5-Ingredient One-Pot Creamy High-Fiber Pasta (15 minutes)
With four kids, life moves fast, and having a few healthy dinners that I can get on the table quickly is a lifesaver. Nothing makes me happier than serving my family a meal that is simple, delicious, and packed with nutrients. As a nutritionist, I know that one of the best ways to support long-term health is to build meals around fiber-rich foods and quality sources of protein. This creamy broccoli pasta does exactly that. Made with white beans, cashews, broccoli, and pasta, it’s a comforting weeknight dinner that’s loaded with fiber, plant-based protein, and the carbohydrates growing kids and athletes need for energy. Best of all, it’s incredibly easy to make and always gets a thumbs-up from my family.
Why You’ll Love This Recipe
- Ready in about 15 minutes.
- Uses simple pantry staples.
- Packed with fiber and plant-based protein.
- A great way to sneak beans into picky eaters’ meals.
- Creamy without dairy.
- Perfect for fueling active kids and busy families.
- Made in one pot for easy cleanup.
What You Need & Nutritional Benefits
- White beans add fiber, protein, iron, and potassium.
- Broccoli provides vitamin C, vitamin K, folate, and antioxidants.
- Cashews create creaminess while adding healthy fats and minerals.
- Pasta supplies carbohydrates that help fuel growing kids and athletes.
Why You Will Love This High-Fiber Dinner
- Provides carbohydrates to replenish energy stores after practice.
- Contains plant-based protein to support muscle recovery.
- Delivers fiber for sustained energy.
- Easy to digest and kid-approved.
- Great before or after sports, swim meets, tournaments, or long training days.
Frequently Asked Questions
Can I make this creamy white bean pasta without cashews?
Yes! The cashews help make the sauce extra creamy, but you can leave them out if needed. The white beans will still give the sauce a creamy texture.
What are the best beans for creamy pasta sauce?
Cannellini beans are my favorite because they have a mild flavor and blend into a smooth, creamy sauce. Great Northern beans or navy beans also work well in this recipe. Do not used red or black beans!
Can I use chickpea or lentil pasta?
Absolutely. Chickpea and lentil pasta are great options if you want to increase the protein and fiber in this meal. Keep in mind that different types of pasta can have slightly different cooking times, so follow the package directions.
Can I use frozen broccoli?
Yes! Frozen broccoli works well and is a convenient option for busy weeknights. You can add it directly to the pot and cook until heated through and tender. Add in the last minute or 2!
Can I make this pasta gluten-free?
Yes. Simply use your favorite gluten-free pasta. Chickpea, lentil, brown rice, or another gluten-free pasta can all work. Check the labels on your pasta sauce and other ingredients to make sure they are certified gluten-free if needed.
How do I store leftover creamy pasta?
Store leftover pasta in an airtight container in the refrigerator for up to 3–4 days. The sauce may thicken as it sits, so add a splash of plant-based milk or water when reheating. Warm gently on the stovetop or in the microwave.
Can I make the white bean sauce ahead of time?
Yes! You can blend the white bean and cashew sauce ahead of time and store it in the refrigerator for up to 3 days. When you’re ready to make the pasta, simply add the sauce to the cooked pasta and broccoli and warm everything together.
More High-Fiber High-Protein Recipes You Will Love
15-Minute High-Protein Pasta Dinner
Ingredients
- 1 pound pasta 454g
- 1 24-ounce jar pasta sauce divided
- 1 15-ounce can cannellini beans or white beans drained and rinsed
- 1/2 cup raw cashews soaked if needed
- 1 12 oz bag brocoli florets fresh or partly thawed
Instructions
- Bring a large pot of water to a boil and cook the pasta according to package directions.
- While the pasta cooks, add half of the pasta sauce, the cannellini beans, and the cashews to a blender. Blend until completely smooth and creamy.
- About 2 minutes before the pasta is done cooking, add the broccoli florets to the pot and cook until tender-crisp.
- Drain the pasta and broccoli and return them to the pot.
- Add the blended bean sauce and the remaining pasta sauce. Stir well and heat for 1 to 2 minutes until warmed through.
- Season with salt and pepper to taste and serve immediately.
Notes
Nutrition
