|

Silken Tofu Alfredo

Sharing is caring!

Silken Tofu Alfredo is a creamy and flavorful oil-free sauce recipe that’s ready in just 5 minutes. Made with simple ingredients, this high protein and low fat sauce is perfect for pasta, veggies, and more.

A portrait style photo of tongs twirling creamy fettuccine pasta in a gray pot on a brown granite countertop.

This post may contain affiliate links which means we earn a tiny commission when you use our links. This does not increase the price you pay for what you purchase but the pennies we earn from it help support our site and help us provide more free recipes for you. See our disclosure policy for details.

If you’re new here, hi! I’m Liz, and I’m obsessed with tofu. Particularly, I LOVE making silken tofu sauces! They’re just so creamy.

My favorite is my Silken Tofu Cheese Sauce, but I also have a Creamy Tomato Silken Tofu Pasta Sauce, Spinach Pasta Sauce, Silken Tofu Ranch Dressing, and Plant Based Nacho Cheese Sauce. I also put silken tofu in my Protein Buns recipe and in the mozzarella component of my Portobello Pizzas.

Additionally, I have a growing collection of recipes using other types of tofu, such as my Chocolate Tofu Mousse, Tofu Egg Salad, and Tofu Cream Cheese.

But this silken tofu Alfredo sauce is one of my new favorites. It’s SO good on pasta, spaghetti squash, veggies, and even potatoes!

Classic Alfredo is usually made with butter, heavy cream, and cheese. So, not vegan and not whole food plant based. Not very low fat or health conscious either.

Well, you all know by now I’m a huge fan taking traditionally heavy or dairy-laden recipes and making them light and plant based. And silken tofu is PERFECT for that!

Silken tofu is, just like it’s called, super silky and smooth. It’s much more easily blended than nuts or seeds. And while it’s not as rich and decadent as raw cashews blended into a sauce, I think it’s every bit as creamy and a LOT lower in calories and fat.

Keep reading for an explanation of the simple ingredients this recipe uses as well as substitutions, directions, and more.

A portrait-style photo looking down into a blender of unblended silken tofu and seasonings.

Ingredients

See the recipe card below for the full ingredients list (with amounts) and instructions.

  • Silken Tofu: This recipe calls for 16 ounces of silken tofu. You can find 16-ounce packages of silken tofu in the refrigerator section at your local grocery store, that’s where I buy mine even in my little town that has almost nothing. But if you can only buy your silken tofu in the shelf-stable 10 or 12-ounce aseptic containers, you can either use one and a half of those, or just use one pack and add 2-4 tablespoons of soaked raw cashews, soaked raw sunflower seeds, cooked white beans, or cooked potatoes, dehydrated potato flakes. OR use one pack and decrease the rest of the ingredients by 25%.
  • Plain Unsweetened Soy Milk: I like to buy shelf stable plain unsweetened soy milk and use that for everything I need non-dairy milk for. I use it for making my Homemade Soy Yogurt, baking, matcha lattes, and more. I like the Edensoy brand because it just has organic non-GMO soy beans and water. That’s it!
  • Lemon Juice: I prefer fresh squeezed lemon juice but I have to be realistic and tell you I don’t always have it. Or sometimes I’m honestly too lazy to squeeze it. I LOVE the Italian Volcano brand of lemon juice (it’s organic and so much better than any other brand I’ve tried), which I often purchase in a 2-pack from Costco.
  • White or Yellow Miso Paste: This adds a delicious umami flavor and some saltiness.
  • Nutritional Yeast: This is key in making our silken tofu Alfredo sauce. This recipe does NOT have an overwhelming “nutritional yeast” flavor. If you are not a huge fan, make sure you buy NON-FORTIFIED nutritional yeast as I find this has a more mild flavor. Sari and Anthony’s both make a great one to try.
  • Spices: I used granulated onion, granulated garlic, and a pinch of white pepper. If you’d like, you can pulse in a half teaspoon of dried thyme. Sometimes I add it, sometimes I don’t, but I do like the flavor it adds.

Substitutions

  • Silken Tofu: If you can only find soft or regular tofu (don’t use firm), you can use this and just add a little plain unsweetened non-dairy milk (just enough to blend). If you don’t want to use tofu at all, you can do 1+½ cups drained and rinsed canned (or cooked from dried) white beans, or 1 cup of either soaked raw cashews or soaked raw sunflower seeds (and you will need water or plain unsweetened non-dairy milk to blend, and how much depends on how long you soaked them so start with equal parts nuts/seeds and liquid and adjust from there.
  • Plain Unsweetened Soy Milk: Any plain flavored (not vanilla! I’ve made that mistake, oof) non-dairy milk will work. But what I also love about the soy milk I buy is that it’s very creamy and high protein. So it’s up to you!
  • Lemon Juice: Bottled works too! You can use a little apple cider vinegar (start with 1 tablespoon, blend, and taste) if you don’t have any fresh or bottled lemon juice on hand.
  • White or Yellow Miso Paste: Feel free to use a half to a full teaspoon of sea salt or iodized salt (or a salt alternative like Potassium Chloride Salt Substitute or Benson’s Table Tasty) instead of miso.
  • Nutritional Yeast: If you can’t eat nutritional yeast, try a little extra yellow or white miso paste (just a smidge), granulated onion, and granulated garlic.
  • Spices: You can mess around with the spices if you want but I can’t guarantee the results. 😉
A portrait-style photo looking down into a blender of creamy off-white sauce.

How To Make Silken Tofu Alfredo Sauce

  1. Add all ingredients to the blender: I like to plop in the tofu first (scrape the empty container out with a spatula), then add liquids, then spices.
  2. Blend: Sometimes my spices like to stick to the sides of the blender. If this happens to you, stop the blender and scrape down the sides with a spatula. Then continue blending.
  3. Taste: Stop the blender and stick a spoon in there. Taste the sauce. If it’s not salty enough, add more miso. Not flavorful enough? Add more nutritional yeast and possibly more granulated onion and granulated garlic. Not acidic enough? Add a splash more lemon juice. Blend again if you add anything.
  4. Use: Pour on cooked and drained pasta (or whatever else you like and serve. If you need to heat the sauce, you can microwave it in a microwave-safe dish or pour it into a small nonstick pot and heat gently over low heat until warmed.
  5. Store: Store silken tofu Alfredo sauce in an airtight jar or container (I find food tastes better when stored in glass) in the refrigerator for up to 5 days. Use the sniff test if not sure. I store it in a jar and shake up the jar before using. When reheating, pour the amount you want to use either in a small microwave-safe dish or pour it on your food and then heat it up.
An overhead portrait-style photo of a scalloped white plate with creamy fettuccine pasta with parsley on a woven placemat and a blue floral cloth napkin.

Serving Suggestions

Obviously, this silken tofu Alfredo sauce is incredible on pasta.

But you can also serve it on cooked potatoes of any sort, steamed or roasted veggies, air fried or baked tofu, grain bowls, and more!

More Oil-Free Sauce Recipes

A landscape style photo of tongs twirling creamy fettuccine pasta in a gray pot on a brown granite countertop.

Silken Tofu Alfredo

Liz
Silken Tofu Alfredo is a creamy and flavorful oil-free sauce recipe that's ready in just 5 minutes. Made with simple ingredients, this high protein and low fat sauce is perfect for pasta, veggies, and more.
Prep Time 5 minutes
Course Sauce
Cuisine American, Italian
Servings 8 servings
Calories 45 kcal

Equipment

  • 1 Blender or a food processor may be used, but how smooth it gets depends on the strength of your machine
  • 1 Blender spatula not necessary, just makes it easier to get all of that silken tofu Alfredo sauce goodness out of the blender!

Ingredients
  

Instructions
 

  • Add All Ingredients to the Blender: I like to plop in the tofu first (scrape the empty container out with a spatula), then add liquids, then spices.
  • Blend: Sometimes my spices like to stick to the sides of the blender. If this happens to you, stop the blender and scrape down the sides with a spatula. Then continue blending.
  • Taste: Stop the blender and stick a spoon in there. Taste the sauce. If it's not salty enough, add more miso. Not flavorful enough? Add more nutritional yeast and possibly more granulated onion and granulated garlic. Not acidic enough? Add a splash more lemon juice. Blend again if you add anything.
  • Use: Pour on cooked and drained pasta (or whatever else you like and serve. If you need to heat the sauce, you can microwave it in a microwave-safe dish or pour it into a small nonstick pot and heat gently over low heat until warmed.
  • Store: Store silken tofu Alfredo sauce in an airtight jar or container (I find food tastes better when stored in glass) in the refrigerator for up to 5 days. Use the sniff test if not sure. I store it in a jar and shake up the jar before using. When reheating, pour the amount you want to use either in a small microwave-safe dish or pour it on your food and then heat it up.

Notes

  • Silken Tofu: This recipe calls for 16 ounces of silken tofu. You can find 16-ounce packages of silken tofu in the refrigerator section at your local grocery store, that’s where I buy mine even in my little town that has almost nothing. But if you can only buy your silken tofu in the shelf-stable 10 or 12-ounce aseptic containers, you can either use one and a half of those, or just use one pack and add 2-4 tablespoons of soaked raw cashews, soaked raw sunflower seeds, cooked white beans, or cooked potatoes, dehydrated potato flakes. OR use one pack and decrease the rest of the ingredients by 25%.
  • Silken Tofu Substitution: If you can only find soft or regular tofu (don’t use firm), you can use this and just add a little plain unsweetened non-dairy milk (just enough to blend). If you don’t want to use tofu at all, you can do 1+½ cups drained and rinsed canned (or cooked from dried) white beans, or 1 cup of either soaked raw cashews or soaked raw sunflower seeds (and you will need water or plain unsweetened non-dairy milk to blend, and how much depends on how long you soaked them so start with equal parts nuts/seeds and liquid and adjust from there.
  • Nutritional Yeast: If you can’t eat nutritional yeast, try a little yellow or white miso paste (just a smidge) and a little extra granulated onion, and granulated garlic.

Nutrition

Serving: 0.25 cupCalories: 45kcalCarbohydrates: 4gProtein: 4gFat: 1gPolyunsaturated Fat: 1gSodium: 88mgPotassium: 124mgFiber: 1gVitamin A: 1IUCalcium: 36mgIron: 1mg
Keyword oil-free, oil-free sauce, plant based alfredo, plant based alfredo sauce, silken tofu alfredo, silken tofu alfredo sauce, silken tofu pasta sauce, silken tofu recipe, silken tofu sauce, tofu pasta sauce, vegan alfredo, vegan alfredo sauce
Tried this recipe?Let us know how it was!

Sharing is caring!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating