High Protein Spaghetti with Creamy White Sauce
Elevate your weeknight dinner game with this High Protein Spaghetti with Creamy White Sauce, a wholesome twist on a comforting classic! Made with protein-rich spaghetti options like lentil, chickpea, or whole wheat pasta, and paired with shredded chicken or tempeh for a vegetarian alternative, this dish is a nutrient-packed powerhouse. The silky white sauce features a blend of low-fat milk, creamy Greek yogurt, and Parmesan cheese (or nutritional yeast for a dairy-free swap), delivering a luscious flavor without the guilt. Infused with garlic and Italian seasoning, this recipe is both flavorful and satisfying, while taking only 30 minutes from start to finish. Perfectly balanced for meal prep or a quick family dinner, this high-protein pasta is sure to leave you feeling full and nourished. Garnish with fresh parsley for a delicious finishing touch!
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Recipe Information
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)
Instructions
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.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Sprinkle the flour (or cornstarch) into the skillet and whisk continuously for 1 minute to cook off the raw taste.
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.
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.
Add the cooked and shredded chicken (or tempeh) to the skillet, stirring to combine and heat through.
Toss the cooked spaghetti with the creamy white sauce, ensuring the pasta is fully coated.
Serve immediately, garnished with fresh parsley if desired. Enjoy your high-protein spaghetti meal!
Nutrition Facts
Calories |
2446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.4 g | 88% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 250 mg | 84% | |
| Sodium | 3734 mg | 162% | |
| Total Carbohydrate | 251.3 g | 91% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 34.1 g | ||
| Protein | 206.4 g | 413% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 1608 mg | 124% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 4016 mg | 85% | |
*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.
