⏱ 45 min total

Vegan French Onion Skillet Pasta

Name: Vegan French Onion Skillet Pasta
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ medium Onion; ½ cloves, minced Garlic; ⅛ tsp, leaves Thyme; ¼ tsp Salt; ¼ tsp Black pepper; ⅜ tbsp Balsamic vinegar; ⅜ cup, pieces or slices White mushrooms; ⅛ cup Cashews; ¼ cup Vegetable broth; ½ tsp Lemon juice; ¼ tsp Italian seasoning; ¼ tsp Miso; ½ cup Spinach; ½ tbsp Plant-based butter; ½ tbsp Nutritional yeast; 1 oz Whole wheat pasta; ½ cup Water

Per 1 serving · 318 g · 17 ingredients

Calories

288

14%
of a 2,000 cal day

Protein
11g
15% of calories
Carbs
35g
46% of calories
Fat
13g
39% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan French Onion Skillet Pasta (318 g) has 288 calories, with 11 g of protein, 35 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (22% DV), dietary fiber (22% DV) and Vitamin K (68% DV). Keep an eye on sodium and saturated fat, which provide 41% and 27% of the daily value.

Per 100 g

91cal

low energy density

Protein per 100 cal

3.9g

Net carbs

29g

carbs minus fiber

Fiber

6.1g

4.3 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber22%
Vitamin K68%
Riboflavin (B2)127%
Niacin25%
Vitamin B624%

Good source of

10–19% of the daily value

Thiamine19%
Pantothenic acid17%
Zinc18%

Watch

20%+ of the daily value

Sodium41%
Saturated fat27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 25 min

1
Soak cashews in hot water for at least 20 minutes. Meanwhile, wash and thinly slice onions, mince garlic, and slice mushrooms. Set aside.
2
Heat a large skillet over medium heat. Add vegan butter and onions, cooking for about 8 minutes until onions are translucent.
3
Add garlic, thyme, and a pinch of salt and pepper, cooking until onions are golden. Stir in balsamic vinegar and cook until onions caramelize. Remove ¾ of the onion mixture for garnish.
4
Add mushrooms to the skillet and cook for 1-2 minutes. Blend soaked cashews, vegetable broth, lemon juice, nutritional yeast, Italian seasoning, miso, and a pinch of salt and pepper until smooth. Pour this sauce into the skillet.
5
Add pasta and 2 cups of water to the skillet, ensuring pasta is submerged. Cover and cook for 10-15 minutes, stirring occasionally, until pasta is done. Adjust salt and pepper to taste.
6
Mix in spinach, remove from heat, and cover. Let sit for 3 minutes to wilt spinach. Garnish with reserved caramelized onion mixture before serving.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	71 μg	8%
Vitamin C	8 mg	9%
Vitamin D	0.1 μg	0%
Vitamin E	0.5 mg	3%
Vitamin K	82 μg	68%
Thiamine	0.2 mg	19%
Riboflavin (B2)	2 mg	127%
Niacin	4 mg	25%
Vitamin B6	0.3 mg	24%
Folate (B9)	108 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	17%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	3 mg	41%
Potassium	424 mg	9%
Magnesium	111 mg	26%
Phosphorus	220 mg	31%
Zinc	2 mg	18%
Copper	1 mg	71%
Manganese	1 mg	61%
Selenium	27 μg	49%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	849 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.1 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.5 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 288 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Vegan French Onion Skillet Pasta?

One serving of Vegan French Onion Skillet Pasta (1 serving) has 288 calories, which works out to 91 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Vegan French Onion Skillet Pasta high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan French Onion Skillet Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan French Onion Skillet Pasta?

933 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan French Onion Skillet Pasta?

4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (318 g)

Calories288

% Daily Value*

Total fat 13g	17%
Saturated fat 5.4g	27%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 933mg	41%
Total carbohydrate 35g	13%
Dietary fiber 6.1g	22%
Total sugars 4.3g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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