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    Home » Recipes » Vegan Pasta Recipes

    Vegan Cauliflower Alfredo Sauce (Nut-Free)

    By: Amy Katz · Published: Jan 21, 2021 · Last modified: Sep 14, 2021 · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Jump to Recipe - Print - Pin
    Special diet: gluten-free option, nut-free option, soy-free option, vegan

    Creamy Cauliflower Alfredo pairs perfectly with your favorite pasta. This lightened up version of the classic sauce is smooth and silky without containing a drop of butter or dairy.

    Overhead of bowl of fettucine pasta topped with a creamy vegan sauce and chopped parsley

    While tomato-based pasta sauces are my usual go-to recipes, sometimes I'm in the mood for something more comforting and decadent. I tend to turn to my favorite Lemon Dairy-Free Pasta Sauce. But since it's made with cashews, it's on the heavy side, and those with tree-nut allergies have to avoid it.

    And that's where this Cauliflower Alfredo recipe comes in. When you taste it, it's hard to believe it's low-fat, dairy-free, and nut-free.

    Jump to:
    • Ingredients
    • Instructions
    • Ways to customize this sauce
    • Serving suggestions
    • Storing and freezing
    • More vegan pasta sauce recipes
    • 📋 Recipe
    • 💬 Comments

    Ingredients

    Ingredients needed to make this recipe
    • Cauliflower: You will need 5 cups of florets which is about 1 medium cauliflower.
    • Olive oil: The oil in this recipe is used for sauteing the fresh garlic. If you prefer to make the sauce oil-free, you can use a little water or vegetable broth for sauteing, or simply use raw garlic if you don't mind the stronger taste.
    • Non-dairy milk: You can use your favorite variety as long as it is plain unsweetened. I prefer soy milk.
    • Fresh lemon: To add extra citrusy flavor, both the zest and the juice are used. If you only have bottled lemon juice, you will need 3 tablespoons. Taste the sauce and add more lemon juice as needed.

    For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.

    Instructions

    Collage of images showing how to make this recipe
    1. In a small skillet, heat the olive oil over medium heat. Add the garlic and saute for about 30 seconds until fragrant. Be careful not to burn the garlic since that will make the sauce bitter.
    2. Cook the cauliflower in a pot of boiling water until fork-tender, then drain, reserving one cup of the cooking water. (You can also reserve the rest of the water for cooking the pasta.)
    3. In a high-speed blender, add the garlic, cauliflower, non-dairy milk, reserved cooking water, lemon juice, and lemon zest. Blend until completely smooth. Taste and add salt and pepper, then blend for a few more seconds.
    4. Pour the hot sauce over cooked pasta and serve immediately.

    Ways to customize this sauce

    • For a cheesier flavor, add a few tablespoons of nutritional yeast. Or try a vegan Parmesan alternative such as the ones made by Violife or Follow Your Heart.
    • Sprinkle in some freshly grated nutmeg, which is a component in a classic béchamel sauce.
    • For a little spice, add some crushed red pepper flakes when serving.
    • In place of the optional parsley garnish, try other fresh herbs you enjoy such as basil, oregano, or tarragon.
    Close up of bowl of fettucine with cauliflower alfredo sauce

    Serving suggestions

    This recipe makes enough sauce for one pound of pasta. While alfredo is traditionally served with fettucine, you can use whatever shape of pasta you prefer such as penne or linguini. In addition, you can add sauteed mushrooms, spinach, or peas to the pasta before adding the sauce for extra color and flavor.

    Or you can serve this cauliflower sauce over zucchini noodles or spaghetti squash. It's also delicious over baked potatoes and steamed vegetables.

    Serve it with a salad for a complete meal. These are some suggestions for inspiration:

    • Marinated Artichoke Hearts Salad
    • Hearts of Palm Salad
    • Mediterranean Vegan Green Bean Salad
    • Mediterranean Green Olive Salad Dressing

    Storing and freezing

    Leftover sauce can be covered and refrigerated for 2-3 days or frozen for up to 3 months. Freeze in mason jars or glass containers with lids. Be sure to allow a little room at the top since the liquid will expand when frozen.

    To reheat, first defrost the frozen container of sauce in the refrigerator overnight. Then reheat it in a pot on the stove or in a microwave-safe bowl.

    More vegan pasta sauce recipes

    • 15 Minute Tomato Paste Pasta Sauce
    • Easy Vegan Spaghetti with Zucchini
    • Spaghetti with Garlic and Olive Oil
    • No-Cook Cherry Tomato Pasta Sauce

    And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.

    If you love this recipe, please give it 5 stars! ★★★★★

    📋 Recipe

    Overhead of bowl of pasta topped with cauliflower alfredo sauce and fresh parsley

    Vegan Cauliflower Alfredo Sauce

    Creamy Cauliflower Alfredo pairs perfectly with your favorite pasta. This lightened up version of the classic sauce is smooth and silky without containing a drop of butter or dairy. (Recipe makes enough sauce for one pound of pasta.)
    5 from 2 votes
    Print Pin SaveSaved! Rate Email recipe + ingredient list
    Special diet: gluten-free option, nut-free option, soy-free option, vegan
    Course: Pasta, sauce
    Cuisine: Italian
    Prep Time: 15 minutes
    Cook Time: 15 minutes
    Total Time: 30 minutes
    Servings: 4
    Calories: 83kcal
    Author: Amy Katz

    Equipment

    • Lemon Zester
    • Lemon Lime Squeezer
    • High Speed Blender

    Ingredients

    • 5 cups cauliflower florets, (about 1 medium cauliflower)
    • 1 Tablespoon olive oil
    • 3 cloves garlic, minced
    • ½ cup unsweetened plain non-dairy milk
    • 1 lemon, zest and juice (about 3 Tablespoons)
    • salt and pepper, to taste
    • 1 pound cooked pasta, for serving (optional)
    • fresh parsley, minced, for serving (optional)
    US Customary - Metric
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    Instructions

    • Bring a large pot of water to a boil.
    • Meanwhile, in a small skillet, heat the olive oil over medium heat. Add the garlic and saute for about 30 seconds until fragrant. Be careful not to burn the garlic since that will make the sauce bitter. Remove from the heat and set aside.
    • Cook the cauliflower in the pot of boiling water until fork-tender, then drain, reserving one cup of the cooking water. (You can also reserve the rest of the water for cooking the pasta.)
    • In a high-speed blender, add the garlic, cauliflower, non-dairy milk, reserved cooking water, lemon juice, and lemon zest. Blend until completely smooth. Taste and add salt and pepper, then blend for a few more seconds.
    • Pour the hot sauce over cooked pasta and toss well to coat. Garnish with parsley, if desired, and serve immediately.

    Notes

    Nutrition facts are for the sauce only and do not include data for the pasta.
    Ways to customize this sauce:
    • For a cheesier flavor, add a few tablespoons of nutritional yeast. Or try a vegan Parmesan alternative such as the ones made by Violife or Follow Your Heart.
    • Sprinkle in some freshly grated nutmeg, which is a component in a classic béchamel sauce.
    • For a little spice, add some crushed red pepper flakes when serving.
    • In place of the optional parsley garnish, try other fresh herbs you enjoy such as basil, oregano, or tarragon.
    Serving suggestions:
    This recipe makes enough sauce for one pound of pasta. While alfredo is traditionally served with fettucine, you can use whatever shape of pasta you prefer such as penne or linguini. In addition, you can add sauteed mushrooms, spinach, or peas to the pasta before adding the sauce for extra color and flavor.
    Or you can serve Cauliflower Alfredo sauce over zucchini noodles or spaghetti squash. It's also delicious over baked potatoes and steamed vegetables.
    Storing and freezing:
    Leftover sauce can be covered and refrigerated for 2-3 days or frozen for up to 3 months. Freeze in mason jars or glass containers with lids. Be sure to allow a little room at the top since the liquid will expand when frozen.
    To reheat, first defrost the frozen container of sauce in the refrigerator overnight. Then reheat it in a pot on the stove or in a microwave-safe bowl.
     
     
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    Nutrition

    Calories: 83kcal | Carbohydrates: 10g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 50mg | Potassium: 457mg | Fiber: 3g | Sugar: 3g | Vitamin A: 69IU | Vitamin C: 75mg | Calcium: 76mg | Iron: 1mg

    Nutritional information is an estimation only.

    More Vegan Pasta Recipes

    • Vegan Mac and Cheese Without Cashews
    • Creamy Vegan Sun-Dried Tomato Pasta
    • 10 Easy Vegan Orzo Recipes
    • 16 Vegan Recipes with Tomato Paste
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    About Amy

    Amy Katz is a vegan recipe developer, photographer, and Certified Vegan Nutrition Health Coach. She loves sharing delicious plant-based Mediterranean diet recipes that home cooks of all levels can enjoy. Her easy vegan recipes have been featured on HuffPost, LIVESTRONG, Healthline, Parade, VegNews, BuzzFeed, MSN, Greatist, Country Living, Insider, Brit+Co, Well+Good, and more. She lives in Orange County, California with the love of her life, Brad, and their adorable black cat, Ozzy.

    Reader Interactions

    Comments

    All commentsI made thisQuestions
    1. BJ

      January 24, 2022 at 11:44 am

      Can you use cauliflower rice instead of whole cauliflower for this recipe?

      Reply
      • Amy Katz

        January 24, 2022 at 1:16 pm

        I haven't tried it myself, but I don't see why not.

        Reply
    2. Dawn Stewart

      February 02, 2021 at 12:27 pm

      5 stars
      I was so pleasantly surprised by this one. Any way I can incorporate veggies into my diet is a good thing and this does not taste like veggies! I always cook for my friend as well and even though I can't always tell him what "it's made from" he really liked it too, lol.

      Reply
      • Amy Katz

        February 02, 2021 at 1:52 pm

        Thank you, Dawn! I'm so glad you both enjoyed it. 🙂

        Reply

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