Healthy Alfredo Sauce – Vegan Favourite

Food & Dining

Name a cozier dish than pasta, I’ll wait.

Unfortunately, not only is pasta a carbohydrate explosion but most well-loved pasta dishes are accompanied by copious amounts of fat and cholesterol.

This recipe, however, is not! This delicious and creamy alfredo sauce is low in fat and even has some plant-based protein. 

The star? A block of silken tofu.

Blend silky tofu with sauteed onions, garlic, and a blend of seasonings, and you can create a rich and very convincing alfredo sauce to dress your pasta. Stick to tradition and use fettuccine or try elbows for a white macaroni and cheese! 

Make it a meal: Add protein like vegan nuggets, grilled chicken breast, or shrimp. Don’t forget your favorite vegetables like green peas, broccoli, or mushrooms. Anything goes with this guiltless alfredo sauce!


1 block silken tofu (16oz)

½ cup nutritional yeast

1 tablespoon lemon juice

1 teaspoon vegan chicken-style bouillon paste

½ teaspoon red chili flakes

1 small Vidalia onion

2 tablespoons minced garlic

About 1 cup of water (for oil-free cooking)

Salt & pepper to taste


  1. Roughly chop the onion and simmer in a non-stick pan, adding water to keep them from sticking to the bottom.
  2. Once onions are nicely browned, add garlic and a touch more water and cook until fragrant. Turn off heat.
  3. In a food processor, combine tofu, nutritional yeast, lemon juice, vegan chicken-bouillon paste, red chili flakes along with cooked onion and garlic. Blend until well combined. You may have to scrape the sides and puree a few times to get it just right. 
  4. Meanwhile, cook your noodles of choice.
  5. Finally, put drained and cooked noodles back into the pan that you cooked the onions and garlic in. Top with alfredo sauce, and using tongs, gently mix until all the noodles are coated with the sauce. 
  6. Season with salt and pepper to taste and serve immediately. To store, let cool completely and store in the fridge for up to 3 days.

This recipe was adapted from an alfredo recipe by Mary’s Test Kitchen.