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 with Sundried Tomatoes, Creamy Pumpkin Pasta with Basil Pesto 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 š
Cauliflower Alfredo
Equipment
- Large pot
- Large frypan
Ingredients
Sauce
- 6 cups raw cauliflower florets approx. 1 medium head of cauliflower
- 6 cloves garlic
- 2 tbsp olive oil extra virgin
- 1 tsp vegetable stock powder
- 1/2 cup raw cashews
- 1 cup unsweetened soy milk or milk of choice
- 1/2 lemon juiced
- 1/2 cup nutritional yeast
- 2 tbsp olive oil to blend in the sauce
- salt and pepper to taste
To serve
- 500 g fettucine cooked to packet instructions
- cashew parmesan or cheese of choice
Instructions
- Preheat oven to 200C/390F.
- If you have time, soak cashews in water overnight. For the quick version, boil cashews for 15 mins, then rinse under cold water and drain. *Note – if you do not have a high powered blender, I'd recommend soaking the cashews overnight or boiling them for 25 minutes to make them extra soft and to get the sauce as silky smooth as possible.
- Coat cauliflower florets and unpeeled garlic cloves in olive oil and powdered vegetable stock. Place on a baking tray, roast in the oven for 25-30 mins or until golden. The cauliflower should be very soft and be easily pierced by a fork (otherwise it won't blend smoothly). Roast for an extra 5-10 minutes if needed to get this texture.
- Remove tray from oven, and when cool enough to touch, carefully peel garlic.
- Combine the cooled cauliflower, roast garlic, cashews, soy milk, lemon juice, nutritional yeast and olive oil in a blender. Blitz until smooth. Taste and season with salt and pepper as desired, then blitz again to mix, at this point you can also add an extra splash of milk if you'd like a thinner consistency. Continue to adjust/blitz until it meets your taste. *Note – if using a closed blender, for your safety, be sure the cauliflower and garlic are lukewarm, as some closed blenders can explode if hot.
- Prepare pasta to packet instructions, then drain and return to pot. Pour sauce over and stir through.
- Serve pasta into bowls and top with parmesan (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 š 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 š thanks again
Diana says
The best pasta Iāve ever tried! So creamy š¤
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 outā¦ 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 š
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. Donāt hesitate – try it today!
Liz says
Woohoo!! So glad it’s a hit Chris š
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 Iām 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
Iāve tried a lot of cauliflower Alfredoās 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