Creamy High-Protein Pasta

This is the kind of pasta recipe that feels indulgent and comforting but is actually high in plant protein (20–30g per serving depending on pasta used), rich in fibre which supports digestion & fullness and contains calcium + Vitamin B12 thanks to the tofu & nutritional yeast. Perfect for busy weeknights, it’s quick to prep and can be stored in the refrigerator in an air-tight container for up to 4 days.

Nutrition Highlights

• High in Plant Protein – pulse pasta + tofu for sustained energy
• Fiber-Rich – supports gut health and fullness
• Nutritional yeast offers B vitamins (Vitamin B12 fortified)
• Tahini adds essential fats for hormone balance
• Broccoli & zucchini provide Vitamin C which supports immunity and skin health

This recipe Serves 4–6

Ingredients

Pasta Base

• 400-500g high protein pasta or pulse pasta ie. La Molisana High protein pasta, San Remo Pulse Pasta

• 2 cups broccoli florets

• 2 small or 1 large zucchini, sliced

• 1 tbsp extra virgin olive oil

Creamy High-Protein Sauce

• 400g silken tofu

• 5-6 tbsp nutritional yeast

• 2 tbsp tahini

• 1 garlic clove

• 2 tbsp lemon juice

• 1 tsp onion powder

• Pinch iodised salt & pepper to taste

• ¾ - 1 cup unsweetened soy milk

Instructions

1. Boil the pasta in a large pot according to packet instructions. Add the broccoli florets into the boiling water for the last 2-3 minutes. Drain the pasta and broccoli and reserve some pasta water in a mug.

2. Heat olive oil in a pan and lightly sauté the zucchini until just tender.

3. Place the tofu, nutritional yeast, tahini, garlic, lemon juice, spices, and soy milk into a blender and blend until silky smooth. TIP: start with a smaller amount of soy milk and slowly add more until the right consistency is achieved.

4. Put the pasta, broccoli and zucchini back into the pot over a low heat. Pour in the sauce and gently mix through the pasta until the sauce is warmed through. Add small amounts of the reserved pasta water as needed to achieve a creamy consistency. TIP: don’t overheat/boil the sauce, this keeps it silky, not grainy.

5. The flavour of this recipe is easy to vary with a few other ingredients, for example for a green goddess protein pasta blend basil, spinach and extra lemon into the sauce, or sauté mushrooms and thyme with the zucchini and add a tbsp of miso to make it a umami mushroom alfredo, or for a rich red spicy pasta blend roasted red capsicum, sundried tomato and chilli flakes into the sauce.