vegan cauliflower alfredo sauce recipe over pasta

The Easiest Vegan Cauliflower Alfredo Sauce Recipe: For Pasta, Pizza, and More!

As the world embraces healthier lifestyles and eco-conscious choices, plant-based diets have experienced a remarkable surge in popularity. However, many of the market products neglect nutrition in the plant-based space. But this creamy and luscious Vegan Cauliflower Alfredo Sauce is one culinary gem that has taken my kitchen by storm! This delightful vegan alfredo recipe transforms a humble cauliflower into a delectable sauce that redefines comfort food. Best of all, you can try this cauliflower pasta sauce on more than just pasta!

While the recipe origins may be questioned, the loosely defined traditional recipe for alfredo sauce does not claim to boast any health benefits. But you don’t need to eat a plant-based diet to enjoy a healthier version of a menu staple. We’ve created a step-by-step guide that helps you create a delicious and versatile sauce for pasta, pizza, and more! We even have a video to show you how. This vegan cauliflower alfredo sauce redefines comfort with a surprising amount of nutrition!


Why Choose Vegan Cauliflower Alfredo Sauce?

Not only is this velvety sauce a delicious, comforting treat, but it also comes with an array of health benefits. You can indulge in a lower fat, calories, and cholesterol sauce by replacing traditional dairy products with cauliflower. It’s a heart-healthy choice that sneaks in vegetables, healthy fats, and fiber into an indulgent meal.

Compared to their dairy counterparts, there’s often a reduced environmental impact with plant-based alternatives like this vegan cauliflower alfredo sauce. Multiple dairy ingredients in alfredo sauce, such as heavy cream, cheese, and butter, are associated with high carbon emissions and land and water usage. Because our recipe uses vegetables, the environmental impact is much lower. By reducing our reliance on animal products, we actively contribute to a more sustainable planet.

vegan cauliflower alfredo sauce over tortellini

Getting Started: Ingredients and Equipment

You’ll need a few things to get started. Begin by gathering your ingredients, which include fresh cauliflower florets, onions, cashews, garlic, Farmer Foodie Cashew Parm, and miso paste. While nuts are a primary component in a vegan cauliflower alfredo, you can substitute it with half a block of silken tofu. This is a great option if you have an allergy or want to stay under budget.

For equipment, you’ll need:

  • Cutting Board and pairing knife
  • A Medium Pot
  • Blender 
  • Skillet

Vegan Cauliflower Alfredo Sauce: Step-by-Step Cooking Guide

Step 1: Preparing the Cauliflower

Begin by steaming the cauliflower until it becomes tender and easily mashable. The soft texture and excess moisture are crucial for achieving a velvety sauce. If you want to save a step, you can use cauliflower frozen cauliflower, too. 

Time saving tip: You can use frozen cauliflower mash if you don’t have a blender. But definitely look into investing in a blender because they are so versatile! If you’re looking to make an investment, my favorite blender is a Vitamix, but if you’re on a budget, this Hamilton Beach blender will work, too. I was gifted a refurbished one years ago, and it still works great.

I also like to save the leaves and stalks for vegetable stock, so I always keep a pot next to me when I meal prep. 

Step 2: Cooking the Cauliflower until Tender

Add salt to a pot with simmering water. Once the water begins to bubble, simmer the cauliflower and cook until tender. You’ll know it’s done when you poke it with a fork, and it falls off the fork. You’ll also notice a color change in the cauliflower to more translucent. 


Step 3: Blend into a Vegan Alfredo Sauce

Add your steamed cauliflower to the blender while it’s still hot (the steam will help it process quicker). Then add cashew cream, miso paste, and your Farmer Foodie Cashew Parm. I often use cashew cream in our recipes and have a guide here. But if you’re in a pinch, you can always buy cashew butter instead. 

You can use nutritional yeast if you can’t find the Cashew Parm. But you may have to add some extra seasonings! You can find a link to order from our website with a discount code here.

Step 4: Adjust the Cauliflower Pasta Sauce texture to your liking

Blend until you achieve a smooth, creamy texture that rivals traditional alfredo sauce. If you prefer a thinner sauce, you can always add water or vegetable stock to achieve your desired consistency. I like to make the vegan alfredo recipe a few days before during meal prep and use it throughout the week. 


Optional but highly recommended flavor enhancements for a Supreme Vegan Cauliflower Alfredo Sauce

Add roasted garlic to the blender before blending for a delightful flavor enhancement. It will bring a delightful flavor to the sauce, particularly if you are a garlic lover like me. 

I highly recommend sauteeing garlic and onions in a skillet until golden. Then, add them to the blender with the cooked cauliflower to achieve a great flavor. This recipe provides the base sauce, but when preparing your cauliflower pasta sauce, you can always sautee garlic and onion before adding the vegan alfredo recipe base.

Add a bit of olive oil to the blender to achieve a creamy and indulgent texture. You can balance this flavor out with a bit of lemon juice to enhance the flavor. 

Season with fresh herbs like parsley after it’s blended. Make sure you don’t add it to the blender before otherwise, the herbs will give your sauce a greenish hue. The delicate flavors will provide a fresh flavor and flecks of green to a creamy vegan cauliflower alfredo sauce.

vegan cauliflower alfredo sauce to make a white pizza pie on whole wheat crust

Step 6: Serving Vegan Cauliflower Alfredo Sauce Suggestions and Pairings

Pour the luscious Vegan Cauliflower Alfredo Sauce over your favorite pasta or vegetables. I like tortellini and cavatappi because they hold a lot of sauce! I also like to add peas to add even more vegetables and some protein. 
This plant-powered wonder is not limited to pasta dishes alone. This vegan cauliflower alfredo sauce is so versatile! We put it on pizza to make a white pie with slivered garlic and basil – and it was crispy and so flavorful!

Use it as a dip, dressing, sandwich accompaniment, or flavorful pizza sauce! Sometimes, in the winter, I transform this into a soup. However you serve it, don’t forget to top your finished dish with fresh herbs, salt, and pepper, and enjoy!

Vegan Cauliflower Alfredo Sauce Storage Tips:

You can make this vegan cauliflower alfredo and use it the same day or store it in your refrigerator for up to a week before you use it. If you see some syneresis (the separation of water and the sauce) within a week’s time, don’t worry; the sauce has not gone bad. The watering out is a result of the starch in the cauliflower gelling (kind of like yogurt). Simply mix it back together to combine. The sauce also freezes well if you want to make it ahead or have extra to spare. 


Cauliflower Pasta Sauce Troubleshooting Tips

Don’t worry if your sauce isn’t perfect on the first try! We’ve got some troubleshooting tips for you. If the sauce is too thick, add water or vegetable stock until you achieve your desired texture. 

If you still have chunks in your sauce, add the cauliflower alfredo sauce back to the blender and blend for longer. You can also use an immersion blender if you’ve already added it to a container. 

If you added too much vegetable stock and your sauce is thinner than you would like, add it to a saucepan and simmer it a bit to thicken it up. For a more robust flavor, add more garlic or nutritional yeast. Don’t be discouraged – practice makes perfect!


The Versatility of Vegan Cauliflower Alfredo Sauce

This plant-powered wonder is not limited to pasta dishes alone. Get creative and explore a world of culinary possibilities!  Try it as a dip for fresh veggies or drizzle it over roasted potatoes for a mouthwatering twist. We also had fun putting it on pizza!

Let us know your flavor creations in the comments below.


Vegan Alfredo Sauce Nutritional Value and Dietary Information

Let’s break down the nutritional content of our Vegan Cauliflower Alfredo Sauce. We’ve provided the nutrition per serving here from Whisk. This sauce is naturally rich in fiber, vitamins, and minerals. It’s also a gluten-free option, making it suitable for those with gluten sensitivities or celiac disease.

Cauliflower also has a low glycemic index, so this recipe is excellent for people with diabetes if combined with whole wheat pasta. Additionally, most of the calories in this recipe come from fat, meaning the carbohydrate levels are low. Per serving, all nutrient levels fall in an acceptable range.

vegan cauliflower alfredo sauce recipe over pasta

Vegan Cauliflower Alfredo Sauce Recipe

This vegan cauliflower alfredo sauce combines comfort and nutrition. Not just a cauliflower pasta sauce, use this vegan alfredo recipe on veggies, pizza, and more!

  • Preparation Time
    10 minutes
  • Cooking Time
    15 minutes
  • Serves
    8 adults
  • Difficulty




  1. Cut one head of cauliflower into florets
  2. Steam in salted water until tender
  3. Once finished, add hot steamed cauliflower into a blender
  4. Add miso paste, cashew cream, Farmer Foodie Golden Chedda
  5. Add salt and pepper to taste
  6. Blend!
  7. Serve over pasta or any way you like, and enjoy!

Check out these other Cauliflower recipes!

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