Heart Healthy Spaghetti Recipe: with Tofu, Chia and Kale and a Lemon, Herb and Olive Oil Sauce

by Leanne Ward
Heart healthy spaghetti recipe: Tofu, chia and kale spaghetti with a lemon, herb and olive oil sauc

You guys asked me for a heart healthy spaghetti recipe so here it is! Check out my tofu, chia and kale spaghetti with a lemon, herb and olive oil sauce. Not only is this healthy spaghetti entirely plant based, it’s also packed full of so much goodness it’ll have your family and friends coming back for more!

I HEART healthy spaghetti!

The latest research on healthy hearts shows us that a high-fibre, Mediterranean style diet, packed full of plant based ingredients, is the healthiest way to optimise our tickers. This recipe combines all the ingredients that we need to follow this advice. It truly is a heart healthy spaghetti recipe!

My heart healthy spaghetti is a delicious plant based dinner option that has healthy fats from chia seeds, olive oil and olives and plenty of fibre from the chia seeds, kale and pasta. It’s the perfect recipe for all those pasta lovers without comprising on taste or nutrition. Eat up – your heart will love you for it! Make sure you share it with your friends and family who are looking for heart healthy recipes too!

Want more?

If you guys love tasty dinner recipes – check out my cold peanut butter noodle salad here or my warm garlic broccolini salad with ricotta here.

Heart healthy spaghetti recipe: Tofu, chia and kale spaghetti with a lemon, herb and olive oil sauc

Heart healthy recipe: Tofu, chia and kale spaghetti with a lemon, herb and olive oil sauce

Serves: 4-6 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 4.2/5
( 10 voted )


  • 2 cloves of garlic, finely chopped
  • 5 cups of kale, washed and chopped
  • 2 portobello mushrooms, chopped
  • 2 cups of low salt vegetable stock
  • 500g block of hard tofu (plain), crumbled into small pieces
  • 1/4 cup of chia seeds
  • 20 kalamata olives, pitted and halved
  • 1/2 tsp dried chilli flakes
  • 1 tsp dried rosemary
  • 1 tsp dried parsley
  • 500g high fibre spaghetti
  • Sauce Ingredients:
  • Juice and zest of 1 large lemon
  • 2 tbsp extra virgin olive oil
  • 1 tbsp dried rosemary
  • 1 tbsp dried parsely
  • 1/2 tsp dried chilli flakes
  • salt and pepper to season


  1. Heat a large non stick fry pan over high heat, add garlic and saute for 30 seconds until fragrant.
  2. Add kale and mushrooms to the pan and cook for a few minutes stirring continuously.
  3. Add vegetable stock, crumbled tofu, chia seeds, olives, dried chilli flakes, dried rosemary and dried parsley to the fry pan.
  4. Bring to the boil over high heat, stirring occasionally.
  5. Reduce heat, place the lid on and continue to cook over low heat for 10 minutes, stirring occasionally.
  6. Meanwhile, cook the pasta as per packet instructions and drain. Put cooked pasta into a large empty saucepan.
  7. To make the sauce, combine all the ingredients in a small bowl
  8. Add the sauce to the saucepan of pasta and stir well so the pasta is coated in the sauce.
  9. To serve, place the pasta into a bowl and top with the tofu, chia and kale mixture.
  10. Optional additions to serve with the pasta include: nutritional yeast, vegan cheese or standard cheese if you can tolerate it.

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Lewis Johnson February 21, 2019 - 2:51 am

Delicious just delicious.

Alan Watts May 5, 2018 - 5:07 am

Awesome recipe to try. Perfect for days when I wanna keep it light.


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