One-Pot Protein-Packed Pasta 3 Ways
You don't have to fear pasta when you're working out. In this video I share three protein-packed pasta recipes with classic sauces, pesto chicken red lentil pasta, creamy salmon red lentil pasta, and tomato shrimp whole wheat pasta. Each one is made in one pot in just 10 minutes, so you can enjoy healthy, guilt-free pasta even on your busiest days. They're also a great choice for meal prep.
By Amanda Chang
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For these pastas I chose two kinds: red lentil and whole wheat. Red lentil pasta is richer in protein, fiber, and trace minerals, it’s gluten-free, and it’s lower in carbs, so it’s great for anyone working out to build muscle and lose fat. Unlike traditional pasta, red lentil pasta has no gluten, so the texture isn’t as springy, but Caesar and I were surprised to find it tastes better than we expected. It also cooks in just 6 minutes! Of course, if you’d rather use regular pasta, that’s totally fine. Just follow the cooking time on the package and cook it until al dente.
This time I used red lentil fusilli. Red lentil pasta is even more nutritious than traditional (durum wheat) pasta. Here are a few points for reference: - Good-quality plant protein - Lots of dietary fiber - Rich in vitamins, such as vitamins A, B1, B2, C, and more - Gluten-free and low GI - Shorter cooking time, about 6 minutes
I don’t have a favorite brand of red lentil pasta, but I always check the nutrition label before buying food. The simpler the ingredients, the better. For one of the three pastas I used whole wheat fusilli, because Caesar really, really loves the texture of whole wheat pasta. Whole wheat pasta takes a little longer to cook than red lentil pasta. So if you can’t find either of these, regular pasta works too! I recommend checking the “suggested cooking time” on the package. That’s the most accurate.
One-Pot Protein-Packed Pasta 3 Ways
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
- Servings
- 2
Ingredients
One-Pot Pesto Chicken Red Lentil Pasta
One-Pot Creamy Salmon Red Lentil Pasta
Tomato Shrimp and Zucchini Whole Wheat Pasta
Instructions
One-Pot Pesto Chicken Red Lentil Pasta
-
Heat a deep skillet over medium heat and add the olive oil. Once the oil is hot, add the chicken breast and cook until about 80% done. Remove and set aside.
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In the same pan, saute the garlic and onion for 2 minutes until fragrant. Add the water and pasta, spread the pasta out evenly, cover, and cook for 2 minutes.
-
Then remove the lid, give the pasta a stir, and cook for another minute.
-
Add the edamame, cherry tomatoes, and pesto and mix well. Add the cooked chicken back in, season with black pepper and salt, and cook for 2 more minutes. Done!
One-Pot Creamy Salmon Red Lentil Pasta
-
Heat a deep skillet over medium heat and add the olive oil. Once the oil is hot, add the salmon and cook until about 80% done. Remove and set aside.
-
In the same pan, saute the garlic and onion for 2 minutes until fragrant. Add the water, milk, and pasta, spread the pasta out evenly, cover, and cook for 2 minutes.
-
Remove the lid, add the broccoli and mushrooms, give everything a stir, cover, and cook for 1 more minute.
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Remove the lid, stir in the Parmesan, then season with black pepper and salt. Add the cooked salmon and cook for 2 more minutes. Done!
Tomato Shrimp and Zucchini Whole Wheat Pasta
-
Heat a deep skillet over medium heat and add the olive oil. Once the oil is hot, add the shrimp and cook until about 80% done. Remove and set aside.
-
In the same pan, saute the garlic and onion for 2 minutes until fragrant. Add the water and pasta, spread the pasta out evenly, cover, and cook for 4 minutes.
-
Remove the lid, add the zucchini, red bell pepper, and tomato and stir. Add the tomato paste and toss everything again, then add the cooked shrimp back in. Cover and cook for 4 more minutes.
-
Remove the lid and season with black pepper and salt. Done!
Notes
One-Pot Pesto Chicken Red Lentil Pasta
One-Pot Creamy Salmon Red Lentil Pasta
Tomato Shrimp and Zucchini Whole Wheat Pasta
