High-Protein, Low-Carb Green Rotini Pasta – Vibrant, Creamy, and Wholesome

Introduction

This Green Rotini Pasta is not just stunning to look at — it’s a nutrient-packed, high-protein, low-carb meal that delivers serious flavor with a fresh herbal twist. Featuring spiral-shaped pasta coated in a glossy, creamy green sauce made from spinach, herbs, and protein-rich additions like Greek yogurt or cottage cheese, this dish hits all the right notes: vibrant, comforting, and clean.

It’s ideal for those seeking clean eating, keto-friendly, or macro-balanced meals, yet it feels indulgent and satisfying. Plus, the sauce comes together in just minutes using a blender, making it perfect for busy weeknights or meal prep.

Ingredients Overview

Low-Carb Rotini Pasta

• Use high-protein rotini made from:
  • Chickpeas
  • Lentils
  • Soy
  • Or low-carb brands like ImPASTA, Edamame noodles, or Keto-friendly alternatives
• Look for at least 15–20g of protein per serving and 5–10g net carbs.

Baby Spinach

• Fresh, vibrant, and packed with iron, fiber, and antioxidants.
• Forms the bulk of the green sauce — use about 2 cups fresh.
• Blends into a smooth, mild base.

Fresh Herbs

• Basil, parsley, or cilantro provide depth and brightness.
• Basil adds a pesto-like aroma.
• Parsley gives a grassy, clean flavor.
• Use about ½ cup total.

Cottage Cheese or Greek Yogurt

• These high-protein ingredients form the creamy, tangy base of the sauce.
• Use ½ cup cottage cheese or ¾ cup Greek yogurt.
• For dairy-free, use plain almond or coconut yogurt or silken tofu.

Garlic & Lemon

• Garlic gives warmth and umami.
• Lemon juice brightens the sauce and balances the richness.

Parmesan Cheese (optional)

• Adds salty, savory punch.
• Optional for extra flavor or to keep it dairy-free.

Olive Oil or Avocado Oil

• Helps emulsify the sauce and adds healthy fats.

Salt, Pepper, and Red Pepper Flakes

• Season to taste and adjust based on the type of herbs and dairy you use.

Step-by-Step Instructions

1. Cook the Pasta

• Cook 8 oz high-protein or low-carb rotini pasta according to package instructions.
• Salt the water well for flavor.
• Drain and reserve ¼ cup pasta water.

2. Make the Green Sauce

In a blender or food processor, combine:

• 2 cups baby spinach
• ½ cup fresh basil or parsley
• 1–2 cloves garlic
• ½ cup cottage cheese or Greek yogurt
• 2 tbsp olive oil
• 1–2 tbsp lemon juice
• 2–3 tbsp grated Parmesan (optional)
• Salt and pepper to taste
• Optional: red pepper flakes for heat

Blend until smooth and creamy. Add reserved pasta water as needed to thin the sauce.

3. Combine and Heat

• Pour the green sauce over the warm pasta.
• Stir to coat evenly. If needed, warm gently in the skillet to thicken and bind the sauce.

4. Serve

Serve immediately with:

• Extra grated Parmesan
• Fresh herbs on top
• A drizzle of olive oil or lemon zest

Tips, Variations & Substitutions

• Add protein: Top with grilled chicken, shrimp, or sautéed tofu for a full meal.
• Make it vegan: Use silken tofu or dairy-free yogurt, and skip the Parmesan.
• No blender? Use an immersion blender or finely chop and mash spinach and herbs, then stir into the yogurt base.
• Extra creaminess: Add 1 tbsp cream cheese or a splash of unsweetened almond milk.

Serving Ideas & Occasions

This vibrant green rotini is perfect for:

• Healthy lunch or dinner
• Post-workout meals
• Meal prep — it reheats well and holds up for up to 3 days
• Impressing guests with its vivid color and fresh aroma

Serve alongside:

• Grilled salmon or roasted chicken
• A simple arugula salad
• Roasted garlic green beans or zucchini ribbons

Nutritional & Health Notes

This pasta is:

• High in protein (20–25g per serving)
• Low in net carbs (6–10g depending on pasta brand)
• Rich in vitamins A, C, K, and calcium
• Filled with gut-healthy probiotics if using yogurt

Per serving (approx. 1½ cups):

• Calories: ~350
• Protein: 22–28g
• Net Carbs: 6–10g
• Fat: 14–18g

To boost nutrients:

• Add more spinach or kale
• Top with hemp seeds or toasted nuts for crunch

FAQs

Q1: Can I make the sauce ahead of time?
A1: Yes! Store in an airtight jar for up to 3 days in the fridge. Stir before using.

Q2: Will the pasta turn green?
A2: Yes — it’ll be beautifully coated in the glossy green sauce. For deeper color, use more spinach or herbs.

Q3: Can I freeze this dish?
A3: The sauce can be frozen for up to a month. Pasta with the sauce doesn’t freeze well due to texture changes.

Q4: What’s the best pasta to use for low-carb diets?
A4: Try edamame, chickpea, or lupini pasta. Brands like Explore Cuisine or Hi-Protein Pasta work well.

Q5: Is this kid-friendly?
A5: Absolutely. The mild flavor and creamy texture make it great for picky eaters — just skip the chili flakes.

Q6: Can I serve it cold as a pasta salad?
A6: Yes — it makes a delicious green pasta salad when chilled. Add cherry tomatoes and cucumbers for crunch.

Q7: How do I make it thicker or thinner?
A7: Adjust the amount of pasta water or oil when blending. Add more Greek yogurt for extra thickness.

Print