• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Alternative Dish

  • About
  • Recipes
    • Breakfast
    • Main Dish
    • Sides
    • Dessert
    • Quick
    • Vegan
    • Gluten Free
    • Cooking Classes
  • Health Coaching
    • Health Coaching
    • 1:1 Coaching
    • Gluten Freedom Transition Program
  • Classes
  • Contact

Vegan Cauliflower Alfredo Sauce

Jump to Recipe Print Recipe

Vegan Cauliflower Alfredo Sauce is rich, creamy and packed full of nutrition.  Alfredo sauce is notorious for being unhealthy with a high saturated fat content and tons of dairy. With this vegan alfredo sauce, you can have your sauce and eat it too!  This sauce is delicious on pasta, pizza, or drizzled over roasted veggies and rice.  This cauliflower alfredo sauce is versatile and a healthy recipe you definitely want in your repertoire.

Vegan Cauliflower Alfredo Sauce

If you’ve never heard me swoon about cauliflower before, here’s your chance!  Aren’t you lucky?  Cauliflower, just like chickpeas, is sneaky and magical.  You can blend it into just about anything to squeeze some extra veggies into your diet.  My personal favorite is cauliflower “oatmeal”, in which you substitute all the oats for riced cauliflower.  I’ve had a full-on cauliflower hater say she loved it, so...just saying; cauliflower is sneaky.

So, if cauliflower is sneaky, and traditional alfredo sauce is nutritionally bad...why not give this vegan alfredo sauce a try?

How to make vegan cauliflower alfredo sauce

This vegan alfredo sauce comes together fairly quickly for a healthy weeknight dinner.  In fact, once you have your veggies chopped, you could boil water for fettuccine noodles and make the sauce simultaneously.  Dinner on the table in 30 minutes or less. Dang that’s fast!

Side note, I have just learned how to saute veggies without oil, and I am totally hooked.  Leaving the oil out leaves me feeling lighter at the end of each meal.  So, I’ll be including instructions for both oil sauteing and no-oil sauteing.

First, saute your onion over medium heat in a few tablespoons of veggie broth, or a couple teaspoons of oil.  Saute until lightly browned and softened, adding a little more broth if necessary to keep the onion from sticking to the bottom of the pan.

Vegan Cauliflower Alfredo

Next, add garlic and oregano and saute for about 30 seconds more.  Add cauliflower and broth, bring to a boil, cover and simmer for about 10 minutes.  Cauliflower is done when it breaks apart easily when pierced with a fork.

Vegan Cauliflower Alfredo Sauce

Once the cauliflower is tender, add the entire contents of the pan to a blender.  Add nutritional yeast, lemon juice, non-dairy milk and salt.  Blend until completely smooth and creamy.  Add a little more milk to reach desired consistency if necessary.  Done!  The sauce is now ready to use as you please.  My absolute favorite way to use this sauce is on pasta with some sauteed mushrooms and broccoli.  That might be my favorite meal in the universe right there.

Vegan Cauliflower Alfredo Sauce

Health benefits of cauliflower

So, why should you add more cauliflower to your diet?  There’s lots of great reasons.

  • Cauliflower is in the cruciferous family with broccoli, cabbage and many other veggies that have cancer fighting properties.
  • It is rich in antioxidants, is an anti-inflammatory and has evidence linking it to both heart and brain health.
  • Cauliflower contains high amounts of vitamin C & K, beta-carotene, fiber and folate.

If that’s not enough to convince you, just give this sauce a try and I am sure it will turn you into a true believer!  Enjoy!

Head of Cauliflower

Vegan Cauliflower Alfredo Sauce
Print Recipe
4.34 from 6 votes

Vegan Cauliflower Alfredo Sauce

Vegan Cauliflower Alfredo Sauce is a healthy alternative to traditional alfredo.  This sauce is rich, creamy and delicious poured on top of pasta, veggies or rice.
Pin Recipe Facebook Email
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Sauce
Cuisine: American, Italian
Keyword: Nut-Free Alfredo Sauce, Vegan Alfredo Sauce
Servings: 5 cups
Calories: 53kcal
Author: Maggie

Ingredients

  • 3 tablespoons broth or water, or 2 teaspoons olive oil
  • 1/2 onion chopped
  • 4 cloves garlic minced
  • 1/2 teaspoon dried oregano
  • 4 cups cauliflower, about 1 small head, chopped
  • 1 cup vegetable broth
  • 2 tablespoons nutritional yeast
  • 2-3 tesapoons lemon juice to taste
  • 1/2 cup non-dairy milk
  • 1/2 teaspoon sea salt or more to taste

Instructions

  • Saute the onion over medium heat in a few tablespoons of veggie broth, or a couple teaspoons of oil. Saute until lightly browned and softened, adding a little more broth if necessary to keep the onion from sticking to the bottom of the pan.  Add garlic and oregano and saute for about 30 seconds more.
  • Add cauliflower and broth, bring to a boil, cover and simmer for about 10 minutes. Cauliflower is done when it breaks apart easily when pierced with a fork.
  • Once the cauliflower is tender, add the entire contents of the pan to a blender. Add nutritional yeast, lemon juice, non-dairy milk and salt. Blend until completely smooth and creamy. Add a little more milk to reach desired consistency if necessary. The sauce is now ready to use as you please.  Some of my favorite things to use this sauce on are pasta, vegetables or as a sauce on pizza.  Enjoy!

Nutrition

Calories: 53kcal | Carbohydrates: 8g | Protein: 4g | Sodium: 493mg | Potassium: 358mg | Fiber: 2g | Sugar: 3g | Vitamin A: 210IU | Vitamin C: 41.8mg | Calcium: 61mg | Iron: 0.7mg
Pin Recipe Facebook Share by Email

This sauce would be fabulous on roasted broccoli with quinoa in place of or combined with the roasted red pepper sauce.  This also makes a great sauce for my gluten free pizza crust. Get creative and slather it on just about anything.  What will you use this sauce for?

Disclosure: This post contains Amazon affiliate links that earn me a small commission, at no additional cost to you. I only recommend products I personally use and love or think my readers will find useful.

Share the love!

  • Click to share on Facebook (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to print (Opens in new window)

Related

Previous Post: « Gluten Free Banana Muffins (Vegan)
Next Post: How to Make Almond Flour (or Any Seed or Nut Flour) »

Reader Interactions

Comments

  1. Mary Gillespie

    October 5, 2020 at 3:02 pm

    Can you make This ahead and how long can you keep it in the fridge

    Reply
    • Maggie

      October 5, 2020 at 5:36 pm

      Yes, this can be made ahead of time and keeps in the fridge for 3-4 days. I often have leftovers and use it on pizza and salads. Enjoy!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Follow Alternative Dish

  • Email
  • Facebook
  • Instagram
  • Pinterest

Welcome!

Maggie Wescott Cooking
Hi! I’m Maggie and I’m so excited you stopped by! I am a vegetarian chef and bring my expertise and love for food, health and wellness to this little corner of the blog world. My focus is on dietary restricted eating, especially vegan and gluten-free cuisine, and creating recipes that anyone can enjoy while improving their overall health. Read more about Maggie…

Recent Posts

  • Vegan Chocolate Mousse with Aquafaba
  • Tofu Chow Mein with Spaghetti Squash
  • 45+ Gluten Free Vegan Holiday Recipes
  • Baked Lentil Falafel with Beetroot
  • Pasta with Creamy Beet Sauce (Vegan, GF)

Categories

  • Appetizer
  • Baked Goods
  • Breakfast
  • Cooking Class
  • Cooking Classes
  • Dessert
  • Foundation Recipes
  • Gluten Free
  • Instant Pot
  • Main Dish Recipes
  • Nut free
  • Oil Free Recipes
  • Quick
  • Recipes
  • Salad
  • Sauce
  • Sides
  • Snacks
  • Soup
  • Soy-Free
  • Vegan

Archives

  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • November 2019
  • October 2019
  • September 2019
  • July 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018

Footer

Follow Alternative Dish

  • Facebook
  • Pinterest
  • Instagram
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

© 2021 Alternative Dish · | www.alternativedish.com

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.