Protein is all the rage, am I right? I love a good pasta night at the Hummusapien house. It’s inexpensive, easy to make versatile, family-friendly, and makes great leftovers for lunch the next day. But sometimes pasta recipes can leave me feeling unsatisfied or hungry a few hours later if they don’t have enough protein in them to fill me up. Womp womp. Enter… this round-up of high-protein vegan pasta recipes! These gems are nutritious, delicious, and will keep you full for hours once the meal is finished.
Easy ways to boost protein in pasta dishes
I’m so glad you asked! There are countless many ways to incorporate protein into what is typically a pretty carb-heavy meal. The definition of “high’ protein varies from person to person, but ideally it’s balanced with complex carbs, healthy fats for a well-rounded, satisfying meal. You can choose a protein-rich pasta (like a chickpea or lentil pasta), add in beans, tofu, or tempeh, or use a nut or seed-based creamy sauce!
But how much protein do you really need?
America loves protein! As a dietitian, it’s no shocker that recommendations for protein intake vary pretty widely depending on goals. A good rule of thumb is to aim for at least 0.8 grams of protein per kilogram of body weight (or about 50 grams of protein daily for a 140-pound person). If you’re lifting heavy or trying to build lean muscle mass, you may want more like 1.25g per kg body weight. While it is important to eat enough protein for satiety, maintaining lean body mass, and general health, the source of protein is really important when thinking about protein. Choosing plant-based protein sources as much as possible (think: beans, nuts, seeds, etc.) in place of red and/or processed meats can significantly lower your risks for chronic diseases, like heart disease, type 2 diabetes, and certain types of cancer.
High protein recipes to cook tonight!
