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

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.

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

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Prep Time 5

Cook Time 5

Food processing time 10

Total Time 20

Course Sauces

Cuisine Italian-ish Simplicity

Servings people

Calories 101

Ingredients

Ingredients for Steps 1 and 2

250 g cauliflower | chopped into small florets
1 pinch salt

Ingredients for Steps 3

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

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 fresh 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.

Video

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.