Vegan Stuffed Shells

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INTRODUCTION

Vegan Stuffed Shells are a creamy, plant-based main dish that feels rich and full. This recipe uses cashews and tofu to make a smooth, ricotta-like filling that is high in protein and lower in saturated fat than dairy versions. It is a healthy version of classic stuffed shells. You will like that it keeps well and works as a lighter option for weeknight dinners. If you like stuffed pasta, you may also enjoy a different twist on the idea like spinach pesto stuffed shells for more flavor variety.

This dish is a great fit for people who want a balanced meal. It has plant protein, fiber from spinach, and healthy fats from cashews. You can make it gluten free by choosing gluten-free jumbo shells. It is a great meal prep choice and a high protein meal that stays tasty when reheated.

WHY YOU WILL LOVE THIS RECIPE

• It uses simple ingredients you can find in any grocery store.
• It is a lighter option to traditional ricotta and cheese stuffed shells.
• The cashew-tofu filling gives a creamy texture while keeping it heart healthy and dairy free.
• It is great for meal prep and helps with portion control for weight loss plans.
• You can make it gluten free, low sugar, and diabetic-friendly by watching sauce portions and using no-sugar-added marinara.

This recipe works for many diets. It is a healthy version for those who want plant-based meals. It is also a useful dish for families and for people who want ready-to-eat meals during a busy week.

HOW TO MAKE Vegan Stuffed Shells

This section explains how to make the filled shells step by step. The filling blends cashews and tofu into a ricotta-like base. Spinach adds color and fiber. The shells bake in a rich marinara sauce until hot and bubbly.

EQUIPMENT NEEDED

• Large pot for boiling pasta
• 10×7 casserole dish or similar
• High-speed blender or food processor
• Mixing bowl
• Frying pan or microwave-safe bowl to thaw spinach
• Measuring cups and spoons
• Spoon for filling shells
• Aluminum foil
• Baking sheet (optional to catch spills)

Ingredients You’ll Need :

1/2 cup raw cashews, 1/2 block firm tofu, 2 tablespoons lemon juice, 1 tablespoon nutritional yeast, 1 teaspoon kosher salt, 1/4 teaspoon ground black pepper, 2 tablespoons Califia Farms Oat Milk, 9oz package frozen spinach, thaw and squeeze out as much liquid as possible , 16 jumbo shells (regular or gluten-free), 16oz of your favorite marinara, (optional) fresh basil, roughly chopped, (optional) dairy-free cheese, shredded

STEP-BY-STEP INSTRUCTIONS :

1. Preheat oven to 350 degrees F.
2. Place raw cashews in a heat-safe bowl. Bring 2 cups of water to boil and pour over cashews. Let sit for 10-15 minutes (this helps them blend up more easily).
3. Cook shells according to package instructions, but cook about 1 minute less so they are very al dente. They will finish cooking in the oven. Remove and set on a plate to cool a bit.
4. Meanwhile, drain cashews and add to high-speed blender along with the tofu, lemon juice, nutritional yeast, kosher salt, ground black pepper and oat milk. Blend on HIGH for 2-3 minutes, scraping down the sides as needed. Taste and adjust seasoning, as desired. Add additional splashes of oat milk if needed.
5. Pour ricotta mixture into a medium-sized bowl and mix in the spinach.
6. Set out a 10×7 (or similar sized) casserole dish and add 1/2 your marinara sauce to the bottom. One by one, take a spoon the ricotta mixture into the shells, nestling them into the marinara sauce. Cover with remaining marinara.
7. Feel free to cover with dairy-free cheese, if desired.
8. Cover pan with foil and bake for 30 minutes or until sauce is bubbling.
9. If you added cheese, remove the foil for the last 5-10 minutes to allow the cheese to melt.
10. Serve with fresh basil, if desired.

HOW TO SERVE Vegan Stuffed Shells

Serve warm with a simple side salad to keep the meal balanced. A green salad with mixed leaves, cucumber, and lemon vinaigrette adds fiber and low calories. For portion control, aim to serve 3-4 shells per adult with a cup of salad and steamed vegetables. This helps keep calories in check and makes the meal good for weight loss.

For a gluten-free meal, use gluten-free jumbo shells and make sure your marinara is labeled gluten free. To make the meal diabetic-friendly, serve a smaller portion of pasta and bulk up the plate with non-starchy veggies. This keeps the meal lower in carbs and adds fiber.

STORAGE & FREEZING : Vegan Stuffed Shells

• Cool the baked dish to room temperature before storing.
• Store in an airtight container in the fridge for up to 4 days.
• For freezing, place shells in a freezer-safe container or wrap the casserole dish tightly with plastic wrap and foil. Freeze for up to 3 months.
• To reheat from frozen, thaw overnight in the fridge and warm in a 350°F oven for 20–30 minutes until heated through. If reheating from frozen without thawing, bake at 375°F for about 45–55 minutes covered, then uncover for the last 10 minutes.

This recipe freezes well, which makes it great for meal prep and busy weeks.

SERVING SUGGESTIONS

• Pair with a large green salad and a light lemon dressing for a heart healthy plate.
• Serve with roasted broccoli or steamed green beans to add fiber and color.
• Offer a small side of whole-grain garlic bread for extra fiber if desired.
• For dessert after a light main, try a small slice of healthy vegan gluten-free banana bread to keep things plant-based and balanced.

These sides help keep the meal balanced and support a lower-calorie, nutrient-dense plate.

VARIATIONS

• Healthier version: Use low-sodium marinara and reduce the added salt in the filling. Add more spinach or kale to increase fiber and vitamins. You can also swap half the cashews for cooked white beans to lower calories and add more fiber. This creates a lighter option that still tastes rich.
• High-protein or low-carb version: Replace jumbo shells with thinly sliced, roasted zucchini strips for a low-carb stuffed "roll." You can also add more firm tofu or stir in a scoop of cooked lentils into the filling to boost protein. These swaps create a higher protein meal while lowering carbs.
• Air fryer or oven-baked version: For smaller portions, place filled shells in an oven-safe dish that fits in your air fryer. Cover with foil and air fry at 325°F for 12–18 minutes, checking until sauce bubbles. For a full casserole, the oven-baked method listed above works best. If you want a bit of browning on top, remove the foil in the last 5-10 minutes. You can also try a pan-to-oven method: assemble in an oven-safe skillet and bake the same way.

For a different creamy pasta feel, try pairing the shells with a rich sauce like a creamy vegan sun-dried tomato pasta for a side or flavor swap.

FAQs

Q: Is this recipe high protein?
A: Yes. The tofu and cashews add a good amount of plant protein. If you want an even higher protein meal, add white beans or lentils to the filling.

Q: Can I make this recipe diabetic-friendly?
A: Yes. Use no-sugar-added marinara, smaller portions of pasta, and add extra non-starchy vegetables on the side to lower the glycemic load.

Q: How long will leftovers last in the fridge?
A: Leftovers keep for up to 4 days in an airtight container in the fridge.

Q: Can I freeze individual portions?
A: Yes. Freeze individual portions in meal prep containers. Thaw overnight or reheat from frozen in the oven until warm.

Q: Is this recipe low calorie?
A: It can be. The cashews add calories, so to make a lower calorie version use fewer cashews and add white beans or extra tofu to keep the texture while lowering fat. Pairing with a large salad helps keep the meal lower calorie overall.

Q: Can I use fresh spinach instead of frozen?
A: Yes. If using fresh spinach, sauté it briefly and squeeze out excess moisture before mixing into the filling.

MAKE-AHEAD TIPS FOR Vegan Stuffed Shells

• Assemble the shells up to the point of baking. Cover tightly and refrigerate for up to 24 hours. Bake when ready. This saves time on a busy day and makes it great for meal prep.
• You can also fully bake, cool, and freeze the dish. Thaw in the fridge overnight and reheat when you need it. This makes it a solid option for quick weeknight dinners.
• Portion into meal prep containers for easy lunches. Reheat in a microwave-safe dish or in the oven for better texture.

These tips make this recipe a great choice for meal prep. It saves time and gives you a ready-made, healthy option during a busy week.

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