Plant-Based Comfort: Creamy Stuffed Manicotti Your Family Will Love

Weeknight dinners can be tricky. And when you’re trying to keep them plant based, it can feel even more challenging! Growing up, we lived next door to an Italian family, and I vividly remember the excitement whenever their grandmother came to visit. She always brought over a tray of her homemade manicotti, and the smell alone—fresh basil mingling with the perfectly melted cheese on top—was enough to make my day. It was the ultimate comfort dish, delicious year-round, and it quickly became one of my favorite meals.

Now, as a mom myself, I find those memories inspire a lot of the dishes I make for my own family. Manicotti is one of those recipes that is versatile as it can be customized to fit your preferences, and is surprisingly convenient—it’s perfect for make-ahead meals or even as a dish to gift to a friend.

Traditionally, manicotti relies on ricotta and plenty of cheese, but over the years, I discovered a way to keep the creamy, indulgent texture while giving it a plant-based makeover. Tofu turned out to be a game changer. Its naturally mild flavor blends beautifully with fresh ingredients, and when paired with nutritional yeast, garlic, fresh basil, shredded carrots, or spinach, it transforms into a nutrient-packed filling that’s anything but boring.

To take things up a notch, I experimented with creating a dairy-free “cheese” sauce to bake the manicotti. By making a simple roux and reducing soymilk, I was able to craft a luscious, creamy sauce that perfectly mimics the richness of traditional cheese. The result? A dish that’s every bit as comforting and flavorful as I remember from my childhood, but now with a plant-based twist that fits my family’s lifestyle.

This tofu-stuffed manicotti isn’t just comforting—it’s packed with the health benefits of soy:

• High-Quality Protein Source: Both tofu and soy milk contain all nine essential amino acids in amount needed by the body and deliver protein quality similar to animal protein, making them an excellent choice for plant-based diets. (1)
• Heart Healthy: Soy is naturally low in saturated fats and free from cholesterol, helping to support cardiovascular health. Soy is the only plant-based protein with an FDA- authorized health claim stating that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” (2)
• Rich in Nutrients: Soy foods can be sources of calcium, magnesium, and iron, which are vital for strong bones, energy production, and oxygen transport in the body. (3)

For me, this is a dish that I always look forward to making and serving to my family or friends. The full recipe is below and please leave a comment if you have tried it!

This post is sponsored by U.S. Soy. All content, claims, and opinions are my own.

Tofu-Stuffed Manicotti with Creamy “Cheese” Sauce

Serves: 4-6

Ingredients

For the Filling:

• 1 (14-ounce) block firm tofu, pressed and crumbled
• 2 cups fresh spinach, chopped
• 1/4 cup nutritional yeast
• 2 tablespoons fresh basil, chopped (or 1 teaspoon dried basil)
• 2 tablespoons fresh parsley, chopped (optional)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the “Cheese” Sauce:

• 2 tablespoons vegan butter or soybean (vegetable) oil• 3 tablespoons all-purpose flour (or gluten-free flour for a GF version)
• 2 cups unsweetened soymilk
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon turmeric (for a cheesy color, optional)

For Assembly:

• 12 manicotti shells, cooked al dente
• 2 cups marinara sauce

Instructions

1. Prepare the Filling:

• • In a mixing bowl, combine crumbled tofu, chopped spinach, nutritional yeast, basil, parsley (if using), garlic powder, onion powder, salt, and pepper.
  • Mix until well combined. Adjust seasoning as needed.

2. Make the “Cheese” Sauce:

• • In a medium saucepan, melt the vegan butter or oil over medium heat. Add the flour and whisk continuously for 1-2 minutes to form a roux.
  • Gradually add the soymilk, whisking constantly to avoid lumps. Cook for 4-5 minutes, stirring, until the sauce thickens.
  • Stir in nutritional yeast, garlic powder, salt, and turmeric (if using). Taste and adjust seasoning if needed.

3. Stuff the Manicotti:

• • Using a spoon or piping bag, stuff the cooked manicotti shells with the tofu-spinach mixture.

4. Assemble the Dish:

• • Preheat your oven to 375°F (190°C).
  • Spread 1 cup of marinara sauce evenly on the bottom of a 9×13-inch baking dish.
  • Arrange the stuffed manicotti shells in a single layer over the marinara.
  • Pour the remaining marinara sauce over the shells, then drizzle with the “cheese” sauce.

5. Bake:

• • Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until bubbling and lightly golden on top.

6. Serve:

• • Garnish with fresh basil or parsley and serve hot. Enjoy your creamy, comforting vegan manicotti!

Nutrition Facts (per serving – based on 6 servings):

• Calories: 350
• Total Fat: 15g
  • Saturated Fat: 3go
  • Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 650mg
• Total Carbohydrates: 37g
• Dietary Fiber: 6g
• Sugars: 5g
• Protein: 17g

Total Prep and Cooking Time:

• Prep Time: 20 minutes
• Cooking Time: 30 minutes
• Total Time: 50 minutes

Sources:

1. Source: Hughes GJ, Ryan DJ, Mukherjea R, Schasteen CS. “Protein Digestibility-Corrected Amino Acid Scores (PDCAAS) for Soy Protein Isolates and Concentrate: Criteria for Evaluation.” Journal of Agriculture and Food Chemistry. 2011 December 14;59(23):12707-12. https://pubmed.ncbi.nlm.nih.gov/22017752/
2. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.82 Li SH, Liu XX, Bai YY, et al. Effect of oral isoflavone supplementation on vascular endothelial function in postmenopausal women: a meta-analysis of randomized placebo-controlled trials. Am J Clin Nutr. 2010;91(2):480-6. Dong JY, Tong X, Wu ZW, et al. Effect of soya protein on blood pressure: a meta-analysis of randomised controlled trials. Br J Nutr. 2011;106(3):317-26.
3.  USDA FoodData Central https://fdc.nal.usda.gov/food-details/174270/nutrients