Cauliflower Alfredo Sauce (Vegan & Low-Fat)

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by Alena Schowalter
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Much lower in calories and fat compared to the original, this cauliflower Alfredo sauce is a healthy swap for pasta night! You’ll be amazed at how easy and delicious this recipe is.

Do you enjoy creamy pasta sauces but dread the heavy feeling afterward? Meet your new favorite recipe!

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This vegan cauliflower alfredo sauce features simple yet surprising ingredients. It’s also budget-friendly and low in fat. Don’t worry, it doesn’t taste like cauliflower!

With the help of canned chickpeas, this sauce adds additional protein and flavor to your pasta dish.

For more dairy-free condiments, check out our fat-free nacho cheese, vegan melting cheese, and high-protein cheese sauce.

whole wheat pasta and zoodles being topped with Alfredo sauce

Recipe features 

  • Oil-free & low in fat
  • Loaded with flavors
  • Really easy to make
  • Meal prep-friendly
  • Customizable

This is the weight loss-friendly condiment you’ve been waiting for! All you need is a pot, a blender, and measuring equipment.

cauliflower, chickpeas, nutritional yeast, lemon juice, dairy-free milk, garlic and onion

Ingredients & notes

  • Cauliflower — this awesome vegetable can be turned into so many things!
  • Onion & garlic — for deep, savory flavors.
  • Nutritional yeast — makes anything taste cheesy without any dairy!
  • Chickpeas — our secret add-in for more protein and texture.
  • Soy milk — our favorite pick but any dairy-free milk can be used.
  • Lemon juice for a tangy touch! Feel free to use a spritz of white vinegar instead.
  • Spices — just some basics like salt and pepper.

In terms of kitchen equipment, you’ll need a pot to cook your vegetables, measuring equipment, and a decent blender to create this creamy sauce.

blender jar with cauliflower, chickpeas, garlic, hemp seeds, and more ingredients
top view of creamy Alfredo Sauce in blender jar

How to make cauliflower Alfredo sauce

  1. Steam cauliflower, onion, and garlic in vegetable broth until fork tender.
  2. Add to a blender along with the remaining ingredients.
  3. Blend until smooth, then adjust to taste preferences.
  4. Use over pasta or any way you want!

Storage & reheating

If you don’t use all of this cauliflower Alfredo sauce immediately, simply let it cool and then transfer it to an airtight container.

This sauce keeps well in the fridge for at least 5 days and can also be frozen!

Reheat in the microwave or on the stove, whisking and adjusting to taste if needed.

Vegan Alfredo Sauce on a spoon dripping into a glass

Serving suggestions

Your favorite pasta would be the obvious pairing for this cauliflower Alfredo sauce! It doesn’t even have to be fettuccine.

We like to add some extra veggies when making fettuccine Alfredo: spinach, broccoli, peas, bell peppers, you name it.

This sauce is extremely versatile! You can use it for this white sauce pasta recipe, lasagna, or vegan mac and cheese. It’s even delicious as a dip for your pizza rolls or tortilla chips

Skinny Fettuccine Alfredo with zoodles in a bowl

FAQs & tips

  • Make this sauce a bit richer by adding almonds or cashews to the blender! A spritz of olive oil works too.
  • Don’t skimp on the spices to make our cauliflower Alfredo taste fantastic; additional salt, nutritional yeast, lemon juice, or garlic can all elevate this recipe.
  • For a really smooth result, you need a high-speed blender. If you don’t own one, pour the sauce through a fine mesh strainer before serving.
  • Since this recipe is super low in calories, you can add some vegan cheese on top of your fettuccine Alfredo before serving.

More tasty sauces

Did you make this recipe and enjoy it? Be sure to leave a review and comment below. You can also Pin this recipe here!

Cauliflower Alfredo Sauce (Vegan & Low-Fat)

by Alena Schowalter
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Much lower in calories and fat compared to the original, this cauliflower Alfredo sauce is a healthy swap for pasta night! You’ll be amazed at how easy and delicious this recipe is.
Serves 2

Ingredients

  • 1 ½ cups cauliflower florets 157 g
  • 1 onion chopped
  • 1 garlic clove minced
  • ¼ cup vegetable broth 55 ml
  • 1 tbsp lemon juice
  • 4 tbsp nutritional yeast
  • 1 tbsp hemp seeds
  • ¼ cup cooked chickpeas 40 g, drained & rinsed
  • ¼ cup soy milk 60 ml, unsweetened
  • Salt and pepper to taste

Instructions

  • Place a medium-sized pot over high heat. Add the cauliflower, onion, garlic, and vegetable broth. Steam until fork tender.
  • Transfer to a blender along with the rest of the ingredients for the sauce. Blend until very smooth, then adjust to taste preferences.
  • Use it right away over pasta or transfer, once cooled, to an airtight container and store in the fridge for up to 4 days.

Notes

  • The sauce might separate in the fridge over time. Give it a good stir before reheating and adjust the flavors once more!
  • Swap the cooked chickpeas for white beans or silken tofu if you want.
  • Any plant-based milk can be used for this recipe.
  • Instead of hemp seeds, you can use almonds, cashews, or almond butter.
Course: Condiments
Cuisine: Italian
Nutrition Facts
Cauliflower Alfredo Sauce (Vegan & Low-Fat)
Amount per Serving
Calories
177
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
3
g
Sodium
 
213
mg
9
%
Carbohydrates
 
23
g
8
%
Fiber
 
9
g
38
%
Sugar
 
6
g
7
%
Protein
 
14
g
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
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Hi, I'm Alena Schowalter — a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with my husband, I founded nutriciously in 2015 and have been guiding thousands of people through different transition stages toward a healthy plant-based diet. I enjoy discussions around vegan ethics, walks through nature, and creating new recipes. Read more about us here.

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