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.
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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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This recipe is hands down my favorite vegan meal in the world! I remember when it first came out. I was sceptical and probably wouldn’t have tried it, but for your husband’s testimonial of its deliciousness. When I tried it, I couldn’t believe that something so healthy could taste so good! Every time I make this, I wonder if it’s still as good as I remember it, and every time I taste it, I shake my head in wonder once again at how awesome it is! I don’t seem to tire of it.
I have used this sauce in place of cheese on top of eggplant parm, in place of cheese in lasagna, and in place of cream in wild rice soup. Every time, it’s delicious.
My favorite way to eat this is topped with toasted pine nuts and with steamed broccoli or asparagus.
Thank you so much for this amazing recipe. You brought full flavor and decadence to a super healthy sauce – genius!
Thank you for posting this – it’s delicious!
I just had a version without oil over steamed veggies and zoodles (instead of pasta).
Loved the recipe. Thank you. My kids don’t like nutritional yeast so only added 2 tblsp of it. Also used soy milk instead of almond. Skipped the oil as I do wfpbno.
best recipe EVER!! Thank you for proving to me there exists a yummy, tasty and healthy fettuccine! <3 you have warmed my vegan heart, wish I could make this every day
For my picky alfredo addict teenage daughter – used 2% instead of almond milk, Parmesan instead of yeast, and Banza chick pea pasta – DELICIOUS!!!
Going to make this tomorrow! I am in a place where I can’t get a lemon (small town in Mexico)- should I try and replace it with something – or just leave it out? Thanks for any advice! Ps. Love your recipes always!
I just wanted to say thank you for all of your delicious recipes. I have now made this 4 times during COVID. I will admit the first time I made it I was skeptical about how creamy it would be but WOW was I pleasantly surprised. Today, after 6 weeks of not seeing a friend, I am taking it over for dinner..we will of course sit 6 feet apart from arch other. Hope you are safe and healthy! Thank you again.
This was fantastic. My neighbor’s father passed away and while I don’t usually make a meal to give away before I try it. I wanted something that would go with your vegan caesar salad that was comforting, but not so heavy because it’s summer.
The veggies came from my garden…and they are loving it now!! Thank you for this. It is a keeper!
Delicious!!!!!!
I just wanted you to know how much I have enjoyed this recipe over the years. I make it quite frequently. Today I made the sauce “as is” and served it over bean pasta and a mixture of sauteed mushrooms, bell peppers, onion, corn and a smidge of (red) pasta sauce. Delicous.
So good! I didn’t have any almond milk so I just blended without it which worked just fine wiping down the sides and helping the blender do its job! Had it with banza cavatappi and roasted brocollini :)
Thank you. This was really flavourful and creamy. Will it keep in the freezer?
My picky toddler just ate a solid cup of the sauce saying it was the best cheese sauce ever – and we aren’t vegan, we just like cooking veg meals, so he knows what a real cheese sauce tastes like! Super impressed! So yummy and he’s getting his veg in.
This is on my family’s regular rotation.
I burn the garlic every time, so I simply stopped cooking it. It hasn’t been a problem, but this is preserved minced garlic from a jar.
Blown away by how delicious the sauce is and felt like I indulged on a very rich meal. Subbed spaghetti squash for pasta and it was amazing. Will make this many times over!
can I use zuccini instead cauli?
Wow, this sauce was amazing! Even my super picky, alfredo-loving husband loved it! I served it over pasta for him, steamed broccoli for me. Can’t wait to try more of your recipes!
Four years this has been a go to recipe for me! I love how really it’s guilt free. So decadent! I pour it over pasta or poured over green veg or pour it over my head lol Thanks for the great recipe! I have jazz it up a little bit overtime, I add a couple teaspoons of mellow white miso and often times add a few shakes of smoked paprika. I just wanted to thank you! every time I’ve made it for others as well they asked for the recipe. Amazing! I will say personally I find it much better to eat soon after making it. But I rarely have leftovers! Thanks again
Oldie but still the best goodie! It was many years since I made this but it is still the best! Surprisingly rich (I added just a pinch of nutmeg) and served with water saluted mushrooms, onions and kale, this is pure comfort! I used one of the newer products of precooked pasta in a pouch, microwaved for 1 minute and saved cleaning a pot. Oh, so good!
Loved the Alfredo sauce, but when adding the pasta, it became a little sticky/gummy. Is there something I need to do to prevent this. Obviously other people have not had this problem. Maybe my sauce is too thick or the protein pasta doesn’t work well with it?