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Creamy Tofu Alfredo Pasta Recipe

A rich vegan Alfredo pasta using blended tofu for a creamy, protein-forward sauce that feels indulgent yet balanced.

Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 400
Ingredients Method Notes

Ingredients
  

  • Pasta fettuccine or penne: 300 g
  • Firm tofu cubed: 200 g
  • Unsweetened plant milk: ¾ cup 180 ml
  • Olive oil: 1½ tablespoons
  • Garlic minced: 3 cloves
  • Nutritional yeast: 3 tablespoons
  • Lemon juice: 1 tablespoon
  • Cornflour: 1 tablespoon
  • Salt: 1 teaspoon
  • Black pepper: ½ teaspoon
  • Nutmeg powder: ⅛ teaspoon
  • Pasta cooking water: ¾ cup as needed
  • Fresh parsley chopped: 2 tablespoons

Method
 

  1. Cook pasta in salted water until al dente, then reserve cooking water and drain.
  2. Blend tofu, plant milk, nutritional yeast, lemon juice, cornflour, salt, pepper, and nutmeg until smooth.
  3. Heat olive oil in a pan and sauté garlic briefly until fragrant.
  4. Pour blended sauce into the pan and simmer gently for three minutes.
  5. Add cooked pasta and toss slowly.
  6. Add reserved pasta water gradually until sauce turns silky.
  7. Cook two minutes, then remove from heat.
  8. Garnish with parsley and serve warm.

Notes

Nutritional Values (Per Serving)

  • Calories: 400 kcal
  • Total Fat: 11 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 52 g
  • Fiber: 6 g
  • Protein: 21 g

Vitamins & Minerals (Per Serving, % DV)

  • Calcium: 30%
  • Iron: 22%
  • Phosphorus: 28%
  • Magnesium: 18%
  • Vitamin B6: 20%

Additional Notes / Tips

  • Keep heat low to avoid sauce rebellion.
  • Add mushrooms for extra depth.
  • Serve immediately, confidently, and without explaining tofu choices.