High-Protein White Sauce Pasta
A creamy, high‑protein pasta tossed in a silky white sauce enriched with whey protein. The dish balances comfort‑food indulgence with a nutritious boost, making it perfect for a satisfying dinner.
Recipe by Food Eternity by Hemant | Food Content Creator· Structured by ReelsMeals
From: Instagram(view original)
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Cooking context
25 min estimated total time for 2 servings.
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Ingredients
- 7 1/10 oz dry pasta (penne or fusilli)
- 2 tbsp unsalted butter
- 2 tbsp all‑purpose flour
- 1 cup whole‑milk or low‑fat milk
- 1 scoop unflavored whey protein powder
- 2 tbsp grated Parmesan cheese
- salt, to taste
- freshly ground black pepper, to taste
- 1 tbsp optional fresh herbs (parsley or basil)
Instructions
- 1Bring a large pot of salted water to a boil over high heat.
- 2Add the pasta and cook according to the package instructions until al dente, about 8‑10 minutes.
- 3While the pasta cooks, melt the butter in a medium saucepan over medium heat.
- 4Stir in the flour and whisk continuously for 1‑2 minutes to form a light roux; do not let it brown.
- 5Gradually pour the milk into the roux while whisking to prevent lumps; continue whisking until the mixture thickens, about 3‑4 minutes.
- 6Remove the saucepan from heat and whisk in the whey protein powder until fully incorporated and the sauce is smooth.
- 7Stir in the grated Parmesan, season with salt and freshly ground black pepper, and return to low heat to keep warm.
- 8When the pasta is done, drain it, reserving ¼ cup of the cooking water.
- 9Add the drained pasta to the white sauce, tossing to coat; if the sauce is too thick, add a splash of the reserved pasta water to reach the desired consistency.
- 10Cook together for 1‑2 minutes so the pasta absorbs some of the sauce.
- 11Taste and adjust seasoning if needed.
- 12Transfer the pasta to serving plates, garnish with chopped fresh herbs if using, and serve immediately.
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Frequently asked questions
- How long does it take to make High-Protein White Sauce Pasta?
- About 25 minutes in total: 10 minutes of prep and 15 minutes of cooking.
- How many servings does this High-Protein White Sauce Pasta recipe make?
- This recipe makes 2 servings as written; ingredient quantities on this page can be scaled.
- Where does this High-Protein White Sauce Pasta recipe come from?
- It was shared by Food Eternity by Hemant | Food Content Creator on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.