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30 Minutes or Less

High Protein Pesto Pasta (dairy-free!)

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overhead image of protein pesto pasta in a skillet with fresh basil on top.

I’m always trying to find ways to sneak extra protein into my toddler’s diet. He’s a carb lover (who isn’t?!) and while my 6-ingredient protein muffins and healthy chia protein pudding have been a huge hit with him during snack time, I wanted to make sure he gets extra protein in at dinner time too. This high protein pesto pasta is a sneaky way to pack in tons of extra protein without my toddler… or even my husband, noticing! It’s creamy, fresh, totally delicious, and contains almost 20 grams of protein per serving. Now that’s a major Mom win!

high protein pesto pasta in a bowl with a fork.

Why You’ll Love This Protein Pesto

  • Protein-Packed: Each serving delivers a solid protein boost from tofu and cashews – unlike traditional pesto.
  • One-Pot & Quick: Blend the pesto while the pasta cooks for a quick and easy meal!
  • Vegan & Allergy-Friendly: No dairy or gluten, with rich and fresh flavor from plant-based ingredients.
  • Versatile & Customizable: Use pine nuts, add spinach, or swap in different pasta shapes – do what you need to make this meal kid-friendly too!

Frequently Asked Questions

What kind of tofu can I use?
Firm or extra-firm tofu works best for a creamy, rich texture. Silken tofu will result in a thinner sauce.

Can I freeze this protein pesto?
Yes! Store leftovers in an airtight container for up to 3 months. Thaw in the fridge overnight then stir well before reheating.

What can I use instead of cashews?
Pine nuts are traditional, but almonds, walnuts, or sunflower seeds can also add a great flavor and nutty texture.

close up image of high protein pesto pasta twirled around a fork.

Sam’s Recipe Tips

  • Drain tofu thoroughly by pressing it between towels to reduce moisture and enhance creaminess.
  • Use some pasta water to loosen the pesto – it helps it coat the pasta perfectly.
  • Bonus flavor: Add a handful of fresh spinach or arugula to the pesto for extra nutrients.
  • Serve suggestion: Top with cherry tomatoes, olives, or a protein garnish like chickpeas.
overhead image of protein pesto pasta in a skillet with fresh basil on top.
5 from 1 vote

High Protein Pesto Pasta (dairy-free!)

This high-protein vegan pesto pasta is a healthy, dairy-free twist on the classic dish – made with tofu, cashews, and fresh basil for a creamy, satisfying sauce! Packed with plant-based protein and tossed with gluten-free pasta, it’s the perfect quick and nourishing weeknight dinner. With just simple ingredients and bold flavor, this protein pesto is a must-try for healthy eaters and pasta lovers!
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 4 servings

Equipment

  • 1 food processor or high speed blender
  • 1 large pot

Ingredients

For the protein pesto:

  • 2 cups fresh basil
  • 1 14-ounce package firm tofu drained
  • 1/2 cup unsalted cashews or pine nuts
  • 1/4 cup olive oil
  • 3 garlic cloves
  • 2-3 tablespoons lemon juice
  • 1 teaspoon salt

For the pasta:

  • 1 12-ounce box pasta I used gluten-free brown rice pasta

Instructions

  • Bring a large pot of water to a boil. Once boiling, add in the pasta and cook according to package instructions.
  • While the pasta cooks, add all protein pesto ingredients to a food processor or blender and pulse until mostly smooth.
  • Once the pasta is al dente, drain the pasta from the water but reserve about one cup of pasta water.
  • Add the drained pasta back into the pot, add in the protein pesto and toss the pasta together. If the sauce is too thick, slowly add in some of that reserved pasta water until the sauce is to your liking.

Nutrition

Serving: 1serving | Calories: 690kcal | Carbohydrates: 80g | Protein: 23g | Fat: 30g | Sugar: 2g
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Dairy-Free

3-Ingredient Tofu Chocolate Mousse

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silken tofu chocolate mousse in a small ramekin with whipped cream and a raspberry on top.

This tofu chocolate mousse recipe is a dessert game-changer! With just three ingredients, it’s easy, nutritious, and endlessly customizable. Perfect for anyone following a vegan, gluten-free, or refined sugar-free lifestyle. Indulge in this creamy and satisfying high-protein dessert today!

Overhead image of silken tofu chocolate mousse in a small ramekin with whipped cream and a raspberry on top.

Why You’ll Love This Recipe

  • It’s rich, creamy, and chocolatey while being completely vegan and dairy-free.
  • Made with just 3 simple ingredients, this mousse is easy to whip up in minutes and perfect for any occasion.
  • Packed with protein from silken tofu and naturally sweetened with maple syrup, this dessert is both healthy and indulgent.
  • Gluten-free and refined sugar-free, making it suitable for various dietary needs.

What You’ll Need to Make Tofu Chocolate Mousse

Silken Tofu: The base of the mousse, silken tofu creates an irresistibly smooth and creamy texture while adding a healthy dose of plant-based protein. Remove your tofu from the fridge at least 30 minutes before making this recipe, since you’ll need it at room temperature before combining it with the other ingredients!

Chocolate Chips: Melted dark chocolate chips are the star of this recipe, adding a rich and luxurious chocolate flavor. Opt for dark chocolate to keep the mousse vegan and naturally lower in sugar.

Maple Syrup: A natural sweetener that balances the dark chocolate’s richness while adding a hint of caramel-like sweetness.

How to Make Tofu Chocolate Mousse

  1. Add the melted chocolate, silken tofu, and maple syrup to a blender or food processor.
  2. Blend on high speed until the mixture is completely smooth and creamy, scraping down the sides as needed.
  3. Divide the mousse into four small bowls or ramekins, cover with plastic wrap, and refrigerate for at least 1 hour, or until firm.
  4. Serve chilled with your favorite toppings, such as fresh berries, coconut whipped cream, or a sprinkle of cocoa powder.
Close up image of silken tofu chocolate mousse in a small ramekin with whipped cream and a raspberry on top.

Switch Up the Flavors

  • Add a teaspoon of vanilla extract for extra depth of flavor.
  • Mix in a pinch of sea salt to enhance the chocolate notes.
  • Sprinkle crushed nuts or shredded coconut on top for added texture.
  • Stir in a touch of espresso powder to intensify the chocolate flavor.

Frequently Asked Questions

Can you taste the tofu in this chocolate mousse?

Not at all! The chocolate and maple syrup completely mask the tofu flavor, leaving you with a rich and creamy mousse.

Can I use firm tofu instead of silken tofu?

It’s best to use silken tofu for the smoothest texture. Firm tofu may result in a grainy mousse.

Can I substitute the melted chocolate for cocoa powder?

You can, but the mousse may lack the richness that melted chocolate provides. If using cocoa powder, add extra maple syrup or a touch of coconut oil for creaminess.

Storage Instructions

  • Refrigerator: Store the mousse in airtight containers in the fridge for up to 5 days.
  • Freezer: Freeze the mousse in individual portions for up to 2 months. Let it thaw in the fridge overnight before serving, or enjoy it as a frozen treat straight from the freezer.
silken tofu chocolate mousse in a small ramekin with whipped cream and a raspberry on top.
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3-Ingredient Tofu Chocolate Mousse

This tofu chocolate mousse recipe is a dessert game-changer! With just three ingredients, it's easy, nutritious, and endlessly customizable. Perfect for anyone following a vegan, gluten-free, or refined sugar-free lifestyle. Indulge in this creamy and satisfying high-protein dessert today!
Print Pin Rate
Prep Time: 5 minutes
Chill Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 4 servings

Equipment

  • 1 food processor or high speed blender
  • 4 small bowls

Ingredients

  • 1/2 cup chocolate chips melted
  • 1 (12-ounce) package silken tofu drained and patted dry (at room temperature!)
  • 2 tablespoons maple syrup

Instructions

  • Add all ingredient to a blender or food processor and blend until completely smooth. 
  • Pour the chocolate mousse into four small bowls, then cover each bowl with plastic wrap and transfer the mousse to the fridge.
  • Leave the chocolate mousse to firm up in the fridge for at least 1 hour, and up to 8 hours before serving.

Notes

Please make sure your silken tofu is at room temperature before combining it with the other ingredients. If the tofu is cold, it will cause the melted chocolate to harden and create a grainy texture in your chocolate mousse. Therefore, to avoid that, remove the tofu from the fridge at least 30 minutes before making this recipe!

Nutrition

Serving: 1serving | Calories: 200kcal | Carbohydrates: 20g | Protein: 8g | Fat: 10g | Sugar: 10g
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30 Minutes or Less

Summer Rolls with Peanut Dipping Sauce

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summer rolls on a serving platter with peanut dipping sauce and a fresh lime on the side.

These summer rolls are loaded with fresh, crunchy vegetables and served with a savory peanut sauce! In just 20 minutes you’ll have a fun and healthy lunch or snack.

overhead image of peanut dipping sauce on a serving platter with sesame seeds on the side.

What are Summer Rolls?

Summer rolls are a traditional Vietnamese side dish. They’re an assortment of vegetables wrapped in rice paper. Think of them like a sushi roll, but instead of rice and seaweed, you just wrap everything up in a thin sheet of rice paper.

Summer rolls are most commonly served (and best served) with a side of savory peanut dipping sauce. The peanut sauce is honestly my favorite part. I could drink that stuff straight up. Creamy peanut putter, soy sauce, and fresh ginger come together in the most incredible, flavorful way possible! Dipping these summer rolls loaded with crisp, fresh veggies into luscious peanut sauce is nothing short of a dream come true. Guys, you gotta give this recipe a try. They’re vegan, gluten-free, and dairy-free!

summer rolls being dipped into peanut sauce.

What You Need To Make Summer Rolls with Peanut Sauce

Rice Wrappers – You’d be surprised by how easy rice wrappers are to find! I often locate them in the ethnic/asian aisle of my grocery store. And if all else fails, I can always find them at my local asian markets. If you’re not familiar with rice wrappers, they look sort of like a thinner tortilla. When you remove them from their packaging you’ll find that they’re dry and stiff. Though they simply need a bit of water to help rehydrate them for this recipe. Try not to overthink the process, follow the steps in the recipe below to prepare your rice wrappers.

Tofu – Tofu is an incredible source of protein and contains all nine essential amino acids! It also just sort of takes on the taste of whatever else you’re eating it with. In this case, the tofu soaks up the peanut sauce, which is DELICIOUS. Not only is tofu super easy to come by these days, but it’s super cheap too.

Peanut Butter – To me, peanut butter is typically only ever associated with sweet recipes. Though we turn the tables here by adding savory ingredients such as soy sauce and rice vinegar to create this peanut butter-based sauce. I prefer creamy peanut butter for a smoother sauce, though chunky works too. Just please, whatever you do, make sure the peanut butter you use has NO added sugar! Any sugar in the peanut butter would completely throw off the balance of flavors in this delicious sauce.

summer roll sliced in half on a plate, with cucumber, carrots, and tofu inside.

Adjust This Recipe

  • Make it Nut-Free: For a nut-free sauce, replace the peanut butter with tahini.
  • Add Shrimp: Make my shrimp spring rolls recipe instead!
  • The types and amounts of vegetables and herbs are simply suggestions – you can swap or remove anything you like!
summer rolls with peanut dipping sauce on a plate.
5 from 1 vote

Summer Rolls with Peanut Dipping Sauce

These summer rolls are loaded with fresh, crunchy vegetables and served with a savory peanut sauce! In just 20 minutes you’ll have a fun and healthy lunch or snack.
Print Pin Rate
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 6 servings

Ingredients

  • 12 spring roll rice wrappers
  • 14 ounces extra firm tofu, sliced into about 12 sticks
  • 1 cup julienned carrots
  • 2 cups julienned cucumber
  • 1 cup napa cabbage, thinly sliced
  • 1/4 cup fresh mint, chopped
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup green onion, sliced

For the peanut sauce:

  • 1/2 cup creamy peanut butter
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil, optional
  • 1 garlic clove, grated
  • 1 tablespoon fresh ginger, grated
  • 2-3 tablespoons warm water

Instructions

  • Fill a shallow bowl with warm water, submerge one sheet of rice wrapper in water for about 5 seconds then transfer to a clean, damp dish towel.
  • Place filling in the center of wrapper and fold the end closest to you over the filling, then tuck sides in and towards the center, finish rolling to create a sealed summer roll. Repeat with remaining rice wrappers.
  • Make the sauce by adding all ingredients to a bowl and whisking until completely smooth.
  • Serve summer rolls with peanut dipping sauce and enjoy!

Notes

  • Change up the filling ingredients however you’d like, use up whatever leftover fresh veggies you have on-hand!

    • Nutrition

    Calories: 300kcal

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    30 Minutes or Less

    10-Minute Spicy Ramen (Gluten-Free Option)

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    close-up overhead image of spicy ramen in a bowl with chopsticks

    This spicy ramen soup recipe is quick to make and soo much better than store bought ramen! The greatest part about ramen soup is that it’s easy to customize the way you want. You can choose between basic or gluten-free noodles and you can top it off with soft boiled eggs, green onions, chicken, tofu or seaweed – whatever you prefer!

    close-up image of spicy ramen with chopsticks

    Ramen noodles are a pantry staple for households everywhere. The packets are super easy to whip up and I can’t tell you how many times ramen has been my go-to during my school years! But, did you know you can just as easily make homemade ramen noodles in just 10 minutes?

    There are so many ways to customize ramen soup, but I like to make mine spicy with all sorts of wonderful ingredients that I always have on hand. So this recipe is for the spice lovers out there!

    two hands holding a bowl of spicy ramen

    MAIN INGREDIENTS NEEDED TO MAKE Spicy Ramen

    • Ramen Noodles – Of course the main ingredient to Ramen soup is the noodles! I used gluten-free, but feel free to use the basic noodles if you prefer.

    • Broth – Use either chicken or vegetable broth as your base. Beef broth works, too, but will have drastically different flavor.

    • Sesame Oil – A little drizzle of sesame oil adds a nice flavor and sheen to the soup’s surface.

    • Fresh Ginger –  You’ll need a 2-inch piece of freshly grated ginger. Dried ginger powder is fine to use as well, but fresh will give it a better taste and a nicer kick.

    • Soy Sauce – 1 tablespoon soy sauce, or feel free to use more to your personal taste. If you are allergic to soy, watching your sodium, or eating gluten-free, you can sub the soy sauce with tamari or coconut aminos.

    • Vinegar. 1 tsp rice wine vinegar.

    • Chili Paste – Chili paste offers a deeper spiced flavor than most powders and hot sauces, but if you can’t get your hands on any, sriracha works too.

    • Toppings – Top it off with soft boiled eggs, green onions, chicken, tofu or seaweed.
    noodles being lifted out of a bowl of spicy ramen

    ADJUST THIS RECIPE TO YOUR DIET

    • Gluten-Free: Use the gluten-free version of ramen noodles like I did for this recipe.

    TIPS FOR MAKING THIS Spicy Ramen Soup RECIPE

    • This particular recipe will give you a nice and spicy ramen noodle recipe. However, you can very easily dial back on the spicier ingredients for a not-so-spicy experience. If you’re looking for even spicier ramen, add in some hot peppers or chili flakes.
    Spicy Ramen Soup Recipe
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    Spicy Ramen Soup Recipe

    4 from 15 votes
    Recipe by Samantha Course: MainCuisine: JapaneseDifficulty: Easy
    Servings

    2

    servings
    Prep time

    5

    minutes
    Cooking time

    10

    minutes
    Calories

    300

    kcal
    Total time

    15

    minutes

    This spicy ramen soup recipe is quick to make and soo much better than store bought ramen! The greatest part about ramen soup is that it’s easy to customize the way you want. You can choose between basic or gluten-free noodles and you can top it off with soft boiled eggs, green onions, chicken, tofu or seaweed – whatever you prefer!

    Ingredients

    • 1 quart chicken or vegetable broth

    • 1 tablespoon sesame oil

    • 2 garlic cloves, grated

    • 2-inch piece fresh ginger, grated

    • 1 tablespoon soy sauce

    • 1 tablespoon chili paste (aka sambal oelek), see Notes

    • 1 teaspoon rice wine vinegar

    • 6 ounces ramen noodles, I used gluten-free

    • Topping Options

    • Soft boiled egg

    • Cooked and shredded chicken

    • Sauteed mushrooms

    • Sliced green onion

    • Dried seaweed

    • Sesame seeds

    Directions

    • Add everything except for noodles to a large pot and simmer over medium-high heat for 10 minutes.
    • Taste broth and adjust any seasonings as desired, then add in the ramen noodles and cook until tender.
    • Ladle broth and noodles into two bowls and top with whatever you’d like.

    Recipe Video

    Notes

    • Chili Paste: If you can’t find chili paste, you can use an equal amount of sriracha instead.

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    Like this recipe?

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    MORE HEALTHY Soup RECIPES

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    30 Minutes or Less

    One-Pan Kung Pao Tofu

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    overhead close-up image of kung pao tofu in a pan

    This kung pao tofu will quickly become one of your favorite dinner recipes! One pan and 15 minutes is all you need for this intensely flavorful meal. This kung pao tofu is also entirely vegan, plant-based, and gluten-free!

    kung pao tofu on a plate over rice, with sesame seeds on top

    What You’ll Need

    Extra Firm Tofu – Extra firm tofu is the key to getting it super crispy! It will hold its shapes once cut and cooked, forming these little golden brown nuggets of perfection. Tofu is also the perfect blank canvas to really any recipe! It has very little flavor on its own, but absorbs all the flavors it’s paired with. The tofu in this recipe soaks up all of our delicious kung pao sauce, making it just incredible!

    Red and Green Bell Peppers – Two bell peppers give this dish incredible color and brightness! Start by removing the core and any seeds from each pepper. Then, chop them into similarly-sized pieces. Stir fry the bell peppers for only a couple of minutes in the fourth step of this recipe. The goal is to get them tender, while still maintaining their bite.

    Unsalted Cashews or Peanuts – You’ll find either cashews or peanuts in most kung pao recipes. They, too, give this overall dish the perfect crunchy texture that pairs beautifully with our smooth and tangy sauce. However, if you don’t like nuts, you can simply leave them out of your kung pao tofu.

    kung pao tofu in a pan

    Top Tips

    • Oil your pan well before frying up the tofu. If not enough oil is used, your tofu might stick to the pan – losing that delicious outer, crisp coating!
    • For an even saucier vegetable stir fry, double the sauce recipe! This kung pao tofu sauce is seriously so good, you’ll practically want to drink it. So don’t skimp on the sauce, and make as much as you’d like!
    • Feel free to turn this into a kung pao chicken recipe instead! To do this, simply replace the tofu with 2-inch cubes of chicken and cook them in the second step until fully cooked through. Then, use your chicken just as you would the tofu in the remainder of the recipe.
    close-up image of kung pao tofu on a plate over rice

    Adjust This Recipe To Your Dietary Needs

    • Make it Gluten-Free: To ensure this recipe is completely gluten-free, use tamari instead of soy sauce. Tamari is the gluten-free equivalent to soy sauce and tastes exactly the same!
    • Make it Nut-Free: For a nut-free version, simple leave out the cashews or peanuts in this recipe. But if you’d still like that nutty flavor, you can add in a couple tablespoons of sesame seeds instead.
    One-Pan Kung Pao Tofu
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    One-Pan Kung Pao Tofu

    4 from 6 votes
    Recipe by Samantha Course: MainDifficulty: Easy
    Servings

    4

    servings
    Prep time

    5

    minutes
    Cooking time

    10

    minutes
    Total time

    15

    minutes

    This kung pao tofu will quickly become one of your favorite dinner recipes! One pan and 15 minutes is all you need for this intensely flavorful meal. This kung pao tofu is also entirely vegan, plant-based, and gluten-free!

    Ingredients

    • For the tofu:

    • 14 ounces extra firm tofu, cut into cubes

    • 2 tablespoons cornstarch

    • 2 tablespoons sesame oil or avocado oil

    • For the veggies:

    • 3 garlic cloves, minced

    • 2-inch piece ginger, grated

    • 3 scallions, sliced (white and green parts separated)

    • 1 red bell pepper, chopped

    • 1 green bell pepper, chopped

    • 1 cup raw unsalted cashews or peanuts

    • For the sauce:

    • 1/4 cup vegetable broth

    • 3 tablespoons soy sauce, use Tamari for gluten-free

    • 1 tablespoon rice vinegar, or white wine vinegar

    • 1 tablespoon brown sugar

    • 2 teaspoons corn starch

    • 1 teaspoon sriracha

    • 1 teaspoon sesame oil

    Directions

    • Place cubed tofu in a bowl with cornstarch and toss to evenly coat.
      • Kung-Pao-Tofu-Step-1
    • Heat sesame oil in a large pan over medium-high heat, then fry tofu in a single layer for 2-3 minutes per side or until golden brown. Remove cooked tofu and set aside.
      • Kung-Pao-Tofu-Step-2
    • Add garlic, ginger, and white parts of scallions to pan and cook for 2-3 minutes or until fragrant.
      • Kung-Pao-Tofu-Step-3
    • Add in red and green bell peppers, sauté for 2-3 minutes then place tofu back into pan along with green parts of scallions and cashews or peanuts.
      • Kung-Pao-Tofu-Step-4
    • Whisk together all sauce ingredients in a bowl, then pour into pan and reduce heat to a simmer. Simmer until sauce has thickened then serve over rice.
      • Kung-Pao-Tofu-Step-5

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    Like this recipe?

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