Vegan Cauliflower Alfredo Sauce

Vegan Cauliflower Alfredo Sauce

Vegan Alfredo sauce, but make it full of veggies!

I remember eating alfredo sauce as a kid and going wild about how cheesy it was. As an adult, especially one transitioning away from dairy, I had to come up with an alternative.

There are a bunch of recipes for vegan alfredo sauce that use the cashews – it’s seemingly the preferred method for cheesemaking out there. I decided to experiment with cauliflower instead! You are getting an extra serving of vegetables, and a delicious, creamy sauce to go with your pasta, buddha bowls, or a dressing (if you add a pinch more water).

Blend, blend, blend!

We started making this sauce once a week and saving it in the fridge in a mason jar. Anytime we make pasta or farro with veggies, we throw the sauce in for a great kick. I’m so elated to have found something delicious and veggie forward! By the way, we don’t have a fancy blender or a Vitamix. What we do have is a $25 blender from Target that has lasted us the past 4 years, and is still going strong. It’s really all you need to blend or grind most things (even ice!), in case you’re looking to make an investment and want to be budget friendly!

There are a couple great cauliflower alfredo recipes (see here and here), but this one adds just a pinch of spice. I love the garlicky, spicy notes in here. It’s bursting with flavor!

Let us know what you think! We can’t wait for you to try this!

Vegan Cauliflower Alfredo Sauce
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins

Alfredo sauce made with cauliflower (and love)

Servings: 4 people
  • 1 tbsp olive oil
  • 1 onion
  • 8 cloves garlic diced
  • 2 heads cauliflower cut in florets
  • 3 cups water (or veggie broth)
  • 1/2 cup non-dairy milk unsweetened
  • 1 tsp salt, pepper, cumin, chili powder to taste
  1. Heat pan over medium heat with olive oil.  Add chopped onion and garlic to the pan and saut√© until the onions are tender - approximately 2 minutes. Remove from the heat and set aside.

  2. Add water or broth to a large pot, with a dash of salt. Bring to a boil, then add cauliflower to the pot. Cook, uncovered for 10 minutes, or until cauliflower is tender (you should be able to pierce a fork through the cauliflower with no resistance). Transfer cauliflower to a blender with a slotted spoon - be sure to reserve water/broth that you used to cook the cauliflower.

  3. Add garlic/onion mixture, non-dairy milk and gradually add 3/4 cup of cauliflower water to the blender. Blend on high until smooth. If the sauce is too thick, add additional water.

  4. Pour sauce into a skillet and season with salt, pepper, chili powder, and a tash of cumin.

  5. Add pasta, rice, farro or your preferred grain with cooked vegetables of your choice. We like to add to penne or fettucine, with cooked mushrooms, peppers, and brocolli.



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