Gluten Free
High-Protein Pasta
Prep
20 minutes
Cook
15 minutes
Yield
3
🍝 Who said pasta can't be a protein hero? This High Protein Pasta proves that comfort food and nutrition can be BFFs!
Pasta has to be one of my favorite comfort foods. When summer comes, I’m always looking for fresh recipes to make that take that warming, comforting feeling you get from pasta in the winter, into the hot summer. This high protein pasta recipe will keep you full, but it’s full of bright flavors from the basil and spinach, and creaminess from the cashews.
❤️ Why You’ll Love High-Protein Pasta
- Protein-Packed: This recipe is full of protein to keep you full longer.
- Versatile: Add in your favorite veggies or whatever is in season.
- Nutrient-Dense: Get in protein and greens in one delicious pasta dish.
🍲 Ingredients
Cashews – The secret to the creaminess in this high-protein pasta without using dairy. When soaked and blended, cashews create a luxuriously smooth sauce base while adding plant-based protein, healthy fats, and essential minerals like magnesium and zinc.
Edamame – These young soybeans add substantial protein to this high-protein pasta while contributing a pop of vibrant green color and slightly sweet flavor. Edamame is a complete protein source, containing all nine essential amino acids, plus fiber and various vitamins and minerals.
👩🍳 How to Make High-Protein Pasta
- Soak cashews in hot water while you prep the other ingredients and cook the pasta.Cook pasta according to package directions, save 3 cups of pasta water, then drain the pasta and set aside.
- To a frying pan add olive oil over medium heat. Add shallots, garlic, chili flakes, salt and pepper and saute a few minutes until softened.
- Add the miso, edamame, parmesan rind, soaked cashews (drained), lemon juice and reserved pasta water. Bring to a simmer and cook for 8-10 minutes until edamame is tender. Remove from the heat let cool for a few minutes and then add to a blender (if the parmesan rind is quite softened, you can blend it as well).
- To the blender also add the basil and spinach and blend on high until smooth. Taste and adjust seasoning with more salt, pepper, basil or lemon juice if desired.
- Add the sauce back to the frying pan and turn to medium-low, stir in the cooked pasta to combine. Remove from the heat and serve topped with a sprinkle of chili flakes and/or a drizzle of olive oil.
🗒 Tips and Tricks
- Soaking: Use hot water to quickly soften cashews if you’re short on time.
- Creaminess: Save pasta water – the starch helps create the perfect sauce consistency.
- Flavor: Don’t skip the parmesan rind for depth (remove before blending if not softened).
- Blending: Allow sauce to cool slightly before blending to prevent pressure buildup.
🗒 Variations
Switch things up with these simple variations:
- Pasta: Use lentil or bean-based pasta for even more protein.
- Greens: Kale or arugula can replace spinach for different flavor profiles.
- Nuts: Soaked sunflower seeds work for a nut-free alternative.
- Edamame: Green peas can be substituted if edamame isn’t available.
🗒 Best served with
👝 How to Store Leftovers
Store in an airtight container in the refrigerator for up to 3 days.
🤔 Common Questions
Pasta noodles made with lentils and/or beans will pack the most protein. Many brands now offer alternatives made from chickpeas, lentils, edamame, or black beans that contain 2-3 times the protein of traditional wheat pasta.
If you’re trying to increase your protein intake and stay full longer, then yes, protein pasta can be better than regular pasta. It typically offers more fiber and protein while being lower in carbohydrates.
Absolutely! Try to find ways to add more protein to your pasta dishes by incorporating protein-rich sauces (like this cashew-based one), adding cottage cheese to tomato sauce, including legumes, or using pasta noodles made from beans or lentils.
High-Protein Pasta
Ingredients
- 225-250 g dried orzo pasta (gluten free if desired)
- 2 tbsp olive oil
- 1 shallot, minced
- 3 garlic cloves, minced
- 1 tsp salt
- 1/2 tsp pepper
- 1/4 tsp chili flakes
- 1/2 tbsp miso
- 1 cup shelled edamame beans (defrosted if frozen)
- 1 parmesan rind
- 1/3 cup cashews (soaked in hot water 20-30 minutes)
- juice of one lemon
- 3 cups pasta water
- 1 cup loosely packed fresh basil
- 2 cups loosely packed spinach
- chili flakes and olive oil for garnish
Instructions
- Soak cashews in hot water while you prep the other ingredients and cook the pasta.Cook pasta according to package directions, save 3 cups of pasta water, then drain the pasta and set aside.
- To a frying pan add olive oil over medium heat. Add shallots, garlic, chili flakes, salt and pepper and saute a few minutes until softened.
- Add the miso, edamame, parmesan rind, soaked cashews (drained), lemon juice and reserved pasta water. Bring to a simmer and cook for 8-10 minutes until edamame is tender. Remove from the heat let cool for a few minutes and then add to a blender (if the parmesan rind is quite softened, you can blend it as well).
- To the blender also add the basil and spinach and blend on high until smooth. Taste and adjust seasoning with more salt, pepper, basil or lemon juice if desired.
- Add the sauce back to the frying pan and turn to medium-low, stir in the cooked pasta to combine. Remove from the heat and serve topped with a sprinkle of chili flakes and/or a drizzle of olive oil.
Video
Notes
- Don’t have a parmesan rind? Add in a 1/4-1/2 cup shredded parmesan cheese instead when blending the sauce.
- This recipe would be a delicious side too for your favourite protein.
- If you love high protein recipes with this ingredient profile, you’ll love this No Mayo High Protein Creamy Coleslaw Dressing too
