Name: High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Italian-inspired
Ingredients: 1 large (200 g) red bell pepper; 4 medium (300 g) tomatoes; 1 medium onion; 1 bulb of garlic; 1 12 oz block (340 g) silken tofu, drained; ½ cup (70 g) cashews, soaked; 1 ½ Tbsp olive oil; 9 oz (250 g) lentil pasta (or pasta of choice); 2 tsp Italian seasoning; 1 tsp smoked paprika powder; Salt and black pepper to taste (I used 3/4 tsp salt); 1 cup (240 ml) water or dairy-free milk; Fresh herbs (parsley or chives) for garnish; Red pepper flakes (optional)

Jump to Recipe· 3.8 from 9 reviews

If you have been searching for a hearty, nourishing pasta sauce that packs a punch of protein without a hint of dairy, you have just found your new go-to! This High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe is a vibrant celebration of roasted veggies blended into a creamy, dreamy sauce that makes dinner feel like a special occasion every night. With the perfect balance of smoky roasted peppers, sweet tomatoes, and velvety silken tofu combined with the mild crunch of soaked cashews, it’s a rich and satisfying sauce that tastes indulgent yet fuels your body with 30 grams of protein per serving. Trust me, once you try this, your pasta nights will never be the same again.

Ingredients You’ll Need

A white baking dish contains three groups of roasted vegetables arranged in layers: at the top left, a whole head of golden-brown roasted garlic with caramelized edges; to the right of that, several wedges of soft roasted red onion showing a light purple and white gradient with slightly charred tips; below that, a thick middle layer of bright red roasted tomato halves, some showing wrinkled skin and slight dark spots from roasting; and at the bottom, several large roasted red pepper slices with dark char marks and a glossy texture. The dish sits on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

This recipe calls for simple but essential ingredients that work in harmony to build layers of flavor, texture, and color. Each component shines on its own yet blends beautifully into a luscious sauce that hugs every strand of pasta.

Red bell pepper: Adds sweetness and vibrant color to brighten the sauce.
Tomatoes: The juicy base that brings acidity and a rich, fresh tomato flavor.
Onion: Roasting deepens its natural sweetness and mellow sharpness.
Garlic bulb: Roasting softens the garlic, lending a subtle, caramelized depth.
Olive oil: Enhances mouthfeel and helps roast vegetables evenly for a smoky undertone.
Lentil pasta: A fabulous high-protein pasta option to keep the meal nourishing.
Silken tofu: Creates the creamy, dairy-free base that powers protein content.
Cashews (soaked): Adds a natural creaminess and slight nuttiness to the sauce.
Italian seasoning: Brings herbaceous aroma and classic Mediterranean flavor.
Smoked paprika powder: Gives a gentle smokiness for complexity.
Salt and black pepper: Balances and enhances all the layers of taste.
Water or dairy-free milk: Used to thin the sauce to the perfect, pourable consistency.
Fresh herbs (parsley or chives): For a fresh, bright finish when serving.
Red pepper flakes (optional): Adds a pleasing hint of heat for those who enjoy a little kick.

How to Make High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe

Step 1: Prep and Roast the Vegetables

Begin by preheating your oven to 360°F (180°C). While it warms, prep your vegetables: remove the stem and seeds from the red bell pepper, then chop it along with the onion into wedges. Quarter the tomatoes and carefully slice off the top of the garlic bulb to expose the cloves. Spread the veggies evenly across a greased 13×9-inch baking dish, drizzle a bit more olive oil over, and roast for 30 to 40 minutes. This step is the magic maker—the roasting deepens the natural sweetness of the vegetables and gives the sauce a subtle charred complexity that you will adore.

Step 2: Cook the Pasta

While the veggies are roasting, boil your choice of lentil pasta according to the package instructions. To maintain the perfect bite, cook the pasta for 1 to 2 minutes less than recommended so it remains al dente. This ensures it won’t get soggy once combined with the sauce.

Step 3: Blend the Sauce

Once the roasted veggies are tender and slightly caramelized around the edges, transfer the bell pepper, onion, and tomatoes to a powerful blender. Squeeze the softened, sweet roasted garlic straight from its skins right into the blender. Add the silken tofu, soaked cashews, Italian seasoning, smoked paprika, salt, pepper, and a cup of water or your favorite dairy-free milk alternative. Blend on high until the sauce achieves a delightfully creamy, smooth consistency that feels as luxurious as any traditional dairy-based sauce.

Step 4: Final Heat and Combine

Pour the sauce back into a saucepan and warm gently over medium heat, allowing all those beautiful flavors to meld further. Then fold in your perfectly cooked pasta, ensuring every noodle is lovingly coated with this rich, protein-packed veggie goodness.

How to Serve High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe

Garnishes

A sprinkle of freshly chopped parsley or chives not only adds a burst of color but a vibrant freshness that balances the creamy sauce beautifully. For those who appreciate a touch of heat, red pepper flakes offer an exciting contrast to the mellow sweetness of the sauce.

Side Dishes

This pasta sauce pairs wonderfully with a crisp side salad or a simple garlic-infused sautéed green like spinach or kale. A crunchy loaf of crusty bread for dipping is an irresistible companion that rounds out this comforting meal with a delightful textural contrast.

Creative Ways to Present

For a fun twist, spoon the sauce over roasted vegetable stacks or use it as a base for a layered vegetable casserole. Toss the sauce with spiralized veggie noodles for a lighter, refreshing version, or turn it into a creamy baked pasta casserole topped with a golden breadcrumb crust for a crowd-pleaser.

Make Ahead and Storage

Storing Leftovers

Once cooled, transfer any leftover pasta and sauce into an airtight container and refrigerate for up to 4 days. This sauce tastes even better after the flavors have had time to mingle overnight!

Freezing

This High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe freezes beautifully. Keep the sauce on its own in a freezer-safe container for up to 3 months. To reheat, thaw overnight in the refrigerator before warming gently on the stovetop, then freshly cook pasta to combine.

Reheating

Reheat the sauce in a saucepan over medium heat, stirring occasionally. Add a splash of water or dairy-free milk to loosen the sauce if it has thickened too much. Toss in freshly cooked pasta for the best texture and flavor experience.

FAQs

Can I use other types of pasta for this recipe?

Absolutely! While lentil pasta is fantastic for its protein boost, you can use any pasta you prefer. Whole wheat, chickpea, or your favorite gluten-free pasta all work wonderfully with this sauce.

How important is soaking the cashews?

Soaking cashews softens them, allowing them to blend smoothly into the sauce, creating that creamy texture that’s vital for this recipe. It’s a small step that makes a big difference in the final result.

Is this recipe suitable for people with soy allergies?

This recipe uses silken tofu, which is soy-based. If you have a soy allergy, you can try substituting the tofu with additional soaked cashews and a splash of plant-based milk, but the protein content will vary accordingly.

Can I make this recipe spicier?

Yes! Adding red pepper flakes or a dash of cayenne pepper while blending or just before serving will give the sauce a lovely spicy kick that complements the smoky roasted veggies beautifully.

What can I use instead of silken tofu if I want a different protein source?

If silken tofu isn’t your thing, try blending cooked white beans or cannellini beans as a dairy-free protein alternative. They’ll keep the sauce creamy and protein-rich while changing the flavor profile slightly.

Final Thoughts

I genuinely hope you fall in love with this High-Protein Dairy-Free Roasted Vegetable Pasta Sauce Recipe as much as I have. It’s a perfect weeknight dinner that feels indulgent but is packed with nutrition and flavor. The ease of preparation combined with the rich, creamy texture and satisfying protein boost makes it an absolute winner in any kitchen. Grab your veggies, preheat that oven, and get ready for a pasta dinner that’s as nourishing as it is delicious!