Vegan Cauliflower Alfredo Sauce

by livingfreelygf
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I had attempted to create an alfredo sauce before with coconut cream. While it was super easy and yummy, you could still taste the coconut flavor. I wanted a healthy alfredo sauce, but without the coconut flavor. When I created this vegan cauliflower alfredo sauce recipe I loved how it was packed full of flavor and tasted like legit alfredo.

When you make a healthy alfredo sauce its always a win. I grew up enjoying alfredo- A LOT. However, traditional alfredo is jam packed with dairy, usually flour, and tons of calories.

Healthy Alfredo Sauce

Vegan Cauliflower Alfredo Sauce takes all of the junk out and packs your sauce full of goodness. Nobody will know they are eating a sauce created out of a vegetable. With young kids I am always looking for ways to sneak in veggies. This is a great way!

Recently with realizing I can make a cauliflower cream to add into many recipes, I have learned to love cauliflower. Cauliflower is high in B vitamins and full of fiber which we all need more of in our diets.

What Ingredients do I need to make

this Vegan Alfredo Sauce Recipe?

  • Cauliflower
  • Garlic
  • Oil
  • Salt, Pepper, and Granulated Garlic
  • Coconut or Nut Milk
  • Nutritional Yeast
  • Noodles

You can add shrimp or chicken to this recipe if you are not vegan. Shrimp is my husband’s favorite for this recipe.

How to make this Vegan Cauliflower Alfredo Sauce…

You will first need to roast the garlic and cauliflower. To do this preheat the oven to 425ºF. In a bowl add the cauliflower florets, garlic, oil, salt, and pepper.

Line a sheet pan with parchment paper and pour the florets on the sheet pan evenly. Roast for 20 minutes, tossing halfway through.

Remove the cauliflower and then make the alfredo sauce by adding the roasted cauliflower and garlic to a blender with the coconut or nut milk, additional salt, pepper, and granulated garlic.

Blend on med/low for about 30 seconds and then med/high for 20 seconds (you can add more milk if needed to achieve a nice saucy consistency). While the cauliflower is roasting you can cook your noodles.

Then you will pour the alfredo sauce into a pan and reheat it quickly. Pour over your noodles, toss, and serve.

Cauliflower Alfredo Sauce Recipe

Any gluten free noodle will work for this recipe. Finding vegan fettuccine noodles that are gluten free could be difficult. Explore Cuisine makes an edamame and mung bean fettuccine that is gluten free and vegan, but I personally haven’t tried it. Banza makes an incredible linguine and spaghetti or penne noodle that would work fabulous.

Notes: I highly recommend using a high speed blender. I use a Blendtec and I absolutely love it. It has reserved a permanent spot on my countertop and I can’t rave enough about how great of a job it does at making this creamy sauce. If you want one for yourself you can use the code LIVINGFREELY and head HERE to get 25% off!

Jennifer

Cauliflower Alfredo Sauce

5 from 1 vote
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Healthy Cauliflower Alfredo Sauce (gluten free, vegan)

This creamy and rich healthy alfredo is gluten free and vegan but packed with amazing flavor.

Course Main Course
Cuisine Italian
Keyword cauliflower alfredo, cauliflower alfredo vegan, healthy alfredo sauce, vegan alfredo sauce recipe, vegan cauliflower alfredo sauce
Servings 6
Calories 152 kcal

Ingredients

Roasted Cauliflower and Garlic

  • 24 oz cauliflower florets washed
  • 8 cloves garlic
  • 2 tbsp avocado oil
  • sprinkle sea salt
  • dash pepper

Alfredo

  • 1 tsp sea salt
  • 1/8 tsp pepper
  • 1 cup coconut milk or nut milk
  • 1 tsp nutritional yeast
  • 1/2 tsp granulated garlic

Instructions

  1. You will first need to roast the garlic and cauliflower. To do this preheat the oven to 425ºF. In a bowl add the cauliflower florets, garlic, oil, salt, and pepper.
  2. Line a sheet pan with parchment paper and pour the florets on the sheet pan evenly. Roast for 20 minutes, tossing halfway through.
  3. Remove the cauliflower and then make the alfredo sauce by adding the roasted cauliflower and garlic to a blender with the coconut or nut milk, additional salt, pepper, and granulated garlic.
  4. Blend on med/low for about 30 seconds and then med/high for 20 seconds. You can add more milk if needed to achieve a nice saucy consistency. While the cauliflower is roasting you can cook your noodles.
  5. Pour the alfredo sauce into a pan and reheat. Then add noodles, (meat if you decide to use), toss, and serve.

Recipe Notes

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Nutrition Facts
Healthy Cauliflower Alfredo Sauce (gluten free, vegan)
Amount Per Serving
Calories 152 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 8g50%
Sodium 427mg19%
Potassium 445mg13%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 2g2%
Protein 3g6%
Vitamin C 56mg68%
Calcium 39mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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PIN bowl of Cauliflower Alfredo on a plate with pasta

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