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–+ servings
High-Protein Pasta

Creamy High-Protein Pasta Sauce You'll Crave Every Time

This creamy high-protein pasta sauce is rich, vegan, and ready in under 15 minutes, perfect for a quick dinner.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tbsp Oil Substitute with vegetable broth for an oil-free version.
  • 1 medium Onion Can substitute with shallots or leeks.
  • 1 cup Silken Tofu Great source of protein, can use cashew cream as an alternative.
  • 1 cup Roasted Red Peppers Jarred for convenience, or fresh for robust flavor.
  • 1 cup Oat Milk Almond or soy milk can be used as substitutes.
For the Flavor
  • 2 tbsp Lemon Juice Vinegar is a suitable alternative.
  • 1 tsp Smoked Paprika Regular paprika works if less smoke is preferred.
  • 1/4 cup Nutritional Yeast Can omit or switch to vegan parmesan.
  • 1 tbsp Italian Herbs A combination of basil, oregano, and thyme is recommended.
  • to taste Salt & Pepper Essential for seasoning.

Equipment

  • Blender
  • Pan

Method
 

Step-by-Step Instructions
  1. Heat a tablespoon of oil in a small pan over medium heat. Add the chopped onion and sauté for 4-5 minutes until soft and translucent. Toss in minced garlic and cook for an additional minute until fragrant.
  2. Transfer the sautéed onion and garlic into a high-speed blender. Add silken tofu, roasted red peppers, oat milk, lemon juice, smoked paprika, nutritional yeast, and Italian herbs. Secure the lid.
  3. Blend on high for 1-2 minutes until smooth and creamy. Taste the sauce and adjust seasoning with salt and pepper if needed.
  4. Pour the blended sauce back into the pan over low heat. Warm for 3-5 minutes, stirring frequently.
  5. Toss the sauce with freshly cooked pasta of your choice, ensuring all pasta strands are coated.
  6. Serve immediately, optionally garnished with fresh basil, vegan parmesan, or toasted pine nuts.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 20gProtein: 12gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 11gSodium: 350mgPotassium: 450mgFiber: 4gSugar: 3gVitamin A: 10IUVitamin C: 20mgCalcium: 5mgIron: 10mg

Notes

Use fresh roasted red peppers for ultimate flavor. Add a splash of water or oat milk when reheating to maintain creaminess.

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