Tofu Alfredo

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 166.2
  • Total Fat: 10.1 g
  • Cholesterol: 15.1 mg
  • Sodium: 366.7 mg
  • Total Carbs: 4.2 g
  • Dietary Fiber: 0.4 g
  • Protein: 16.0 g

View full nutritional breakdown of Tofu Alfredo calories by ingredient


Introduction

I saw a different, vegan version of this recipe and thought, "Man, it was one desperate dieter that came up with this." Turns out, after a little tweaking (and frankly, a lot of cheese), this recipe is fantastic. It still has far fewer calories than traditional Alfredo sauce, and has a lot more protein as well. Use it on chicken, baked potatoes, or in a more traditional way over whole wheat linguine. I saw a different, vegan version of this recipe and thought, "Man, it was one desperate dieter that came up with this." Turns out, after a little tweaking (and frankly, a lot of cheese), this recipe is fantastic. It still has far fewer calories than traditional Alfredo sauce, and has a lot more protein as well. Use it on chicken, baked potatoes, or in a more traditional way over whole wheat linguine.
Number of Servings: 4

Ingredients

    1 block firm silken tofu, well drained
    3/4 cup grated parmesan cheese
    1/4 cup skim milk
    1/2 Tablespoon garlic paste or powder (to taste)
    1/4 tsp grated nutmeg (freshly grated is best)
    Pinch of black pepper
    Salt to taste (I use quite a bit of sea salt)

Tips

I use an immersion blender to make this as well, and it turns out a bit smoother that way.


Directions

Place tofu in a blender and pulse until completely smooth. Put in all other ingredients except for the milk and blend until very well incorporated. If the mixture is too thick, add enough milk to thin it out appropriately. Heat in a pan on the stove on medium-low heat until heated through. Serve as desired.

Serving Size: Makes 4 servings appropriate for a pasta dish, but makes more if using for other things.