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20g Protein Tofu Alfredo Recipe

Emily Carter
Creamy, dairy-free Alfredo made with tofu and high protein
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings
Calories 420 kcal

Ingredients
  

  • Pasta fettuccine or penne: 250g
  • Firm tofu: 300g
  • Olive oil: 1 tablespoon
  • Garlic minced: 3 cloves
  • Unsweetened almond milk: 1/2 cup
  • Nutritional yeast: 3 tablespoons
  • Lemon juice: 1 tablespoon
  • Salt: 1 teaspoon
  • Black pepper: 1/2 teaspoon
  • Spinach optional: 1 cup

Instructions
 

  • Cook pasta in salted water according to package instructions, then drain and set aside.
  • In a blender, combine tofu, almond milk, nutritional yeast, lemon juice, salt, and pepper, then blend until smooth.
  • Heat olive oil in a skillet, sauté minced garlic until fragrant.
  • Pour blended sauce into skillet, cook gently for 3–5 minutes until warmed and slightly thickened.
  • Add cooked pasta, toss until evenly coated with sauce.
  • Add spinach if using, cook briefly until wilted, then serve immediately.

Notes

Nutritional Values (per serving):
  • Calories: 420
  • Total Fat: 14g
  • Saturated Fat: 2g
  • Carbohydrates: 45g
  • Fiber: 4g
  • Protein: 20g
Vitamins & Minerals (per serving):
  • Calcium: 30%
  • Iron: 20%
  • Magnesium: 15%
  • Vitamin B6: 12%
  • Potassium: 18%
Additional Notes/Tips:
  • Blend sauce thoroughly for ultra-smooth texture.
  • Add chili flakes for extra flavor.
  • Use high-quality tofu for better consistency and taste.