive oil
- 1 pound Italian sausage
- 1 10 oz package cherry tomatoes about 2 cups
- 2 cups spinach
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
Instructions
- Boil a large pot of water and cook the protein pasta per the instructions on the box to al dente.1 8 oz box chickpea pasta
- In a medium to large skillet, add 1 tablespoon of olive oil. Add the Italian sausage and break it up with your spatula. Cook until it is mostly cooked through. Drain excess fat if desired.1 Tablespoon olive oil, 1 pound Italian sausage
- Add in the cherry tomatoes and seasoning. Cook until the tomatoes are softened and have burst. You can use the back of your spatula to break them up if needed.1 10 oz package cherry tomatoes, ½ teaspoon garlic powder, ½ teaspoon Italian seasoning, ½ teaspoon salt
- Add in the spinach and cook until wilted.2 cups spinach
- Add in the drained pasta and toss to combine.
Notes
- Add the leftover pasta to an airtight container and keep in the fridge for up to 4 days. To reheat, add to the microwave until warmed through.
- Don’t overcook the chickpea pasta. Chickpea pasta can become mushy if it’s cooked too long. I recommend cooking it just until al dente and checking it a minute or two before the package directions suggest.
- Add the spinach at the very end. Spinach wilts quickly, so stir it in during the last minute or two of cooking to keep it bright green and fresh.
- Double the recipe for meal prep. Whenever I know we’re heading into a busy week, I’ll make a double batch for easy lunches. Having a high-protein meal ready to go on those extra hectic days is a lifesaver.
- Use ripe tomatoes whenever possible. Since this recipe has such a short ingredient list, ripe summer tomatoes add the best flavor and create a light sauce as they break down.
Nutrition
Nutrition facts are automatically calculated and are only estimates.
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