Creamy Tofu Pasta Sauce

Everyone loves a good saucy pasta dish, and since going vegan I have found SO MANY more ways of making a creamy pasta sauce, it’s almost laughable that I’d either have tomato-based sauce or a cheesy mac sauce.  There were no other options in my little non-vegan world, unless you wanted to hand roast peppers to add to your tomato sauce.  Anyways here is my favourite, tasty, quick and nutritious pasta sauce recipe, and one of my favourite ways to use it.  The base sauce also works well as the white sauce in lasagna, mac and cheese, carbonara, even on pizza!  Have fun with it!


You will need:

For the sauce:
  • silken tofu
  • 2 courgettes, roughly diced (mine were getting old and wrinkly)
  • 2 yellow onions, roughly diced
  • 1 cup nutritional yeast
  • 1/2 cup plant milk
  • 1tbsp garlic powder
  • 1 tsp dijon mustard
  • salt and pepper to taste
Make it a meal:
  • 1 carrot, grated
  • 2 portions of pasta, boiled and drained
  • 2 tofu hotdogs, chopped
  • 1 cup frozen sweetcorn, boiled with the pasta
  • 1 handful fresh spinach
  • 3 cloves garlic, minced
  • 5-6 chestnut mushrooms, sliced

Make the recipe:

Start by putting your pasta and sweetcorn on to cook, however you like to cook these. I boil mine in lightly salted water!


Continue by water-frying the courgette and onion until soft and translucent.  You could peel the courgette if you don’t like the green tinge to the sauce, but I don’t mind it!  In another pan, water-fry the garlic and mushrooms until soft, then wilt down the spinach in the same pan.


While the two pans are going, chop the hot dogs and grate the carrot.  Side note- these particular hot dogs come in a little bit of a smoky oil so I pat them off with a paper towel so the smokiness doesn’t mess with the sauce.



I am obsessed with the ninja blender (I recommend nabbing it whenever it is on offer), but most blenders make this sauce well as everything is pretty soft and mushy at this stage – you could probably do this in a cup blender, but I haven’t tried, so don’t hold me to that!  So, in your blender of choice – blend the silken tofu, plant milk, nutritional yeast and garlic powder with the softened courgette and onion.  Blend until smooth.  I forgot to take a picture of the smoothness of the sauce, but you get what consistency we’re going for here!

When the pasta and sweetcorn is ready, drain.  Now you can assemble your dish!  Mix up all the ingredients with the creamy sauce and serve!  This would go great with a side salad and a bit of garlic bread, enjoy!



Let me know if you try this recipe by commenting down below and tagging me on Instagram!  If you have any suggestions on ways you improved this recipe or your own little additions, please share!  Also feel free to share/pin this recipe on Pinterest!


2 thoughts on “Creamy Tofu Pasta Sauce

  1. looks delicious! I really wanna try this 🙂

    Liked by 1 person

    1. Thanks! Let me know if you do! It’s pretty awesome and easy to make!!


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