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High Protein Dairy Free Pesto Pasta

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This High Protein Dairy Free Pesto Pasta combines a homemade, totally oil free, super creamy dairy free pesto sauce and gluten free noodles. Silken tofu is the secret ingredient to making this pasta as creamy and dreamy as possible. This high protein pesto recipe is ceramy, satisfying and packed with nutrients. Best of all, it comes together in just 20 minutes!
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Easy Homemade Dairy Free and Vegan Pesto Recipe

This High Protein Dairy Free Pesto Pasta recipe is an absolute game changer for pesto lovers looking for a healthier twist! Featuring silken tofu, this recipe delivers a rich, creamy texture, boosting protein without any dairy or oil! Fresh basil, parsley, and a zesty hit of lemon bring all the bright, classic pesto flavors, while nutritional yeast replaces the traditional parmesan. The result? A deliciously light, vibrant pesto sauce that clings to every bite of gluten free pasta, making it perfect for weeknight meals.

What if I told you you only need 10 ingredients and 20 minutes to make the most delicious pesto pasta? If you think this is imPASTAble, think again! This easy, homemade dairy free and vegan pesto recipe is about to become your new weeknight go-to! My secret ingredient that adds all the luscious creaminess is silken tofu. This versatile tofu variety steps in to create an ultra-smooth sauce while boosting the protein content, making this recipe ideal for those looking to add more plant based goodness to their diet – and let’s be real here, who isn’t looking for more protein these days? Did I mention that you can make this sauce ahead of time and just boil your noodles when you’re ready to eat? Talk about a meal prep hero!

High Protein Dairy Free Pesto Pasta Ingredients

  • Gluten-Free Pasta: This pasta provides the perfect base for soaking up the creamy pesto sauce. Of course, you can use any pasta that you have on hand. Whole wheat or chickpea pasta are also excellent options if you’re looking for more fiber or protein in your meal. Just remember to cook it al dente for the best texture.
  • Silken Tofu: The secret ingredient used to get the most decadent and rich, creamy texture. Silken tofu is an excellent option if you subscribe to a dairy free diet but still want all the delicious creaminess without having to soak cashews! Skip the heavy cream or oil and increase your plant based protein intake using silken tofu. Dairy free yogurt could work as a substitute if you cannot find silken tofu – however, the texture and protein content will vary.
  • Fresh Basil Leaves: Basil is the backbone of any good pesto recipe. Its fresh, herbaceous flavor and aromatic oils are key to achieving that classic pesto taste. If you don’t have enough basil, you can mix in spinach or arugula to maintain the vibrant green color while balancing the strong basil flavor.
  • Fresh Parsley: Parsley adds a touch of freshness and helps balance the strong basil flavor, making the pesto even more vibrant. Flat-leaf parsley works best here, but if parsley isn’t your favorite, you can use cilantro.
  • White Miso Paste: Another amazing ingredient that you might not expect in this pesto recipe is miso! It’s used to bring a salty, umami-rich depth that stands in for traditional parmesan cheese. If you don’t have miso, you can substitute with a pinch of salt and a bit more nutritional yeast, though you’ll miss out on the unique umami flavor that miso provides!
  • Garlic: No pesto is complete without garlic! It adds an aromatic kick and infuses the sauce with a robust, savory note that is very necessary. If you prefer a milder garlic taste, you can roast the garlic before adding it, or substitute with garlic powder in a pinch, though fresh garlic is best.
block of tofu in a blender cup on a kitchen counter
fresh parsley bundle on a wooden cutting board
  • Lemon Juice: Fresh lemon juice brightens the pesto, adding a touch of acidity that balances the creamy texture of the tofu and miso. If you don’t have lemons on hand, lime juice can work as a substitute, though it will alter the flavor slightly.
  • Capers: These little briny bites add a unique depth and complexity to the pesto, enhancing the overall taste. If you’re not a fan of capers or can’t find them, you can substitute with a small amount of olives or even a dash of pickled jalapeños for a bit of tangy bite.
  • Nutritional Yeast: If you’ve been following along long enough you’ll know that nutritional yeast is a kitchen staple! Nutritional yeast provides a cheesy, nutty flavor that mimics parmesan while also adding B vitamins. 
  • Spinach: Spinach adds an extra boost of greens to the dish, wilting beautifully into the pasta while adding nutrients. You can substitute spinach with other leafy greens like kale or arugula. These alternatives will give a slightly different texture and flavor but still keep the dish fresh and healthy.
  • Vegan Parmesan: A sprinkle of vegan parmesan gives that final touch of cheesy goodness, enhancing the overall flavor of the dish. My favorite and constant go-to vegan parm is without a doubt Panacheeza! Since finding this vegan parm, I’ve been loving the fact that it’s quick to use and adds that final touch. If you don’t have vegan parmesan on hand, you can make your own by blending cashews, nutritional yeast, garlic powder, and salt.
cooked linguine noodles in a large stainless steel pot
close-up fresh spinach leaves added over creamy pasta in a pan

Origin of Pesto

Pesto originates from the Italian region of Liguria, with the traditional version made using basil, pine nuts, garlic, olive oil, and parmesan. A few years ago, going vegan meant giving up this beloved green sauce but the times have changed and we’ve got it figured out! Pesto is so versatile now and it’s amazing to find creative ways to enjoy it and make it totally plant-based. I’ve perfected this version to also be low fat and totally oil-free.

What is Pesto and Why Isn’t it Vegan?

Traditional pesto includes parmesan cheese, which is made from dairy, making it unsuitable for vegans. This dairy-free pesto uses nutritional yeast and miso paste to mimic that cheesy umami flavor, offering a 100% plant-based alternative that doesn’t skimp on taste.

What Does Pesto Taste Like?

Pesto is known for its bright, fresh, and savory flavors. It’s rich with fresh basil and garlic, with a tangy hint from the lemon and a slight nuttiness from nutritional yeast or parmesan. The creamy tofu base in this dairy-free pesto sauce adds extra smoothness without overpowering the classic pesto flavors.

How to Make This High Protein Dairy Free Pesto Pasta

Cook the Pasta

Start by bringing a large pot of generously salted water to a rolling boil. Add your favorite gluten free pasta and cook it according to the package instructions until it reaches that perfect al dente texture. Be sure to reserve about 1-2 cups of pasta water before draining. This starchy water will be key in adjusting the pesto sauce to the right consistency later. Drain the pasta and set it aside, keeping it warm while you make the sauce.

How to Make Vegan Pesto

While the pasta is cooking, gather your pesto ingredients. In a high-speed blender or food processor, add the silken tofu, fresh basil, parsley, garlic cloves, lemon juice, miso paste, capers, and nutritional yeast. Add about 1 cup of the reserved pasta water to help blend the ingredients smoothly. Blend on high until the pesto is creamy and completely smooth, stopping to scrape down the sides as needed. This is the best way to make a pesto pasta sauce without needing any extra virgin olive oil! Taste and adjust seasoning with salt, pepper, or more lemon juice if necessary.

Mix Together

Return the drained pasta to the pot or a large serving bowl. Pour the blended pesto sauce over the pasta, gently tossing to coat each piece evenly. If the pesto seems too thick, add more of the reserved pasta water, a little at a time, until it reaches your desired consistency. Once the pasta is well-coated, stir in the chopped spinach, allowing it to wilt from the heat of the pasta. Finish with a sprinkle of vegan parmesan and fresh basil for garnish. Serve immediately and enjoy the rich, creamy, dairy-free pesto goodness!

How Long Does This Vegan Pesto Pasta Last?

This pesto pasta can be stored in the fridge for up to five days. It’s perfect for meal prep, just be sure to store the sauce and pasta separately for the best results. You can also double batch the pesto pasta sauce and keep some in the freezer so that you can make your noodles fresh each time you desire this dish!

Tips for the Best Vegan Pesto Pasta

  • Use fresh herbs: Fresh basil and parsley are key to the pesto’s vibrant flavor.
  • Adjust consistency: If your pesto sauce is too thick, add more pasta water until it’s perfectly creamy.
  • Save leftovers: Store your sauce separate from your noodles and save the sauce for another meal.

Other Amazing Pasta Recipes

If you liked this recipe make sure you leave a comment and rating below! Check out these other quick and easy delicious vegan pasta recipes:

Creamy Cauliflower Cashew Alfredo

Creamy Sun-Dried Tomato Pasta

15 Minute Saucy Tofu Noodles

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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creamy green pesto pasta and a metal fork
Jackie Akerberg

High Protein Dairy-Free Pesto Pasta

5 from 3 votes
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This High Protein Dairy Free Pesto Pasta combines a homemade, totally oil free, super creamy dairy free pesto sauce and gluten free noodles. Silken tofu is the secret ingredient to making this pasta as creamy and dreamy as possible. This high protein pesto recipe is ceramy, satisfying and packed with nutrients. Best of all, it comes together in just 20 minutes!
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 6 servings
Course: Main Course
Calories: 357

Equipment

Ingredients
  

  • 16 oz gluten free pasta
  • 12 oz silken tofu
  • 1½ cups loosely packed basil leaves
  • ½ cup loosely packed parsley
  • 3 tbsp white miso paste
  • 3 cloves garlic
  • ½ lemon, juiced
  • 1 cup pasta water
  • 1 tbsp capers
  • ¼ cup nutritional yeast
  • ½ tsp salt and pepper
  • 3 cups loosely packed spinach, chopped
  • ¼ cup dairy free parmesan

Method
 

  1. Bring a large pot of generously salted water to a boil and add in the pasta. Cook until al dente, reserving 2 cups of pasta water, draining the noodles and setting aside.
  2. While the pasta is cooking, add the tofu, basil, parsley, miso, garlic, lemon juice, 1 cup pasta water, capers, and nutritional yeast to a blender and puree until smooth and creamy. Season to taste with salt and pepper.
  3. Return the pasta to the pan after draining pour the sauce over the noodles and add the spinach, stirring until wilted and adding a splash of additional pasta water if needed for desired texture. Toss to coat and season with dairy-free parmesan, stirring to combine. Sprinkle with fresh basil if desired and enjoy!
  4. If you are making this recipe for meal prep, it's best to store your sauce and noodles separately and toss right before enjoying.

Nutrition

Serving 1servingCalories 357kcalCarbohydrates 64gProtein 14gFat 6gSaturated Fat 1gPolyunsaturated Fat 1gMonounsaturated Fat 0.4gSodium 736mgPotassium 305mgFiber 3gSugar 2gVitamin A 2156IUVitamin C 17mgCalcium 62mgIron 3mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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9 Responses

  1. 5 stars
    The pesto is amazing! It’s perfectly balanced with the fresh herbs and citrus from the lemon. I also love how it is oil free and high protein. This will be on repeat!

    Reply
5 from 3 votes

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