CREAMY VEGAN PASTA SAUCE (nut-free, easy recipe)

All that’s needed to make this creamy vegan pasta sauce is six easy to get hold of ingredients, and about 5 minutes of your time! By the time you’ve cooked the pasta – you’ll have a really easy, nutritious pasta dish in no time at all!

This one is great for the whole family. It’s creamy, easy to eat and you can add in whatever veg you want. I’m a fan of broccoli and green beans, but you can just throw in whatever needs using up in the fridge.

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a pintrest ready image with two images of the finished pasta dishes on, one close up and topped with finely chopped spring onions and the other is the pasta being stirred in a pan, with a text that reads 'creamy pasta sauce nut-free, vegan, healthy, recipe'

What’s Needed to Make the Creamy Vegan Pasta Sauce?

All you need here is a few simple things that you’ll probably have in your cupboards.

  • Blender – This is a simple ‘throw everything in’ kind of recipe (the kind I like!). 
  • Measuring Spoons & Cups
  • A Pan for the Pasta – Choose one big enough so you can stir in the creamy sauce easily. 
  • Lemon Squeezer – Optional, but I’m always up for anything that makes a job simpler. Nobody wants to be picking out lemon pips from their dinner.

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What’s in this Creamy Vegan Pasta Sauce Recipe?

There are only six ingredients to this recipe with absolutely no prep needed besides measuring out a few bits and pieces. 

  • Silken Tofu – The firm tofu variety won’t work here. If you’re new to silken tofu you’ll notice how different it is to the firm kind as soon as you take it from the packet. It’s much much softer and this is what gives the sauce the creamy texture. If you’re curious about the difference between the firm and silken kinds of tofu then check out this article – it explains it very well.
  • Oat Milk – Other plant-based milk will work here too but oat is the best because it has a naturally creamy flavour.
  • Nutritional Yeast – A great staple in a vegan diet because it contains Vitamin B12. It also adds a great cheesy flavour to this creamy vegan pasta sauce. If your local shop doesn’t have it you can buy in bulk online. I buy it 1 kilo at a time because I use it so much… yes really!!
  • Garlic Salt – Such a magical ingredient. It makes literally everything taste better (okay, maybe not cakes or chocolate but you get the point). A little goes a long way! If you’ve never tried garlic salt on fries then it’s a definite ‘must try’! Check out my Healthy Air Fryer Fries recipe for a nutritious, low-calorie option.
  • Lemon Juice – It really adds a richness to this recipe! The final flavour is not at all ‘lemony’ but it’s an essential ingredient. 
  • Wholegrain Mustard – The BEST mustard in the world. It’s very different in flavour to other mustards, but if you want a ‘kick’ from your pasta sauce then try English mustard instead.
The ingredients for the pasta sauce from above; silken tofu, oat milk, garlic salt, nutritional yeast, lemon juice and wholegrain mustard

How to Make the Recipe

This one really is easy! Throw all of the ingredients in a blender and blitz for about a minute, and you’re done!

Get the pasta on, chop whatever veg you like and cook that too. Once these things are done, stir in the sauce over medium heat and you have a nourishing, delicious meal that was no effort at all!

a close up of the creamy vegan pasta sauce mixed with wholewheat pasta and topped with finely chopped spring onions

How to Make it Gluten-Free and Vegan

Use Gluten-Free pasta – The sauce itself is naturally gluten-free, just double-check the mustard (most brands are gluten-free but it’s better to check if you’re highly allergic). Instead of wheat pasta, you can use any of these kinds:

  • Brown Rice Pasta
  • Chickpea Pasta
  • Quinoa Pasta
  • Special ‘Gluten-Free’ Pasta

They’re all yummy, but again, check the label before eating to make double sure if you have severe allergies.

Next, use plant-based milk. Oat milk is my all-time favorite because it’s creamy but if you don’t have oat milk, then use whatever kind you have – it will still be yummy!

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the creamy vegan pasta sauce in an oven dish, being mixed with wholewheat pasta with a wooden spoon
Yield: 4 people

CREAMY VEGAN PASTA SAUCE (nut-free, easy recipe)

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

An absolutely delicious, quickand easy vegan dinner for the whole family


  • 1 block Silken tofu, (the Yutaka brand I use is 349g)
  • 1 cup Oat milk, (or other plant-based milk)
  • ½ cup Nutritional yeast, (6 heaped tbsp)
  • 2 tsp Wholegrain mustard
  • ½ tsp Garlic salt
  • ⅔ lemon Freshly squeezed juice
  • 4 servings Pasta, (I love wholegrain or brown rice pasta)


  1. Get the pasta on the hob. Check the packet for the right portion size and cooking time.
  2. Prep any veg you want to add to the dish (I love green beans and broccoli with it) and steam or boil it over the pasta.
  3. Squeeze the lemon juice, and then add it and the rest of the ingredients (apart from the pasta!) into a blender and blend for around one minute until completely smooth. The ingredients for the recipe in a blender from above
  4. Once the pasta and veg is done, drain it and then put it back in the pan and pour over the sauce. Cook on medium heat for a couple of minutes until it's hot through, then serve! the finished creamy vegan pasta sauce mixed with pasta in a bowl with a fork in it


*Calories are calculated for the sauce only. Calories for pasta will depend on the variety you choose to use.

Nutrition Information:


Amount Per Serving: Calories: 391Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 286mgCarbohydrates: 63gFiber: 8gSugar: 14gProtein: 24g

Nutritional information may not always be 100% accurate and will depend on the exact ingredients used.

This article contains a few affiliate links. When you buy through a link on this page, I may receive a small affiliate commission at no extra cost whatsoever to you. Thanks for your support!

Join the Conversation

  1. Jackson says:

    5 stars
    Nice and easy to make and taste amazing 👍👍👍

  2. 5 stars
    Delicious! Just made this to go with gnocchi instead of pasta. And added bits of seitan bacon! Very easy and tasty

    1. Thank you so much for your lovely comment Vanessa! Really glad you enjoyed it 😊

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