The Powerhouse Pesto:  Creamy Tofu Pesto (NUT FREE)

The Powerhouse Pesto: Creamy Tofu Pesto (NUT FREE)

Published on Friday, April 26, 2024 by Taylor Janulewicz

Creamy Vegan Protein Pasta Sauce: A Tofu-Powered Delight

Are you looking for a fun way to increase your protein intake without adding extra animal protein? Look no further; this creamy vegan protein pasta sauce will knock your socks off! The secret ingredient (not so secret) that brings the creaminess but the protein, too, is tofu. 

Not only is this pesto made with tofu, but it is also nut-free and gluten-free. Did you know tofu has cancer-protective properties? Oh yes, let’s dispel the myths around soy and learn more about how to add this to your next meal plan rotation. 

All Hail the Mighty Soybean!

Soybeans are a nutritional powerhouse, offering a complete protein source, calcium, and iron. They're also incredibly versatile and can be enjoyed whole as edamame or transformed into delicious products like tofu.

There's a misconception that soybeans might contribute to cancer. This concern stemmed from isoflavonoids, naturally occurring compounds in soybeans with a similar structure to estrogen. The worry was that these "phytoestrogens" could stimulate hormone-sensitive cancers like breast cancer.

Fortunately, research has debunked this myth! One study shows that "women with high soy and isoflavone consumption have a lower risk of breast cancer compared to those without soy in their diet."

However, as with any scientific finding, further research is always valuable.

Key points to remember:

  • Soybeans are a nutritious and versatile food.
  • Isoflavones in soy were initially linked to cancer risk, but current research suggests the opposite.
  • More research is always beneficial, but current evidence points towards the safety of soy consumption.

Including soy in your diet is a great way to eat more plant-based protein and change your routine. Great news for those with acid reflux or GERD! Tofu is also low in fat, which can help reduce the risk of triggering acid reflux symptoms since fatty foods are known to exacerbate GERD symptoms.

Versatile Ways to Enjoy the Sauce

Pasta: This sauce makes a plant-based and protein-packed pasta dish. 

Pizza: Instead of regular pesto, spread this on your pizza for a fun plant-based twist.

Dip: This sauce pairs nicely with gluten-free crackers and sliced vegetables such as carrots and celery.

Embracing soy-based dishes like this creamy vegan protein pasta sauce adds variety to your meals and provides a nutrient-packed alternative to animal protein. By debunking myths surrounding soy and cancer risk, we can confidently incorporate this versatile ingredient into our diets, knowing it offers numerous health benefits. So, let's celebrate the mighty soybean and its delicious potential to transform our plant-based cooking endeavors.

[[ recipeID=recipe-9lutxbqlp, title=Creamy Tofu Pesto ]]

  1. Boutas, I., Kontogeorgi, A., Dimitrakakis, C., & Kalantaridou, S. N. (2022). Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In vivo (Athens, Greece), 36(2), 556–562. 
  2. Fan, Y., Wang, M., Li, Z., Jiang, H., Shi, J., Shi, X., Liu, S., Zhao, J., Kong, L., Zhang, W., & Ma, L. (2022). Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality. Frontiers in nutrition, 9, 847421. 

Leave a comment on this article:

Creamy Tofu Pesto

Servings: 10


  • Prep Time: 5 mins
  • Cook Time: 1 mins
  • Total Time: 6 mins




  • 1 package of Extra Firm Tofu
  • 3 tablespoons Lemon Juice
  • 3 Cloves Garlic, minced
  • 1 teaspoon Kosher Salt
  • ¼ tsp Black Pepper
  • 2 cups Fresh Basil
  • ⅓ cup Nutritional Yeast
  • 1 cup Extra Virgin Olive Oil


  1. Clean and dry your basil.
  2. Drain and dice your tofu into small cubes.
  3. In the food processor, add all of the ingredients. Blend until smooth.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 10

Amount Per Serving
Calories 159
% Daily Value*
Total Fat 10.1g 15%
Saturated Fat 1.4g 7%
Trans Fat 0g
Sodium 57mg 2%
Total Carbohydrate 14.3g 4%
Dietary Fiber 2.4g 9%
Sugars 1.3g
Protein 5.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Kitchen Equipment:

Measuring Cups

Food Processor

Cutting Board


If you want a thinner consistency, consider using silk tofu instead of extra firm.

Serve 3 tablespoons mixed into one cup of gluten-free pasta of choice.

The nutrition facts will change depending on how much pesto you use and how you incorporate it into other recipes.