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A bowl of wholewheat pasta with creamy alfredo sauce topped with rocket and toasted sunflower seeds

Vegan Alfredo Sauce – Nut-free, Gluten-free and Soy-free Recipe

Julia Savory
This Alfredo sauce is silky, savoury, and free from nuts, gluten, and soy – but full of flavour. Cooked and puréed cauliflower forms the creamy base, gently lifted with umami-rich seasoning. It’s versatile, simple, and comforting – perfect stirred through pasta or baked into something bubbling and golden.
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Photographed truthfully. If you cook it, yours will look like mine.

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Prep Time 5 minutes
Cook Time 5 minutes
Food processing time 10 minutes
Total Time 20 minutes
Course Sauces
Cuisine Italian-ish Simplicity
Servings 2 people
Calories/Seving 101 kcal

Ingredients
 
 

Ingredients for Steps 1 and 2

  • 250 g cauliflower | chopped into small florets
  • 1 pinch salt

Ingredients for Steps 3

  • 2 units garlic cloves
  • 125 ml oat milk
  • ½ tsp white miso paste
  • ½ tbsp lemon juice
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Instructions
 

1. Trim

  • Remove all exterior leaves and stalk from the cauliflower. Check the cauliflower is clean, if not, just rinse under cold water. If you've washed the cauliflower, be certain to pat dry.
    250 g cauliflower

2. Boil the cauliflower

  • Boil the cauliflower in water with a pinch of salt until it’s soft, 5-7 minutes. Use the point of a knife to test it. Drain the cauliflower once it's cooked.
    250 g cauliflower, 1 pinch salt

3. Blend all the ingredients

  • In a food processor, blend the boiled cauliflower, raw garlic, plant milk, miso paste and lemon juice. Process for at least 10 minutes. Leave it and walk away, it changes to become something extremely smooth and creamy.
    250 g cauliflower, 2 units garlic cloves, 125 ml oat milk, ½ tsp white miso paste , ½ tbsp lemon juice, 1 pinch salt

4. Season

  • Taste it. I think it doesn’t need anything but you might want to add salt and pepper to taste. At this stage, I’d advise just leaving it, combining it later with your pasta or whatever you’re making the Alfredo for, and then tasting it.

5. Adjust sauce consistency

  • If the sauce is too thick, you can add a bit more plant milk. If too thin, reduce it in a pan on a low heat.

6. Cook the sauce

  • Pour the blended sauce into the pan and cook it for 8 minutes over low to medium heat. Be cautious not to let it boil.

7. Serve

  • Once cooked through, pour the cauliflower Alfredo sauce over your favourite cooked pasta and toss until well coated.

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Nutrition

Calories: 101kcalCarbohydrates: 22gProtein: 4gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 146mgPotassium: 546mgFiber: 4gSugar: 10gVitamin A: 139IUVitamin C: 106mgCalcium: 135mgIron: 1mg

Nutritional values are estimates only and will vary depending on specific ingredients used. Nutrition is per serving. Information is for the main recipe, not optional accompaniments.

Keywords cauliflower, comfort food vegan, dairy-free alfredo sauce, lemon, miso, nut-free vegan alfredo sauce, pasta, pasta night classic, vegan aldredo sauce no cashews, vegan alfredo recipe, vegan alfredo sauce, vegan pasta ideas
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© The Golden Polar Bear, 2025. Recipes and photography by Julia Savory. If you share this, please pass it along with kindness and if possible share a link back to this site. #ForTheAnimals

Photographed truthfully. If you cook it, yours will look like mine.