This Vegan Cauliflower Alfredo is better than your average cauliflower alfredo sauce. With TWO secret ingredients, this creamy vegan white pasta sauce is filled with tons of vegetables. It's truly a healthier & dairy-free alternative to a traditional white cream sauce that can be made in 30-minutes or less!
How to make a creamy cauliflower alfredo sauce
One of my favorite quotes from 2019 was "If cauliflower can become pizza, you can do anything". From this cauliflower pasta sauce to my favorite TJ's Cauliflower Gnocchi or my creamy Carrot Cauliflower Soup, it's true that cauliflower is the ingredient that can do it all!
Are you curious what makes this vegan cauliflower alfredo sauce so delicious? Well, first of all, there's no boring boiled cauliflower here. While you could boil the cauliflower in this recipe, I chose to chop it up with onions and sauté it in a pan with garlic for maximum flavor.
To make this creamy cauliflower sauce even more delicious I added in two unexpected ingredients- chickpeas and miso paste!
The chickpeas make this creamy and dairy-free alfredo sauce SO creamy without butter. Plus, this cauliflower cream sauce is made with oat milk making it allergy-friendly and completely nut-free.
- Cauliflower & Onions (sautéed in a bit of oil, garlic, salt, and pepper)
- Chickpeas (for ultimate creaminess!)
- Oat Milk (or any other dairy-free milk)
- Nutritional Yeast (for that cheesy flavor)
- Lemon (for a little tang)
- Miso paste (adds in that umami flavor that makes this alfredo sauce truly unique)
- Pasta...because we can't have alfredo without a good pasta!
How to make a dairy-free cauliflower cream sauce:
This sauce couldn't be easier to make!
First, sauté the chopped onions, chopped cauliflower, and minced garlic in a pan for 10-12 minutes.
Once the vegetables are cooked, add them to a blender with the lemon juice, miso paste, chickpeas, oat milk, and nutritional yeast. Then, blend until creamy and completely smooth.
As the last step, pour the sauce over cooked pasta noodles, reheat on the stove, and then top with fresh parsley and lemon slices!
For reference, I used my Le Creuset Dutch Oven to cook the pasta and reheat the sauce for this recipe and used my KitchenAid K400 Blender to blend up the sauce. You can also use a food processor to blend the sauce.
FAQ & Substitutions
Can I make this dish gluten-free?
Absolutely! In fact, this creamy white sauce is already naturally gluten-free, lactose-free, and vegan! Simply sub in gluten-free pasta noodles for an entirely gluten-free pasta recipe. Also, make sure to double-check you are using a gluten-free miso paste as some are made with barley, wheat, or rye.
If you are looking for a pasta suggestion, I recommend Jovial spaghetti or brown-rice pasta from Trader Joes.
Is it possible to make an oil-free cauliflower sauce?
Also...yes! While I like using olive oil for maximum flavor, the only time oil is used in this recipe is to sauté the cauliflower, onion, and garlic. Simply sub in 1-2 Tbsp vegetable broth to sauté the vegetables and make this dish entirely oil-free.
What type of miso works for this recipe? Can I cook without miso?
If you've never used miso before, it is actually fermented soy with salt and grains (sometimes gluten-free, sometimes it is not). Since I wanted to make a gluten-free sauce, I used Hikari Organic Miso Paste, White which is Certified GF. While I used white miso for this recipe, other darker varieties will work but expect a darker pasta sauce.
If you can't find miso, this recipe STILL tastes great without it, but I will say it adds a really unique flavor to the dish.
There's not really a replacement for miso paste that I can truly recommend. However, if you truly can't find it, try mixing 1 Tbsp tahini with 1 tsp soy sauce or tamari to get a similar taste or just omit it from the recipe altogether and add in extra salt to flavor.
Can I sub the chickpeas for another ingredient?
Yes! White kidney beans work just as well in this recipe.
How do I store as leftovers?
This sauce actually stores amazing as leftovers! Simply add to a container and store in the fridge for 4-5 days or in the freezer for up to 1 month. To reheat, either microwave until warm throughout or reheat in a saucepan over low heat on the stove.
This creamy cauliflower sauce is SO delicious, can be whipped up in 30 minutes or less, and makes a great weeknight dinner to serve to the whole family. To make this sauce even more delicious try it with some sautéed mushrooms as I did in my Vegan Truffle Mushroom Pasta or add in some Miso Brussel Sprouts for a fun twist. Whatever you decide, I know you will love this Vegan Cauliflower Alfredo!
Looking for more vegan weeknight dinner recipes? Check out these SGTO favorites!
- 12 oz cooked pasta
- 3 ½-4 cups chopped cauliflower (½ head of cauliflower)
- 1 cup diced onion (1 small onion or ½ large onion)
- 1-2 tsp minced garlic (or garlic powder)
- 2 Tbsp oil
- 2 ½ cups oat milk (or other non-dairy milk)
- ½ cup chickpeas
- ¼ cup nutritional yeast
- 1 Tbsp white miso paste
- 2 tsp lemon juice
- salt & pepper to taste
- 2 Tbsp parsley (optional, as topping)
- Cook the pasta according to package instructions. Strain and set aside in a large pot.
- While the pasta is cooking, chop up the cauliflower, onion, and garlic and set aside. Add the oil to a frying pan or wok and turn on the heat. Once the oil is hot, add in the vegetables and sauté for 10-12 minutes until browned. Remove the vegetables from the heat and season with salt and pepper.
- Add the cooked vegetables to a blender with the oat milk, chickpeas, nutritional yeast, miso paste, and lemon juice. Then, blend until completely smooth and creamy. The sauce will be pretty thick, so if you are looking for a thinner sauce add more oat milk. Depending on the quality of your blender this can take anywhere from 2-8 minutes.
- Add the blended cauliflower sauce to the pan with cooked pasta and mix together over low heat until the sauce has reached the desired temperature. Turn off the heat, season with salt and pepper, and serve the pasta immediately. Garnish with parsley and lemon slices if desired!
- the cauliflower alfredo sauce will keep in the fridge in a closed container for 4-5 days. It can also be stored in the freezer up to 1 month. To reheat, cook in the microwave or add to a small pan and cook over low heat.
Nutrition Information:Yield: 4 Serving Size: ¼ recipe
Amount Per Serving: Calories: 476Total Fat: 12gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgCarbohydrates: 79gFiber: 17gSugar: 25gProtein: 21g
ShortGirlTallOrder occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although shortgirltallorder.com attempts to provide accurate nutritional information, these figures are only estimates.