Meatless Mondays: Ultra Healthy + High Protein Vegan Alfredo Sauce Recipe

Happy Monday all!  I’m excited to share another “Meatless Monday” recipe with you all.

Lately, I’ve been incorporating cauliflower into pretty much everything.  It’s such a versatile vegetable and nutritional powerhouse, as all cruciferous veggies are!   Currently, I’m particularly into using it as an alfredo-style sauce and pouring it liberally over gluten-free pasta.  The problem is that it’s fairly low protein so I’m hungry two hours after eating a bowl.  Then I decided to add half a block of firm tofu to my usual sauce and it worked perfectly to yield a creamy, higher protein sauce!  While firm tofu in a pasta sauce may sound a little odd, the neutral flavor and dense consistency lends itself well to a vegan alfredo sauce, and it makes the meal much more filling.

This recipe only requires six ingredients (not including salt) and takes less than 10 minutes to whip up since you simply need to toss all the ingredients in a blender.

Makes 4 servings


  • 12 oz steamed cauliflower
  • 1/2 block firm tofu, pressed
  • 1/4 cup unsweetened plant-based milk (I used almond)
  • 1/4 cup nutritional yeast
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp salt (plus more to taste)


Add all ingredients to a high-powdered blender, and blend until smooth.  The sauce should be a thicker, alfredo-like consistency.   Pour over pasta of choice.


1 thought on “Meatless Mondays: Ultra Healthy + High Protein Vegan Alfredo Sauce Recipe

  1. Can’t wait to try this!

    Liked by 1 person

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