Creamy High-Protein Garlic Spinach Pasta
Al dente high-protein pasta tossed with tender baby spinach in a warm, garlic-infused Greek yogurt and parmesan sauce. A satisfying vegetarian lunch packed with over 30 grams of protein in under 15 minutes.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked pasta and sauce in an airtight container for up to 2 days; reheat gently on low with a splash of warm water.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Bring a small pot of salted water…
- 01
Bring a small pot of salted water…
Bring a small pot of salted water to a boil over high heat.
Tap card to mark done - 02
Add the high-protein chickpea pasta to the…
Add the high-protein chickpea pasta to the boiling water and cook for 7 to 9 minutes, until al dente.
Look for: al dente
Tap card to mark done - 03
Heat the olive oil in a medium…
While the pasta cooks, heat the olive oil in a medium skillet over medium heat.
Tap card to mark done - 04
Add the garlic clove and saute for…
Add the garlic clove and saute for 1 minute until fragrant and light golden, taking care not to burn it.
Look for: fragrant and light golden, taking care not to burn it
Tap card to mark done - 05
Add the baby spinach to the skillet…
Add the baby spinach to the skillet and stir for 1 to 2 minutes until wilted.
Look for: wilted
Tap card to mark done - 06
Reserve 2 tablespoons of warm pasta cooking…
Reserve 2 tablespoons of warm pasta cooking water, then drain the pasta.
Tap card to mark done - 07
Reduce skillet heat to low
Reduce skillet heat to low, then add the drained pasta, nonfat greek yogurt, parmesan cheese, and reserved pasta water to the skillet.
Tap card to mark done - 08
Stir continuously for 1 minute until a…
Stir continuously for 1 minute until a smooth, creamy sauce coats the pasta gently without boiling the yogurt.
Look for: a smooth, creamy sauce coats the pasta gently without boiling the yogurt
Tap card to mark done - 09
Transfer to a bowl and serve immediately
Transfer to a bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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