Creamy Tomato & Protein-Packed Pasta Recipe

This Creamy Tomato Protein Pasta is perfect for a busy weeknight: rich, saucy, and a little indulgent while still being packed with protein. The sauce is made creamy by blending silken tofu with a splash of milk, creating a velvety texture without heavy cream. It’s quick to make and very satisfying.

A creamy, protein-rich pasta everyone will love!

I’ve shared several tofu-based pasta sauces, and this version is one of my favorites. It blends elements of a herb-forward green sauce and a creamy tomato vodka-style sauce for a bright, silky result.

If you make it, please leave a review and let me know how it turned out!

Why you’ll love it:

• Ready in about 30 minutes — ideal for weeknights
• Packed with plant-based protein thanks to silken tofu
• Incredibly creamy without heavy cream
• Easy to make vegan with a few simple swaps
• Great for meal prep and reheats well

Ingredients needed

The full ingredient list is in the recipe card below. Here are the pantry staples and a few easy substitutions to keep in mind.

• Pasta – any shape works; rigatoni or penne hold the sauce well
• Extra-virgin olive oil – for sautéing aromatics and building flavor
• Silken tofu – use silken (not firm) and drain it well for the creamiest texture
• Plant-based milk – blends with the tofu to create a smooth, pourable cream; use unsweetened milk
• Italian seasoning + garlic powder – for even seasoning throughout the tofu cream
• Garlic + shallot – the aromatic base; both add important depth
• Tomato paste – cooking it concentrates and deepens the flavor
• Vodka (optional) – helps emulsify the sauce and adds complexity; omit if preferred
• Red pepper flakes – a gentle kick; reduce to taste
• Butter – a little brings richness and a glossy finish; use vegan butter for a vegan version
• Parmesan – stir in at the end for savory depth; substitute 1/4 cup nutritional yeast for a vegan option

How to make it

The full recipe is in the recipe card below, but here’s a clear, step-by-step overview so you can see how it comes together.

1. Heat olive oil in a large skillet over medium. Add diced shallot and cook about 3 minutes until softened. Add minced garlic and cook 2 more minutes. Stir in tomato paste and cook, stirring often, for 3 minutes to deepen the flavor.

2. Meanwhile, blend silken tofu with the milk until completely smooth and pourable.

3. Add the vodka (if using), the blended tofu mixture, and red pepper flakes to the skillet. Stir to combine, then add parmesan and butter, stirring until melted and smooth.

4. Toss in the cooked pasta and stir to coat thoroughly. If the sauce seems thick, add a splash of reserved pasta water until you reach the desired consistency. Serve warm.

Creamy Tomato Protein Pasta

By Brita Britnell

Prep: 10 mins

Cook: 20 mins

Total: 30 mins

Servings: 4 servings

This Creamy Tomato Protein Pasta uses blended silken tofu instead of heavy cream for a rich, protein-packed sauce that comes together in about 30 minutes — ideal for when you want something comforting and nutritious.

Ingredients

• 1 pound pasta
• 1 tablespoon extra virgin olive oil
• 15 oz silken tofu, drained
• ½ cup milk
• 2 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• Salt and pepper to taste, I used ½ tsp salt and ½ tsp pepper
• 2 cloves garlic, minced
• 1 small shallot, diced
• ½ cup tomato paste
• 2 tablespoons vodka, optional
• 1 teaspoon red pepper flakes
• 2 tablespoons butter
• ½ cup parmesan, swap for ¼ cup nutritional yeast for a vegan version

Instructions

• Cook pasta according to package directions. Drain and set aside, reserving about ½ cup of the pasta water to thin the sauce as needed.
• Blend the silken tofu and milk until completely smooth.
• Start the sauce: heat olive oil in a large skillet over medium. Cook shallot 3 minutes, add garlic and cook 2 minutes more. Stir in tomato paste and cook 3 minutes, stirring frequently.
• Stir in the vodka (if using), the tofu cream, and red pepper flakes. Add parmesan and butter and stir until melted and combined.
• Add the cooked pasta and toss to coat, adding a splash of reserved pasta water if needed. Serve warm.

Notes

Storage + reheating: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium-low with a splash of water or plant-based milk to loosen the sauce.

• To make fully vegan: use vegan butter and replace parmesan with ¼ cup nutritional yeast.
• Reserve ½ cup pasta water before draining; it helps loosen the sauce without watering it down.
• Vodka is optional — it adds depth but can be omitted.
• Chickpea or lentil pasta increases the protein content.
• Recipe is written for 4 servings but can stretch to 6 depending on portions.

Nutrition

Calories: 685kcal, Carbohydrates: 99g, Protein: 27g, Fat: 18g

Nutrition information is automatically calculated and should be used as an approximation.