Protein-Packed “Greek Yogurt” Styled Carbonara: Soybean Noodles, Ground Chicken, Kale and Peas, all in a Creamy and Cheesy Greek Yogurt Sauce

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

Kitchen Tools:


Pasta Pot and Lid


Large Sauté Pan

Liquid Measuring Cup

Dry Measuring Cups

Measuring Spoon

Wooden Spoon


*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

Featured Artists/Products:

Square Platter by Jeremy Ogusky, Creater of Ogusky Ceramics (based in Jamaica Plan, MA)

Breakfast Board by Dennis Melnyk


  1. Fill pasta pot with water, 1/8 teaspoon pink Himalayan salt and bring to a boil/cook pasta according to package instructions.
  2. 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.
  3. 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.
  4. Set aside and let cool while pasta is cooking.
  5. 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).
  6. Pasta and ground chicken mix should be cooled or slightly warm before adding sauce ingredients (this prevents the eggs from scrambling upon contact).
  7. First, add ground chicken and vegetable mix to pasta and incorporate using a spoon (I always prefer a wooden spoon for this).
  8. 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!
  9. 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.
  10. If sauce appears runny, feel free to let the pot sit covered for a few minutes. This helps everything set.
  11. Give the pasta one final stir, and use a pasta spoon to scoop onto plates.
  12. Enjoy warm!

***Leftovers last 3-4 days. Reheat in microwave or using a sauté pan.***

2 Comments Add yours

  1. Great idea for dinner! 🙂

    Liked by 1 person

    1. Thank you for the kind compliment! 🙂 We definitely enjoyed it for dinner – a great healthier alternative to a dish we all love! Thanks for the feedback!


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