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This cauliflower alfredo sauce delivers the same creamy and garlicky comfort of the original, but it’s entirely plant-based, lower in fat, and super nourishing! Plus, it’s ready in under 30 minutes!
Why You’ll Love Cauliflower Alfredo Sauce
This cauliflower alfredo sauce is 100% vegan (and, unlike my vegan alfredo and dairy-free alfredo sauce with kale and peas, it’s seed and nut-free, too!). By blending cooked cauliflower with broth, seasonings, and nutritional yeast, you’ll get a sauce that’s nutritious, smooth, and delicious. It’s perfect for satisfying creamy comfort cravings, but lighter, healthier, and with less carbs, calories, and fat than the dairy-based version. Best of all, it doesn’t taste overly cauliflower-y and comes together in no time, with only a saucepan, blender, and simple, wholesome ingredients.
And if you love the idea of vegan alfredo sauce with cauliflower, try my vegan pasta primavera or vegan butternut squash mac and cheese.
Ingredient Notes
- Cauliflower: I prefer fresh cauliflower, though frozen cauliflower works in a pinch.
When serving, vegan fettuccine alfredo or spaghetti are the most traditional pairings, though any gluten-free, whole wheat, or high-protein pasta (like chickpea pasta) will work. Zucchini noodles and spaghetti squash also work.
Recipe Variations
- Flavor boosters: Lemon juice/apple cider vinegar, Dijon mustard, and white miso, etc.
- Onion: Fresh (sauteed) or powdered, for more savory depth.
- Other spices: i.e., smoked paprika, cayenne, or chili flakes.
- Vegan butter: (or olive oil) Just 1-2 tbsp adds decadent, silky mouthfeel.
How to Make Cauliflower Alfredo Sauce
Step 1: Quarter and core the cauliflower, separating it into small florets. Bring a medium saucepan of water to a boil and cook the cauliflower in it for 10 minutes, or until tender. Then, drain.
Step 2: Dissolve the bouillon in 1 cup of hot water. Then blend the cauliflower, garlic, silken tofu, oregano, salt, pepper, nutritional yeast, and bouillon mixture until smooth and creamy.
If the sauce is too thick, add extra water or broth in ¼ cup increments.
Step 3: Taste and adjust the seasonings, then pour the vegan cauliflower alfredo sauce over cooked fettuccine (or your favorite pasta), and enjoy!
FAQs
Technically, yes, though it doesn’t blend as smoothly and has a stronger flavor. Add extra liquid if needed.
The cauliflower may be undercooked, or the blender isn’t strong enough. Pour it through a fine-mesh sieve to remove large pieces.
Unfortunately, I don’t think it will blend as smoothly as a high-speed blender.
You could use alfredo with cauliflower over roasted veggies, vegan meatballs, plant-based pizza, add more vegan cheese for vegan mac n’ cheese, in vegan lasagna, as a dip for chips, and in casseroles.
Pro Recipe Tips
- Use silken tofu: It’s creamy, soft, and mild. Firmer tofu affects taste and texture.
- For flavor depth: Roast or sauté the cauliflower and (if fresh) garlic.
- Use a high-speed blender: To ensure the smoothest, creamiest sauce that low-powered blenders or food processors may not achieve.
- For a thicker/thinner sauce: Use more or less vegetable broth/water.
- Season to taste: Adjust the garlic, salt, pepper, oregano, and nutritional yeast.
Serving Suggestions
Traditionally, cauliflower alfredo sauce is used to make cauliflower fettuccine alfredo, optionally bulked up/finished with:
- Vegetables: Peas, mushrooms, zucchini, asparagus, broccoli, roasted tomatoes, roasted butternut squash/sweet potato/pumpkin, sauteed spinach/kale, etc.
- Protein: Add air fryer chickpeas, lentils, vegan chicken/sausage, tofu, or tempeh.
- To garnish: i.e., fresh parsley, toasted breadcrumbs/chopped seeds, nooch/vegan parmesan, black pepper, red pepper flakes, spicy roasted cauliflower, etc.
- Sides: Like a simple leafy green salad and/or vegan garlic bread.
Storage Instructions
Store: In an airtight container in the refrigerator for up to 5 days.
Freeze: In a freezer-safe container/bag or portioned in an XL ice cube tray, then transferred to a Ziplock/Stasher, for up to 3 months. Then, thaw it overnight in the fridge.
Reheat: In a microwave (in 30-second bursts – stir between) or on the stove over low heat. Add a splash of extra water/broth if needed.
More Creamy Vegan Pasta Recipes
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