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.
Ingredients
- •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
- 1In a bowl large enough to hold the pasta later, whisk together 3 egg yolks, parmesan, and a pinch of pepper. Set aside.
- 2Boil 1 gallon (4lt) of water with the Kosher salt, bay leaves, and star anise. Add linguine and cook until al dente. Important: Scoop out ⅓ cup of starchy pasta water before draining! Discard bay leaves and star anise.
- 3While pasta boils, melt butter in a large non-stick pan over medium-high heat. Add garlic, shrimp, and fish chunks (do not add the mussels yet). Season with the salt and ¼ tsp pepper.
- 4Cook for 3 minutes, stirring gently so the fish doesn't break. Add the cleaned mussels, then pour in the white wine and let it reduce for 1–2 minutes. Stir in lemon juice, then remove pan from heat.
- 5Add the hot drained pasta directly into the pan with the seafood. Toss gently to combine.
- 6Slowly whisk the hot reserved pasta water into your yolk and cheese mixture (this prevents scrambling). Pour this creamy mixture over the pasta in the pan.
- 7Turn heat to low. Stir gently for about 1 minute until the sauce creates a glossy coating on the pasta. Stir in parsley.
- 8Serve immediately on warm plates garnished with extra 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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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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