A simple, fresh and delicious pasta dish that packs serious protein without losing its classic Italian flavor.

Prawn Linguini is normally light, quick, and perfect for weeknights—but with a few smart ingredient tweaks, you can turn it into a muscle-building, macro-friendly meal that delivers 100g of protein in one serving.

This recipe keeps everything you love about the original: garlic, lemon, chili, and juicy prawns… just with more protein and the same great taste.

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⭐ Why This Recipe Works

• Ready in 20 minutes
• High-protein without feeling heavy
• Fresh, zesty, and flavour-packed
• Simple ingredients you probably already have
• Great for post-workout meals

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🍤 Ingredients (100g Protein Version — 1 Large Serving)

To reach 100g of protein, we slightly adjust the traditional recipe:

Protein Sources

• 350g raw prawns (peeled & deveined) — ~70g protein
• 100g cooked chickpea pasta OR high-protein linguini — ~20–25g protein
• 100g low-fat cottage cheese (blended smooth) — ~10g protein
  (Cottage cheese blends into the sauce and disappears — you will not taste it.)

Other Ingredients

• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 small red chili (optional, sliced)
• Juice & zest of 1 lemon
• 1 small handful fresh parsley, chopped
• Salt & pepper to taste
• ¼ cup pasta water
• Optional: 6–8 cherry tomatoes, halved
• Optional: parmesan for topping

Note: If you prefer regular linguini, the protein will be slightly lower (around 90g total).

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👩‍🍳 Step-by-Step Instructions

Step 1 — Cook the Pasta

1. Bring a pot of salted water to a boil.
2. Add your protein pasta or high-protein linguini.
3. Cook according to the package instructions.
4. Before draining, scoop out ¼ cup of the pasta water — you’ll need it for the sauce.

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Step 2 — Prepare the Prawns

1. Pat the prawns dry with a paper towel.
2. Season lightly with salt and pepper.
3. Heat 1 tbsp olive oil in a large pan over medium-high heat.
4. Add the prawns and cook 1–2 minutes each side until pink and just cooked.
5. Remove prawns from the pan and set aside.

Do not overcook prawns — they should be juicy and tender.

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Step 3 — Build the Flavor Base

1. In the same pan, add the remaining 1 tbsp olive oil.
2. Add garlic and chili, sauté for 30–40 seconds until fragrant.
3. Add lemon zest and tomatoes (if using).
4. Stir gently to combine.

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Step 4 — Create the Protein Sauce (Secret Step)

1. Lower the heat to medium-low.
2. Add blended cottage cheese into the pan.
3. Immediately mix with a splash of pasta water.
4. Stir until it becomes a creamy, silky sauce.

The cottage cheese melts in and creates a high-protein creamy sauce that tastes like a lighter Alfredo.

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Step 5 — Bring Everything Together

1. Add the cooked pasta into the pan.
2. Toss until fully coated in the sauce.
3. Add the prawns back in.
4. Add lemon juice, parsley, and extra chili if you like heat.
5. Taste and adjust seasoning with salt, pepper, or more lemon.

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🍽️ Serve It Up

Plate the pasta warm and top with:

• A squeeze of fresh lemon
• Extra parsley
• Optional grated parmesan
• Fresh chili slices

This turns a classic Italian seafood dish into a muscle-building pasta that still tastes like a treat.

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💪 Nutrition Breakdown (Approx.)

Per large serving (100g protein version):

• Protein: ~100g
• Carbs: ~55–65g (depends on pasta type)
• Fat: ~15–20g
• Calories: ~650–750

Great for:
✔ Post-workout meal
✔ Body recomposition
✔ High-protein diet
✔ Fitness or muscle-gain goals