Silken Tofu Pasta Sauce is a healthy alternative to cream sauce and a lighter option than vegan sauces made with nuts. With just 7 ingredients and 10 minutes of prep time, you'll love the flavor and versatility of this sauce! Enjoy it as a garlicky tofu Alfredo, or add one key ingredient to transform it into a tofu cheese sauce that's perfect for mac and cheese or pouring over potatoes, veggies, and more.
When I say that this silken tofu sauce is versatile, I mean it! It's literally a pasta sauce, cheese sauce, and cheesy dip, all in one!
In other words, it's my new go-to when I want a creamy base for a sauce that's light, rich in plant-based protein, quick to make, and nut-free.
The recipe couldn't be easier, and the savory, garlicky, cheesy flavors really are satisfying.
I'll show you how to adjust the flavor from a creamy tofu pasta sauce – similar to Alfredo – to a tofu cheese sauce by adding roasted red pepper and a bit more nutritional yeast and acidity.
For more ways to use silken tofu, check out this collection of 27 Silken Tofu Recipes.
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Why You'll Love It
- Wholesome: Silken tofu is low in fat, high in protein, and a great source of Omega-3s. And since it's naturally creamy, we don't need oil, nuts, seeds, or flour for this sauce. Imagine, a healthy, low-fat, dairy-free, gluten-free, lusciously creamy sauce with protein? Yes, please!
- Quick and Easy: Simply blend the seven ingredients, then heat the sauce on the stovetop for a few minutes to enhance the flavors. It's that easy!
- Accommodates Special-Diets: The recipe is free from gluten, nuts, and oil.
- Great for Meal Prep: This creamy sauce keeps in the fridge for up to 5 days. So throughout the week you're ready to toss it with pasta, pour it over veggies, or use it as a dip!
Ingredient Notes
- Silken Tofu: I usually buy the refrigerated type of silken tofu found near the produce section versus the shelf-stable aseptic type like Mori-Nu. I feel like the flavor is softer, more mild. But the recipe will work either way. Since the aseptic boxes are smaller (12 oz vs 16 oz), you can use two of them for a total of 24 ounces, and multiply all of the other ingredients by 1.5.
- Nutritional Yeast: I'm a big fan of non-fortified nooch like the one made by Sari Foods. It is more expensive, but in recipes like this where it's a significant part of the flavor, I think it's worth it. You'll also notice it isn't bright yellow in color like most common brands.
- Lemon: Fresh lemon juice tastes best here. I also like to include a bit of lemon zest for extra cheesy flavor. You can skip the zest and use bottled lemon juice if that's what you have.
- Vinegar: This extra acidity is important for the cheesy flavor. I used white wine vinegar. Distilled white vinegar works, too.
- Garlic: Try to use fresh garlic if possible, instead of powdered. Garlic is critical to the savory flavor of the sauce.
- Roasted Red Pepper (optional): If you're making the basic creamy pasta sauce, you don't need this ingredient. But it does add nice cheesy flavor if you're planning to make mac and cheese.
- Salt: I often include miso in my cheesy sauces but wanted to keep the ingredients as accessible as possible. Note that some saltiness is critical to recipe. I used fine sea salt, but feel free to sub white miso, to taste, or a combination of miso and salt.
See the recipe card below for amounts and step-by-step instructions.
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How to Make Tofu Pasta Sauce
Step 1: Combine all of the ingredients in a blender. Start on low and increase to high speed, stopping to scrape down the sides of the blender as needed.
Step 2: Taste the sauce, and add more lemon, garlic, salt, and/or nutritional yeast as desired. If including the roasted red pepper, add a small piece, blend until smooth, and taste again.
You can store the sauce in the fridge until you're ready to use it.
Or heat it briefly on the stove to serve now. Toss with your favorite cooked pasta or pour it over roasted vegetables, potatoes, fries, loaded baked potatoes... whatever your heart desires!
Hint: When adjusting the flavors, add small amounts and taste as you go.
Serving Suggestions
- The cheesy version of the sauce is perfect for creating a healthy, protein-rich vegan mac and cheese.
- Instead of pasta, stir the sauce into rice or other grains for a creamy and comforting side dish.
- We also love it spooned on top of air fryer broccolini, roasted Brussels sprouts, cauliflower, and potatoes.
- Use it as a dip for tofu fries and vegan chick'n nuggets.
- When I'm craving a spicy kick, I like to add crushed red pepper flakes to the sauce, either the basic creamy pasta sauce or the cheesy version. You can also add a few dashes of your favorite hot sauce to individual servings.
Tofu Sauce Variations
- Creamy Alfredo: This is the basic, 6-ingredients garlicky pasta sauce.
- Multi-Purpose Cheese Sauce: Jarred roassted red peppers add color to the sauce and give it more of a cheddar cheese flavor. Pimentos work, too.
- Green Sauce: When the kids ask for mac and cheese, but you want them to eat a vegetable, add a few handfuls of baby spinach to the blender. Voila! Healthy green pasta sauce!
- Creamy Mushroom Sauce: For my fellow mushroom-lovers, saute 8 ounces of mushrooms with one shallot or a small onion until softened. Add this mixture to the blender, and blend until it's as chunky or smooth as you like.
- Creamy Tomato: Add one (15 oz) can crushed or diced tomatoes to the blender along with a pinch of red pepper flakes and freshly cracked black pepper.
- Cheesy Dip: Add the roasted red pepper and serve it like nacho cheese. Another option is to add dried chipotle flakes, cumin, and your favorite salsa to taste. Since these are strong flavors, it's totally up to you whether or not to include the roasted red pepper.
- Flavor Boosters: To any of the above variations you can add smoky, spicy, or herbaceous flavors with ingredients like smoked paprika, cayenne pepper, red pepper flakes, chipotle in adobo, liquid smoke, or herbs like thyme, basil, and dill.
Equipment
A blender will create the smoothest, creamiest sauce. A large food processor also works, but it's a good idea to grate or mince the garlic first.
FAQs
If you can't find silken tofu, soft tofu can be used. You'll need to add a splash of water or plain, unsweetened non-dairy milk to the blender for consistency.
Absolutely. Using silken tofu as the base of the sauce, you can add richness with ingredients like raw cashews, vegan butter, and/or olive oil. After adding these to the blender, taste the sauce and adjust the seasonings as desired.
Store the sauce in an airtight container in the refrigerator for 4-5 days. You can also freeze it for up to 2 months. Thaw overnight in the refrigerator, blend again, and reheat on the stovetop or as part of another recipe.
Helpful Tips
- Taste as you go. Then add small amounts of any ingredient you'd like more of, such as lemon, nutritional yeast, or garlic.
- Heat the sauce briefly. This enhances and develops the flavors. Before you toss the sauce with pasta or drizzle it over potatoes or veggies, heat it for just 3-4 minutes on the stovetop.
- Also adjust the seasonings at the end. Depending on your final dish, you may find you want a bit more salt or tang once everthing is combined. I like to add another squeeze of lemon just before serving.
More Tofu Recipes
Recipe
Silken Tofu Pasta Sauce
Equipment
Ingredients
For the basic creamy pasta sauce:
- 16 ounces silken tofu - I prefer the refrigerated type
- 6 Tablespoons nutritional yeast - For the best flavor choose a non-fortified brand like Sari
- ⅛ teaspoon lemon zest, optional
- 2 Tablespoons lemon juice
- 2 teaspoons white wine vinegar - or 1½ teaspoons distilled white vinegar
- 1 medium clove of garlic, peeled
- 1 teaspoon fine sea salt
- ⅛ teaspoon ground mustard, optional
For a cheese sauce:
- 1 3-inch piece roasted red pepper from a jar - see Notes
Instructions
- Note that as written the recipe makes about 2¼ cups of sauce, enough for 8 ounces of dry pasta. For a full pound of pasta, prepare a double batch of sauce.
- Combine all ingredients except the roasted red pepper, if using, in a full size blender. Start on low speed, then increase to high. Blend until smooth. Stop to scrape down the side of the blender as needed.
- Taste the sauce, and add more lemon, garlic, salt, or nutritional yeast as desired. Add a small piece of roasted red pepper, if using, and blend again. Taste and add more if you like.
- If not serving right away, transfer to an airtight storage container and refrigerate until ready to use. Otherwise, pour into a saucepan. While whisking, cook over medium-low heat until bubbly and hot, 3-4 minutes.
- Toss with your choice of cooked pasta, or serve as a sauce over roasted vegetables, potatoes, french fries, and more.
Notes
- Green Sauce: Add 2-3 large handfuls of baby spinach to the blender for a healthy green pasta sauce.
- Creamy Mushroom Sauce: Saute 8 oz. mushrooms with one shallot or a small onion until softened and dry. Add this mixture to the blender, and blend until it's as smooth as you like.
- Cheesy Dip: Add 1 teaspoon tapioca starch (before heating) and the roasted red pepper and serve it like nacho cheese. Another option is to add ½ teaspoon each dried chipotle flakes and cumin, plus your favorite salsa to taste.
- Flavor Boosters: To any of the above variations you can add smoky or spicy flavors with ingredients like smoked paprika, cayenne pepper, red pepper flakes, chipotle in adobo, or liquid smoke. The basic pasta sauce is delicious with fresh or dried herbs like basil, thyme, parsley, and rosemary.
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Nori Nitschke
My hub said he loved it! Made the Mac and cheese version for lunch today! I didn’t have roasted red peppers or silky tofu…but I subbed half of a sweet potato for color and used firm tofu….best ev-er! Thanks Lori ❤️
Kathy
Love this idea. I will make the mushroom version tomorrow.