Dreamy Vegan Cauliflower Alfredo Sauce
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This rich, creamy, and totally dreamy cauliflower alfredo sauce recipe is 100% dairy-free. You'll be amazed at how healthy and delicious vegan can be!
This recipe was originally published back in 2016. We've spruced it up with some new photos and more information. It's been one of our favorite healthy hacks for years now. If you haven't tried it yet, we hope that you treat yourself to it tonight!
Cauliflower alfredo sauce
This cauliflower alfredo sauce is EVERYTHING! Seriously, it's a game-changer. Even though we're all on the get-healthy-in-January train right now (all aboard!), this cauliflower alfredo sauce is going to see us through the whole year.
When we ditch the kale smoothies and salads in favor of chocolate cake and peanut butter cookies, this vegan cauliflower alfredo sauce will remain stay strong.
Regular alfredo sauce, with all its cream, butter, and cheese, is pretty darn awesome. For our mouths. Not so much for our bellies. Jeans are feeling a little tighter just thinking about it!
This alfredo sauce is something different. It's made from the highly skilled impersonator, cauliflower. It's cooked with some onions and garlic then blended into a smooth, creamy sauce with some veggie stock.
We've flavored it with a little nutritional yeast ā¦ that weirdly awesome flaky stuff that tastes a little like parmesan cheese.
This sauce has been a lifesaver. Whip up a batch in all of 15 minutes then slather it on everything from spaghetti squash to pumpkin alfredo noodles to casserole. It's a total timesaver/ healthy hack.
How to make vegan alfredo sauce
Making this vegan alfredo sauce is super easy. Here's what you're going to do:
- Saute some onions and garlic.
- Add the cauliflower and some stock to the pot and steam the cauliflower until it's nice and soft.
- Transfer all the good things in the pot to your blender. Now add the remaining ingredients and blend until you've made a deliciously creamy sauce.
What does cauliflower alfredo sauce taste like?
Since we're eat-everything-arians, we're pretty picky when it comes to imitations of āreal' food. That's why this sauce is such a dream; it's the best knockoff alfredo sauce ever.
Does it taste EXACTLY like cream and butter loaded alfredo? No, but it's unbelievably close.
It's super creamy even though there's not a drop of cream in sight. And the flavor is mild with a touch of garlic and a little cheesiness thanks to some nutritional yeast.
What to serve with cauliflower alfredo sauce
Pasta is the obvious choice here. Linguini, fettuccini, or even penne or fusilli all go well with this sauce.
And you can add extras like spinach, steamed broccoli, peppers, peas or any other veggie that you like.
This is also a great ābase recipeā. You can use it to build a special (and healthy!) dinner. Here are a few ideas:
- Add some roasted garlic.
- Pour it over steamed or roasted broccoli.
- Make some vegan mac and cheese pasta.
- Use it as a dip for nachos.
- Pizza sauce!
How long does cauliflower alfredo last?
Cauliflower alfredo sauce will keep well for at least 5 days in your fridge.
Does this recipe freeze well?
Yes! This vegan cauliflower alfredo sauce can be frozen for up to 3 months.
Troubleshooting cauliflower alfredo sauce
The sauce is too thick.
This can happen if too much stock evaporates while cooking the cauliflower. If needed, add a little extra stock or water to the blender.
The sauce isn't smooth.
This can happen if your blender isn't very strong. In this case, pour the sauce through a fine-mesh sieve to remove any pieces that didn't blend properly.
The sauce needs more flavor.
When making the sauce, start with 1 teaspoon of salt and 1 tablespoon of nutritional yeast, then add more as needed
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Easy Vegan Dinner Recipes:
Dreamy Vegan Cauliflower Alfredo Sauce Recipe
Ingredients
- 1 teaspoon olive oil
- Ā½ yellow onion (chopped)
- 3 cloves garlic (crushed)
- 3 cups (12 ounces) chopped cauliflower
- 1 cup vegetable stock or water
- 1-2 tablespoons nutritional yeast (see notes)
- 2 teaspoons lemon juice
- 1-2 teaspoons sea salt
- Ā½ teaspoon soy sauce (gluten-free or coco aminos, as needed)
- Optional: 1 tablespoon butter (vegan or regular butter both work, use what you have on hand)
Instructions
- Heat the oil in a medium-sized pot over medium-high heat. Add the onion and let it cook for 3-4 minutes, or until it is soft and translucent. Add the garlic and cook for 30 seconds. Add the cauliflower and the vegetable stock or water to the pot, cover with a lid and let the cauliflower steam for 5 minutes, or until it is soft.1 teaspoon olive oil, Ā½ yellow onion, 3 cloves garlic, 3 cups (12 ounces) chopped cauliflower, 1 cup vegetable stock or water
- Transfer everything in the pot to a blender (a high-powered blender will make the smoothest sauce, but any blender will work) and blend on high until smooth. Add the remaining ingredients (starting with 1 tablespoon of nutritional yeast and 1 teaspoon of sea salt) and blend again. Taste and add more nutritional yeast and sea salt, if you'd like. If you are using the optional butter add it now and blend once more.1-2 tablespoons nutritional yeast, 2 teaspoons lemon juice, 1-2 teaspoons sea salt, Ā½ teaspoon soy sauce, Optional: 1 tablespoon butter
- Either use the cauliflower alfredo right away or pour it into a pan to keep warm until you are ready to use it.
Video
Notes
Nutrition
We have thoroughly tested this recipe for accuracy. However, individual results may vary. See our full recipe disclosure here.
For more inspiration, check out all of our vegan recipes!
This has become one of my go-to recipes over the last couple years. I make it so often and everyone Iāve made it for loves it! So so good, def recommend!
Very good, easy to make. Iāll try half cashews next time just for grins.
I thought it was nice & creamy, but wish I would have left out the lemon & nutritional yeast. Lemon was over-powering & the yeast is unhealthy. I served it over spaghetti squash noodles.
I have been making this recipe for years now- it is a huge favourite of mine. I put it on pasta, lasagna, pizza, potatoes, veggiesā¦the options are endless. My favourite right now is pouring it over gnocchi with sautĆ©ed spinach and sun-dried tomatoes. I have shared it with so many people and everyone always loves it!
After 2 1/2 years Iām still making this sauce, right now as a matter of fact. Still just steaming the cauliflower, onions and garlic till soft but sometimes I add almond milk to the blender for added creaminess instead of water or veggie broth. Using this sauce for the base of mac and cheese is still my favorite. Nutritional yeast is a must with the lemon juice and soy sauce. Keep extra in my freezer at all times. I give this recipe to everyone at the farmers market who want to know what Iām going to do with all the cauliflower I buy. How could anyone not LOVE this recipe?
I’m so happy to hear you love the recipe!
Can I use frozen cauli?
I find that frozen cauliflower is too cauliflower-y tasting for my liking. But if you enjoy the flavor, then it will definitely work to make the sauce!
Unfortunately, it is really bland and was not a pleasant experience. It would be nice cauliflower soup individually but not over pasta. I’m really lucky I didn’t mix all sauce with pasta, so can eat it sepreatly as a soup.
Seriously so good, exceeded all expectations. It is now my husband’s favorite dinner! That you for a wonderful recipe!
I just made this! It turned out great; slightly salty for me, even with just the 1 tsp of salt, but I should have started with less knowing I dont need much (and then plus the coco aminos, its def enough). I made it with no oil (sauteed in veg broth) and mixed all the ingredients in the pot before adding it to the blender. I got a vitamix recently so I figured it was powerful enough to blend everything at once. The texture of the sauce was perfect! No need to add more liquid. Excited to add it to pasta with mushrooms.
I found this recipe here but have changed a few things. 4 cups riced cauliflower, 1 diced stalk celery, 1 diced onion, 3 -4 cloves garlic. I saute the aromatics, add the riced cauliflower, 1 boullion cube ( chick) & saute a little then add a little salt and a good amount of white pepper, cover & steam for 5 minutes then turn off heat & let sit while I clean the kitchen. Pulse in my Blendtec blender for 20 seconds then add 1/2 tsp coconut aminos, 2 tsp lemon juice, then hit juice button (60) seconds. It is so perfect on everything!
I’m just passing this along too: you can store riced Cauliflower so you have ready for 3-4 days & it’s way better then frozen which is watery. I use my large 9×13 pyrex w/a lid. Put a large cotton napkin or flour sack towel in bottom – add your riced C evenly then cover with the rest of napkin. Stores well for 3-4 days. I make a risotto like dish with the above sauce that can be customized any way you want. Btw, stick to 4 cups & 2 tsp lemon or it comes out really badš¤Ø
Nutritional yeast can be bought online anywhere, not just through tax cheating amazon! Please can you change the description? The less endorsement the better!
I made this for the first time tonight following the recipe exactly, but I only had purple cauliflower. Not only was it delicious, the pop of color was fun, too!Ā
Delicious!! Going to serve it for my non-dairy, gluten-free family. Thank you!!
Made this for dinner tonight and I didn’t expect my husband to like it but he actually asked me to make this again tomorrow with mushrooms and zoodles tomorrow! I did change one thing. I added a spoonful of miso paste and it really kicked up the savoriness a notch! Thanks so much! It’s been interesting trying to find low carb recipes for him that are also dairy and gluten free so I can also enjoy them. š