Creamy Salmon and White Bean Pasta Bowl
A quick, high-protein pasta toss featuring canned salmon, creamy white beans, and melted parmesan. Easy to batch cook in under 30 minutes with zero added sugar.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Dana + Lila
Dana 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Large pot
Time saver
Save time by cooking extra portions of pasta and beans ahead of time for easy weekday assembly.
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 10 steps complete
Next: Bring a large pot of salted water…
- 01
Bring a large pot of salted water…
Bring a large pot of salted water to a boil over high heat.
Tap card to mark done - 02
Add 2 oz (56g) whole-wheat penne to…
Add 2 oz (56g) whole-wheat penne to the boiling water and cook for 9 to 10 minutes until tender with a slight bite (al dente).
Look for: tender with a slight bite (al dente)
Tap card to mark done - 03
Drain one 3 oz (85g) can of…
While the pasta cooks, drain one 3 oz (85g) can of wild pink salmon and one 0.5 cup (120g) can of white beans (cannellini).
Tap card to mark done - 04
Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a skillet over medium heat.
Tap card to mark done - 05
Add 1 minced garlic clove to the…
Add 1 minced garlic clove to the skillet and cook for 1 minute until fragrant and lightly golden.
Look for: fragrant and lightly golden
Tap card to mark done - 06
Add the drained white beans
Add the drained white beans, salmon, and 2 tbsp of water to the skillet, stirring gently for 2 to 3 minutes until warmed through.
Look for: warmed through
Tap card to mark done - 07
Drain the cooked pasta
Drain the cooked pasta, reserving 2 tbsp of pasta water.
Tap card to mark done - 08
Add the drained pasta
Add the drained pasta, reserved pasta water, 2 tbsp grated parmesan cheese, and 0.5 tsp lemon zest to the skillet.
Tap card to mark done - 09
Stir everything together over low heat for…
Stir everything together over low heat for 1 minute until the cheese melts into a light sauce that coats the pasta.
Look for: the cheese melts into a light sauce that coats the pasta
Tap card to mark done - 10
Transfer to a bowl or meal prep…
Transfer to a bowl or meal prep container, let cool slightly, and store sealed in the refrigerator for up to 4 days.
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