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Tofu Pasta Recipe

Emily Carter
This vegan tofu pasta delivers creamy texture, satisfying protein, and bold flavor without dairy or drama. It suits weeknight cravings, meal prep plans, and women who demand pasta with purpose.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 servings
Calories 420 kcal

Ingredients
  

  • Pasta whole wheat or protein pasta, dry: 180 g
  • Firm tofu: 220 g
  • Olive oil: 2 tbsp
  • Onion finely chopped: ½ cup
  • Garlic minced: 1 tsp
  • Unsweetened plant milk: ¾ cup
  • Nutritional yeast: 2 tbsp
  • Lemon juice: 1 tbsp
  • Black pepper: ½ tsp
  • Salt: ¾ tsp
  • Dried oregano: 1 tsp
  • Chili flakes optional: ¼ tsp
  • Fresh parsley or basil chopped: 2 tbsp

Instructions
 

  • Boil pasta in salted water until al dente; drain and set aside.
  • Blend tofu with plant milk until smooth and creamy.
  • Heat olive oil in a pan over medium heat.
  • Add onion and sauté 3 minutes until soft.
  • Add garlic and cook 30 seconds until fragrant.
  • Pour in blended tofu sauce.
  • Add nutritional yeast, oregano, salt, and pepper.
  • Simmer 4–5 minutes until thickened.
  • Add cooked pasta and toss gently.
  • Finish with lemon juice and chili flakes if using.
  • Garnish with fresh herbs and serve warm.

Notes

Nutritional Values (Per Serving)

  • Calories: 420 kcal
  • Total Fat: 12 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 48 g
  • Fiber: 7 g
  • Protein: 24 g

Vitamins & Minerals (Per Serving %)

  • Calcium: 35%
  • Iron: 28%
  • Magnesium: 24%
  • Zinc: 22%
  • Phosphorus: 30%

Additional Notes / Tips to Enhance the Flavor

Add mushrooms for deeper umami.
Swap oregano with thyme for variety.
Meal-prep friendly and reheats without sulking.