Prawn Linguini

Last updated on: October 15, 2026

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Fancy a proper Italian-inspired pasta dinner without spending half your evening chained to the hob? This high-protein prawn linguine is exactly what you need.

We're talking juicy tiger prawns, smoky little chunks of chorizo, sweet cherry tomatoes and plenty of garlic, all tossed through linguine with a splash of lemon juice. It's fresh, slightly spicy and ridiculously satisfying.

And the best bit? Each serving packs 37g of protein for just 457 calories, making it a brilliant option if you're trying to lose weight, build muscle or simply eat more protein without sacrificing your beloved pasta.

The prawns provide most of the protein, while the chorizo adds a lovely smoky flavour without needing loads of it.

All you need is a large frying pan, a saucepan and 15 minutes. Perfect for busy weeknights, speedy lunches or those evenings when you want something impressive but absolutely cannot be bothered with complicated cooking.

Why You'll Love This High-Protein Recipe

• 37g of protein per serving. A fantastic way to boost your daily protein intake while enjoying a proper bowl of pasta.

• Ready in 15 minutes. Faster than deciding what takeaway to order, never mind waiting for it to arrive.

• Just 457 calories. A satisfying, protein-packed meal that can fit comfortably into a calorie-controlled diet.

• Simple supermarket ingredients. Everything is easily available from Tesco, Aldi, Lidl or your usual supermarket.

• Big flavours, minimal effort. Smoky chorizo, garlic, chilli and lemon do the heavy lifting without needing a complicated sauce.

• Easy to customise. Add extra vegetables, adjust the chilli or throw in more prawns for an even bigger protein boost.

Key Ingredients

Tiger Prawns. The star of this high-protein prawn linguine! Large, juicy prawns provide plenty of lean protein and cook in minutes. Use peeled, raw tiger prawns for the best texture, or thoroughly defrosted frozen prawns if that's what you've got.

Linguine. This long, flat pasta is brilliant at catching the light tomato sauce. Regular dried linguine works perfectly, although you could use wholewheat linguine for a little extra fibre.

Chorizo. Just 50g brings loads of smoky, savoury flavour to the dish. As it cooks, it releases those lovely paprika-infused oils that coat the prawns and pasta. A little goes a long way.

Cherry Tomatoes. These soften and burst as they cook, creating a naturally sweet, juicy sauce without needing a jar of anything suspiciously labelled 'authentic Italian'.

Garlic. Two crushed cloves add that unmistakable savoury punch. Fresh garlic works best here, especially when gently cooked in the olive oil.

Red Chilli. Adds a lovely warmth that balances the sweetness of the tomatoes. Remove the seeds for a milder dish, or leave them in if you enjoy a bit of heat.

Red Wine Vinegar. A splash of acidity cuts through the richness of the chorizo and brings the tomato sauce to life.

Lemon Juice. Added right at the end, it gives the dish a fresh, zingy finish that works beautifully with seafood.

Olive Oil. Helps cook the garlic, chilli and chorizo while adding a little richness to the sauce.

How to Make High-Protein Prawn Linguine

Cook the linguine according to the packet instructions, then drain and set aside. Meanwhile, heat the olive oil in a large frying pan over medium heat. Add the crushed garlic and finely chopped red chilli, frying for around 1 minute until fragrant. Keep an eye on the garlic so it doesn't burn!

Add the diced chorizo and peeled tiger prawns to the pan. Fry for 2–3 minutes, stirring occasionally, until the chorizo releases its smoky oils and the prawns begin turning pink. They'll finish cooking in the sauce, so there's no need to overdo it.

Add the halved cherry tomatoes, red wine vinegar and a splash of water. Stir everything together and cook for around 5 minutes until the tomatoes soften and release their juices, creating a deliciously light sauce. Make sure the prawns are fully cooked through.

Add the cooked linguine to the pan along with the lemon juice, salt and black pepper. Toss everything together until the pasta is coated in the tomato and chorizo sauce. If it looks a little dry, add a splash of reserved pasta water to loosen things up.

Give the prawn linguine one final toss, then sprinkle over some freshly chopped parsley if you fancy. Serve immediately while the prawns are juicy and the pasta is beautifully coated in that smoky, garlicky sauce. A high-protein dinner with 37g of protein per serving, and hardly any washing-up. Winner!

Serving & Storage

To Store – Keeping Prawn Linguine Fresh for Later

Allow the prawn linguine to cool quickly, then transfer it to an airtight container and refrigerate within two hours of cooking.

Because this recipe contains seafood, I recommend eating leftovers within 24 hours for the best quality and freshness. Keep refrigerated at 5°C or below.

To Reheat

Place the linguine in a frying pan over medium heat with a splash of water to loosen the sauce.

Heat gently, stirring occasionally, until the prawns and pasta are steaming hot throughout. Avoid overheating, as prawns can quickly become rubbery.

Only reheat once.

To Freeze

You can freeze this prawn linguine, although freshly cooked is definitely best.

Allow it to cool quickly, portion into freezer-safe containers and freeze promptly for up to 2 months for best quality.

Defrost thoroughly in the fridge overnight and reheat until piping hot throughout. Be aware that the prawns may become slightly firmer and the pasta a little softer.

Serving Suggestions

This high-protein prawn linguine is already a complete meal, but you can easily bulk it out with some extra vegetables.

Try serving it with steamed tenderstem broccoli, roasted courgettes or a simple rocket salad with lemon dressing.

For something even more filling, stir a handful of baby spinach into the tomato sauce just before adding the pasta. It wilts in seconds and adds extra vegetables without much effort.

Prawn Linguini

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Ready in 20 minutes, this prawn linguini is big on bold flavour and even bigger on protein. Smoky chorizo included, obviously.

• Total Time: 20 mins
• Yield: 3 1x

Ingredients

Units MUS Scale 1x2x3x

• 300 g dried linguine
• 1 tbsp. olive oil
• 2 garlic cloves, crushed
• 1 red chilli, finely chopped
• 50 g chorizo, cut into cubes
• 400 g large tiger prawns (peeled)
• 400 g cherry tomatoes, halved
• 1 tbsp. red wine vinegar
• 1 tbsp. lemon juice
• Salt and pepper

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Instructions

1. Cook the pasta as per the instructions on the packet, drain and set aside.
2. Heat a frying pan on medium heat, add the olive oil then throw in the garlic and chilli then cook for a minute.
3. Add the chorizo and prawns to the pan and cook for 2-3 minutes until the prawns are browned.
4. Add the tomatoes, red wine vinegar and a splash of water and cook for 5 minutes until they start to break down and the sauce thickens.
5. Add the cooked pasta to the pan along with the lemon juice, salt and pepper. Mix everything through then serve.

• Author: Scott Baptie
• Prep Time: 5 mins
• Cook Time: 15 mins
• Category: Main Course
• Method: Stove Top
• Cuisine: Italian

Nutrition

• Serving Size: 1
• Calories: 457
• Fat: 9 g
• Carbohydrates: 57 g
• Protein: 37 g

Recipe Video

Variations & Tips

• Add even more protein. Increase the prawns from 400g to 500g for an extra protein boost without significantly changing the flavour. The additional prawns will increase the calories slightly too.

• Use the chorizo oil wisely. Let the chorizo release its smoky oils before adding the tomatoes. This flavours the entire sauce, so you don't need lots of extra oil or cream.

• Don't overcook the prawns. Raw prawns should turn pink, opaque and firm when cooked. If they're already cooked when you buy them, add them towards the end instead of frying them for several minutes.

• Save some pasta water. Before draining the linguine, reserve around 100ml of the starchy cooking water. Add a splash when tossing everything together to help the sauce cling beautifully to the pasta.

• Make it family-friendly. Leave out the chilli when cooking for children, then add chilli flakes to individual portions. Everyone's happy, and nobody needs a separate dinner.

• Try a lighter pasta alternative. Swap half the linguine for spiralised courgette if you'd prefer a lower-calorie meal with more vegetables. Just add the courgette towards the end so it doesn't turn watery.

FAQs

Can I use frozen prawns for prawn linguine?

Absolutely! Frozen prawns work brilliantly and are often more affordable than fresh ones. Defrost them completely in the fridge, drain off excess moisture and pat them dry before cooking so they sear rather than steam.

Can I make this prawn linguine without chorizo?

Yes. Simply leave out the chorizo and add ½ teaspoon of smoked paprika to recreate some of that lovely smoky flavour. You'll also reduce the fat and calories slightly, although the nutritional values will change.

Is prawn linguine good for a high-protein diet?

Definitely. This recipe provides 37g of protein per serving, mainly from the tiger prawns, with additional protein from the linguine and chorizo. It's a useful option for anyone looking to increase their protein intake while still enjoying satisfying pasta dishes.

Can I make this recipe ahead of time?

You can prepare the ingredients ahead by chopping the tomatoes, garlic and chilli, then storing them in the fridge. However, I recommend cooking the prawns and pasta just before serving because the texture is much better when freshly made.

More High-Protein Recipes to Try

If you love this high-protein prawn linguine, here are five more delicious recipes worth adding to your weekly meal plan.

• Chicken & Chorizo Pasta – Love that smoky chorizo flavour? This creamy, protein-packed chicken pasta is another fantastic midweek dinner.

• Chicken & Chorizo Orzo – All those lovely smoky Mediterranean flavours in a comforting, one-pan pasta dish. Find it in my high-protein pasta recipes collection.

• Chicken Alfredo Pasta – Craving something creamy? This high-protein chicken Alfredo with broccoli is perfect when you fancy comfort food without skimping on protein.

• Salmon Risotto – A creamy, lemony seafood dinner packed with flavour. Find it alongside more high-protein fish recipes.

• Prawn Curry – If you love cooking with prawns, this is another brilliant way to get a protein-rich dinner on the table. Explore it in my recipe sitemap.

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As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!