Cauliflower Alfredo Sauce

5 from 1 vote
Creamy, rich and velvety smooth Cauliflower Alfredo Sauce. Vegan and gluten-free, and healthy - no heavy cream! This is a great recipe for kids and picky eaters to sneak in vegetables!
Prep Time: 30 mins
Cook Time: 30 mins
Total Time: 1 hr
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Jul 20, 2022 by Hannah Sunderani

Cauliflower Alfredo Sauce

Hi friends! I am back with a new recipe for you, my cauliflower Alfredo Sauce!!

Since the launch of my cookbook, I’m back in the kitchen developing new and delicious recipes for you – and this stellar vegan cauliflower Alfredo sauce is coming straight from the kitchen to the blog.

This recipe uses cauliflower and cashews to make an ultra creamy, rich and velvety-smooth Alfredo sauce that’s completely vegan, gluten-free, and SO delish! The recipe is low-calorie and low-fat in comparison to traditional Alfredo sauce – using cauliflower in replace of heavy cream.

Now that I’m a new mom (to my 10 month old son) I’m all about quick, nutritious recipes to feed our family. This recipe is a great way to sneak in vegetables for kids and picky eaters.

But most importantly, this recipe is FULL of flavour for a delightful dish. I often find that cauliflower Alfredo recipes are bland and lacking in taste. This recipe packs a punch with umami ingredients like nutritional yeast and miso for a rich and vibrant sauce that your whole family will adore.

cauliflower alfredo sauce with pasta in a white bowl

Vegan Cauliflower Alfredo Sauce

This recipe is:

  • vegan
  • gluten-free
  • dairy-free
  • low-fat and low calorie (in comparison to traditional Alfredo)
  • opts-in for healthy fats from cashews and olive oil
  • rich, smooth and velvety
  • creamy and cheesy
  • an easy way to sneak in vegetables for kids or picky eaters!

Ya’ll know that I am no stranger to cauliflower! I love using this mighty ingredient to make everything from Cauliflower Pizza Crust, to Cauliflower Nachos and Vegan Cauliflower Buffalo Wings!

Now I’m tackling cauliflower Alfredo sauce! One of the best ways to use cauliflower, in my opinion, is in replace of cream. Cauliflower already has such a naturally creamy flavour and it’s also mild; which means it can adopt whatever flavours we add to it.

In this case, we’re bringing in the cheesy and umami flavours with ingredients like cashews, nutritional yeast, and miso for a flavour-rich cream sauce that you’re going to love.

To be honest, I find most cauliflower Alfredo sauce recipes on the web to be boring, and lacking in flavour. This cauliflower Alfredo sauce recipe, however, is full of flavour! It packs a punch with umami ingredients for a rich, cheesy and creamy sauce. It’s a wholesome and delicious cream sauce that you can feel good about indulging in.

caulfilower alfredo with pasta noodles and a fork

Opting in for the healthy fats:

This recipe is low-fat in comparison to traditional Alfredo sauce, using cauliflower and cashews in replace of heavy cream.

Cashews still contain fat, but they’re a wonderful source of healthy fats including monounsaturated and polyunsaturated fat, as well as being a good protein source and being vitamin rich. More about the nutrition facts for cashews here.

In addition, we’ve used olive oil (another healthy fat) to sautee onion and garlic, which in turn enhances the flavour profile making this sauce far from bland!

Once again, olive oil is jam-packed with antioxidants and healthy fats. Here’s more about extra virgin olive oil and why it’s healthy.

How to make Cauliflower Alfredo Sauce

the ingredients for making this recipe

To make this recipe, we will start by roasting the cauliflower in olive oil.

I find that roasting the cauliflower (instead of steaming or boiling) elevates the flavour profile of this recipe.

We’re also cooking up a little bit of onion and garlic in a small skillet for some added flavour.

When ready, we’ll add the ingredients: roasted cauliflower, garlic and onion, to the blender along with the remaining ingredients: Cashews, water, nutritional yeast, paprika, miso and sea salt.

Blend together until creamy, and velvety smooth.

You won’t believe just how rich and gourmet this cauliflower Alfredo sauce is!! It’s so much like the real-deal.

Pour this sauce on to your favourite pasta noodles and voila, you’ve got yourself a simple and wholesome dinner.

How long does this recipe keep?

This Alfredo sauce will keep for up to one week. Store in the fridge in an air-tight container.

The entire dish (Alfredo sauce tossed in noodles), can also be stored in the fridge for one week. But my preference is to make the sauce in advance and then cook the noodles when you’re ready to eat.

That’s because leftover pasta becomes soft and breakable – so if you like your pasta al dente (as I do) then it’s best to cook the pasta noodles when you’re ready enjoy the Alfredo sauce.

Can you freeze cauliflower Alfredo sauce?

Absolutely! In fact, I’ve got a batch in the freezer right now. 🙂 This Alfredo sauce will keep in the freezer for up to 3 months. Store in an air-tight container.

Other recipes you might like:

If you’re digging this alfredo recipe, you might also like these pasta dishes:

So there we have it! A delicious recipe for vegan cauliflower Alfredo sauce that’s full of flavour, velvety-smooth and a much healthier alternative to traditional Alfredo sauce using cauliflower and cashews instead of heavy cream.

I really think you’re going to love this recipe as much as we do. If you do make this recipe please let me know in the comments below what you think! I truly love hearing from you, and I’m always here to answer any questions you might have.

Cauliflower Alfredo Sauce

Creamy, rich and velvety smooth Cauliflower Alfredo Sauce. Vegan and gluten-free, and healthy – no heavy cream! This is a great recipe for kids and picky eaters to sneak in vegetables!
cauliflower alfredo sauce
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Serves 6 people

Ingredients

  • 1/3 cup raw cashews
  • 1/2 small cauliflower head chopped into florets
  • 2 1/2 tbsp olive oil (divided)
  • pinch fine sea salt
  • 2 cloves garlic , finely chopped
  • 1/2 cup chopped red onion
  • 1 3/4 cups water
  • 1/4 cup nutritional yeast
  • 1/4 tsp paprika
  • 2 tsp miso paste
  • 1/4 tsp fine sea salt

serve with:

  • 500 g fettuccini, pappardelle, or spaghetti noodles (opt in for gluten-free if preferred)
  • handful fresh parsley finely chopped, (optional for topping)
  • ground black pepper for sprinkling

Instructions

  • In a small bowl, soak the cashews in boiling water and set aside.
  • Pre-heat the oven to 400F/200C. In a large mixing bowl add the cauliflower and drizzle with 1 1/2 tbsp olive oil. Sprinkle with a pinch of sea salt and mix to combine.
  • Line a baking tray with parchment paper and pour the cauliflower onto the tray spreading out to make an even layer. Roast in the oven for 20 minutes or until lightly brown on the edges and well cooked (a fork should easily be able to glide through the biggest pieces). Set aside.
  • Meanwhile, in a small skillet, bring 1 tbsp olive oil to medium-high heat. Add the garlic and chopped onion and cook, stirring frequently, until softened (about 5 mins).
  • Add the softened garlic and onion medley to a blender, along with the cooked cauliflower. Strain the cashews and add to the blender along with the water, nutritional yeast, paprika, miso paste and sea salt. Blend together until smooth and creamy, about 1 minute. (Optional to add splashes more water if texture is too thick, but I found 1 3/4 cups to be perfect!).
  • For serving: Bring a large pot of water to boil and add the pasta noodles of choice. Cook as directed on package, until al-dente – approximately 8 to 10 minutes. Strain and add back to the pot.
  • Pour the Alfredo sauce overtop and mix together to combine. Finish by sprinkling with chopped parsley and ground black pepper.

Notes

This Alfredo sauce will keep for up to one week. Store in the fridge in an air-tight container.
The entire dish (Alfredo sauce tossed in noodles), can also be stored in the fridge for one week. But my preference is to make the sauce in advance and then cook the noodles when you’re ready to eat.
Leftover pasta becomes soft and breakable – so if you like your pasta al dente (as I do) then it’s best to cook the pasta noodles when you’re ready enjoy the Alfredo sauce.
This Alfredo sauce can also be frozen. It will keep in the freezer for up to 3 months. Store in an air-tight container.

Approvals

Nutrition

Calories: 441kcal | Carbohydrates: 67g | Protein: 15g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 70mg | Sodium: 209mg | Potassium: 460mg | Fiber: 5g | Sugar: 4g | Vitamin A: 95IU | Vitamin C: 24mg | Calcium: 51mg | Iron: 3mg
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