Creamy Dreamy High-Protein Pasta Sauce You’ll Love in 15 Minutes

This Creamy Dreamy High-Protein Pasta Sauce is a quick, vibrant, and delicious vegan option packed with nutrients.

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Prep Time 15

Cook Time 5

Total Time 20

Servings: 4 servings

Course: Sauces

Cuisine: Vegan

Calories: 200

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Sauce

1 tablespoon Oil Provides a base for sautéing ingredients; substitute with vegetable broth for oil-free cooking.
1 medium Onion Adds sweetness and depth of flavor; use shallots for a milder taste if preferred.
1 block Silken Tofu Creates a creamy texture while being high in protein; can replace with soaked cashews.
1 cup Roasted Red Peppers Contributes a smoky sweetness; use fresh roasted peppers if jarred ones are unavailable.
1 cup Oat Milk Acts as a creamy liquid; replace with almond or soy milk for a similar effect.
2 tablespoons Lemon Juice Provides acidity to balance flavors; apple cider vinegar works as a substitute.
1 teaspoon Paprika (smoked) Enhances smokiness; regular paprika can be used.
2 tablespoons Nutritional Yeast Adds a cheesy flavor and nutrients; omit if unavailable.
1 teaspoon Italian Herbs Provides a herby flavor; dried oregano or basil can be used.
to taste Salt
to taste Pepper
8 ounces Pasta Choose preferred pasta shape like penne or spaghetti.

Equipment

Blender
pan

Method

Step-by-Step Instructions for Creamy Dreamy High-Protein Pasta Sauce

Heat a tablespoon of oil in a small pan over medium heat. Add finely chopped onion and sauté for 4–5 minutes, stirring occasionally, until soft and translucent.
Once onions are soft, add minced garlic to the pan and cook for an additional minute until fragrant.
Transfer sautéed onions and garlic to a high-speed blender. Add silken tofu, roasted red peppers, oat milk, lemon juice, smoked paprika, nutritional yeast, and Italian herbs. Blend until smooth and creamy.
Taste the blended sauce and adjust seasoning with salt and pepper. Blend briefly to incorporate.
Pour the creamy sauce back into the pan over low heat, warming gently for 2–3 minutes while stirring.
Add your cooked pasta to the pan, using tongs to toss it in the creamy sauce until evenly coated.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 24gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 250mgPotassium: 350mgFiber: 3gSugar: 2gVitamin A: 15IUVitamin C: 40mgCalcium: 20mgIron: 10mg

Notes

For thicker sauce, add a splash of oat milk or water. Can store leftovers for up to 4 days in the fridge.

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