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The 20-minute pasta I make every week (high-protein, high-fibre)

The Doctor's Kitchen

492,628 views

📌 Get the recipe, plus all my favourite pasta dishes: https://tdk.link/protein-pasta

This is the high-protein, high-fibre pasta I make when I want something comforting on the table in 20 minutes.

I’m using mackerel, borlotti beans, frozen peas, tomatoes, olives and capers to make a quick Mediterranean pasta that’s filling, full of flavour and mostly made with cupboard and freezer ingredients.

More importantly, this is less of a recipe and more of a simple way to build any bowl of pasta. I’ll show you the four things I think about:

🍝 A higher-fibre pasta
🫘 Beans or lentils
🥬 Easy vegetables
🐟 A core protein

Let me know in the comments what you always throw into your pasta!

Timestamps
00:00 How I make pasta high in protein and fibre
00:30 How to choose a higher-fibre pasta
04:20 How to make a quick tomato pasta sauce
04:49 Why I add beans to pasta
05:55 Easy ways to add more protein
09:10 The finished 20-minute pasta

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#HighProteinPasta #HighFibreRecipes #HealthyPasta
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20 Comments

@doctors_kitchen Creator 2 weeks ago Pinned

I make a version of this every single week! You can get the recipe and all my favourite pasta dishes here: https://tdk.link/protein-pasta
And let me know: what’s your go-to pasta combination? 🍝

@Dpchdar 10 days ago

Dear Doctors Kitchen team, I can’t express enough how happy I am to have discovered you. I literally can’t eat anything else after trying your food recipes. All of this together with the fact that I’ve been meal prepping for years and always try to watch out what I eat. But you guys - never have I ever tried such delicious and cool, unconventional food! Cooking every day now! Thank you for what you do!👑❤

@ninafalk9612 2 weeks ago

Literally no italian puts his precious evo oil in the pasta water 😂

@nickclague3942 2 weeks ago

Italians always got something to say as soon as pasta comes out 😂

@ND-vs9wc 2 weeks ago

I’m Sicilian and my family always used peas in their red sauce. It brings out sweetness naturally.

@johndetterline9614 2 weeks ago

Don't waste oil in the pasta water. It will ride on top and drain out first without ever coating the pasta. Put the pasta back in the pot and use oil then to keep it from sticking together.

@pacoandpaquita 2 weeks ago (edited)

we (Italians) have a national treasure dish called literally "pasta e fagioli" (pasta and beans)... the rocket though... at least put it one the side or make it into a pesto! The gut microbiome will understand, I promise!

@jess26444 4 days ago

I like how simple the approach is. Building meals around protein, fiber and easy whole foods can fit well into an active routine, especially when you are also paying attention to your daily movement and recovery.

@rowanscmorien4761 2 weeks ago

Great recipe. Just wanted to let you know the olive oil in the water doesn't make a real difference and is kind of a waste. My mother (who loved making healthy and wholefood recipes) taught me to do that as well, so it's a pretty common belief, but I've changed my ways.

@GeraldinePren 2 weeks ago

I was stuck in the same cycle for years—starting diets, losing motivation, gaining the weight back, and feeling like I was constantly starting over. A friend recommended The Forgotten Method of Body Transformation by Andrew Parker and I ended up reading most of it in one sitting. Not even kidding, it changed the way I look at fitness. I stopped looking for quick fixes and started focusing on habits, consistency, and actually understanding what I was doing. My energy is better, my routine feels easier, and I finally feel like I’m making progress. Definitely didn’t expect a fitness book to change my mindset this much. 😭💪

@HotCurryMouth 2 weeks ago

I dig this. I’m gonna take the core ideas here and make myself a healthier pasta dish. Love how clearly the benefits are explained.

@lesmills 2 weeks ago

Nothing better than whole foods coming together 🔥

@neilfowler3284 2 days ago

I love how he makes pasta “as a doctor and nutritionist.” I urge all of you to start making pasta as an accountant, product manager, graphic designer or whatever your chosen profession is