This vegan spinach garlic pasta is the perfect weeknight dinner—quick, nourishing, and packed with flavor. Creamy (without cream), garlicky, and laced with vibrant green spinach, it’s a one-pan wonder that proves plant-based meals can be every bit as comforting as their dairy-loaded counterparts.
Introduction
Pasta is a universal comfort food, and this vegan version doesn’t compromise on flavor or richness. Inspired by traditional garlic-infused cream sauces like Alfredo or aglio e olio, this dish substitutes dairy with a silky, cashew-based or plant milk sauce that coats each strand of pasta.
The spinach not only adds color and nutrition but also blends beautifully with the garlic to create a luscious, green-tinted sauce. It’s a dish that feels indulgent but is secretly packed with fiber, plant-based protein, and essential nutrients. Best of all? It’s ready in under 30 minutes.
Perfect for cozy nights in, date night, or meal prep, this pasta hits all the right notes: creamy, garlicky, wholesome, and deeply satisfying.
Ingredient Overview
Pasta
Use your favorite variety—spaghetti, fettuccine, linguine, or short pasta like penne or fusilli. For added nutrition, go with whole wheat or lentil-based pasta.
Fresh Spinach
Spinach is the star of this recipe. It’s sautéed, blended into the sauce, or stirred in for a burst of color and nutrients like iron, calcium, and vitamins A and K.
Garlic
Garlic is essential to the flavor. Fresh cloves (4–6) are sautéed in olive oil to mellow their bite and release a fragrant, savory aroma.
Plant-Based Milk or Cream
Unsweetened oat, soy, or almond milk works best. For a creamier texture, use coconut cream, unsweetened cashew milk, or a homemade cashew cream.
Nutritional Yeast
Adds a cheesy, umami flavor without dairy. It also adds B-vitamins and depth to the sauce.
Olive Oil
Used to sauté the garlic and spinach, olive oil adds a smooth, slightly fruity base flavor.
Lemon Juice
Brightens the sauce and balances the richness of the garlic and cream. Optional zest adds more citrus aroma.
Optional Add-ins:
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Crushed red pepper flakes for heat
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Vegan parmesan for extra cheesiness
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Toasted pine nuts or breadcrumbs for crunch
Step-by-Step Instructions
1. Cook the Pasta
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Bring a large pot of salted water to a boil.
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Cook pasta according to package instructions until al dente.
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Reserve 1 cup of pasta water before draining.
2. Sauté Garlic and Spinach
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In a large skillet, heat 2 tablespoons olive oil over medium heat.
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Add 4–6 cloves minced garlic and cook for 1–2 minutes until fragrant, not browned.
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Add 4–5 cups fresh spinach (roughly chopped if large).
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Cook until wilted, about 2–3 minutes. Season with a pinch of salt.
3. Make the Sauce
Choose one of two options:
Option A: Cashew Cream Sauce
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Blend together:
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3/4 cup soaked cashews
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3/4 cup water or plant milk
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2 tbsp nutritional yeast
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1 tbsp lemon juice
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Salt to taste
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Blend until silky smooth.
Option B: Plant Milk Sauce
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In the same skillet after spinach wilts:
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Add 3/4 cup unsweetened oat or soy milk
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Stir in 2 tbsp nutritional yeast
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Simmer gently for 3–4 minutes to reduce slightly
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Season with salt, pepper, and lemon juice
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4. Combine Everything
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Add drained pasta to the skillet.
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Pour in the sauce and a splash of reserved pasta water to loosen.
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Toss everything together over medium heat until pasta is coated and sauce thickens.
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Add more water if needed for a creamier texture.
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Finish with lemon zest, black pepper, and optional vegan cheese.
Tips, Variations, and Substitutions
Tips
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Soak cashews for 30 minutes in hot water (or overnight in cold water) for best blending results.
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Use high-quality olive oil for flavor—it really makes a difference in a minimal-ingredient recipe.
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Don’t burn the garlic! It can turn bitter quickly. Keep heat medium or lower.
Variations
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Add mushrooms: Sauté sliced mushrooms with garlic for a meaty texture.
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Boost protein: Add white beans or grilled tofu to the mix.
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Make it spicy: Add a pinch of chili flakes during the sauté.
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Pesto version: Swap sauce with a vegan basil-spinach pesto.
Substitutions
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No cashews? Use sunflower seeds or silken tofu for creaminess.
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Gluten-free? Use gluten-free pasta like brown rice or chickpea.
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No nutritional yeast? Use miso paste (start with 1 tsp) for umami depth.
Serving Ideas & Occasions
This vegan spinach garlic pasta fits beautifully into a variety of settings:
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Weeknight dinners: Fast, filling, and comforting.
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Meal prep: Keeps well for 3–4 days.
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Dinner parties: Serve with crusty bread and roasted veggies.
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Romantic dinner: Pair with a glass of dry white wine and a simple salad.
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Holiday sides: Works as a green dish for a plant-based Thanksgiving or Easter table.
Top with vegan parmesan or toasted nuts just before serving for extra texture and flair.
Nutritional & Health Notes
This dish is a wholesome, well-balanced vegan meal:
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Protein: From cashews, nutritional yeast, and whole wheat pasta.
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Iron and Calcium: From spinach and fortified plant milk.
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Healthy fats: Olive oil and cashews support heart health.
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Low sugar: Entirely free from added sugar.
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Dairy-free and cholesterol-free: 100% plant-based.
To lower calories, reduce oil and use plant milk instead of cream. For more fiber, choose whole grain or legume-based pasta.
FAQ
1. Can I use frozen spinach?
Yes, just thaw and squeeze out excess moisture before adding. It works great in place of fresh, especially for blended sauces.
2. Can I make this nut-free?
Absolutely. Use silken tofu or oat milk as the base. Skip the cashews and opt for a roux-based sauce or creamy soy milk instead.
3. How long does it keep?
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently with a splash of plant milk or water to loosen the sauce.
4. Is this recipe gluten-free?
It can be! Just swap the pasta with gluten-free alternatives like brown rice pasta, lentil pasta, or quinoa pasta.
5. What’s a good protein to add?
White beans, chickpeas, sautéed tempeh, or grilled tofu are excellent plant-based protein additions.
6. Can I add more veggies?
Yes! Try adding mushrooms, peas, zucchini, or asparagus for variety. Roasted cauliflower is also a great addition.
7. What if I don’t have nutritional yeast?
While it adds a cheesy flavor, you can skip it. Add a touch of miso paste or vegan parmesan for a similar umami punch.