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    Home » Recipes » Sauces and Condiments

    Vegan No Oil Creamy Cauliflower Alfredo Sauce

    Published: Oct 2, 2016 · Modified: Aug 9, 2022 by Abi Cowell · As an Amazon Associate, I earn from qualifying purchases · See my privacy policy linked in footer · This blog uses cookies

    Jump to Recipe Jump to Video

    Creamy and garlicky alfredo sauce made from cauliflower (no cashews! no flour!). This healthy cauliflower alfredo is a vegan, plant-based, oil-free sauce for fettuccini alfredo or creamy white shells or macaroni. It's also delicious as a base for a light puréed cauliflower soup.

    pot of sauce

    Guys, this sauce is so good.  Simple, versatile, healthy and creamy plant-based alfredo sauce for pasta.

    Jump to:
    • 🧄 Ingredient notes
    • 📋 Substitutions and variations
    • 🔪 Instructions
    • 🍳 Equipment
    • 🥡 Make ahead and storage tips
    • 👨‍👩‍👦‍👦 Serving suggestions
    • 🗺 Cultural influences
    • 💜 More recipes you'll love
    • 📖 Recipe
    • 💬 Reviews

    🧄 Ingredient notes

    ingredients on counter: cauliflower florets, almond milk, ground black pepper, sea salt, garlic, ground nutmeg optional

    The sauce is made using just 3 ingredients (if you don't count salt and pepper):

    • Cauliflower - fresh cauliflower makes up the bulk of this light oil-free alfredo sauce, which keeps it low in calories compared to a sauce made from cashews, which are high in calories and fat. Save time by using pre-cut cauliflower florets.
    • Garlic - fresh garlic adds flavor to this minimalist sauce. I have played around with various levels of garlic in this sauce over the years, as well as how it is prepared. I recommend going for a mellow, balanced flavor by adding it to the cauliflower while it is boiling to tame the sharpness and bite. You could also briefly sauté the garlic in a pan until fragrant, then add to blender. If you enjoy a very sharp garlic flavor, add it raw to the blender, but be careful with this option - there's no going back!
    • Almond milk - Be sure to use a milk that is unsweetened and unflavored (no vanilla, etc.) for this savory dish.
    • Nutmeg - optional, but traditional in béchamel style sauces. Only a pinch is needed.

    📋 Substitutions and variations

    Here are some suitable substitutions for the ingredients:

    • Fresh cauliflower - use 32 ounces (2 pounds or about 8-9 cups) frozen cauliflower florets/pieces instead. There's no need to thaw it before hand, since you are going to boil it.
    • Fresh garlic cloves - substitute with minced garlic (2 teaspoons) or garlic powder (1 teaspoon) but fresh is recommended
    • Unsweetened almond milk - soy milk, cashew milk, oat milk and coconut milk will also all work here. (or any unsweetened, unflavored plant-based milk of your choice)

    Here are some variation ideas to switch up this recipe:

    • Spicy - add chili pepper flakes to the finished dish to infuse a little heat. Or, use cajun salt, like Tony Chachere's, instead of sea salt while blending the sauce.
    • Cheesy - add 2 tablespoons nutritional yeast to the sauce before blending. Or, sprinkle on top of the finished meal.
    • WFPBNO - this sauce is whole food plant based no oil - use whole wheat pasta
    • SOS-free - make this SOS-free by omitting the salt
    • Nut-free - Use a nut-free plant milk when making the recipe, such as soy or oat.
    • Add broccoli - Make this Gigli Pasta with Broccoli and Vegan White Sauce
    • Add mushrooms and asparagus - Make this Creamy Vegan Mushroom Gigli Pasta
    • Add kale and corn - Make this Conchiglie Creamy Pasta with Kale and Corn

    Want a richer sauce? See this richer version of vegan alfredo white sauce using cauliflower and cashews on my website!

    🔪 Instructions

    Step 1 cook cauliflower until tender

    First, you'll boil the cauliflower until fork tender in water.

    vegan no oil creamy cauliflower alfredo sauce in blendtec by very veganish

    Then, drain the water and add the cauliflower to a blender with the garlic, milk and salt and pepper.

    before blending

    Before blending

    after blending

    After blending until smooth

    You can use an inversion blender for this, but it's best to blend it in a full blender to get the sauce very smooth. My Blendtec on the soup setting makes it ultra-smooth and almost frothy.

    Pour this sauce over cooked pasta of your choice (fettuccini, linguini, rigatoni, macaroni, conchiglie shells, gigli or campanelle) and I dare you not to grab a fork and eat it straight out of the pan.

    Make it in the Instant Pot (no drain!)

    Yes, you can make this in the Instant Pot! In fact, I'm finding that it's a little easier to do it there and there's less dishes to clean, since I use an immersion blender to puree the sauce.

    Give it a try, if you have a pressure cooker!

    instant pot instructions

    🍳 Equipment

    • High speed blender (I use BlendTec)You can also use an immersion blender, food processor or standard blender, but you may have to stop to scrape down the sides and blend much longer to get a smooth sauce. 
    • Large stockpot for boiling cauliflower
    • Strainer or colander

    🥡 Make ahead and storage tips

    If you're making this ahead of time, I recommend storing the prepared sauce in glass jars separate from any cooked pasta. Then, when you're ready to serve it, combine the pasta and sauce.

    These ingredients, stored separately or together will be good for up to 5 days in the refrigerator.

    Freeze the sauce for up to 3 months in a glass mason jar with an airtight lid. Leave and inch or two of empty room at the top to allow it to expand in the freezer.

    👨‍👩‍👦‍👦 Serving suggestions

    What kind of pasta goes best with Alfredo sauce?

    While fettuccini is traditionally used with Alfredo sauce in restaurants, I actually prefer linguini, personally.  We have also used rigatoni, penne, bowties, shells and macaroni with this sauce.

    closeup of white shells

    What vegetables go good with alfredo sauce?

    • sautéed mushrooms
    • steamed green peas
    • asparagus
    • steamed broccoli
    • sweet corn kernels
    • chopped kale
    • chopped spinach (fresh or frozen)
    • red bell peppers (for a bit of color and sweetness)
    pasta and broccoli in bowl

    But, you're certainly not limited to pasta.  This sauce can be poured over steamed broccoli for a creamy vegetable side dish. Or, pour it over rice for creamy rice.

    Alone, this recipe is a simple puréed cauliflower garlic soup, light and refreshing.

    My husband loves it baked with thinly sliced potatoes into an au gratin.  I did say it was versatile, didn't I?  

    We make this several times a month in our house, since it's so incredibly tasty, healthy and simple.

    🗺 Cultural influences

    Béchamel sauce, or besciamella in Italian, is a white sauce traditionally made of butter, milk and flour. This "mother sauce" is used in many different dishes, like lasagne.

    This cauliflower béchamel sauce is a vegan, low calorie alternative that does not require fat to bring the sauce together, but is inspired by traditional white sauce. 

    Alfredo sauce as we know it in America is very different to how Italians prepare pasta alfredo. According to Vincenzo's Plate, traditional Italian alfredo is pasta made with butter and parmesan cheese and is served when someone is not feeling well.

    It's important to understand the cultural background of the foods we all love to eat. Equally important is being willing to expand our palettes with new options, especially if we have a health concern or allergy that dictates a shift in our eating habits.

    💜 More recipes you'll love

    Love this wfpb alfredo sauce? Try more of my oil-free pasta sauces, dips and condiment recipes.

    • vegan cashew tofu mayonnaise in blue bowl
      Easy Vegan Cashew Tofu Mayo (WFPB No Oil Recipe)
    • bowl of Venezuelan Creamy Avocado Cilantro Salsa guasacaca criollo con aguacate
      Venezuelan Creamy Avocado Cilantro Salsa (guasacaca con aguacate)
    • fluffy grated vegan parmesan substitute in glass mason jar with blue towel in background
      Easy Vegan Parmesan Cheese Substitute with Almond Flour
    • cilantro lime jalapeno crema in small bowl with lime, cashews and jalapeno on the side
      Vegan Cilantro Lime Jalapeño Crema

    Love this recipe? Please rate it 5 stars ⭐️⭐️⭐️⭐️⭐️ below in the recipe card. And, if you make it, please tag me on Instagram or Facebook in your posted photos! I would love to see your creations. 😄

    📖 Recipe

    pouring sauce in pan

    Vegan No Oil Creamy Cauliflower Alfredo Sauce

    Abi Cowell
    Creamy vegan cauliflower alfredo sauce made with no oil, no cashews. Drench pasta in this creamy sauce for a slurp-worthy dinner. Plant-based, WFPB and McDougall friendly.
    4.71 from 34 votes
    Estimated Cost: $3
    Print Recipe Pin Recipe Save Recipe Saved Recipe!
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Sauces and Condiments
    Cuisine Italian
    Servings 4
    Calories 44 kcal

    Equipment

    • High speed blender I use Blendtec
    Prevent your screen from going dark

    Ingredients
     
     

    • 2 pounds cauliflower broken into florets/pieces (1 large cauliflower or 9 cups fresh or frozen)
    • 2-3 cloves garlic coarsely chopped (optional - this sauce is delicious without garlic, as well)
    • ½ cup almond milk unsweetened, plain (or other plain plant-based milk)
    • ½ teaspoon sea salt
    • ⅛ teaspoon black pepper
    • 1 pinch ground nutmeg optional

    Instructions
     

    Stovetop Instructions

    • Add cauliflower to stockpot and cover with water. Boil over high heat until fork tender.
    • Garlic is optional. This sauce is delicious without it. If you enjoy garlic, feel free to add it, though! If using garlic, here's how to do it: For a strong garlic flavor (my preference), leave the garlic raw and add it straight to the blender with the cooked cauliflower. For a milder garlic flavor, gently sauté garlic in small pan until fragrant. Add tablespoon of water, if garlic starts to stick. Cook only until garlic is fragrant or starting to brown on the edges, do not overcook or burn. Or, you can add the garlic to the boiling cauliflower in the last 5 minutes before you drain it, to cook it up a bit and take the raw taste out.
    • Drain cauliflower and add to blender, along with sautéed garlic, almond milk, nutmeg, salt and pepper. Blend for about 60 seconds, or until completely pureed and smooth. Taste and add additional salt and/or pepper, as needed. If the sauce is too thick, add more milk.
    • Serve tossed with pasta (fettuccini, linguini, macaroni, rigatoni are all good options). Top pasta with (or serve as a side) steamed broccoli, sweet green peas and/or sautéed mushrooms.

    Instant Pot Instructions

    • Add cauliflower florets and ½ cup of water to Instant Pot insert. For a mild garlic flavor, add garlic now and steam it along with the cauliflower. For a strong garlic flavor (my preference), add raw garlic just before blending the sauce up (see below). Cover Instant Pot and lock lid and set the vent to "sealing".
    • Press "Steam" function and set to 2 minutes.
    • When it's done steaming, allow to naturally release pressure for 5 minutes. Then, using a long spoon, turn the vent to "venting". Be careful of the steam!
    • Open lid and add almond milk, salt, pepper. Now add raw garlic, for that strong garlic flavor.
    • Blend sauce until smooth with an immersion blender. You may need to remove the insert and tilt it to one side to prevent splashes. Or, transfer all ingredients to a blender and blend until smooth. If the sauce is too thick, add more milk.
    • Serve tossed with pasta (fettuccini, linguini, macaroni, shells, rigatoni). Top pasta with (or serve as a side) steamed broccoli, sweet green peas and/or sautéed mushrooms.

    Video

    Notes

    This sauce recipe will make about 5 cups of sauce, enough to coat one pound of pasta.
    This is delicious with sautéed mushrooms, peas, asparagus or broccoli.
    This sauce can be used not just with pasta, but also rice, as a base for creamy soups, as a base for gravy, poured over steamed broccoli, or baked with thinly sliced potatoes into an au gratin.
    The small pinch of ground nutmeg is optional, but traditional in European white bechamel type sauces.

    Nutrition

    Serving: 1portionCalories: 44kcalCarbohydrates: 8gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 375mgPotassium: 438mgFiber: 3gSugar: 3gVitamin A: 1IUVitamin C: 70mgCalcium: 73mgIron: 1mg
    Keyword Vegan No Oil Creamy Cauliflower Alfredo Sauce
    Tried this recipe?Let us know how it was!

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    About Abi Cowell

    Hey y'all! I’m the plant-based food blogger, recipe developer, photographer and cooking class instructor behind Very Veganish. Join me as we explore and taste incredible plant-based food, with cultural influences from around the world. You’ll find healthy comfort food vegan recipes and inspiration here. When I'm not cooking, you'll find me homeschooling my two boys, volunteering and trying to survive the Texas summers with copious glasses of iced tea.

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    1. MG says

      August 17, 2017 at 11:26 pm

      Hello,
      Interesting recipe. When you suggest using a head of garlic, is that one clove or the entire bulb? I have never heard of a head of garlic.
      Thanks!

      Reply
      • Abi Cowell says

        August 17, 2017 at 11:58 pm

        Hi MG, I mean the whole bulb of garlic. Sorry for the confusion!

        Abi

        Reply
    2. LT'sMom says

      March 13, 2018 at 3:41 am

      This recipe is great(you know when I make it,lol) I'm on a Keto diet but always looking to up my veggies. 🤓

      Reply
      • Abi Cowell says

        April 24, 2018 at 6:53 pm

        Thanks so much for letting me know you like it! You can't go wrong with upping your veggies. Glad I could help you do that in a small way. 😀

        Reply
    3. Emily says

      January 24, 2020 at 6:10 pm

      Can it be saved in the fridge for any length of time?

      Reply
      • Abi Cowell says

        January 24, 2020 at 7:00 pm

        Hi Emily, Yes! You can save this in the refrigerator for up to 5 days. I am testing how well it freezes, so I'll report back on that!

        Reply
    4. Pam Nortje says

      September 10, 2020 at 11:09 pm

      Hello Abi, so glad to have found this sauce. Unfortunately I'm a little confused as to how much a single portion is (98 calories), It says yield 5 cups, then further down it says yield 4 serving size 1 but how much is the single serving size. I hope I will receive a reply as I would really would love to use your sauce. Thank you so much, Pam

      Reply
      • Abi Cowell says

        November 01, 2020 at 10:28 pm

        Hi Pam,

        So sorry for the delay in getting back to you! Thank you for pointing that out. I have adjusted the nutrition information to make it clearer. This sauce yields 5 cups. For a 1 cup serving, it is 78 calories for the sauce alone (not counting whatever you mix it into, whether that's pasta, veggies, etc.).

        Hope that helps!

        - Abi

        Reply
    5. Richardson Sandra says

      May 25, 2021 at 1:40 am

      5 stars
      Superb, simple, delicious, and healthy. I made this sauce three times and making it again tonight

      Reply
    6. Christine Ogle says

      September 12, 2023 at 12:36 pm

      5 stars
      Abi, I made this for a Mac n cheese dish. This is the bomb! It was so good, it's going to be my go to sauce!

      Reply
      • Abi Cowell says

        September 12, 2023 at 7:00 pm

        Hi Christine! I'm so glad you liked it! We have made this for over a decade now and it never gets old. If you want a slighter richer version, add 1/4 cup of raw cashews when the cauliflower is boiling. Blend them up with everything else (you might need a little more plant-based milk), but you'll have a slightly richer version that's only slightly higher in calories/fat.

        Reply

    Trackbacks

    1. Faux-veeta Vegan Cheese Sauce | Very Veganish says:
      November 10, 2016 at 1:12 am

      […] made Creamy Cauliflower Sauce for a long time, to much success, but for a vegan, plant-based mac n cheese, I needed something […]

      Reply
    2. Vegan Spinach Artichoke Dip - Very Veganish says:
      August 17, 2017 at 7:37 pm

      […] that may work are: silken tofu, cashews blended with water, cooked and blended potato or even my vegan, no oil creamy cauliflower sauce, although it is not quite thick enough to make the cut, I […]

      Reply

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    Hi! I'm Abi, mom of two hungry boys, caregiver, plant-based food blogger and cooking instructor from Houston, Texas. I help busy women create simple & healthy vegan meals in under 30 minutes so they spend less time in the kitchen cooking and cleaning. Join me as we make quick & easy vegan comfort food you and your family will love (no matter how they eat).

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