Creamy Tofu & Avocado Pasta (Oil-Free!)

It’s finally summer in Canada and that means I can eat all the fresh fruits, vegetables and herbs from my parents’ garden again! YAY for free food! Since they had fresh basil, I thought it was the perfect opportunity to make my avocado pasta again. This is a recipe I’ve been doing every summer since I was 16 years old. It’s a delicious mix between pesto and a creamy Alfredo sauce.

What I did differently this time is I added protein. Not chicken like I used to do sometimes, but tofu! It’s blended right into the sauce and it packs over 14 grams of protein per serving without tasting like tofu! One serving also has 10 grams of fiber and some healthy fats from the avocado, all under 400 calories!

If you want even more protein, you can always add roasted chickpeas or even chicken if you’re not vegetarian. Imagine cheese in there too… So good!

Creamy Tofu & Avocado Pasta (Oil-Free!) - Unsweetened Caroline-0912

You now have a healthy and comforting dinner option that’s ready in less than 15 minutes!

Creamy Tofu & Avocado Pasta (Oil-Free!) - Unsweetened Caroline-0930

Creamy Tofu & Avocado Pasta (Oil-Free!) – Print recipe here!

Vegan, oil-free, refined sugar-free, nut-free

Serves: 2-3

Prep time: 15 minutes


  • 1/2 (375g) package pasta of choice (I used whole wheat spaghetti, use gluten-free if needed)
  • 1 ripe avocado
  • 1 cup medium firm tofu
  • 2-3 garlic cloves
  • 1/4 cup fresh basil leaves
  • 3 tablespoons lemon juice
  • 1/4 teaspoon salt or more to taste
  • Pepper to taste
  • Parmesan, parsley or other desired toppings (optional)


  1. Cook your pasta according to the instructions on the package.
  2. Add the avocado, tofu, garlic, basil, lemon juice and salt in a food processor. Process until smooth. Add the sauce to the drained cooked pasta. Add salt and pepper to taste.
  3. Add desired toppings.
  4. Serve immediately or store in the fridge in an airtight container.

Creamy Tofu & Avocado Pasta (Oil-Free!) - Unsweetened Caroline-0905

If you make this recipe, be sure to tag your photo #unsweetenedcaroline.


  1. OrganicIsBeautiful | 26th Jun 16

    Bonne appetit 😉

    Sabrina ???

  2. Renard Moreau | 25th Jun 16

    [ Smiles ] I will have mine with a bit of vegan cheese.

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