High Protein Vegan Alfredo (no nuts!)

Hi friends,

I have a new recipe for high protein vegan alfredo you that you are all going to LOVE. You know, pasta is my specialty, so I wanted to create a new kind of alfredo that doesn’t have any nuts or potato.

This recipe is FILLED with protein! The sauce has tofu, white beans and cauliflower for arguably one of the healthiest alfredo recipes ever.

Simple Plant-Based Ingredients

You only need a few simple ingredients that you will blend in your blender. Once smooth, pour over your pasta and enjoy! It’s as simple as that and literally takes less than 20-minutes to throw together.

Josie’s Organics

I used the fresh cauliflower for my high protein vegan alfredo from Josie’s Organicsan 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!

High Protein Vegan Alfredo

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.

Josie’s Organics doesn’t use any synthetic fertilizers or pesticides on their farms. This is so important!

Be sure to look out for Josie’s Organics in your local store! Use their store locator here!

High Protein Vegan Alfredo

I can’t get over how CREAMY this turned out. Usually, vegan “cheese” sauces are made with nuts to get that creamy texture but I used tofu and white beans – I didn’t know how it would turn out but WOW, I am so glad I experimented with this incredible combination.

In addition, I shared it with my friends and family and they couldn’t believe it is plant-based and actually healthy.

This is a great recipe to make for someone who is transitioning to being plant-based and you want some comfort food that reminds you of a standard American dish, or this is even great for picky kids!

It’s totally gluten-free optional as all of my recipes are, so feel free to use gluten-free pasta or any kind of pasta you like. I personally think the penne complimented the sauce really well.

High Protein Vegan Alfredo

This high protein vegan alfredo is:





A little salty




High Protein Vegan Alfredo

Rate + Comment

If you make this recipe and love it, please rate and comment down below at the bottom of your page with your honest thoughts. Your feedback means a lot to me here at HealthyGirl Kitchen. If you weren’t a fan of the recipe or substituted an ingredient/s, please let me know!

High Protein Vegan Alfredo

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High Protein Vegan Alfredo (oil-free)

the ingredients

  • 16 oz pasta of choice I used penne
  • 2 cups pasta cooking water
  • 1/2 block firm tofu
  • 1 15 oz can white beans rinsed and drained
  • 2 cups cauliflower I use Josie's Organics
  • 1/3 cup nutritional yeast
  • 1 tsp garlic fresh, powder or minced
  • 1.5 tsp salt
  • 1/2 tsp pepper


  • Cook pasta according to box instructions.
  • Steam/boil cauliflower until soft then add into blender with beans, tofu, pasta cooking water, nutritional yeast, salt, pepper and garlic. Blend until smooth (add more water if you need it).
  • Pour into pasta, stir and enjoy!
  • Store in fridge for 4 days and store the sauce in freezer to keep for longer.

This post was made in partnership with Josie’s Organics

Try out more trending recipes using Josie’s Organics produce:

Vegan Arugula Pesto (oil-free)

Vegan Arugula Pesto

Vegan Cinnamon Bun Cauliflower Smoothie

Cinnamon Bun Cauliflower Smoothie

Plant-Based Pasta Salad with Homemade Hemp Ranch

Homemade Vegan Pasta Salad

Vegan Tofu Lettuce Cups with Peanut Sauce

In good health,


Danielle Brown

Hi! I’m Danielle Brown, the face behind HealthyGirl Kitchen! I share easy, approachable plant-based recipes that are not only healthy but taste amazing. Follow me on Instagram, TikTok, and Facebook for free vegan meal ideas, recipes and healthygirl tips.

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Recipe Rating

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  1. Katherine says:

    So delicious! I would definitely recommend adding the juice of half a lemon for that tangy cheese flavor.4 stars

  2. Tanysha Jeffree says:

    How much is half a block of tofu? Some times they are 350g, sometimes 650g! That’s quite a difference! 🙂

    1. Danielle Keith says:

      half a block of a 16 oz tofu. So about 227 grams.

  3. 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.5 stars

    1. 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!

  4. 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!5 stars

    1. Jordin says:

      What is the nutritional facts for this recipe?

  5. 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.5 stars

  6. Adrianna Da Silva says:

    Hi Danielle, how many servings does this make? Thank you5 stars

  7. Adrianna Da Silva says:

    hi danielle, how many servings would this call for?5 stars

    1. Danielle Keith says:

      I would say 4-6!

  8. 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!

    1. Danielle Keith says:

      I don’t but you can add it into my fitness pal!

  9. Lydia says:

    Whoops forgot to add 5 stars to my last comment!5 stars

  10. 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!4 stars

  11. 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.5 stars

  12. KCarter says:

    Hi, I was wondering if there was a good substitute for the nutritional yeast. Thanks 🙂