This high protein creamy tomato sauce is a smooth tomato sauce from canned tomatoes, enriched with soft or silken tofu for protein. It is a great recipe for getting more protein into your diet or for picky eaters. This sauce is great for meal-prepping and freezing for later because, unlike dairy containing sauces, it doesn’t split!
And, if you’re looking for more vegan and gluten free lunch or dinner ideas, try these stuffed sweet potatoes!
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What You’ll Need For This High Protein Creamy Tomato Sauce
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How To Make This High Protein Creamy Tomato Sauce
Finely dice onion and mince garlic.
Heat oil in a large pan over medium-high heat.
Add onion and garlic and cook, stirring regularly, for 7-10 minutes until beginning to caramelize.
Add the crushed tomatoes, tomato paste, oregano, salt, and red pepper flakes. Stir to combine.
Reduce heat to medium low and cook, stirring occasionally, for 10 minutes.
Add the tofu and nutritional yeast. Stir for 1-2 minutes to heat the tofu and break it up further.
Remove from heat and use an immersion blender to puree the sauce smooth.
For a conventional blender: Remove from heat before adding tofu. Allow to cool. Combine tomato sauce in blender with tofu and nutritional yeast and puree until smooth. Return the sauce to the pan and gently reheat before serving.
Cook pasta to al dente according to package directions. Drain well.
Toss the pasta with the sauce and serve with chopped parsley and an additional sprinkle of nutritional yeast for extra cheese flavor.
Sauce stores well in the fridge for up to 5 days or in the freezer for up to 1 month.
Important Recipe Notes
Add vegetables or beans: Add some texture to the sauce with pan seared zucchini or broccoli, fried eggplant, chop up sun-dried tomatoes, or add chickpeas or white beans. Cook vegetables separately for best results.
Prepare ahead of time: Make the sauce and freeze in ½ cup/120ml portions to make single servings of pasta later.
More Vegan And Gluten Free Dinner Ideas
Mushroom Lentil Shepherd’s Pie
PrintHigh Protein Creamy Tomato Sauce {Pasta Recipe}
Make a high-protein creamy tomato sauce that’s rich, flavorful, and easy to prepare. Serve it with pasta for a satisfying weeknight meal.
- Prep Time: 10
- Cook Time: 20
- Total Time: 30
- Yield: 6 1x
- Category: Dinner, Lunch
- Method: Boiling, Slow Cooking
- Cuisine: American
- Diet: Dairy-Free, Gluten-Free, Nut Free, Pescatarian, Vegan, Vegetarian
Ingredients
- 1 tbsp/15ml olive oil
- 1 medium/180g yellow onion, diced
- 3 cloves/15g garlic, minced
- 1 15 oz can/796ml crushed tomatoes (about 3 1/2 cups)
- 2 tbsp/30g tomato paste
- 1 tsp/6g salt
- 1 tsp/1g dried oregano
- 1/4 – 1/2 tsp/1g crushed red pepper flakes
- 1 tbsp/5g nutritional yeast (or more for a more intense cheesy flavour)
- 1 lb/450g soft or silken tofu, cut in pieces
To serve:
- 16 oz/450g V/GF Spaghetti
- Chopped fresh parsley or basil
Instructions
- Finely dice onion and mince garlic.
- Heat oil in a large pan over medium-high heat.
- Add onion and garlic and cook, stirring regularly, for 7-10 minutes until beginning to caramelize.
- Add the crushed tomatoes, tomato paste, oregano, salt, and red pepper flakes. Stir to combine.
- Reduce heat to medium low and cook, stirring occasionally, for 10 minutes.
- Add the tofu and nutritional yeast. Stir for 1-2 minutes to heat the tofu and break it up further.
- Remove from heat and use an immersion blender to puree the sauce smooth.
- For a conventional blender: Remove from heat before adding tofu. Allow to cool. Combine tomato sauce in blender with tofu and nutritional yeast and puree until smooth. Return the sauce to the pan and gently reheat before serving.
- Cook pasta to al dente according to package directions. Drain well.
- Toss the pasta with the sauce and serve with chopped parsley and an additional sprinkle of nutritional yeast for extra cheese flavour.
- Sauce stores well in the fridge for up to 5 days or in the freezer for up to 1 month.
