Cauliflower Fettuccine “Alfredo”

While enjoying a delightful Italian meal, fettuccine alfredo is always on the top of the list. Since it can easily pack a ton of empty calories, we went searching for a more heart friendly alternative. This is a decadent-tasting, yet very light and energizing vegan alfredo pasta sauce made with a base of cooked cauliflower! The nutritional yeast gives this sauce a lovely “cheesy” flavor while the pureed cauliflower gives it that perfect creamy sauce. Thanks to Oh She Glows for a delectable recipe!


{via: cooking classy}


•4 heaping cups cauliflower florets (1 small/medium cauliflower)

•1/2 tablespoon extra virgin olive oil

•1 tablespoon minced garlic (from 2 med/lg cloves)

•1/2 cup unsweetened and unflavored almond milk (or non-dairy milk of choice)

•1/4 cup nutritional yeast

•1 tablespoon fresh lemon juice

•1/2 teaspoon onion powder

•1/4-1/2 teaspoon garlic powder

•3/4 teaspoon fine grain sea salt, or to taste

•1/4-1/2 teaspoon pepper, to taste

•Fettuccine pasta of choice

•Fresh parsley, for garnish

How to:

  1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
  2. Meanwhile, add the oil into a skillet and sauté the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.
  3. In a high speed blender, add the cooked and drained cauliflower, sautéed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don’t be afraid to let it run for a minute or so. Set aside.
  4. Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.
  5. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavor).
  6. Serve with fresh minced parsley and black pepper. Feel free to add in your favorite sautéed or roasted vegetables. I think peas, spinach, or broccoli would work very nicely! I added mushrooms, but I wasn’t overly crazy about them in this dish.


1) To make this pasta sauce extra decadent-tasting, add a tablespoon or two of vegan butter into the sauce. 2) To make this dish gluten-free, use gluten-free pasta. 3) To make this nut-free, use a nut-free non-dairy milk such as soy milk instead of almond milk. Be sure to use unsweetened and unflavored milk.

What are your favorite ways to use alfredo sauce? Share below!


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