PF
Top view of a spaghetti dish elegantly presented on a dark plate over a rustic wooden table.
Stovetop~40 minComplexity

Shrimp Fra Diavolo Pasta

Shrimp Fra Diavolo Pasta delivers 62g protein and 1184 calories per serving — the highest-protein pasta option in our library for serious lifters. Three servings prep on the stovetop in minutes, covering your complete daily protein target in a single meal for maximum efficiency.

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Ingredients

3 servings
  • Pasta, Mostaccioli, White, Dry(454g)
  • Shrimp(454g)
  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Garlic(300g)
  • Yellow Onion
  • Wine, White, Dry(240g)
  • Tomato, Canned, Crushed(794g)
  • Red pepper flakes(5g)
  • Oregano, Dried(1g)
  • Parsley, Fresh(60g)
  • Basil, Fresh(60g)
  • Parmesan Cheese

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

Instructions

  1. 1Bring a large pot of generously-salted water to a boil over high heat, then add the pasta and cook according to package directions until al dente. Drain and set aside.
  2. 2Heat the olive oil in a large skillet over medium-high heat. Season the shrimp with salt and pepper, add to the skillet, and cook 1–2 minutes until the underside turns opaque, then flip and cook 1–2 minutes more until the shrimp are fully opaque and no longer translucent. Transfer to a plate.
  3. 3Add the onion to the same skillet with an additional splash of olive oil over medium-high heat, and cook 4–5 minutes, stirring occasionally, until the onion is soft and translucent.
  4. 4Add the garlic to the skillet and cook 1 minute over medium-high heat, stirring constantly, until fragrant.
  5. 5Pour in the white wine, scrape up any browned bits from the pan bottom, and cook 1 minute over medium-high heat until slightly reduced.
  6. 6Stir in the crushed tomatoes, red pepper flakes, and dried oregano, then reduce heat to medium-low and simmer 10–15 minutes, stirring occasionally, until the sauce thickens to your desired consistency.
  7. 7Return the shrimp to the skillet, stir to coat with sauce, and cook 1–2 minutes over medium-low heat until heated through.
  8. 8Toss the drained pasta with the shrimp and sauce, then divide evenly into 3 airtight containers while hot. Top each with fresh parsley, fresh basil, and grated Parmesan before serving.

Nutrition — Per Serving

1184

calories

62g

protein

25g

fat

Carbohydrates
170g
Saturated fat
3.6g
Sodium
715 mg
Dietary fiber
13.6g

3 servings per batch · ~809g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Shrimp Fra Diavolo Pasta have per serving?

Each serving contains 62g of protein and 1184 calories with 25g fat and 170g carbs. This is the highest absolute protein serving in the PrepForge shrimp collection and delivers significant carbohydrate content.

How long does Shrimp Fra Diavolo Pasta take to prep?

Despite the quick prep designation, this recipe yields only 3 servings, so you're making a more calorie-dense meal per batch. You'll have one substantial dinner serving per prep day when portioned from this recipe.

Is Shrimp Fra Diavolo Pasta good for muscle gain?

At 62g protein and 1184 calories per serving with 170g carbs, this recipe is designed for muscle gain phases where total caloric and carbohydrate intake supports training intensity. The high carb content pairs directly with post-workout glycogen needs.

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