High Protein Alfredo

Additional Information:

• Could easily be made oil-free with the removal of the vegan parm

This High Protein Alfredo is my go-to meal when I’m low on time! I literally make this all of the time because it only takes about 20 minutes from start to finish! I’m not always the best at meal prepping, so this recipe saves me when I’ve had a long day at work and don’t want to spend much time cooking. You can change it up by adding different veggies to it like spinach, onions or mushrooms!

Because the sauce is made from silken tofu and nutritional yeast, this High Protein Alfredo is much lighter and healthier than your typical Alfredo sauce! If you haven’t tried silken tofu in pasta sauces yet, it’s a must – it makes the creamiest sauces without the added calories that butter and heavy cream add!

If you have a little extra time in the kitchen, you might also try out this Garlicky Mushroom Alfredo!

Ingredients

• Pasta – I use red lentil pasta because it has more protein than regular pasta. Any pasta will work though, but the calories/macros will vary depending on what you use.
• Extra Firm Silken Tofu – make sure you use silken tofu for the sauce. Using regular tofu (firm/extra firm/super firm tofu) will end up as a hummus-y consistency. Silken tofu comes in two varieties – refrigerated and shelf-stable. You can find the refrigerated variety at most grocery store in the tofu section. The shelf stable kind can normally be found in the International Food isle; you can also purchase it online. I like the brand Mori-Nu and usually buy their Extra Firm Silken Tofu because the macros are awesome!
• Garlic – I use fresh garlic because I think the flavor is better, but you can also use pre-minced store-bought garlic to save some time.
• Soy milk – this is my go-to plant-based milk because it has the best macros. You can use your favorite milk, but I would recommend using something a little creamier like oat or soy!
• Nutritional yeast – if you’re newer to plant-based/dairy-free cooking, nutritional yeast is used in a lot of dishes to add a cheesy flavor! It’s a shelf-stable ingredient that can be found at most grocery stores and also purchased online.
• Lemon – I like to use the juice from fresh lemons, but the store-bought lemon juice will work too! If you don’t have either, a mild vinegar is also an option – like Apple Cider Vinegar or White Whine Vinegar, since we are just using the lemon juice to add some acidity to the past sauce.
• Salt – adjust to taste.
• Garlic powder, onion powder
• Vegan Parmesan – I like to sprinkle some vegan parm on top when I’m plating it for a little more flavor and because it looks pretty. I used a Violife block for this recipe.

Instructions

• Bring a pot of water to boil. Cook the pasta per package instructions.
• Peel and mince garlic.
• In a medium-low heat skillet, saute the minced garlic for 3 -5 minutes, stirring regularly to ensure it doesn’t burn or stick to the pan.
• In a blender, blend the silken tofu, nutritional yeast, milk, lemon juice, salt, garlic powder and onion powder until creamy and well mixed.
• Add the sauce to the pan and mix in with sauteed garlic to heat up the sauce and add some more flavor.
• Add in cooked (and drained) noodles and mix together well.
• Top with some grated parmesan if you’re feeling fancy!

Silly Little Haiku

Protein Alfredo

My favorite lazy meal

Twenty minutes, guys!