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  • Writer's pictureAbby

Dairy Free Fettuccini Alfredo (Vegan, High Protein, Low FODMAP Option)

Updated: Jan 27, 2023

Dairy free fettuccini alfredo

Fettuccini alfredo used to be one of my favorite meals as a kid, until I realized how much it hurt my stomach. So I decided I needed to make an alternative that tastes just like the real thing! This recipe is fun to make and quite simple. All you have to cook is noodles, and blend the sauce. You can certainly add chicken or any other protein source, but the sauce is naturally rich in protein.

Tofu is the key ingredient in this alfredo sauce. It is creamy, not to mention cheap, and rich in protein. Dairy free parmesan is also a great addition to this recipe, however it is optional.

Just drain your tofu, there is no need to press it because you want the extra liquid. Measure out all your seasonings and other ingredients.

Blend all your ingredients until totally smooth. Then pour over your noodles and heat on the stove until the sauce thickens.

Top with more cracked pepper, parmesan, and fresh parsley.



[Serves 8-10]

16 ounce firm tofu (drained)

1 cup unsweetened almond milk (or your choice of dairy free milk)*

1 Tbsp nutritional yeast

2 cloves minced garlic (or for low FODMAP I used 1 Tbsp garlic infused oil)

2 tsp lemon juice

1 1/2 tsp coarse salt

1 tsp Italian seasoning

1/2 tsp cracked pepper

1/4 cup dairy free parmesan

1/4 cup pasta water

*If you choose not to use parmesan, decrease your milk amount to 3/4 cup


  1. Start by draining your tofu, you do not need to press it because you want the extra liquid for your sauce. Then dice up your tofu into about 6 pieces and add to a high powered blender.

  2. Start your water for your noodles and cook according to package directions. Make sure to scoop out 1/4 cup of the pasta water after the pasta has cooked for at least half the time.

  3. Measure out all your liquid ingredients and parmesan if you are adding it and add to the blender. Note that if you are not using parmesan or a dairy free alternative, use 3/4 cup of milk instead of 1 cup.

  4. Now mince or press your garlic and measure out all your seasonings and nutritional yeast, add all to the blender.

  5. After the noodles have cooked for at least half the time, scoop out with a glass measuring cup 1/4 cup of the pasta water. Add this to the blender.

  6. Now blend all your ingredients until totally smooth. Start low and slowly work up to high. You may need to scrape the sides and blend again.

  7. When the noodles are done, drain and rinse them so that they do not stick together. Put them back in the warm pot.

  8. Now add your sauce to the noodles then stir. Put the pot back on the stove on low-medium heat and stir for about 5-10 minutes or until the sauce has thickened. Make sure to stir so that it does not burn to the bottom.

  9. Serve with fresh parsley, more cracked pepper, and parmesan if you would like.


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