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 Athletes Love It
- 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.
15-Minute Athlete-Friendly Pasta Dinner
This creamy high-fiber pasta is a simple one-pot dinner that’s packed with plant-based protein, fiber, and hidden beans. The silky white bean and cashew sauce creates a rich, creamy texture without dairy, making it a family-friendly meal that even kids love.
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
Use a high-speed blender for the smoothest sauce.
Don’t overcook the broccoli; it should stay bright green.
Reserve a little pasta water if you like a thinner sauce.
Use your favorite marinara sauce for the best flavor.
Leftovers keep well in the refrigerator for up to 4 days.
A high-speed blender works best for the creamiest sauce
For extra protein, use chickpea or lentil pasta.
Nutrition
Calories: 255kcalCarbohydrates: 45gProtein: 9gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 5mgPotassium: 181mgFiber: 2gSugar: 2gVitamin A: 1IUVitamin C: 0.2mgCalcium: 15mgIron: 1mg
Tried this recipe?Let us know how it was!
