High Protein Spaghetti with Creamy White Sauce

Elevate your pasta night with this High Protein Spaghetti with Creamy White Sauce—a wholesome, protein-packed twist on a comforting classic. Featuring high-protein spaghetti made from lentils, chickpeas, or whole wheat, this dish delivers a satisfying meal that nourishes and delights. The luscious white sauce comes together with low-fat milk, Greek yogurt, and a touch of Parmesan, creating a velvety, flavor-packed base that's both indulgent and light. Enhanced with tender shredded chicken (or tempeh for a vegetarian option), garlic, and Italian seasoning, this recipe is versatile, accommodating gluten-free and dairy-free diets with simple substitutions. Ready in just 30 minutes, it’s a quick yet nutrient-rich dish perfect for busy weeknights or meal prep. Garnish with fresh parsley for a pop of color and serve this protein-rich pasta masterpiece piping hot!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 12 ounces High-protein spaghetti (made from lentils, chickpeas, or whole wheat)
• 1 cup Chicken breast, cooked and shredded (or substitute cooked tempeh for vegetarian option)
• 2 cups Low-fat milk (or unsweetened almond milk for dairy-free option)
• 0.5 cup Greek yogurt, plain and low-fat (or plant-based yogurt for dairy-free option)
• 0.25 cup Parmesan cheese, grated (or nutritional yeast for dairy-free option)
• 2 tablespoons Olive oil
• 3 cloves Garlic cloves, minced
• 2 tablespoons All-purpose flour (or cornstarch for gluten-free option)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Italian seasoning
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Bring a large pot of salted water to a boil and cook the high-protein spaghetti according to package instructions. Once cooked, drain and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.

Step 3

Sprinkle the flour (or cornstarch) into the skillet and whisk continuously for 1 minute to cook off the raw taste.

Step 4

Gradually pour in the milk while whisking constantly to prevent lumps. Allow the mixture to come to a gentle simmer and thicken, about 3-4 minutes.

Step 5

Lower the heat and stir in the Greek yogurt, Parmesan cheese (or nutritional yeast), salt, black pepper, and Italian seasoning. Mix until the sauce is smooth and creamy.

Step 6

Add the cooked and shredded chicken (or tempeh) to the skillet, stirring to combine and heat through.

Step 7

Toss the cooked spaghetti with the creamy white sauce, ensuring the pasta is fully coated.

Step 8

Serve immediately, garnished with fresh parsley if desired. Enjoy your high-protein spaghetti meal!

Nutrition Facts

Serving size	(1301.8g)

Amount per serving	% Daily Value*
Calories	2446.1

Total Fat 68.4g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 250.5mg	0%
Sodium 3734.5mg	0%
Total Carbohydrate 251.3g	0%
Dietary Fiber 35.6g	0%
Total Sugars 34.1g
Protein 206.4g	0%

Vitamin D 263.8IU	0%
Calcium 1608.2mg	0%
Iron 19.2mg	0%
Potassium 4015.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.2%

Protein: 33.7%

Carbs: 41.1%