As you likely know well by now, just because a food or recipe idea is smart and self-evident doesn’t mean your child will go for it; in fact, if your experience has been anything like ours has been so far, it sure feels like the more logical or obvious the effort the more likely it is to bomb at the dinner table. Take the now ubiquitous green sauce pasta hack, where you infuse your pasta sauce with greens–clearly genius, right? Of course a high protein green pasta should work with small children. Of course it often doesn’t. It’s … well, green.
Now, we can’t change small children’s often irrational fears or tastes; we also can’t make a sauce that relies on green vegetables to be, well, less green (though we can make it a lighter, Hulk-ier green). What we can say is this: if and when you can get your child to try a high protein green pasta, make sure it tastes darn good–that is the only way it stands a chance. We’ve tried our share of what’s already out there, and none worked with our child; what did, though, and what follows below, is our own contribution to the high protein green pasta canon, which combines pesto and cream sauces into a gravy that wins on taste and texture. There’s brightness from the juice of a whole lemon; creamy, salty goodness–to say nothing of the big protein lift–from cottage cheese and grated parmesan; and, believe it or not, a hearty helping of broccoli. It’s got everything you want your child to eat; it’s also got everything your child wants to eat–they just don’t know it yet.
Ingredients Overview
- Broccoli Crown: The powerhouse of the dish. We use the florets with minimal stems to ensure the sauce stays velvety smooth rather than fibrous.
- Cottage Cheese: This is our secret weapon for a “cream sauce” feel without the heavy cream, providing a significant protein boost that keeps toddlers full.
- Lemon (Zest and Juice): Essential for cutting through the richness of the cheese and brightening the “green” flavor of the broccoli.
- Pine Nuts or Cashews: These add a subtle buttery depth and healthy fats. They blend into a perfect creaminess when blitzed.
- Fresh Basil and Spinach: These provide that classic pesto aroma and a boost of iron, while helping to achieve that vibrant “Hulk” green color.
- Parmesan Cheese: Adds the necessary saltiness and umami that makes the sauce savory and kid-approved.
Steps Summary
- Prep the Broccoli: Steam the florets briefly until just tender, then immediately shock them in cold water to preserve the bright color and stop the cooking process.
- Boil the Pasta: Cook your preferred pasta shape in salted water until tender.
- Blend the Sauce: Combine the cooled broccoli, lemon juice/zest, cottage cheese, nuts, oil, garlic, spinach, basil, and parmesan in a blender.
- Emulsify: Blitz the ingredients until completely smooth, adding small amounts of reserved pasta water until the thick sauce reaches a creamy, pourable consistency.
- Toss and Melt: Warm a pan with butter, add the pasta and sauce, and toss over low heat until every noodle is perfectly coated.
FAQ
Can I make this high protein green pasta sauce ahead of time? Yes, you can store the sauce in an airtight container in the refrigerator for up to 3 days; just give it a quick stir or a pulse in the blender before mixing with hot pasta.
My toddler is very sensitive to texture; how smooth does this get? If you use a high-powered blender and add the pasta water gradually, the sauce becomes completely uniform and velvety, similar to a thick Alfredo.
What is the best pasta shape for this green sauce? While spaghetti works great, shapes with “nooks and crannies” like fusilli or conchiglie (shells) are excellent for trapping the thick pesto sauce.
Can I freeze the leftover sauce? Absolutely. Freeze the sauce in silicone ice cube trays for easy portioning later; just thaw and toss with fresh pasta for a quick lunch.
Is there a substitute for pine nuts? Yes, raw cashews provide a similar creaminess, or you can use sunflower seeds for a nut-free version that still offers a great earthy flavor.
How do I prevent the sauce from turning brown? The lemon juice acts as a natural preservative for the color, but the key is not over-steaming the broccoli and shocking it in cold water immediately.
Recipe Links
What To Serve With High Protein Green Pasta For Toddlers
- Cheese-Stuffed Meatballs — You can’t lose with these tender hunks of meat bursting with gooey cheese.
- Crispy Roasted Broccoli — Put the rest of your broccoli to use with this easy broccoli recipe your kid(s) will love.
- Pork Schnitzel — The pasta is a great change-of-pace side dish for a crispy protein, like this schnitzel.
More Toddler Recipes Like This
- Broccoli Cheddar Pastina — Big and cheesy soup flavor, in the form of a creamy pasta.
- Cauliflower Fettucine Alfredo — Another example of blending a vegetable into a creamy pasta dish.
- Spinach and Cheese Dumplings — Similar to this pasta, these focus on a mild cheese flavor to introduce nutrient-dense leafy greens.
Check out all our great toddler pasta recipes!
High Protein Green Pasta (The Ultimate Veggie-Loaded Toddler Meal)
Description
This high protein green pasta for toddlers is the perfect solution for busy weeknights when you need to sneak in extra nutrients. By blending cottage cheese with broccoli and basil, you create a mild, velvety sauce that offers a massive protein boost and a hidden serving of greens.
Ingredients
Instructions
Prep, Cook, and Assemble
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Cut broccoli florets from the stalk, leaving as little stem as possible.
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Steam the broccoli until slightly soft, roughly 75-90 seconds. Immerse the broccoli in cold water or place in fridge to stop it from softening further. (Note: you can also place the broccoli directly into the boiling water–just remove it after 45-60 seconds.)
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Heat a pot of water until boiling; salt vigorously once roiling. Add the pasta to the boiling water and cook until just tender according to package directions.
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While pasta cooks, zest amd juice the lemon into your blender; add in the cottage cheese, cooked broccoli, nuts, oil, garlic, spinach, basil, and grated parmesan. Blitz for 45-60 seconds, or until smooth. Sauce will extremely thick.
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Drain the pasta, reserving roughly a half cup of the water in the pot. Add pasta water to blender one glug at a time until you reach your desired smoothness.
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Set a large pan to Low heat and add the pat of butter. Add pasta to the pan, then pour sauce all over; toss to coat.
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Sprinkle additional basil and grated parmesan, if desired, over the top of the pasta.
Serve
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The first time you serve this, we highly recommend adding toasted breadcrumbs or crushed Goldfish crackers–a needed visual and textural contrast for the child who may be turned off by the green hue of the dish. Add some cut-up chicken or meatballs to make a full meal.
Adapt
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Swap out the cottage cheese for cream cheese, goat cheese, or mascarpone; swap out the butter for olive or bacon fat (our favorite). Don’t have broccoli? Add two more handfuls of spinach instead.
Nutrition Facts
Servings 8
Serving Size 1 small bowl
- Amount Per Serving
- Calories 115kcal
- % Daily Value *
- Total Fat 8g13%
- Potassium 160mg5%
- Total Carbohydrate 5g2%
- Dietary Fiber 1g4%
- Sugars 1g
- Protein 6g12%
- Vitamin C 22 mg
- Calcium 95 mg
- Iron 0.7 mg
- Vitamin D 0.1 mcg
- Vitamin K 45 mcg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
