Cauliflower Alfredo Pasta

Bowl of Creamy Cauliflower Alfredo pasta in a blue bowl on a white marble benchtop, surrounded by a linen napkin, half lemon and raw cashews.

Written by Liz

I’m Liz, I share recipes and easy substitutes to make plant-based living simple!

November 5, 2022


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Cauliflower Alfredo: The Delicious, Healthy, and Vegan Pasta Sauce You Never Knew You Needed

Who doesn’t love a creamy Alfredo sauce smothering their pasta? But let’s be real, it’s not exactly the healthiest option out there. That’s where this cauliflower Alfredo sauce comes in. You’ll never believe it’s entirely plant-based and vegan, yet it’s still creamy, indulgent, and packed with veggies.

Bowl of Creamy Cauliflower Alfredo pasta in a blue bowl on a white marble benchtop, surrounded by a linen napkin, half lemon and raw cashews.

What is Cauliflower Alfredo?

Cauliflower Alfredo is a delicious and healthy alternative to traditional Alfredo sauce made with heavy cream and cheese. It’s made with roasted cauliflower, garlic, and cashews blended together to create a creamy, rich sauce. It’s vegan, gluten-free, and full of nutrients, making it a guilt-free way to enjoy a creamy pasta dish.

Dry fettucine, head of cauliflower, soy milk, lemon, olive oil, cashews and nutritional yeast on a kitchen bench for cauliflower alfredo pasta

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: Roasted garlic adds depth and flavor to the sauce. It’s also full of antioxidants and has potential health benefits like reducing blood pressure and improving cholesterol levels.
  • Cashews: These nuts add a creamy, rich texture to the sauce and provide healthy fats and protein.
  • Soy milk: This adds creaminess to the sauce and helps to thin it out. You can also use another type of milk if you prefer, such as almond milk or oat milk.
  • Lemon juice: This adds a bright, tangy flavor to the sauce and helps to balance out the richness.
  • Nutritional yeast: This is a type of yeast that’s often used in vegan cooking for its cheese-like flavor. It also adds a boost of B-vitamins and protein to the sauce.

Glass baking tray with uncooked cauliflower and whole unpeeled garlic cloves on white marble benchtop

How to Make Cauliflower Alfredo Sauce

Making cauliflower Alfredo sauce couldn’t be easier. First, preheat your oven to 200C/390F and coat some cauliflower florets and garlic cloves in olive oil and vegetable stock powder. Roast them in the oven for 20 minutes until they’re golden brown.

While the cauliflower and garlic are roasting, place some raw cashews in a bowl and cover them with boiling water. Let them soak for 15 minutes, then rinse them under cold water and drain.

Once the cauliflower and garlic are done roasting, let them cool down for a bit. Then, combine them in a blender with the soaked and drained cashews, soy milk, lemon juice, and nutritional yeast. Blend everything together until it’s smooth and creamy. If you want a thinner consistency, you can add an extra splash of milk. Taste the sauce and season it with salt and pepper as desired, then blend it again to mix everything together.

Glass baking tray with roasted cauliflower and whole unpeeled garlic cloves on white marble benchtop

Storage Instructions for Cauliflower Alfredo

If you have any leftover cauliflower Alfredo sauce, 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 fridge or in the microwave when you’re ready to use it.

Shot of open blender with cauliflower pasta sauce

Substitutions for ingredients in Cauliflower Alfredo

Here are a few ideas for substitutions you can make in this recipe:

  • You can replace the soy milk with any other type of plain, unsweetened milk, such as almond milk or oat milk. Avoid using coconut or rice milk, as they will be too sweet and impart too much flavor.
  • Instead of nutritional yeast, you can use vegan parmesan cheese or leave it out entirely.
  • If you’re not a fan of cauliflower, you can use another type of roasted veggie, such as butternut squash or sweet potato, in its place.
  • Cashews can be swapped for sunflower seeds, blanched almonds, or macadamias. Just be aware that the flavor of the sauce may change slightly depending on the type of nut you use.
  • You can also replace the vegetable stock powder with a bouillon cube or leave it out entirely


  • Is this sauce vegan and gluten-free? Yes, this sauce is entirely vegan and gluten-free.
  • Can I use a different type of pasta with this sauce? Yes, you can use any type of pasta you prefer with this s