New Year High Protein Pasta

Discovering this New Year High Protein Pasta was like opening a little treasure chest of flavors and nutrition right at the start of the year. I still remember that chilly January evening when I first whipped it up, craving something hearty yet light enough to keep my energy high.

One time, unexpected guests showed up right when I was mid-prep, and this dish saved the night with its quick steps and satisfying flavors—instant applause around the table.

Ingredients

• Whole wheat penne or chickpea pasta: I usually reach for chickpea pasta to up the protein and keep it gluten-free when needed; it has a pleasant texture that holds the sauce well
• Cooked chicken breast or chickpeas: The chicken makes it hearty while chickpeas keep it vegetarian and filling; choose what suits your mood
• Firm tofu (optional): Adds extra protein and a nice bite, especially if you're doubling down on plant power
• Red bell pepper and zucchini: They bring fresh crunch and vibrant color, so don’t skimp here
• Baby spinach: Wilts fast and adds a mild green boost to balance the flavors
• Red onion and garlic: The aromatics that kick off the flavor party
• Olive oil: Use good quality for that rich, fruity base
• Tomato paste: Gives depth and a subtle sweetness that makes the sauce shine
• Vegetable broth: Low-sodium is key so you control the salt; it adds savory warmth
• Dried oregano and chili flakes (optional): Herbs and spice that awaken the palate
• Fresh parsley and grated Parmesan (optional): Finishers that bring brightness and umami notes

Instructions

Get Everything Ready:

Gather all ingredients and prep your veggies and proteins so you can move smoothly through the steps.

Cook the Pasta to Perfection:

Boil the pasta until al dente according to package directions, then drain but save half a cup of the water; it’s your secret to the perfect sauce consistency later.

Sizzle the Aromatics:

Heat olive oil in a skillet over medium heat, then gently sauté red onion and garlic so their fragrance fills your kitchen.

Colorful Veggies Join the Party:

Add diced red bell pepper and zucchini, letting them cook until tender but still with a little crunch, stirring now and then for even cooking.

Build the Sauce:

Stir in tomato paste and cook until it deepens in color, then add your cooked chicken or chickpeas and tofu to soak in that tomatoey goodness.

Simmer with Seasoning:

Pour vegetable broth in, sprinkle oregano and chili flakes, season with salt and black pepper, and let it simmer until everything melds and the broth slightly reduces.

Green Goodness and Pasta Finale:

Toss in baby spinach and your cooked pasta, then add some reserved pasta water if the sauce feels too thick; stir gently until spinach wilts and everything is heated through.

Finish and Serve:

Remove from heat and sprinkle with fresh parsley and Parmesan if using; serve immediately while warm and inviting.

Save

This dish became more than just dinner when a loved one declared it their new favorite comfort food during a tough week, turning it into a warm, nourishing tradition in our home.

Keeping It Fresh

Swapping vegetables depending on the season keeps this pasta exciting; summer zucchini and cherry tomatoes, or autumn broccoli and spinach, all bring unique textures and flavors that keep me coming back.

When You’re Missing Something

If you find you’re short on chicken or tofu, doubling the chickpeas or adding lentils makes a welcomed protein boost without fuss. It's also a great way to adapt the recipe to what’s in your pantry.

Serving Ideas That Clicked

This pasta pairs wonderfully with a simple green salad and a crusty bread to soak up any leftover sauce. I also love topping a bowl with a squeeze of lemon for an extra zing.

• Don’t forget to taste for salt before serving since broth and cheese might vary in saltiness
• Adding chili flakes slowly is key—start small unless you like a kick
• Leftovers store well and even taste better the next day as flavors meld

Save

Thanks for spending this kitchen moment with me—hope this pasta brings as much joy to your table as it does to mine.

Recipe FAQs

→ Can I make this dish vegan?

Yes, substitute chicken with chickpeas and use chickpea pasta. Replace Parmesan with a plant-based alternative or omit it entirely.

→ What vegetables work well as substitutions?

Broccoli, asparagus, or cherry tomatoes are excellent alternatives depending on season and preference.

→ How can I increase the protein content further?

Adding extra firm tofu or cooked lentils boosts the protein while keeping the dish balanced.

→ Is this dish suitable for a quick weeknight meal?

With a total cook time of 35 minutes and simple steps, it’s ideal for a healthy weeknight dinner.

→ What kind of pasta is best to use here?

Whole wheat penne or chickpea pasta work well, offering texture and added nutritional benefits.