Bowl of penne pasta tossed in green pesto with herbs and bread, a quick high-protein weeknight dinner

5 High-Protein Pasta Dinners You Can Make in About 15 Minutes

The quickest way to a high-protein pasta dinner is to start with a pasta that already brings protein, then add one more protein source and a vegetable. GoodPasta's nutrition panels list about 15g of protein per 100g of dry pasta, and it cooks in under five minutes, so each of the five dinners below can be on the table in roughly 15 minutes.

First, the base

All three GoodPasta varieties, Chickpea, Quinoa and Kodo Millet, are made from a supergrain, rice and 1% natural starch, with no refined flour or gums. The pack suggests 100g as a serving for two people. That gives each person about 7.5g of protein from the pasta alone, before you add anything else.

To reach a more filling dinner, pair it with one of the protein add-ons below. Cook the pasta in well-salted boiling water and check it a little before the pack time; gluten-free pasta goes from al dente to soft quickly. Reserve a cup of the cooking water before draining; it helps any sauce cling.

1. Lemon, chickpea and spinach penne

Best with: GoodPasta Chickpea

  1. Warm olive oil with sliced garlic and chilli flakes.
  2. Add a drained tin of chickpeas and a few handfuls of spinach until it wilts.
  3. Toss in the cooked pasta, lemon zest and juice, and a splash of pasta water.
  4. Finish with grated parmesan or nutritional yeast.

Chickpeas on chickpea pasta might sound like a lot, but the combination gives a satisfying bowl with plenty of fibre.

2. Pesto penne with grilled chicken

Best with: any GoodPasta

  1. Slice leftover or quickly pan-cooked chicken breast.
  2. Stir two to three tablespoons of pesto into the hot pasta with a little pasta water.
  3. Add the chicken, halved cherry tomatoes and rocket.

Shop-bought pesto is fine. Check the label for oil quality and salt.

3. Masala paneer penne

Best with: GoodPasta Kodo Millet

  1. Saute onion, ginger and garlic, then add chopped tomato, a pinch of turmeric, chilli and garam masala.
  2. Add cubes of paneer and capsicum and cook for three to four minutes.
  3. Toss with the pasta and finish with coriander.

A family favourite when kids want "pasta" and parents want something that tastes like home. Tofu works in place of paneer for a vegan version.

4. Tuna, olive and tomato penne

Best with: GoodPasta Quinoa

  1. Simmer passata or chopped tomatoes with garlic, olives and capers for five minutes.
  2. Flake in a drained tin of tuna and warm through.
  3. Toss with the pasta and add parsley.

A pantry dinner for nights when the fridge is empty.

5. Creamy egg and pea penne

Best with: any GoodPasta

  1. Whisk two eggs with grated cheese and black pepper.
  2. Add frozen peas to the pasta for the last minute of cooking, then drain, keeping some water.
  3. Off the heat, toss the hot pasta with the egg mixture and a splash of pasta water until silky. Keep it moving so the eggs do not scramble.

Make sure the eggs are fully heated through, especially if you are serving young children or anyone pregnant.

Common mistakes with gluten-free pasta

  • Too little water. Use a large pan of rapidly boiling water so the pasta can move freely and does not clump.
  • Walking away. Gluten-free pasta cooks quickly. Stir in the first minute and taste early.
  • Overcooking. Drain when it still has a slight bite; it keeps softening in a hot sauce.
  • Rinsing for hot dishes. Rinsing removes surface starch that helps sauce cling. Only rinse if you are making a cold pasta salad.
  • Letting it sit. Toss with the sauce straight away, or add a little oil if you need to hold it for a few minutes.

Make every bowl more balanced

  • Half vegetables: add spinach, peppers, courgette, broccoli or a side salad.
  • Watch the portion of oil and cheese. They add flavour fast, and calories faster.
  • Pair with fibre. Legumes, vegetables and a higher-fibre pasta help keep blood sugar steadier than refined pasta alone. We explain why in Your Pasta Is Spiking Your Blood Sugar Without You Realising.

Meal-prep tip

Cook a double batch of pasta, cool it quickly, and refrigerate it in a sealed container within two hours. It keeps for up to three days and can be reheated or used cold in salads and lunchboxes. Toss with a little olive oil to stop it sticking.

One change to try this week

Pick two of these recipes for Monday and Wednesday, buy the ingredients at the weekend, and see how much faster dinner gets when the plan is already made.

Frequently asked questions

How much protein is in GoodPasta?

According to the product nutrition panels, Chickpea, Quinoa and Kodo Millet GoodPasta each contain about 15g of protein per 100g of dry pasta, which the pack lists as a serving for two people.

How long does GoodPasta take to cook?

GoodPasta cooks in under five minutes. Check it slightly before the pack time, as gluten-free pasta softens quickly once it is done.

Is GoodPasta gluten-free?

Yes. It is made from a supergrain (chickpea, quinoa or kodo millet), rice and 1% natural starch, with no refined wheat flour or gums.

Can I meal prep gluten-free pasta?

Yes. Cool cooked pasta quickly, refrigerate within two hours in a sealed container, and use within about three days. A little olive oil stops it sticking.

What can I add to pasta for more protein?

Chickpeas or lentils, chicken, tuna, eggs, paneer, tofu, or cheese. One of these alongside a protein-rich pasta makes a more filling dinner.