This delicious, high protein pasta recipe is folded with a creamy, savory saffron tomato sauce that has the flavor of a fancy gourmet restaurant but is super easy to make. Plus, it’s packed with plant-based protein and is one of my favorite healthy dinner ideas that you can make in under 20 minutes. This is already a dairy-free recipe, but you can make it gluten free or grain free by simply choosing that type of pasta!
Meet my new favorite high protein, 20-minute dinner! After seeing professional home cook Jeremy Sheck create an at-home version of a famous pasta dish at a very famous restaurant, Lilia New York (it’s one of my favorites), I couldn’t get the idea out of my head. Sun dried tomatoes?? With saffron?? And lemon zest?? And drizzled with honey?? Be still my heart. Lilia Ristorante is extremely hard to get a reservation at, so being able to make this delicious pasta dish at home (and make it healthy!) was a challenge that I could not refuse.
Sheck did the hard work of demystifying the recipe, but I personally pictured something a little bit creamier and a lot healthier (swap out the butter and swap in tons of plant-based protein to keep my blood sugar balanced). I realized this was the perfect opportunity to add in some creaminess and plant-based protein with hemp hearts. This is one of my favorite cooking tricks that you might remember from my Red Pepper Protein Pasta or my Sun-Dried Tomato Pesto Pasta, and I am OBSESSED with the result. I also used the pasta water to bloom the saffron and also to make the pasta sauce creamy. My take on this recipe tastes so gourmet and comes together in under 20 minutes. You’re going to love it!
What is saffron?
Saffron is one of the most precious spices in the world, which is why it typically has a higher price tag, but a little goes a long way. So, your investment in a jar is well worthwhile. Saffron is said to have been first cultivated in Greece, and today it’s grown across Iran, Greece, Morocco, and India though you can buy it on Amazon or in your local health food store. It tastes subtly fragrant, slightly sweet, and luxurious. If you’ve ever had paella, you might recognize the flavor of saffron as it’s the main spice used in this traditional dish. Saffron’s been studied for its heart health benefits and positive effects on anxiety and depression.
What you’ll need to make creamy saffron tomato protein pasta:
This cozy protein pasta recipe is wrapped up with exotic, savory flavors while using super simple ingredients. I especially love that there’s no chopping required! Here’s everything you’ll need to make it:
- 4 servings uncooked pasta (choose gluten free or grain free if desired)
- 1 pinch of saffron
- 1 lemon
- 1 8.5 oz jar sun-dried tomatoes (in olive oil, you’ll use the oil too)
- 4 tablespoon hulled hemp hearts
- 3 peeled garlic cloves
- honey, to drizzle
- fresh basil, to top
- fine grain sea salt
How to make 20-minute protein pasta:
The best part about this easy pasta recipe is that it’s made in just one pot and the blender. Repeat: no chopping involved!
- Cook the pasta, reserving some pasta water.
- Bloom the saffron by adding the pinch of saffron to 2 cups of hot pasta water.
- Blend the sun-dried tomatoes with the oil, hemp hearts, garlic, lemon juice, and saffron pasta water.
- Place the cooked and drained pasta over low heat and stir in the sun-dried tomato sauce and pasta water until a creamy sauce forms. Plate it, then drizzle with honey, top with torn basil, and a sprinkle of lemon zest.
Meal prep this protein pasta recipe
As if this 20-minute pasta recipe wasn’t already easy enough to make for a weeknight dinner, I should also mention that you can make the sauce ahead of time and freeze it for later! Just pour the homemade sauce into an ice cube tray and then store it in a bag in your freezer to have on hand for later! When you’re ready for dinner, just boil your pasta and heat up the frozen sauce. Trust me, future you will be glad you did.
More healthy pasta recipes you’ll love:
- 3-Ingredient Healthy Broccoli Alfredo
- Red Pepper Protein Pasta
- Sun-Dried Tomato Pesto Pasta
- 15-Minute Lemon Kale Pasta
- Caramelized Cauliflower Alfredo Pasta
- One Pot Healthy Taco Pasta
20-Minute Creamy Saffron Tomato Protein Pasta
- Yield: 4 1x
Ingredients
- 4 servings pasta of choice
- 1 pinch of saffron
- 1 lemon
- 1 8.5 oz jar sundried tomatoes (in olive oil, you’ll use the oil too)
- 4 tbsp hulled hemp hearts
- 3 peeled garlic cloves
- honey, to drizzle
- fresh basil, to top
- fine grain sea salt
Instructions
1. Cook the pasta until just al dente in well salted water. Drain, reserving at least 2.5 cups of pasta water. Add the pinch of saffron to a bowl with 2 cups of pasta water and let it bloom for 5 minutes.
2. Zest the lemon; set zest aside. blend sun-dried tomatoes with the oil, hemp hearts, garlic, lemon juice, and saffron pasta water.
3. Drain pasta and add it back to the pot over low heat and stir in the homemade pasta sauce and more pasta water until a creamy sauce forms. Plate it, then drizzle with honey, garnish with torn basil, and a sprinkle of lemon zest.
