Creamy Pasta and Tofu Recipe

Name: Creamy Pasta and Tofu
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 8 oz dry pasta ((1/2 16-ounce packet)); 1 medium head broccoli (cut into bite-size florets (about 2 ½ cups)); 7 ounces extra firm tofu ((1/2 14-ounce block) pressed, cut into ¾-inch cubes); 1/2 tbsp tamari (or soy sauce); 2 tsp cornstarch; 1.5 tsp garlic powder; 1.5 tsp onion powder; 1.5 tsp paprika; Salt (to taste); 1/2 tsp sesame oil (or neutral flavored oil (optional)); 3 tbsp olive oil; 2 tbsp whole wheat pastry flour (or all-purpose flour, or cornstarch); 2 cups unsweetened nondairy milk; 1 tbsp white miso (dissolved in 1 tablespoon water); 3/4 tsp garlic powder; 3/4 tsp onion powder; 3/4 tsp paprika; 1 tbsp nutritional yeast ((optional but recommended)); Salt & freshly ground black pepper (to taste)

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Quick, easy, and budget-friendly, Creamy Pasta and Tofu is the perfect weeknight dinner. Kid-friendly and made with healthy ingredients. This vegan pasta dinner is loaded with plant-based protein and hits the spot every time. Gluten-free option.

Air fryer tofu, steamed broccoli, and rigatoni pasta in a creamy white sauce. In a white bowl with a black fork.

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You need just a handful of ingredients, and less than 30 minutes to make this creamy pasta and tofu recipe. The tofu is cooked in an air fryer or baked until perfectly crispy. It is then tossed with a luxuriously creamy vegan sauce, and served with al-dente cooked pasta, for a winner dinner.

This Creamy Pasta and Tofu recipe was inspired by my Easy Tofu Rice Bowl, as well as this High-Protein Peanut Soba Noodles with Tofu.

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👩🏼‍🌾 Ingredients
🥦 Substitutions
📖 How to Make Creamy Pasta and Tofu
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
Creamy Pasta and Tofu
💬 Comments

👩🏼‍🌾 Ingredients

Broccoli, paprika, extra firm tofu, dried pasta, cornstarch, garlic powder, onion powder, and tamari in bowls on a white backdrop.

Tofu - Use extra firm tofu for this recipe. It has the least amount of moisture and gets the most crispy. Medium-firm tofu also works, but it will not brown as easily. Press the tofu beforehand, or try to find superfirm or sprouted tofu that is pre-pressed. Nasoya and Wildwood are the brands I use.
Tamari - Use tamari, coconut aminos, or soy sauce. Try to find the reduced sodium options, as they will be less salty.

See the recipe card for quantities.

For the creamy dairy-free pasta sauce:

Unsweetened soy milk, flour, white miso, garlic powder, onion powder, and olive oil.

Nondairy milk - The sauce is dairy-free. Make sure to use unsweetened nondairy milk. Otherwise, the pasta sauce will end up too sweet.
Flour - Wholewheat, wholewheat pastry, and all-purpose flour will work in this recipe. Or use cornstarch or arrowroot instead for gluten-free.
Oil - One of the benefits of using an air fryer is that it is not necessary to use oil. However, a little goes a long way in getting the most desirable crispiness and texture for the tofu.
Miso - Miso is a fermented paste that adds a salty umami flavor. Be sure to dissolve it fully in water before adding it to the skillet. Otherwise, there will be chunks of miso in the sauce, which is never a good thing! Use white or mellow miso. This type of miso is fermented for a shorter time and has the mildest flavor.
Nutritional yeast (optional)- A deactivated yeast commonly used in vegan cooking to add a cheesy, nutty, and savory flavor. It's gluten-free, low in calories, and adds protein, essential B vitamins, and fiber.

🥦 Substitutions

Broccoli - Instead of broccoli, use cauliflower, asparagus, or green peas. Or add baby spinach directly to the sauce at the end, and warm until just wilted.
Tofu - Use tempeh instead. See this How to Cook Tempeh post for how to prepare the best tempeh.
Tamari - use soy sauce or coconut aminos instead
Spices - Switch up the seasoning mix for the tofu as desired. Try Italian seasoning, cajun seasoning, or other spices you have on hand.
Flour - use wholewheat, wholewheat pastry, or all-purpose flour
Pasta - use wholegrain for a healthier meal

For more easy, healthy pasta dinners, visit my pasta recipes page.

📖 How to Make Creamy Pasta and Tofu

Step 1. Cook the pasta according to the directions on the packet until al dente. The pasta will continue to cook in the sauce, so make sure not to overcook it.

Step 2. Cut the broccoli into bite-size florets. Steam the florets until they are just fork-tender. Be careful not to overcook them. Blanching the cooked broccoli in ice water gets it even greener, but it also washes away valuable nutrients.

Step 3. Meanwhile, prepare the tofu.

Extra firm tofu cubes in a glass bowl with tamari, cornstarch, garlic powder, onion powder, paprika, and salt. — Toss the tofu with tamari, cornstarch, garlic powder, onion powder, paprika, and salt.

Be gentle when tossing so the cubes do not crumble. Evenly coat the cubes with the cornstarch mixture. The oil is optional, but it helps the tofu to brown more easily.

Step 4. Transfer the cubes to the air fryer tray or large nonstick baking sheet. Place the tofu in a single layer without overcrowding.

Crispy air fried tofu cubes on a cooking tray.

Either air fry or bake the cubes until crispy.

Step 5. Meanwhile, make the vegan roux. A roux is a mixture of flour and fat used to thicken sauces and soups. Traditionally, it is made with butter, but this vegan version uses oil instead.

Start by heating the oil. Then add the flour and stir constantly. It is essential to keep stirring so the roux does not burn. Add the nondairy milk and continue to stir.

White sauce with black pepper in a large white skillet with a whisk.

Stir the sauce constantly over medium-low heat to prevent any lumps from forming. Dissolve the miso in water, and add it to the sauce. Stir to incorporate.

Step 6. Add the tofu, steamed broccoli, and the desired amount of pasta to the sauce.

Air fried tofu, steamed broccoli, and pasta in a large white skillet with creamy sauce and a whisk.

Heat gently over medium-low heat until warmed through. Serve immediately.

💡 Expert Tips

Cook the tofu in batches if they do not fit in a single layer. Overcrowding the tofu will make it steam instead of brown.
Air fryer tofu - Air fryers vary in cooking time. In the Cuisinart Convection Toaster Oven AirFryer, it took 10 minutes at 400ºF for the tofu to reach the perfect crispiness. This time may vary depending on the brand of air fryer.
Baked tofu - If you do not own an air fryer, baking the tofu works great too. Place the cubes on a large baking sheet in a single layer. Bake at 425ºF for about 20 minutes, or until crispy.
Completely dissolve the miso in water before adding it to the sauce. Lumps of miso do not taste good.
Storage for sauce: The creamy sauce tastes best when served immediately. Refrigerate any leftovers in an airtight container for up to 3 days. Add water to reheat until it has the desired texture.
Store leftover tofu and broccoli in a separate container in a separate container from the sauce for up to 4 days. Reheat in a toaster oven or conventional oven.

🙋🏽‍♀️ Recipe FAQs

How do you make pasta sauce creamy without heavy cream?

Make a roux using flour instead. A roux is a cooked paste of flour and fat (butter, oil, lard, shortening) used to thicken sauces and other liquid mixtures like stews and soups. This recipe uses a vegan roux to thicken the sauce.

How to make a vegan roux without flour?

Roux is commonly made with flour, but you can also substitute the flour in this recipe with cornstarch or arrowroot powder. Mix the cornstarch or arrowroot powder with water to form a slurry before adding it to the pan and cooking it with the oil.

What can you use instead of milk in a roux?

You can add hot broth to the roux if you are thickening a soup or gravy, or add hot plant-based milk like soy milk, oat milk, almond milk, or coconut milk if you are making a vegan cheese sauce or white gravy.