Jun 11, 2014

Cauliflower Alfredo. Vegan and Oil-free.

Vegan: check

Nutrients: check
Low fat: check
Flavor: double-check
Creamy: triple check!

It’s time to drown your pasta in some love. Cauliflower love that is. I can’t believe how yummy this sauce is! The subtle flavor of cauliflower adds such a sweet depth of nutritional nuttiness to this alfredo sauce. And smooth? Oh, yeah. It’s amazing. 

I won’t go on and on… but I could! Instead, here’s the recipe…


  • 1 pound pasta of your choice (I used brown rice spaghetti)
  • 1 medium sized head of cauliflower
  • 1Β½ cups plant based milk (I used soy)
  • ΒΌ cup nutritional yeast
  • 1 TBS raw cashew butter
  • 1 tsp garlic powder
  • ΒΌ tsp ground nutmeg
  • pinch of salt (optional)
  • cracked black pepper for garnish


  1. Chop and steam the cauliflower until tender.
  2. When it cools off a bit, place it in a blender with the remaining ingredients.
  3. Blend until smooth.
  4. Toss generously with your pasta.
  5. Garnish with freshly grated black pepper.

Makes a lot of sauceβ€”about 3 cups. More than enough for a pound of pasta. So go ahead and smother it. Enjoy!

Healthy trails,

37 responses to “Cauliflower Alfredo. Vegan and Oil-free.”

  1. Anonymous says:

    Wow, does this look creamy and delicious! I want to try it over spiralized zucchini πŸ™‚ I never have cashew butter on hand, only cashews…do you think an ounce (or less?) of raw, unsalted cashews would do the trick?

  2. Allison says:

    This looks really good. Have you tried black bean pasta yet? It's just black beans and water, and it's amazing. I don't know how they did it, but it has the exact same texture as regular pasta. I think it would go perfectly with this sauce.

  3. Sarah says:

    Oh my goodness. I just discovered how delicious cauliflower sauce is as well!!! I've been blending mine with hemp seeds and it makes for the most divine creamy sauce that I've been using on everything form salads to "Bhuddha Bowls", to pizzas to plain old veggie dips!!! I had no idea I'd love it so much! And it works great with broccoli too πŸ™‚ My only complaint is that the cauliflower is so devoid of color that I either have to eat it out of a colorful bowl, or else I have to add some greenery or roasted red peppers or carrots other colorful vegetables so it isn't so boring. Though I bet purple cauliflower could also solve that problem. Humm…

  4. Helyn says:

    Yes! Raw cashews will work just as well. I would say 1/4 cup and blend them with about 1/2 of the milk before adding the rest of the ingredients. πŸ™‚

  5. Helyn says:

    I have tried the black bean pasta and I agree, it's yummy! My honey and I were talking about it just the other day and wondering how we could make it ourselves.. it is pretty pricey! I bet it would be good with this sauce though!! πŸ™‚

  6. Helyn says:

    Haha! Yes, purple cauliflower would be an interesting experiment! With the addition of nutritional yeast it does take on a nice buttery yellow color :))

  7. Helyn says:

    Here is a lovely comment from one of my readers… sorry to all of you who have had trouble leaving comments! Trying to debug it.

    "Dear Helyn,

    I look forward to your blogs. They are informational and so tasty….and cannot thank you enough for sharing your labor of love. I have several blogs but do not maintain them half as well as you do. So, I admire your determination.

    I just wanted to say this because I've tried to thank you publicly under the comments space of your posts…and for whatever reason they never show up. I use to think it's because you wanted approval first….but when I select Google as my signature….it doesn't work.

    Any suggestions?

    Can't wait to try your cauliflower alfredo sauce…

    Have you seen the recipe that combines cauliflower, cocoa powder and nut butter to make a healthy chocolate pudding. I'm working up my nerve to try it πŸ™‚

    Thanks again for all your great posts and INFORMATION.

    Kimberly Y."

  8. moonwatcher says:

    Hi Helyn–this sure looks like a tasty version of cauliflower sauce! I can't wait to try it–and thanks to your readers for all the tips and fun ideas. Hadn't heard of black bean pasta–will have to hope it shows up in Idaho soon! xo

  9. YUM!!! I can't wait to try it. You never cease to amaze me!!

  10. Helyn says:

    Jeanne, you will LOVE it! πŸ™‚

  11. Do the cashews themselves need to be soaked first (assuming we dont have raw butter)?

  12. Helyn says:

    If you have a high powered blender like a Vitamix, you don't have to soak. Otherwise, soak for about 4 hours. Enjoy!

  13. Unknown says:

    I found your website through a friend who posted your zucchini fritters on FB. Clicking around, I found this recipe. I just whipped it up, subbed Spike seasoning for nutmeg (because I'm out). Served it over quinoa pasta and steamed broccoli. OMG. This is delicious and tastes just like alfredo! Thank you!

  14. Helyn says:

    Oh, yay! Glad you like it and thanks for the feedback! πŸ™‚

  15. Anonymous says:

    Made this for dinner last night, served it over Trader Joe's brown rice spaghetti. I agree it is delicious and tastes just like alfredo! I smothered just one serving of pasta, so I could have leftover sauce to pour over veggies tonight!


  16. Helyn says:

    That's awesome, Dru! Thanks for letting me know πŸ™‚

  17. Anonymous says:

    Thank you from The Netherlands for this wonderful recipe! My kids and I loved it. Very creamy and no way one could guess there is no cream in this sauce. Jendy.

  18. Helyn says:

    You are very welcome Jendy! Thanks for the feedback!

  19. Just whipped this up for dinner and ate what we won't use as soup. I forgot the cashews but it was lovely none the less. I will be serving with rice noodles and adding peas,olives and cherry tomatoes.

  20. Kids loved it and so did we. Mr 5 could not believe there was no cheese or cream in his cheesy creamy pasta!! They both like cauli without disguise though so am guessing they weren't phased about being duped in this case. Might try this in a lasagne instead of a cheeze sauce.

  21. Helyn says:

    Yay! Awesome, Rach!

  22. Anonymous says:

    My kiddo has a tree nut allergy. Any suggestions on what I can use as an alternative to the cashew butter?

  23. Helyn says:

    Oh, you can just leave it out. I added it for some extra creaminess but the sauce would also be fine without it. Enjoy!

  24. Hello, I was wondering if you could send me the link to the zucchini fritters, that sounds so yummy. πŸ™‚ Also I will be trying this recipe tomorrow on my kids and meat eating husband. πŸ™‚ I hope they like it. πŸ˜€ Thank you.

  25. Helyn says:

    Sure! Here is the web address to the fritters: https://helynskitchen.com/2013/01/vegan-zucchini-corn-fritters.html (can't post an actual link here in the comments)

    You can always use the "search for a recipe" box at the top of the page, right side if you like.

    I hope you and your family enjoy the alfredo! πŸ™‚

  26. laurie says:

    Hi I can't wait to try this. Is the yeast essential? I cant find any where should I look? Thanks. πŸ™‚

  27. Helyn says:

    Hi Laurie,

    Well, the nutritional yeast does give it a cheesy flavor but I'm sure it would still be yummy without. Have you looked online? Here is the address where you can purchase it on VItaCost:



  28. zimt says:

    This sauce is soooooooo yummy!!!! I just made it and will serve it over yam fries, lentils, and sautΓ©ed greens- yum and thank you!

  29. Helyn says:

    Oh, fantastic! I'm so glad you liked it. Thanks for the feedback!! πŸ™‚

  30. I just made this (except with like three times the garlic!) and ate it over zucchini and sweet potato noodles. It was fantastic! Thanks for the recipe.

  31. Helyn says:

    You're welcome, Laura! So happy you enjoyed it!

  32. Gira says:

    I made this for dinner the other night. Hubby is the Alfredo lover, not me, but I did enjoy this pasta & sauce with extra black pepper! thank you so much!

  33. Helyn says:

    Oh great! So glad you and Hubby enjoyed it. πŸ™‚

  34. Prash says:

    I tried this last night with a dash of chipotle for that little kick. It was AMAZING!! This is my new alfredo sauce recipe to go to. Thank you! I’m already drooling over the possibilities – pour over/serve as a dip for roasted veggies, use it as a soup base…

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