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.
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.
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Ingredients
- 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
- 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.
- 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.)
- 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 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.
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:
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.
For tips on freezing, refer to USDA Freezing and Food Safety.
More vegan pasta sauce recipes
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
Vegan Cauliflower Alfredo Sauce
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)
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
- 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.
Nutrition
Nutritional information is an estimation only.
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BJ
Can you use cauliflower rice instead of whole cauliflower for this recipe?
Amy Katz
I haven't tried it myself, but I don't see why not.
Dawn Stewart
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.
Amy Katz
Thank you, Dawn! I'm so glad you both enjoyed it. 🙂