Transform your weeknight dinners with these protein-packed pasta recipes that deliver both comfort and nutrition. From classic meat-based sauces to creative vegetarian options featuring legumes and alternative pasta varieties, each dish packs at least 15g of protein per serving while maintaining the satisfying flavors you crave.
1. Grilled Chicken Pesto Penne with Sun-Dried Tomatoes
4 servings | 32g protein per serving
Ingredients:
- 340g (12 oz) whole wheat penne
- 454g (16 oz) chicken breast
- 120g (4.2 oz) basil pesto
- 85g (3 oz) sun-dried tomatoes, julienned
- 60g (2.1 oz) baby spinach
- 30g (1 oz) pine nuts, toasted
- 35g (1.2 oz) grated Parmesan
- 30ml (1 oz) olive oil
- Salt and pepper
Instructions:
- Bring salted water to boil, cook penne until al dente (10-12 min). Before draining, reserve 120ml pasta water for sauce adjustment.
- Season chicken breasts with salt and pepper. Grill on medium-high heat for 6-7 minutes per side until internal temp reaches 74°C. Let rest 5 minutes before slicing into strips.
- Heat olive oil in large skillet, cook sun-dried tomatoes 2-3 minutes until fragrant. Add spinach in batches, stirring until just wilted but still bright green.
- Lower heat, stir in pesto, cooked pasta, and sliced chicken. Add pasta water gradually until sauce reaches desired consistency.
Nutrition (per serving):
Calories: 585
Protein: 32g
Carbs: 48g
Fat: 28g
2. Creamy Chicken Fettuccine with Greek Yogurt Alfredo
4 servings | 38g protein per serving
Ingredients:
- 340g (12 oz) fettuccine
- 454g (16 oz) chicken breast
- 240g (8.5 oz) plain Greek yogurt
- 60g (2 oz) Parmesan, grated
- 30g (1 oz) butter
- 240ml (8 oz) low-fat milk
- 15g (0.5 oz) garlic, minced
- 15g (0.5 oz) flour
- 5g (0.2 oz) Italian seasoning
- Salt and pepper
Instructions:
- Cook fettuccine in well-salted water until al dente, stirring occasionally. Reserve 120ml pasta water before draining.
- Season chicken with Italian seasoning, salt, and pepper. Cook in hot skillet 6-7 minutes each side until golden and 74°C internal. Rest 5 minutes, slice.
- Melt butter in same pan, sauté minced garlic until golden (1-2 min). Whisk in flour, cook another minute until slightly darker.
- Gradually stream in milk while whisking constantly. Simmer 3-4 minutes until thickened. Off heat, stir in yogurt and Parmesan until smooth.
Nutrition (per serving):
Calories: 495
Protein: 38g
Carbs: 52g
Fat: 16g
3. Spicy Chicken Arrabbiata with Protein-Enriched Spaghetti
4 servings | 35g protein per serving
Ingredients:
- 340g (12 oz) protein-enriched spaghetti
- 454g (16 oz) chicken breast
- 800g (28 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 20g (0.7 oz) garlic, minced
- 15g (0.5 oz) red pepper flakes
- 30ml (1 oz) olive oil
- 30g (1 oz) fresh basil
- 45g (1.6 oz) Pecorino Romano
- Salt and pepper
Instructions:
- Cook spaghetti. Reserve 120ml (4 oz) water.
- Season chicken, cook 6-7 minutes per side until 74°C (165°F). Slice.
- Sauté onion, garlic, pepper flakes in oil until soft.
- Add tomatoes, simmer 15 minutes. Season.
- Combine pasta, sauce, chicken. Add pasta water if needed.
- Top with cheese, basil.
Nutrition (per serving):
Calories: 520
Protein: 35g
Carbs: 65g
Fat: 18g
4. Lemon Garlic Chicken with Whole Wheat Rigatoni
4 servings | 34g protein per serving
Ingredients:
- 340g (12 oz) whole wheat rigatoni
- 454g (16 oz) chicken breast
- 45g (1.6 oz) garlic, minced
- 60ml (2 oz) lemon juice
- 30ml (1 oz) olive oil
- 30g (1 oz) butter
- 15g (0.5 oz) fresh oregano
- 15g (0.5 oz) fresh parsley
- 45g (1.6 oz) Parmesan
- Salt and pepper
Instructions:
- Cook rigatoni. Reserve 120ml (4 oz) water.
- Season chicken, cook 6-7 minutes per side until 74°C (165°F). Slice.
- Sauté garlic in oil and butter until golden.
- Add lemon juice, herbs, season.
- Toss pasta, chicken, sauce. Add pasta water if needed.
- Top with Parmesan, extra herbs.
Nutrition (per serving):
Calories: 490
Protein: 34g
Carbs: 55g
Fat: 19g
5. Buffalo Chicken Rotini with Blue Cheese Crumbles
4 servings | 36g protein per serving
Ingredients:
- 340g (12 oz) rotini pasta
- 454g (16 oz) chicken breast
- 180ml (6 oz) buffalo sauce
- 90g (3 oz) blue cheese crumbles
- 120g (4 oz) Greek yogurt
- 60g (2 oz) celery, diced
- 60g (2 oz) carrots, diced
- 30g (1 oz) green onions
- 30ml (1 oz) olive oil
- Salt and pepper
Instructions:
- Cook rotini. Reserve 120ml (4 oz) water.
- Season chicken, cook until 74°C (165°F). Shred.
- Toss chicken with buffalo sauce.
- Mix yogurt with half the blue cheese.
- Combine pasta, chicken, vegetables, sauce.
- Top with remaining cheese, green onions.
Nutrition (per serving):
Calories: 510
Protein: 36g
Carbs: 58g
Fat: 20g
6. Spicy Turkey Sausage Orecchiette with Broccoli Rabe
4 servings | 31g protein per serving
Ingredients:
- 340g (12 oz) orecchiette pasta
- 454g (16 oz) spicy turkey sausage
- 450g (16 oz) broccoli rabe
- 45g (1.6 oz) garlic, minced
- 30ml (1 oz) olive oil
- 15g (0.5 oz) red pepper flakes
- 45g (1.6 oz) Pecorino Romano
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Remove sausage from casing, cook until browned.
- Blanch broccoli rabe 2 minutes. Chop.
- Sauté garlic, pepper flakes in oil.
- Combine pasta, sausage, broccoli rabe, garlic oil.
- Top with cheese, extra pepper flakes.
Nutrition (per serving):
Calories: 475
Protein: 31g
Carbs: 52g
Fat: 16g
7. Classic Beef Ragù with Pappardelle
4 servings | 39g protein per serving
Ingredients:
- 340g (12 oz) pappardelle pasta
- 500g (17.6 oz) ground beef (80/20)
- 400g (14 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 90g (3 oz) carrots, diced
- 90g (3 oz) celery, diced
- 30ml (1 oz) olive oil
- 120ml (4 oz) red wine
- 15g (0.5 oz) garlic, minced
- 45g (1.6 oz) Parmigiano-Reggiano
- Salt and pepper
Instructions:
- Brown beef. Remove from pan.
- Sauté onion, carrot, celery, garlic until soft.
- Add wine, reduce by half. Add tomatoes, beef.
- Simmer 1 hour. Season.
- Cook pasta. Reserve 120ml (4 oz) water.
- Combine pasta, sauce. Top with cheese.
Nutrition (per serving):
Calories: 610
Protein: 39g
Carbs: 58g
Fat: 25g
8. Spicy Korean-Style Beef Udon with Gochujang
4 servings | 33g protein per serving
Ingredients:
- 400g (14 oz) udon noodles
- 400g (14 oz) ground beef
- 60g (2 oz) gochujang paste
- 45ml (1.5 oz) soy sauce
- 30ml (1 oz) sesame oil
- 90g (3 oz) mushrooms, sliced
- 60g (2 oz) spinach
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) ginger, minced
- 30g (1 oz) green onions
- 15g (0.5 oz) sesame seeds
Instructions:
- Cook udon. Reserve 120ml (4 oz) water.
- Brown beef, remove from pan.
- Sauté mushrooms, garlic, ginger in sesame oil.
- Mix gochujang, soy sauce, 60ml (2 oz) water.
- Combine noodles, beef, sauce, spinach.
- Top with sesame seeds, green onions.
Nutrition (per serving):
Calories: 530
Protein: 33g
Carbs: 62g
Fat: 22g
9. Garlic Butter Steak Tips with Mushroom Fettuccine
4 servings | 37g protein per serving
Ingredients:
- 340g (12 oz) fettuccine
- 500g (17.6 oz) sirloin steak tips
- 225g (8 oz) mushrooms, sliced
- 45g (1.6 oz) butter
- 30g (1 oz) garlic, minced
- 30ml (1 oz) Worcestershire sauce
- 120ml (4 oz) heavy cream
- 45g (1.6 oz) Parmesan
- 15g (0.5 oz) fresh thyme
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Sear steak tips until 63°C (145°F). Rest.
- Sauté mushrooms, garlic in butter.
- Add cream, Worcestershire, reduce.
- Combine pasta, sauce, steak tips.
- Top with Parmesan, thyme.
Nutrition (per serving):
Calories: 585
Protein: 37g
Carbs: 48g
Fat: 28g
10. Spicy Cajun Salmon Penne with Roasted Bell Peppers
4 servings | 35g protein per serving
Ingredients:
- 340g (12 oz) penne pasta
- 500g (17.6 oz) salmon fillets
- 300g (10.5 oz) bell peppers, sliced
- 90g (3 oz) onion, diced
- 30g (1 oz) garlic, minced
- 30ml (1 oz) olive oil
- 120ml (4 oz) heavy cream
- 15g (0.5 oz) Cajun seasoning
- 45g (1.6 oz) Parmesan
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Roast peppers 20 minutes at 200°C (400°F).
- Season salmon with Cajun spice, cook until 63°C (145°F).
- Sauté onion, garlic. Add cream, reduce.
- Flake salmon, combine with pasta, sauce, peppers.
- Top with Parmesan, extra seasoning.
Nutrition (per serving):
Calories: 545
Protein: 35g
Carbs: 52g
Fat: 24g
11. Smoked Salmon and Asparagus Linguine
4 servings | 29g protein per serving
Ingredients:
- 340g (12 oz) linguine
- 300g (10.5 oz) smoked salmon
- 300g (10.5 oz) asparagus
- 240ml (8 oz) heavy cream
- 30g (1 oz) garlic, minced
- 30g (1 oz) butter
- 30g (1 oz) capers
- 45g (1.6 oz) Parmesan
- 15g (0.5 oz) fresh dill
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Blanch asparagus 3 minutes. Slice.
- Sauté garlic in butter, add cream.
- Flake salmon, combine with pasta, sauce.
- Add asparagus, capers.
- Top with Parmesan, dill.
Nutrition (per serving):
Calories: 520
Protein: 29g
Carbs: 54g
Fat: 25g
12. Mediterranean Tuna Linguine with Capers and Olives
4 servings | 32g protein per serving
Ingredients:
- 340g (12 oz) linguine
- 400g (14 oz) canned tuna in olive oil
- 90g (3 oz) Kalamata olives, sliced
- 30g (1 oz) capers
- 300g (10.5 oz) cherry tomatoes
- 30ml (1 oz) olive oil
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) red pepper flakes
- 30g (1 oz) fresh basil
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Halve tomatoes, sauté with garlic.
- Add tuna with oil, olives, capers.
- Add pasta, toss. Season.
- Add pasta water if needed.
- Top with basil, pepper flakes.
Nutrition (per serving):
Calories: 495
Protein: 32g
Carbs: 56g
Fat: 19g
13.Mediterranean Sea Bass with Cherry Tomato Spaghetti
4 servings | 34g protein per serving
Ingredients:
- 340g (12 oz) spaghetti
- 500g (17.6 oz) sea bass fillets
- 400g (14 oz) cherry tomatoes
- 45g (1.6 oz) garlic, minced
- 30ml (1 oz) olive oil
- 15g (0.5 oz) fresh oregano
- 15g (0.5 oz) fresh basil
- 30g (1 oz) capers
- 120ml (4 oz) white wine
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Pan-sear sea bass until 63°C (145°F).
- Sauté garlic, add tomatoes, wine.
- Simmer 10 minutes, add capers.
- Combine pasta, sauce. Season.
- Top with fish, herbs.
Nutrition (per serving):
Calories: 490
Protein: 34g
Carbs: 58g
Fat: 16g
14. Sicilian-Style Pasta con le Sarde
4 servings | 28g protein per serving
Ingredients:
- 340g (12 oz) bucatini pasta
- 400g (14 oz) fresh sardines
- 90g (3 oz) fennel, diced
- 60g (2 oz) raisins
- 45g (1.6 oz) pine nuts
- 30g (1 oz) anchovy fillets
- 30ml (1 oz) olive oil
- 15g (0.5 oz) saffron threads
- 60g (2 oz) breadcrumbs
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Toast pine nuts, breadcrumbs. Set aside.
- Clean sardines, remove bones.
- Sauté fennel, anchovies in oil.
- Add sardines, raisins, saffron-infused water.
- Combine pasta, sauce. Top with breadcrumb mixture.
Nutrition (per serving):
Calories: 480
Protein: 28g
Carbs: 54g
Fat: 20g
15. Spicy Cajun Shrimp and Andouille Fettuccine
4 servings | 31g protein per serving
Ingredients:
- 340g (12 oz) fettuccine
- 450g (16 oz) large shrimp, peeled
- 225g (8 oz) andouille sausage, sliced
- 90g (3 oz) bell peppers, diced
- 90g (3 oz) onion, diced
- 30g (1 oz) garlic, minced
- 240ml (8 oz) heavy cream
- 15g (0.5 oz) Cajun seasoning
- 30ml (1 oz) olive oil
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Cook andouille. Remove, cook shrimp.
- Sauté vegetables, garlic.
- Add cream, Cajun seasoning, simmer.
- Combine pasta, sauce, meats.
- Adjust seasoning, add pasta water if needed.
Nutrition (per serving):
Calories: 565
Protein: 31g
Carbs: 52g
Fat: 28g
16. Coconut Curry Shrimp Linguine with Fresh Basil
4 servings | 29g protein per serving
Ingredients:
- 340g (12 oz) linguine
- 450g (16 oz) shrimp, peeled
- 400ml (13.5 oz) coconut milk
- 30g (1 oz) red curry paste
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) ginger, minced
- 30ml (1 oz) fish sauce
- 15ml (0.5 oz) lime juice
- 30g (1 oz) fresh basil
- Salt and pepper
Instructions:
- Cook pasta. Reserve 120ml (4 oz) water.
- Sauté garlic, ginger, curry paste.
- Add coconut milk, simmer 5 minutes.
- Cook shrimp in sauce until pink.
- Add fish sauce, lime juice.
- Combine with pasta, top with basil.
Nutrition (per serving):
Calories: 510
Protein: 29g
Carbs: 56g
Fat: 22g
17. Octopus Ragu Rigatoni
4 servings | 32g protein per serving
Ingredients:
- 340g (12 oz) rigatoni
- 500g (17.6 oz) octopus, cleaned
- 400g (14 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 30g (1 oz) garlic, minced
- 120ml (4 oz) red wine
- 30ml (1 oz) olive oil
- 15g (0.5 oz) red pepper flakes
- 30g (1 oz) fresh parsley
- Salt and pepper
Instructions:
- Place octopus in large pot with cold water. Bring to boil, reduce to simmer. Cook 45-50 minutes until tender when pierced. Let cool slightly, then chop into bite-sized pieces.
- Heat olive oil in large pan over medium heat. Add diced onion, cook 5-7 minutes until softened. Add garlic, cook 1 minute until fragrant.
- Add red wine, increase heat to medium-high. Simmer 4-5 minutes until reduced by half. Add crushed tomatoes, red pepper flakes.
- Add chopped octopus to sauce. Reduce heat to low, simmer 20 minutes, stirring occasionally. Season with salt and pepper.
- Meanwhile, cook rigatoni in salted water until al dente (about 12 minutes). Reserve 120ml (4 oz) pasta water before draining.
- Add pasta to sauce, toss well. Add pasta water as needed for desired consistency. Garnish with fresh parsley.
Nutrition (per serving):
Calories: 495
Protein: 32g
Carbs: 62g
Fat: 14g
18. Pasta Frutti di Mare
4 servings | 36g protein per serving
Ingredients:
- 340g (12 oz) linguine
- 225g (8 oz) mussels, cleaned
- 225g (8 oz) clams, cleaned
- 225g (8 oz) shrimp, peeled
- 200g (7 oz) calamari rings
- 400g (14 oz) cherry tomatoes
- 120ml (4 oz) white wine
- 30ml (1 oz) olive oil
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) red pepper flakes
- 30g (1 oz) fresh parsley
- Salt and pepper
Instructions:
- Heat oil in large pan. Sauté garlic 1 minute. Add tomatoes, wine, pepper flakes. Simmer 5 minutes.
- Add mussels and clams. Cover, cook 3-4 minutes until shells open.
- Add shrimp and calamari. Cook 2-3 minutes until shrimp turns pink.
- Cook linguine in salted water until al dente (9-10 minutes). Reserve 120ml (4 oz) water.
- Remove any unopened shellfish. Add pasta to seafood sauce.
- Toss with pasta water if needed. Top with parsley.
Nutrition (per serving):
Calories: 490
Protein: 36g
Carbs: 54g
Fat: 16g
19. Classic Crab Linguine with Lemon White Wine Sauce
4 servings | 28g protein per serving
Ingredients:
- 340g (12 oz) linguine
- 450g (16 oz) lump crab meat
- 120ml (4 oz) white wine
- 60ml (2 oz) lemon juice
- 45g (1.6 oz) butter
- 30ml (1 oz) olive oil
- 30g (1 oz) garlic, minced
- 30g (1 oz) shallots, minced
- 15g (0.5 oz) red pepper flakes
- 30g (1 oz) fresh parsley
- Salt and pepper
Instructions:
- Cook linguine al dente (9-10 minutes). Reserve 120ml (4 oz) water.
- Sauté shallots and garlic in oil/butter until soft (2-3 minutes).
- Add wine, simmer 3 minutes. Add lemon juice, pepper flakes.
- Gently fold in crab meat, heat through (2 minutes).
- Add pasta, toss with sauce. Add pasta water if needed.
- Season, top with parsley.
Nutrition (per serving):
Calories: 470
Protein: 28g
Carbs: 52g
Fat: 18g
20. Tempeh Bolognese Rigatoni
4 servings | 26g protein per serving
Ingredients:
- 340g (12 oz) rigatoni
- 400g (14 oz) tempeh, crumbled
- 400g (14 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 90g (3 oz) carrots, diced
- 90g (3 oz) celery, diced
- 30ml (1 oz) olive oil
- 30g (1 oz) garlic, minced
- 15ml (0.5 oz) soy sauce
- 15g (0.5 oz) Italian herbs
- 45g (1.6 oz) nutritional yeast
- Salt and pepper
Instructions:
- Crumble tempeh into small pieces. Steam 10 minutes.
- Sauté onion, carrots, celery, garlic in oil until soft (8-10 minutes).
- Add tempeh, brown 5 minutes. Add soy sauce.
- Add tomatoes, herbs. Simmer 20 minutes.
- Cook rigatoni al dente (12-13 minutes). Reserve 120ml (4 oz) water.
- Combine pasta, sauce. Top with nutritional yeast.
Nutrition (per serving):
Calories: 465
Protein: 26g
Carbs: 64g
Fat: 16g
21. Spiced Black Lentil Rigatoni
4 servings | 24g protein per serving
Ingredients:
- 340g (12 oz) rigatoni
- 250g (8.8 oz) black lentils
- 400g (14 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) cumin
- 15g (0.5 oz) garam masala
- 15g (0.5 oz) turmeric
- 30ml (1 oz) olive oil
- 30g (1 oz) fresh cilantro
- Salt and pepper
Instructions:
- Rinse lentils. Simmer in water 20-25 minutes until tender.
- Sauté onion, garlic in oil until soft (5-6 minutes).
- Add spices, toast 1 minute. Add tomatoes.
- Stir in cooked lentils. Simmer 10 minutes.
- Cook rigatoni al dente (12-13 minutes). Reserve 120ml (4 oz) water.
- Combine pasta, sauce. Top with cilantro.
Nutrition (per serving):
Calories: 445
Protein: 24g
Carbs: 68g
Fat: 12g
22. Chickpea Cream Penne
4 servings | 22g protein per serving
Ingredients:
- 340g (12 oz) penne
- 400g (14 oz) chickpeas, drained
- 240ml (8 oz) vegetable broth
- 120ml (4 oz) cashew cream
- 30g (1 oz) garlic, minced
- 30ml (1 oz) olive oil
- 15g (0.5 oz) nutritional yeast
- 15g (0.5 oz) Italian herbs
- 60g (2 oz) spinach
- Salt and pepper
Instructions:
- Blend half chickpeas with broth until smooth.
- Sauté garlic in oil until golden (2-3 minutes).
- Add chickpea purée, remaining chickpeas, cashew cream.
- Simmer 5 minutes. Add herbs, nutritional yeast.
- Cook penne al dente (11-12 minutes). Reserve 120ml (4 oz) water.
- Add spinach, pasta. Season well.
Nutrition (per serving):
Calories: 440
Protein: 22g
Carbs: 65g
Fat: 15g
23. Pasta e Fagioli
4 servings | 23g protein per serving
Ingredients:
- 340g (12 oz) ditalini pasta
- 400g (14 oz) borlotti beans
- 400g (14 oz) crushed tomatoes
- 90g (3 oz) onion, diced
- 30g (1 oz) garlic, minced
- 30g (1 oz) pancetta (optional)
- 30ml (1 oz) olive oil
- 15g (0.5 oz) rosemary
- 15g (0.5 oz) sage
- Salt and pepper
Instructions:
- If using dried beans, soak overnight. Cook until tender.
- Sauté pancetta until crisp. Remove.
- Cook onion, garlic in oil until soft.
- Add beans, tomatoes, herbs. Simmer 15 minutes.
- Cook pasta al dente (8-9 minutes). Add to soup.
- Top with pancetta, extra oil.
Nutrition (per serving):
Calories: 420
Protein: 23g
Carbs: 70g
Fat: 10g
24. Curry Tofu Penne
4 servings | 24g protein per serving
Ingredients:
- 340g (12 oz) penne
- 400g (14 oz) firm tofu, cubed
- 400ml (13.5 oz) coconut milk
- 30g (1 oz) curry powder
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) ginger, minced
- 30ml (1 oz) soy sauce
- 30ml (1 oz) olive oil
- 60g (2 oz) spinach
- Salt and pepper
Instructions:
- Press tofu 30 minutes. Cut into cubes.
- Pan-fry tofu until golden (8-10 minutes).
- Sauté garlic, ginger. Add curry powder.
- Add coconut milk, soy sauce. Simmer 10 minutes.
- Cook penne al dente (11-12 minutes). Reserve 120ml (4 oz) water.
- Combine pasta, sauce, tofu, spinach.
Nutrition (per serving):
Calories: 460
Protein: 24g
Carbs: 58g
Fat: 18g
25. Tofu “Feta” Orzo with Spinach
4 servings | 22g protein per serving
Ingredients:
- 340g (12 oz) orzo
- 400g (14 oz) firm tofu
- 30ml (1 oz) lemon juice
- 15ml (0.5 oz) apple cider vinegar
- 15g (0.5 oz) nutritional yeast
- 200g (7 oz) spinach
- 30ml (1 oz) olive oil
- 30g (1 oz) garlic, minced
- 15g (0.5 oz) oregano
- Salt and pepper
Instructions:
- Crumble tofu. Mix with lemon juice, vinegar, nutritional yeast. Rest 30 minutes.
- Cook orzo al dente (8-9 minutes). Reserve 120ml (4 oz) water.
- Sauté garlic in oil until fragrant.
- Add spinach, cook until wilted.
- Combine orzo, spinach mixture, tofu “feta”.
- Season with oregano, salt, pepper.
Nutrition (per serving):
Calories: 410
Protein: 22g
Carbs: 62g
Fat: 12g
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