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Good Gut Alfredo Pasta


Recipe: Good Gut Alfredo Pasta

Serves 8

Ingredients:

  • 1, 14 Oz pack organic tofu (we used firm)

  • 1.5 cups riced cauliflower (or 1 large head of cauliflower)

  • 3 Tbsp miso paste (we used miso master mellow chickpea miso)

  • 1 dairy free cheese wheel (we used Miyoko’s garlic herb cheese wheel)

    • Can sub with ½ cup soaked cashews and 2 Tbsp herbs of choice

  • 5 cloves garlic

  • 6 Oz unsweetened, unflavored plant milk (we used Forager cashew milk)

  • ¼ cup nutritional yeast

  • 1.5 Tbsp salt (salt to your liking)

  • 2 packs of plant based spaghetti (we used ZenB yellow pea spaghetti)

  • 4 cups broccoli florets

  • 4 cups kale, chopped

Directions:

  1. Boil water for spaghetti

  2. If cauliflower rice was frozen, heat in a pan

  3. In a high powered blender, add your tofu, diced cauliflower, miso paste, cheese wheel, garlic, plant milk, nutritional yeast, and salt

  4. Blend on medium-high until smooth and uniform

  5. Once water boils, cook pasta

  6. Add broccoli florets and chopped kale right before draining pasta

  7. Pro tip- rinse pasta with cold water if it becomes starchy and to prevent clumping

  8. Mix spaghetti, veggies, sauce, and enjoy!

Nutrition Facts:

Protein- 24 grams per serving (193 grams total)

Fiber- 13 grams per serving (103 grams total)



Recipe: Low FODMAP Good Gut Alfredo

Serves 8

Ingredients:

  • 1, 14 Oz pack organic tofu (we used extra firm- lower FODMAP)

  • 1.5 cups zucchini

  • 3 Tbsp miso paste (we used miso master mellow chickpea miso)

  • ½ cup soaked cashews (⅛ cup soaked cashews is low FODMAP)

  • 2 Tbsp low FODMAP herbs of choice (basil, thyme, rosemary)

  • 1 tsp garlic infused oil (we like ZENB Garlicky oil or FODY garlic oil)

  • 6 Oz unsweetened, unflavored plant milk (we used almond milk)

  • ¼ cup nutritional yeast (if you have yeast-overgrowth symptoms, omit this)

  • 1.5 Tbsp salt (salt to your liking)

  • 2 packs of plant based spaghetti (high protein, low FODMAP options are lentil pasta & chickpea pasta)

  • 4 cups broccoli tops (no stem as it contains the FODMAP)

  • 4 cups baby spinach, chopped

Directions:

  1. Boil water for spaghetti

  2. If zucchini was frozen, heat in a pan

  3. In a high powered blender, add your tofu, zucchini, miso paste, cashews, herbs, garlic oil, plant milk, nutritional yeast, and salt

  4. Blend on medium-high until smooth and uniform

  5. Once water boils, cook pasta

  6. Add broccoli florets and chopped spinach right before draining pasta

  7. Pro tip- rinse pasta with cold water if it becomes starchy and to prevent clumping

  8. Mix spaghetti, veggies, sauce, and enjoy!

Nutrition Facts

Protein- 19 grams per serving (153 grams total)

Fiber- 11.5 grams per serving (91 grams total)


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