Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)
This lower fat alfredo sauce recipe takes a plant-powered twist by using soaked cashews and unsweetened soy milk as the creamy base. Nutritional yeast adds the essential “cheesy” flavor, while garlic, onion, and lemon juice provide layers of depth and brightness.
It’s an ideal option for an easy weeknight dinner, offering a quick, satisfying, and wholesome meal solution.
As a Flexitarian Dietitian, Here’s Why This Recipe Stands Out
Simple ingredients for a healthier Alfredo sauce that’s quick and easy to make with items from your local grocery store.
Healthy recipe that’s plant-powered with creamy soaked cashews and protein-packed unsweetened soy milk.
Delicious recipe with bold flavor thanks to nutritional yeast, garlic, lemon juice, and sautéed onion.
Lower fat Alfredo sauce that’s rich, creamy, and satisfying without relying on heavy cream or butter.
Versatile and meal-prep friendly. Make it ahead of time and enjoy it fresh or as leftovers the next day.
This sauce isn’t just a “healthier version” of Alfredo, it’s a completely elevated recipe that’s plant-forward, protein-packed, and rich in flavor. It’s perfect for anyone looking for a nourishing, creamy option that’s as comforting as the classic.
Ingredients
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes. Soaking softens the cashews, making it easier to blend into a creamy sauce. Cashews bring healthy fats to the recipe, supporting heart health and satiety.
Unsweetened Soy Milk (1 1/2 cups): Soy milk is a nutritional powerhouse — it’s naturally high in protein, which isn’t something you’d normally get from traditional Alfredo sauce. The protein keeps you fuller for longer!
Nutritional Yeast (3 tablespoons): This is the “secret weapon” for cheesy flavor in vegan and plant-based recipes. As a dietitian, I love recommending it because it’s rich in B12, a nutrient that’s crucial for energy production, especially for those following a plant-forward diet.
Lemon Juice (2 tablespoons): Brightens and balances the richness of the sauce. It’s also a source of vitamin C, which can aid in the absorption of certain nutrients like iron when paired with plant-based meals.
Onion (1 medium, finely chopped):Cooking onion with olive oil builds a flavorful base for the sauce. It also provides prebiotics, which support gut health by feeding beneficial gut bacteria. I do not recommend swapppign the fresh onion for onion powder. The sauteed onion adds bulk and texture to the sauce.
Garlic Clove (4 cloves, minced): Garlic’s bold flavor is essential in any Alfredo recipe. Garlic also contains allicin, which has been linked to heart health benefits. For a milder garlic flavor, you can swap in 1/2 teaspoon of garlic powder. Option to use 1/2 tsp garlic powder.
Olive Oil (1 tablespoon, plus extra for sautéing): Olive oil is a heart-healthy fat that’s rich in antioxidants and monounsaturated fats. It adds richness to the sauce while enhancing the flavors of onion and garlic.
Pasta water or water: optional to use a little bit or more for thinning
Step-By-Step Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside. (RD Tip: If you’re short on time, boiling water works in a pinch — soak for 30 minutes to achieve a similar result.)
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat. (RD Tip: I add the garlic seperately to ensure it doesn’t burn.)
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed. (RD Tip: If you’re adjusting the consistency, add water (or soy milk) a tablespoon at a time, blending between additions to avoid over-thinning.)
Serving Ideas & Flexitarian Tips
My version of Alfredo sauce is as versatile as it gets.
Use it to create these delicious healthier recipes:
Pasta Night Upgrade: Toss it with fettuccine or your favorite pasta and garnish with fresh parsley, for a comforting, creamy fettuccine alfredo. Using protein pasta in this classic dish is a great way to boost the protein content of the meal and make it more filling.
Vegetable Casseroles: Use it as a sauce base for baked casseroles, like a dairy-free “creamy broccoli bake.”
Grain Bowls: Drizzle it over whole grains (like quinoa or farro) and roasted veggies.
Pizza Sauce: Top it with Italian seasoning, fresh vegetables, and plant-based proteins like beans or tofu. Finish with vegan or traditional mozzarella and a sprinkle of shredded Parmesan cheese.
Dip for Veggies: Serve thick and as a dip for roasted veggies or crackers.
Why This Recipe Works for Flexitarians
As a flexitarian dietitian, I’m always looking for recipes that meet these criteria:
Flavor: This sauce delivers bold, cheesy, umami-rich flavor that’s just as satisfying as traditional Alfredo.
Nutrition: Packed with plant-based protein, heart-healthy fats, and essential vitamins like B12, it’s a functional way to incorporate whole foods into your diet. This sauce is lower in fat than traditional Alfredo sauces.
Sustainability: Plant-based meals like this are lower in environmental impact, making them a great choice for those who want to eat more sustainably.
Common Questions & RD Answers
1. Can I make this healthy alfredo sauce recipe ahead of time?
Yes! This sauce keeps well in the refrigerator for up to 5 days. Reheat on the stovetop or microwave, adding a splash of water or soy milk to thin if needed.
2. Can I freeze it?
Yes. Store it in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge and re-blend or whisk to bring it back to its smooth consistency.
3. What if I’m allergic to nuts?
Swap the cashews for sunflower seeds, tofu, or white beans. The texture will be a little different, but it’s still delicious and creamy.
4. What if I’m allergic to soy?
If you’re allergic to soy, you can substitute soy milk with oat milk, almond milk (if not allergic to nuts), coconut milk, or other non-dairy milk alternatives. Double-check any store-bought non-dairy milks for potential cross-contamination with soy.
4. Can I make this oil-free?
Yes! Sauté the onion and garlic in a splash of water or veggie broth instead of olive oil.
Wrapping Up
As a flexitarian dietitian, my goal is to help you create meals that are both delicious and nourishing. This Healthy Homemade Alfredo Sauce is one of my favorite examples of how to take a classic comfort food and give it a more wholesome, plant-powered twist.
Let me know how you customize it! I’d love to hear your personal twist on this versatile sauce.
Healthier Alfredo Sauce (100% Plant-Based)
Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
⅓cupwaterfor thinning - adjust as needed to reach desired consistency
Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
Notes
Recipe Yield: Approximately 4 cupsServing Size: ½ cup per serving (yields 8 servings total)
Looking for an easy weeknight meal that’s big on flavor but light on effort? This Cajun Alfredo Sauce is the perfect solution for busy weeknights when time is tight but taste still matters.
Made with simple ingredients and healthy fats, it’s a delicious recipe the whole family will love. Whether you’re tossing it with pasta, drizzling it over roasted veggies, or using it as a creamy dip, this sauce adds bold, spicy flavor to any meal.
Ditch the jarred sauce and embrace the rich, savory taste of this homemade cajun alfredo sauce recipe.
Why I love This Recipe
Simple Ingredients: No need for fancy or hard-to-find ingredients, this recipe uses pantry staples and fresh produce you likely already have on hand.
Healthy Alternative: Made with plant-based ingredients and healthy fats, it’s a lighter, dairy-free twist on traditional Alfredo that doesn’t compromise on creaminess.
Versatile Usage: Serve it as a pasta sauce, a creamy dip, a casserole base, or a drizzle over veggies or grain bowls, it’s as versatile as it is delicious.
Easy Dinner Recipe: This recipe is easy to make for no-fuss easy weeknight meals.
Meal Prep Friendly: The sauce stores well, making it perfect for meal prep. Whip up a batch and use it throughout the week for quick and easy dinner recipes.
Ingredients For Cajun Alfredo Sauce
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes to soften, ensuring a smooth, creamy base.
Unsweetened Soy Milk (1 1/2 cups): Adds a velvety texture while keeping the sauce dairy-free and protein-packed.
Nutritional Yeast (3 tablespoons): Provides a cheesy, umami flavor that’s essential for a classic Alfredo taste.
Lemon Juice (2 tablespoons): Adds brightness and a subtle tang that balances the rich, creamy elements of the sauce.
Onion (1 medium, finely chopped): Adds depth and sweetness to the sauce. It’s cooked with olive oil and Cajun seasoning to build a robust flavor base.
Garlic (4 cloves, minced): Infuses the sauce with bold, savory notes. Fresh garlic works best for maximum flavor. Option to use 1/2 tsp garlic powder.
Olive Oil (1 tablespoon, plus extra for sautéing): Used to sauté the onion and garlic, adding richness to the sauce.
Carrots (1/2 cup, finely chopped): Adds natural sweetness and a hint of color to the sauce, enhancing both flavor and appearance.
Celery (1/2 cup, finely chopped): Provides a subtle savory note and helps build the flavor base of the sauce.
Homemade Cajun Seasoning (2 teaspoons): Added while sautéing the carrots and celery to toast, it’s the star of the dish, bringing heat, smokiness, and bold flavor. Find my Favorite Cajun Seasoning recipe here.
Salt (1 teaspoon): Enhances all the natural flavors in the sauce. Adjust to taste.
Black Pepper (1/4 teaspoon): Adds a subtle kick and balances the overall flavor profile.
Nutmeg (Pinch, optional): A classic addition for Alfredo sauce that adds warmth and subtle sweetness.
Step-By-Step Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
Sauté the Carrots and Celery: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped carrots and celery. Sauté for 5-7 minutes until the vegetables are soft and fragrant. Sprinkle in the Cajun seasoning and stir well to coat the vegetables.
Combine and Heat the Sauce: Pour the blended cashew sauce into the pan with the sautéed carrots, celery, and toasted Cajun spices. Stir well to combine. Cook over low to medium heat, stirring continuously to prevent sticking. If the sauce is too thick, add water or reserved pasta water 1 tablespoon at a time to reach the desired consistency. Cook for 3-5 minutes, allowing the sauce to thicken slightly.
Serve and Garnish: Remove from heat and serve the Cajun Alfredo sauce over pasta, vegetables, or your favorite dish. Garnish with fresh parsley before serving.
Substitutions and Add Ins
Substitutions and Add-Ins
Substitutions:
Cashews: Use raw sunflower seeds or blanched almonds if cashews are not available.
Unsweetened Soy Milk: Substitute with almond milk, oat milk, or unsweetened coconut milk.
Nutritional Yeast: Replace with grated vegan parmesan or omit for a milder flavor.
Onion: Use shallots or leeks as an alternative for a different flavor twist.
Olive Oil: Replace with avocado oil or grapeseed oil for a neutral-tasting option.
Add-Ins:
Protein: Add chicken, andouille sausage, shrimp, sautéed tofu, tempeh, or chickpeas for extra protein.
Vegetables: Include sautéed mushrooms, bell peppers, spinach, zucchini noodles, or kale for additional nutrition.
Spices: Increase the Cajun heat by adding cayenne pepper or red pepper flakes.
Herbs: Add fresh thyme or oregano for an extra herbal boost.
Serving Suggestions
Enjoy this Creamy Cajun Alfredo Sauce many ways!
Pasta: Toss the Cajun Alfredo sauce with your favorite pasta (like fettuccine, penne, spaghetti, or linguine pasta) for a creamy, spicy main dish. Reserve some pasta water to adjust the sauce consistency if needed. Add chicken or shrimp the the dish for more protein! Check out my Cajun Shrimp Alfredo recipe here!
Vegetable Bowl: Drizzle the sauce over steamed, roasted, or sautéed vegetables like broccoli, cauliflower, or zucchini for a hearty veggie-forward meal.
Grain Bowl: Pour the sauce over quinoa, rice, or farro and top with fresh veggies, crispy tofu, or chickpeas for a filling, protein-packed bowl.
Dipping Sauce: Use the sauce as a dip for breadsticks, garlic bread, or crispy roasted potatoes.
Casserole: Layer the Cajun Alfredo sauce into a baked pasta or vegetable casserole for a creamy, flavorful twist.
Storage Suggestions
Store the Cajun Alfredo sauce in an airtight container in the refrigerator for 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk, water or plant-based milk to restore its creamy texture.
Freezer Recipe: For longer storage, freeze the sauce in a freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
Sauté Carrot & Celery: Sauté carrot and celery for 3-4 minutes until tender-crisp.
Toast Cajun Spices: Toast Cajun seasoning, garlic powder, and onion powder in the pan for 30-60 seconds.
Add Cashew Alfredo Sauce: Pour blended sauce into pan, stir with veggies and spices, and cook for 2-3 minutes until warmed.Pour it over pasta, shrimp, or veggies for a creamy, spicy kick.
Notes
Thinner Sauce: If the sauce is too thick, add small amounts of water, broth, or soy milk to thin it out to your desired consistency.Extra heat: Add a splash of hot sauce, more cayenne pepper, or a pinch of red pepper flakes for more heat.
Skip the store-bought blend and make your own bold, zesty Cajun seasoning at home in under 5 minutes!
This DIY recipe is quick, has great flavor, and customizable to adjust the salt level to your liking. Packed with smoky paprika, garlic, herbs, and just the right amount of heat, it’s the perfect way to add big flavor to chicken, seafood, veggies, and more.
Whether you’re watching your sodium intake or just want to control the spice level, this homemade Cajun blend has you covered.
Why You Will Love This Flexitarian Recipe
This Cajun spice blend is a fantastic addition to a flexitarian diet because it’s versatile, plant-based, and works with a variety of ingredients.
Plant-Based Flavor Boost: The blend is entirely plant-based, adding bold flavor to meat, seafood, tofu, or roasted vegetables without relying on animal products.
Customizable for Any Dish: Use it to season shrimp, chicken, roasted chickpeas, or even hearty mushrooms for a delicious Cajun twist on your favorite meals.
Encourages Variety: A flexitarian diet thrives on creativity and variety, and this seasoning makes it easy to explore new flavors and recipes across different protein sources.
This spice blend supports the balance and flexibility the keys to the flexitarian approach to eating.
Ingredients For Homemade Cajun Seasoning
Paprika (2 tbsp) – Adds a rich, smoky depth of flavor (use smoked or sweet, depending on your preference).
Garlic powder (1 tsp) – A classic, savory base note that enhances every dish.
Onion powder (1 tsp) – Complements the garlic for a well-rounded, flavorful blend.
Dried oregano (1 tsp) – Brings a hint of earthy, herbal freshness.
Dried thyme (1 tsp) – Adds subtle floral notes that pair perfectly with Cajun flavors.
Cayenne pepper (1 tsp) – Brings the heat! Adjust up or down to suit your spice preference.
Ground black pepper (1/2 tsp) – Adds a sharp, peppery bite.
Salt (1 tsp, optional) – Season to taste or leave it out for a salt-free version.
Want to make this seasoning your own? Our Add-Ins & Substitutions section has all the tips you need to customize your Cajun seasoning blend with flavors you love!
Step By Step Instructions
Combine all the spices in a small bowl.
Mix well until fully combined.
Store in an airtight container or spice jar in a cool, dry place for up to 6 months.
Substitutions and Add Ins To Making it Your Own Blend
Substitutions
Cayenne Pepper: Reduce or omit it for a milder seasoning, or swap for chipotle powder for a smoky heat.
Thyme and Oregano: If you have Italian seasoning, it likely contains thyme along with oregano and thyme. Its great in Italian recipes but also this cajun blend.
Red Pepper Flakes: For less heat, omit or replace with ground Aleppo pepper for a milder spice.
Garlic & Onion Powder: These are essential, but if you’re out of one, just increase the other slightly.
Black Pepper: Use White Pepper if you want a smooth peppery punch. It also blends into recipes without the black specks of pepper.
Add-Ins
Salt: Add 1-2 teaspoons if you want a classic, ready-to-use Cajun seasoning.
Sugar: Add 1 teaspoon of coconut sugar or brown sugar for a subtle hint of sweetness.
Celery Seed: Brings a fresh, earthy flavor that complements Cajun dishes.
Dietitian Approved Seasoning Blend
As a registered dietitian, I love a homemade spice blend that puts you in control of the ingredients.
Unlike store-bought versions of Cajun seasoning, which can be loaded with excess salt, artificial flavors, or preservatives, this blend is made with simple, whole spices straight from your spice cabinet.
By offering a salt-free and lower salt options, this recipe is a great choice for those managing blood pressure or reducing sodium intake, all while keeping big, bold flavors intact.
Plus, making your own seasoning blend allows you to customize the heat and flavors for a healthier but also more personalized spice blend.
How To Use This Recipe
This is an all purpose seasoning not limited to cajun food! I like to make a big batch and use it in many of my favorite dishes.
Spice Up Veggies – Toss it with roasted potatoes, sweet potatoes, bell pepper, Brussels sprouts, or cauliflower for bold flavors.
Add to Soups & Stews – Boost the flavor of gumbo, jambalaya, or vegetable soups with a few teaspoons of this seasoning.
Sprinkle on Snacks – Shake it over popcorn, french fries, roasted chickpeas, or homemade crackers for a delicious savory snack.
Season Proteins – Rub it on chicken, shrimp, fish, or tofu before grilling, baking, or pan-searing for great cajun flavor.
Mix into Dips – Add it to hummus, Greek yogurt dip, or sour cream for a Cajun-inspired dipping sauce.
Kick Up Breakfast – Sprinkle on scrambled eggs, omelets, or breakfast potatoes for a flavorful start to your day.
DIY Gift Idea: Package this homemade Cajun seasoning in a small glass jar with a handwritten label for a thoughtful, edible gift. Pair it with a recipe card for Cajun shrimp or spiced roasted nuts for a complete gift set.
There’s something magical about the rich, bold flavor of coffee combined with the velvety sweetness of chocolate and that is why I love this Mocha Protein Shake! Inspired by the beloved Mocha Madness, this homemade version is even better. It’s made with whole, nourishing ingredients, naturally sweetened with a frozen banana and a date, and packed with plant-based protein for lasting energy, all without the excess sugar and additives of the original.
It’s a creamy, energizing blend that feels indulgent but fuels your body with goodness. Packed with plant-based protein, natural sweetness from a frozen banana and a date, plus a little caffeine boost from cold brew, this shake does it all. It’s the perfect way to kick-start your morning, power through a busy afternoon, or refuel after a workout.
Whether you’re a coffee lover, a chocoholic, or just looking for a delicious way to hit your protein goals, this Mocha Protein Shake is calling your name. One sip, and you’ll see why it’s a go-to favorite for busy mornings, pre-workout fuel, or a post-dinner treat. Let’s dive into the recipe and sip on something that tastes like dessert but fuels you like breakfast.
Mocha Shake Ingredients
This Mocha Shake is packed with simple, wholesome ingredients, and with the addition of protein powder, it easily doubles as a protein-packed treat. Here’s everything you need:
Soy Milk: I use soy milk for a creamy, plant-based option, but you can swap it with almond, oat, or coconut milk—whatever you prefer!
Cold Brew: Chilled Drip coffee or espresso also works!
Frozen Banana: For that perfectly creamy texture, I like to use frozen ripe banana chunks. They also add natural sweetness.
Dates: A couple of dates bring just the right touch of sweetness. If you don’t have dates on hand, maple syrup is a great substitute.
Unsweetened Cocoa Powder: This adds a deep, rich chocolate flavor without any added sugar.
Mocha Protein Powder: I love using Earth Fed Muscle’s Magic Beans for an extra boost of protein and that delicious mocha flavor. Don’t have mocha protein powder? Chocolate works fine!
Optional Ingredients:
Non-fat yogurt (for even more protein and creaminess)
Vanilla extract
Chia seeds (for added fiber and healthy fats)
Chocolate shavings or chocolate chips (for a little indulgence)
Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!
Optional Add Ins
If you’re looking to increase your calorie intake for weight gain or maintenance, it’s easy to transform this Mocha Shake into a decadent, high-calorie treat.
Here are a few simple ingredients to bump up the calories while still keeping it delicious:
Ice Cream: Add a couple of scoops of your favorite ice cream, such as coffee, or even vanilla for extra richness and calories. My favorite is Tiallamook Chocolate Ice Cream!
Chocolate Syrup: Drizzle in some chocolate syrup for added sweetness and a boost of flavor.
Leftover Coffee or Cold Brew Coffee: Swap out some or all of the milk for leftover coffee or cold brew to enhance the mocha flavor.
Milk: Instead of soy milk, use whole milk or regular milk for a higher calorie base. You can even add a splash of cream for extra richness.
Almond Butter: Stir in a spoonful of almond butter for healthy fats and a nutty flavor.
Whipped Cream: Top it off with a generous dollop of whipped cream to make this shake extra indulgent.
How to Make a Mocha Shake
Making a Mocha Shake is super simple and easy!
Here’s how to do it:
Step 1: Add Ingredients
Start by adding your ingredients to a high-speed blender. Begin with the liquids, such as soy milk (or whole milk, regular milk, or any milk of your choice). Next, add your frozen banana chunks, dates (or maple syrup), unsweetened cocoa powder, mocha protein powder, and any optional ingredients like non-fat yogurt, chia seeds, or almond butter.
Step 2: Blend
Blend everything together until the mixture is smooth and creamy. For an extra indulgent twist, you can drizzle in some chocolate sauce while blending for a richer, chocolatey flavor.
Step 3: Serve and Enjoy
Pour your Mocha Shake into a glass and enjoy! If you’re feeling fancy, top it with a swirl of chocolate sauce, a sprinkle of chocolate chips, or even a dollop of whipped cream for a café-style treat.
Quick Cleanup Tip
Rinse your blender immediately after making your smoothie. This simple step prevents the smoothie residue from drying and sticking, making cleanup so much easier and quicker for your next use!
What to Do With Leftovers
Got leftover Mocha Shake? Don’t let it go to waste!
Here’s a fun and easy way to make the most of it:
Freeze It: Pour the leftovers into an ice cube tray and freeze. Once frozen, you can pop those smoothie cubes into your next coffee smoothie for a thicker, frostier texture. Or, blend them up with a bit of milk for an easy homemade ice cream treat! It’s a great way to avoid waste and keep your smoothie game strong.
Dietitian Approved Recipe & Why I Drink Protein Smoothies Daily
This High-Protein Mocha Madness Shake delivers over 30g of protein, at least 6g of fiber, and under 300 calories, making it a filling, energizing option for breakfast, post-workout recovery, or a healthy treat any time of day.
As a flexitarian dietitian with a passion for running, weightlifting, and staying active, protein smoothies have become a vital part of my daily routine. During my training for endurance races and strength-building workouts, I realized just how important proper nutrition is for performance and recovery. Whether I’m logging miles on the trail or focusing on strength at the gym, protein smoothies keep me fueled and help support my fitness goals.
Here are four reasons why protein smoothies are a vital part of my training and nutrition regimen:
Energy
Endurance exercise, such as long distance running, requires significant energy, with long runs often burning 800 to 1,200 calories or more, depending on factors like body weight, pace, and duration. Protein smoothies provide a quick and efficient way to refuel with carbohydrates, healthy fats, and protein, helping me maintain energy levels and improve performance, whether I’m logging miles or lifting weights.
Recovery
Proper recovery is essential to repair muscles and tissues after intense training sessions. Protein is especially important for muscle recovery and tissue repair. I rely on protein smoothies to meet my daily protein needs and help with muscle recovery after a run or workout, ensuring my body is ready for the next session.
Injury Prevention
Nutrition plays a huge role in injury prevention, especially when it comes to keeping bones, joints, and connective tissues healthy. My protein smoothies are packed with nutrients that help support bone health and tissue strength, reducing the risk of overuse injuries, which are common with both running and weightlifting.
Hydration
Staying hydrated is just as important as getting enough protein and calories. Smoothies are full of hydrating ingredients like frozen fruits, almond milk, and even coconut water, helping to keep my body properly hydrated. This helps prevent cramping, maintain fluid balance, and support overall health during long workouts.
Incorporating protein smoothies into my routine helps me hit my nutrition targets, stay strong, and perform at my best—whether on the trails, at the gym, or anywhere in between!
Like This Recipe? Try These Other Delicious Smoothie Recipes?
Below are a few other smoothie recipes you may enjoy!
rubber spatula for scraping down the sides of the blender
smoothie glass
Ingredients
½cupunflavored soy milk
½cupcold brew
1frozen Banana
4tbspmocha protein powderor chocolate
1tbspcocoa powder
optional dates
Glass Garnish
toasted coconut flakes, almonds and melted chocolate
Instructions
Blend
Add the cold brew, soy milk, frozen banana, mocha protein powder, cocoa powder, and date to a blender.
Blend Until Smooth
Blend on high until the mixture is smooth and creamy, with no chunks of date remaining.
Serve
Pour into a glass and enjoy immediately.
Notes
Nutrition information will vary based on ingredients used. This is especially significant with the brand and type of protein powder used. Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!
Yakisoba Noodles are one of my favorite dishes to order at Japanese restaurants. One evening, I found myself craving them and decided to create my own version using inspiration from a few classic yakisoba recipes, plus whatever I had on hand in my kitchen.
When exploring new recipes, I love to learn from food bloggers and cookbook authors who have personal ties to the cuisine’s cultural roots. For this Vegan Yakisoba recipe, I drew inspiration from two incredible Japanese food bloggers, Namiko (Nami) and Lisa, whose recipes never fail to deliver authentic flavors.
Inspiration For This Yakisoba Recipe
Look for a more authentic Yakisoba experience (which includes ingredients like oyster sauce, Worcestershire sauce, and often meat), then check out this Yakisoba recipe by Namiko Hirasawa Chen. Nami’s food blog Just One Cookbook focuses on authentic and modern Japanese recipes.
Another fantastic food blogger is Lisa the voice behind Okonomi Kitchen. Her Yakisoba is 100% plant-based. Lisa uses her background which includes a lot of Japanese influences in her recipes and cooking. Fun fact, in Japanese Okonomi (お好み), translates to “how you like” or “what you like”.
Like Lisa and Nami, I hope this Yakisoba Noodle recipe inspires you to get into the kitchen to cook, play, and even go on a culinary adventure in the comfort of your own home.
The Ingredients: Vegan Yakisoba-Inspired Sauce
Homemade Yakisoba Stir-Fry Sauce is thick, savory, and slightly sweet, just the way it should be.
While traditional Yakisoba sauce often calls for oyster or Worcestershire sauces, it’s easy to create a delicious vegan version with a few simple swaps. With these key ingredients, you can make your own Yakisoba stir-fry sauce at home that’s every bit as flavorful as the classic.
Here’s a breakdown of the essential ingredients that bring this vegan Yakisoba sauce to life:
Soy Sauce and Apple Cider Vinegar: These two ingredients create a tangy, umami-rich base, mimicking the flavor of Worcestershire sauce. While I use apple cider vinegar, you could also use rice vinegar or rice wine vinegar for a slightly sweeter, more delicate tang.
Onion, Garlic, Ginger Powder, and Cinnamon: These spices add depth and warmth to the sauce. They’re commonly used to create the bold, balanced flavors found in traditional Yakisoba sauces.
Mushroom Sauce: Instead of oyster sauce, mushroom sauce brings an earthy, umami-rich flavor. It pairs perfectly with mushrooms in the Yakisoba noodles. You can also use vegan or vegetarian oyster sauce as an alternative.
Date Syrup: Yakisoba sauce is known for its sweet-savory balance. I prefer date syrup for natural sweetness, but you can also use sugar, honey, or maple syrup. Adjust the sweetness to your taste.
Ketchup: A classic ingredient in traditional Yakisoba sauce. I like to use no-added-sugar ketchup to keep it wholesome while still delivering that tangy, slightly sweet flavor.
The Ingredients: Vegan Yakisoba-Inspired Noodles
Noodles: You can purchase soba noodles at some grocery stores and international markets. However, to bump up the protein in this vegan stir-fried noodle dish, I use Barilla Protein+ Spaghetti.
You could also replace the soba noodles with udon noodles, which the dish would then be called yaki udon noodles.
Other noodle options are buckwheat noodles or ramen noodles.
Veggies: Typical vegetables in a Yakisoba recipe might include cabbage, onions, bean sprouts, and carrots. In this recipe, I use what I had in my kitchen due to seasonal availability. Luckily for me, mushrooms are available year-round because I purchase from Columbia Mushroom Company, a small business growing mushrooms in the Columbia Gorge.
Mushrooms: Yakisoba typically includes meat such as chicken, pork, or fried ham. Rather than meat, I like to use mushrooms, because the mushrooms pair oh so well with the mushroom sauce, an ingredient in the Yakisoba sauce. Some mushrooms that would work well include shiitake mushrooms, oyster mushrooms, and portabella mushrooms.
Greens: I used “braising greens” from the farmer’s market. Choose whatever seasonal greens are available such as spinach, cabbage, or kale.
Scallions (green onions): You could use yellow onions, white onions, scallions, or even shallots in this recipe.
Optional: Garnish with some toasted sesame seeds, sliced red bell pepper.
How to Make this Vegan Yakisoba-Inspired Noodle
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Cook the Barilla Protein Spaghetti according to package instructions until al dente.
Drain the pasta, reserving 1/4 cup of pasta water, and set aside.
Step 2: Make the Yakisoba-Inspired Sauce
In a small bowl, combine the soy sauce, apple cider vinegar, mushroom sauce, date syrup, ketchup, onion powder, garlic powder, ground ginger, and ground cinnamon.
Whisk the ingredients until smooth. Taste the sauce and adjust for sweetness or tanginess as needed. Set aside.
Step 3: Sauté the Veggies
Heat 1 tbsp of avocado oil in a large skillet or wok over medium heat.
Add the sliced shiitake mushrooms and sauté for 3-4 minutes, stirring occasionally, until browned and tender.
Add the white parts of the scallions and cook for 1-2 minutes, allowing them to soften.
Add the spinach and cook for 1-2 minutes until wilted.
Step 4: Combine Pasta & Sauce
Reduce heat to medium. Add the cooked spaghetti to the skillet with the sautéed vegetables.
Pour in the Yakisoba-inspired sauce from the small bowl and add the reserved 1/4 cup of pasta water. Toss everything together, ensuring the pasta is evenly coated in the sauce.
Cook for 2-3 minutes, stirring frequently, until the sauce thickens slightly and clings to the pasta.
Step 5: Garnish & Serve
Remove from heat and sprinkle with the green parts of the scallions.
Serve hot and enjoy your savory-sweet Vegan Yakisoba-Inspired Protein Pasta
For an extra boost of flavor and texture, you may add additional chopped scallions, sesame seeds, or fresh herbs as a garnish. For a heartier meal, try adding sautéed or baked tofu coated in the Vegan Yakisoba sauce, it’s a delicious way to make this quick and easy dish even more satisfying.
Optional Add Ins and Substitutions
Add-Ins
Take your Vegan Yakisoba-Inspired Protein Pasta to the next level by adding extra veggies, protein, and garnishes for more flavor, texture, and nutrition. Here are some tasty add-ins to try:
Bump up the veggies
Red Bell Peppers: Add a pop of color and sweetness. Sauté them with the mushrooms for a vibrant, crisp-tender bite.
Baby Corns: Slice them in half and toss them in with the mushrooms for a hint of sweetness and crunch.
Bok Choy: Add baby bok choy or chopped bok choy for a tender, leafy addition. Toss it in just before the spinach to prevent overcooking.
Snap Peas: Add snap peas for a bright, fresh crunch. Sauté them with the scallions for just a minute or two to keep them crisp.
Seaweed Flakes: Sprinkle seaweed flakes on top just before serving for a boost of umami flavor and extra nutrients.
Favorite Plant-Based Protein: You can swap tofu for your favorite plant-based protein, such as tempeh, seitan, or a store-bought plant-based “chicken” alternative.
Substitutions
If you don’t have the exact ingredients on hand, no problem! Here are some simple swaps to make this recipe work with what you have:
Barilla Protein Spaghetti → Fresh Ramen Noodles or Egg Noodles for a more traditional Yakisoba feel.
Apple Cider Vinegar → Rice Vinegar for a more authentic, subtly sweet tang in the sauce.
Shiitake Mushrooms → Use button mushrooms, cremini mushrooms, or your favorite variety of mushrooms.
Firm Tofu → Swap it for your favorite plant-based protein, like tempeh, seitan, or a meat alternative.
The Best Tips
Want to make the most flavorful, perfectly textured Vegan Yakisoba-Inspired Protein Pasta? Here are some of the best tips to ensure your dish turns out amazing every time:
Cook Pasta Until Al Dente
If using spaghetti or other dry pasta, be sure to cook it until al dente. It will finish cooking in the sauce, soaking up all that savory-sweet flavor.
Sauté in Stages
Cook heartier veggies (like mushrooms and red bell peppers) first. Delicate greens like bok choy and spinach should be added later to avoid overcooking.
Get the Sauce Right
Use a small bowl to mix the Yakisoba sauce before adding it to the pan. This ensures all the flavors are evenly distributed. Adjust the sweetness and tang to taste by adding a little extra date syrup or rice vinegar.
Garnish Like a Pro
Top with fresh spring onions, chopped scallions, sesame seeds, and seaweed flakes for added crunch, flavor, and visual appeal. This finishing touch makes the dish feel like restaurant-quality Yakisoba.
Dietitian Approved Ingredient: Protein Pasta
As a dietitian who trains for endurance races and follows a mostly plant-based diet, I’m always mindful of my protein intake. One of my favorite ways to boost my daily protein is by using protein pasta — and Barilla Protein+ is a go-to option.
These noodles are high in protein (10g per 2oz serving) and fiber (4g per serving) and are 100% plant-based. Plus, they hold up beautifully in stir-fries, unlike rice noodles, which often fall apart.
The sturdy texture makes them perfect for dishes like this Yakisoba-Inspired Protein Pasta.
How I Boost My Protein Intake
Here are a few ways I incorporate extra protein into my meals:
Supplementing smoothies, oatmeal, and baked goods with protein powder
Mixing half chickpea pasta with half plain pasta in pasta salads, stir-fries, and soups
Using protein pasta like Barilla Protein+
For this recipe, I chose Barilla Protein+ to ensure every bite is packed with protein, fiber, and hearty texture, all essential for supporting my training and recovery.
This Quick Vegan Yakisoba recipe is a variation of one of my go-to weeknight meals, a noodle stirfry, ready in under 30min, with a ton of veggies! I use protein noodles for extra protein and the firm noodle does not break apart during the flash fry!
1lbscooked barilla protein+ spaghetticooked per packaging instruction. See recipe notes.
1tbspavocado oil
2cupsliced shiitake mushrooms
2cupsspinachor other greens mixed or alone like kale, collards, bok choy, cabbage
1/3cupchopped scallion greens
Yakisoba Inspired Sauce
3tbspsoy sauce
3tbspapple cider vinegar
2tbspmushroom sauce
2tbspdate syrupor maple syrup
1tbspketchup
1tsponion powder
1tspgarlic powder
1tsp ground ginger
1/4tspground cinnamon
Instructions
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Cook the Barilla Protein Spaghetti according to package instructions until al dente.Drain the pasta, reserving 1/4 cup of pasta water, and set aside.
Step 2: Vegan Yakisoba Inspired Sauce
In a small bowl, combine the soy sauce, apple cider vinegar, mushroom sauce, date syrup, ketchup, onion powder, garlic powder, ground ginger, and ground cinnamon.Whisk the ingredients until smooth. Taste the sauce and adjust for sweetness or tanginess as needed. Set aside.
Step 3: Sautee the Veggies
Heat 1 tbsp of avocado oil in a large skillet or wok over medium heat.Add the sliced shiitake mushrooms and sauté for 3-4 minutes, stirring occasionally, until browned and tender.Add the white parts of the scallions and cook for 1-2 minutes, allowing them to soften.Add the spinach and cook for 1-2 minutes until wilted.
Step 4: Combine Pasta & Sauce
Reduce heat to medium. Add the cooked spaghetti to the skillet with the sautéed vegetables.Pour in the Yakisoba-inspired sauce from the small bowl and add the reserved 1/4 cup of pasta water. Toss everything together, ensuring the pasta is evenly coated in the sauce.Cook for 2-3 minutes, stirring frequently, until the sauce thickens slightly and clings to the pasta.
Step 5: Garnish & Serve
Remove from heat and sprinkle with the green parts of the scallions.Serve hot and enjoy your savory-sweet Vegan Yakisoba-Inspired Protein Pasta
Notes
Noodles: Cook the noodles per package instructions. This step can be done a day or two in advance if making bulk noodles for the week. Option to use Yakisoba noodles, regular spaghetti, or other wheat long noodle of choice. However, I find the protein noodles work really well in a noodle stir-fry. They are hearty and do not break apart easily. Garnish: For an extra boost of flavor and texture, you may add additional chopped scallions, sesame seeds, or fresh herbs as a garnish.Added Protein: For a heartier meal, try adding sautéed or baked tofu coated in the Vegan Yakisoba sauce, it’s a delicious way to make this quick and easy dish even more satisfying.
