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How to Make Dairy-Free Cauliflower Alfredo Sauce

Indulge in the rich, creamy texture of Alfredo sauce without the dairy. This innovative recipe uses cauliflower as its base, creating a velvety sauce that's both nutritious and delicious. Perfect for pasta nights, this dairy-free alternative doesn't compromise on flavor.

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Recipe Details

Prep Time

15 minutes

Cook Time

20 minutes

Servings

4

Difficulty

Intermediate

Simple Summary

This creamy, dairy-free Alfredo sauce made with cauliflower is a healthier twist on the classic, perfect for those avoiding dairy or looking to add more vegetables to their diet.

Recipe Details

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Servings: 4
  • Difficulty: Intermediate

Ingredients

  • 1 medium head of cauliflower (about 4 cups florets)
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 cup unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons lemon juice
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup fresh parsley, chopped (for garnish)
  • 12 oz pasta of choice (for serving)

Instructions

  1. Bring a large pot of salted water to a boil. Add cauliflower florets and cook for 8-10 minutes until very tender. Drain and set aside.

  2. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn.

  3. Transfer the cooked cauliflower and sautéed garlic to a high-speed blender.

  4. Add almond milk, nutritional yeast, lemon juice, onion powder, salt, and pepper to the blender.

  5. Blend on high speed for 2-3 minutes until the sauce is completely smooth and creamy. If needed, add more almond milk to reach desired consistency.

  6. Taste and adjust seasonings as needed.

  7. Meanwhile, cook pasta according to package instructions. Drain, reserving 1/2 cup of pasta water.

  8. Return the pasta to the pot and pour the cauliflower Alfredo sauce over it. Toss to combine, adding reserved pasta water if needed to thin the sauce.

  9. Heat the pasta and sauce together over low heat for 2-3 minutes, stirring constantly.

  10. Serve hot, garnished with fresh parsley.

Chef's Notes

  • For a nut-free version, substitute almond milk with oat milk or coconut milk.
  • Add roasted vegetables like broccoli or spinach for extra nutrition and flavor.
  • The sauce can be stored in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stove, adding a splash of plant-based milk if needed to thin it out.
  • For a protein boost, add grilled chicken, shrimp, or white beans to the dish.
  • Use gluten-free pasta to make this recipe entirely gluten-free.

Nutritional Info

Per serving (approximately 1 cup of sauce with pasta):

  • Calories: 350
  • Protein: 12g
  • Fiber: 8g
  • Vitamin C: 80% DV
  • Calcium: 15% DV
  • Iron: 10% DV

This dish is low in saturated fat, high in fiber, and provides a good source of vitamins and minerals from the cauliflower.

Serving Suggestions

  • Serve over your favorite pasta shape, or use zucchini noodles for a lower-carb option.
  • Pair with a crisp green salad and garlic bread for a complete meal.
  • Garnish with dairy-free Parmesan alternatives, red pepper flakes, or additional fresh herbs like basil.
  • This sauce also works well as a base for a vegetable lasagna or as a creamy topping for baked potatoes.