creamy one-pot pasta with yoghurt and peas

Tangy yoghurt and frozen peas come together in this lightened up quick and easy one-pot creamy pasta dish.

one-pot creamy pasta with peas //

Every once in a while, maybe once a year or so, I subject myself to a flurry of activity intended to move this blog forwards. I did this recently. I joined a couple of new groups on Facebook, learned some new sites where I could submit my posts, and, mere moments after telling someone that four posts a week was absolutely the most I could handle, I bumped (for a brief time) up to six posts a week. And then the inevitable and predictable burnout happened, and last week I missed a post. Two, actually.

When I was in New York recently, I had a wonderful lunch with Gena from Choosing Raw, and we discussed, among other things, this blogging business. Gena pointed out how much easier blogging had been when she was a student, in some ways, because she always knew where her priority was. This has stuck with me since, and I know that she’s right.

creamy cauliflower pasta bake //

When I was doing my MSc work, I would post twice a week on a good week. When I graduated, I began posting four times a week: two recipes, one nutrition post, and WGATW on Fridays. That’s a lot of content, but it’s been mostly manageable. And then I thought I’d start adding snack ideas each week, which are fun and are quick and easy posts, and I also decided to bring back an old post from the archives once a week, which bumped me up to six posts per week.

This work, plus my office job, plus my business, means that more often than not I’m on my computer from around 6am – 10pm. It means that my weekends are spent testing and photographing recipes, because in order to keep up this pace I need to photograph at least two successful recipes per weekend. And it means that I end up cooking for the blog instead of cooking for pleasure.

Remember back in January when I said I was striving for better work-life-blog-business balance? Riiiiight. That.

So, over the last couple of weeks I’ve taken a bit of a step back. I’ve kept the computer closed once I get home for the evening. I’ve cooked things I want to eat, and haven’t taken any pictures. We looked after our favourite dog this weekend past, and instead of spending long hours in the kitchen then long hours on the computer, I spent long hours walking and playing in the March snow.

And during this time, I’ve also been thinking about you, dear readers, and wondering how much content you *actually* want from me each week. To be honest when I go to my Feedly and see a dozen unread posts from a particular blog, I tend to feel overwhelmed and skip it over. When I see a fresh post from someone who doesn’t post as often, I go right for it, excited to see what that blogger is up to. Particularly for those of you who are email subscribers, do you really want to hear from me six times a week? Is four posts per week too much or too little?  I’m sure I’m not the only one who feels this way, so, is less more when it comes to reading blogs?

one-pot creamy pasta with peas //

In the spirit of simplicity, I offer you this pasta. It’s quick and easy, it’s light, and it’s delicious. It all comes together in one pot, and can be on the table in under 30 minutes, including the time it takes to boil the water, which is perfect for a weeknight dinner. Tangy yoghurt replaces traditional cream and cheese, creating a creamy sauce deep in flavour but with all of the lightness I tend to seek in the spring. Frozen peas defrost in the pot, and, together with a good amount of parsley, make this dish bright and fresh. Whole wheat pasta shells create perfect bites, and bring a bit more nutrition to the table compared to regular white pasts. This dish is every bit as comforting as it is light, which makes it perfect for the chilly transition into spring. I really hope you’ll give it a try.

MM_Know_Icon_FINALFrozen peas are low in fat, high in dietary fiber, and are a good source of protein , manganese, folate, vitamin B1, potassium, and phosphorous. The high fiber content in dried peas is thought to be helpful in lowering cholesterol and stabilizing blood sugar levels.

Whole wheat pasta, made from flour with the bran and germ intact, is a significantly better source of fiber and nutrients than the regular wheat version. Bear in mind that pasta portions, particularly in restaurants, are often waaaaaaay larger than they should be. Aim for around a 1 cup serving of cooked whole wheat pasta.

one-pot creamy pasta with peas //

Two years ago: Moroccan Carrot and Chickpea Salad
Three years ago: Date Almond Smoothie

one-pot creamy pasta with peas //
5 from 1 vote

one-pot creamy pasta with yoghurt and peas

Tangy yoghurt and frozen peas come together in this lightened up quick and easy one-pot creamy pasta dish.
Course main, pasta, quick and easy
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Author Katie Trant


  • 450 g whole wheat pasta shells
  • 1 tsp extra virgin olive oil
  • 1 clove garlic crushed
  • 1 cup full fat plain yoghurt
  • 1 1/2 cups frozen peas
  • 1/2 cup finely minced parsley
  • salt and pepper


  1. Put a large pot of water over high heat and bring to a boil.
  2. Salt the water generously, and then add the pasta shells. Cook for 8-12 minutes, or according to package directions, until the pasta is just al dente.
  3. Scoop a large cup of the pasta water out of the pot, and set it aside.
  4. Turn the stove to low, drain the pasta, and then set the same pot back on the still-warm burner.
  5. Add the olive oil and garlic to the pot and stir for a moment to combine. Now add the frozen peas, and sauté for 1-2 minutes to take off the chill.
  6. Add the yoghurt, pasta, and parsley, and stir to combine well.
  7. If the yoghurt sauce is too thick, add some pasta water, 1 Tbsp at a time, until the sauce has reached the desired consistency.
  8. Season with salt and pepper, remove from the heat, and serve immediately.

Recipe Notes

Since the yoghurt is intended to replace a cream sauce, I tend to choose a full fat yoghurt in this recipe. My preference is for creamy Turkish style yoghurt, and the one I use is 10% fat. A leaner yoghurt would also work, but bear in mind the lighter you go the less creamy your pasta will be.


one-pot creamy pasta with peas //




  1. Kimberly says


    Your blog is my favorite because the information you impart is reliable, scientific, simple and realistic. Plus, your recipes are great. I can’t keep up with tons of blog posts personally so I tend to skim over many other blogs due to sheer volume, but I read all of yours. I can’t see how you keep up the schedule you’ve been doing so I thought I’d give you a list of the posts I get the most out of. First, your Nutrition and Live Well posts are awesome. Second, I really appreciate the What’s Good Around the Web and Meal Planning posts. And I so enjoy your recipes, but fewer would be good because there are so many recipes I want to try and I get overwhelmed and/or lose track when there get to be too many on my to make list.

    Thanks for compiling this blog. Find a healthy balance so you can keep it up over the long term!

    • Katie Trant says

      Thanks for the thoughtful comment, Kimberly! It’s interesting, I really expected people to say the opposite, but it seems that the nutrition, live well, and WGATW posts are people’s favourites and most people could do with fewer recipes. This has definitely given me a lot to think about!

  2. Alissa says

    I absolutely know the feeling! At some point I kicked up to six posts a week too, and I keep telling myself it’s time to cut back in the interest of work/like balance…but for the most part that does’t happen unless something doesn’t go as planned. Simplicity definitely helps – both when it comes to recipes for the blog and those just to make for myself. This dish sounds lovely. Pinning it for one of those nights when I cook for me and not the blog. 🙂

  3. Linda @ Veganosity says

    That’s something that I’ve been contemplating too. My blog is my job, so I feel obligated to post at least four times a week, but then I wonder if I’m boring or annoying my subscribers. I’d love to know what the perfect number is. However, I love reading your blog, so you just keep doing what you’re doing and I’ll keep reading. 🙂

    I’ve never thought to put yoghurt in pasta. I could try a soy yoghurt (not coconut), it sounds interesting and looks delicious.

    • Katie Trant says

      For me, four posts a week feels realistic and not overwhelming, though four *recipes* a week I definitely couldn’t do. Blogs like yours with a lot of recipes I tend to come to a couple of times a week and catch up on what I’ve missed, pin the recipes I want to make, and comment on a couple. There’s just so dang much content out there!

  4. Christine says

    I agree with everything that Kimberly said in her comment. The nutrition information and live well posts are the ones I will always click on and read right away – and honestly this in one of the few blogs I still keep up with. Like you I spend a lot of work time in front a computer too, and I’m just feeling like limiting my entertainment and social time on computers to feel more balanced, so I tend to only keep reading the things that have the most value to me. I love your recipes, and have made more from this site than from any other that I follow, but I too have a long list of backlogged, bookmarked recipes to try so would be fine with less per week. I am just waiting for you to announce that you’re working on a book… I’d love a nutrition and recipe book from you! : ) (not to add to the pressure!)

    • Katie Trant says

      Ah, Christine, I’d love to be working on a book! I do have an idea rattling around in my head, so it’s probably just a matter of prioritizing actually getting it out of my brain and on to paper and then finding someone who’s interested in publishing it. It’s interesting that the consensus is that fewer recipes is ok – I totally expected the opposite – definitely gives me a lot to think about!

  5. alison says

    this morning i was wondering what i was going to do with the huge container of yogurt i’d bought for max before knowing he was going to be out of town all week.

    thanks KT!

    ps: jack says you’re his third favorite human.

    • Katie Trant says

      It’s a perfect quick, easy, and healthy dinner. This one has Bonner written all over it! Third favourite human is quite the honour, I’ll take it! And I look forward to his next visit 🙂

  6. kellie@foodtoglow says

    I admire and respect your honesty. I can’t believe you have kept up this pace, and even increased it. I do enjoy all of your posts, but it is also important for you do to what fits you and your lifestyle (and Paul’s too). I know we are important to you, but put yourself first. If you wish to blog 6 times a week, great stuff and we will still be here reading and commenting and sharing. But blog less, we will be here just the same. I average two a week, but sometimes it is more. But really it is dictated by what is going on in my life. As i have fully entered my 50s I have realised I blog for myself more than I blog for others. And that is quite freeing. But that is just me. You need to follow your heart. And as for the recipe, you inspired me to make a pasta with asparagus and rocket (i am not a pea person) with yogurt for tonight’s single lady supper 😉

    • Katie Trant says

      I love the convenience of frozen peas, but asparagus and rocket sounds just lovely. I’ll have to keep that in mind for next time – and I’ve got some single lady suppers coming up as well! Your comment has made me realize that over the last year I’ve shifted from blogging for myself to blogging for an audience. Though the comments on this post have made me realize that my most loyal readers value what I have to say about nutrition and wellness above and beyond me cranking out recipes, and that in of itself is freeing.

  7. Lori says

    I guess I would like 1 or 2 recipe posts per week if that works with your schedule. I greatly appreciate the nutrition info that accompanies each recipe. I think it’s perfectly fine for you to take some breaks. Life goes by so fast! We need to make sure we’re doing some fun things while we can!

  8. tessa says

    I have learned so much from WGATW. I may skim some of the articles but inevitably I find at least one per post that I read carefully and it sticks. I look forward to these posts. And I find your nutrition articles inevitably reverberate inside my head long after I’ve read them, usually while I am planning what to put in my cupboards. Now that you mention it, I do feel a bit overwhelmed by the number of recipes. Although I’m always keen to try them. I am starting to wonder when that cookbook will be published, so I will have a sensible ‘go to’ set of recipes.
    I agree with the others. No need to knock yourself out. We are getting it! Thank you for all your efforts.

    • Katie Trant says

      Glad that you enjoy the WGATW posts so much! And yes, hopefully a book one day, but in the mean time, I’ll take it easy on the recipes and keep doing what I do 🙂

  9. Joyce says

    I love getting your posts, but 4 feels more manageable to me as a reader and you as a writer. Love the recipes but never have chance to try them all. Love the nutrition info, so good to have. You make reading some difficult stuff easy, so thank you.

    • Katie Trant says

      Thanks for commenting, Joyce! Glad you like the nutrition info and find it approachable. Four does seem like a reasonable number for both sides, doesn’t it?

  10. Emma says

    This seems to be a theme in the “blogosphere” at the moment 🙂 Personally, I love everything you write, but just like you told me last week “we’re not saving lives” 🙂 I tried a similar recipe to this one last week, but it was a total flop! Happy you are here to set me straight!

  11. Jayaraj MS says

    Great article. I love the nutrition information, so good to have. Thank you so much for all of the information presented such a beautiful and easy way.


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