Kale bacon pasta with 27g of protein!
A tasty, protein-packed and high-fibre bacon pasta dish that’s full of flavour, satisfying and incredibly easy to make. With 27g of protein and 10g of fibre per serving, it’s a filling and balanced meal that can help keep you satisfied while providing a good combination of protein and carbohydrates. The crispy bacon adds plenty of savoury flavour, while the kale provides extra fibre and nutrients, making this a delicious meal that doesn’t compromise on taste.
It’s also a great option for after the gym or a workout, when you want a nutritious meal without spending ages in the kitchen. The protein helps support muscle recovery and maintenance, while the carbohydrates provide a useful source of energy to help replenish your energy stores after exercising. At the same time, the high fibre content helps make the meal more filling and satisfying, helping you feel fuller for longer and making it an ideal choice when you need something wholesome after a busy day.
Best of all, this is a quick and hassle-free dinner. It takes less than 30 minutes to prepare, with just 10-20 minutes of cooking time, making it ideal for busy days when you don’t have the time - or energy - to spend hours cooking. Whether you’ve just finished a long day at work, are rushing to get dinner on the table after the gym, or simply want something healthy that requires minimal effort, this bacon pasta is an easy choice.
Each serving provides 532 kcal, 27g protein, 49g carbohydrate (of which 4g sugars), 23g fat (of which 9g saturates), 10g fibre and 1.9g salt.
Quick to prepare, easy to cook and packed with protein and fibre, it’s the perfect healthy, comforting and satisfying dinner for busy weeknights or post-workout meals.
Kale bacon pasta- ingredient list!
Here is the short list of ingredients needed in order to make this protein packed pasta!
300g/10½oz of wholewheat pasta
One tablespoon of olive oil
Ten finely sliced smoked streaky bacon rashers
One clove of garlic and a sprinkle of dried chilli flakes
150g/5½oz of shredded kale leaves
One yolk of a free-range egg
100g/3½oz Parmesan, freshly ground black pepper, and finely shredded salt
Kale bacon pasta- step by step instruction guide!
Step 1
Bring a large saucepan of water to the boil and add a generous pinch of salt. Once the water is bubbling, carefully add the pasta and stir well to prevent it from sticking together. Cook the pasta according to the packet instructions, or until it is tender but still has a slight bite to it. Stir occasionally while it cooks to ensure the pasta cooks evenly. Once ready, drain the pasta thoroughly in a colander and set it aside while you prepare the rest of the dish.
Step 2
Meanwhile, heat the oil in a large frying pan over a medium heat. Once the oil is hot, add the chopped bacon to the pan and spread it out evenly. Cook for several minutes, stirring regularly to ensure the bacon cooks evenly and doesn’t stick to the bottom of the pan. Continue cooking over a medium heat until the bacon is golden brown and crisp around the edges. Keep an eye on the heat to prevent the bacon from burning, while allowing enough time for it to become nicely crispy and release its flavour into the pan.
Step 3
Add the finely chopped garlic and chilli to the pan with the crispy bacon and stir well to combine. Cook over a medium heat for around 1 minute, stirring frequently, until the garlic becomes fragrant and the chilli has started to release its flavour. Be careful not to let the garlic brown too much, as it can become bitter.
Step 4
Next, add the kale to the frying pan and toss it together with the bacon, garlic and chilli. Cook for 1-2 minutes, stirring regularly, until the kale begins to soften, wilt down and become tender. Continue stirring so that the kale is evenly coated in the flavours from the pan and cooks through without burning.
Step 5
Once the pasta is cooked until tender but still slightly firm, carefully drain it in a colander, making sure not to overcook it. Before draining, reserve 200ml (7fl oz) of the pasta cooking water and set it aside. This starchy cooking water will be used later to help loosen the sauce and bring the ingredients together, creating a smoother and more cohesive consistency. Once drained, allow the pasta to sit briefly while you continue preparing the bacon, kale and sauce for the final stages of cooking and serving.
Step 6
Pour 150ml (5fl oz) of the reserved pasta cooking water into the frying pan with the crispy bacon and wilted kale. Stir everything together well, allowing the warm, starchy water to combine with the flavours in the pan and create the base for a smooth sauce. In a small bowl, whisk the egg yolk together with 3 tablespoons of finely grated Parmesan until well combined. Remove the pan from the heat and slowly add the egg and Parmesan mixture to the bacon and kale, stirring continuously as you do so. The residual heat from the pan will gently cook the egg yolk while the Parmesan melts into the mixture, helping to create a rich and creamy sauce without the need for cream.
Step 7
Keep stirring until the sauce begins to thicken and coats the bacon and kale evenly. If the sauce seems too thick, gradually add a little more of the reserved pasta water, stirring as you go, until you reach a smooth and silky consistency. Add the cooked pasta to the pan and toss well to coat it evenly in the creamy bacon, kale and Parmesan sauce. If the sauce is too thick, gradually add a little more of the reserved pasta water, stirring until you reach a smooth and silky consistency.
Season to taste with salt and freshly ground black pepper, then divide the pasta between serving bowls. Finish by sprinkling over the remaining Parmesan and serve immediately while hot. Enjoy!