This creamy silken tofu pasta sauce is one of my favourite recipes ever. I make it almost every week because it’s quick, nourishing, and packed with flavour—everything I want in a weeknight meal. What makes this recipe extra special is that it uses just five ingredients and takes barely any time to prepare. But the real magic? It’s proof that silken tofu isn’t just for vegans. Whether you’re plant-based or not, this one’s for you.
If you’ve never cooked with silken tofu before, this is the perfect place to start. It blends into the silkiest, smoothest sauce that feels indulgent but is secretly healthy. It’s high in plant protein, naturally low in fat, and when paired with garlic, Parmesan and rose harissa, it becomes a creamy, comforting pasta sauce you’ll want on repeat. It’s one of those recipes that makes you feel like you’re treating yourself—without any fuss or guilt.
Why Is Silken Tofu Good For You
Silken tofu is good for you because it’s a nutrient-dense, plant-based protein that’s naturally low in saturated fat and free from cholesterol. It contains all nine essential amino acids, making it a complete protein, and it’s also a good source of iron and calcium (especially if it’s calcium-set). For those trying to include more plant-based meals, it’s an incredibly versatile and easy-to-digest ingredient.
It’s especially great if you’re looking for a lighter alternative to cream or cheese in sauces. Silken tofu gives you that creamy texture without the extra saturated fat, and it’s also gentle on the stomach.
According to ZOE, tofu has been linked to improved gut health, reduced inflammation, and can help support heart health when part of a balanced diet.
Ways to Enjoy This Pasta Sauce
- With any pasta shape: This creamy silken tofu sauce clings beautifully to fusilli, penne, spaghetti or any pasta of your choice.
- As a dip or spread: It’s so smooth and flavourful you can enjoy it as a dip for crackers or veggie sticks, or spread it on toast for a protein-rich snack.
- Cold pasta salad: This sauce works well cold too. Toss with cooked pasta and fresh veg for a quick lunchbox option.
Tips
- Blend until smooth: Silken tofu blends quickly, but take your time to get it extra creamy.
- Taste and adjust salt: Parmesan is salty, so always taste before adding more.
- Heat the sauce gently: If you want to warm it up, do so on a low heat to avoid curdling.
- Don’t skip the harissa: It adds depth and a little warmth that really elevates the sauce.
- Use your pasta water: Add a splash to loosen the sauce if it feels too thick once mixed with the pasta.
Swaps
Parmesan cheese: Use nutritional yeast or vegan Parmesan for a plant-based version.
Rose harissa: Regular harissa or a spoon of sun-dried tomato paste can work in a pinch.
Basil: Try parsley or a handful of spinach for a different flavour twist.
Garlic powder: Swap with 1 small fresh garlic clove if blending raw garlic doesn’t bother you.
Pasta: Any shape works, but short pasta like fusilli or rigatoni holds the sauce beautifully. Use gluten-free pasta if needed.
Storage
Fridge: Store the sauce in an airtight container for up to 3 days.
Freezer: Not recommended because freezing can alter the silken tofu creamy texture and make it watery.
More Tofu Recipes
Silken Tofu Harissa Pasta Sauce
Ingredients
- 1 block of tofu (300g)
- 1 tbsp rose harissa paste
- 20 g grated Parmesan cheese (to make it vegan swap with nutritional yeast or vegan Parmesan cheese)
- 1 tsp garlic powder
- handful basil
- salt to taste
Instructions
- Add all the ingredients to a bowl and blend until smooth.
- Cook your favourite pasta and drain. Put the pasta back into the pot and add the sauce. Mix well until the pasta is completely covered in sauce.