This creamy mushroom and spinach pasta sauce is made using a secret high protein ingredient! It’s a delicious and filling weeknight meal.

Creamy high protein mushroom and spinach pasta - Daisybeet

What’s better than a warm, creamy bowl of pasta? One that is packed with protein and healthier ingredients! This creamy mushroom and spinach pasta contains a secret healthy ingredient that replaces heavy cream and adds plant-based protein to this dish.

That high protein ingredient is not cashews or tahini. It’s TOFU! Silken tofu, to be exact. When blended, silken tofu has a similar consistency to heavy cream. It has a neutral flavor, so you can add whatever seasonings and spices you like.

Creamy high protein pasta sauce - Daisybeet

How is this creamy mushroom and spinach pasta made healthier?

A few simple swaps change a typically carbohydrate and fat heavy dish into a more balanced meal. While there is absolutely a time and a place for the real deal, this mushroom and spinach pasta recipe makes for a filling weeknight dinner that helps keep blood sugar levels stable, and won’t leave you hungry in an hour.

  • Swap silken tofu for heavy cream: Heavy cream consists of about 90% fat, much of which is saturated, with very little protein. Silken tofu contains no saturated fat, and adds 5 grams of plant-based protein to each serving of this pasta. Tofu also contains other important nutrients like calcium, potassium, and iron.
  • Swap white pasta for chickpea pasta. I love using pasta made from chickpea flour to add protein to pasta dishes. Chickpea pasta has almost double the protein and almost 5 times the fiber as regular pasta. Plus, the taste is very similar! Each serving of this dish packs 18 grams of protein from the chickpea pasta and tofu.
  • Packed with vegetables. This pasta contains lots of mushrooms and spinach, which add vitamins, minerals, antioxidants, and fiber to the meal.
Creamy high protein mushroom and spinach pasta - Daisybeet

How to make creamy mushroom and spinach pasta

  • Saute garlic and shallots in olive oil.
  • Add cooked garlic and shallots to a high power blender with tofu and other sauce ingredients.
  • Blend until smooth and creamy.
  • Saute spinach and mushrooms, and cook pasta according to package instructions.
  • Toss cooked pasta with sauce and stir in parmesan cheese and vegetables.
Creamy high protein mushroom and spinach pasta - Daisybeet

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Creamy high protein mushroom and spinach pasta - Daisybeet
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Creamy High Protein Mushroom and Spinach Pasta (Gluten Free)

This creamy mushroom and spinach pasta sauce is made using a secret high protein ingredient! It’s a delicious and filling weeknight meal.

  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: serves 4 1x
  • Category: main dish
Scale

Ingredients

  • 1 tbsp olive oil
  • 7 cloves garlic, minced
  • 1 shallot, sliced thin
  • 16 oz silken tofu
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp paprika
  • 2 tbsp white miso paste
  • 1 1/2 tbsp nutritional yeast
  • 2 tsp lemon juice
  • 1/4 cup vegetable broth
  • 5 cups sliced mushrooms
  • 6 oz bag fresh baby spinach
  • 8 oz box chickpea pasta shells
  • 1/2 cup freshly grated parmesan cheese (grated fine)

Instructions

  • Heat olive oil in a large frying pan on medium heat. Add garlic and shallot and a pinch of salt and pepper, and cook for 2-3 minutes.
  • Add half the cooked garlic and shallot to a high powered blender, along with tofu, salt, pepper, paprika, miso, nutritional yeast, lemon juice, and vegetable broth. Blend on high for about 30 seconds until smooth and creamy.
  • Add a little more oil to the pan with remaining garlic and shallots. Add mushrooms and a pinch of salt and pepper.
  • Cook mushrooms, stirring occassionally, for 5-10 minutes until well cooked.
  • Add spinach to the pan with mushrooms, plus salt and pepper to taste. Continue to cook until spinach is wilted.
  • Cook chickpea pasta according to package instructions.
  • Add cooked pasta back to the pot with about 1/2 cup of sauce. Stir to coat pasta, and add more sauce as neccessary. 
  • Stir in parmesan cheese until melted.
  • Add vegetables and stir to combine. Serve with additional parmesan cheese sprinkled on top, if desired.

Notes

  • This recipe is not vegan because it contains parmesan cheese. I think this could easily be made vegan if you left out the cheese and doubled the nutritional yeast + added 1 tbsp of miso, or replaced the parmesan cheese with shredded vegan cheese.
  • Use a pasta shape that holds a creamy sauce well, like shells, fettuccine, or elbows.

Keywords: mushroom and spinach pasta, gluten free, high protein pasta

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Creamy mushroom and spinach pasta - Daisybeet

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