Still have questions? Book a free discovery call

Living dairy free means having to get creative with classics like alfredo sauce.  There are many recipes out there that use soy replacements and/or nuts to make creamy sauces. Well with so many nut allergies out there and soy being an extremely unhealthy food, I wanted to create a creamy white sauce anyone could enjoy. The foundation of this recipe is cauliflower. I absolutely love how versatile cauliflower is and it never fails to disappointment me.

The Recipe

What I love about this sauce is how incredibly simple it is while still being packed with flavor. (I ate it straight up with a spoon it was so good.) All you need is a head of cauliflower, vegetable broth, 2 cloves of garlic (or 3 if you really love garlic), a shallot, extra virgin olive oil, salt and pepper. It doesn’t get any easier, or more healthy, than this.

Take a large pot and preheat it on medium heat. Add in 2 tbsp extra virgin olive oil and let warm one minute. Rough chop garlic and shallot. Add to hot oil and let cook for 2-3 minutes, stirring every 30 seconds for even cooking. Remove cauliflower from stalk and tear into florets and chop off into 2-3 inch pieces. After 3 minutes add broth and cauliflower with the garlic and shallot. Turn up heat to medium high and bring broth to a boil. Cover and bring down to medium heat, cooking for 7-10 minutes. Until cauliflower is super soft and falls apart easily. Once soft, pour pot contents into a high speed blender. Add salt and pepper. Blend until smooth. Add to pasta of choice. (For the picture I used sweet potato noodles.) Top with finely chopped fresh parsley for a pretty plate.


vegan white pasta sauce recipe

vegan alfredo sauce

Vegan White Pasta Sauce

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 servings


  • 1 head cauliflower
  • 1 cup vegetable broth
  • 2 cloves garlic
  • 1 shallot
  • 2 tbsp extra virgin olive oil (EVOO)
  • 2 tsp salt
  • 1 tsp black pepper
  • finely chopped fresh parsley optional


  • Take a large pot and preheat on medium heat. While pot is warming up, rough chop garlic and shallot.
  • Add EVOO to pot and evenly coat bottom. Add garlic and shallot. Stir periodically for about 3 minutes.
  • Remove cauliflower florets from the stalk and break into 2-3 inch size florets.
  • After 3 minutes add broth and cauliflower to your pot. Place on lid. Turn heat to medium high and bring to a boil. Turn down to medium and let boil for 7-10 minutes. Until cauliflower is easily pierced with a fork.
  • Pour all ingredients into your blender, add salt and pepper, and blend until smooth. 1-2 minutes.



9 thoughts on “Vegan Alfredo Sauce”

  1. Yummmm, are the sweet potato noodles out of a bag or do you shred your own? I just new that was going to be cashew – and surprised it was cauliflower. I’m printing this one off and trying it. This looks delicious and not to tough to make I bet.

    1. I didn’t even know you could buy them pre spiraled! I’m going to have to look. I just use my spiralizer to make them. Cashew is definitely a dairy free favorite but my mom and sister are allergic to nuts so I wanted a sauce they could enjoy as well. Please let me know how you like it 🙂

  2. I’m totally surprised by the cauliflower as well. This month my family is going on a healthy journey and I’m going to try this one day this month. Great idea on how to use the sweet potato as well.

    1. Marian Mitchell

      Thank you! I went vegan about 6 years ago, now I am plant centered but include animal proteins, organs, bones, and fat. I like to top this with chicken.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

Top 200 Podcast
Free Workbook

Related Posts

Scroll to Top