The Best Creamy Vegan Pasta Alfredo (25g of Protein)
Discover a cozy, creamy vegan Alfredo pasta that tastes like the real thing—without heavy cream, coconut milk, or vegan cream cheese. This version leans on raw cashews, firm tofu, nutritional yeast, lemon juice, olive oil, and plenty of pasta water for that silky, creamy consistency. It’s quick enough for a last-minute weeknight dinner, family-friendly comfort food, and a great choice for meal prep (hello, individual portions in an airtight container).
Why You’ll Love This Recipe
Creamy sauce, no dairy: All the Alfredo vibes with plant-based ingredients—no heavy cream needed.
High protein: With high-protein pasta + tofu + hemp seeds, you’ll land around 24–25g protein per serving (complete protein from soy/hemp).
Simple ingredients: A handful of pantry staples—raw cashews, lemon juice, garlic powder, onion powder, olive oil, nutritional yeast, and pasta water.
Flexible: Easy soy-free and nut-free swaps; works with different pasta shapes (fettuccine, linguine, rigatoni pasta).
Beginner-friendly: If it’s your first time, follow the pasta-water cues below for a creamier sauce; for next time, see the tips to tweak texture.
Ingredients & Substitutions
Pasta noodles (16 oz): Linguine or fettuccine (classic vegan fettuccine Alfredo), or try lentil pastas for even more protein. Cook to al dente per package instructions.
Firm tofu (14 oz): Adds body, protein, and creamy texture. For soy-free, use ¾ cup full-fat oat milk + 2 tsp cornstarch (or arrowroot powder).
Raw cashews (½ cup, soaked in hot water): Unsalted cashews blend ultra-smooth. Nut-free? Omit and add ¼ cup melted vegan butter or vegetable broth (flavorful but less protein).
Nutritional yeast (⅓ cup): Cheesy flavor without vegan cheese.
Lemon juice (3 Tbsp): Brightens and balances richness; lemon zest is a delicious option.
Olive oil (1 Tbsp): Garlic-infused olive oil is amazing here; or finish with a pat of vegan butter for a glossier, creamier sauce.
Garlic powder (1 Tbsp) & onion powder (2 tsp): Pantry-easy flavor. Prefer fresh garlic? Gently sauté minced fresh garlic in a large pan first, then add cooked pasta + sauce.
Hemp seeds (¼ cup): Extra protein and creaminess; you won’t taste them.
Black pepper & little salt: Season to taste (miso/soy is salty).
Optional boosts: A pinch of red pepper flakes; ½ tsp Dijon mustard for depth; a splash of unsweetened plant-based milk (soy milk or almond milk) if you want a thinner sauce; vegan parmesan cheese to finish.
Allergy notes: See soy-free and nut-free directions in “Variations & Swaps.”
How to Make It
Soak & boil
Soak cashews in hot water 10–15 minutes; drain.
Bring a large pot of water to a boil, salt generously, and cook pasta to al dente (per package instructions). Reserve 2 cups pasta water, then drain.
Blend the creamy sauce
In a high-powered blender, add: tofu, soaked cashews, nutritional yeast, miso or soy sauce, lemon juice, olive oil, garlic powder, onion powder, hemp seeds, 1 cup hot pasta water.
Blend until silky. Add more pasta water as needed to reach a pourable, creamy consistency.
Toss & thicken (low heat)
Return pasta to the warm pot or a large pan over low heat. Pour in sauce and toss for 2–3 minutes, splashing in pasta water as needed.
Season with black pepper and a little salt to taste (miso/soy is salty). Aim for a glossy, creamier sauce that clings to each pasta strand.
Serve
Top with sautéed mushrooms, peas, fresh parsley, steam-tender broccoli, and extra black pepper. Add vegan parmesan cheese if you like. Garlic bread on the side = great addition.
Cooking Process Tips (for the creamiest texture)
Pasta water is magic: The starch emulsifies with olive oil for that classic restaurant-style finish.
Go low and slow: Keep the heat low so the creamy vegan Alfredo sauce stays silky—boiling can split it.
Too thick? Whisk in a splash of almond milk or more pasta water.
Too thin? Simmer 30–60 seconds more over low heat, or whisk in 1–2 tsp additional nutritional yeast.
Variations & Swaps
Soy-Free Version: Blend the cashews with ¾ cup full-fat oat milk; whisk 2 tsp cornstarch (or arrowroot powder) into a cold portion of the milk first. Toss with hot pasta over medium heat for 1–2 minutes until glossy.
Nut-Free Version: Omit cashews; add ¼ cup melted vegan butter or vegetable broth while blending. Protein drops—choose lentil pastas to compensate.
Extra-Indulgent: Finish with a tablespoon of vegan butter for an even creamier sauce.
Garlic Lover’s: Sauté fresh garlic in olive oil before tossing it in the cooked pasta and sauce.
Optional Flavor Twists: Pinch of fresh thyme; tiny squeeze of Dijon mustard; lemon zest to brighten.
Storage & Meal Prep
Fridge: Store cooled pasta in an airtight container for 3–4 days.
Reheat: Add a splash of plant-based milk or pasta water in a skillet over low heat to restore creamy consistency.
Meal prep: Portion into individual portions for grab-and-heat lunches—comfort food without the dairy food coma.
What to Serve With This Recipe
Sautéed mushrooms, peas, or broccoli (stir into the pan for a creamier sauce that carries veg).
Vegan Caesar or a simple green salad with lemon juice & olive oil.
Garlic bread.
For protein variety: crispy tofu (air fryer), balsamic tempeh, or chickpeas.
The Best Creamy Vegan Pasta Alfredo (25g of Protein per serving)
Ultra-creamy, dairy-free Alfredo made with tofu, cashews, nutritional yeast, and hemp seeds. Family-friendly, weeknight-fast, and easily adapted soy-free or nut-free.
Ingredients
Instructions
- Soak cashews in hot water 10–15 min; drain. Start a large pot of salted water for pasta.
- Cook pasta to al dente. Before draining, reserve 2 cups of starchy pasta water; drain pasta.
- Blend sauce: In a high-powered blender, blend tofu, soaked cashews, nutritional yeast, miso/soy sauce, lemon juice, olive oil, garlic powder, onion powder, hemp seeds, 1 cup hot pasta water. Blend until silky smooth (60 seconds +). If needed, add more water a few tablespoons at a time to reach a pourable cream sauce.
- Toss & thicken: Return pasta to the warm pot (or a large pan) over low heat. Pour in sauce and toss with tongs for 2-3 minutes, adding splashes of pasta water as needed until glossy and well coated. Pepper and salt to taste.
- Serve: Fold in or top with sautéed mushrooms, peas, parsley, and/or broccoli. Add vegan parmesan cheese and red pepper flakes if you like. Serve immediately!
Notes
- Nut-free swap: Omit cashews; add vegan butter or veggie borth during blending. This will drop the protein per serving, so if you are a protein-seeker, choose high-protein pasta to compensate.
- Soy-free version: Replace tofu with 3/4 cup full-fat oat milk + 2 tsp cornstarch. Blend the sauce, then simmer with the pasta 1–2 minutes to activate the cornstarch until glossy.
- Too thick? Add more hot pasta water a little at a time.
- Too thin? Simmer on low 1–2 minutes; or whisk 1 tsp cornstarch into 2 Tbsp cold water, stir in, and simmer briefly.
- Make-ahead: Blend sauce up to 24 hours ahead; thin with hot pasta water when tossing.
- Storage: Refrigerate up to 4 days. Reheat gently with a splash of water. The blended sauce alone freezes well for 1–2 months; thaw and whisk smooth with hot pasta water.
Nutrition Facts
Calories
474Fat
17 gCarbs
62 gFiber
5 gProtein
25 gCholesterol
0 mgPlease note: I am not a certified dietitian or nutritionist. Nutrition info is calculated automatically and is for informational purposes only.