High protein broccoli pasta has been my go-to weeknight savior for years now. I learned early on that getting enough protein doesn’t mean you need fancy ingredients, just smart combinations that work.
Growing up in the Midwest, I watched my grandmother turn the humblest ingredients into meals that kept our family satisfied for hours. She’d simmer white beans with whatever vegetables looked best at the market, then toss everything with pasta and a generous handful of cheese. Those Sunday dinners taught me that comfort food can be nutritious, too. The steam rising from that big pasta bowl, the way the Parmesan melted into every crevice, the sound of my family passing dishes around the table, those are the moments that inspired this recipe. Your kitchen’s about to smell incredible.
What Makes This High Protein Broccoli Pasta So Special
I’ve spent years perfecting simple pasta dishes that actually keep you full, and this high protein broccoli pasta checks every box. It’s the kind of recipe that looks impressive but comes together faster than ordering takeout.
- Uses pantry staples like white beans, pasta, and Parmesan you likely already have
- Comes together in just 25-40 minutes on busy evenings
- Delivers 65-75g of protein per recipe without any fancy ingredients
- Adapts easily to dietary preferences, swap in protein pasta for even more nutrition
- Creates that perfect creamy-but-light texture kids and adults both love
- Simple cleanup with just one pot and one skillet
After testing this dozens of times with my family, I can tell you it’s become our Tuesday night tradition. Even my pickiest grandchild asks for seconds.
What Goes Into This High Protein Broccoli Pasta
Broccoli forms the vegetable base and brings that beautiful green color to your pasta. I always choose heads with tight, compact florets and deep green color, they hold up better during cooking and taste sweeter.
Extra virgin olive oil carries the garlic flavor throughout the dish and adds richness without heaviness. In my kitchen, I prefer a medium-bodied olive oil that won’t overpower the delicate broccoli.
Garlic provides that aromatic foundation every great pasta needs. I’ve found that cooking it just 30 seconds in the oil releases the best flavor without any bitterness.
White beans are the protein powerhouse here, adding creaminess when you mash some of them into the sauce. Cannellini beans work beautifully, though great northern beans are equally delicious.
Protein pasta boosts the nutrition significantly, chickpea or lentil pasta adds 10-15g more protein than regular pasta. My family prefers shell pasta because it catches all that creamy sauce.
Parmesan cheese delivers both protein and that savory, nutty flavor we all crave. I always choose freshly grated Parmesan over pre-shredded, it melts better and tastes so much richer.
Greek yogurt or cottage cheese creates creaminess and adds extra protein without heavy cream. Betty’s tip: blend cottage cheese smooth if your family prefers a silkier texture.
Reserved cooking water is the secret to a sauce that clings perfectly to every piece of pasta. That starchy water brings everything together like magic.
How to Make High Protein Broccoli Pasta
Step 1. I’ve learned that starting with well-salted water makes all the difference, bring a large pot to a rolling boil, add the broccoli, and cook for 5 minutes until tender but still bright green. Transfer to a bowl and save 1 cup of that broccoli water.
Step 2. Betty always starts by heating olive oil over medium heat, then adding the garlic and red pepper flakes. After years of making this, I cook the garlic just 30 seconds until fragrant, any longer and it turns bitter.
Step 3. Add your cooked broccoli, white beans, and that reserved broccoli water to the skillet. Season generously with salt and pepper, then cook for about 10 minutes, stirring occasionally and gently mashing some of those beans to create a creamy base.
Step 4. Using the same pot with the broccoli water, cook your pasta until al dente following the package directions. The key I discovered is to reserve another cup of pasta water before draining, you’ll need it to adjust the sauce consistency.
Step 5. Transfer the drained pasta right into the skillet with the broccoli mixture. Stir in the Greek yogurt and 1 cup of Parmesan, adding splashes of that reserved pasta water until you get a silky, clingy sauce. If you’re adding grilled chicken, this is the moment to fold it in.
Step 6. I’ve found that tasting and adjusting the seasoning at the end brings everything together perfectly. Serve immediately with that remaining Parmesan sprinkled generously on top.
Keeping This High Protein Broccoli Pasta Fresh
I typically store leftovers in airtight containers in the refrigerator for up to 4 days. The pasta will absorb some of the sauce as it sits, which is completely normal, just add a drizzle of olive oil or a splash of water when reheating to bring back that creamy texture. My family actually loves this pasta cold the next day for lunch, too.
For make-ahead meals, Betty’s method works wonderfully: cook the broccoli, beans, and pasta separately up to 2 days ahead and store them in separate containers. Then just heat everything together when you’re ready to eat, it tastes just as fresh as the day you made it.
For the best texture, I reheat portions in a skillet over medium heat with a splash of water or olive oil, stirring gently until warmed through. The microwave works in a pinch, just heat in 30-second intervals, stirring between each one to prevent dry spots. Through trial and error, I learned that keeping the pasta slightly saucy before storing makes reheating much easier.
Perfect Partners for High Protein Broccoli Pasta
- Fresh green salad with cherry tomatoes and balsamic vinaigrette cuts through the richness of the pasta with bright, crisp flavors that refresh your palate between bites.
- Warm garlic bread is practically mandatory in my house, the crunchy, buttery slices are perfect for soaking up any extra sauce left in your bowl.
- Roasted cherry tomatoes add a sweet-tart burst that complements the creamy, savory pasta beautifully. I roast mine with a little olive oil and fresh basil.
- Sautéed mushrooms with herbs bring an earthy depth that makes this simple pasta feel like a restaurant meal. My family prefers cremini or baby bellas.
- Simple arugula salad with lemon dressing provides that peppery bite and acidity that balances the richness of the Parmesan and beans.
- Grilled chicken breast turns this into a complete high-protein meal, adding another 50g of protein to your dinner.
FAQs
I recommend fresh for the best texture and flavor, but frozen broccoli florets work in a pinch, just thaw and squeeze out excess water before adding to the skillet to prevent a watery sauce.
Betty’s solution is to add the garlic to medium heat oil and cook for only 30 seconds until fragrant, stirring constantly, the moment you smell that aroma, add the broccoli mixture immediately.
Many home cooks find success with cooking all the components separately and storing them in the refrigerator for up to 2 days, then combining and reheating when ready to serve.
High Protein Broccoli Pasta
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 minutes until tender. Transfer the broccoli to a bowl and reserve 1 cup of the broccoli cooking water.
- In a skillet, heat olive oil over medium heat. Add garlic and red pepper flakes, cooking for 30 seconds until fragrant. Add the cooked broccoli, white beans, and reserved broccoli water. Season with salt and pepper. Cook for about 10 minutes, stirring occasionally, gently mashing some of the white beans to create a creamier texture.
- Using the same pot with the broccoli water, add pasta and cook until al dente according to package instructions. Reserve 1 additional cup of pasta water, then drain the pasta thoroughly.
- Transfer the drained pasta into the skillet with the broccoli and bean mixture. Add Greek yogurt or cottage cheese and 1 cup Parmesan cheese, stirring everything together until well combined. Add splashes of reserved pasta water if the sauce appears too thick. If using grilled chicken, add it now.
- Taste and adjust with additional salt and pepper if needed. Serve immediately, garnished with remaining 1/2 cup Parmesan cheese.
