By Don't let pasta be protein-less! Make this one-pot skillet bone broth pasta that packs in extra protein since all the sauce gets absorbed or becomes part of the sauce (yes, there's no straining involved). We've added a crispy lemon panko topping with pan-fried sardines for extra protein (which I promise, pinky promise you don't know they are sardines). But feel free to leave those off and instead toss in some shrimp at the end.
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I'm not lying when I say you can't taste the sardines. Just look at this picture of my toddler scarfing it down for a high protein dinner!! We did in fact have to remove the greens, just like we do with our one pot skillet pasta, but he couldn't care less that there were sardines in there!
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choose the right spaghetti
This is important because not all protein pasta will work for this dish. Only ones that contain at least half wheat or semolina seem to work. Gluten-free rice pasta and chickpea pasta don't work because they're too soft and gummy. The sauce is luscious and delicious because of the pasta starches, but a single-ingredient protein pasta has no starches to release. That's why I only recommend using Barilla Protein pasta or a regular wheat spaghetti noodle for this recipe!
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Garlic: Fresh is always best!
- Olive Oil: A healthy fat that helps sauté and meld flavors. Avocado oil works too.
- Cherry Tomatoes: Multicolored tomatoes are my favorite!
- Salt & Pepper: Essential for balancing flavors.
- Bone Broth: Cooks the dry pasta noodles while adding protein, collagen, and way more flavor than water.
- Protein Spaghetti: Choose a blend that includes regular flour for the best texture and absorption. For more noodle dishes, check out our full list of easy high-protein pasta recipes!
- Lemons: Brightens and elevates the entire dish. We need the juice and the zest.
- Arugula: Adds peppery freshness and nutrients. When serving toddlers, I pick these out.
- Parmesan Cheese: Finely grated fresh parmesan is best! Pre-grated doesn't melt well.
- Fresh Basil: Adds a burst of herby freshness.
- Sardines: Rich in omega-3s and protein, they crisp up beautifully. These are optional or replaced with shrimp.
- Panko Breadcrumbs: A thicker breadcrumb that takes this pasta from good to great!
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: bone broth
Bone broth isn't just nutrient-dense and delicious - it has about 10 grams of protein per cup! Its rich flavor makes it perfect for cooking protein rice, grains, soups, and stews, bringing a savory depth that's unmatched by regular broth or water. Our readers' favorite bone broth recipe is our protein-packed Marry Me chicken, while our healthier hamburger helper is a close second!
here's how to make bone broth pasta
Be sure to scroll to the recipe card for the full pasta recipe!
- Flavor Base: Heat oil in a large skillet; sauté garlic and tomatoes for 30 seconds each.
- Let it cook: Add pasta, lemon zest, salt, pepper, and bone broth; cover and cook 10-12 minutes until al dente.
- Fry the sardines: Meanwhile, in a separate small skillet, fry and mash up the sardines in their oil until crispy (~5 minutes), then drain on a paper towel.
- Breadcrumbs: Toast breadcrumbs in the same pan, season with salt, pepper, and lemon zest.
- Finish it out: Stir arugula, lemon juice, and parmesan into cooked pasta until wilted.
- Enjoy! Serve topped with sardine crumbles, breadcrumbs, basil, and extra parmesan.
quick recipe video
expert tips
- Zest your lemons directly over the pasta to catch essential oils for maximum flavor.
- Always use freshly shredded parmesan-it melts and integrates far better than pre-shredded.
- Fry sardines separately for the crispiest results; don't skip draining them on paper towels to avoid sogginess.
common questions
Yes, but they add excellent texture and nutrients! If omitted, consider adding crispy bacon for a similar texture or shrimp for more protein.
Sure can, it'll just have much less protein.
troubleshooting & testing notes
There's a reason I test recipes so many times - so here's my pitch for do as I say, not as I do. Ha!
- Frying Sardines: Be sure to fry the sardines on high heat. This will dry them out a bit and give them a crispy exterior, which adds a nice crunch!
- Use regular pasta: If you can't find the Barilla protein pasta, just use a regular wheat spaghetti you like. Just not a chickpea or rice one.
how to store & meal prep it
This pasta is best enjoyed right away, but if you have leftovers here's how to store and reheat:
- Fridge: Store leftovers in an airtight container for up to 3 days. Just keep the breadcrumbs and sardines separate.
- Reheating: Warm gently in a skillet with a splash of broth or water until heated through.
pasta sides for a dinner win
Here are some side dish ideas to make this protein pasta a full delicious dinner:
- Enjoy some roasted protein brussels sprouts on the side to go with this pasta.
- If you love seafood, these Caesar tuna crostinis will make a great side dish or appetizer.
- Enjoy a Greek yogurt cheesecake for dessert!
Recipe
Bone Broth Pasta (High Protein)
Ingredients
- ½ lb protein spaghetti noodles (half a box (I use Barilla Protein; a fully gluten-free or chickpea-based pasta won't work!)
- 16.9 oz bone broth (about 2 cups or 1 box of Kettle and Fire)
- 4 cloves garlic (minced)
- 1 teaspoon olive oil
- 12 oz cherry tomatoes (cut in half)
- 2 lemons
- 2 cups arugula
- ½ cup parmesan (fresh, finely shredded)
- 1 can sardines (packed in olive oil)
- ⅓ cup panko breadcrumbs
- 2 tablespoon basil (fresh)
- ¼ teaspoon salt (more to taste)
- ¼ teaspoon pepper
Before you start!
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Instructions
- Heat 1 teaspoon olive oil in a large skillet. Add the minced 4 cloves garlic (minced) when warm and saute for 30 seconds, then add the 12 oz cherry tomatoes (cut in half) and cook another 30 seconds.
- Add the ½ lb protein spaghetti noodles to the middle, then zest 1 lemon over the top of the pasta. Sprinkle ¼ teaspoon salt and¼ teaspoon pepper over. Pour in 16.9 oz bone broth and cover and cook 10-12 minutes or until pasta is al dente.
- While that cooks, heat a small skillet. Pour out the oil from the 1 can sardines into the pan and let it heat up. Add the sardines to the hot oil and use a fork to mash them up. Cover and fry until mostly crispy. About 5 minutes.
- Prepare a plate with a paper towel. Pour the sardine pieces onto the prepared plate. Then add the ⅓ cup panko breadcrumbs to the pan and toast for a few minutes until golden brown. Transfer to a bowl, season with salt and pepper and zest 1 lemon into them.
- When the pasta is cooked through, add in the 2 cups arugula, juice from 1 lemon, and grated ½ cup parmesan. Stir to combine and cook a few minutes until the arugula is wilted.
- Top with sardine crumbles, bread crumbs, 2 tablespoon basil, and more parmesan. Then serve and enjoy!
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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