Carbonara without eggs, without cheese, without a single animal product — and still deeply, unapologetically creamy. This bake layers golden smoked tofu lardons over tender zucchini rounds, then drowns everything in a pepper-cracked coconut cream sauce that bakes into a bubbly, golden-edged gratin. The nutritional yeast brings that sharp, savory bite you expect from pecorino, a pinch of black salt delivers a whisper of eggy depth, and an unreasonable amount of freshly cracked black pepper ties it all together the way real carbonara demands. If you have ever dismissed vegan Italian food as thin or forgettable, this will change your mind.
The macros read like a keto textbook. Each generous portion delivers 38 grams of fat — nearly all of it from coconut cream and coconut oil — with just 7 grams of net carbs and 20 grams of plant protein from extra-firm tofu and hemp hearts. Fat accounts for 75 percent of the calories, keeping you firmly in ketosis without needing to add any side dishes or fat bombs to meet your targets. This is a complete, satisfying lunch on its own.
The real magic here is how well this bake stores. Unlike zucchini noodle dishes that turn into a swamp by day two, the sliced zucchini rounds hold their shape through five days of refrigeration and reheat beautifully. Thirty minutes of Sunday prep — most of it hands-off oven time — gives you four lunches ready to grab and go. Pop a container in the microwave for two minutes and you are eating something that tastes like it just came out of a Roman trattoria, not a meal prep container.
Ingredients (serves 4)
For the smoked tofu lardons:
- 1 block (14 oz / 400g) extra-firm tofu, pressed 15 minutes
- 1 1/2 tablespoons (22ml) coconut oil, melted
- 1 tablespoon (15ml) gluten-free tamari
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon liquid smoke
- Pinch of freshly ground black pepper
For the coconut carbonara sauce:
- 1 can (13.5 oz / 400ml) full-fat coconut cream, well shaken
- 3 tablespoons (15g) nutritional yeast
- 1 teaspoon Dijon mustard
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon garlic powder
- 1 1/2 teaspoons freshly cracked black pepper
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon black salt (kala namak), optional but recommended
For assembly:
- 4 medium zucchini (about 1.3 lb / 600g), sliced into 1/4-inch (6mm) rounds
- 1/2 teaspoon fine sea salt
For the hemp parmesan topping:
- 3 tablespoons (30g) hemp hearts
- 2 tablespoons (20g) pine nuts, roughly chopped
- 1 tablespoon (5g) nutritional yeast
- Pinch of garlic powder
- 8–10 fresh basil leaves, torn
Instructions
Press and prep the tofu. Wrap the tofu block in a clean kitchen towel and set a heavy skillet or cutting board on top. Let it press for 15 minutes to squeeze out excess moisture. While it presses, line a large rimmed baking sheet with parchment paper and preheat the oven to 400°F (200°C).
Salt the zucchini. Arrange the zucchini rounds in a single layer on a second rimmed baking sheet or large plate. Sprinkle with 1/2 teaspoon salt and let them sit for 10 minutes. The salt draws out moisture that would otherwise make the bake watery. After 10 minutes, press the rounds firmly between layers of paper towels or a clean kitchen towel until they feel noticeably drier. Set aside.
Season and bake the tofu lardons. Cut the pressed tofu into 1/2-inch (1.3cm) cubes. In a medium bowl, whisk together the melted coconut oil, tamari, smoked paprika, garlic powder, liquid smoke, and black pepper. Add the tofu cubes and toss gently until every piece is coated. Spread them in a single layer on the prepared baking sheet — crowding steams instead of crisps. Bake for 22–25 minutes, flipping once at the halfway mark, until the edges are golden-brown and the surfaces feel firm and slightly crispy to the touch. Remove and reduce the oven temperature to 375°F (190°C).
Make the coconut carbonara sauce. While the tofu bakes, whisk together the coconut cream, 3 tablespoons nutritional yeast, Dijon mustard, turmeric, garlic powder, black pepper, sea salt, and black salt in a medium bowl until completely smooth. The sauce should be a pale golden color from the turmeric — this mimics the egg-yolk tint of traditional carbonara. Taste and adjust salt and pepper. The sauce should lean heavily peppery; that assertive crack of black pepper is what makes carbonara taste like carbonara.
Assemble the bake. Lightly grease a 9 × 13-inch (23 × 33cm) baking dish with a thin film of coconut oil. Shingle the drained zucchini rounds across the bottom of the dish in overlapping rows. Scatter the baked smoked tofu lardons evenly over the zucchini layer. Pour the coconut carbonara sauce over everything, using a spatula to spread it into the corners and ensure it seeps down between the zucchini slices. Give the dish a gentle tap on the counter to settle the sauce.
Bake until bubbly. Place the dish on the center rack and bake at 375°F (190°C) for 25–30 minutes. The sauce should be bubbling around the edges, and the top should develop scattered patches of light golden color. The zucchini will be tender but still hold its shape — not mushy. If you want a more golden top, switch the broiler to high for the final 2 minutes, watching carefully.
Make the hemp parmesan. While the bake finishes, stir together the hemp hearts, chopped pine nuts, 1 tablespoon nutritional yeast, and a pinch of garlic powder in a small bowl. This crumbly, nutty topping replaces grated parmesan and adds a second textural layer to the finished dish.
Finish and portion. Remove the bake from the oven and let it rest for 10 minutes — this allows the sauce to thicken slightly as it cools. Sprinkle the hemp parmesan evenly across the top, then scatter the torn basil leaves over everything. Cut into four equal portions. Serve immediately or let cool completely before transferring each portion to an airtight container for the week ahead.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~455 kcal |
| Fat | ~38g |
| Protein | ~20g |
| Total Carbs | ~10g |
| Fiber | ~3g |
| Net Carbs | ~7g |
Approximate values based on the stated ingredients. Actual nutrition may vary depending on specific brands and exact quantities used.
Tips & Variations
Pressing the tofu matters more than you think. The drier the tofu goes into the oven, the crispier and more lardon-like the cubes become. If you have time, press it for 30 minutes instead of 15, or use a tofu press if you own one. Under-pressed tofu will still taste good but will not develop that satisfying chewy-crispy texture that makes this dish feel indulgent.
Use the solid cream from a chilled can for a thicker sauce. Refrigerate your coconut cream overnight, then scoop out only the thick, solid layer for the sauce — discard the thin watery liquid or save it for smoothies. This gives you a richer, more concentrated sauce that reduces into a proper gratin consistency rather than pooling at the bottom of the dish. You may need two cans if they separate significantly.
Watch the carbs in flavored tamari and mustard. Plain tamari and basic Dijon mustard are negligible in carbs, but some brands add sugar or wheat. Check the label — gluten-free tamari should list zero sugar. Coconut aminos work as a substitute but tend to be slightly sweeter and higher in carbs, so use a bit less if swapping.
The hemp parmesan scales beautifully. Make a double or triple batch and keep it in a jar in the fridge for up to two weeks. It works anywhere you would sprinkle grated parmesan — over zucchini noodles, roasted vegetables, soups, or salads. Adding a teaspoon of white miso paste to the mix deepens the umami if you want an even cheesier hit.
Swap pine nuts for toasted sunflower seeds to cut costs. Pine nuts are delicious but expensive. Toasted sunflower seed kernels give a similar buttery crunch at a fraction of the price and keep the recipe nut-free for anyone with tree nut allergies. The macros stay nearly identical — sunflower seeds actually have slightly more protein per gram.
