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Creamy High Protein Mushroom Stroganoff

This creamy mushroom pasta is my lighter, dietitian-approved take on a classic stroganoff. Instead of heavy cream or sour cream, the sauce is made with low-fat cottage cheese and blended cashews—giving you that silky texture and richness with less saturated fat and a boost of protein and fiber. It’s a cozy, satisfying dish that feels indulgent but is made entirely of wholesome & mostly plant-based ingredients.

I recently tried this Al Bronzo pasta from Barilla and found it to be delicious and the perfect pasta for this recipe. You can really tell a difference between the taste and texture of this pasta and the store brand/cheaper options. I am not affiliated in any way, but I highly recommend you try it if you can! I try to only buy it when it's on sale. Any spiral or shorter shape pasta will work for this recipe, but I recommend the fusilloni shape.

If you are a mushroom lover like me, you have to try this recipe! Mushrooms bring plenty of umami flavor and antioxidants, while fresh thyme and Worcestershire add that familiar savory depth. The sauce comes together quickly in a blender while the mushrooms cook down, and the whole thing is ready by the time your pasta is done boiling.

I love serving this with a squeeze of lemon for brightness and finishing with parmesan cheese is highly recommended. It’s a flexible weeknight dinner that’s just as good reheated the next day—and a great example of how a few smart swaps can turn a comfort food classic into something more nourishing without sacrificing flavor. I hope you will give this one a try!

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Recipe Type:
Difficulty: Beginner
Servings: 4
Description

This creamy mushroom stroganoff is a cozy, protein-packed twist on the classic comfort dish. Tender mushrooms are sautéed until golden and tossed in a silky, high-protein cream sauce with fresh thyme for a lighter yet satisfying vegetarian meal.

Ingredients
  • 2 tbsp olive oil
  • 20 oz mushrooms, sliced (see notes)
  • 1 medium yellow onion, diced
  • 2 tsp worchestershire sauce
  • 1 tbsp fresh thyme
  • 1/4 cup raw cashews, soaked (see notes)
  • 1 cup low fat (2%)
  • 1 cup veggie broth, or chicken broth
  • 1/2 tsp salt (or more to taste)
  • 8-12 oz pasta of choice (depending on your preferred portion)
  • lemon wedges (for serving)
Directions
  1. 1
    First, soak your cashews. To quick soak, cover with boiling water and let sit for at least 20-30 minutes. If you want to soak ahead of time, cover with water and let sit in fridge overnight or up to 3 days.
  2. 2
    Heat up a large saute pan (preferably with raised sides) on medium high heat. Once hot, add in 2 tbsp olive oil and let that heat up briefly. Add in 1 diced onion and 20 oz sliced mushrooms. Stir to combine and coat in the oil. Let the mushrooms cook down for about 10-15 minutes. At first it will look like a lot of mushroom, but it will cook down and reduce in volume.
  3. 3
    While the mushrooms and onion are cooking, this is a good time to start boiling water for pasta. Cook your pasta according to package directions.
  4. 4
    Also the mushrooms and pasta are cooking, blend up your cream sauce. Combine 1 cup lowfat cottage cheese with the 1/4 cup soaked cashews, 1 cup broth, and 1/2 tsp salt in a blender. Blend for 1 minute until smooth. Set aside.
  5. 5
    When mushrooms are reduced and most of the liquid in the pan has evaporated, add the 1 tbsp fresh thyme and 2 tsp Worchestershire sauce. Stir to combine and cook for about 1 minute.
  6. 6
    Next, take the pan off the heat and add in the cream sauce. Stir well.
  7. 7

    When the pasta is done, drain it but save about 1/2 cup of pasta water. Add the pasta to the pan with the sauce and mix to combine. If it seems too dry, add pasta water in a little at a time until it’s your desired consistency. Serve and enjoy! Best served with a squeeze of lemon over top. I also enjoy topping with some parmesan cheese.

Notes

Note recipe can be made gluten free if you use gluten free pasta

Note on soaking cashews: If you have a very high powered blender, you may not need to soak your cashews. I prefer to soak mine to soften them and ensure they will be creamy with no chunks when blended. To quick soak, cover cashews with boiling water and let sit for at least 20-30 minutes. If you want to soak ahead of time, cover with any temperature water and let sit in fridge overnight or up to 3 days.

Note on mushrooms: You can use any type of mushrooms you prefer or a mix. I like to use baby bellas or cremini mushrooms.

Keywords: mushroom stroganoff, stroganoff pasta, vegetarian pasta, vegetarian dinner, high protein vegetarian recipes, high protein pasta recipe, high protein meal prep, healthy vegetarian recipe, healthy stroganoff recipe, healthy pasta recipe
Read it online: https://leetherd.com/recipe/creamy-high-protein-mushroom-stroganoff/
Lee Warstler
Registered Dietitian

Hey there, I’m Lee! As a registered dietitian, I’m passionate about creating easy, nutritious recipes that inspire a balanced approach to eating. I love to experiment with new dishes in the kitchen and am a true chocolate enthusiast. I aim to demystify nutrition misinformation and share recipes that nourish your body and soul. Join me on this journey to make healthy eating simple, enjoyable, and delicious!