Tofu Pesto Protein Pasta – Creamy, Bright, and Satisfying
This is weeknight comfort food with a fresh, green twist. Tofu Pesto Protein Pasta brings together silky pesto, chewy pasta, and crispy tofu for a balanced, filling meal that feels as good as it tastes. It’s quick to make, big on flavor, and packed with plant-based protein.
Whether you’re cooking for one or meal-prepping for the week, this recipe is a reliable go-to. Grab a pot, a pan, and a blender, and dinner’s done.
Ingredients
Method
- Press the tofu: Wrap the tofu in a clean towel and set a heavy pan on top for 10–15 minutes. This helps it crisp. Pat dry.
- Boil the pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1 cup of pasta water before draining.
- Make the pesto: In a blender or food processor, add basil, optional spinach, nuts, garlic, lemon zest, 2 tablespoons lemon juice, nutritional yeast or Parmesan, a pinch of salt, and black pepper. Pulse to chop, then stream in olive oil until creamy but still textured. Adjust salt, lemon, and oil to taste.
- Cube and season tofu: Cut tofu into 1/2-inch cubes. Toss with salt, pepper, and a teaspoon of cornstarch if you want extra crisp edges.
- Crisp the tofu: Heat a nonstick skillet over medium-high with 1–2 tablespoons olive oil. Add tofu in a single layer. Cook 7–9 minutes, turning occasionally, until golden on most sides. Sprinkle with red pepper flakes if you like heat.
- Optional tomatoes: Halve cherry tomatoes and toss them in the hot pan for 1–2 minutes just to blister. Remove from heat.
- Toss it all together: Return drained pasta to the pot. Add pesto and a splash of reserved pasta water. Toss until glossy and well coated, adding more water a little at a time to loosen. Fold in tofu (and tomatoes, if using).
- Taste and finish: Add more lemon juice, salt, or pepper as needed. Finish with a drizzle of olive oil and extra Parmesan or nutritional yeast.
- Serve: Plate warm, with a sprinkle of nuts or fresh basil on top for texture and color.
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What Makes This Recipe So Good
- High-protein and hearty: Tofu and pasta combine for a satisfying plate that actually keeps you full.
- Fresh, bold flavor: Basil pesto brings brightness, while garlic and lemon round things out.
- Fast and weeknight-friendly: From start to finish, you’re looking at around 30 minutes.
- Flexible: Use any pasta shape, swap greens into the pesto, and scale the spice or lemon to your taste.
- Meal-prep approved: Holds up well in the fridge and reheats nicely with a splash of pasta water.
Shopping List
- Extra-firm tofu (14–16 oz), pressed
- Pasta (10–12 oz; penne, fusilli, or spaghetti)
- Fresh basil (2 packed cups)
- Baby spinach or kale (1 cup; optional for extra greens)
- Pine nuts or walnuts (1/3 cup)
- Garlic (2–3 cloves)
- Lemon (zest and juice of 1)
- Extra-virgin olive oil (1/3–1/2 cup)
- Nutritional yeast or grated Parmesan (3–4 tbsp; use Parm if not vegan)
- Red pepper flakes (optional)
- Cherry tomatoes (1 cup; optional)
- Salt and black pepper
- Cornstarch (1–2 tsp; for crisping tofu, optional)
Step-by-Step Instructions
- Press the tofu: Wrap the tofu in a clean towel and set a heavy pan on top for 10–15 minutes. This helps it crisp.
Pat dry.
- Boil the pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1 cup of pasta water before draining.
- Make the pesto: In a blender or food processor, add basil, optional spinach, nuts, garlic, lemon zest, 2 tablespoons lemon juice, nutritional yeast or Parmesan, a pinch of salt, and black pepper. Pulse to chop, then stream in olive oil until creamy but still textured.
Adjust salt, lemon, and oil to taste.
- Cube and season tofu: Cut tofu into 1/2-inch cubes. Toss with salt, pepper, and a teaspoon of cornstarch if you want extra crisp edges.
- Crisp the tofu: Heat a nonstick skillet over medium-high with 1–2 tablespoons olive oil. Add tofu in a single layer.
Cook 7–9 minutes, turning occasionally, until golden on most sides. Sprinkle with red pepper flakes if you like heat.
- Optional tomatoes: Halve cherry tomatoes and toss them in the hot pan for 1–2 minutes just to blister. Remove from heat.
- Toss it all together: Return drained pasta to the pot.
Add pesto and a splash of reserved pasta water. Toss until glossy and well coated, adding more water a little at a time to loosen. Fold in tofu (and tomatoes, if using).
- Taste and finish: Add more lemon juice, salt, or pepper as needed.
Finish with a drizzle of olive oil and extra Parmesan or nutritional yeast.
- Serve: Plate warm, with a sprinkle of nuts or fresh basil on top for texture and color.
Storage Instructions
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Reheating: Reheat gently on the stovetop or in the microwave with a splash of water to rehydrate the sauce.
- Freezer: Pesto freezes well on its own. Freeze extra pesto in an ice cube tray, then transfer cubes to a bag for up to 3 months. The assembled pasta is best fresh.
Health Benefits
- Protein and satiety: Tofu provides complete plant protein, which helps keep you satisfied longer.
- Healthy fats: Olive oil and nuts deliver monounsaturated fats and vitamin E for heart health.
- Micronutrient boost: Basil and spinach add vitamin K, folate, and antioxidants.
Lemon offers vitamin C to brighten flavor and aid iron absorption from greens.
- Fiber: Whole-wheat pasta or legume-based pasta increases fiber for better digestion and stable energy.
Pitfalls to Watch Out For
- Watery tofu: If you don’t press it, tofu won’t crisp. Take the extra 10 minutes to press.
- Overcooked pasta: Go for al dente. It will continue to soften as you toss it with hot sauce.
- Greasy pesto: Add oil slowly.
If it feels heavy, brighten with a squeeze of lemon and a splash of pasta water.
- Under-seasoning: Salt the pasta water generously and taste the pesto. Balance is key—salt, acid, and fat should feel even.
- Clumpy sauce: Always add a bit of hot pasta water when tossing to help the pesto coat the noodles.
Recipe Variations
- Nut-free pesto: Use pumpkin seeds or sunflower seeds instead of pine nuts or walnuts.
- Creamier sauce: Blend 1/4 cup silken tofu or a spoonful of Greek yogurt into the pesto for extra body.
- Gluten-free: Choose brown rice pasta or a legume-based pasta for extra protein and fiber.
- Spicy kick: Add a roasted jalapeño or a pinch of Calabrian chili to the pesto.
- Roasted veggie add-ins: Toss in roasted zucchini, broccoli, or asparagus for more texture and nutrients.
- Crispy breadcrumb topper: Toast panko with olive oil, garlic, and lemon zest for a crunchy finish.
- Cheesy finish: If not vegan, shave Parmesan or Pecorino over the top for a salty bite.
FAQ
Can I use silken tofu instead of extra-firm?
Silken tofu won’t crisp, but it can make a lovely creamy pesto. Blend silken tofu directly into the pesto and skip the pan-frying step.
If you want that golden, chewy bite, stick with extra-firm.
What pasta shape works best?
Short shapes like penne, fusilli, and rigatoni hold pesto in their ridges. Spaghetti works too, but you may need a touch more pasta water to coat evenly.
Do I need pine nuts for authentic pesto?
No. Walnuts, almonds, or even pistachios work great and are often more affordable.
The flavor will shift slightly, but it stays delicious.
How do I keep the pesto bright green?
Use fresh basil, don’t overheat the sauce, and toss off the heat with a little pasta water. A squeeze of lemon helps prevent browning.
Can I make this ahead?
Yes. Make the pesto up to 3 days in advance and store it covered with a thin layer of olive oil.
Cook pasta and tofu fresh for the best texture, or reheat gently with water.
Is this recipe vegan?
It can be. Use nutritional yeast instead of Parmesan and make sure your pasta is egg-free. The rest is naturally plant-based.
How much protein does this provide?
It varies by pasta type and serving size, but a typical serving with tofu and regular pasta lands around 20–30 grams of protein.
Using legume pasta can push that higher.
Wrapping Up
Tofu Pesto Protein Pasta is simple, vibrant, and filling—everything you want in a weeknight meal. With crisp tofu, bright basil, and a silky sauce that clings to every noodle, it hits all the right notes. Keep the method the same, then swap nuts, greens, or pasta shapes to match your mood.
Cook once, enjoy all week.
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