I am not a huge pasta fan, but every once in awhile I get a craving for a good pasta. However (nutritionally), a pasta meal doesn’t always make the cut for me. Over the past few years, I have read a number of ways you can “make pasta healthier”. Typically, I do this by not having actual pasta but by making zucchini noodles (“zoodles”). Recently when I was browsing the supermarket, I found a soybean pasta that has 25 grams of protein per serving. So I picked that up, in hopes that I would create something with it down the road. Then, on a tv show recently, I heard a chef talk about subbing Greek yogurt for pasta sauces in dishes like alfredo and carbonara. So, I decided I wanted to give it a go. I’ll say upfront that the traditional heavy cream used in these dishes definitely makes for a richer pasta. This carbonara styled one I created was definitely lighter in flavor (not necessarily a bad thing), and was nutritionally healthier, more filling, great tasting, and satisfied my carbonara pasta craving even though it subbed Greek yogurt. So, if you are looking for a healthier, protein-packed pasta alternative to a standard carbonara, I would encourage you to give this a try! Happy eating! 🙂
Makes Around 6 – 8 Servings
Recipe by © Alysha Melnyk 2018
Pasta Pot and Lid
Large Sauté Pan
Liquid Measuring Cup
Dry Measuring Cups
*Disclaimer – I am including certain brand names of things I use (just because they are personal favorites of mine), but feel free to use whatever brand you like, is the cheapest, is on sale, what you have on hand, etc.*
Olive Oil (*For coating sauté pan and adding to pasta)
8 Ounces Pasta of Choice (*I opted for a protein-packed version called Explore Cuisine Organic Soybean Spaghetti)
1 Pound (*or more) Ground Chicken (*Optional – can use another meat or no meat)
1/8 Teaspoon Pink Himalayan Salt
1/2 Small Onion, Diced
1/4 Teaspoon Garlic Granules
3 Heaping Cups Kale, Torn into Small Pieces
3/4 Cup Frozen Peas
1 Cup Milk (*I used whole milk)
2 Large Eggs
1 Cup Fat Free Plain Yogurt
3/4 Cup Grated Parmesan Cheese (*And extra for topping)
1/2 Cup Shredded Mozzarella
1/4 Teaspoon Dried Basil
1/4 Teaspoon Pink Himalayan Salt
1/4 Teaspoon Dried Oregano
1/4 Teaspoon Garlic Granules
*Recommended for Topping: Black Pepper, Chili Flakes and Extra Parmesan
Square Platter by Jeremy Ogusky, Creater of Ogusky Ceramics (based in Jamaica Plan, MA)
Breakfast Board by Dennis Melnyk
- Fill pasta pot with water, 1/8 teaspoon pink Himalayan salt and bring to a boil/cook pasta according to package instructions.
- While water is warming, coat sauté pan in olive oil and add ground chicken (*or meat of choice, if using). Cook on medium heat until the chicken is (almost) done, then add in diced onion and garlic granules.
- Once onion is translucent, add in kale and frozen peas to the mix and cook everything together until kale is wilted and peas are no longer frozen. I like to brown my chicken/onions a bit, but you can cook it as preferred.
- Set aside and let cool while pasta is cooking.
- Once pasta is cooked and strained, place pasta back in the pasta pot and mix in a drizzle of olive oil (helps keep the pasta from sticking together).
- Pasta and ground chicken mix should be cooled or slightly warm before adding sauce ingredients (this prevents the eggs from scrambling upon contact).
- First, add ground chicken and vegetable mix to pasta and incorporate using a spoon (I always prefer a wooden spoon for this).
- Next, add in milk (mixing to incorporate), then two large eggs (mixing to incorporate), followed by yogurt, parmesan cheese, mozzarella, dried basil, salt, dried oregano, and garlic granules (mixing to combine). ***You can also mix all of this in a bowl prior to adding it – I just did it in steps so I didn’t make more dishes haha!
- Next, sit the pasta pot over low/medium heat, stirring to combine everything and reheating the mixture as a whole for around 5 minutes. This helps to ensure the eggs are cooked through and the pasta is warmed.
- If sauce appears runny, feel free to let the pot sit covered for a few minutes. This helps everything set.
- Give the pasta one final stir, and use a pasta spoon to scoop onto plates.
- Enjoy warm!
***Leftovers last 3-4 days. Reheat in microwave or using a sauté pan.***