35 Protein Packed Vegetarian Pasta Recipes (2024)

FAQs

How to increase protein in pasta without meat? ›

Some of the best sources in the plant world include beans, legumes, lentils, soy like tofu or edamame, seeds and nuts and some whole grains like quinoa. Certain vegetables also contain small amounts of protein like zucchini, kale and collards (think leafy greens).

Traditional pasta is crafted from wheat flour, but some brands enhance the protein content of their wheat-based pasta by incorporating protein-rich ingredients. These additions may encompass a combination of ingredients such as soy protein concentrate, lentils, chickpeas, and lupin bean flour.

Regular consumprion of nuts and seeds, such as almonds, cashews, chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, pumpkin seeds, etc., is a good way to top up your protein intake. 100 grams of nuts seeds contain around 20-30 grams of protein.

Tofu , tempeh , and edamame all contain iron, calcium, and 12–20 g of protein per 3.5 oz (100 g) serving.

Any one of the following plant foods can be added to make a pasta dish a complete protein: Legumes (with the exception of soy) such as peas, and beans, including those that are dried, processed or baked.

Possibly the most popular high protein pasta is Banza, which is made with chickpeas, tapioca, pea protein, and xanthan gum. Banza is available in a variety of shapes and styles for every pasta eater. With an impressive 25 grams of protein per 3.5-ounce serving, Banza is a great alternative to traditional pasta.

How to get protein in veggie pasta? ›

Topping pasta with shelled soybeans, or edamame, is an easy way to add more plant-based protein to your diet. A 1/2-cup serving has 17 grams of protein, plus 5 grams of fiber. Since many stores now offer frozen shelled edamame, all that's left to do is thaw and serve!

Some of your best options include tuna canned in oil, which is the star of this lemony pasta, or anchovies in oil, which are featured in this whole-wheat pasta dish alongside other protein-packed foods like Swiss chard and pine nuts. For a fish that's a bit less … fishy, give shrimp a try.

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

Any one of the following plant foods can be added to make a pasta dish a complete protein: Legumes (with the exception of soy) such as peas, and beans, including those that are dried, processed or baked.

Whole soy foods, such as edamame, tofu, tempeh, soy milk and soy nuts, are great sources of lean protein. Unlike most vegetarian proteins, soy is a complete protein, providing all the essential amino acids for optimal use by your body.

Mixing cannellini beans or chickpeas, or any type of bean for that matter, into your noodle dishes can help add 6 to 8 grams of protein per 1/2-cup serving. Not only are you getting plant-based protein by embracing beans, but you're also getting a dose of fiber and important vitamins like folate.