This Cauliflower Alfredo is a delicious vegan version of the classic pasta sauce. Made with roasted cauliflower, garlic and cashews, it is just as satisfyingly creamy but contains no dairy.
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Key Ingredients Overview
Here’s a quick overview of the key ingredients in this cauliflower Alfredo sauce:
- Cauliflower: This is the main ingredient in the sauce and provides a creamy, rich texture. It’s also packed with nutrients like vitamin C, potassium, and fiber.
- Garlic: For this recipe, the garlic cloves are roasted whole, skin on. This keeps the moisture locked in but makes them caramelize for a sweet, rich garlic flavor.
- Cashews: The best nut for making creamy sauces and dairy substitute, cashews are mild in flavor but very creamy and add a richness to the sauce.
- Soy milk: You can use any unsweetened milk you’d like. I prefer soy milk because it’s very creamy and has the closest nutritional profile to dairy milk when fortified. If you’re looking for a specific soy milk recommendation; my favorite Australian brands are So Good or Vitasoy. I haven’t tried all the US brands, but I thought Silk (one of the more budget friendly options) wasn’t bad.
- Nutritional yeast: When replicating dairy or cheese flavors, nutritional yeast is a very handy ingredient. If you’ve never cooked with it before, let me give you a heads up: it does look a lot like fish food. But don’t let that put you off! It has an umami, cheesy flavor that is essential for rounding out the flavor of this pasta sauce, so please don’t skip it. You can usually find it in the health food aisle of supermarkets, specialty stores or even get a bulk deal online. Try sprinkling it onto other savory meals that need a flavor boost like soup, salads or pasta. Or use it to make my Cashew Seed Parmesan which would also be a delicious topping for this pasta!
How to Make Cauliflower Alfredo Sauce
Making Cauliflower Alfredo is straightforward. The secret to getting a well-rounded, satisfying flavor profile is to roast (not boil!) the cauliflower. It makes all the difference. By roasting the cauliflower, you bring out a slightly sweet, caramelized flavor with a hint of nuttiness. By comparison, if we boiled it, then the cauliflower will basically turn into a vegetable version of a limp smelly sponge that has been sitting in the sink too long haha. I feel very strongly about *not* boiling cauliflower, as you can tell. Here’s how to make it:
Step One: Coat cauliflower florets and garlic cloves (skin on) in olive oil and vegetable stock powder (bouillon) in a roasting tray.
Step Two: Roast for 20 minutes at 200C/390F until lightly golden. While the cauliflower is roasting, soak cashews in boiling water.
Step Three: Peel garlic cloves and drain cashews. Blend garlic, cauliflower, cashews, soy milk, lemon juice and nutritional yeast until smooth.
Step Four: Toss the sauce with cooked fettucine pasta and serve immediately.
Storage Instructions
If you have any leftover alfredo, store it in an airtight container in the fridge for up to 3 days. You can also freeze it for up to 3 months. Just thaw it in the refrigerator or the microwave when ready to use it. Keep in mind the sauce will thicken after cooling, so you may need to mix in a splash of extra milk to get it back to its original consistency.
Substitutions and Variations
There aren’t that many ingredients in this Cauliflower Alfredo recipe, so the substitution options are kind of limited as each ingredient does have an important role to play. There are a couple of substitutions though I know that will work:
- You can replace the soy milk with any other type of plain, unsweetened milk, such as almond milk or oat milk. Avoid using rice milk, or the coconut milk from a carton/bottle (the kind for drinking) as they are too sweet/flavored and best reserved for baking or smoothies. You could try using unsweetened, canned coconut milk though if you don’t mind the hint of coconut flavor, but it will be quite a rich sauce.
- You can replace the vegetable stock powder (bouillon) with salt or a crumbled bouillon/stock cube if you can’t find it in powdered form.
- Olive oil can be replaced with another mild vegetable oil, like avocado or sunflower oil.
- In a pinch, bottled lemon juice will do instead of freshly squeezed.
FAQs
Yes, this sauce recipe is vegan and gluten-free. Make sure to use gluten-free pasta if required.
Yes, you can use any pasta you prefer with this sauce. Just be sure to cook it according to the packet instructions. I have tried it with macaroni, penne and shells to make it easier for my toddler to eat- any shape you like works!
Yes, get creative! It’s basically a creamy, slightly cheesy white sauce. Try it on roast vegetables, or as a topping for a baked potato. You could also use it as a dip or creamy dressing in a salad or wrap.
Yes, you can freeze this sauce in an airtight container for up to 3 months. Just be sure to thaw it in the fridge or the microwave when ready to use it. You can reheat it on the stovetop or in the microwave. Add a splash of extra milk to thin the consistency if needed while reheating as it tends to get quite thick when chilled or frozen.
If you’re looking for more vegan pasta ideas, be sure to try my Creamy Avocado Pasta, Creamy Pumpkin Pasta with Basil Pesto, Creamy Tuscan Pasta, Miso Garlic Butter Pasta, Vegan Spinach & Ricotta Cannelloni, or Supergreen Mac n Cheese Bake.
I hope you enjoy this recipe and would love to hear your thoughts in the comments below. You can also tag me in your photos on Instagram @glowdiaries___ and I will reshare your posts to my stories 🙂
Cauliflower Alfredo
Equipment
- Blender
Ingredients
Sauce
- 6 cups cauliflower florets raw; from approx. 1 medium head; approx. 540g
- 6 cloves garlic unpeeled, for roasting
- 2 tbsp olive oil extra virgin, for roasting
- 1 tsp vegetable bouillon powder or 1 cube, crumbled
- ½ cup raw cashews approx. 113g
- 1 cup unsweetened soy milk or other plant milk of choice; approx. 240ml
- ½ medium lemon juiced; approx. 1½ tbsp or 22ml juice
- ½ cup nutritional yeast approx. 30g
- 2 tbsp olive oil to blend in the sauce
- ¼ tsp salt or to taste
- ⅛ tsp black pepper or to taste
To serve
- 1.1 lb fettucine dry weight; cooked to package instructions; approx. 500g
- cashew parmesan or vegan cheese of choice, optional
Instructions
- Preheat oven to 390°F (200°C).
- If you have time, soak the cashews in water overnight and drain. For a quicker version, boil them for 15 minutes, then rinse under cold water and drain.
- Tip: If your blender isn’t high-powered, boil the cashews for 25 minutes to ensure a silky-smooth sauce.
- Toss the cauliflower florets and unpeeled garlic cloves with 2 tablespoons of olive oil and the vegetable bouillon powder. Spread on a baking sheet and roast for 25–30 minutes, or until the cauliflower is golden and fork-tender.
- If it’s not soft enough to blend easily, roast for an extra 5–10 minutes.
- Once cool enough to handle, squeeze the roasted garlic out of the skins.
- In a blender, combine the roasted cauliflower, peeled garlic, cashews, soy milk, lemon juice, nutritional yeast, and 2 tablespoons of olive oil. Blend until smooth. Season with salt and pepper to taste, then blend again. Add a splash more milk if you’d like a thinner consistency.
- Note: Make sure the vegetables are lukewarm (not hot) before blending if using a closed-top blender for safety.
- Bring a large pot of salted water to a boil. Cook the fettuccine according to the package instructions. Drain, then return to the pot.
- Pour the cauliflower Alfredo sauce over the cooked pasta and stir to coat evenly. Serve with vegan parmesan or cheese of choice, if desired.
Amelia says
This was super yummy, love the taste of the roasted garlic! And the cashews make the sauce extra creamy. Feels indulgent without being over the top.
Robin says
Tasty once I added salt and plant bacon to it, but mine was very thick and a bit chunky! Not sure if my blender isn’t powerful enough? But not quite as creamy as alfredos I remember. Still yum and filling though!
Liz says
Thanks so much for the review Robin, glad you liked it 🙂 I find my Nutribullet does the job but some blenders struggle to get cashews nice and silky. I tweaked the recipe to mention tasting and adding extra salt/milk if needed as I think that’s great feedback 🙂 thanks again
Diana says
The best pasta I’ve ever tried! So creamy 🤍
Sarah says
Soooo good!! The roasted cauliflower makes all the difference.
Liz says
So glad you enjoyed it Sarah!
Sarah says
Leaning towards blanched almonds, maybe sunflower seeds, or just leaving this ingredient out… do you think leaving it out would be okay? I think a different nut might change the taste too much?
Liz says
I haven’t tested out other nuts with this recipe yet, in general sunflower seeds work well as a cashew substitute but it will likely affect the colour and flavour a little!
CW says
Could you tell me the weight in grams for the nutritional yeast, cashews and milk please? Thanks so much!
Guusje says
What a good meal! Love the combination garlic, cauliflower and cashews! So gooooood! Love the taste! Easy! My kids loved it.
Greetings from Holland
Liz says
Yay so glad your family enjoyed it! Thanks so much for taking the time to leave a review you’ve made my day 🙂
Chris says
Absolutely obsessed with this recipe and have been sharing it widely among friends and family. I even use the leftover sauce as a dip for potatoes/sauce on veggie burgers. Don’t hesitate – try it today!
Liz says
Woohoo!! So glad it’s a hit Chris 🙂
Jessica Grant says
Came across your page on Instagram and just had to check out the full recipes. I am not vegan but I am lactose intolerant with many other food sensitivities and have so missed indulging in a good Alfredo! This looks and sounds absolutely amazing. Buying any ingredients I’m missing tomorrow and making this for dinner!!!
Liz Douglas says
Yay I’m so glad, welcome and thank you for being here Jessice. Ihope you like the alfredo!!
Liz Douglas says
*Jessica omg
Sarah says
I’ve tried a lot of cauliflower Alfredo’s and this is by far the easiest and tastiest recipe! Highly recommend!
Tiffany says
It is really delicious and easy to make. My Boyfriend was very suspicious about a Sauce made of Cauliflower at first, but even he admittet how good it was. Since then we favour this Sauce, because it doesnt lay so Heavy in the Stomach.
Gareth Tan Yiam Leem says
Super simple but sooo delicious thank you for sharing!!
Sarah says
Eager to try this, it looks wonderful.
Hong Nguyen says
This is so packed full of flavour! I seriously want to eat it on everything