High-Protein Pea and Mint Pasta: Creamy, Fresh and Ready for an Easy Pasta Night
Bring a little brightness to your pasta bowl with this High-Protein Pea and Mint Pasta, a creamy vegetarian pasta recipe made with sweet peas, cottage cheese, Parmesan, lemon and fresh mint. It is light but still satisfying, fresh but still comforting, and exactly the kind of quick pasta recipe that works for lunch, dinner or those nights when you want something nourishing without making life complicated. The sauce blends until smooth, then gently warms with pasta water until it becomes silky and coats every piece of short pasta beautifully. If you love creamy pasta recipes that do not rely on heavy cream, you may also enjoy my High-Protein Cottage Cheese Pesto Pasta and 20-Minute Spinach Ricotta Pasta
Scroll down or tap ‘Jump to Recipe’ for the full printable recipe card with exact measurements.
Simple Ingredients, Big Flavours
What makes this High-Protein Pea and Mint Pasta so lovely is how a handful of simple ingredients turn into a smooth, creamy sauce with plenty of freshness. The peas give natural sweetness, the cottage cheese adds protein and creaminess, Parmesan brings savoury depth, and lemon keeps everything bright. It is the same kind of easy-but-clever pasta logic that makes recipes like my Courgette and Cottage Cheese Pasta and Roasted Tomato and Cottage Cheese Fusilli so practical for everyday cooking.
Cooked peas
These create the base of the sauce and give it that beautiful green colour and naturally sweet flavour. I used frozen peas and cooked them according to the package instructions before blending them into the sauce. A few extra whole peas are added at the end for texture, giving you little pops of freshness in every bite.
Cottage cheese
Cottage cheese makes the sauce creamy while adding a generous boost of protein. Once blended, it becomes smooth and silky, which makes this pasta feel richer than it actually is. Thanks to the cottage cheese, this pasta has about 43 g of protein per portion.
Parmesan
Parmesan gives the sauce saltiness, savoury flavour and a little nuttiness. It also helps round out the sweetness of the peas and the tanginess of the cottage cheese.
Garlic, lemon and mint
This trio is what keeps the sauce tasting fresh rather than heavy. Garlic adds a gentle kick, lemon juice and zest bring sharpness, and mint gives the pasta a clean, herby finish.
Short pasta
A short pasta shape works best here because the sauce clings beautifully to curves, ridges and little pockets. I used Esagoncello from La Fabbrica della Pasta di Gragnano, but fusilli, rigatoni, paccheri, shells or any short pasta you love will work well.
Pasta water
Reserved pasta water loosens the sauce and helps it coat the pasta properly. Add it gradually, because you want the sauce creamy and glossy, not watery.
Garnishes
Parmesan, whole peas, toasted pine nuts and mint leaves turn the finished pasta into something that looks fresh, colourful and restaurant-worthy. The pine nuts add crunch, the mint lifts the flavour, and the extra Parmesan makes it feel complete.
How to Make High-Protein Pea and Mint Pasta
Blending the Sauce
Start by adding the cooked peas, Parmesan, garlic, mint leaves, cottage cheese and lemon juice to a food processor. Blend everything until the sauce is smooth and creamy. You can also use an immersion blender if that is more convenient. Once blended, set the sauce aside until needed.
Cooking the Pasta
Bring a pot of salted water to the boil and cook the pasta according to the package instructions. Before draining, reserve some of the pasta water, as this will help loosen the sauce and bring everything together later.
Warming the Sauce
Add the blended sauce to a pan with a splash of reserved pasta water, salt, pepper and lemon zest. Mix well and warm it gently over a low heat for a few minutes, just until the sauce thickens slightly. Avoid boiling it hard, as cottage cheese-based sauces can separate if overheated. Add more pasta water gradually if needed, until the sauce is creamy, smooth and easy to toss with the pasta.
Combining Everything
Once the sauce has thickened slightly, add the cooked pasta and the whole cooked peas. Toss everything together until the pasta is evenly coated in the creamy pea and mint sauce.
Serving and Enjoying
Serve the pasta immediately while the sauce is warm and creamy. Finish with Parmesan, extra peas, toasted pine nuts and fresh mint leaves.
Scroll down for a printable recipe card with exact measurements.
Why We Love High-Protein Pea and Mint Pasta
This High-Protein Pea and Mint Pasta is one of those recipes that proves lighter, nourishing food does not need to taste like a compromise. The cottage cheese blends into a creamy sauce, the peas add natural sweetness, the lemon keeps everything bright, and the mint makes the whole bowl taste fresh and perfect for warmer days. It is quick, vegetarian, creamy without using cream, and has over 40 g of protein per portion, which makes it satisfying enough for lunch, dinner or a post-gym meal.
What makes it especially useful is that it feels flexible: you can use whatever short pasta shape you already have, adjust the sauce with pasta water, and add more Parmesan or lemon depending on your taste. The sauce is ready in minutes, so there is no roasting, baking or long simmering involved. Just blend, warm gently, toss and serve. If you enjoy creamy but lighter pasta dishes, you may also love my Avocado and Burrata Pasta and Roasted Pepper and Ricotta Pasta.
Perfect for Any Occasion
This High-Protein Pea and Mint Pasta is ideal for a quick lunch, simple dinner, post-gym meal or fresh vegetarian pasta night when you want something filling but not too heavy. It is especially lovely during warmer months because of the peas, lemon and mint, but frozen peas make it easy to enjoy all year round. You can keep it as written, or make it more filling with grilled chicken, salmon, chickpeas or extra toasted pine nuts. Because the sauce is cottage cheese-based, this pasta is best served straight away while the texture is smooth and creamy.
If reheating leftovers, do it gently over a low heat with a splash of water or milk, stirring until the sauce loosens again. Avoid high heat, as the sauce can split. This is a recipe for anyone who wants a creamy pasta without cream, a fresh green sauce without fuss, and a high-protein vegetarian meal that still feels like comfort food. For more easy pasta nights, try my Baked Ricotta Stuffed Shells in Meat Sauce and Butternut Squash Ricotta Pasta.
Instagram Tutorial & More
Want to see how this pasta comes together? Watch our quick video on Instagram and don’t miss our other delicious pasta recipes:
- One-Pot Meatball Pasta
- Stuffed Pasta Shells with Mushrooms, Ricotta and Spinach
- One-Pan Tomato Meatball Pasta
- Stuffed Caccavelle Pasta Bake with Ricotta and Beef
- Baked Cannelloni with Beef and Mozzarella
- Stuffed Caccavelle Pasta Bake with Beef Ragù and Béchamel
- Easy Spinach and Ricotta Lasagna
- Beetroot Cottage Cheese Pasta
Happy cooking,
Izabella
Description
This High-Protein Pea and Mint Pasta is a fresh and creamy pasta recipe made with blended peas, cottage cheese, Parmesan, lemon and mint. The sauce is smooth, light and rich in protein, without needing cream or butter. Sweet peas give the pasta a lovely natural flavour, while lemon zest and juice keep everything bright and balanced. Fresh mint adds a gentle herby note that works beautifully with the Parmesan and garlic. A little pasta water helps loosen the sauce and makes it coat the pasta perfectly. Finished with whole peas, toasted pine nuts, extra Parmesan and mint leaves, this is an easy, nourishing pasta dish that still feels fresh and special.
Ingredients
For the sauce
For the pasta
For garnish
Instructions
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Add the cooked peas, Parmesan, garlic, mint leaves, cottage cheese and lemon juice to a food processor and blend until smooth. You can also use an immersion blender if that is more convenient. Set the sauce aside until needed.
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Cook the pasta in salted boiling water according to the package instructions. I used Esagoncello from La Fabbrica Della Pasta Di Gragnano. Before draining, reserve some of the pasta water.
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Add the sauce to a pan with a splash of pasta water, salt, pepper and lemon zest. Mix well and cook for a few minutes, stirring, until the sauce thickens slightly. Add more pasta water as needed to loosen the sauce and help it coat the pasta.
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Once the sauce has thickened, add the cooked pasta and the whole cooked peas. Toss everything together until the pasta is fully coated in the creamy pea and mint sauce. Serve immediately, garnished with Parmesan, extra peas, toasted pine nuts and fresh mint leaves.
Nutrition Facts
Servings: 2 ServingCalories:672.36kcalTotal Fat:14.7gCholesterol:42.5mgSodium:786.17mgPotassium:784.96mgTotal Carbohydrate:92.09gDietary Fiber: 11.49gSugars: 13.84gProtein:43.61gVitamin A: 177.59IUVitamin C: 77.81mgCalcium: 513.71mgIron: 5.1mgVitamin D: 0.27IUVitamin E: 0.5IUVitamin K: 26.57mcgVitamin B6: 0.48mgVitamin B12: 0.94mcgPhosphorus: 707.23mgMagnesium: 117.96mgZinc: 4mg
Note
- Do not boil the sauce hard once it is added to the pan. Cottage cheese-based sauces are best warmed gently over a low heat, just until slightly thickened and creamy. If the sauce gets too hot or boils rapidly, it may separate and lose its smooth texture.
- Use the pasta water gradually. Start with a splash, then add more only if needed to loosen the sauce and help it coat the pasta.
- The sauce can be made with a food processor or an immersion blender. Blend until as smooth as possible for the creamiest texture.
- For the best flavour and texture, serve the pasta immediately after tossing it with the sauce.
