Why You’ll Love This Protein-Rich Pasta Sauce
Hidden vegetable pasta sauce is kind of my jam. It’s cozy, comforting, and super satisfying, but what if you’re craving pasta but increasing protein is your current goal? After sharing a hummus pasta recipe, I knew I was onto something. But this time, I wanted something a little more classic (hello tomato-based sauce!), which is how I came up with this high-protein pasta sauce. It’s loaded with nutrients and flavor, and—unlike most other recipes—not a drop of cottage cheese, heavy cream, or other dairy. The magic ingredient? Silken tofu. Now, don’t run away—I promise you won’t even taste it! Instead, it adds silky smooth, velvety creaminess, keeps things low-fat, and packs a protein punch – With 30 grams of protein per serving (when paired with protein pasta). Plus, this silken tofu pasta sauce is so easy to make: chop, roast, blend, and boom—a cozy, delicious, satisfying, macro-friendly meal! Looking for more simple, nutrient-dense pasta dishes? You might enjoy my kale avocado pasta, healthy vegan pasta salad, and/or mushroom and leek pasta.
The Ingredients and Variations
You only need simple, easy-to-find, low-budget ingredients to prepare this vegan protein pasta sauce recipe.
Tomatoes: For the best flavor, use ripe, in-season tomatoes. If that’s not an option, baby plum or cherry tomatoes are great year-round. Other veg: I use onion and red bell pepper for aromatic flavor and vibrant color. Garlic: A whole bulb of fresh garlic adds a ton of flavor (it mellows beautifully when roasted). Sub with garlic powder if preferred—add it to taste. Olive oil: Did you know cooking tomatoes in olive oil helps you absorb the antioxidant lycopene better? However, avocado oil/other neutral oils work, too. Silken tofu: Use silken for the most neutral taste and creamiest tofu tomato sauce. Cashews: To bump up the rich creaminess further. Use sunflower seeds for a nut-free version, OR omit them and use extra tofu/dairy-free creamer. Seasonings: Build depth with Italian seasoning (or individual herbs like oregano, basil, and/or rosemary), smoked paprika, salt (or soy sauce), and pepper. Liquid: Fresh water, pasta water, low-sodium vegetable broth, or milk. Fresh herbs: To garnish. I prefer fresh parsley or chives, though fresh basil also works. Red pepper flakes: (optional) for a touch of spice. Pasta: Chickpea/lentil pasta or other high-protein pasta maximizes protein per portion. However, any pasta, regular or gluten-free, will work.
What Else Could I Add?
Nutritional yeast: For umami, cheesy flavor. OR use vegan Parmesan cheese. Lemon/balsamic vinegar: Add a splash at the end for brightness and depth. Vegetables: Bulk up the meal with more nutrient-rich veggies in this healthy protein sauce for pasta. I.e., carrot, mushroom, zucchini, leek, broccoli, peas, or spinach/kale. Sugar: If the tomatoes are too acidic, a pinch of sugar/maple syrup will balance the flavors.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
How to Make High-Protein Pasta Sauce
First, preheat the oven to 360°F (180°C), remove the bell pepper stem and seeds, then chop it and the onion into 6 wedges. Also, quarter the tomatoes and cut the top off the head of garlic. Grease a 13×9-inch dish with olive oil, spread the veggies within and drizzle with a little more oil.
Roast the veggies for 30-40 minutes until tender with slightly charred edges.
Meanwhile, cook the pasta according to their package instructions, minus 1-2 minutes, until al dente.
Optionally, reserve a cup of the starchy pasta water to use in the next step.
Transfer the bell pepper, tomatoes, and onion to a high-speed blender, squeeze the tender roasted garlic from the skins into the blender, and add the silken tofu, cashews, seasonings, and water (or veg broth/milk).
Blend on high speed until the sauce is completely smooth and creamy.
Taste and adjust seasonings, then transfer the silken tofu pasta sauce back to a saucepan and heat, then fold in the cooked pasta and serve, garnished with fresh herbs and a sprinkle of red pepper flakes – enjoy!
Storage Instructions
Store: Leave it to cool, then store the homemade protein pasta sauce leftovers in an airtight container in the refrigerator for 4-5 days. Freeze: Allow it to cool, then transfer it into freezer-safe, airtight containers or Ziplock bags (with an inch of headspace) and freeze for up to 3 months. Then, thaw in the fridge overnight. Tofu texture changes when frozen, so re-blend the creamy protein pasta sauce for a few seconds if needed. Reheat: On the stove over low heat or in the microwave in 30-second increments, stirring between.
What To Serve With?
Enjoy silken tofu pasta sauce and pasta as a satisfying meat-free meal, or enjoy it with:
Even more protein – like vegan meatballs or sausages Garlic bread, cheesy garlic breadsticks, or focaccia A leafy side salad Roasted vegetables – like roasted broccoli, green beans, asparagus, etc.
You can also use tofu tomato sauce in lasagna, over gluten-free gnocchi, with zoodles, with vegan meatballs, to make vegan shakshuka, with tofu ‘chicken,’ and more.
Can I use firmer tofu?
Technically, soft, medium, and even firm tofu will blend into sauces like this plant-based protein pasta sauce. However, the firmer it is, the stronger the flavor and the less silky smooth and creamy the sauce will be.
Can I omit the nuts?
Yes, you could use sunflower seeds instead, replace them with canned coconut milk, or for even more protein, use additional silken tofu or some chickpeas or white beans.
Recipe Notes
For a thicker/thinner sauce: Add the water/milk to this creamy sauce incrementally, adding more if necessary to achieve your desired consistency. I always try to remember to save pasta water for this job, though milk makes the sauce creamier. Use silken tofu: Although firmer tofu will technically work, silken tofu is wonderfully soft and mild, perfect as a low-fat, high-protein cream replacement. Soak the nuts if needed: If you have a very high-speed blender, it isn’t always necessary. Otherwise, soak the nuts until soft (either overnight in cool water or boil them for 15 minutes) for easy blending. Cook pasta al dente: So it doesn’t become soggy when mixed with the warm sauce.
More Vegan Pasta Recipes
Roasted red pepper pasta 20-minute one-pot veggie pasta Kale avocado pasta Garlic butter pasta Baked gnocchi with tomato sauce
If you try this easy high-protein pasta sauce recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.
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