If you love pasta but don’t love the calorie crash, I have good news: pasta can absolutely be part of a healthy, high-protein, biohacker-friendly diet. With smart swaps—like chickpea or lentil pasta—you get more protein and fiber per serving, while keeping calories in check.
Even better? Cooled carbs (like pasta that’s cooked, cooled, and reheated) create more resistant starch. This means your body digests it more slowly, leading to a gentler blood sugar response and better gut health. So making pasta in advance isn’t just convenient—it’s healthier too.
Here are 5 easy recipes, all under 600 calories per portion, high in protein, and perfect for freezing.
1. High-Protein Turkey Bolognese with Chickpea Pasta
Calories per portion: ~480 kcal | Protein: 40g
Ingredients (4 portions):
- 300g ground turkey breast
- 1 medium onion, diced
- 2 garlic cloves, minced
- 400g canned chopped tomatoes
- 2 tbsp tomato paste
- 1 tsp olive oil
- 250g chickpea pasta
- Italian herbs, salt, pepper
Instructions:
- Heat olive oil in a pan, sauté onion + garlic until soft.
- Add ground turkey, cook until browned.
- Stir in tomatoes, paste, and herbs. Simmer 15 minutes.
- Cook pasta separately, drain, and combine.
Meal-prep tip: Divide into containers, cool completely, and freeze. Reheat gently with a splash of water.
2. Lentil Pasta with Spinach & Cottage Cheese Sauce
Calories per portion: ~520 kcal | Protein: 42g
Ingredients (4 portions):
- 250g lentil pasta
- 200g low-fat cottage cheese
- 2 garlic cloves
- 150g fresh spinach
- 40g grated parmesan
- Salt, pepper, nutmeg
Instructions:
- Cook pasta, drain, and set aside.
- In a blender, combine cottage cheese, garlic, parmesan, and nutmeg → creamy sauce.
- Wilt spinach in a pan, then add sauce and pasta. Stir until warmed through.
Meal-prep tip: Freezes well in single portions. When reheating, stir in a splash of milk for creaminess.
3. Chicken & Veggie Pesto Pasta Bake
Calories per portion: ~550 kcal | Protein: 45g
Ingredients (4 portions):
- 300g cooked chicken breast, shredded
- 250g chickpea pasta
- 150g broccoli florets
- 150g cherry tomatoes
- 3 tbsp light pesto
- 50g reduced-fat mozzarella
Instructions:
- Cook pasta and broccoli together, drain.
- Mix pasta, chicken, tomatoes, and pesto.
- Place in baking dish, top with mozzarella, bake at 180°C for 15 minutes.
Meal-prep tip: Slice into portions, freeze. Reheat in oven or microwave until bubbly.
4. Creamy Tuna & Veggie Pasta
Calories per portion: ~490 kcal | Protein: 41g
Ingredients (4 portions):
- 2 cans tuna in water (drained)
- 250g lentil pasta
- 200g frozen peas
- 150g mushrooms, sliced
- 200g low-fat Greek yogurt
- 2 tbsp lemon juice
- Salt, pepper, dill
Instructions:
- Cook pasta with peas, drain.
- Sauté mushrooms until golden.
- Mix tuna, mushrooms, yogurt, lemon juice, and seasoning.
- Stir in pasta and peas.
Meal-prep tip: Cool before freezing. Add a little yogurt when reheating for creaminess.
5. Turkey Meatball Marinara with Chickpea Pasta
Calories per portion: ~570 kcal | Protein: 46g
Ingredients (4 portions):
- 300g lean ground turkey
- 1 egg white
- 2 tbsp breadcrumbs
- 2 garlic cloves, minced
- 400g canned tomato sauce
- 1 tsp olive oil
- 250g chickpea pasta
- Italian herbs
Instructions:
- Mix turkey, egg white, breadcrumbs, garlic → form small meatballs.
- Brown in a pan with olive oil, add tomato sauce + herbs, simmer 15 min.
- Cook pasta, drain, and serve with meatballs.
Meal-prep tip: Freeze meatballs + sauce together. Reheat and add freshly cooked (or reheated) pasta.
Final Thoughts
Pasta doesn’t have to be “off-limits” if you’re watching calories. With chickpea or lentil pasta, lean proteins, and smart add-ins like cottage cheese or Greek yogurt, you can have meals that are:
✅ Under 600 calories
✅ High in protein
✅ Freezer-friendly
✅ Better for your metabolism when cooled & reheated
So go ahead—batch cook, freeze, and let your pasta work with your body.
Healthy Today Club 
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