Pasta has a reputation — comforting, carby, and usually not the first thing that comes to mind when you’re thinking about protein.
But with a few smart swaps and additions, that plain bowl of pasta can go from just filling to genuinely fuelling.
You don’t need to ditch it for a salad or pretend zucchini noodles are the same thing. Just build it better.
Here’s how to keep the comfort, add the protein, and turn your pasta into something your body will thank you for.
1. Use legume-based or whole wheat pasta
Instead of the regular refined flour version, switch to pasta made from lentils, chickpeas, or even quinoa. These kinds of pastas already bring extra protein to the table without changing your recipe much. Whole wheat pasta is another easy option — it has more fibre and a bit more protein than the usual stuff. The texture is slightly nuttier, but in a good way. You get the chew, the comfort, and a better nutritional punch.
2. Add beans, chickpeas, or lentils to the mix
Tossing in cooked rajma, chana, or even masoor dal might sound like a stretch — but it works. Chickpeas with roasted tomatoes, kidney beans in a spicy red sauce, or moong tossed with olive oil and garlic — all of it blends surprisingly well with pasta. They add body, bite, and a dose of plant-based protein that doesn’t need to be forced in. It’s hearty, satisfying, and turns a basic bowl of pasta into a complete meal.
3. Throw in tofu, tempeh, or paneer
If you’re vegetarian or just taking a break from meat, tofu or paneer are excellent ways to bulk up your pasta. Crumble them into the sauce, toss them in cubes, or pan-sear them with garlic and herbs. Tempeh, if you can get it, adds a meaty bite and a lot of protein. These ingredients absorb flavours easily and give your meal that rich, creamy element — without needing cheese overload.
4. Top it with roasted seeds or nut-based sauces
Think creamy cashew pesto or tahini dressing drizzled on top. Even a handful of roasted sunflower seeds or chopped almonds can do the trick. They bring crunch, flavour, and extra protein with healthy fats. You don’t have to go overboard — just a spoonful can level up both taste and nutrition.
5. Use eggs smartly — poached, boiled, or scrambled
Eggs and pasta are a match people forget about. A poached egg on hot spaghetti? Instant richness. Hard-boiled eggs chopped into a cold pasta salad? Simple and satisfying. Even leftover spiced scrambled eggs folded through warm pasta adds protein and comfort in one go. It’s not traditional, but it’s definitely delicious — and it works across flavours, whether you’re going Indian, Italian, or somewhere in between.
