Cauli-power Fettuccine “Alfredo” (Vegan)

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caulifloweralfredo 4983   Cauli power Fettuccine “Alfredo” (Vegan)

Eric is in love with this creamy cauliflower pasta dish. I mean, in love. In fact, he asked if we could make it together on Valentine’s Day. Who am I to deny a grown man cauliflower? Plus, creamy pasta and Valentine’s Day go hand and hand. Chocolate too, of course. I’d say it’s a win-win.

Traditional Alfredo sauce is mostly made up of butter, cheese, and often, cream. Decadent? You betcha. Hiding a super healthy vegetable? Not so much. I’m happy to say this cauli-power sauce brings us both decadence and nutrition. To be honest, I was super skeptical to try the blended-cauliflower-as-pasta-sauce trend and I wasn’t rushing to try it out. But after whipping up a version in my kitchen, I went crazy for this stuff. And by crazy, I mean standing over the pot of pasta and spooning it into my mouth uncontrollably. Yea that happened. It’s downright irresistible just like you’d hope a creamy pasta to be. Of course, soaked cashews can create a fine alfredo sauce too, but it’s great to have a change from nuts. All you have to do to make this sauce nut-free is swap the almond milk for a nut-free non-dairy milk of your choice. Fun, right?

veganalfredo   Cauli power Fettuccine “Alfredo” (Vegan)

This sauce makes a lot (3 cups!) which means you can happily drown the pasta with the sauce. No skimping here! It is cauliflower after all. I stirred the sauce into whole grain spelt ribbon pasta which was quite tasty. I gravitate toward meals that leave me feeling good and this certainly made the cut. Not bad for a decadent-tasting pasta, I say.

caulifloweralfredo 4989   Cauli power Fettuccine “Alfredo” (Vegan)

caulifloweralfredo 4994   Cauli power Fettuccine “Alfredo” (Vegan)

Cauli-power Fettuccine "Alfredo"

Vegan, refined sugar-free, soy-free

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print icon   Cauli power Fettuccine “Alfredo” (Vegan)

A decadent-tasting, but super light and energizing vegan alfredo pasta sauce made with a base of cooked cauliflower! You have to taste this to believe it. The nutritional yeast gives this sauce a lovely "cheesy" flavour while the blended cauliflower creates a luxurious (but light) creamy base. If you don't want to serve it over pasta, try serving it over your favourite roasted vegetables or stirred into cooked rice. Thanks to Pinch of Yum for inspiring this tasty recipe!

Yield
4 servings (or 3 cups sauce)
Prep Time
Cook time
Total Time

Ingredients:

  • 4 heaping cups cauliflower florets (1 small/medium cauliflower)
  • 1/2 tablespoon extra virgin olive oil
  • 1 tablespoon minced garlic (from 2 med/lg cloves)
  • 1/2 cup unsweetened and unflavoured almond milk (or non-dairy milk of choice)
  • 1/4 cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon onion powder
  • 1/4-1/2 teaspoon garlic powder
  • 3/4 teaspoon fine grain sea salt, or to taste
  • 1/4-1/2 teaspoon pepper, to taste
  • Fettuccine pasta of choice (I used one (8-oz) box of Eden Organic Spelt Ribbons)
  • Fresh parsley, for garnish

Directions:

  1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
  2. Meanwhile, add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.
  3. In a high speed blender, add the cooked and drained cauliflower, sauteed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don't be afraid to let it run for a minute or so. Set aside.
  4. Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.
  5. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavour).
  6. Serve with fresh minced parsley and black pepper. Feel free to add in your favourite sauteed or roasted vegetables. I think peas, spinach, or broccoli would work very nicely! I added mushrooms, but I wasn't overly crazy about them in this dish.

Notes: 1) To make this pasta sauce extra decadent-tasting, add a tablespoon or two of vegan butter into the sauce. 2) To make this dish gluten-free, use gluten-free pasta. 3) To make this nut-free, use a nut-free non-dairy milk such as soy milk instead of almond milk. Be sure to use unsweetened and unflavoured milk.

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{ 343 comments… read them below or add one }

Abby @ Change of Pace January 20, 2014

This sounds absolutely divine! I know my husband misses creamy Alfredo, and I’m sure this will more than do the trick!

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AdrienneCarolyn January 20, 2014

I read the title and was like “no”, then read the post and was like “yes”. Excited to make this on the weekend!!

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Erica { EricaDHouse.com } January 20, 2014

You are kind of a genius. Growing up alfredo was always my favorite dish but I haven’t had it in years since it’s such a total calorie bomb. Definitely making this asap!

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Jaime T January 20, 2014

I can’t wait to try this… perfect over zucchini ribbons… Thanks for another amazing recipe.

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Sarah L. January 20, 2014

Adorable name!! And agree with Erica above – even though vegan alfredo sauce made with cashews is delicious, it’s still quite high in fat and calories. You just made THE dish for volume eaters aka can’t get pasta in my mouth fast enough!

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Lindsay January 20, 2014

This looks so tasty! I love the versatility of cauliflower. One dish I like to do is make mash with cauliflower instead of potatoes as a lower cal alternative. I’ll definitely have to try this alfredo recipe out!

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Shel@PeachyPalate January 20, 2014

Gorgeous!!! What sort of mushrooms did you use? There are none in the recipe but I spy some in the pics!

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Angela (Oh She Glows) January 20, 2014

I used cremini :) I actually didn’t like them in this as much as I thought I would (I put this at the end of the recipe), but it was still tasty :)

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Angela @ Eat Spin Run Repeat January 20, 2014

Ok, totally trying this! I always avoid cream-based sauces because they’re normally heavy and I’ve noticed that dairy is causing huuuuge breakouts on my face, but you’ve got me dying to try this. I’ve never been so excited about cauliflower LOL! :)

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Katrina @ Warm Vanilla Sugar January 20, 2014

haha I love the name of this! AND! It looks great! xx

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Terri January 20, 2014

Oh, how exciting! I just bought a cheddar cauliflower head from my local farmers market, and it’s supposed to have a more *creamier texture* than regular cauliflower. I think this is a match made in foodie heaven! I can’t wait to try this :)

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Emily - It Comes Naturally Blog January 20, 2014

Wow that looks amazing – I love cauliflower, so versatile! xx

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Brynn January 20, 2014

I love using nuts as a substitute for meat and cheese. Recently I made tacos with ground nuts from the Beauty Detox book and they were so good! I cannot wait to try this recipe.

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Jaquie January 20, 2014

This looks very good! I would be inclined to use it as a sauce for rice, millet or quinoa or even just as a dip for vegetables!

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Jessica @ conveganence January 20, 2014

I think I might try this for dinner tonight! I have a big head of cauliflower that’s about to go bad, so this is perfect. Also, your photography is gorgeous, as always…

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Hazel @ The Comfort Zone and Beyond January 20, 2014

looks reallly good! do u think this sauce would freeze well?

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Angela (Oh She Glows) January 20, 2014

I haven’t tried freezing it yet, but let me know if you try it out :)

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lea January 31, 2014

Just wanted to let you know and everyone else that this delicious sauce freezes beautifully.

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Jessica July 27, 2014

Thanks, Lea! I have too much sauce left over so I’m going to freeze it. :)

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lea January 31, 2014

Hi Hazel

Go ahead and freeze the sauce. It freezes great.

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Hazel @ The Comfort Zone and Beyond February 14, 2014

Thanks alot! Cauliflower just went on sale this week so I’m gonna make a double batch and freeze half :)

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Christine @ Gotta Eat Green January 20, 2014

I try to steer clear of creamy sauces because they are usually so heavy. This one on the other hand, looks amazing. You continue to inspire me with these amazing recipes! This is the perfect meal for my birthday dinner tonight, thanks!!!

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Abby @ The Frosted Vegan January 20, 2014

Yes yes yes! I love using cauliflower to make things creamy, sooo much better than butter annnd veggies for the win!!

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Tina Muir January 20, 2014

Wow that looks delicious! Cauliflower is definitely the “IT” food of the year! I made a cauliflower crust pizza last night, it was wonderful!

This would be a great new dish for me to try to fuel my training! You cannot run 70 miles a week on salads! I am always on the lookout for new pasta dishes to fuel me up for my training :) Thanks for the recipe!

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Liz @ Tip Top Shape January 20, 2014

This is so unique! Would leaving out the nutritional yeast compromise the flavor too much? I don’t have any at my house, but still want to try it.

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Angela (Oh She Glows) January 20, 2014

The nutritional yeast does give it a great flavour, but it might be ok without it – let me know if you try it out. You might need to adjust the seasonings too

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Melody January 28, 2014

Hi! Being down in Australia I wasn’t sure what the yeast was! Apparently sell it down here as nutritional yeast flakes. Left it out but found it lacked a bit of oomph… will try again with next time!

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Gina February 5, 2014

I tried this without the nutritional yeast. I added a bit of veggie stock and ground sage. Also, I tossed in some roasted mushrooms and raw kale at the end. I loved it!!!! Lots of sea salt and fresh ground pepper too.
Thanks for sharing such a delicious recipe!
XO, Gina
classyeverafter.blogspot.com

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Cassie January 20, 2014

I’ve had a hard time finding nutritional yeast. Maybe this recipe will inspire me to order some online. It looks and sounds scrumptious!

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Kailee Larson January 20, 2014

Try the bulk section if you haven’t already.

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Angela (Oh She Glows) January 20, 2014

Yup, also the organic/natural food aisle of some grocery stores have it.

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Jordan Lynn // Life Between Lattes January 20, 2014

Even before I stopped eating dairy, I never enjoyed alfredo sauce because it was way too heavy, but I always loved the creamy taste. Vegan alfredo is the best of both worlds! Looks delicious!

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Kailee Larson January 20, 2014

YOU. ARE. AMAZING. For almost a year now I have used only your recipes and I couldn’t be happier. Yum!

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Angela (Oh She Glows) January 20, 2014

That makes me so happy to hear how much you enjoy them – thanks Kailee!

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Amanda @ Once Upon a Recipe January 20, 2014

Wow, this looks incredible! I don’t have a Vitamix or high speed blender, but I do have a food processor. Do you think this would work?

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Angela (Oh She Glows) January 20, 2014

The food processor might leak a little (mine does when using liquids…) but it should still be ok :)

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Maddie May 29, 2014

I always make mine in the food processor without problem. I do first process the cauliflower and garlic until the cauliflower is mashed and then add everything else. I also add a pinch of ghost pepper salt to give it an extra kick, if you like spicy food.

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Natalie January 20, 2014

Looks soooo good! I made a nutritional yeast sauce for pasta a while back but I would love to try this for the veggie boost.

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Dana @ Conscious Kitchen Blog January 20, 2014

Holy amazing! This pasta dish sounds absolutely to-die-for. I’d love to toss this sauce with pasta and then load it up with veggies. I’m thinking spinach, mushrooms, asparagus… the options are endless.

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Angela (Oh She Glows) January 20, 2014

mmm asparagus :)

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Brittany January 20, 2014

This looks absolutely delicious! I love me some pasta!

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Cathryn January 20, 2014

I cannot wait to try this!! :)

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Alisha January 20, 2014

I love cauliflower Alfredo, but I haven’t tried a vegan version. Can’t wait to try your recipe out. It’s sure to be a hit!

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Camilla January 20, 2014

I just happened to have a head of cauliflower in the fridge so i cooked this recipe for dinner- and let mé Tell you….. It’s absolutely mindblowingly amazingness!!!!!! Thank you so much Angela :)
I can’t wait to have leftovers tomorrow.
By the Way i had this with cherry tomatoes and ligthly steamed cauliflower florets on top- perfect!

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Angela (Oh She Glows) January 20, 2014

That was fast!! So glad you love it as much as we do :)

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Nicole January 20, 2014

Yum. I have to try this. And I love that Eric asked to make it together for Valentines Day! So sweet!

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Andrea January 20, 2014

This looks great? Do you think it would keep if I only used part of it right after making it? Thanks!

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Andrea January 20, 2014

I meant… This looks great! :-)

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Angela (Oh She Glows) January 20, 2014

Yes I do think it would keep for at least a couple days :)

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Andrea January 20, 2014

Thank you!

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Lynn January 20, 2014

I agree with Nicole! This dish sounds yummy and Eric is a doll!

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Missy January 20, 2014

I kid you not, my lactose intolerant/gluten free partner just asked me to make him a version of this dish last week and it totally slipped my mind until I checked in to your blog. This sauce looks pretty cream-ilicous despite being dairy free. Thanks for sharing the recipe, Angela.

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Alexina January 20, 2014

I can’t wait to make this!! Califlower is one of those foods I’ve been scared to try… It just doesn’t look very appealing, you know?? But that pasta looks so good! And then again, I used to think I hated broccoli until I tried it :)

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Leanne January 20, 2014

I started myself on a vegan challenge January 1. So far I have dropped 5 lbs just from my diet! I haven’t been able to add exercise in yet (wait, stay at home mom of 3 kids=exercise, right?). Coincidently, this was on my menu for today! Your recipe sounds better than the one I had previously found (which I was worried sounded bland)! Your blog is my first stop for new recipes! PLUS, I am a Canadian (living state side now) but love supporting my home country! Thanks for good food and inspiration!

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Angela (Oh She Glows) January 20, 2014

Hey Leanne,Congrats on your vegan challenge going so well! I hope you enjoy this dish. Let me know how it goes. :)
And yes, 3 kids if definitely exercise!!!! haha

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Leanne January 20, 2014

This went over pretty well tonight! 2 of the 3 kids ate it, the 3rd being a VERY picky eater anyway. The husband ate it and liked it! I had some left over vegan pesto in the fridge and I added a dab to my own plate. I totally recommend that, or even just basil would work nicely!

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Lizz January 20, 2014

That is adorable that your husband asked to cook it together on Valentine’s Day. You seem like such nice people which only adds to the great recipes! :)

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PinaColada January 26, 2014

I agree, that’s so cute! You’re a lucky girl that you both like to cook and eat vegan food together – I just love that! : )

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Anna January 20, 2014

Looks delicious! Do you think it would still taste good without the nutritional yeast? I don’t really care for the taste of it and I’ve never been a big fan of cheese-based sauces anyways. Thanks for the recipe! :)

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Colette January 20, 2014

Hi Anna, I actually had a girlfriend make me cauliflower alfredo recently and she used pesto in place of the nutritional yeast and it was really delicious! I hope this tip helps! :)

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Angela (Oh She Glows) January 20, 2014

oh pesto is a great idea! What a nice variation :) was it basil pesto? I wonder if a parsley walnut or almond pesto would be nice too…

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Colette January 20, 2014

Yeah, it was just normal basil pesto, but I bet other ones would be great too!!!

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Anna January 20, 2014

Oooh, that sounds good! Thanks for the tip!

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Alexandra Aimee January 20, 2014

This LOOKS just as good as the dairy kind, which I never eat because it always makes you feel so terrible after. I’ll have to try this!

– Alex at brainyGirlsBeauty.com

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Red Deception January 20, 2014

I tried a recipe from elsewhere for cauliflower alfredo, and I found it had a san-like texture – NOT delicious. I am willing to give this a go again! And hopefully my new Vitamix will help as well :)

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Angela (Oh She Glows) January 20, 2014

I think a big part of this recipe is that you really need to blend it until super smooth – no doubt the Vitamix works wonders for it to get so creamy!

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Karen @ Fruitspire January 20, 2014

I literally laughed out loud when you said “Who am I to deny a grown man cauliflower? ” I cannot wait to try this recipe!

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Angela (Oh She Glows) January 20, 2014

hehh ;)

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