Healthy vegan alfredo sauce

High-Protein Healthy Vegan Alfredo Sauce

This vegan alfredo sauce makes me so happy! Not only does it taste amazing, but it’s also healthier, high in protein, and super easy and quick to make! I love tossing the alfredo with my favorite pasta or as a sauce for flatbreads and pizzas. So, if you’re looking for a tasty and versatile recipe, then this healthy vegan alfredo sauce should definitely be on your list of next recipes to try!

Healthier vegan alfredo sauce


This high-protein vegan alfredo sauce has over 80 grams of protein. I typically get four servings out of one batch, yielding roughly 20 grams of protein per serving.

To bulk the protein up even more, I love serving the alfredo sauce with high-protein pasta, such as the ones from Banza. Another way I love using it is as a pizza sauce on Joseph’s Lavash Flatbread. One of those flatbreads has 12 grams of protein! Along with the vegan alfredo sauce recipe, I have also written one of my favorite flatbread recipes. It’s a mushroom and truffle alfredo flatbread with arugula. It’s seriously delicious and super easy to make!

Vegan mushroom and alfredo flatbread
High-Protein Vegan Mushroom and Truffle Alfredo Flatbread

Taste and Texture

This healthier vegan alfredo sauce is super garlicky, slightly cheesy, a little tangy, thicker, and super creamy. However, it does have a slightly healthier, tofu-like taste since it’s, well, made from tofu and not heavy cream like traditional alfredo sauces. When the sauce is mixed with pasta, you can’t really taste the tofu flavor at all. It’s more noticeable when baked on a flatbread because it gets much thicker and less saucy like in the oven. Nonetheless, it is very delicious!


PRO TIP: If you want to jazz the alfredo sauce up, add a heavy spoonful of your favorite vegan pesto! OR, try my High-Protein Vegan Pesto Alfredo Sauce recipe instead! It’s similar to this healthy vegan alfredo sauce but with an herby kick of pesto!

If you make my high-protein vegan alfredo sauce or any of my recipes, don’t forget to post a picture to Instagram, tag me @chefsummerstorm, and #gardengrub so I can see your recreation!

Healthy vegan alfredo sauce

High-Protein Healthy Vegan Alfredo Sauce

Author Chef Summer Storm – garden grub
This vegan alfredo sauce is healthier, high in protein, and very quick and easy to make. Use it on pizzas, pasta, or where ever you see fit!
Prep Time 10 minutes
Total Time 10 minutes
Course Sauce
Cuisine American
Servings 3 cups


Alfredo Sauce

  • One 16 ounce block high protein tofu
  • 3 tbsp garlic cloves, peeled and minced
  • 1/4 cup nutritional yeast
  • 1/2 tsp Italian seasoning
  • 1 1/2 tsp kosher salt
  • 1 tsp black pepper
  • 2 tbsp lemon juice
  • 3/4 cup almond milk, plain and unsweetened

High-Protein Mushroom Alfredo Flatbread


Alfredo Sauce

  • Add all ingredients to a high-powered blender and blend on medium-high/high until extremely smooth.
  • Use as a sauce for pizzas and flatbreads, or with your favorite pasta!
  • *Heating the alfredo sauce will thicken it, so if you find that it's too thick mixed in with your pasta, simply add in a small splash of almond milk!

High-Protein Mushroom Alfredo Flatbread

  • Preheat the oven to 350 degrees Fahrenheit.
  • Line a large sheet pan with parchment paper, then place the flatbread on top.
  • Place a large saute pan over medium heat. Once hot, add the oil, followed by the mushrooms. Season them with a tiny pinch of salt and pepper and cook for 3 minutes, stirring occasionally.
  • Evenly spread across the alfredo sauce, from corner to corner. Then, evenly distribute the mushrooms on top, followed by the thinly shaved red onions.
  • Bake the flatbread on the middle oven rack for 15 to 20 minutes, rotating the pan halfway through. Keep an eye on it towards the end to prevent the edges from burning.
  • *The alfredo sauce thickens up quite a bit in the oven and becomes less saucy, so I definitely recommend adding on a vegan cheese spread after the flatbread comes out of the oven. I like to dollop and spread across cashew cheese, followed by a drizzle of truffle hot sauce for extra sauciness and flavor!
  • Toss the arugula with the truffle oil and a pinch of salt and pepper.
  • Cut the flatbread into desired size squares and top with the truffle arugula. Enjoy!
  • *Reheat any leftovers in the oven or an air fryer at 350 degrees Fahrenheit until hot and crispy.
Keyword alfredo sauce, healthy vegan alfredo sauce, high protein vegan alfredo, high protein vegan alfredo sauce, vegan alfredo, vegan alfredo sauce, vegan pesto alfredo
Tried this recipe?Let me know how it was!

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High-Protein Plant-Based Alfredo Flatbread

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