PF
Mouth-watering spaghetti carbonara with creamy sauce and crispy bacon bits served in a bowl.
Stovetop~35 minComplexity

Creamy Seafood Carbonara (No Cream!)

Creamy Seafood Carbonara (No Cream!) delivers 54g protein and 607 calories per serving — among the highest-protein options available for serious lifters. Quick stovetop prep yields 4 servings, packing substantial protein density into each batch. Built for anyone systematically hitting 180g+ daily protein without second-guessing macros.

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Ingredients

4 servings
  • Egg Yolk(51g)
  • Parmesan Cheese(113g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • 1 pinch black pepper (for the sauce)
  • Pasta, Linguine, White, Dry(284g)
  • 1 tbsp Kosher salt
  • 2 bay leaves
  • Star Anise, Whole, Dried
  • Unsalted Butter(15g)
  • Garlic(15g)
  • Mussels
  • Shrimp(284g)
  • Tilapia, Fillet(397g)
  • 1 pinch salt (for seafood)
  • ¼ tsp black pepper (for seafood)
  • Wine, White, Dry(80g)
  • Lemon Juice, Fresh(8g)
  • ½ cup reserved pasta cooking water
  • Parsley, Fresh(60g)

Instructions

  1. 1In a large bowl, whisk together the egg yolks, grated Parmesan, and a pinch of pepper until smooth; set aside.
  2. 2Bring a large pot of salted water to a boil over high heat, add the star anise, then add the linguine and cook 9–11 minutes until al dente. Before draining, scoop out ⅓ cup of starchy pasta water and set aside; discard the star anise and drain the pasta.
  3. 3While the pasta cooks, melt the butter in a large non-stick pan over medium-high heat. Add the garlic and cook 30–60 seconds until fragrant, then add the shrimp and tilapia fillet broken into bite-sized pieces. Season with salt and pepper, and cook 3–4 minutes, stirring gently, until the shrimp turns opaque and the fish is just cooked through (tilapia should flake easily with a fork).
  4. 4Add the mussels to the pan, pour in the white wine, and cook 1–2 minutes over medium-high heat until the wine reduces slightly and the mussel shells begin to open. Stir in the lemon juice, then remove the pan from heat.
  5. 5Add the hot drained pasta directly into the pan with the seafood and toss gently to combine.
  6. 6Slowly whisk the reserved hot pasta water into the egg yolk and cheese mixture in small additions, stirring constantly to prevent scrambling. Pour this mixture over the pasta in the pan.
  7. 7Return the pan to low heat and stir gently for 1–2 minutes until the sauce coats the pasta in a glossy sheen and reaches 160–165°F. Stir in the fresh parsley.
  8. 8Divide evenly into 4 warm plates and serve immediately with extra grated Parmesan.

Nutrition — Per Serving

607

calories

54g

protein

18g

fat

Carbohydrates
60g
Saturated fat
6.4g
Sodium
667 mg
Dietary fiber
2.9g

4 servings per batch · ~327g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Creamy Seafood Carbonara have per serving?

Each serving delivers 54g of protein and 607 calories with 18g fat and 60g carbs. This is a high-protein pasta option that doesn't rely on heavy cream while hitting substantial protein targets.

How long does Creamy Seafood Carbonara take to prep?

This recipe is marked as quick prep and yields 4 servings on the stovetop, making it efficient for both weeknight dinners and batch prepping. You'll have multiple meals ready without extended kitchen time.

Is Creamy Seafood Carbonara good for muscle gain?

At 54g protein and 607 calories per serving, this recipe supports muscle-building phases with adequate carbohydrates (60g) for training energy and recovery. The protein-to-calorie ratio is favorable for hitting daily protein goals without excessive surplus calories.

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