With almost three grams of protein per tablespoon, nutritional yeast is a worthy pasta addition even if you’re not sticking to an entirely plant-based diet, Peruvemba says. The ingredient has a funky, umami-rich flavor that makes a great substitute for cheese but also plays well with real-deal dairy. So you could use it to make a silken tofu-based vegan Alfredo sauce taste more authentic or in tandem with Parmesan or cream to complement their flavors and boost the protein count even more.
7. Turn to pesto in a pinch.
Pesto adds: 3 g protein per 1/4 cup serving
Parmesan and pine nuts are the main building blocks for pesto, so you’ll get not one but two protein-rich ingredients by using a sauce like this in your next bowl of pasta. What’s more, the classic sauce is right at home with other protein-packed ingredients like shredded rotisserie chicken and canned fish like sardines. Add half a jar to a spaghetti dish with cherry tomatoes, parmesan, and chicken, or make a spin on puttanesca by pairing it with olives, capers, sun-dried tomatoes, sardines, and penne pasta.
Can’t find it in store? If you choose to make the sauce yourself, Peruvemba says a combo of hemp seeds and pine nuts provides the same protein and flavor bang, but will help you save a bit on traditionally pricey pine nuts.
8. Make a plant-based bolognese that’s also protein-rich with lentils.
Lentils add: 18 grams protein per 1 cup of cooked
Lopez is a big fan of stirring lentils into marinara sauce for a plant-based spin on bolognese; the protein count and texture will be similar, but the pulse also provides plenty of fiber and vitamins like potassium that you wouldn’t normally get as much of from beef.
Can’t imagine your bolo without meat? Consider going half and half with lentils and ground beef to reap the added fiber benefits without sacrificing the flavor you know and love. Or use lentils in an entirely different pasta recipe altogether, like with bow tie noodles, roasted veggies, and a tangy balsamic vinaigrette dressing.
9. Shred up rotisserie chicken for your next linguine Alfredo.
Rotisserie chicken adds: 23 grams protein per 3 ounces
The great thing about pasta is how easy it is to make, but extra steps like grilling or roasting meat kind of defeat the purpose. With a rotisserie chicken, that work is already done for you, so all that’s left to do is remove the meat from the bird and toss it into whatever it is you’re cooking, Harbstreet says. Try stirring it into mac and cheese, vodka sauce penne, or even into a quick pasta salad. Chicken is endlessly versatile and pairs well with so many different flavor profiles, so the pastabilities are endless with a trick like this.
10. Make a creamy tomato sauce with cottage cheese.
Cottage cheese adds: 12 grams of protein per half cup
Cottage cheese is a surefire way to boost the protein in eggs, smoothies, and—you guessed it—pasta! “It works great in baked pasta dishes like lasagna or even stirred into tomato-based sauces,” Lopez says. You can add it straight into a sauce like you would yogurt or cream or blend it into a creamy consistency first (particularly helpful if those chewy, bouncy curds rub you the wrong way), she adds.
11. Crack open a can of tuna or sardines.
Tuna adds: 23 grams protein in a 5-ounce can
