High-Protein Spaghetti Aglio e Olio

High-Protein Spaghetti Aglio e Olio

Garlicky • Quick • High-Protein • Easy Weeknight Meal

🥣 Ingredients — 2 servings

• 6 oz (170 g) high-protein or chickpea pasta
• 8 oz (225 g) cooked chicken breast, sliced or shredded
• 4–5 cloves garlic, thinly sliced or minced
• 2 tbsp extra-virgin olive oil
• ¼ tsp red pepper flakes, or to taste
• ½ tsp Italian seasoning
• ¼ cup reserved pasta water
• 2 tbsp grated Parmesan cheese
• 2 tbsp fresh parsley, chopped
• ½ tsp lemon zest
• 1–2 tsp fresh lemon juice
• Salt, to taste
• Black pepper, to taste

👩‍🍳 Instructions

1. Cook the pasta
   Bring a large pot of salted water to a boil. Cook the protein pasta according to the package directions until al dente.

Before draining, reserve ¼ cup pasta water.

2. Prepare the garlic oil
   While the pasta cooks, heat olive oil in a large skillet over medium-low heat.

Add the sliced garlic and red pepper flakes. Cook gently for about 1–2 minutes, stirring frequently, until the garlic is fragrant and lightly golden. Don’t let it burn.

3. Add the chicken
   Add the cooked chicken, Italian seasoning, and black pepper. Toss for 1–2 minutes until the chicken is heated through.
4. Combine
   Add the drained pasta to the skillet. Pour in the reserved pasta water and toss vigorously for 1–2 minutes. The starchy water helps the olive oil coat the pasta and creates a light, glossy sauce.
5. Finish
   Turn off the heat. Add Parmesan, parsley, lemon zest, and lemon juice. Toss again until everything is well combined.

Taste and adjust salt, pepper, or chili flakes.

🍋 Serving

Divide between 2 bowls and finish with:

• Extra Parmesan
• Fresh parsley
• A little black pepper
• A squeeze of lemon

💪 Protein Boost

Using high-protein pasta + chicken breast makes this substantially higher in protein than traditional Aglio e Olio. For an even bigger protein boost, add another 2–3 oz (60–85 g) cooked chicken per serving.

⭐ Tips

• Keep the garlic on medium-low heat so it becomes fragrant without burning.
• Don’t skip the reserved pasta water—it helps create a silky coating.
• Freshly grated Parmesan melts better than pre-shredded cheese.
• For extra vegetables, toss in spinach, broccoli, mushrooms, or cherry tomatoes.
• For a lighter version, use 1 tbsp olive oil and increase the pasta water slightly.
• For meal prep, store refrigerated for up to 3 days and reheat gently with a splash of water.