Anabolic Spaghetti Carbonara

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Spaghetti alla carbonara is one of the most popular Italian dishes not only in Italy but around the world.

The theory behind its origins dates back to World War II where it was believed that Italian chefs that were liberated by American soldiers used their bacon and egg rations to make an Italianized-dish. Whether or not this is the true story, la carbonara is one of my favorite dishes to make. To make it macro-friendly, I used diced prosciutto as it is leaner than the original pancetta or guanciale which taste great but are much fatter and calorie dense.

Another change to the original recipe is the use of parmigiano reggiano cheese instead of 50% parmigiano reggiano 50% pecorino romano. The taste is altered slightly, and you can still use pecorino, but if you’re looking for the better macro profile, keep it parmigiano 100% as pecorino is a bit fattier.

Also, make sure to get barilla protein+ spaghetti . Yes, you can use a substitute pasta like chickpea or veggie, but we’re trying to keep this recipe as authentic as possible here!

Anabolic Spaghetti Carbonara

Anabolic Spaghetti Carbonara

Yield: 2 Servings

A high-protein take on this classic Italian dish!


  • 112g Spaghetti (barilla protein+)
  • 115g Prosciutto (diced)
  • 200g Egg whites
  • 70g Parmigiano Reggiano
  • Pinch of ground pepper


1. Boil half a pot of water and lightly salt it

2. Pre-heat a non-stick pan

3. Dice your 115g of prosciutto if not diced already

4. Toss your prosciutto on the pan and cook at a medium-low heat for about 5 minutes, no anti-stick spray needed if using a non-stick pan.

5. While your meat cooks and the water comes to a boil, in a bowl pour your 200g egg whites.

6. In a separate bowl, measure out your 70g of parmigiano reggiano.

7. At this point, you should be able to throw in your 112g of spaghetti into the boiling water. The pasta should be ready within 7-9 minutes. I like my pasta al dente but taste it to verify your preference.

8. Make sure to lightly salt the water again.

9. By now, your meat should be cooked sufficiently. Set it aside on a plate so it doesn’t overcook, we’ll be putting it back in the pan shortly.

10. Next, you're going to slowly incorporate the parmigiano into the egg whites mixing it with a whisk or fork. TIP: Don’t use all of the parmigiano, leave a little for the topping!

11. While mixing, add a pinch of ground pepper. Don’t have to go overboard with it, just coat it.

12. To make the carbonara creamier, add 1-2 tablespoons of pasta water to the bowl and continue to mix it.

13. At this point, your pasta should be ready. Drain the pasta but try to leave some pasta water to use in the carbonara.

14. Throw your pasta in the pan you used to cook the meat and throw the meat back in as well. Cook this at a very low heat and mix for 1-2 minutes while slowly adding the carbonara cream.

15. Once all of the carbonara cream has been added, add some pasta water then turn off the stove and keep the pan away from the heat, we don’t want the eggs to cook. Continue to mix everything together.

16. Once all is mixed together, your carbonara is ready! Just serve and add the rest of your parmigiano on top!

Nutrition Information
Serving Size Entire Recipe
Amount Per Serving Calories 667Total Fat 23gCarbohydrates 51gProtein 68g

Did you make this recipe?

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This is a guest post from community member Alex Aroneo:

“As a proud Italian-American and an avid practitioner of the anabolic diet, my go with @theanabolicitalian is to make authentic Italian and Italian-American dishes that are macro-friendly but still satisfy the standards we Italians hold to our food. I see a lot of our recipes being butchered by replacing ingredients that don’t necessarily need to be replaced to make our food macro-friendly and authentic at the same time.”

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