This protein-packed, dairy-free alfredo will become your new pasta obsession, similar to my Classic Lentil Bolognese. If you love alfredo sauce but don’t love the way it makes you feel, then this is your sign to make my High Protein Nut-Free Vegan Alfredo. This dish comes together in just 20 minutes. It’s kid-friendly so would make for the perfect weeknight dish! If you want more healthy pasta dishes, try my Vegan Roasted Red Pepper Alfredo, One Pan Gnocchi, or Vegan Pesto Pasta.
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Notes on Ingredients
- Pasta: I used penne, but any shape of pasta works! Fettuccine works well. Use gluten-free pasta to make this dish gluten-free.
- Tofu: Use high-protein or extra-firm tofu.
- White Beans: Strain and rinse your beans thoroughly before using to help prevent gas and bloating.
- Cauliflower: I used Josie’s Organics. Fresh or frozen cauliflower is fine.
Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW (scroll to it) in the recipe card.
How do you make High Protein Nut-Free Vegan Alfredo?
- Cook the pasta and strain.
- Steam cauliflower until soft then add into blender with beans, tofu, pasta cooking water, nutritional yeast, salt, pepper and garlic. Blend until smooth.
- Pour sauce into pasta, stir, and enjoy!
- Step 1: First, cook the pasta and strain. Steam the cauliflower until soft.
- Step 2: Then, add the cauliflower to a blender with beans, tofu, pasta water, nutritional yeast, and spices. Blend until smooth.
- Step 3: Pour the sauce over the pasta and stir well.
- Step 4: Finally, serve warm and enjoy!
Commonly Asked Questions
The nutritional yeast adds cheesiness without the dairy! Find it in the spices/seasoning or baking aisle of your grocery store.
While you don’t have to, pasta cooking water contains a starch that helps thicken the sauce and add flavor. If you forget to save some of the water, you can use regular water, unsweetened non-dairy milk, or vegetable broth.
I loved using penne here, but any shape works. A long noodle like fettuccine is a classic with alfredo sauce!
A high-speed blender works best, but a food processor should work too. Just be sure your cauliflower is steamed well and is very soft.
I used the fresh organic cauliflower for this alfredo from Josie’s Organics, an amazing all organic company that grows their produce in the fertile California Valley. Their family farming business dates back to the 1920’s, when two young Swiss immigrants, Sebastian and Josie Braga decided to start growing beets, tomatoes, onions, hay and corn. Today, three generations later, the organic family farming tradition is being kept alive! Josie’s Organics harvests over 25 varieties of USDA certified organic veggies. I love their inspiring story and love supporting them by buying their produce!
Josie’s Organics doesn’t use any synthetic fertilizers or pesticides on their farms. This is so important! If I see Josie’s Organics in the grocery store, I snatch it up real quick because it’s truly such fresh produce. You can find their produce at stores like Trader Joe’s, Whole Foods, Sprouts and many more. Be sure to look out for Josie’s Organics in your local store! Use their store locator!
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Extra Helpful Tips
- Use gluten-free noodles to make this dish gluten-free.
- Stir in spinach at the end and let it wilt to add greens to the dish.
- Steam the cauliflower in the microwave or on the stove, or boil it in water until very soft. Test its doneness by piercing it with a fork.
- Save 2 cups of pasta cooking water from the pasta, before straining it, to use in the sauce.
- Serve with a side salad like my Classic Vegan Caesar Salad.
How to Store
Store this pasta dish in the fridge for up to 4 days. Freeze the sauce separately for up to 2 months.
If you tried this High Protein Nut-Free Vegan Alfredo or any other recipe on my blog, please leave a 5-star rating and let me know how it went in the comments below. Thanks for visiting!
High Protein Nut-Free Vegan Alfredo
Equipment
Ingredients
- 16 oz pasta I used penne, use gluten-free if needed
Alfredo Sauce
- 2 cups pasta cooking water
- ½ block extra firm tofu
- 1 15 oz can white beans drained and rinsed
- 2 cups cauliflower chopped, I use Josie's Organics
- ⅓ cup nutritional yeast
- 1 teaspoon garlic powder or fresh minced
- 1.5 teaspoon salt
- ½ teaspoon pepper
Instructions
- Cook pasta according to box instructions and strain. Reserve 2 cups of pasta cooking water for the sauce for later.
- Steam or boil cauliflower until soft then add into blender with beans, tofu, pasta cooking water, nutritional yeast, salt, pepper and garlic. Blend until smooth and add more water if you need it.
- Pour sauce into pasta, stir and enjoy!
Notes
- Use gluten-free noodles to make this dish gluten-free.
- Stir in spinach at the end and let it wilt to add greens to the dish.
- Steam the cauliflower in the microwave or on the stove or boil it in water until very soft. Test its doneness by piercing it with a fork.
- Save 2 cups of pasta cooking water from the pasta, before straining it, to use in the sauce.
Nutrition
This post was made in partnership with Josie’s Organics.
Katherine says
So delicious! I would definitely recommend adding the juice of half a lemon for that tangy cheese flavor.
Tanysha Jeffree says
How much is half a block of tofu? Some times they are 350g, sometimes 650g! That’s quite a difference! 🙂
Danielle Keith says
half a block of a 16 oz tofu. So about 227 grams.
Rae says
It’s delicious! I’m eating it now. I agree with the person above that I think adding some lemon would be a great addition. And if you want it slightly thicker, add a little less water. But it has an excellent flavor.
Danielle Keith says
So glad you loved it as much as I do! Thank you for the feedback. A lemon would be a nice touch!
Kiley says
Wow. Just wow. 100% recommend this sauce! I am blown away by this recipe! I ate it for dinner tonight and it was so hard to keep myself for going back for more and more sauce! I also added about half a lemon and topped with some boiled red wine vinegar beets and asparagus on the side, cannot wait to have this again tomorrow! My dad (who is a carnivore) loved this sauce and asked me to save him some for when he visits next 🙂 Will definitely be adding this to my recipe book for regular meals, thanks so much for sharing!
Jordin says
What is the nutritional facts for this recipe?
Melissa B. says
This was so quick, easy and delicious. The texture was perfect. I think it would be great as a base to a cream soup. I may even try to make baked scalloped potatoes with it. Endless possibilities.
Adrianna Da Silva says
Hi Danielle, how many servings does this make? Thank you
Adrianna Da Silva says
hi danielle, how many servings would this call for?
Danielle Keith says
I would say 4-6!
Lydia says
I love this recipe!!! So yummy. Do you happen to have nutrition info for it? Would love to get a better idea of the breakdown of this meal since I’ll be making it a lot more!
Danielle Keith says
I don’t but you can add it into my fitness pal!
Lydia says
Whoops forgot to add 5 stars to my last comment!
Allison says
This was really yummy but I found that it didn’t reheat well. It might have been the pasta I used but it was very gluggy when I tried to reheat it with the sauce already on it. I suggest keeping the sauce separate for later. Delicious sauce though. Thank you!
Mahmudul says
Amazing blog, I’m very happy to read this blog. Basically, I know new many things to read this blog. I strongly believe that the blog delivers the best information to its audience.
KCarter says
Hi, I was wondering if there was a good substitute for the nutritional yeast. Thanks 🙂
Jan says
This is not the one in your book…got me confused lol.
Erik says
This is amazing!!! Soo healthy, simple, AND tasty!!!
Jordan Stacy says
This is an amazing recipe for dairy-free alfredo that isn’t calorie and fat-laden with nuts!! Sometimes you just want a lighter option and this sauce really delivers.