Prawn Linguini

Last updated on: March 11, 2026

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If you’ve ever wanted a pasta dish that tastes like you “really tried” (even though you absolutely did not), this High-Protein Prawn Linguini is your new best mate.

It’s a quick Italian-inspired seafood dinner loaded with tender prawns, garlicky tomatoes, and just enough chilli to remind you you’re alive.

With around 37 g of protein per serving  and 457 calories, it hits that sweet spot of filling-but-not-heavy… perfect for menopause weight-loss goals or anyone battling the “what’s for dinner?” dread.

The main protein source here is plump tiger prawns, backed up by a cheeky bit of chorizo for smoky depth.

Everything cooks in one frying pan, and the only equipment you need is a large saucepan for the pasta and a pan for the sauce.

From chopping board to plate, you’re looking at 20 minutes. Blink and it’s done.

Why you’ll love this high-protein recipe

• Packs in around 37 g of protein, keeping you full and satisfied for hours.

• Ready in 20 minutes using simple supermarket ingredients.

• Prawns + chorizo = massive flavour without loads of faff.

• Great for nights when you want something “restaurant-y” without leaving your sofa.

• Naturally portion-controlled — high protein means no “accidental seconds”.

• Easy to tweak, super freezer-friendly sauce base, and ideal for meal prep.

Key Ingredients

Linguine. The chic cousin of spaghetti — silky, slurpy, and perfect for grabbing that spicy tomato sauce.

Garlic. Two cloves because one is a suggestion and two is a lifestyle. This is the foundation of all good things.

Red Chilli. A tiny troublemaker that brings heat and personality. Adjust as required depending on who's eating and their tolerance for drama.

Chorizo. Smoky, spicy, and wildly delicious. It melts into the oil, flavouring every strand of pasta. A cameo role, but iconic.

Tiger Prawns. Big, juicy, and protein-packed. They cook in minutes and elevate the dish from “meh” to “magnifico”.

Cherry Tomatoes. Fresh, bright, and bursting with natural sweetness. They break down into a rich, jammy sauce.

Red Wine Vinegar. A sharp splash that cuts through the richness and wakes up the whole dish.

Lemon Juice. The finishing flourish — brightens everything like turning on a kitchen light.

Keeping Prawn Linguini Fresh For Later

To Store

Pop your leftovers in an airtight container and refrigerate for up to 2 days. The flavours get even more saucy overnight.

To Reheat

Add a splash of water to a frying pan and warm gently over medium heat. Avoid microwaving unless you enjoy rubbery prawns (don’t be that person).

To Freeze

You can freeze it, but prawns lose their bounce. If you do freeze it, tightly wrap and use within 1 month. Reheat from frozen in a pan with a splash of water.

Serving Suggestions

• Serve with a crisp rocket salad and balsamic dressing

• Add steamed greens (broccoli, spinach, tenderstem) for a fibre boost

• Pair with garlic ciabatta for carb lovers

• Top with grated Parmesan or fresh basil

Variations & Tips

• Boost protein by adding extra prawns or stirring through low-fat crème fraîche or 0% Greek yoghurt at the end for creaminess.

• Swap prawns for chicken breast strips for a cheaper version.

• Make it spicier with extra chilli or a pinch of chilli flakes.

• Add spinach for colour and smugness.

• Don’t overcook the prawns — they go from perfect to chew toy in seconds.

FAQs

Can I use frozen prawns?

Absolutely — just defrost and pat dry first. Otherwise, they release water and the sauce turns watery and sad.

How do I make it less spicy?

Skip the fresh chilli and rely on the chorizo alone for warmth. It stays flavour-packed but kid-friendly.

Can I make this gluten-free?

Yes — swap linguine for your favourite gluten-free pasta. Everything else is naturally gluten-free.

How do I stop prawns going rubbery?

Cook them for 2–3 minutes max. As soon as they turn pink and curl slightly, they’re done. Pull them off the heat immediately.

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

Cook the pasta as per the instructions on the packet, drain and set aside.

Heat a frying pan on medium heat, add the olive oil then throw in the garlic and chilli then cook for a minute.

Add the chorizo and prawns to the pan and cook for 2-3 minutes until the prawns are browned.

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.

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

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