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Creamy Mushroom & Kale Pasta

Courtesy of Kris Carr

Serves 4 

Approx 7g net carbs per person

Time: 30 mins

Difficulty rating: easy



  • 2 teaspoons extra virgin olive oil

  • 1 ½ cups chopped mushrooms (about 220g/8oz) 5g

  • ½ cup cashews (75g), soaked overnight and drained 8g

  • ⅔ cup water

  • 1 tablespoon nutritional yeast

  • 2 tablespoon lemon juice

  • 1 teaspoon Dijon mustard

  • ¾ teaspoon salt

  • 1 tablespoon truffle oil (optional)


  • 8 oz low carb pasta (such as edamame and mung bean)

  • 2 tablespoons extra virgin olive oil

  • 280g/10 oz mushrooms, sliced 4g

  • 1 small (or ½ large) yellow onion, diced 11g

  • 3 cloves garlic, minced

  • 6 tightly packed cups kale, tough stems removed and leaves chopped, or you can substitute spiralised courgette (zucchini)

  • ¼ teaspoon salt

  • Freshly ground black pepper, to taste

  • ¼ teaspoon crushed red pepper (optional)

  • 2 teaspoons tamari



TIP: chop all 500g of mushrooms at once to save time.



  1. In a large saucepan, heat extra virgin olive oil over medium heat. Add the chopped mushrooms and saute until tender, about 5 minutes. Remove from heat and let cool.

  2. In a high-speed blender, add soaked cashews, cooked mushrooms, water, nutritional yeast, lemon juice, Dijon mustard, salt and truffle oil. Blend until completely smooth and creamy, about 2 minutes.


  1. Prepare pasta according to package directions.

  2. While pasta is cooking, heat extra virgin olive oil over medium heat in your large saucepan. Add mushrooms and onion and saute until mushrooms are tender and onions are translucent (about 5 minutes). Add garlic, kale, salt, pepper, crushed red pepper, and tamari. Saute an additional 3 minutes, or until kale is wilted and tender.

  3. Pour creamy mushroom sauce into kale mushroom mixture and heat over low, or until heated through and sauce is slightly thickened.

  4. Add drained, hot pasta to saucepan and gently stir until pasta is coated with creamy mushroom sauce.

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