Alfredo Sauce

Recipe by Blending For GoodCourse: Sauces, DinnerCuisine: Italian, PastaDifficulty: Medium

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

112

kcal

This Vegan Cauliflower Alfredo Sauce offers a plant-based alternative to traditional cream-based alfredo, using cauliflower as its primary ingredient to achieve a creamy texture without dairy. Enhanced with nutritional yeast for a cheesy flavor and sautéed mushrooms for depth, this sauce closely mimics the taste and consistency of classic alfredo while being significantly healthier. The recipe is easily prepared using a high-performance blender, making it accessible for home cooks looking to incorporate more vegetables into their meals. Versatile and nutrient-rich, this sauce can be served over regular pasta, spaghetti squash or zucchini noodles for lower-carb options, providing a satisfying and healthier twist on a beloved Italian-inspired dish.

Ingredients

1 head cauliflower (about 2 lbs or 900 g), cut into florets
1 Tablespoon (15 ml) olive oil
2 cups (150 g) mushrooms, quartered
1 Tablespoon (9 g) minced garlic
1/4 cup (60 ml) milk of choice
1/4 whole lemon, peeled
1/4 cup (15 g) nutritional yeast
1 Tablespoon garlic powder
1 Tablespoon onion powder
1 Tablespoon salt
Pepper to taste
4 servings pasta or spaghetti squash

Directions

Boil cauliflower florets for 5 minutes. Remove with a slotted spoon and set aside.
In the same pot, cook pasta according to package instructions. Drain and set aside.
In a small pan, heat olive oil over medium heat. Sauté mushrooms and minced garlic until browned, about 5-7 minutes.
In a high-performance blender, combine milk, cooked cauliflower, lemon, nutritional yeast, and spices.
Blend on medium speed for 1-2 minutes until smooth, using the tamper if necessary.
Add 1/4 of the sautéed mushroom mixture to the blender and pulse 3-4 times to incorporate.
Serve the sauce over pasta, topping with remaining mushrooms and additional salt and pepper to taste.

Recipe Video

Notes

For a lower-carb option, serve over spaghetti squash or zucchini noodles instead of pasta.
Adjust the consistency of the sauce by adding more milk if needed.
This sauce can be stored in an airtight container in the refrigerator for up to 3 days.

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