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    Home » Recipe Index » Pasta and Noodles

    Vegan Cauliflower Alfredo

    Published: Mar 29, 2020 · Modified: Mar 12, 2024 by Jessica

    JUMP TO RECIPE PIN SHARE

    This vegan cauliflower Alfredo is perfect for when you crave comfort food but don't want to indulge on a heavy meal. Puréed cauliflower is combined with a few simple ingredients to make this sauce very creamy and so tasty. This healthy meal is low in fat and dairy-free.

    Showing is a shallow white bowl containing a vegan cauliflower Alfredo topped with green peas and a vegan parmesan cheese and black pepper. There are a few lemon wedges on the side as well as a few bowl containing more green peas, vegan parmesan and black pepper.

    Whenever I make this recipe, I think about my sister. She looooves Alfredo sauce. Growing up, it would always be "fettuccini Alfredo" when we would go out to a restaurant as a family or her dinner of choice made by my mom for her birthday. The salty extra rich dairy sauce was just the ultimate comfort food.

    Close up on a vegan cauliflower noodle dish topped with green peas, black pepper and a vegan parmesan. There are lemon wedges on the side as well as more green peas, pepper and cheese in the background.

    This recipe is a much healthier version of the classic Alfredo. It is made with lots of cauliflower (hiding vegetables in pasta sauces is one of my favorite thing to do in the kitchen!), but you can hardly notice it is there. The cauliflower allows you to get a good amount of sauce that is low in fat and super healthy.

    Showing is a shallow white bowl containing a vegan cauliflower Alfredo topped with green peas and a vegan parmesan cheese and black pepper. There are a few lemon wedges on the side as well as a few bowl containing more green peas, vegan parmesan and black pepper.

    Ingredients for vegan cauliflower Alfredo recipe

    This recipe uses only simple wholesome ingredients:

    • Cauliflower
    • Lemon juice
    • Garlic
    • Vegan milk
    • Nutritional yeast
    • Salt
    There are a few bowl containing nutritional yeast, salt, garlic, vegan milk as well as a cauliflower head and a lemon.

    How to make this vegan cauliflower Alfredo

    This sauce is very smooth with a mild cheesy taste and not too thick nor too watery, just the right texture to coat and stick to the noodles. To reach that silky texture, you will:

    1 - Boil or steam cauliflower until cooked.
    2 - Transfer to a blender with the rest of the ingredients and blend until smooth.
    3- Combine with the pasta of your choice. Choose zucchini noodles to make it a grain free option.

    This sauce is delicious with extra lemon juice, so don't hesitate to serve it with sliced lemon pieces on the side.

    Watch how to make it

    YouTube video

    Serving suggestions

    This simple and quick sauce makes for a perfect complete meal, but what's really fun about it is to add some toppings to brighten up your plate.

    I love how the green peas adds color and texture as well as extra nutrients, but use what you already have. Try topping with roasted mushrooms and garlic, blackened tofu, cooked onion and red pepper, vegan bacon bits, asparagus, pan-fried tempeh or wilted spinach and roasted zucchini.

    Also, don't forget to generoulsy sprinkle with black pepper and this vegan parmesan cheese.

    There is a fork holding a few noodles that are soaked in a creamy sauce and topped with green peas with a side of lemon wedges. There are more peas and a vegan parmesan cheese in a glass container in the background.

    More pasta dishes you might like

    • Butternut squash Mac and Cheese
    • Vegetable pasta sauce
    • Vegan cajun pasta
    • Garlic cream Primavera pasta bake
    • Vegan white sauce for pasta
    • Tahini pasta
    • Silken tofu pasta sauce
    • Pasta al pesto
    • Pasta with hummus and roasted vegetables
    • Vegan avocado pasta
    • Homemade vegan ravioli
    • Creamy vegan spinach pasta
    • Creamy kale gnocchi

    I hope you will love this cauliflower alfredo as much as we do! If you try it, please leave a comment below to let me know how it was. Your feedback is so helpful!

    And let's stay in touch with Instagram, Pinterest and Facebook. Also, don't forget to subscribe to my newsletter to be sure not to miss any updates!

    📖 Recipe

    Showing is a shallow white bowl containing a vegan cauliflower Alfredo topped with green peas and a vegan parmesan cheese and black pepper. There are a few lemon wedges on the side as well as a few bowl containing more green peas, vegan parmesan and black pepper.

    Vegan Cauliflower Alfredo

    5 from 5 votes
    This lemony cauliflower alfredo is easy to make and surprisingly very tasty. You only have to puree caulifower and combine it with a few simple ingredients to make this sauce very creamy and bursting with flavors.
    PRINT RECIPE PIN RECIPE
    Prep Time10 minutes mins
    Cook Time15 minutes mins
    Total Time25 minutes mins
    Servings 4
    Author Jessica Laroche

    Equipment

    • Blender

    Ingredients
      

    • 1 small head of cauliflower, about 4-5 cup - roughly chopped
    • 3 tbsp nutritionnal yeast
    • 1 clove of garlic
    • ¾ cup plain vegan milk - choose nut-free if necessary
    • 2 tsp lemon juice
    • 1 tsp salt
    • pepper - to taste

    Instructions
     

    • Steam or boil the cauliflower until very well cooked, about 15 minutes. Drain well.
    • Add the cauliflower and all the other ingredients to the blender and blend for 1-2 minutes.
    • Serve warm with the pasta of your choice. Store leftovers in the fridge for up to 4 days, can also be frozen for up to 3 months.

    Video

    YouTube video

    Notes

    • Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.

    NUTRITION

    Calories: 83kcal | Carbohydrates: 14g | Protein: 6g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.05g | Monounsaturated Fat: 0.1g | Sodium: 646mg | Potassium: 570mg | Fiber: 5g | Sugar: 6g | Vitamin A: 92IU | Vitamin C: 70mg | Calcium: 98mg | Iron: 1mg
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    Reader Interactions

    Comments

    1. Holly Wilkinson says

      January 29, 2024 at 4:56 pm

      This was so good! I used chickpea pasta for extra protein, and added extra garlic, will definitely make this again, it feel like I'm cheating, because it's so rich and creamy

      Reply
      • Jessica says

        January 29, 2024 at 8:19 pm

        Hi Holly! Thanks for sharing! 🙂

        Reply
    2. Jodi says

      May 09, 2023 at 8:01 pm

      5 stars
      I made this tonight with a couple of tweaks: pasta water instead of plant milk and white wine vinegar instead of lemon juice. Wow, we were impressed! My vegetable-ambivalent husband loved it, and his friend approved, too. This will go into rotation. Thank you so very much!

      Reply
      • Jessica says

        May 09, 2023 at 8:33 pm

        Hi Jodi! Thanks so much for sharing, I'm glad everyone loved it! 🙂

        Reply
    3. Deb Keller says

      March 21, 2022 at 6:02 pm

      5 stars
      Totally yummy, easy to make. Healthy, too! What could be better?

      Reply
      • Jessica says

        March 21, 2022 at 8:08 pm

        Hi Deb, thank you so much for your comment, I appreciate you took the time 🙂

        Reply
    4. Annalisha says

      January 19, 2022 at 11:51 pm

      Does this hold up for meal prep? I would LOVE to try this!

      Reply
      • Jessica says

        January 20, 2022 at 7:04 am

        Yes! Keep the sauce apart from the noodles so it stores better. 🙂

        Reply
    5. Lisa W says

      September 26, 2021 at 8:59 pm

      5 stars
      Very good! I added mushrooms to the cauliflower and blended them in.
      Yummy!

      Reply
      • plantbasedjess says

        September 27, 2021 at 5:36 am

        Oh wow, that must be good with the mushrooms! Thank you for your comment, I'm glad you liked it! 🙂

        Reply
    6. Laura Manuel says

      March 06, 2021 at 7:29 pm

      5 stars
      Such a healthy and delicious way to get some vegetables into a pasta dish! The sauce was creamy and delightful. Even my ate it up and loved it!

      Reply
    7. Linda Manderson says

      April 07, 2020 at 5:42 pm

      5 stars
      This as so delicious!! Really creamy and the nutritional yeast added great flavour - I had no idea Alfredo Fettuccine could be so good with no cream and cheese but indeed it can! And it's easy to prepare and no fussing - a really great recipe that I will definitely be making again!

      Reply
      • plantbasedjess says

        April 07, 2020 at 6:14 pm

        Thanks for your comment Linda, I'm glad you loved this meal!

        Reply

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    Hi there! I’m Jessica, a pasta obsessed French Canadian now living in beautiful Maine. I’m a mom of two, experienced foodie and ninja meal planner. I believe everyone can make stress-free plant-based meals with wholesome ingredients that your family and friends will love. 

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