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📋 Pasta Calories: What You Need to Know

How many calories are in a bowl of plain pasta? A standard 2-ounce serving of dry pasta (which yields approximately 1 cup cooked) provides about 210 calories, according to the USDA. It’s important to note that different pasta shapes—from penne to rotini—of the same type of pasta generally contain a similar calorie count by dry weight.

However, this 2-ounce portion is often considered quite small; a 1-pound box of pasta, for instance, would serve 8 people at this rate. In reality, it’s very common for individuals, particularly in Western cultures, to consume double this amount or more in a single meal. This is where pasta’s potential for weight gain truly shines.

Our featured **high-calorie pasta meal** offers a substantial 959 calories per serving, along with 86.3 grams of net carbohydrates and 62.3 grams of protein. To further increase the calorie density, consider substituting chicken breast with higher-fat options like chicken thighs or sausage. Additionally, incorporating more butter, heavy cream, or cheese can elevate the calorie count even higher, customizing the dish to your specific weight gain goals.

What do you need to make this incredible pasta for weight gain? Here’s a simple and effective shopping list to get you started on your culinary journey:

• 12 ounces pasta (340g dry weight; consider using egg fettuccine, tagliatelle, or your preferred hearty pasta shape for best results)
• 8 ounces portobello mushrooms, chopped (227g), providing deep umami flavor
• 1 cup onion, finely chopped, for aromatic depth
• 6 garlic cloves, finely chopped, intensifying the flavor profile
• 2 tablespoons olive oil, a healthy fat source for sautéing and adding calories
• 1 cup grated Parmesan cheese, plus extra for topping (opt for high-quality Parmigiano Reggiano for superior flavor and texture)
• ¼ cup heavy cream, essential for the rich, high-calorie sauce
• 3 egg yolks, to create a silky, emulsified sauce
• 2 tablespoons butter, another calorie-dense ingredient for richness
• 12 ounces grilled chicken breast, chopped (340g), for lean protein and satiety
• Salt and black pepper, to taste, for seasoning perfection

A detailed, printable recipe card with exact measurements and steps is available at the bottom of this article for your convenience!

Begin by setting a large pot of water to boil. This will be used later for cooking your pasta. Ensure it’s a generous amount of water to allow the pasta to cook evenly.

Prepare your vegetables: finely chop the mushrooms, onion, and garlic. Heat the olive oil in a large skillet over medium heat. Add the chopped mushrooms and onions to the skillet and cook, stirring frequently, until they are soft, tender, and fragrant, but not browned. This process typically takes about 10-15 minutes. In the last minute of cooking, stir in the finely chopped garlic until aromatic. Once cooked, remove the skillet from heat and set it aside.

Once your pot of water is boiling vigorously, add your chosen pasta. Cook the pasta according to the package directions, ensuring it reaches an “al dente” texture—tender but still firm to the bite. This is crucial for the best eating experience.

While the pasta is cooking, prepare your rich cheese sauce. In a separate bowl, whisk together the egg yolks, heavy cream, and grated Parmesan cheese until well combined and smooth. Once the pasta is cooked, drain it quickly (reserving a bit of pasta water if desired, though not strictly necessary for this recipe). Immediately add the butter to the hot pasta and toss gently to prevent the noodles from sticking together.

Finally, gently fold the sautéed mushrooms and chopped grilled chicken into the pasta. Serve immediately, ensuring the pasta is still warm and the sauce is perfectly emulsified. For an extra touch of richness and flavor, garnish with additional grated Parmesan cheese before serving.

🌡️ Reheating and Storing Your High-Calorie Pasta

Any leftover high-calorie pasta can be stored in a sealed container in the refrigerator for up to 3-4 days. To reheat, simply place your desired portion in a microwave-safe container and heat on high for 3-5 minutes, or until thoroughly warmed through. Stir occasionally to ensure even heating.

We generally do not recommend freezing this particular pasta recipe, as the noodles tend to become mushy upon thawing and reheating, compromising the texture of the dish. If you are looking to prepare pasta for future meal prep and require a freezer-friendly option, a high-protein pasta bake might be a more suitable choice. Pasta bakes typically hold their texture better when frozen and reheated compared to loose pasta dishes.

If the Parmesan sauce in this recipe isn’t quite what you’re craving, don’t worry—there’s a vast world of delicious and calorie-dense sauces to explore! Here are more fantastic ideas for what to put on your **high-calorie pasta** to keep things exciting and flavorful:

• Rich Garlic Butter Sauce: A simple yet incredibly satisfying sauce made with generous amounts of butter, sautéed garlic, and a touch of fresh herbs.
• Creamy Alfredo: A classic and indulgent sauce made with butter, heavy cream, and Parmesan cheese, perfect for boosting calories.
• Classic Spaghetti Carbonara: Utilize egg yolks, cured pork (like guanciale or pancetta), and Pecorino Romano cheese for a truly authentic and rich experience.
• Nutty Pasta with Peanut Sauce: A flavorful and calorie-dense option made with full-fat peanut butter, coconut milk, and various spices, offering an Asian-inspired twist.
• Hearty Curry Pasta: Prepare a rich curry sauce using full-fat coconut milk and serve it over your pasta for an exotic and satisfying high-calorie meal.
• Vibrant Carrot Leaves Pesto Pasta: A unique and nutritious pesto made from carrot greens, combined with nuts, Parmesan, and olive oil, offers a fresh yet calorie-rich alternative.

• 12 ounces pasta, dry (340g; use egg fettuccine, tagliatelle, or your favorite)
• 8 ounces portobello mushrooms chopped (227g)
• 1 cup onion, finely chopped
• 6 cloves garlic, finely chopped
• 2 tablespoons olive oil
• 1 cup grated Parmesan cheese plus more for topping (go for the good stuff here, Parmigiano Reggiano)
• ¼ cup heavy cream
• 3 large egg yolks
• 2 tablespoons butter
• 12 ounces grilled chicken breast chopped (340g)
• salt and black pepper, to taste

1. Set a pot of water to boil. We’ll come back to this in a bit when it’s time to cook the pasta.
2. Chop the mushrooms, onion, and garlic. Heat the olive oil in a skillet over medium heat. Add the mushrooms and onions and cook, stirring frequently, until they are softened and fragrant (not browned). This will take 10-15 minutes. Add in the garlic at the end. Set the skillet aside.
3. Cook the pasta to be al dente according to the directions on the pasta package.
4. While it cooks, make the cheese sauce by whisking the eggs, cream, and Parmesan together. After the pasta has cooked, drain it quickly and stir in the butter so that the noodles don’t stick together.
5. Working quickly, toss the cheese sauce together with the pasta while the pasta is still hot. The cheese should completely melt from the heat of the pasta so that there is no graininess. Don’t forget to add some salt and lots of black pepper (if you want).
6. Stir the mushrooms and chicken into the pasta and serve. Top with additional Parmesan cheese if desired.

💭 Expert Tips from Dietitian Summer Yule

This is a level 3 recipe (suitable for weight maintenance and active lifestyles). If you are struggling to gain weight, it is highly recommended to consult your doctor to rule out any potential underlying health issues. Sometimes, a simple medication adjustment can significantly improve appetite and facilitate healthy weight gain.

This recipe, as written, contains a substantial 1,200 calories worth of pasta. If you find the serving size to be too large, you can reduce the amount of mushrooms and onions. This will decrease the overall volume of the meal while effectively maintaining its high-calorie density, making it easier to consume the necessary calories without feeling overly full.

While protein is the most satiating macronutrient and vegetables are typically low in calories, both are essential components of a balanced diet for weight gain. This pasta is excellent for increasing calories, but it should be part of a diverse dietary pattern. Aim for a variety of nutrient-rich foods to support overall health.

There isn’t a “best” time to eat pasta for weight gain. Sustained body composition changes (muscle gain, healthy fat gain) occur over time due to a consistent calorie surplus, not from a single meal. Don’t worry about gaining a significant amount of body fat overnight from eating pasta.

Does pasta make you gain belly fat? You might experience some temporary bloating after a large pasta meal, but this is not actual belly fat. Spot reduction or gain of body fat in specific areas by eating particular foods is a myth. Weight gain occurs systemically.

If chicken isn’t your preference, consider substituting it with other protein sources like sausage, shrimp, or tuna. Of these options, sausage will significantly increase the calorie content, further supporting your weight gain goals.

Another common question often asked is: Which is healthier, potatoes or pasta? Plain baked potatoes are highly satiating and offer more vitamin C and fiber compared to white pasta. However, the “healthier” choice ultimately depends on your individual dietary needs and goals. For those following low-carb or ketogenic diets, neither option is ideal.

Nutrition information is an estimate for one serving of the recipe, without any additional Parmesan topping. The exact nutritional values may vary slightly based on the specific type and brand of pasta you choose.

While this dish is substantial enough to be considered a complete meal on its own (a one-pot and one-skillet wonder!), if you have a particularly hearty appetite or are focused on maximizing your caloric intake, consider these delicious side dishes to complement your high-calorie pasta:

• Crispy Air Fryer Garlic Bread: A perfect companion for soaking up that rich, creamy sauce and adding extra carbohydrates and fats.
• Nutrient-Rich Vegan Spinach Salad: A light, fresh salad can provide a good contrast to the richness of the pasta, while still offering essential micronutrients. Dress it with a calorie-dense vinaigrette.
• Flavorful Frozen Raw Meatballs in the Air Fryer: An excellent addition for boosting protein and fat content, making your meal even more satisfying and calorie-dense.