Creamy pasta is a favorite among children and adults alike, but many parents avoid making it at home because traditional recipes rely heavily on cream and refined ingredients, making them high in calories and low in nutrition. The good news? You can enjoy the same rich, creamy taste without compromising on health.

By choosing multigrain pasta, skipping heavy cream, and using protein-rich ingredients like paneer and cashews, you can prepare a delicious, nourishing pasta dish that’s perfect for the whole family. This high-protein creamy pasta recipe, shared by Chef Aruna Vijay, is proof that healthy food can be just as indulgent.

Why This Pasta Is a Healthier Choice

With junk food becoming a regular part of many diets, there’s a growing need to reinvent popular dishes in a healthier way. This recipe:

• Uses multigrain pasta for added fiber

• Replaces cream with a paneer-cashew base for protein

• Includes vegetables for extra nutrients

• Uses olive oil instead of refined oil

The result is a creamy pasta that’s filling, nutritious, and full of flavor.

Ingredients for Creamy High-Protein Pasta Gravy

• 1 red capsicum

• 2 medium tomatoes

• 100 g paneer (high in protein)

• 12–15 soaked cashews

• 2 tbsp boiled pasta water

• A handful of fresh basil leaves

Other Ingredients

• 1 tbsp finely chopped garlic

• 1 tbsp olive oil

• 1½ tsp red chilli powder

• 1 tsp celery

• ½ tsp black pepper powder

• Salt to taste

• 2–3 tbsp tomato ketchup

• 1½ cups boiled pasta

• ½ cup pasta water (to adjust consistency)

• Bread (for serving)

How to Make High-Protein Creamy Pasta

1. Grill the red capsicum and tomatoes until lightly charred. Switch off the heat and let them cool slightly.

2. Transfer the grilled vegetables to a blender. Add paneer, soaked cashews, basil leaves, and 2 tablespoons of pasta water.

3. Blend everything into a smooth, creamy sauce—this forms the nutritious base of your pasta.

4. Heat olive oil in a pan and sauté the chopped garlic until aromatic.

5. Add the prepared paneer-cashew sauce and cook on medium heat for 2–3 minutes, stirring continuously.

6. Add the boiled pasta, chilli powder, celery, black pepper, ketchup, salt, and remaining pasta water.

7. Mix well until the sauce coats the pasta evenly and turns creamy.

8. Finish with chopped basil leaves. Garnish with Parmesan cheese if desired and serve hot.

Chef’s Special Tips

Chef Aruna Vijay recommends adding pasta water gradually while blending the sauce to achieve a restaurant-style creamy texture. If you don’t consume onion or garlic, you can replace garlic with chilli oil for added flavor.