High-Protein Creamy Mushroom Pasta with Tofu (42G)

Name: High-Protein Creamy Mushroom Pasta with Tofu (42G)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: European, Italian, Mediterranean, Asian
Ingredients: Roasted Onion & Mushrooms; • 1 large white onion sliced lengthwise into thinner half-moons, about ¼ inch thick*; • 7 to 10 ounces Oyster Mushrooms or any mushrooms, torn lengthwise into thin strips or sliced thinly; • 1 teaspoon garlic powder; • 1 teaspoon Italian seasoning; • ½ teaspoon onion powder; • 1 ½ teaspoons smoked paprika; • 4 cloves garlic unpeeled (skins on); • 14 to 16 ounces super-firm tofu or extra-firm tofu**; • 3 tablespoons tamari or soy sauce (preferably low sodium); • 1 tablespoon nutritional yeast optional; • 1 tablespoon tomato paste; • 1 ½ teaspoons fennel seeds lightly crushed (or ½ teaspoon ground fennel)***; • 1 teaspoon garlic powder; • ½ teaspoon onion powder; • ½ teaspoon crushed red pepper optional; • 12 ounces red lentil pasta or pasta of choice; • 14 to 16 ounces silken tofu; • 4 tablespoons nutritional yeast; • 1 tablespoon mellow miso or white miso; • 2 tablespoons lemon juice plus more to taste

Instructions

Prep:15minCook:30min

This High-Protein Creamy Mushroom Pasta with Tofu is a delicious pasta dish packed with flavor and surprisingly easy to make. Baked tofu sausage, roasted onions, and mushrooms, paired with a silky tofu-miso sauce, come together for a hearty dish that's as nourishing as it is delicious. A healthy weeknight dinner the whole family will love, created by a Registered Dietitian. (Gluten-Free Option)

Updated at: Mon, 22 Sep 2025 16:23:03 GMT