High-Protein Jerk Seafood Pasta with Salmon & Shrimp (Creamy, Flavor-Packed & Easy
- ituajeokojie
- Aug 6
- 3 min read
Updated: Aug 7
Looking for a high-protein pasta recipe that doesn't taste like "healthy food"?
This Creamy Jerk Seafood Pasta is loaded with bold Caribbean-inspired flavors, flaky salmon, juicy shrimp, and a rich, protein-packed sauce made with cottage cheese and Greek yogurt. The result is a creamy pasta that's satisfying, packed with protein, and perfect for weeknight dinners or meal prep.
Whether you're trying to hit your protein goals or simply want a restaurant-quality seafood pasta at home, this recipe delivers.
Why You'll Love This High-Protein Jerk Pasta
Over 40g of protein per serving (depending on portion size)
Creamy sauce without relying solely on heavy cream
Packed with flavor from jerk seasoning and garlic
Easy to customize with your favorite pasta or vegetables
Great for meal prep and leftovers
Ingredients
For the Protein Sauce
½ cup cottage cheese
½ cup plain Greek yogurt
1 cup heavy whipping cream
2 to 3 teaspoons jerk seasoning (adjust to taste)
3 cloves garlic
Salt, black pepper, paprika, onion powder, and garlic powder (or your favorite seasonings)
For the Pasta
8-10 oz cooked cavatappi pasta (or whole wheat, chickpea, or protein pasta)
1 baked salmon fillet, flaked
8-10 large shrimp, peeled and pan-seared
2 cups fresh spinach (optional)
½ cup freshly grated Parmesan cheese
Fresh parsley for garnish (optional)
How to Make Creamy Jerk Seafood Pasta
Step 1: Make the Protein Sauce
Add the cottage cheese, Greek yogurt, heavy cream, jerk seasoning, garlic, and your favorite seasonings to a blender.
Blend until completely smooth and creamy.
Pro Tip: Blending the cottage cheese creates an ultra-silky sauce while adding extra protein.
Magic Bullet: https://amzn.to/45cHxaw
Step 2: Cook the Seafood
Season the salmon generously with jerk seasoning and bake until flaky.
Season the shrimp with jerk seasoning and sear for 1 to 2 minutes per side until pink and cooked through.
Step 3: Cook the Pasta
Prepare your pasta according to package directions.
Reserve about ½ cup of pasta water before draining.
Step 4: Build the Sauce
Pour the blended sauce into a large skillet over medium-low heat.
Stir frequently until warmed through.
Mix in the Parmesan cheese until melted and creamy.
If needed, add a splash of reserved pasta water to loosen the sauce.
Copper Non-stick frying pan: https://amzn.to/4fQLeYk
Step 5: Assemble
Add the cooked pasta to the sauce and toss until coated.
Fold in the spinach until slightly wilted.
Gently mix in the salmon and shrimp.
Serve immediately with extra Parmesan, parsley, and an extra sprinkle of jerk seasoning.
Tips for the Best High-Protein Seafood Pasta
Blend the sauce thoroughly for the smoothest texture.
Don't boil the sauce after adding the yogurt to prevent curdling.
Use freshly grated Parmesan for the creamiest finish.
Add extra spinach, broccoli, or bell peppers for more vegetables.
Like extra heat? Add cayenne pepper or Scotch bonnet pepper sauce.
Healthy Swaps
Want to make this recipe even lighter?
Use whole wheat or chickpea pasta for more fiber and protein.
Substitute half-and-half for some of the heavy cream.
Add mushrooms, zucchini, or broccoli for extra nutrients.
Use reduced-fat cottage cheese and Greek yogurt if preferred.
Storage & Meal Prep
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheat gently over low heat with a splash of milk or cream to restore the sauce's creamy consistency.
Frequently Asked Questions
Can I use chicken instead of seafood?
Absolutely. Grilled jerk chicken works beautifully with this creamy protein sauce.
Is cottage cheese noticeable?
Not at all. Once blended, it disappears into the sauce while adding protein and creaminess.
What's the best pasta to use?
Cavatappi holds the sauce incredibly well, but penne, rotini, fettuccine, or protein pasta are all excellent options.
Can I make this spicy?
Yes! Increase the jerk seasoning or add your favorite hot sauce for an extra kick.
Watch Preparation Here!
Final Thoughts
If you're looking for a high-protein seafood pasta recipe that's creamy, comforting, and full of bold Caribbean flavor, this Creamy Jerk Salmon and Shrimp Pasta deserves a spot in your weekly rotation. The blended cottage cheese and Greek yogurt sauce adds protein without sacrificing richness, while the jerk-seasoned seafood brings every bite to life. I really enjoyed this meal because the jerk is always a bold flavor; it never really matters what you add to the sauce to make it even healthier!
Whether you're cooking for date night, meal prepping for the week, or simply craving something indulgent with a nutritional boost, this recipe checks every box.
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