This creamy vegan Cauliflower Alfredo Pasta Sauce is an amazing healthy alternative to traditional Béchamel or cheese sauce. It is gluten-free, low-fat, very delicious and easy to make in just 20 minutes! Perfect to serve with pasta, potatoes, vegetables or to use as a dip for nachos and tortillas!
Vegan Cauliflower Alfredo Pasta Sauce
In my mind, there’s nothing more comforting than a big bowl of creamy pasta. Since this vegan Alfredo sauce gets its creamy texture from pureed cauliflower you can enjoy more of it without feeling guilty. By avoiding the dairy cream, butter, and cheese found in traditional Fettuccine Alfredo, you’ll be making your body happy every time you enjoy this cauliflower sauce instead of the classic!
So if you are looking for a healthier option for traditional Alfredo, Béchamel or cheese sauce, this vegan cauliflower sauce is just perfect! It is so light and low in calories but as creamy and delicious as the classic, if not even better!
How to make Vegan Cauliflower Sauce
If serving the sauce with pasta, start to cook the noodles to ‘al dente’. Here you can use your favorite type of pasta, such as fettuccine or gluten-free pasta. Also, zoodles or any other vegetable noodles would be perfect for a low carb option. While the pasta is cooking, dice the cauliflower into small florets and cook it in vegetable broth until tender. In the meantime, cook the onions and garlic in a pan with some olive oil. Then transfer the cauliflower and cooking water to a blender (or leave it in the pot if you’d like to use an immersion stick blender to purée the sauce). Then, add the sautéed onions, garlic, plant-based milk, nutritional yeast flakes, salt, and pepper to the cauliflower and purée until the vegan sauce is creamy. Depending on the desired consistency, you may want to use more or less plant milk.
Tip: To save some time, you can also cook the pasta and cauliflower together in one pot. Then scoop out the cauliflower with a slotted spoon and reserve 1 cup of the cooking water. You can simply add the vegetable broth powder afterward.
Which plant milk can I use?
I prefer using unsweetened soy or almond milk but you can, of course, use your favorite dairy-free milk, such as cashew, coconut or oat milk. Also, please consider that rich plant milk will yield a creamier cauliflower sauce.
Make your own dairy-free milk
If you don’t have any non-dairy milk on hand you can also make your own with just 2 simple ingredients! You need only 3/4 to 1 cup of water and 2-3 tablespoons nut butter or ¼ cup soaked whole nuts. Feel free to use your favorite nut variety such as cashews or almonds or substitute tahini for a nut-free option.
Simply add the two ingredients into the blender and blend until creamy. That’s it! You can adjust the amount of water and nut butter, depending on how creamy and rich you want the vegan cauliflower sauce.
Garlic Mushrooms & Spinach
I love to add caramelized garlic mushrooms and spinach to this pasta recipe because they’re such a great combination and really take the flavor to the next level! You can also sub your favorite veggies or just leave them out. Simply fry the mushrooms with the remaining oil for 3 minutes at high heat and then 2-3 minutes at medium heat. Next, deglaze with the soy sauce (if you prepare the recipe gluten-free use tamari sauce) until all the mushrooms are marinated evenly. Finally, add the spinach to the pan, and sauté 1-2 minutes until wilted. And there you have it, a super delicious side dish for your vegan noodles! Serve warm, garnished with fresh parsley or your favorite fresh herbs and some vegan Parmesan cheese. Heavenly!
Tips for the best Cauliflower Sauce
- Blender or immersion blender? I prefer to blend the cauliflower sauce in a blender. However, it is also possible to use an immersion blender to puree the sauce straight in the pot.
- Storage and freezing: The Cauliflower sauce can be frozen for up to 3 to 4 months so this recipe is perfect to make ahead!
- Can I use frozen cauliflower? You can also use frozen cauliflower to make this creamy vegan pasta Alfredo recipe!
- Low-Carb & Keto but creamy! This vegan cauliflower sauce is light, low carb, and Keto but still super creamy and comparable with a classic Béchamel or cheese sauce.
- Versatile Sauce! You can serve this cauliflower sauce with almost anything! Pasta, rice, potatoes, veggies – anything will do! It makes also a great dip for Vegan Crunchwraps or Tortilla Chips!
This Vegan Cauliflower Alfredo Sauce is
- Vegan (dairy-free)
- Can be made gluten-free
- Easy to make
- Perfect for lunch or dinner
- Ready in no time!
- So delicious!
If you love Vegan Cauliflower dishes, make sure to check out my other recipes:
- Crispy Baked Cauliflower Nuggets
- Creamy Cauliflower Soup
- BBQ Cauliflower Wings
- Cauliflower Tikka Masala
- Cauliflower Korma Coconut Curry
If you try this 20-minute vegan pasta with cauliflower sauce, please leave me a comment on how you liked it! If you take a photo and share it on Instagram, don’t forget to link me with the hashtag #biancazapatka or with @biancazapatka. I love to see your photos! Have fun cooking!
vegan Cauliflower Alfredo Pasta SauceAuthor:
- 17.6 oz (500 g) pasta of your choice (gluten-free, if needed)
- 21.2 oz (600 g) cauliflower
- 1 ¼ cup (300 ml) vegetable broth 300 ml
- 1 tbsp olive oil
- 1 onion finely diced
- 4 garlic cloves minced
- 1 cup (240 ml) non-dairy milk unsweetened (*see notes)
- 2 tsp salt or to taste
- 3-4 tbsp nutritional yeast flakes
- pepper to taste
For serving (optional)
- 1-2 tbsp oil
- 17.6 oz (500 g) mushrooms
- 1-2 tbsp soy sauce or tamari sauce, if gluten-free
- 3 cups (120 g) spinach leaves
- vegan parmesan
- fresh parsley chopped
*Note: Watch the recipe video in the blog post above to see how to make it!
- Cook the pasta to 'al dente' according to the package instructions. Then drain and toss with a little olive oil to prevent them from sticking.
- While the pasta is boiling, make the sauce. Cook the cauliflower florets in the vegetable broth for about 10-12 minutes, or until tender.
- In the meantime, heat the olive oil in a pan and sauté the onions until translucent, about 3 minutes. Add the garlic and sauté for another minute.
- Once the cauliflower is tender, transfer both (cauliflower and broth) to a blender (or leave it in the pot if using an immersion stick blender to puree the sauce). Add the sautéed onions and garlic, non-dairy milk, salt, nutritional yeast flakes, and pepper and blend until creamy. (Add more non-dairy milk as needed to the desired consistency. Taste and adjust seasonings).
- Heat the remaining oil in the same pan and fry the mushrooms on high heat for about 3 minutes. Then stir and fry for another 2-3 minutes on medium-high heat. Once tender, pour in the soy sauce and stir until the mushrooms are marinated and nicely brown. Finally, add the spinach to the pan, cover and allow it to wilt for 1-2 minutes.
- Serve the cooked pasta with the cauliflower sauce, mushrooms and spinach (or other vegetables of your choice). Garnish with vegan parmesan and fresh parsley if desired.
- I prefer to use unsweetened soy or almond milk, but any dairy-free milk will do! If you don't have any on hand, you can quickly make nut milk yourself. Simply mix 3/4 cup of water + 2-3 tbsp nut butter (e.g. cashew or almond butter) until creamy! If you have a highspeed blender, you can also use ¼ cup whole cashews.
- Tip: To save some time, you can also cook the pasta and cauliflower together in one pot. Then scoop out the cauliflower with a slotted spoon and reserve 1 cup of the cooking water. Add the vegetable broth powder afterwards.
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