Protein Pasta in Green Sauce

36 Grams Protein, 15-Minute Pasta in Green Sauce Recipe (9 Ingredients). If you love creamy green pasta but want a protein boost, this recipe is for you. Instead of nuts or seeds, I blend firm tofu with spinach, artichokes, and miso to create a velvety sauce that's both nourishing and satisfying. Packed with plant protein, fiber, and flavor, it's an easy weeknight dinner you'll want to make again and again. Created by a Registered Dietitian.

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👩🏼‍🌾 Ingredients & Health Benefits
🌿 Substitutions
📖 Tips for Making Protein Pasta in Green Sauce
Protein Pasta in Green Sauce Recipe
⚖️ Convert the Recipe to Metric (g & mL)
✔️ Expert Tips
💚 Why You'll Love This Recipe
🥬 Which Leafy Greens are the Healthiest?
🍝 More High-Protein Pasta Recipes to Try
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made this recipe?
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Nutritional yeast, miso, artichoke hearts, date syrup, garlic, red pepper flakes, spinach, and lemon.

Tofu is a rich source of plant-based protein and calcium, and supports muscle repair and bone health. It also contains isoflavones, which may help with heart health and healthy aging.
Artichoke hearts are rich in fiber, which supports digestion and helps stabilize blood sugar levels. They are also high in antioxidants that promote liver health and protect cells from oxidative damage.
Spinach is rich in vitamins A, C, and K, as well as iron and magnesium, which help boost immunity, support energy production, and maintain strong bones. Cooking spinach improves the absorption of key nutrients, reducing oxalates by 40%.
Miso is a healthier alternative to salt, as it doesn't raise blood pressure like regular salt does!
Garlic: Studies have shown that adding garlic or onion to meals can significantly increase the absorption of non-heme iron (the type found in plants) and zinc, making them valuable additions to plant-based dishes for better nutrient uptake.
Nutritional yeast adds a rich, savory, cheese-like flavor and helps thicken dressings. To boost your B vitamin intake, opt for fortified nutritional yeast, which often includes B12. (See my brands for fortified and unfortified here.)
Lemon juice increases the iron absorption of the leafy greens.

See the printable recipe card below for quantities.

🌿 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Tofu - Use silken tofu for a lighter, silkier sauce.
Artichoke hearts - Try steamed zucchini or peas for a similar creamy texture and green color.
Spinach - Substitute with kale, Swiss chard, or frozen spinach-cook it down before blending.
Date syrup - Maple syrup or agave both work as a touch of natural sweetness.
Longevity spice mix - Add a pinch for serving.

For more healthy pasta dinners, visit my Vegan Pasta Recipes page.

📖 Tips for Making Protein Pasta in Green Sauce

These additional tips will help you get the best results from this recipe.

Choose your leafy greens. Chop and measure them in cups. Steam them to improve nutrient absorption and flavor. (Their volume will decrease significantly.)

Nutritional yeast, miso, artichoke hearts, date syrup, garlic, red pepper flakes, spinach, and lemon juice in a large glass jar next to an immersion blender and pasta water.

Blend all the ingredients with the reserved pasta water until the desired consistency. The sauce will thicken when heated, so keep some extra pasta water on hand.

Sauce in a large skillet topped with cooked spaghetti.

Add the desired amount of sauce to a saucepan with the cooked pasta and heat over medium, stirring frequently. Gradually add more pasta water, plain water, or broth as needed until the sauce reaches your preferred consistency.

Green sauce in a white saucepan with cooked white beans.

This sauce is also great with beans. Skip the pasta and add beans to the sauce instead. Heat until warmed through.

⚖️ Convert the Recipe to Metric (g & mL)

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✔️ Expert Tips

Avoid overcooking your pasta. Cooking it al dente not only helps maintain a lower glycemic index, supporting better glycemic control, but also improves its texture for storage and reheating.
Boost Sulforaphane: Since cooking can diminish the cancer-fighting compound sulforaphane found in cruciferous vegetables, add a pinch of mustard powder after cooking to help restore its benefits if using kale or collards.
Tofu Texture: Use silken tofu for a super creamy sauce, or medium or firm tofu for extra protein. Adjust the pasta water as needed to get your desired consistency.
Iron boost: Use a cast-iron skillet to increase the iron content of your meals. Cooking acidic dishes in cast iron, such as tomato-based sauces, can leach extra iron into your food, offering an added nutritional boost.
Storage: Store this pasta dish as a complete mixture or keep the sauce and pasta separate-both methods work well. Leftovers will keep in an airtight container in the refrigerator for up to 4 days. When ready to enjoy, reheat in a saucepan or microwave until warmed through. Because the sauce is tofu-based, freezing is not recommended.

💚 Why You'll Love This Recipe

Pasta with Green Sauce will become one of your favorite meals because of the following:

It's high in protein - Thanks to firm tofu blended right into the sauce, every bite is creamy and satisfying while giving your body the fuel it needs.
It's packed with greens - Spinach and artichokes bring fiber, antioxidants, and a fresh flavor that makes the sauce vibrant and nourishing.
It's comfort food made healthier - Nutritional yeast, miso, and pasta water create a velvety texture with cheesy, umami notes-without heavy cream or dairy.
It's versatile - Pair with any pasta shape you love, swap in whole grain or chickpea pasta for extra protein and fiber, or stir in roasted veggies for more texture.
It's simple and quick - The sauce blends in minutes, making it perfect for busy weeknights when you still want a wholesome, home-cooked dinner.

🥬 Which Leafy Greens are the Healthiest?

Some of the healthiest leafy greens include kale, spinach, Swiss chard, collard greens, and arugula. These nutrient powerhouses are packed with vitamins A, C, and K, as well as essential minerals like iron and calcium, and boast powerful antioxidants that help reduce inflammation, cognitive decline, and support overall health. Incorporating a variety of these greens into your diet ensures you benefit from a broad spectrum of nutrients for optimal well-being.

Choosing the best leafy greens depends on your nutritional priorities. For lower oxalate levels, kale, collard greens, bok choy, and arugula are excellent, and cooking them can further reduce oxalates. If you're looking for more iron, try spinach, kale, or Swiss chard, while collards, kale, spinach, mustard, turnip greens, and Swiss chard offer a good dose of calcium. (Note: Lemon juice is added to the green pasta sauce to increase iron absorption.)

Cooking vegetables can increase the amount of calcium and iron they can provide. Leafy greens are loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down in cooking.

🍝 More High-Protein Pasta Recipes to Try

High-Protein Butternut Squash Pasta. Nut-free roasted butternut squash pasta sauce is creamy, low-fat, and packed with fiber and plant-based protein.

Easy High-Protein Pasta Sauce. Quick and easy stovetop and Instant Pot directions for a wholesome dinner packed with fiber, iron, antioxidants, and protein.

High-Protein Creamy Mushroom Pasta with Tofu. A delicious pasta dish packed with flavor and surprisingly easy to make.

High-Protein Tofu Pasta Sauce. This flavor-packed recipe uses firm tofu for a protein-rich and creamy sauce.

High-Protein Vegan Ragu. Over 30 grams of protein in this Vegan Ragu! This easy recipe combines delicious vegetables, high-protein lentils, and spices to create a satisfying and nutritious dish.

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🙋🏽‍♀️ Recipe FAQs

What is Jamie Oliver's Green Veg Pasta?

Jamie Oliver's Green Veg Pasta is a vibrant, nutrient-packed dish that blends a variety of green vegetables and herbs into a flavorful sauce. Typically, the recipe features ingredients like spinach, basil, and other greens-combined with garlic, olive oil, and a hint of lemon-to create a light yet satisfying meal. Celebrated for its simplicity and quick preparation, this pasta dish offers a creative way to enjoy vegetables while delivering a healthy dose of vitamins and antioxidants. Whether served hot or at room temperature, it's a favorite for those looking to incorporate more greens into their diet in a delicious and easy-to-make format.

Which type of pasta pairs best with green sauce?

Long, thin pasta like spaghetti, linguine, or fettuccine is ideal for lighter sauces, letting the green flavors shine. Short, shaped pasta such as penne, rigatoni, fusilli, or farfalle has grooves that capture more sauce for a burst of flavor. For a nutritious twist, whole wheat or gluten-free options are also great.

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👩🏽‍🍳 Made this recipe?

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👩🏼‍🌾 Ingredients & Health Benefits

🌿 Substitutions

📖 Tips for Making Protein Pasta in Green Sauce