healthful protein-packed tofu pasta alfredo;

tofu alfredo;

A delicious and light pasta alfredo using blended silken tofu as a base for the alfredo sauce. Lightened up and packed with protein for a healthy, guilt-free twist on a classic!

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I have to say, I am in love with this recipe. A guilt-free, protein packed meal that still delivers delicious flavor? Sign me up for this healthful, protein-packed tofu pasta alfredo. With the option for double protein, broccoli, and pasta, this tofu pasta alfredo is a home run.

I love to steal a bite of my husband’s alfredo when we go out to restaurants, but I rarely order it myself. It’s a bit heavy, and let’s be real—at Italian restaurants I’m already stuffing my face with bread and cheese. So to add a creamy sauce on pasta is just asking me to overstuff myself. Because, heck, it’s delicious. But this lightened up pasta Alfredo has become a regular in our dinner rotation—it’s that good.

Don’t worry there’s still Parmesan cheese in the alfredo sauce, but you might be surprised at the secret ingredient. Instead of cream, I use silken tofu as the base! A neutral base that’s much lighter than cream, plus you get added protein which keeps you fuller longer. The key is to use silken tofu. This is non-negotiable to get a creamier sauce for this tofu pasta alfredo. We’ll still add all the flavor essentials—garlic, cheese, salt, and pepper, but the tofu makes for a surprisingly delicious sauce. All the added benefits of a protein packed sauce, and the result is a light guilt-free delicious pasta alfredo.

I think this tofu pasta alfredo can stand on its own. With protein from the tofu in the sauce and broccoli mixed in, it a hearty meal in its own right. It’s got carbs, vegetables, and protein built in. But I also like serving it with chicken for a double protein packed meal. I’ve included my recipe for blackened chicken in the recipe card below. But get creative! I’ve served this meal with shrimp, or even a crab cake side would be delicious. Of course if you’re vegetarian, feel free to serve tofu pasta alfredo without the chicken. It will still be delicious!

The key to this recipe for protein-packed tofu pasta alfredo is to prepare your ingredients beforehand. The actual cooking moves pretty quickly, so you’ll want to be ready. Start by boiling water for your pasta. Dice your onions, peel your garlic, and blend the sauce before you get started cooking the sauce.

I also recommend that you include the broccoli. I love a good dish where I look forward to eating veggies. That’s how you know it’s good. I mean, the best way to get this girl to eat some veggies is to slather them in cheese sauce. I don’t even feel bad about it with this recipe for pasta alfredo. The little heads of broccoli trap the delicious sauce for a supremely satisfying bite.

Secrets to Success;

• Do your mise en place or prep work up front. The recipe gets going quickly and it’s easy to get flustered if you’re trying to hastily chop or run to the pantry to grab garlic. Do yourself a favor and ready all your ingredients before you start cooking.
• The sauce will be a little less smooth than a cream-based alfredo. But the silken tofu just melts in your mouth and tastes delicious. Make sure you use silken tofu. It really will give you the creamiest option.
• Add additional protein if you want. I’ve included a blackened chicken recipe that I used, but I’ve also served this same recipe with shrimp. Or try a crab cake for a little bit of decadence to finish off the meal!

Check out these other recipes.

• Looking for a dinner recipe perfect for leftovers? Try this pesto chicken salad sandwich.
• Pao de quejo make for a delicious bready and cheesy side dish.
• For another healthy side, try garlic mushrooms.

tofu alfredo;

A delicious and light pasta alfredo using blended silken tofu as a base for the alfredo sauce. Lightened up and packed with protein for a healthy, guilt-free twist on a classic!

Prep Time: 40 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 55 minutes minutes

Oven Temp: –

Servings: 4

Author: bestwithchocolate.com

5 from 1 vote

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Ingredients

tofu pasta alfredo;

• 8 oz whole-grain fettuccini or spaghetti for an extra boost of protein, look for a protein pasta
• 3 cups broccoli florets
• 2 Tbsp butter
• 1 onion finely chopped
• 3 cloves garlic minced
• 12 oz soft silken tofu
• 1 cup chicken broth
• 1½ tsp chicken boullion (approx ½ cube, if using cubes)
• ⅓ cup freshly grated Parmesan cheese divided
• ½ tsp fresh-ground black pepper
• ¼ cup sundried tomato strips if in oil, well drained
• ¼ cup fresh basil, julienned or cut into strips optional (or 1 teaspoon dried)

blackened chicken;

• 1 lb chicken breast
• ½ tsp chili powder
• ½ tsp cumin
• 1 tsp garlic powder
• ½ tsp salt
• pinch black pepper
• 1 Tbsp olive oil (or oil of choice)

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Instructions

tofu pasta alfredo;

• Cook the pasta until al dente according to package directions. Reserve ½ cup of the cooking liquid.
• Steam the broccoli over boiling water for 2 to 3 minutes until tendercrisp, drain, and set aside.
• In a large skillet, melt the butter over medium heat. Add the onion and sauté for about 5 minutes or until soft. Add the garlic and sauté for 1 minute.
• While the onion is cooking, add the tofu to a food processor or blender and blend until creamy and smooth. Add the chicken broth and 1½ tsp chicken boullion and process until well mixed. Stir in ¼ cup of the Parmesan cheese.
• Once onions are soft, pour the tofu cream into the skillet with the onions and garlic. Sprinkle in the pepper, add the sundried tomatoes, and simmer until hot and the flavors are well combined, 2 to 4 minutes.
• Stir in the broccoli and basil and remove from the heat.
• Add the sauce to the pasta, to taste, and toss to combine, thinning with a small amount of the pasta water, if necessary, to coat well.
• Sprinkle with the remaining Parmesan and serve immediately.

blackened chicken;

• Mix together all spice ingredients and stir to mix evenly.
• Pat dry the chicken breasts and sprinkle the spice mixture over the chicken. Rub into the meat.
• Add 1 Tbsp of olive oil (or oil of choice) to a medium sized skillet or pan. Once the oil has heated and is shimmering, add the chicken breast. Cook until cooked through. It may depend on the thickness of your chicken breast, but start with 3-5 minutes each side and check doneness periodically.
• Remove the chicken from the skillet and allow to rest 1-2 minutes. Slice into strips and serve with the tofu pasta alfredo.

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