Cauliflower Alfredo Sauce (Vegan & Low-Fat)

by Alena
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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 saucepin it

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 onionpin it

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 ingredientspin it
top view of creamy Alfredo Sauce in blender jarpin it

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 glasspin it

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 bowlpin it

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!

Vegan Alfredo Sauce on a spoon dripping into a glass

Cauliflower Alfredo Sauce (Vegan & Low-Fat)

Yield: 2 servings
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.


  • 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


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


  • 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.
Nutrition Information:
Yield: 2 Serving Size: ½ recipe
Amount Per Serving: Calories: 177Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 213mgCarbohydrates: 23gFiber: 9gSugar: 6gProtein: 14g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

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