Tofu Pasta Sauce Recipe (High-Protein)

Name: Tofu Pasta Sauce
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 12 ounces dry pasta; 14 ounces firm tofu; ¼ cup plus 2 tablespoons extra-virgin olive oil (or low-sodium vegetable broth, or water); 2 garlic cloves; ¼ cup nutritional yeast; 2 tablespoons mellow miso ((white miso)); 6 sun-dried tomatoes (rehydrated or preserved in olive oil); Fresh lemon juice (to taste); Crushed red pepper (to taste)

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High-Protein Tofu Pasta Sauce is a quick, delicious, vegan, and budget-friendly recipe. It's a dinner the whole family will love, and it's kid-approved. This flavor-packed recipe uses firm tofu for a protein-rich and creamy sauce.

Penne in creamy white tofu sauce with chunks of sun-dried tomatoes in a bowl.

No chopping, no fuss-just a creamy, flavor-packed pasta sauce ready in under 25 minutes. This is one of those recipes you'll want to have on hand for busy weeknights when dinner needs to happen fast.

It's so simple, even my teens can make it start to finish (and they do!).

This recipe was inspired by my Vegan Pasta Bake with Mushrooms, Sun-Dried Tomato Pasta, and my High-Protein Creamy Mushroon Pasta. Try my Creamy Dairy-Free Vegan Lemon Pasta for another nut-free sauce.

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👩🏼‍🌾 Ingredients
🫙 Substitutes
📖 How to Make High-Protein Tofu Pasta Sauce
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made this recipe?
Tofu Pasta Sauce
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👩🏼‍🌾 Ingredients

Below are some notes about the ingredients from me, as an expert in nutrition.

Tofu, olive oil, crushed red pepper, lemon, garlic, sun-dried tomatoes, nutritional yeast, garlic, and miso.

Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It's made from soybeans, which are naturally gluten-free and low in calories. Plus, it's a good source of iron and contains no cholesterol. It's also rich in heart-healthy isoflavones and good fats. In addition, it's very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Nutritional Yeast: Due to its cheesy, nutty flavor, nutritional yeast can be added to just about all your meals and snacks for extra protein, vitamins, minerals, and antioxidants. (See my recommended brands tested for heavy metals below.)
Miso adds a savory depth and may not raise blood pressure in the same way that salt does. It is a traditional Japanese fermented soybean paste made by aging soybeans with salt and a koji culture (often with rice or barley), resulting in a savory, umami-rich ingredient used in soups, dressings, marinades, and sauces. Miso offers several health benefits-it's rich in probiotics, supports gut health and digestion, and provides essential minerals, antioxidants, and compounds that may reduce inflammation and strengthen the immune system.
Sun-Dried Tomatoes: Loaded with lycopene, a potent antioxidant linked to heart health and reduced inflammation. (Oil-free option in recipe card.)
Garlic boosts iron and zinc absorption.
Fresh lemon juice brightens the sauce and balances the richness.
Olive oil or vegetable broth

🫙 Substitutes

Extra-virgin olive oil - This gives the tofu pasta sauce a creamy and smooth texture. However, feel free to substitute the olive oil for vegetable broth or water with fresh lemon juice, for an oil-free option.
Sun-dried tomatoes - Use rehydrated dried sun-dried tomatoes for an oil-free option, or go with the kind packed in olive oil for extra richness.
Nutritional yeast - substitute with vegan parmesan as needed
Crushed red pepper - omit for nonspicy

For easy and healthy pasta dinner ideas, visit my Vegan Pasta Recipes page.

📖 How to Make High-Protein Tofu Pasta Sauce

This is an overview. The full recipe is at the bottom of the post.

Extra-firm tofu, nutritional yeast, miso, garlic, and olive oil in a food processor.

Add the tofu, miso, garlic, nutritional yeast, and oil to a food processor.

Creamy white tofu pasta sauce in a food processor.

Press the 'on' button. Process until smooth and creamy, adding water or oil as needed. Use a spatula to scrape down the sides so everything gets incorporated evenly.

White and creamy tofu sauce for making Vegan Pasta Bake with Mushrooms.

Cook the Sauce: Transfer the tofu pasta sauce to a large sauté pan and add the reserved pasta water to thin out the sauce. (Remember to save some when your pasta is done cooking.) Cook until warmed through. Mix in the sun-dried tomatoes and cooked pasta. Add fresh lemon juice and crushed red pepper.

✔️ Expert Tips

Use firm tofu for a creamy, high-protein base-no need to press it; just drain and blend.
Use rehydrated sun-dried tomatoes for an oil-free option, or oil-packed for extra richness.
Broth or olive oil helps blend everything smoothly-use broth for lighter, oil-free results.
Save some pasta water before draining-it's starchy and perfect for thinning out the sauce while helping it cling better to the pasta.
Storage: If you don't plan on using all the sauce, transfer some to an air-tight container before adding the pasta. Refrigerate for up to three days.
To reheat the sauce, add water until the desired consistency.