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This creamy tofu pasta salad is a high-protein, oil-free vegan lunch made with chickpea pasta, blended tofu sauce, and chickpeas. Gluten-free, meal-prep friendly, and perfect for work lunches.
This Creamy Tofu Pasta Salad is one of my favorite make-ahead lunches when I want something comforting and satisfying.
Chickpea pasta and canned chickpeas boost the protein, while a creamy tofu-based sauce delivers that classic pasta salad feel — without oil or mayo.
It’s hearty, balanced, and ideal for work lunches because it travels well and tastes even better the next day.
If you’re looking for a plant-based pasta salad that actually keeps you full, this one does the job.
💚WHY YOU’LL LOVE THIS RECIPE
- HIGH-PROTEIN & SATISFYING: Chickpea pasta + tofu + chickpeas.
- PERFECT FOR WORK LUNCHES: Holds texture and flavor for days.
- ROWD-PLEASER: Creamy, familiar flavors without mayo.
🚫WHAT ALLERGENS/INGREDIENTS IS THIS RECIPE FREE FROM?
📌(Please read the printable recipe card below for detailed ingredients, measurements, steps, and notes)
This recipe is:
- WFPB ✅
- VEGAN ✅
- DAIRY-FREE ✅
- EGG-FREE ✅
- OIL-FREE ✅
- HIGH-PROTEIN ✅
- REFINED SUGAR-FREE ✅
- GLUTEN-FREE ✅
- NUT-FREE (USE NON-NUT PLANT MILK) ✅
- ⚠️ CONTAINS SOY (TOFU)
🥣USEFUL KITCHEN EQUIPMENT TO MAKE THIS RECIPE
Discover all the essential tools and ingredient staples for my plant-based kitchen on my Amazon Storefront.
To make this recipe, you’ll need:
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🖨️PRINTABLE RECIPE CARD
CREAMY TOFU PASTA SALAD (Healthy, High-Protein & Oil-Free)
Equipment
- 1 Blender/Food processor
- 1 large pot
Ingredients
Pasta
- 1 box Chickpea Cavatappi Pasta (8 oz / 227 g, or any other protein pasta)
- Salted water for cooking
Creamy Tofu Sauce
- 12 oz firm or silken tofu (340 g)
- ¼ cup unsweetened plant-based milk (60 ml)
- 2 Tbsp lemon juice
- 1 Tbsp Dijon mustard
- 1–2 cloves garlic (or ½ tsp garlic powder)
- ½ tsp onion powder
- Salt & black pepper (to taste)
Salad Add-Ins
- 1 can chickpeas (15 oz / 425 g chickpeas, drained and rinsed)
- 1 cup steamed broccoli florets
- ½ cup peas
- ¼ cup red onion (finely diced, optional)
- Fresh herbs (parsley or dill, optional)
Instructions
- Cook the Pasta: Cook chickpea pasta in well-salted water according to package directions. Drain and rinse briefly with cool water to stop cooking.
- Blend the Sauce: Add tofu, plant milk, lemon juice, Dijon, garlic, onion powder, salt, and pepper to a blender. Blend until completely smooth and creamy.
- Prepare the Chickpeas & Veggies: Rinse and drain chickpeas well. Steam broccoli until just tender. Thaw peas if frozen.
- Assemble the Salad: In a large bowl, combine pasta, chickpeas, vegetables, and creamy tofu sauce. Toss gently until evenly coated.
- Chill & Serve: Chill for at least 30 minutes for the best flavor, or serve at room temperature.
Notes
- Chickpea pasta firms up as it chills — perfect for pasta salads.
- Rinsing chickpeas well prevents excess moisture.
- Use silken tofu for a lighter sauce or firm tofu for a thicker, mayo-like texture.
- Creamy tofu sauce can be stored in an airtight container in the fridge for up to 3–4 days; stir well before using.
🥗 NUTRITION & MACROS (PER SERVING– APPROXIMATE)
• CALORIES: ~390–420 kcal
• PROTEIN: ~26–28 g
• CARBOHYDRATES: ~45–48 g
• FAT: ~6–7 g
• FIBER: ~10–12 g
• SUGAR: ~4–5 g
• SODIUM: ~110–130 mg per serving (before added salt; varies by brand)
NUTRITION INFORMATION IS AUTOMATICALLY CALCULATED AND SHOULD BE USED AS AN ESTIMATE ONLY.
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