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Zero Oil-High Protein Pasta

Recipe by RJ on InstagramAdded 16 August 2026.

10 minutes to prep, 15 to cook. A quick, low‑oil pasta dish that packs a protein punch. The light tomato‑garlic sauce is enriched with protein powder, making it a satisfying post‑workout meal.

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Method

  1. Bring a large pot of salted water to a boil.

  2. Add the pasta and cook for 8‑10 minutes, or until al dente.

  3. While the pasta cooks, heat a pinch of olive oil in a small skillet over medium heat.

  4. Add the minced garlic to the skillet and sauté for 30 seconds until fragrant, being careful not to brown.

    Kitchen notes · Added by ReelsMeals: Garlic smells fragrant and remains pale. Stir briefly to keep it from browning.

  5. Pour the tomato sauce into the skillet, stir, and let it simmer for 5 minutes, allowing the flavors to meld.

  6. Gradually whisk in the protein powder, ensuring it fully dissolves and the sauce becomes smooth.

    Kitchen notes · Added by ReelsMeals: Protein powder dissolves into a smooth sauce. Whisk gradually to avoid dry clumps.

  7. Drain the cooked pasta, reserving a splash of cooking water.

  8. Add the pasta to the skillet with the sauce, tossing to coat evenly; if the sauce is too thick, add a little reserved pasta water.

    Kitchen notes · Added by ReelsMeals: Sauce clings evenly to pasta. Loosen with reserved cooking water if needed.

  9. Taste and adjust seasoning if needed, then serve the pasta hot.

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The recipe comes from RJ’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

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