Looking for an easy high-protein vegetarian recipe that’s actually delicious? This creamy pasta dish is packed with protein-rich ingredients and comes together in just 30 minutes! Perfect for weeknight dinners, meal prep, or impressing your vegetarian friends.
This recipe combines tender pasta with a luxurious sauce and plenty of plant-based protein sources to keep you satisfied and energized. Whether you’re following a vegetarian diet or just looking to add more meatless meals to your rotation, this dish proves that vegetarian cooking doesn’t mean sacrificing flavor or nutrition.
The beauty of this recipe lies in its versatility. You can customize it with your favorite vegetables, swap in different pasta shapes, or adjust the protein sources based on what you have on hand. I love pairing this with our Best Heavy Cream Alfredo Sauce Recipe for an extra creamy variation, or keeping it lighter with our Delicious Heavy Cream Pasta Recipe base.
For side dishes, I recommend serving alongside Easy Pickled Red Onion Recipe for brightness or Best Shishito Peppers Recipe for a charred vegetable element. This meal is restaurant-quality yet completely doable at home!
For more inspiration on vegetarian protein dishes, check out Bon Appétit’s vegetarian pasta collection, or explore Serious Eats’ comprehensive vegetarian guide. The New York Times Cooking section also has wonderful high-protein vegetarian options worth exploring.
Ingredients
- 12 oz pasta (penne, fusilli, or your favorite shape)
- 2 cups cherry tomatoes, halved
- 1 15-oz can chickpeas, drained and rinsed
- 1 cup firm tofu, cubed
- 1 cup spinach, fresh
- 3 cloves garlic, minced
- 1/2 cup sun-dried tomatoes, chopped
- 1/4 cup nutritional yeast
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes
- Salt and black pepper to taste
- 1/4 cup fresh basil, chopped
- 2 tablespoons pine nuts, toasted (optional)
- Parmesan cheese for garnish (optional for non-vegans)
- 4 cups vegetable broth
Instructions
- Bring a large pot of salted water to a boil. Add pasta and cook according to package directions until al dente, usually 8-10 minutes. Reserve 1 cup of pasta water before draining.
- While pasta cooks, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
- Add the cubed tofu to the skillet and cook for 3-4 minutes, stirring occasionally, until lightly golden on the edges.
- Add the halved cherry tomatoes and sun-dried tomatoes to the skillet. Cook for 2 minutes, allowing the tomatoes to begin softening and releasing their juices.
- Stir in the drained chickpeas and cook for another 2 minutes. The chickpeas should be heated through and starting to slightly caramelize.
- Add the Italian seasoning and red pepper flakes to the skillet, stirring well to coat all ingredients. Cook for 30 seconds to bloom the spices.
- Pour in the vegetable broth and bring the mixture to a gentle simmer. Let it cook for 3-4 minutes.
- Reduce heat to low and stir in the nutritional yeast, lemon juice, and fresh spinach. Mix until the spinach wilts completely, about 1-2 minutes.
- Add the cooked pasta directly to the skillet, stirring gently to combine all ingredients. If the sauce seems too thick, add some of the reserved pasta water, a little at a time, until you reach desired consistency.
- Season with salt and black pepper to taste. The nutritional yeast and sun-dried tomatoes already provide significant flavor, so taste before adding salt.
- Transfer to serving bowls and top with fresh basil, toasted pine nuts, and optional parmesan cheese. Serve immediately while hot.
Pro Tips
- Protein Power: This recipe delivers approximately 18-22 grams of protein per serving from the combination of chickpeas, tofu, nutritional yeast, and pasta. Perfect for meeting your daily protein goals!
- Make It Your Own: Feel free to swap vegetables based on what you have available. Bell peppers, zucchini, mushrooms, or broccoli all work wonderfully in this dish.
- Tofu Tip: If you prefer a crispier texture, press your tofu for 15-20 minutes before cubing to remove excess moisture. This allows it to brown better in the skillet.
- Nutritional Yeast: This ingredient is a game-changer for vegetarian cooking, providing a cheesy, umami flavor along with B vitamins and additional protein. Don’t skip it!
- Pasta Water Magic: The starchy pasta water helps create a silky sauce that clings to the pasta. Use it to adjust consistency rather than adding cream.
- Meal Prep: This dish stores beautifully in the refrigerator for up to 4 days. Store the pasta and sauce together in an airtight container. Reheat gently on the stovetop with a splash of vegetable broth.
- Make It Vegan: Simply omit the optional parmesan cheese garnish, and this entire dish is completely plant-based.
- Serving Suggestions: Pair with a crisp white wine like Pinot Grigio, a fresh salad, or crusty bread for soaking up the delicious sauce.
- Spice Level: Adjust the red pepper flakes to your preference. Start with 1/4 teaspoon if you prefer milder heat.
- Fresh vs. Canned: While this recipe uses canned chickpeas for convenience, you can absolutely use cooked dried chickpeas for a more economical option.
- Sun-Dried Tomato Alternative: If you don’t have sun-dried tomatoes, add 2 tablespoons of tomato paste for similar depth and richness.