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?
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.
Cauli-power "Alfredo"
Yield
4 servings (makes 3 cups sauce)
Prep time
Cook time
Total time
This vegan “alfredo” sauce tastes decadent, yet is super light and energizing thanks to the sneaky cauliflower base! The nutritional yeast lends this sauce a rich "cheesy" flavour, while the blended cauliflower creates a creamy, luxurious base. This alfredo sauce is lovely served with pasta, but you can also enjoy it stirred into your favourite roasted or sautéed veggies. I love sautéing seasonal vegetables to serve along with the sauce over pasta. In the photo, I topped my bowl with a lovely spring veggie trifecta of leeks, asparagus, and peas. Thanks to Pinch of Yum for inspiring this tasty recipe!
Ingredients
- 4 heaping cups (460 g) cauliflower florets (1 small/medium cauliflower)
- 1/2 tablespoon (7.5 mL) extra-virgin olive oil
- 1 heaping tablespoon minced garlic
- 1/2 cup (125 mL) unsweetened and unflavoured almond milk*
- 1/4 cup (20 g) nutritional yeast
- 1 tablespoon (15 mL) fresh lemon juice, plus more for serving
- 1/2 teaspoon onion powder
- 1/4 to 1/2 teaspoon garlic powder, to taste
- 3/4 teaspoon fine grain sea salt, or to taste
- 1/4 to 1/2 teaspoon black pepper, to taste
- 1 package (350 g/12 ounces) fettuccine or rotini pasta**
- Fresh minced parsley, for garnish
Directions
- Place cauliflower florets in a steamer basket and steam, covered, for 10 to 15 minutes until fork tender. (Alternatively, you can boil the cauliflower in a pot of water for 8 to 15 minutes until fork tender. Drain well before proceeding.)
- Meanwhile, cook the pasta according to the package directions. Drain well and add it back to the pot. Set aside.
- Add the oil and minced garlic to a small skillet and sauté over low heat for 4 to 5 minutes until softened and fragrant. Be careful not to burn.
- Add the cooked cauliflower, sautéed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper to a high-speed blender. Blend until a very smooth sauce forms. Adjust seasonings to taste.
- Add the cauliflower sauce to the pot with the pasta and stir well. Heat over low-medium until heated through. The pasta will tone down the flavours of the sauce so it’s important to taste the mixture and add more seasonings (salt, pepper, lemon, etc.) to taste before serving.
- For serving: Divide the warm pasta into bowls and top with more salt and pepper (to taste), along with a squeeze of lemon and some fresh minced parsley. Feel free to add your favourite cooked veggies such as broccoli, peas, leeks, asparagus, butternut squash, etc.
Tip:
* It’s very important that you use an unsweetened and unflavoured non-dairy milk in this recipe (nothing with vanilla or added sugar, please!).
** If you’re only preparing a couple servings, feel free to cook less pasta and save leftover sauce for another time. The alfredo sauce will keep in an airtight container in the fridge for at least a few days.
To make the alfredo taste extra decadent, add a tablespoon or two of vegan butter to the sauce.
Make it gluten-free: Use gluten-free pasta.
Boost the protein: Use a legume-based pasta such as chickpea pasta.
Make it 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.
Nutrition Information
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Hi Angela,
I too used to struggle with disordered eating but recipes like this allow me to appreciate food again. I followed your recipe exactly and it’s divine.
Recently, as well, my mom suffered from a heart attack. Luckily, it is not due to normal circumstances which cause the disease but the doctor insists that she change her diet. I would love to buy her your cookbook. Would it be possible for you to address the book to her? I know this is a stretch, but I feel like this would be very motivational and encouraging for her considering the situation!
Anyway, I had my Alfredo on top of Kelp Noodles! So filling! My boyfriend will enjoy.
Thank you so much. You’re an aspiration! Perhaps if you have a PO box I could forward you the book?
Sincerely,
Kim Springer
I’ve been looking for a vegan alfredo sauce – looks so good!
I was totally expecting the cauliflower flavor to be really prominent which I was ok with, but this was literally amazing! Could not taste the cauliflower at all and it was sooo thick and creamy! Thanks for the great recipe :)
Okay, this blew my mind! I was feeling a little adventurous and added more lemon than the recipe calls for, and I swear with a bit less almond milk it would have been an amazing hollandaise substitute!!! Wanted to share that discovery, that will definitely be getting drizzled over asparagus in the near future.
This sauce is so delicious and creamy! This will be a staple in my weeknight meals.
I tried this on Monday night and it was DELICIOUS! I tried to make an all veggie based meal so I used shirataki noodles. The next night I made rice and beans. I pulled the extra sauce out and poured it over some rice. Today I dipped some carrots in it. We really liked it and were amazed at how rich it tasted. And I appreciate how incredibly easy it was. Thanks Angela!
I made this recipe for my son and I and it was gone in 10 minutes. So delicious. I would have never thought cauliflower could make such a wonderful creamy sauce. Thank you, Andy
Hi there!
I am totally amazed at how SIMPLE this was and how everything came together to form such a cheesy, cheese-less sauce! I added the salt and all of a sudden, BAM! Alfredo! So cool! Cauliflower is always one of those veggies I forget about but it’s so good…thank you for reminding me! :)
I have three cheese-loving roommates and they ate this right up. Thank you!
Looks yummy, i think i’ll try this at the weekend! x
I’ve made this the other day, it’s delicious!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D
I made this last night and it was absolutely amazing!! I omitted the oil and sautéed the garlic in vegetable broth. I have been searching for oil, nut free recipes and this is by far the best! Thank you!
Oh yes please! I love pasta Alfredo but all that cream! No good for the waist line or the heart, but this is a fantastic idea. I love it! No more feeling guilty about making this dish! Thank you! Thank you! Thank you!
I made this last night, and I’ve gotta say, I was skeptical at first. How could a sauce made from cauliflower rival alfredo? I was pleasantly surprised! It was sooo creamy and decadent!! Your recipes are amazing. I made the full switch to vegan on the 20th and your recipes have made it so much easier to stay on track and satisfied. Thank you for that!!
yum!! made this for dinner last night and will have leftovers for dinner tonight!!
This was heaven! Thank you for a healthy, dairy free alternative!
Such a great idea! I’ve been hooked on Cauliflower mashed potatoes, but didn’t think to turn it into a pasta sauce! This looks so good!
This is amazing! So easy to make and definitely one of my new favorite recipes! I just have a regular ‘ol blender and it still came out great. Can’t wait to make it again!!!
I made this for dinner last night and tossed it w/some frozen/steamed peas and annie chungs rice noodles. Was SO tasty!! Added a little more almond milk and extra seasoning and have lots of leftovers for lunch :) Thanks for a great idea!!
I used to go absolutely gaga (no pun intended, Lady Gaga) over fettuccini alfredo. I like cauliflower and when mixed with garlic, I know I’ll love this so much I may even turn on an Italian (er, one can wish!) haha!
Angela….This recipe was AMAZING! My husband and I were shocked how creamy and delicious it was. This one is definitely a keeper. Thank you for all of your wonderful recipes.
made this last night – absolutely floored at how good it was. go make this asap!
I have never EVER commented on any of your posts. Although I do love your blog and your recipes, and I use it all of the time. BUT this cauliflower sauce was absolutely out of this world, thank you so much for the great recipe!
Kim
Hi Kim, Thanks so much for your feedback! So happy it was a hit :)
I love Cauli-power and I am so excited to try this!!! An alfredo vegan is so nice to try since we have dairy allergies in our household! It looked like it turned out beautifully!
I made this and thought it was good, but used the leftover sauce in a vegetarian lasagna with mushroom, chard, and a tomato sauce. It was fabulous! Thanks.
I made this tonight, it is good but very very rich and I must say, the sauce makes a LOT, so, use your FAVORITE pasta with it, I tried one that I hadn’t tried before ( because it came in fettucini style and my pasta ruined the dish. It wasn’t the best. The sauce is awesome though! Amazing rich and creamy, Angela, you never cease to amaze me and I’m so grateful for you!!!!!
My husband and I have been eating vegan for 9 months and really loving it. It’s been fun to explore cooking/shopping in a completely new way. I have loved all your recipes and am really excited to get your cookbook when it comes out. Thanks for all the food ideas and support I get from reading your blog.
Last night I made the cauliflower fettuccine and OMG! That is so good and creamy that I think it beats regular by a landslide. We enjoyed eating it and the way we felt AFTER we ate it! That’s amazing! My 16-year old son and his friend sampled it and both gave it 2 thumbs up, that’s huge! Thanks for doing what you do.
P.S. I’m obsessed with Peanut Better Balls
Hi Karen,
Thank you so much! I’m so happy you all enjoyed it so much. And yes, how you feel after the meal is very important to me as well! Thanks for reading.
This looks amazing! I am very excited to make this! However, I have recently purchased nutritional yeast and tasted a tiny bit of it and am worried that adding a quarter cup of it will leave the sauce tasting a bit “yeast-y” (for lack of a better word). Should I be worried about this?
If you are concerned, you can always add it slowly and taste as you go :) That would be my advice!
Currently eating this sauce with a spoon. INCREDIBLE.
I posted on your next post about how much we loved this but wanted to add…had it with kale mixed in the first night….SOOOO good! and then had leftover sauce on my salad the next day (warmed up) with roasted chick peas….another yum! THANK YOU!!!
Looks lovely. I may add a little spinach stirred into the sauce to add a bit of colour instead of the mushrooms. Worth a try. Thank you for your recipes.
We made this last night and it was AWESOME!
As a long-time vegan, about 20 years now, I’ve found a couple delicious cashew “cheese” sauces over the years and while I love them, the high calories are something to be aware of. This recipe blew me away at how yummy it was and I imagine the calories are dramatically lower…thank you!
We did add about 1 1/2 tablespoons of Earth Balance, (a vegan margarine), as you suggested and I feel it gave the extra richness needed.
So glad to hear this Mark!! Thanks for your great feedback :)
Tried this last night – even my meat and potatoes father liked it! I would suggest some fresh herbs and/or broccoli for extra taste and color.
This looks great! I have sent to a friend of mine who can’t eat a heck of a lot, due to allergies, but this he can have on his treat days….
I am loving your blog and can’t wait for your book!! Made this today for myself and my husband and we loved it! I sweated some onion with the garlic and I also added some red chili. Served it with Spelt/Spinach tagliatelle. Absolutely devine!!!
Made this last night! We topped it with a veggie medley (zucchini, summer squash, carrots, Brussels sprouts, asparagus, and sweet peppers) that was roasted with some olive oil, honey, balsamic vinegar, garlic, and shallots. WOW. Amazing mix-in and I highly recommend it! So grateful to have a tasty non-tomato based pasta sauce that ISN’T a calorie bomb!
Hi Angela, I just discovered, by accident, your blog a few months ago. I have been wanting to be vegan for about 5 years, but between trial and error, and living with two men in the house (meat eaters) by the time I would cook for them, I didn’t have the energy to cook for just myself. Well, finally something just clicked, and your blog has been pivotal, erasing the error part. I have made several of your recipes and they are SSOOO! delicious! But today, I made your Cauli-power Fettucini “Alfredo” and it is so over the top the angels must be singing. I know you’ve been doing this for some time now, but your work is so new to me, and Im sure there are a lot of people yet to discover your gift on this subject. Thanks so much.
haha the angels were singing! Amazing analogy for this recipe, hah. :) So happy you are enjoying my recipes Becky!
P.S. Chocolate and Peanut butter ROCKS!!
I am making this tonight. Whipping up a batch to go with some broccoli slaw and yam noodles. Such a great substitute for cashew-based sauces, which are also delicious. Thanks!
Oh my! I just made this tonight. It was sooooooo GOOD. I served it over roasted spaghetti squash instead of pasta b/c I had some cooked already. This sauce was so easy and quick to make. Thank you so much for another great recipe.
Best vegan fettuccine I have made. Definitely a Valentin’s/anniversary dinner. Thanks!
I made this dish tonight and it was delicious! Glad it made a big pot cause now i can eat it for my lunches at work this week!
WOW! This turned out A*M*A*Z*I*N*G and my omnivore friends were fighting over the last serving :)
So….I don’t like cauliflower. However, my brother who is visiting from Ottawa loves it. (And who, I am excited to say, is exploring the possibility of going veg.) So I thought I would try this out for him…not for me. I have to say, I will not wait for my brother to come back and visit me in Vancouver to make it again. What a pleasant surprise… It was so easy to prepare and tastes really, really good.
BTW, I thought I would put some in the freezer to see how it holds up. Will let you know…
thumbs up to freezing!
We made this last night, but switched out the onion and garlic powder for 5 cloves garlic and 1/2 sm. onion and caramelized them. I don’t have to tell you, I know, how crazy good and unbelievable this recipe is, but the little hint of toasty flavor put it over the top. Almost a bit of a smoky gouda flavor.
Thank you so much for this one. I have missed alfredo since going vegan.
OXXO
Paula Marie Coomer
I made this last night for dinner and it was fantastic! I have a cheap-o crappy blender, so I had to split the ingredients into 2 batches, but it came out fine when I combined it after. I used penne, sauteed mushrooms, and basil garnish. Also of note, this was my first time ever cooking cauliflower (or even using a head of cauliflower for anything.) I’m 33. Ha!
YUM! I am totally making this. I have been on a cauliflower-mash kick and this looks just as yummy. Thanks for sharing!
I just made this, and it is DELICIOUS. I am eating it over brown rice. I have sweet potatoes, red peppers, and tomatoes roasting in the oven, but I couldn’t resist this yummy sauce and have eaten two bowls before the veggies are even done cooking. Thank you for another great recipe. I love how easy it is to put together, and how creamy and satisfying it is.
This is so good! Thank you for providing good tasting whole food recipes.
This was absolutely delicious! I love all your recipes! I’m constantly proving people wrong that vegans don’t just eat salads every day and it’s all because of you!
I was a little skeptical of this recipe, but I had a bag of frozen cauliflower in the freezer and decided to give it a try. Sure enough, it was delicious! I ended up topping it with roasted sweet potatoes and chickpeas. I’ll definitely be making this again!