Tofu Pasta Sauce

May 6, 2025 by Ginger Hultin MS RDN

I know what you are thinking… tofu… in pasta sauce?? It’s not exactly a pairing you hear every day. But this Tofu Pasta Sauce recipe will surprise even the most devout pasta lovers out there. Silken tofu creates a rich and creamy texture that will rival any dairy-based tomato sauce, plus, it’s packed with plant-based protein, anti-inflammatory vegetables, and is easy enough to whip together on a busy weeknight! Read on to learn how this pasta recipe is as nutrient-dense as it is delicious.

Why tofu works in pasta sauce

Tofu might just be the secret ingredient your pasta sauce has been missing. This plant-based protein source contains all nine essential amino acids and provides a creamy texture that mimics traditional cream-based sauces. Unlike heavy cream, silken tofu adds creaminess without the added saturated fats, making it a heart-healthy alternative. Its mild flavor blends seamlessly with the robust tomato and garlic, creating a velvety sauce that’s both healthy and satiating.

Health benefits of Tofu Pasta Sauce

This Tofu Pasta Sauce is loaded with powerful nutrients that help protect against oxidative damage, ease inflammation, and may lower your risk of developing chronic diseases.

Tofu

Tofu is an excellent source of plant-based protein. It’s also rich in fiber, iron, calcium, and magnesium, all of which contribute to gut, metabolic, and bone health. Tofu contains high concentrations of isoflavones, powerful plant compounds that may reduce the risk of cancer, diabetes, and heart disease. For cancer specifically, the isoflavones found in tofu may potentially lower your risk of endometrial, breast, and prostate cancers.

Butternut Squash

Rich in beta-carotene (a vitamin A precursor) and vitamin C, butternut squash is a powerhouse for boosting your immune system. Both vitamins work as potent antioxidants in your body, protecting your cells from damage caused by free radicals.

Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease. The natural sweetness of butternut squash adds depth to the dish while providing both soluble and insoluble fiber for digestive health.

Kale

This dark leafy green is a nutritional superstar, loaded with antioxidants, vitamins K, A, and C, and a good source of calcium. Kale supports bone health, reduces inflammation, and helps detoxify the body.

Tomatoes

Packed with lycopene, an antioxidant known for its cancer-fighting properties, tomatoes are also a great vitamin C and potassium source. They add a fresh, tangy flavor to the sauce.

Onions and Garlic

Don’t overlook these powerful aromatic vegetables! Both onions and garlic have been celebrated for their health benefits, including anti-inflammatory and immune-boosting properties. They add depth of flavor and contribute to the overall heartiness of the dish.

Lentil or Chickpea Pasta

High in protein and fiber, lentil and chickpea pasta are fantastic gluten-free alternatives to traditional pasta. They help keep you full and provide sustained energy throughout the day. Don’t like lentil or chickpea pasta? You can totally use traditional pasta instead or whole wheat pasta if you still want some fiber.

Basil

Fresh basil adds a burst of aromatic flavor and has anti-inflammatory and antibacterial properties. It’s rich in antioxidants and can help improve digestion.

Making the Tofu Pasta Sauce

Roasting the butternut squash and kale

First, preheat your oven to 400°F. Next, to prepare the butternut squash, start by peeling the squash and cutting off the top and bottom ends. Slice the squash in half lengthwise, scoop out the seeds, and then cut each half into long, even strips. Finally, cut the strips into uniform 1/2-inch cubes. To save time with this step, I will often buy pre-cut frozen butternut squash! Frozen fruits and vegetables can be just as nutritionally dense as fresh, and often, they are frozen at peak ripeness to ensure quality.

Once cut, place the cubes on a sheet pan, drizzle with 1/2 tablespoon of olive oil, and toss to coat, then roast them for 20 minutes. While the butternut squash is roasting, prepare the kale by removing the stems and roughly chopping them into 1-inch pieces. Add the chopped kale to the sheet pan, toss with the squash, and roast for another 10 minutes or so until the squash is tender and the kale is slightly crispy.

Making the sauce

Prepare the remaining vegetables by dicing the onion and mincing the garlic (you can leave the cherry or grape tomatoes whole). Heat the remaining 1/2 tablespoon of olive oil in a large skillet over medium heat. Once the oil is heated, add the diced onion and sauté for about 5 minutes until translucent. Add the minced garlic and cook for another 2 minutes, then add the cherry tomatoes to the skillet and sauté for about 5 minutes. Cover the skillet and let the tomatoes cook until they soften and begin to blister, about 5-10 minutes.

Once this tomato mixture has cooled a little, transfer it to a blender or food processor. Add the silken tofu, tomato paste, salt, black pepper, and red pepper flakes, then blend until smooth and creamy, about 1 minute. I’ll taste the sauce here and add more salt or other spices as needed.

Cooking the pasta

To cook the pasta, bring a large pot of salted water to a boil (hint: the pasta water should be salty enough that it tastes like the sea). Cook the chickpea or lentil pasta according to the package instructions until al dente. Then drain and rinse with cold water before returning it to the pot. I’ve found rinsing these types of pasta in a colander is an important step to ensure they don’t turn out mushy. Next, add the blended tomato-tofu sauce to the cooked pasta, stirring to coat evenly. Let it simmer in the original pasta pot for 1-2 minutes to allow the flavors to meld.

Assembling the pasta

Finally, fold in the roasted butternut squash and kale, tossing everything together carefully so you don’t break apart the noodles. Serve the pasta warm, garnished with freshly grated cheese and fresh basil.

Tofu Pasta Sauce FAQ’s

How can I make this recipe quicker and easier to prepare?

To save time, you can purchase pre-diced butternut squash and pre-chopped kale. Additionally, using a high-speed blender will make the sauce come together faster.

I’ve heard soy is bad for you – is that true?

Soy, including tofu, is a great source of plant-based protein and contains important nutrients like iron, calcium, and isoflavones, which have been linked to various health benefits (see above for more details). The studies that link the consumption of soy to increased cancer risk have largely been debunked due to flawed study designs and the fact that they were animal trials. Read more about it in my blog post: “Does soy give men Gynecomastia? (aka man-boobs)”

Can I make this vegan?

Absolutely! This recipe is already mostly vegan – just skip the grated cheese or use a vegan alternative for the garnish.

This Tofu Pasta Sauce is a delicious, nutrient-packed meal perfect for any night of the week. With its creamy texture, bold flavors, and health benefits, it’s sure to become a household favorite. Give it a try, and let me know how it goes in the comments below!

Looking for more pasta recipes? Check out my Creamy Vegetarian Pasta, Healthier Feta and Cherry Tomato Pasta Bake, and Mushroom Fettuccine Alfredo for more inspiration.

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Tofu Pasta Sauce

Why tofu works in pasta sauce

Health benefits of Tofu Pasta Sauce