High Protein Creamy Pea Pasta (Dairy Free!)
If you’re looking for a dinner you can make quickly and hit your protein goals, you need to make this Creamy Pea Pasta! Dairy-free, high-protein pasta made with sautéed sugar snap peas, green peas, shallots, garlic, and a silky silken tofu sauce with white miso, nutritional yeast, lemon, and Dijon. It’s fresh, comforting, ready in about 30 minutes, and perfect for a healthy weeknight dinner or meal prep.
Servings 4 servings
Calories 591kcal
Equipment
- stove
Ingredients
- 12 oz pasta of choice I used gluten free
- 1 tbsp dairy-free butter, olive oil, water, or vegetable broth
- 1 large shallot thinly sliced
- 4 cloves garlic minced
- 8 oz sugar snap peas trimmed and halved
- 1 cup frozen green peas
- fresh basil for serving
- lemon zest for serving
Creamy High Protein Sauce
- 10 oz silken tofu
- ¼ cup nutritional yeast
- 2 tbsp white miso paste
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt plus more to taste
- ¼ tsp black pepper
- ¼ tsp red pepper flakes optional
- ¼-½ cup reserved pasta water as needed
Instructions
- Bring a large pot of salted water to a boil and cook the pasta according to package directions. Reserve 1 cup of pasta water before draining.
- While the pasta cooks, heat a large skillet over medium heat. Add the butter (or oil or broth), then sauté the shallot for 2-3 minutes until softened. Add the garlic and cook for 30 seconds.
- Add the sugar snap peas and cook for 4–5 minutes, stirring occasionally, until tender and lightly blistered. Stir in the frozen peas until heated through.
- Blend all the ingredients for the sauce, adding additional pasta water as needed to thin.
- Reduce the heat to low. Pour in the blended sauce and stir until warmed through. If it becomes too thick, add more reserved pasta water a few tablespoons at a time until silky.
- Add the cooked pasta and gently fold to coat. Taste and adjust salt, pepper, and lemon juice as desired.
- Finish with lemon zest, fresh basil, cracked black pepper, and a sprinkle of dairy-free parmesan.
Nutrition
Serving: 1serving | Calories: 591kcal | Carbohydrates: 105g | Protein: 28g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 709mg | Potassium: 852mg | Fiber: 17g | Sugar: 8g | Vitamin A: 736IU | Vitamin C: 38mg | Calcium: 90mg | Iron: 6mg
