This tofu pasta is absolutely divine! If you are a vegetarian, this is a great way to enjoy a delicious and balanced pasta dish! If you’re not a vegetarian but you are looking to incorporate more plant based meals, and you’ve never tried tofu before, this is a recipe that you will absolutely love!
One thing that I love about tofu is how versatile it can be! It will soak up all the flavors of whatever dish you are making. Not to mention, it is very affordable when compared with some other non plant-based protein options. This tofu and pasta recipe is so easy to make and comes together in under 20 minutes. It is perfect to enjoy year round and makes for a great weeknight dinner.
Why You’ll love my Tofu Pasta:
- Healthy and Nutritious: Tofu is a great source of protein, iron, and calcium, making your pasta not only delicious but also packed with essential nutrients.
- Versatile and Customizable: Your tofu pasta can be easily customized to cater to different dietary needs. It can be made gluten-free, vegan, or vegetarian, depending on the pasta and ingredients you choose.
- Easy to Prepare: Tofu pasta is simple to make, with tofu requiring minimal preparation and cooking time. This makes it a perfect option for a quick weeknight dinner or a last-minute meal.
- Budget-Friendly: Tofu is an affordable protein option, allowing you to create a delicious and hearty meal without breaking the bank.
- Perfect for Meal Prep: Tofu pasta stores well and can be easily reheated, making it an excellent choice for meal prep. Prepare a big batch, and enjoy it throughout the week.
If you love this recipe, you will love my Tortellini Bake with Boursin and Tomato or my Boursin Orzo.
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Ingredients
- Portobello mushrooms, cleaned and sliced: Portobello mushrooms offer a meaty texture and a rich, earthy flavor perfect for this pasta dish.
- Spaghetti pasta: Use your favorite spaghetti. Choose a high protein or high fiber spaghetti to add some additional protein or fiber to this vegetarian dish.
- Silken tofu: Silken tofu is a soft and creamy tofu variety with a high moisture content. It is a complete plant based protein source made out of soy.
- Marinara sauce of choice: Marinara sauce provides a flavorful and slightly tangy complement to the dish. Feel free to use your favorite brand of marinara sauce. I personally used Rao’s in this dish.
- Avocado or Olive oil: Avocado oil or olive oil serves as the cooking oil for sautéing ingredients or coating the pasta. Avocado oil has a mild flavor and a high smoke point, making it suitable for high-heat cooking. A high quality olive oil can also have a high smoke point and can be suitable for high-heat cooking as well.
- Salt: Salt helps to balance and bring out the natural flavors of the other ingredients in the dish.
- Pepper: Pepper, specifically black pepper, adds a pungent and mildly spicy flavor to dishes, adding depth to the flavor profile of the pasta.
- Garlic powder: Garlic powder adds a savory, aromatic essence to dishes without the need for chopping or mincing cloves.
- Italian parsley, chopped (optional to garnish): Italian parsley offer a fresh and slightly peppery flavor. I use it as a garnish to add color and freshness to this dish.
- Nutritional Yeast (optional): Add nutritional yeast for a vegan cheesy flavor and for some additional protein, B vitamins and trace minerals!
See recipe card for quantities.
Instructions
1. Clean your mushrooms by wiping them down with a damp paper towel to remove dirt and then slice them. Season them with salt, pepper and garlic powder, to taste.
2. Prepare your spaghetti according to the instructions on the packaging.
3. Add avocado or olive oil to a large skillet on medium heat to medium high heat and then add in your mushrooms. Cook for about 3-5 minutes stirring occasionally with a wooden spoon until the water begins to release and your mushrooms appear golden brown.
4.Add in your silken tofu, then season with salt, pepper and garlic powder, to taste. Use the wooden utensil to break the tofu apart and cook for 2-3 minutes until the tofu softens.
Then add in your marinara sauce. Let the marinara sauce come to a simmer and then lower the heat.
5. Drain your pasta and add it into the sauce. Toss until everything is well combined.
6. Serve and garnish with chopped Italian parsley and nutritional yeast if using. Enjoy!
Hint: When cooking the spaghetti pasta, be sure to cook it al dente, meaning it’s tender but still slightly firm to the bite. Overcooking the pasta can result in a mushy texture, especially when combined with the other ingredients. To achieve the perfect al dente texture, follow the recommended cooking time on the pasta package and periodically test the pasta for doneness as it cooks. Once it reaches the desired texture, immediately drain it and rinse it briefly with cold water to stop the cooking process and prevent it from sticking together.
Hint: If you’d like to take the extra step and you prefer a more creamy sauce, you can also blend the marinara sauce with the silken tofu in a food processor for 30 seconds or so to get a a more smooth silken tofu pasta sauce before adding it to the large skillet.
Substitutions
- Gluten-free: Use a gluten-free spaghetti to make this recipe gluten-free.
- Mushrooms: If you don’t have portobello mushrooms, you can substitute them with other types of mushrooms such as cremini mushrooms, button mushrooms, or shiitake mushrooms. Each variety will bring its own unique flavor to the dish.
- Spaghetti Pasta: Instead of spaghetti pasta, you can use other types of pasta such as penne, fusilli, linguine or rotini pasta. Feel free to choose your favorite pasta shape or use whatever you have available in your pantry. You can also choose quinoa pasta, brown rice pasta , chickpea pasta or whole wheat pasta as well.
- Silken Tofu: If you don’t have silken (soft tofu) on hand, you can use firm or extra-firm tofu instead. Just make sure to press the extra firm tofu to remove excess moisture before cooking with it. The texture will be slightly different, but it will still work well in the dish.
- Marinara Sauce: While marinara sauce is commonly used in this recipe, you can substitute it with any other type of pasta sauce you prefer, such as tomato basil sauce, arrabbiata sauce, or even a creamy alfredo sauce for a different flavor profile.
- Italian Parsley: If you don’t have Italian parsley for garnish, you can substitute it with other herbs such as fresh basil. Alternatively, you can omit the garnish altogether if desired.
This tofu recipe is already vegan, vegetarian and dairy-free.
Variations
- Spicy – Add red pepper flakes while cooking to imbue heat into the dish.
- Meat– Use lean ground beef instead of tofu if you don’t want this dish to be vegetarian.
- Lentils– Use cooked lentils instead of tofu to make a lentil bolognese sauce.
This tofu and pasta dish is already toddler and kid friendly!
Equipment
To make this tofu pasta recipe all you will need is:
- 1 Knife
- 1 Cutting Board
- 1 Medium Pot
- 1 Medium Pan
Storage
Once the tofu and pasta dish has cooled to room temperature, store leftovers in an airtight container in the fridge for 2-3 days. I don’t recommend freezing this recipe because the texture of the cheese and cooked pasta becomes altered in the freezer.
To reheat, warm individual servings in the microwave. For longer storage, reheat over medium-low heat until warmed through.
Top tip
Tip: Make the marinara tofu sauce and freeze into individual portions in a souper cube. When you are in a pinch, thaw the individual portion of the marinara tofu sauce and toss with some fresh spaghetti for a quick and easy meal for your toddler.
Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.
FAQ
Yes, feel free to add additional vegetables such as bell peppers, zucchini, spinach, or cherry tomatoes to enhance the flavor and nutritional content of the dish.
Yes, you can prepare the sauce and cook the pasta ahead of time, then assemble and reheat the dish when ready to serve. Keep the sauce and pasta separate until ready to combine and serve to prevent the pasta from becoming mushy.
More Pasta Recipes
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Jump to: Recipe
Tofu Pasta
Equipment
- 1 Knife
- 1 Cutting Board
- 1 Medium pot
- 1 Medium Pan
Ingredients
- 1 8 Ounce Container Portobello Mushrooms cleaned and sliced
- 1 16 Ounce Package Spaghetti Pasta
- 1 Pound Silken Tofu
- 1 24 Ounce Jar Marinara Sauce I used Rao’s
- 1 Tablespoon Avocado or olive oil
- Salt to taste
- Pepper to taste
- Garlic powder to taste
- ¼ Cup Italian parsley chopped (optional to garnish)
- 1 Tablespoon Nutritional Yeast Optional
Instructions
- Clean your mushrooms by wiping them down with a damp paper towel to remove dirt and then slice them. Season them with salt, pepper and garlic powder, to taste.
- Prepare your spaghetti according to the instructions on the packaging.
- Add avocado or olive oil to a large skillet on medium heat to medium high heat and then add in your mushrooms. Cook for about 3-5 minutes stirring occasionally with a wooden spoon until the water begins to release and your mushrooms appear golden brown.
- Add in your silken tofu, then season with salt, pepper and garlic powder, to taste. Use the wooden utensil to break the tofu apart and cook for 2-3 minutes until the tofu softens. Then add in your marinara sauce. Let the marinara sauce come to a simmer and then lower the heat.
- Drain your pasta and add it into the sauce. Toss until everything is well combined.
- Serve and garnish with chopped Italian parsley and nutritional yeast if using. Enjoy!
Notes
Nutrition
Food safety
- Don’t leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Garrett says
I love this plant based meal! My toddler even gobbled it down and he usually picks out the protein!