Vegan Alfredo Sauce

There are two types of people in the world – people who love a heading bowl of creamy, garlic-y fettuccini alfredo, and people who act like they’re too healthy to enjoy the carb-y deliciousness of this classic comfort food.

But there in lays the biggest problem of any pasta and cream sauce dish. It is high in unhealthy fats, refined carbs and so high in calories a single dish could likely meet your caloric needs for the entire day. So, how does someone who is trying to eat healthier enjoy one of their favourite dishes?

We make some compromises and substitute.

Introducing… tofu


I know what you’re thinking. “How does tofu substitute for into a fettuccini alfredo sauce?”

Let me tell you. This extremely versatile, high protein ingredient is a miracle worker and one of my favourite ingredients to utilize when I’m trying to ‘veganize’ a recipe. I know many people may turn up their noses right away because this recipe as tofu, but hear me out! Tofu is such a mild, flavourless ingredient that it basically just takes on any flavour that you pair it with.

So, how do we turn tofu into a creamy, delicious sauce? Simple. Get your blenders and pans out and follow along.

2-4 cloves of garlic (depending on how much you like garlic)
1/4 of a yellow onion
1/2 package of silken soft or semi-soft
2 tbsp lemon juice
1/4 cup of water + (add more to help move along)
1 tbsp olive oil
Optional for vegans: nutritional yeast
Optional for non vegans: parmesan cheese. This will really help to make the dish taste like a classic alfredo sauce

1. Dice onion and garlic. In a pan, sauté onion in olive oil until translucent. Once onions are just about done, add garlic and sauté until fragrant.
2. In a blender or food processor (I use my NutriNinja) add all ingredient except the cheese, if you choose to use it. For vegans, now is the time to add nutritional yeast if you are using.
3. Blend until smooth and creamy.
4. In the same pan you sautéed the garlic and onions in, add the sauce and your choice of pasta. Cook until warm.
5. Plate and add optional cheese. Enjoy!

Note: For pasta options, this is a great sauce to use with zucchini noodles. I recently discovered black bean pasta that is very high in fibre and protein without being too terribly packed with carbs.


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