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A large black pan filled with penne noodles with a white cream sauce and a silver spoon in the center of the image being held above the pan filled with a scoop of the pasta.
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High Protein Nut-Free Vegan Alfredo

If you love alfredo but don't love the way it makes you feel, then you will be obsessed with this protein- and fiber-packed version!
Prep Time 10 minutes
Cook Time 15 minutes
25 minutes
Servings 4
Calories 605kcal
Author Danielle Brown
Cost $7.50

Equipment

  • 2 pots one for cooking pasta, one for steaming cauliflower
  • 1 strainer
  • 1 blender or food processor

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

Calories: 605kcal | Carbohydrates: 114g | Protein: 30g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 931mg | Potassium: 1073mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1IU | Vitamin C: 24mg | Calcium: 136mg | Iron: 6mg
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