Easy High Protein Tofu Pesto Sauce

Pesto sauce is a delicious addition to so many things, and now it’s just a bit more filling. This high protein tofu pesto sauce blends tofu with basil, tahini and lemon to create a delicious pesto sauce with tofu.

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I love a good pesto sauce to elevate a meal. I’m allergic to pine nuts, so I usually make my favorite basil pesto without nuts for all occasions requiring pesto.

However, removing the nuts in my beloved basil pesto recipe takes away some of the protein!

But now with this refreshing tofu pesto sauce, I have a versatile, high protein pesto to use on anything.

And I mean….anything. A quick brown rice quinoa salad, chickpea cauliflower sandwiches or a vegan couscous salad.

Just a couple of tablespoons gives you 6 grams of protein! Therefore, you can upgrade pretty much any meal to get more protein.

I love how beautiful the color is, and it just makes everything look and taste better.

What The Registered Dietitian and Mom Loves About This Recipe

A tofu pesto sauce is a genius way to add more protein to kids’ meals and snacks, and also your own! Spread it over a sandwich or add a scoop or two to your salad – it adds a creamy and refreshing touch.

Why We Love Tofu Pesto

• Easy to make – We’re talking minutes in a high-speed blender or food processor. My toddler’s favorite thing to do is add the block of tofu! Use the basil from your garden.
• Versatile – This tofu pesto recipe has so many uses, from pastas to sandwiches (lovely on this bruschetta chicken sandwich), toasts, salads and more. It’s great on a grain salad or sandwich with bell peppers – try this lemon orzo broccoli salad or goat cheese quinoa salad for inspiration!
• Nutritious – Don’t we all love nutrient-boosts to our food? Tofu is full of protein and essential nutrients, like iron, calcium, B-Vitamins and more, and gives this tofu pesto the perfect creamy texture!
• Easy to store – Store it in an airtight container in the fridge or freeze it for later, which makes it great for meal prep This recipe only uses 8 ounces of tofu, so you can save the rest for these silken tofu brownies for a healthy dessert.

Gather Your Ingredients

Here’s what you’ll need to make this vibrant pesto tofu recipe.

• baby spinach or greens of choice
• basil – fresh basil leaves are preferred
• tofu – I used a firm tofu, but really any type works with a high speed blender (even silken tofu)
• tahini
• lemon juice
• oil- I prefer avocado oil or olive oil, both of which offer plenty of healthy fats!
• grated parmesan cheese – To keep this completely vegan, you can use nutritional yeast in its place, which will also offer a cheesy flavor.
• salt
• black pepper
• tofu press – A tofu press was something I never thought I needed…until I had it. It is life-changing for draining your tofu!
• high speed blender

Optional additions: You may also choose to add some garlic or garlic powder, or even some nuts, like almonds or cashews. For a creamier taste, you could also add a bit of almond milk or oat milk.

How to Make High Protein Pesto

You’ll first want to drain the excess water from your tofu and cut your tofu.

Generally to drain, I cut tofu into slices on a small plate, and then place a paper towel and heavy object on top of it to help it drain. Or you could use a tofu press!

Then, add all of your ingredients to a high speed blender and watch the green magic form.

You can choose to add a little liquid, like more avocado oil or some coconut milk or almond milk, if you’d like.

After blending, make sure to taste to adjust salt, pepper and any other seasonings. That’s all you have to do – no cooking or oven required!

What To Use This Tofu Pesto On

Now you can use it on everything, like roasted sweetpotatoes or white potatoes, salads, vegetarian sandwiches and more.

The simple answer, on a thick slice of bread, like sourdough, is the best in my opinion!

We’ve done it on pasta and pasta salads, my favorite Sweet Potato Kale Hash, a scoop on a salad, but also sandwiches and toast. Just make sure to save that extra pesto sauce for your next meal!

Storage

Homemade tofu pesto is generally good for up to a week in an airtight container or jar, but the sooner you can enjoy it, the better. You can also freeze it for up to 3 months.

A tip for freezing: Freeze in souper cubes or ice cream trays so you can defrost a little bit at a time when you need it!

Servings 6 -8 servings

High Protein Tofu Pesto Sauce

Sarah Schlichter, MPH, RDN

This high protein pesto sauce combines tofu, basil, tahini, lemon juice and parmesan cheese for a refreshing and creamy pesto or dressing option!

5 from 1 rating

Print Pin

Prep Time 5 minutes mins

Additional Time 3 minutes mins

Total Time 8 minutes mins

Ingredients  

1x2x3x

• 2 cups spinach/greens blend
• 1 1/2 cups basil*
• 8 oz block firm tofu
• 2 Tbsp tahini
• 3 Tbsp lemon juice about the juice of 1 lemon
• 1/3 cup avocado oil
• 1/3 cup grated Parm cheese
• 1/4 tsp salt
• 1/8 tsp pepper

Instructions 

1. Add all ingredients to a blender or food processor and blend.
2. Taste and adjust as necessary (more/less salt, more lemon, cheese, etc.)
3. Use on salads, stir fries, chicken or fish dishes, pastas and more!
   
   

Notes

*For reference, 1 cup of basil is about 0.5 oz.

I love to pair this with my Sweet Potato Kale Hash

Equipment

Tofuture Tofu Press – The Orginal and Best Tofu Press. Easily And Quickly Remove Water from Tofu to Improve the Flavor and give Perfect Texture Everytime

Kevala Organic Sesame Tahini, 32 Ounce

AmazonFresh Avocado Oil, 16.9 fl oz (500mL)

Nutrition

Serving: 1Calories: 156kcalCarbohydrates: 4gProtein: 6gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 11gCholesterol: 4mgSodium: 183mgFiber: 2gSugar: 1g

Did you make this recipe?Let us know how it was!