Easy Tofu Pasta Sauce [Oil Free]

A creamy and delicious lemony tofu pasta sauce with fresh spinach and tomatoes! It’s super quick and easy to make, filled with flavour, and ready in just 20 minutes.

This was inspired by my dairy-free cashew-based Alfredo sauce, but in the interest of lowering the calories and fat, this time we’re using tofu. 😉

Pair this delicious dish with some air-fried eggplant or green beans. Or with this yummy garlic parmesan roasted cauliflower.

Why you’ll love this dish

• Quick + Easy! All you need are mostly pantry ingredients, and 20 minutes to whip up this simple tofu pasta sauce! (It’s perfect for busy weeknights.)
• Wholesome: The sauce is protein-dense and virtually fat-free, using a tofu base. Plus, I’ve added fresh tomatoes and spinach to amp up the nutrients.
• Delicious! The sauce is silky smooth (thanks to silken tofu), flavourful, and incredibly satisfying.

Ingredients + Substitutions

Here’s everything you’ll need to make this delicious vegan tofu pasta sauce.

• Tofu: Silken tofu will yield the smoothest and creamiest results. But if you cannot find silken tofu, you may use a soft block of tofu with similar results. For firm or extra firm tofu, increase the broth as needed to thin out the sauce and blend a bit little longer to get it smooth.
• Broth: Use a flavourful broth, like our homemade bouillon or your choice.
• Nutritional yeast: Adds umami savoury flavour to the white sauce.
• Lemon: Adds a slightly citrusy, tangy flavour to the sauce. If you don’t have fresh lemons on hand, use apple cider vinegar with similar results.
• Spices: I’m using fresh garlic, plus dried thyme, salt, and black pepper. Increase or decrease as preferred. If you don’t have fresh garlic on hand, you may use a ½ teaspoon of garlic powder.
• Pasta: Use your pasta of choice. I like rotini, but other shapes like penne, spaghetti, linguine, or angel hair also work well. Use whole-grain or gluten-free pasta if preferred.
• Veggies: I like spinach and cherry/grape tomatoes to add colour and extra nutrients to the dish. You may sub with other veggies you have on hand, or omit them if preferred.

Instructions

(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

Add the tofu, broth, garlic, and spices to your blender. (photo 1)

Process until completely smooth. (photo 2)

Transfer the sauce to a skillet and add the spinach and tomatoes. (photo 3)

Simmer until the spinach wilts and stir in the cooked pasta. (photo 4)

Serve with a sprinkle of vegan parmesan cheese or red pepper flakes, if you’d like.

Equipment

A powerful blender or food processor (affiliate links) is recommended for the smoothest texture.

But if you’re using silken tofu, you should have no trouble getting your tofu pasta sauce silky smooth.

Storage

Leftovers will keep in the fridge for 3-4 days in a sealed container.

Reheat leftovers in a pan on the stovetop until heated through. The sauce will thicken as it cools, so add a splash of broth or plant-based milk to the pan while heating it to loosen.

I don’t recommend freezing pasta as it alters its texture. However, you may freeze the tofu pasta sauce separately in a freezer-safe airtight container for up to 3 months.

More delicious vegan pasta recipes

📖 Recipe

Quick + Easy Tofu Pasta Sauce

A creamy and delicious lemony tofu pasta sauce with fresh spinach and tomatoes that's ready in 20!

5 from 8 votes

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Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Course: Main Course

Cuisine: American, Canadian, Italian

Servings: 4 Servings

Calories: 289kcal

Author: Rosa

Equipment

Vitamix Blender

Ingredients

• ▢ 12 ounces silken tofu use GMO-free if possible
• ▢ ½ cup vegetable broth
• ▢ 2 tablespoons nutritional yeast
• ▢ 2 tablespoons lemon juice approx. half a lemon
• ▢ 2 cloves garlic peeled
• ▢ ⅛ teaspoon dried thyme
• ▢ ¼ teaspoon black pepper or to taste
• ▢ ⅛ teaspoon sea salt or to taste
• ▢ 3 large handfuls baby spinach
• ▢ 10 ounces cherry tomatoes halved, if preferred
• ▢ ½ pound rotini pasta or your choice

Optional Garnishes

• ▢ vegan parmesan cheese
• ▢ red pepper flakes
• ▢ fresh basil or parsley

US Customary – Metric

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Instructions

• Bring a large pot of generously salted water to a boil and cook your pasta according to package directions for 'al dente' pasta. Drain and set it aside.
• Meanwhile, add the tofu, broth, nutritional yeast, lemon juice, garlic, thyme, salt, and pepper to a blender and process until smooth.
• Transfer the sauce to a large skillet and add the spinach and tomatoes. Heat over medium heat until the spinach is wilted. Then stir in the cooked pasta, mix well, and serve.

Notes

• Salt your pasta water. Make sure to add enough salt to your pot of water for the best texture and flavour. Here’s a handy guide to help you salt your water perfectly each time.
• Cook your pasta ‘al dente’. Al dente pasta is typically 1-3 minutes “underdone”. This is how Italians eat their pasta. 😉 We like a little bit of bite, and no mush.

Leftovers keep refrigerated for 3-4 days. The sauce will thicken as it cools, so reheat on the stovetop with a splash of broth to loosen until heated through.

Nutrition

Calories: 289kcal | Carbohydrates: 50g | Protein: 14g | Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 118mg | Potassium: 532mg | Fiber: 4g | Sugar: 5g | Vitamin A: 419IU | Vitamin C: 20mg | Calcium: 51mg | Iron: 2mg

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*Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.