High-Protein Creamy Seafood Carbonara (36g Protein)

Published: 8/31/2026

A modern adaptation of a Roman classic. This seafood carbonara replaces traditional guanciale with protein-rich shrimp and mussels, while tempered eggs and Pecorino Romano create a silky, authentic sauce without heavy cream.

Ingredients (4 servings)

• 12 oz (340 g) protein-fortified spaghetti
• 8 oz (225 g) medium shrimp, peeled and deveined
• 8 oz (225 g) mussels, shelled
• 3 large eggs plus 2 egg yolks
• 1/2 cup (50 g) grated Pecorino Romano
• 2 cloves garlic, minced
• 1 tsp (2 g) black pepper
• 1 tbsp (15 ml) olive oil
• 1/4 cup (60 ml) reserved pasta water (for tempering)

Instructions

1. Boil the protein pasta in salted water until al dente. Reserve at least 1/2 cup (120 ml) of starchy pasta water.
2. In a small bowl, whisk the eggs, yolks, and Pecorino until smooth.
3. Heat the olive oil in a large skillet over medium heat. Sauté the garlic and seafood for 3–4 minutes until the shrimp is opaque.
4. Remove the skillet from the burner entirely to prevent the eggs from scrambling.
5. Temper the egg mixture by slowly whisking in 1/4 cup (60 ml) of the hot reserved pasta water.
6. Drain the pasta and add it to the skillet with the seafood.
7. Pour the tempered egg mixture over the pasta, tossing vigorously. The residual heat will create a creamy, emulsified sauce.
8. Season with freshly cracked black pepper and serve immediately.

Pro Tips

• Protein Preservation: Do not cook the seafood beyond the point of opacity; overcooked shrimp becomes rubbery and loses its tender texture.
• Flavor Development: Sauté the garlic until just golden before adding the seafood to infuse the oil with a nutty depth that complements the mussels.

See Also

• Creamy High-Protein Seafood & Dill Chowder Pasta
• Spicy Seafood Laksa-Style Protein Pasta

Categories: mains, pasta-risotto, seafood