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Creamy roasted red pepper pasta with protein pasta, fresh basil, and grated parmesan served in a ceramic bowl
Elise Rae Griffith

High-Protein Creamy Roasted Red Pepper Pasta

Creamy roasted red pepper pasta made with protein-rich pasta and a smooth yogurt or white bean sauce. Comfort food that actually keeps you full.
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Prep Time 10 minutes
Cook Time 15 minutes
25 minutes
Total Time 25 minutes
Course: Dinner, Pasta Recipes
Cuisine: American, Mediterranean
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 8 oz High-protein pasta chickpea, lentil, or whole wheat
  • Salt for pasta water
  • 1 tbsp Olive oil extra virgin
  • 1 small Onion roughly chopped
  • 2 cloves Garlic peeled
  • 2 Roasted red peppers jarred or homemade
  • ½ cup Greek yogurt or ¾ cup white beans (dairy-free)
  • tbsp Nutritional yeast optional but recommended
  • 1–2 tsp Lemon juice to taste
  • ½ tsp Smoked paprika adds warmth
  • ¼ cup Pasta water add as needed
  • Salt to taste
  • Black pepper to taste
  • Fresh herbs parsley or basil, optional
  • Parmesan cheese optional
  • Chili flakes optional

Equipment

  • 1 Large pot For cooking the pasta
  • 2 Blender For blending the roasted red pepper sauce(Food processor or immersion blender also works)
  • 3 Skillet or pan For sautéing the onion and garlic
  • 4 Measuring cups Optional, eyeballing works fine

Method
 

  1. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente. Reserve ¼–½ cup of the pasta water, then drain.
  2. Heat olive oil in a pan over medium heat. Add the onion and cook until soft and lightly golden.
  3. Add the garlic and stir for about 30 seconds, just until fragrant. Remove from heat.
  4. Add roasted red peppers, onion, garlic, Greek yogurt or white beans, nutritional yeast, lemon juice, smoked paprika, salt, and pepper to a blender.
  5. Blend until smooth. Add a little reserved pasta water if the sauce feels too thick.
  6. Return the pasta to the pot. Pour the sauce over the pasta and toss gently to coat.
  7. Add more pasta water if needed until the sauce is creamy and glossy.
  8. Taste and adjust seasoning. Serve warm with herbs, parmesan, or chili flakes if desired.

Notes

  • Pasta choice matters. Chickpea or lentil pasta keeps this meal more filling and protein-rich. Whole wheat also works if that’s what you have.
  • Yogurt vs. beans. Greek yogurt gives a smoother, higher-protein sauce. White beans make it fully dairy-free while still creamy.
  • Sauce too thick? Add a splash of reserved pasta water and stir gently until the sauce loosens.
  • For meal prep. This pasta keeps well for up to 3 days in the fridge. Reheat slowly and add a little water to bring the sauce back to life.
  • Make it mild or spicy. Skip chili flakes for kids, or add extra smoked paprika or chili for more heat.