5 min prep12 min cookEasy

Creamy Salmon Protein Pasta

Flaked salmon and edamame spaghetti in a creamy yogurt-dill sauce

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A luxurious pasta featuring flaky pink salmon chunks folded into edamame spaghetti coated in a silky yogurt-dill sauce with fresh lemon. Edamame spaghetti provides the pasta experience with a massive protein boost, while Greek yogurt replaces heavy cream for a silky sauce without the fat. Restaurant-quality seafood pasta at just 410 calories and 47g of protein.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Pasta & Protein

50gDry edamame spaghetti (or soybean pasta)
100gFresh salmon fillet, skinless (or canned pink salmon in water, drained)

Creamy Dill Sauce

60gPlain non-fat (0%) Greek yogurt or fat-free cottage cheese
1 cloveGarlic, finely minced
a squeezeFresh lemon juice
½ tspDried dill (or 1 tbsp fresh dill, chopped)
to tasteSalt and freshly ground black pepper
as neededZero-calorie cooking spray

👨‍🍳Method

Boil the Pasta

3-5 min

Bring a pot of lightly salted water to a boil. Add the edamame or soybean pasta and cook according to the package directions (usually 3-5 minutes). Drain the pasta, making sure to reserve about 2-3 tablespoons of the starchy pasta water.

Cook the Salmon

6-8 min

Heat a non-stick skillet over medium heat with a quick spray of zero-calorie cooking spray. Season the salmon with salt, pepper, and a little lemon juice. Cook for 3-4 minutes per side until flaky and cooked through. Remove from the pan and use a fork to flake it into bite-sized chunks.

💡If using canned salmon, simply drain it well and flake — skip straight to the sauce step.

Make the Lean White Sauce

1 min

In a small bowl, whisk together the plain non-fat Greek yogurt, minced garlic, lemon juice, dill, salt, and pepper until smooth.

Combine and Coat

1-2 min

Add the cooked pasta back into the warm (but completely off the heat) skillet or a mixing bowl. Pour in the yogurt sauce and a small splash of the reserved pasta water. Toss vigorously until the sauce becomes silky and evenly coats the noodles.

💡Do not do this over an active flame, or the non-fat yogurt will curdle and separate. Off-heat is the golden rule.

Fold and Serve