High Protein Alfredo Sauce with Mushrooms

alfredo paniniI’ve done a few experiments in making dairy free alfredo sauce. I gave soaked cashews a try which resulted in a subtly sweet variation, but wasn’t bad. I also tried a cauliflower variation which was lower in calories, and closer in flavor. I skipped posting that recipe for you because it was a bit watery and not quite perfected to my standards.

The other night I got to thinking about how to amp up the creaminess that comes with alfredo but not send calories through the roof. Then suddenly it came to me. I’ve used tofu for years in things for The Kid to replace ricotta cheese – lasagna, stuffed shells. It’s smooth, creamy. I figured it was a strong contender and got to work.

Ladies and gents, I think I did it this time. The alfredo sauce was smooth, creamy, thick. It was even good enough to eat straight up with a spoon, not that I did that. There are no witnesses. The first night I tossed linguine with the sauce and it clung to the noodles and was delish with a sprinkle of dairy free parm. The next night I opted for zoodles and still had great results.

Um, this recipe made a major batch of sauce so I had even more leftover and recreated a panini I saw in the freezer section the other day. I steamed spinach and combined it with the alfredo in a panini. I even had plenty leftover to generously dip the sammie as I ate it. I wouldn’t dare do that with “real” alfredo or I’d risk my arteries slamming shut. 😉

High Protein Alfredo Sauce with Mushrooms Dairy Free Alfredo Sauce

  • 14 oz block soft tofu, drained
  • 1 cup unsweetened cashew milk
  • 1/4 cup (16g) nutritional yeast
  • 1 1/2 tsp garlic powder
  • 1 1/2 tsp onion powder
  • 1/4 tsp nutmeg
  • 1 Tbsp (10g) cornstarch
  • 8 oz package sliced white mushrooms
  • 1/2 – 1 tsp salt, to taste

Blend the tofu, cashew milk, yeast, spices, and cornstarch in a blender or food processor until smooth and creamy. Set aside. Preheat a large pan over medium heat and spray with non-stick spray. Add the mushrooms and saute for about 3-4 minutes until they soften.

Pour in the tofu mixture and bring to a boil. Simmer for about 5 minutes, stirring occasionally until the sauce thickens. Remove from heat and salt to taste.

Makes 4 servings approximately 1 cup each at approximately 117 calories each – 12g protein, 6g carbs, and 5g fat.

The tofu both keeps the calories and fat lower, but it gives a nice boost in protein. If you want a smaller batch of sauce, simply cut the recipe in half. It really does make a major supply of sauce. Or throw caution to the wind, and enjoy alfredo with errrrrrything. 😉

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