High Protein Breakfast Pasta (35g Protein, Easy)
This high-protein breakfast pasta has 35g of protein per serving. Made with 9 ingredients, including eggs, sausage, and protein pasta, it is ready in only 25 minutes.
I’ve partnered with EQUII on this Easy High Protein Breakfast Pasta. All opinions herein are my own. Thanks so much for supporting the brands that keep this blog spinning. This post contains affiliate links.
High protein breakfast pasta is a savory morning meal made by tossing cooked protein pasta with scrambled eggs, sausage, sautéed onion, bell pepper, and avocado. This version uses EQUII high-protein rigatoni along with eggs and sausage to reach about 35 grams of protein per serving, and it comes together in about 25 minutes using 9 ingredients.
It’s a good option if you want a savory, protein-forward alternative to sweet breakfasts like oatmeal or pancakes, and it also works well reheated for lunch or a quick dinner.
Can You Eat Pasta for Breakfast?
Yes. Pasta for breakfast works well when it’s paired with protein-rich ingredients like eggs, sausage, and a high-protein pasta, rather than served with a typical sweet or cream-based sauce. Treated this way, a pasta dish functions much like a breakfast hash or scramble, just with pasta standing in for potatoes.
How Much Protein Is in this Breakfast Pasta?
This recipe provides about 35 grams of protein per serving, from three sources: high-protein pasta (EQUII rigatoni provides 28 grams of protein per serving on its own), eggs, and sausage. A standard pasta made from refined wheat would provide far less protein on its own, which is why the specific pasta used matters for hitting a high-protein target.
Ingredients for High Protein Breakfast Pasta
You’ll need 9 ingredients:
- Extra virgin olive oil — or any oil you have on hand
- Onion — yellow or red both work; pre-chopped onion from the produce section saves time
- High-protein pasta — this recipe uses EQUII rigatoni, made from fermented yeast with all nine essential amino acids, 28 grams of protein, 10 grams of fiber, and 30% fewer net carbs per serving; it’s vegan, non-GMO, and soy-free (use code SHASHI25 for 25% off)
- Eggs — 3 eggs for a full box of pasta, 2 if using 3/4 of the box. However, I would urge you to use as many as you would like to.
- Avocado — adds creaminess; green peas work as a substitute, or it can be left out
- Bell pepper — yellow, green, or red all work; tomatoes can be used instead
- Veggie sausage — chicken sausage or any sausage of your choice works as well
- Chili onion oil — To me, this was the magical ingredient that united all the others so well. I got the chili onion oil I used in this recipe from Trader Joe’s. However, if you cannot seem to find any chili onion oil, then you can make your own chili oil by combining 3 tbsp of olive oil with 2 tsp of red pepper flakes 1/2 tsp of chili powder, and 1/2 tsp of smoked paprika.
- Parsley — for garnish; cilantro works as a substitute, or omit
Plus salt and pepper to taste.
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How to Make High Protein Breakfast Pasta?
I cannot stress enough how easy this recipe is.
- Cook the pasta in salted, boiling water according to package instructions.
- Sauté the onion. While the pasta cooks, heat oil in a skillet over medium heat. Peel and chop the onion and sauté for about 5 minutes.
- Scramble the eggs in a separate section of the skillet or a second pan.
- Cook the sausage in another skillet until done, then set aside.
- Prep the vegetables. Rinse and chop the bell pepper (or tomatoes).
- Combine. Drain the pasta and add it to a large bowl with the sautéed onion, scrambled eggs, cooked sausage, and chopped bell pepper. Mix well.
- Season with salt and pepper to taste.
- Finish. Add sliced or cubed avocado, drizzle with chili onion oil, and sprinkle with chopped parsley.
(The full printable recipe card is below.)
Variations and Substitutions
This recipe is flexible, and ingredients and their quantities can be adjusted according to your preferences.
To add more ingredients: once the pasta, eggs, and sausage are cooked, stir in crisp cooked bacon, rinsed canned chickpeas, fresh baby spinach, red bell peppers, or flaked parmesan.
For a different flavor direction: add roasted garlic, rinsed canned lentils, sun-dried tomatoes, olives, and fresh herbs, along with this sweet chili sauce or pumpkin chili sauce.
For dinner instead of breakfast: boil the EQUII rigatoni and serve with premade marinara and leftover cooked ground turkey or beef, or toss with pumpkin pasta sauce for a more indulgent meal.
How to Store Leftover Breakfast Pasta?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a microwave-safe bowl in 20-second intervals, checking between each, until warmed through.
Comfort in a bowl
It is such a pleasure for me to enjoy comfort food like this Easy High Protein Breakfast Pasta for breakfast. It keeps me full and satisfied until way past lunch. And it is not only tasty, comforting, and filling, but it is easy and fun to make. I hope you enjoy making this recipe and eating it as much as we do.
Ingredients
- 2 tbsp. olive oil
- 1 Yellow Onion
- 1 package EQUII High protein rigatoni (or any high protein pasta)
- 3 Eggs
- 1 Avocado
- 1 Yellow Bell pepper or 2 tomatoes
- 2 Veggie Sausage patties
- 3 tbsp. Chili Onion oil (Or make your own chili oil by combining 3 tbsp. of olive oil with 2 tsp of red pepper flakes, 1/2 tsp of chili powder, and 1/2 tsp of smoked paprika.)
- 2 tbsp. Parsley chopped
- Salt and pepper to taste.
Instructions
- Start by cooking the pasta in salted, boiling water in a large pot for 10-12 minutes, according to package directions.
- While the pasta is cooking, peel and chop the onion.
- While the pasta is cooking, add some oil or butter to two skillets (there will be 3 pans to clean up, but it's worth it) and set the two skillets over a stovetop that has been set to medium heat.
- Add the onion to one of the skillets and sauté it for about 5 minutes. Move the onion to one side of the skillet. Then add some eggs to the other side of the same skillet and scramble the eggs.
- Chop and sauté the veggie sausage patty or chicken sausage in the other skillet. When done, set aside.
- Rinse and chop up the bell pepper or tomatoes.
- When the pasta is ready, drain it and add the warm pasta to a large bowl. Add in the sautéed onion, scrambled eggs, and cooked sausage. Then add in the chopped bell pepper or tomatoes. Mix all the ingredients so they are combined.
- Season with salt and pepper to taste.
- Slice or cube the avocado and add it to the breakfast pasta.
- Drizzle the onion chili oil or chili oil on top.
- Sprinkle some chopped fresh parsley over the pasta, and this bowl of protein-packed deliciousness is ready to enjoy!
Video
Notes
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I am not sure I could do this for breakfast! But it would make for the perfect lunch 🙂
It looks filling, and loaded with flavours.
Woah – what an awesome idea! This recipe SCREAMS Laura’s name – she loves savory food for breakfast. In fact, I’ll often find her nibbling on dinner leftovers for breakfast. I’d love to sit down to this on a cold winter morning. It looks delicious!! I’ll have to keep an eye out for that pasta, too!