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High Protein Creamy Corn Pasta

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This High Protein Creamy Corn Pasta is a fresh and flavorful take on summer comfort food. With a protein-rich tofu sauce, sweet corn, and lots of basil, it’s quick, easy, and satisfying. Make it once, and it’ll be in your rotation all season long.
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Creamy Corn Pasta

Creamy corn pasta has entered the group chat—and she’s bringing major flavor and protein. This totally dairy-free, high-protein beauty gets its silky, luscious texture from blended silken tofu, sweet corn, sautéed onion, green chilies, garlic, paprika, and a sprinkle of nutritional yeast for that just-right savory depth. Tossed with gluten-free linguine and finished with a handful of fresh basil, it’s peak summer comfort food that just so happens to be packed with plants and protein. 

Think mac and cheese meets elote… but make it dinner party chic. Serve it alongside a crisp salad, some crunchy bread or your favorite white wine! 

Ingredients for High Protein Creamy Corn Pasta

  • Gluten-free linguine: You can also use protein pasta for an added boost.
  • Corn: Fresh off the cob is best in summer, but frozen or canned works too.
  • Onion and garlic: Essential aromatics that lay the flavor foundation.
  • Green chiles: Adds a subtle heat and complexity.
  • Silken tofu: My favorite ingredient for making a creamy and protein packed sauce that is so good you wanna drink it!
  • Nutritional yeast: Essential for adding a cheesy flavor without the dairy.
  • Lemon juice, garlic powder, paprika: Brings brightness and depth to this sauce without the need for oil or loads of salt.
  • Fresh basil: An aromatic garnish that finishes the dish.
  • Dairy-free parmesan: Optional, but why wouldn’t you add a little extra umami and cheesy goodness?
cutting corn kernels off fresh corn cobs on a wooden board
block of tofu in a blender cup on a kitchen counter

Should I Use Fresh or Frozen Corn?

Fresh corn has unbeatable flavor and texture, especially when it’s in season. Just cut it off the cob before adding to the skillet. That said, frozen or canned corn works in a pinch. Be sure to thaw frozen corn and drain canned corn before cooking. The recipe is flexible—use what you have!

What Puts the Protein in This Pasta Recipe

This is no ordinary creamy pasta recipe. With silken tofu in the sauce, you get a satisfying dose of plant-based protein in every bowl. If you’re looking for even more protein, opt for a high protein pasta – there are so many on the market these days and they are packed with plant based protein!

How to Make This High Protein Creamy Corn Pasta

Boil the pasta

Bring a large pot of salted water to a boil, cook pasta until al dente, then drain and reserve about 1 cup of the pasta water.

Sauté the veggies

In a large skillet, cook the onion and garlic until soft. Cut the corn off the cob and add it to the skillet. Increase the heat to get a bit of char, then stir in green chiles.

Make the sauce

Transfer half the corn mixture to a blender with silken tofu, lemon juice, nutritional yeast, garlic powder, paprika, salt and pepper. Blend until smooth.

Combine and serve

Return the pasta to the skillet with the remaining veggies. Pour the sauce over top, add a splash of pasta water, and stir to coat. Adjust seasoning, top with basil and optional dairy-free parmesan.

The Best Way to Meal Prep Pasta

One thing I love about pasta is how easy it is to meal prep. Simply divide into individual containers after cooking and let cool completely before sealing. Alternatively, you can also cook the creamy corn sauce and put it into an airtight container until ready to eat. When it’s time, boil your pasta fresh and reheat your sauce! This dish holds up well in the fridge for up to four days. Store extra basil separately to keep it fresh, and add a splash of water before reheating to loosen the sauce.

Why You’ll Love This High Protein Creamy Corn Pasta

This is one of those recipes that feels indulgent but secretly checks every box. It’s quick, creamy, nutrient-dense, and packed with natural sweetness from the corn. It’s also inexpensive to make, has no fancy ingredients, and it’s ready in under 30 minutes. Win-win if you ask me! The silken tofu adds protein and luscious texture without any dairy or oil.

My Top Corn Pasta Recipe Tips

Here are my top tips for making the best corn pasta: Always use fresh corn when it’s in season for the sweetest, most vibrant flavor. Don’t skip salting your pasta water—it enhances the taste of the entire dish. When blending the sauce, take the extra minute to get it ultra-smooth and creamy. Use reserved pasta water to adjust the consistency until it’s just right. Follow this advice and you’ll have a pasta recipe you turn to time and time again!

High Protein Pasta FAQ

How much salts to put in pasta water? A good rule of thumb is 1 tablespoon of salt per 4 quarts of water. The water should taste like the sea. This helps season the pasta from the inside out and enhances the overall flavor of your dish.

Can I make this ahead of time? Yes! It reheats well. Store in an airtight container for up to 4 days.

Can I use canned corn? Absolutely. Just drain and rinse it first.

Did You Make This Recipe?

Don’t forget to leave a comment and rating below! I would love to know how yours turned out. 

Comforting Creamy Pasta Recipes

In the mood for more creamy pasta recipes? Try these next!

One-Pan Creamy Truffle Mushroom Pasta

High Protein Tofu Gnocchi with Creamy Tomato Sauce

Creamy Pumpkin Pasta

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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creamy pasta with corn and chopped basil
Jackie Akerberg

High Protein Creamy Corn Pasta

5 from 1 vote
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This High Protein Creamy Corn Pasta is a fresh and flavorful take on summer comfort food. With a protein-rich tofu sauce, sweet corn, and lots of basil, it’s quick, easy, and satisfying. Make it once, and it’ll be in your rotation all season long.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 6 servings
Course: Main Course
Calories: 379

Equipment

Ingredients
  

  • 16 oz gluten free linguine
  • ½ yellow onion, sliced
  • 5 garlic cloves, minced
  • 4 ears corn
  • 4 oz canned diced green chiles
  • 8 oz silken tofu
  • 2 tbsp nutritional yeast
  • ½ lemon, juiced
  • 1 tsp garlic powder
  • 1 tsp paprika
  • ½ tsp salt and pepper, more to taste
  • 8-10 fresh basil leaves, thinly sliced
  • dairy free Parmesan, optional, to garnish

Method
 

  1. Fill a large saucepan with water and salt generously. Bring to a boil and cut the corn off the cob.
  2. Add the pasta and cook until al dente. Drain and reserve about 1 cup of pasta water.
  3. Meanwhile, heat a large skillet over medium heat and add a splash of water or cooking oil to coat. Add in the onion and garlic. Saute for 3-4 minutes until tender and fragrant. Add in the corn and increase the heat to medium high. Sauté for 2 minutes until tender and barely golden. Add in the green chiles.
  4. Transfer half of the veggie mixture to a high speed blender and add the tofu, nutritional yeast, lemon juice, spices and salt and pepper. Blend until smooth and creamy, and season to taste.
  5. Add the cooked pasta to the skillet with the remaining veggies and turn heat on low. Pour in the sauce and about 1/2 cup of pasta water and stir to combine. Add more pasta water if needed. Sprinkle with fresh basil, top with dairy free Parmesan if desired, and enjoy!

Nutrition

Serving 1servingCalories 379kcalCarbohydrates 74gProtein 16gFat 3gSaturated Fat 1gPolyunsaturated Fat 1gMonounsaturated Fat 1gTrans Fat 0.01gSodium 286mgPotassium 521mgFiber 5gSugar 7gVitamin A 331IUVitamin C 17mgCalcium 47mgIron 2mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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4 Responses

  1. 5 stars
    Made this last night and it was great! Sauce is so light but so flavorful from the onion and the sweetness of the corn (I used frozen). I served with steamed broccoli – I can even see that being thrown in along with spinach for even more veggies – seems like a very versatile recipe! But definitely great as is:).

    Reply

    1. Hey Meredith! Can’t wait for you to make this again with all the other goodies you mentioned! I so appreciate you taking the time to review all the jackfruitful recipes you’ve been enjoying 🙂 Thank you so much!

      Reply

  2. Hi,
    In your good looking new pasta recipe using corn, it calls for four ears of corn. The recipe doesn’t say but I’m assuming that the corn should be cut off the cob. Might that be the equivalent of about 2 cups of frozen corn (I know, it is the season of fresh corn but if in a hurry), or might you tell me what the equivalent would be?
    Many thanks,
    Jan LeFrancois

    Reply

    1. Hey Jan, Thanks for pointing that out – I’ve since updated the first step to include removing the corn from the cob! 2 cups is about perfect if you’re using frozen or canned corn. I hope you enjoy this recipe! Thanks so much

      Reply
5 from 1 vote

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