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Vegan Cauliflower Alfredo

Creamy Vegan Cauliflower Alfredo

Who knew that a simple cauliflower could turn into something so rich and creamy? I love that this vegan cauliflower alfredo recipe is so rich and delicious but can come together in no time at all and be super healthy too!
Course Main Course, Main Dish
Cuisine Italian
Keyword alfredo sauce, lowcarb alfredo, vegan alfredo
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 people
Calories 371kcal


For the Alfredo sauce:

  • 1 tablespoon coconut oil
  • 1 large white onion (chopped)
  • 1 tablespoon fresh garlic (crushed)
  • 3 cups cauliflower (chopped)
  • 1/2 cup plant-based milk (soy or almond milk works best here)
  • 2 tablespoons Nutritional Yeast
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon soy sauce (sub tamari to make this sauce 100% gluten-free)
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1/4 cup water

For serving:

  • 300 grams fettuccine pasta (tagliatelle pasta works well too)
  • roasted cherry tomatoes (see notes)
  • grilled mushrooms
  • fresh parsley (chopped)


Make the sauce:

  • Heat a saucepan over medium-high heat and add the coconut oil. Once the oil has heated up, add the diced onions and sauté for roughly 4-5 minutes. Once the onions have started to become translucent add the garlic and sauté for a further 30 seconds. Remove from the heat and set aside.
  • Add 5 cm (2 in.) of water to another saucepan on high heat and steam the cauliflower for 5-7 minutes. Drain and set aside.
  • Add the steamed cauliflower, sauteed onion and garlic, nutritional yeast, plant-based milk, salt, pepper, lemon juice, soy sauce and chili powder to a high-speed blender.
  • Pulse the mixture 3-5 times to start mixing it together. Add the 1/4 cup of water and blend the mixture until it is completely smooth and creamy!

For serving:

  • Cook your pasta according to the package instructions, drain and set aside.
  • Mix your cauliflower alfredo sauce with your pasta, stir in the mushrooms and roasted tomatoes. Garnish with fresh parsley and enjoy!


How to Roast Cherry Tomatoes
Roasted cherry tomatoes are deliciously sweet and compliment the creaminess of the Alfredo sauce beautifully! To make them, preheat your oven to 150°C (300 F). Slice your cherry tomatoes in half and place on a greased baking sheet and roast for 45 minutes to an hour. Check on them at the 45-minute mark and if they haven't roasted enough for your liking, leave them in for a few more minutes.
I always make double or triple this recipe and keep it in the fridge. Lunch or dinner for the next few days is then as simple as cooking up some fresh pasta and adding the sauce and topping with some garnishes. This sauce keeps well in the fridge, covered, for up to 4 days.