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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 lovers looking for a healthier alternative to traditional Alfredo.

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Recipe Details

Prep Time

10 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: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Servings: 4
  • Difficulty: Intermediate

Ingredients

  • 1 medium head cauliflower (about 4 cups florets)
  • 4 cloves garlic, peeled
  • 1 cup unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup reserved cooking water from cauliflower
  • 1 pound fettuccine pasta (or pasta of choice)
  • Fresh parsley for garnish (optional)

Instructions

  1. Bring a large pot of salted water to a boil. Add cauliflower florets and garlic cloves. Cook for 8-10 minutes until the cauliflower is very tender.

  2. Reserve 1/4 cup of the cooking water, then drain the cauliflower and garlic.

  3. In a high-speed blender, combine the cooked cauliflower, garlic, almond milk, nutritional yeast, olive oil, lemon juice, onion powder, salt, and pepper.

  4. Blend on high speed for 2-3 minutes until the sauce is completely smooth and creamy. If needed, add the reserved cooking water a little at a time to reach desired consistency.

  5. In the same large pot, cook the pasta according to package instructions. Drain when al dente.

  6. Return the pasta to the pot and pour the cauliflower Alfredo sauce over it. Toss gently to coat the pasta evenly.

  7. Cook over medium-low heat for 2-3 minutes, stirring frequently, until the sauce is heated through and slightly thickened.

  8. Serve immediately, garnished with fresh parsley if desired.

Chef's Notes

  • For a smoother sauce, you can strain it through a fine-mesh sieve after blending.
  • To add more protein, consider adding grilled chicken, sautéed shrimp, or white beans to the dish.
  • The sauce can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of almond milk if needed to thin it out.
  • For a nut-free version, substitute the almond milk with oat milk or a coconut milk beverage.
  • Experiment with different herbs like basil or thyme for varied flavors.

Nutritional Info

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

  • Calories: 350
  • Protein: 12g
  • Fiber: 6g
  • Vitamin C: 80% of daily value
  • Calcium: 10% of daily value
  • Iron: 15% of daily value

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

Serving Suggestions

  • Pair with a crisp green salad dressed with a light vinaigrette to balance the creamy pasta.
  • Serve alongside garlic bread or roasted vegetables for a complete meal.
  • For a special touch, top with dairy-free Parmesan alternatives or a sprinkle of red pepper flakes.
  • This dish is perfect for a cozy dinner at home or as a healthier option for pasta night with friends.