Creamy Protein Pea Pasta

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Creamy Protein Pea Pasta

Bright, creamy, and secretly packed with plant-based protein. This Creamy Protein Pea Pasta is a 30-minute dinner hero—packed with fiber, protein, and greens, yet comfortingly creamy and rich. Made with simple pantry staples like silken tofu and frozen peas, it blends into a vibrant green sauce that coats every noodle. Great for meal prep, quick weeknights, or when you want something satisfying and nourishing in one bowl.
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Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Meal Type: Dinner, Lunch, Pasta
Special: 10 Ingredients or Less, 30 Minutes or Less, Freezer-Friendly, Gluten-Free, Nut-Free, Oil-Free, Seasonal (Cold Weather), Seasonal (Hot Weather)
Tool: Blender, Stove
Ingredient: Pasta, Peas, Tofu
Servings: 4
Ingredients
  • 16 oz pasta of choice penne, rotini, or shells work well (gluten-free if preferred)
  • 2 cup(s) reserved pasta water
  • 1 tablespoon(s) olive oil
  • 1 small yellow onion chopped
  • 4 clove(s) garlic peeled and left whole
  • 1 teaspoon(s) paprika
  • 1 tablespoon(s) Italian seasoning
  • 2 cup(s) frozen peas
  • 12 oz soft or silken tofu
  • 1 cup(s) fresh basil leaves
  • Salt and pepper to taste
  • Red pepper flakes or nutritional yeast optional for garnish
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Instructions
  • Cook the pasta: Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Before draining, reserve 2 cups (475mL) of the pasta cooking water. Drain the pasta and set aside.
  • Sauté the aromatics: Return the pot to the stove over medium-high heat and add the olive oil. Sauté the chopped onion and garlic for 4–5 minutes until soft and fragrant.
  • Add seasoning and peas: Stir in the paprika and Italian seasoning. Add the peas and cook for 5 minutes, stirring occasionally.
  • Blend the sauce: Transfer most of the sautéed mixture to a blender, reserving about ½ cup of the peas and onions in the pot. Add the silken tofu and fresh basil to the blender. Blend on high until smooth and creamy, scraping down the sides as needed. Return the blended sauce to the pot with the reserved veggies and stir to combine.
  • Finish the sauce: Return the blended sauce to the pot over medium-low heat. Simmer for 5 minutes to heat through, stirring often. Add the cooked pasta and toss to coat evenly. Use the reserved pasta water, a splash at a time, to loosen the sauce to your desired consistency.
  • Season and serve: Taste and season with salt and pepper. Serve hot, garnished with red pepper flakes and nutritional yeast or more fresh basil if desired.
Notes
Oil-Free Option: Omit the olive oil and sauté onion and garlic in a splash of vegetable broth or water.
Make it extra green: Add a handful of spinach or kale to the blender with the basil for an extra boost of greens.
Storage: Leftovers keep well in the fridge for up to 4 days. Reheat with a splash of water or plant-based milk to loosen the sauce.
Freezer-Friendly: The sauce (without the pasta) freezes well. Store in an airtight container for up to 2 months. Thaw and reheat before tossing with pasta.
Nutrition
Serving: 1 serving (recipe makes 4 servings) | Calories: 574kcal | Carbohydrates: 101g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 22mg | Potassium: 657mg | Fiber: 9g | Sugar: 9g | Vitamin A: 932IU | Vitamin C: 34mg | Calcium: 112mg | Iron: 4mg
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