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Creamy Vegan Cauliflower Cashew Alfredo

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This creamy vegan cauliflower cashew alfredo is a game-changer for pasta lovers. It's made with raw cashews, cauliflower, and a blend of flavorful ingredients that create a rich, cheesy sauce without any dairy. Perfect for a quick and healthy weeknight dinner, this alfredo sauce is not only vegan but also gluten free and oil free, making it a great addition to your recipe collection.
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The Best Vegan Garlic Alfredo Sauce

Stop buying storebought alfredo sauces filled with preservatives, and a bunch of ingredients you can’t pronounce – this dairy free alfredo sauce is the best you’ll ever have and you can make it right at home with a handful of ingredients you already have! It’s creamy and garlicky and will shock even the dairy lovers! This vegan cashew alfredo sauce is a game-changer. Whether you’re vegan, dairy free, gluten free, or simply looking to incorporate healthier options into your diet, this recipe checks all the boxes. Made with simple, wholesome ingredients like raw cashews, cauliflower, and nutritional yeast, this sauce is both packed with nutrients and is so good. Ready in just 30 minutes with minimal prep this recipe is perfect for a quick weeknight dinner or meal prep. Skip the guilt, skip the grocery store and whip up this delicious vegan alfredo!

I have long been working towards the perfect creamy, garlicky, cheesy vegan pasta sauce and this recipe is all that and more. When you think of creamy alfredo pasta, you may instantly think of a heavy, rich, fat filled cream sauce; but this sauce is the exact opposite without sacrificing the flavour that makes an alfredo sauce delicious. This cashew alfredo pasta is made with 100% plants and is a way healthier version of your classic dairy-filled alfredo. All you need is one pot and one blender. No chopping, no prep, and dinner is ready in under 30 minutes! Your family will be begging for more and I promise no one will know this dish is made from cauliflower and cashews!

Want to meal prep it? Double the ingredients for this alfredo sauce recipe and keep it in the fridge or freezer. Make your noodles fresh and then reheat your sauce right before serving. Add this to your menu and impress all your guests!

Creamy Vegan Cauliflower Cashew Alfredo Ingredients

  • Fettuccini or Linguine: Both of these pastas are available gluten-free and are the perfect option for this recipe based on their shape. Of course, you can use any pasta you’d like but if you’re going for a classic fettuccini alfredo vibe, they provide the ideal base for soaking up the rich alfredo sauce.
  • Cauliflower: Cauliflower along with the soaked cashews are the secret to your creamy texture without the dairy. Cauliflower is low in calories but high in vitamins C and K, making it a nutritious addition to the sauce and a sneaky way to get the family to consume their veggies!
  • Raw Cashews: Soaked raw cashews blend into a smooth, creamy consistency that mimics traditional alfredo sauce. They’re packed with healthy fats, protein, and essential minerals like magnesium.
  • Garlic Cloves: Fresh garlic adds a robust, savory flavor to the sauce, enhancing the overall taste profile and adding to the cheesiness.
  • Yellow Onion: Onion provides a subtle sweetness and depth of flavor that balances the richness of the sauce.
  • Pasta Water or Plant-Based Milk: Using pasta water helps thin the sauce while adding a bit of starch, which helps thicken the sauce and cling to the pasta. Plant-based milk like almond milk, soy milk or oat milk can also be used for a creamier texture or incase you’re making the pasta sauce ahead of time and don’t have reserved pasta.
  • Miso Paste: Miso paste adds a unique umami flavor and a touch of saltiness, enhancing the sauce’s complexity.
  • Dijon Mustard: A small amount of Dijon mustard adds a tangy note and helps emulsify the sauce.
  • Coconut Aminos: A soy-free alternative to soy sauce, coconut aminos add a mild sweetness and umami flavor while keeping the recipe gluten-free.
  • Lemon Juice: Freshly squeezed lemon juice brightens the sauce and balances the rich flavors with its acidity.
  • Nutritional Yeast: This ingredient provides the cheesy, nutty flavor for this pasta. When combined with the other ingredients, the flavour of this sauce goes to a whole other level. You could even sprinkle some nutritional yeast at the end for a dairy-free substitute for parmesan cheese.
  • Fresh Flat-Leaf Parsley: Chopped parsley adds a fresh, herbaceous note and a pop of color for garnish.
close-up cauliflower florets in a bowl

How to Make Cashew Alfredo

Start by filling a medium saucepan with water and placing it over high heat. Add cauliflower, cashews, garlic, and onion, and boil for about 10 minutes until the cauliflower is very soft and crumbles easily when pierced with a fork. Drain the water and transfer the cauliflower, cashews, garlic, and onion to a high-speed blender.

While the cauliflower mixture is boiling, use the same saucepan to cook the pasta according to the package instructions. Once the pasta is cooked, drain it, reserving 2/3 cup of pasta water, and set aside. Return the cooked pasta to the pan to keep it warm.

Next, add the remaining ingredients, along with 1/2 cup of the reserved pasta water to a high speed blender and blend on high until the sauce is super smooth and creamy. If needed, add more water to reach your desired consistency and season to taste. Pour the blended alfredo sauce over the noodles and stir to coat, adding pasta water little by little if necessary. Sprinkle with parsley and serve hot, topped with fresh cracked black pepper and a little extra parsley for garnish.

Origins of Alfredo

Alfredo sauce originated in Rome, Italy, where it was created by Alfredo di Lelio in the early 20th century. The original recipe, known as “Fettuccine Alfredo,” was a simple yet decadent combination of butter, heavy cream, and parmesan cheese, tossed with fettuccine pasta. This rich and creamy sauce quickly became popular and became a household pasta dish across the world. Over the years, Alfredo sauce has evolved, and many versions have emerged, including this vegan version! By capturing the creamy, rich essence of the traditional sauce while offering a healthier, plant-based alternative, this vegan Alfredo brings a modern twist to a timeless favorite, making it accessible to those following a dairy free diet.

The Secret to a Creamy Vegan Alfredo

The key to achieving a smooth and creamy vegan Alfredo lies in the thoughtful combination of raw cashews and cauliflower. Soaking raw cashews softens them, allowing them to blend seamlessly into a rich, creamy base. Meanwhile, boiling cauliflower until it’s very tender ensures it integrates smoothly into the sauce, adding both creaminess and a boost of nutrients. Nutritional yeast and miso paste are essential ingredients that contribute to the cheesy, umami flavor, making the sauce irresistibly delicious. I cannot stress enough that soaking your cashews will create a really creamy texture for this sauce. I’ve tried making this alfredo without soaking and it doesn’t turn out the same. If you are pinched on time but really want to make this alfredo – I would suggest boiling your cashews along with your cauliflower. They will soften however still best if they are soaked overnight or at least a few hours. Combining all these ingredients creates a luscious, dairy free Alfredo sauce that tastes traditional but is secretly far healthier.

Does It Really Taste Like Alfredo?

Yes, it does! The combination of raw cashews, cauliflower, nutritional yeast, and miso paste creates a sauce that is remarkably similar in taste and texture to traditional alfredo. The raw cashews provide a rich, creamy base, while the cauliflower adds a subtle, smooth texture. Nutritional yeast and miso paste bring the cheesy, umami flavors that make this sauce irresistibly delicious. The addition of garlic and onion enhances the savory profile, making it creamy, garlicky, and cheesy without any dairy. I dare you to try it and see just how good it is!

Why Vegan Alfredo Is Better Than Traditional

I don’t want to bash the traditional recipe by any means but heavy cream, loads of cheese and a lot of salt and oil are a recipe for a high fat, high carb meal. This vegan alfredo is a healthier alternative to traditional alfredo because it’s lower in fat and calories, free from cholesterol, and packed with nutrients from whole food ingredients. Unlike traditional alfredo, which is often laden with heavy cream and butter, this vegan version uses plant-based ingredients that are easier to digest and kinder to your heart. Aside from the nutritional stats of this dish, it’s also extremely inclusive because there is no dairy! 

Why You’ll Love This Vegan Alfredo Recipe

This vegan alfredo recipe is a game-changer for anyone looking to enjoy a healthier, plant-based version of a classic dish. It’s incredibly easy to make, requiring only a handful of ingredients and minimal prep time. The sauce is versatile and can be used in a variety of dishes, from pasta to casseroles to vegetable dips. The rich, creamy texture and savory flavor will satisfy your cravings for comfort food without the heaviness of traditional alfredo. Plus, it’s perfect for meal prep, as it stores well in the fridge or freezer. Once you try this recipe, it’s sure to become a staple in your kitchen.

If you liked this recipe make sure to leave a comment below and rate it! Share your experience making it with me on social media and before you go – try these delicious pasta recipes!

Spaghetti with Vegan Meatballs

Best Ever Vegan Mac and Cheese

Avocado Pesto Pasta Salad

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

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Jackie Akerberg

Creamy Vegan Cauliflower Cashew Alfredo

4.72 from 28 votes
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This creamy vegan cauliflower cashew alfredo is a game-changer for pasta lovers. It's made with raw cashews, cauliflower, and a blend of flavorful ingredients that create a rich, cheesy sauce without any dairy. Perfect for a quick and healthy weeknight dinner, this alfredo sauce is not only vegan but also gluten free and oil free, making it a great addition to your recipe collection.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 4
Course: Dinner, Main Course
Calories: 306

Equipment

  • High Speed Blender
  • Medium Saucepan

Ingredients
  

  • ½ pound fettuccini or linguine, gluten free if desired
  • 1 cup cauliflower florets
  • ½ cup raw cashews
  • 4 garlic cloves
  • ¼ yellow onion
  • ½ - ⅔ cup pasta water or plain plant based milk
  • 1 tbsp white miso paste
  • ½ tsp dijon mustard
  • 2 tsp coconut aminos
  • 1 lemon, juiced
  • 1 tsp salt
  • ½ tsp black pepper
  • ¼ cup nutritional yeast
  • ¼ cup fresh flat leaf parsley, chopped, for garnish

Method
 

  1. Fill a medium saucepan half full with water and place on stove over high heat. Add cauliflower, cashews, garlic, and onion. Boil for 10 minutes until cauliflower is VERY soft - should crumble easily when pierced with a fork.
  2. Drain water and transfer the cauliflower, cashews, garlic and onion to a high speed blender. Meanwhile, fill the same medium sauce pan with water and cook pasta according to package instructions while you finish making sauce.
  3. Drain cooked pasta, reserving 2/3 cup of pasta water and set aside. Return the cooked pasta to the pan.
  4. Add the remaining ingredients along with 1/2 cup of pasta water to the blender and blend on high until super smooth and creamy. Add more water if needed. Season to taste.
  5. Pour blended Alfredo sauce over the noodles and stir to coat, adding pasta water little by little if needed.
  6. Sprinkle with parsley and serve hot, topped with fresh cracked black pepper, reserving a little extra parsley for a finishing garnish.

Notes

*Reserve any leftover sauce in an airtight container to be stored in the fridge for up to 5 days or in the freezer for up to 6 months. Reheat on stove and toss with cooked pasta right before serving.
*Miso Paste and Nutritional Yeast are what give this recipe its cheesy flavor! I have made it with just one or the other before, so feel free to do so, but the BEST flavor is achieved by using both.

Nutrition

Calories 306kcalCarbohydrates 47gProtein 17gFat 8gSaturated Fat 1gPolyunsaturated Fat 2gMonounsaturated Fat 1gSodium 369mgPotassium 677mgFiber 7gSugar 4g

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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32 Responses

  1. So light and tasty! I think you could add any additional vegetables (in addition to the corn) in there too at the end and it would be great!

    Reply

  2. 5 stars
    This is the best vegan Alfredo sauce! My entire family loves it and requests it on the regular. So satisfying and you want to drink it straight out of the blender! Make this for dinner tonight, you won’t regret it.

    Reply

  3. 5 stars
    This is the best vegan alfredo sauce! It is creamy & has a great cheesy flavor & it stays creamy even as it cools. Easy to make. My husband loved it as well so that is a win win for me! I would proudly serve this to my non-WFPB family & friends.

    Reply

  4. 5 stars
    This recipe was absolutely perfect! I’ve made it several times now and just love it. I’ve been disappointed by vegan cream pasta sauces in the past, but this HITS! I added extra veggies like zucchini and broccoli, but it would be great as is. Thank you so much!

    Reply

    1. Hey Chris! So happy that you enjoyed this recipe so much, love that you added a few extra ingredients to make it all your own 🙂 Appreciate you taking the time to rate and review!

      Reply

  5. 5 stars
    After seeing this recipe featured on instagram, I knew immediately I wanted to make it. It did not disappointed! This sauce gives a big burst of flavor AND packs in a hefty dose of veggies. My husband and I loved it. We shared it with a few others who gave it a big thumbs up as well. I also appreciated how easy and quick it was to make! It is going on our regular meal rotation.

    Reply

    1. Hey Laurie! So happy that this vegan alfredo recipe was a complete hit with all the peeps! Its super fun to make over and over again because you can always do something a little different or keep it the exact same each time for a meal you can count on. I appreciate the review and rating 🙂

      Reply

  6. 5 stars
    It is spectacular! I doubled the proportion of cauliflower to lower the caloric density. Still was so creamy and decadent that you couldn’t believe is WFPB! Thanks!

    Reply

  7. Hello,
    This recipe looks awesome! Do you know if you can use a food processor and still get the same creaminess?

    TIA 😁

    Reply

  9. When you say in your recipes how many serving of pasta in the ingredients list, it doesn’t tell me how many lbs. or grams. So what would 4 servings be please?

    Reply

  10. 5 stars
    Absolutely love this recipe – full of flavour but not heavy. A new pasta favourite in our family.

    Reply

  11. 5 stars
    One of best pasta recipes i have come across. Not only will the vegans love it but the meat eaters too. Each recipe has its own uniqueness and flavour. A must try!!!!!

    Reply

  12. 5 stars
    have made this several times and its a crowd pleasure. How can I make it nut free? hemp seeds, sun seeds or white bean? thanks

    Reply

  13. 5 stars
    This was amazingly delicious! I made a double batch and in the 2nd half added about 1/2 cup of pesto sauce and some red pepper flakes. My husband couldn’t stop eating it. So good!

    Reply

  14. 5 stars
    Wow – This was absolutely amazing! Delicious cheesy flavor and so easy to make. Will definitely make again (and again…)!

    Reply

  16. 5 stars
    Delicious! I forgot to save some of the pasta water before I drained it, but it still came out great. Very creamy and had a great flavor.

    Reply
4.72 from 28 votes (16 ratings without comment)

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