I started a wiki page for high protein, low calorie vegan foods. Any suggestions for additions are welcome!

The seaweed snacks from trader Joe’s are like 20 cal and 2 grams of protein

Thank you!

This is amazingly helpful, thanks for this!

No cheese ‘pasta alfredo’ white sauce

I’ve made this many times and can vouch it is really, really good. A low fat, high protein sauce for noodles/ zoodles. There’s nothing here with much of a caloric punch except the 1 tablespoon of EVOO. Which is a huge difference from the real alfredo sauce, made of pure heavy cream, is one of the most fattening, caloric sauces ever invented. So if you’ve ever made alfredo sauce, you know it’s basically just 3 ingredients – garlic, nutmeg, and heavy cream. This vegan imitator is a very creative way (not my recipe) of duplicating that rich, creamy consistency with silken tofu. It really works! I thought it would not be anything like alfredo sauce, but it is amazingly close. The key is that you still keep the two main flavors, garlic and nutmeg.

This recipe makes 2 servings of sauce (each serving is enough to coat a large bowl of pasta or zoodles lightly.

This is how I do it:

1/4th of a container of silken tofu

lots of nutmeg, like at least 1-2 teaspoons

4 large elephant garlic cloves

2 heaping tablespoons of fresh chopped onion

1-2 tablespoons nutritional yeast

salt and pepper to taste

tablespoon of olive oil

4-5 baby bella mushrooms (optional)

So you saute the garlic, onions, nutmeg, salt, pepper, and mushrooms in the olive oil until they are tender and soft. You don’t need mushrooms but I like to add them for a portobella alfredo. After everything is sauteed, you put the raw tofu in a blender or use an immersion blender, to blend the tofu, the sauteed veggies, and the nutritional yeast together until it is a creamy sauce. You want to scrape every bit of the oil from the pan into the blender as this has the richest flavor of the garlic and nutmeg. If you are freaked out by raw tofu you could saute it with the garlic it doesnt matter. That’s it.

Then you pour the sauce over the pasta and mix it in. I use the spatula to push half of the mushrooms aside before everything goes in the blender, to toss a few whole mushrooms in with the pasta.

This is also really good mixed into steamed broccoli and rice, like a cheesy, garlicky rice broccoli casserole.

One of my favorite recipes of all time, transforming the most unhealthy pasta sauce into a low fat, high protein alternative. I’ve also seen a version where you blend white navy beans in place of the tofu, for a soy-free alfredo. I haven’t tried that yet. The tofu version is shockingly creamy and similar to the real thing.

For those in need of high protein and gluten free pasta. Banza is quite good.

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