High Protein Pasta with Greek Yogurt Sauce You'll Crave
This high protein pasta is the kind of recipe you make when you want something creamy but your body is begging you not to do the heavy cream thing again.
Servings: 4 Servings
Calories: 748kcal
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Ingredients
Pasta
- 14.5 Ounces Protein Pasta 1 box
Sauce
- 10 Tablespoons Butter (about 1 ¼ sticks)
- 5 Teaspoons Garlic (garlic paste, minced fresh garlic, or jarred minced garlic)
- 1 ¾ Cups Plain Greek Yogurt
- 4 Tablespoons Lemon Juice (about 1½ lemons)
Toppings
- ½ Cup Grated Parmesan Cheese
- ¼ Cup Fresh Chives thinly sliced
- Pinch Red Pepper Flakes
Instructions
- Boil the pasta. Cook the protein pasta according to the package directions. Before you drain it, scoop out one full cup of the starchy pasta water and set it aside. This is your sauce insurance.14.5 Ounces Protein Pasta
- While the pasta cooks, melt 5 ounces of butter in a large skillet over medium heat. Let it fully melt and start to foam slightly, but do not let it brown.10 Tablespoons Butter
- Add the garlic. Stir in the garlic and cook for about 30 seconds, stirring constantly, until it smells incredible but has not taken on any color. Burnt garlic is bitter garlic, and there is no coming back from that.5 Teaspoons Garlic
- Lower the heat and temper the yogurt. Drop the heat to low. Add half of the Greek yogurt to the skillet, stirring constantly until it is fully incorporated and smooth. Then add the second half and stir until the sauce comes together. Turn off the heat completely.1 ¾ Cups Plain Greek Yogurt
- Add lemon. Stir in the lemon juice. This brightens everything and cuts through the richness of the butter.4 Tablespoons Lemon Juice
- Toss the pasta. Add the drained pasta directly to the skillet and toss everything together until every piece is coated. If the sauce feels too thick, add pasta water a few tablespoons at a time until it reaches a silky, glossy consistency.
- Divide the pasta among bowls and top with freshly grated parmesan, chopped chives, and red pepper flakes. Taste and add salt and pepper as needed.½ Cup Grated Parmesan Cheese, ¼ Cup Fresh Chives, Pinch Red Pepper Flakes
Your Own Private Notes
Notes
The whole thing comes together in about 15 minutes, and most of that is just waiting for water to boil.
Tips from the Pros
Professional cooks do not eyeball the yogurt addition, and neither should you. Adding it in two stages on low heat is the difference between a creamy sauce and a broken, grainy mess. If you are nervous about curdling, pull the skillet off the heat entirely before you add the yogurt, then return it to low to gently warm everything through. It takes an extra 30 seconds but eliminates all the risk. Always taste your pasta water before you drain. If it is not well-salted, your sauce will taste flat no matter how much parmesan you pile on top. The water should taste like the ocean, and that seasoning carries through to the final dish. Use full-fat Greek yogurt, not the low-fat stuff. Fat content stabilizes the yogurt and helps it stay smooth under heat. Low-fat or nonfat yogurt is more likely to curdle, and the sauce will not have the same body or richness. Grate your parmesan fresh. Pre-shredded cheese is coated with anti-caking agents that prevent it from melting smoothly into the sauce. A microplane and a wedge of real parmigiano-reggiano will give you a creamier, more cohesive result. If you are making this for a crowd, prep your garlic and measure out your yogurt ahead of time so you can move fast once the pasta is done.Nutrition
Calories: 748kcal | Carbohydrates: 84g | Protein: 27g | Fat: 34g | Saturated Fat: 20g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 91mg | Sodium: 482mg | Potassium: 422mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1096IU | Vitamin C: 8mg | Calcium: 248mg | Iron: 2mg