This Creamy Cauliflower Alfredo Sauce is a delicious and healthy pasta sauce that also happens to be vegan and nut free!
I hope you all had a wonderful Thanksgiving! I feel like this time of year is harder to stick to a healthy diet because it’s all about rich comfort foods and holiday treats. Which is exactly why I like to make healthier comfort foods that still taste rich and delicious! This Creamy Cauliflower Alfredo Sauce is just that 🙂
I’ve made it a few times now and my husband, who I’m sure doesn’t love cauliflower, went back for seconds and my two year old gobbled it up too!
I have to admit that cauliflower isn’t super high up there on my list of vegetables that I love, but you might be surprised at what a creamy sauce it can make!
Cauliflower is in the mustard family so it can pack a little bit of a bite sometimes, but I find that once it’s cooked until tender and loaded up with spices you can’t really taste the strong flavor anymore.
I love putting this Creamy Cauliflower Alfredo Sauce on pasta (I have a Crispy Chickpea Alfredo Pasta coming up on Thursday!) but it would also be great in any recipe that calls for a white sauce. A month or so ago I also used cauliflower to make this Creamy Cauliflower Queso Dip which would be great on nachos on on top of burritos!
I used almond milk in my Creamy Cauliflower Alfredo Sauce because that’s always my go-to non-dairy milk, but this sauce is so easy to make nut free by just using a nut free non-dairy milk. There are so many awesome vegan “cheese” sauces out there but most of them contain nuts, which I know isn’t ideal for everyone. So, if you’re looking for a nut free vegan cheese sauce, this will be perfect for you!
Recipe tips for this Creamy Cauliflower Alfredo Sauce:
- In order to get the sauce super creamy I recommend using a high powered blender. I love my Vitamix!
- Nutritional yeast is an ingredient in this recipe that really gives it a nice cheesy flavor, so I wouldn’t recommend leaving it out!
- If you need to re-heat this recipe, I would recommend adding a little non-dairy milk to help it stay creamy.
- I have a recipe coming on Thursday using this Alfredo sauce in some pasta but you can use it however you like!
Creamy Cauliflower Alfredo Sauce
- Total Time: 20 minutes
- Yield: 2 Cups 1x
Description
This Creamy Cauliflower Alfredo Sauce is perfect for topping pasta with! It’s also a delicious nut free and vegan cheese sauce alternative!
Ingredients
- 1 head cauliflower, cut into florets
- 2 cloves garlic, minced
- 2 tablespoons butter, non-dairy
- 1/2 cup plain non-dairy milk
- 3 tablespoons Nutritional yeast
- 1 1/2 teaspoons dried Italian seasoning
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Steam cauliflower florets in a large pot until fork tender.
- Add butter and garlic to a small pan and sautée until garlic is cooked through, about 1 minute.
- To a high powdered blender, add steamed cauliflower, melted butter and garlic and all remaining ingredients. Blend until creamy 1-2 minutes.
- Use immediately or store in an airtight container in the refrigerator for up to 3 days.
Notes
Recipe makes approximately 2 cups of Creamy Cauliflower Alfredo Sauce
- Prep Time: 10 mins
- Cook Time: 10 mins
- Category: Condiment, Sauce, Vegan, Gluten Free
- Method: Blender
- Cuisine: American
Nutrition
- Serving Size: 1/2 cup
- Calories: 114
- Sugar: 4 g
- Sodium: 747 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 5 g
- Cholesterol: 0 mg
*Nutritional facts are calculated using myfitnesspal.com and may vary depending on brand of ingredients you use.
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This is the best cauliflower alfredo recipe that I’ve come across! It’s so delicious!
!
Thank you!!!
This sauce is wonderful! I am vegetarian, not vegan and we only had vanilla flavoured plant milk, so I used regular whole cow’s milk and unsalted regular butter. I added another tablespoon of nutritional yeast. The sauce was silky after blending and had a lovely flavour. I would opt for this over traditional alfredo sauce any time. Thanks for a great recipe!
Hi! I’m wondering if you can freeze this sauce??
I haven’t frozen it myself but I think it would definitely work!
Delicious! I am enjoying as a dip on crackers while I wait for my husband to get home. I will not be telling him that it’s cauliflower ? we are having it over spaghetti squash.
hahaha! I hope he enjoys it too! 🙂
Can I use frozen cauliflower?
Yes! Just let it thaw completely first
This looks so good! Do you think you could swap the plant milk for vegetable broth? I need to be nut-free for work and don’t want to buy a separate plant-milk just for cooking. I think I’ll try it. Can’t wait to make this!
Yes!
I made this last night and it was incredible!
I omitted the butter – didnt miss it, used fresh garlic instead of powder and served it over spiralized zucchini with sauteed shallot, kale and sun dried tomatoes!
Absolutely delicious and super easy!
I reckon you could probably add white beans to the sauce for extra goodness!
Thank you so much!
I’m so glad to her you liked it! Adding white beans is a great idea too!
Can you use the riced cauliflower that is sold in all grocery stores now? If so, how much would you use?
Hi Rachel, I think that might work if you steamed or boiled it first. I’d probably use about 4 cups 🙂
I *love* cauliflower, as it happens, and I definitely need to try this! It looks so good and so easy!
I hope you enjoy it!!
Just made this tonight! FYI, the sauce can handle much more garlic than you suggest ; )
We poured the sauce over spiral pasta and sprinkled with tons of chopped parsley. We are not a vegan family, but I make many vegan meals because they are just so much healthier. My girls chose to sprinkle freshly grated parmesan cheese on their portions.
I’m so glad you all enjoyed it! And good to know it can handle more garlic! I love garlic but my husband isn’t too fond of lots of it so over the years I’ve learned to tone my garlic use down haha