Dairy-Free Alfredo Sauce

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This Dairy-Free Cauliflower Alfredo Sauce is creamy, “cheesy,” and secretly full of veggies! Completely dairy-free and nightshade-free and made without cashews, it’s a nutritious pasta sauce alternative even picky eaters will eat.

light blue bowl of gluten free pasta with dairy free alfredo pasta sauce

I’m a big believer in having a stash of back-pocket recipes—the kind you can make on autopilot, no recipe needed (and of course, gluten-free). Because let’s be real, when you’re exhausted at the end of a long day, dinner should be simple.

For me, that means having a go-to overnight oatmeal, a favorite green smoothie, an easy meal prep lunch, and a few allergy-friendly sauces. A good sauce can take basic ingredients and turn them into something delicious, which is why I always keep a few staple sauce recipes on hand.

This creamy, dreamy, dairy-free Alfredo is one of them. It’s rich, flavorful, and makes any meal effortless. And the best part? It’s naturally allergy-friendly and AIP-friendly without even trying!

Prep Tips Before You Begin

Batch Cook – Make a larger batch so you have enough for multiple meals. The sauce keeps well and can be repurposed in different dishes. You can even freeze this sauce in portioned containers or silicone ice cube trays.
Steam or Boil Until Soft – Make sure you cook the cauliflower until it’s very tender (fork-tender) to create a smooth texture when blended. Steaming helps retain the flavor while boiling makes it extra soft. If the cauliflower isn’t fully tender before blending, it won’t break down smoothly. This will make the sauce grainy, which we definitely don’t want!
Season to Taste – The seasonings in this recipe are flexible. So, if you want a bolder flavor, feel free to add extra minced garlic and onion. Or, add a pinch of nutmeg for a more traditional taste.
Use a High-Speed Blender – A powerful blender or food processor is key to achieving a silky, lump-free consistency. Blend longer if needed.

Ingredients You’ll Need

Below is an overview of the ingredients and instructions for this vegan alfredo sauce recipe. Please be sure to scroll down to the recipe card below for the complete details!

overhead photo of onion, broth, nutritional yeast, coconut milk, spices and cauliflower floret bowls to make dairy free alfredo sauce

Cauliflower – You’ll be boiling the cauliflower to soften it, but if you’d like to use frozen cauliflower florets, just microwave them instead. The idea is to soften the florets enough to make them easier to puree in the food processor.
Garlic and Onion – Yellow or white onion will work just fine. If you’re not a fan of onion or you don’t tolerate it well, you can leave it out. Use fresh garlic cloves, and mince them yourself for the best flavor.
Broth – I almost always have homemade vegetable broth on hand, but store-bought is just fine. Or, if preferred, chicken broth or stock will also work. I always recommend low-sodium varieties!
Nutritional Yeast – These little yellow flakes pack a big punch of nutty, cheesy flavor and lots of depth! So naturally, nutritional yeast is perfect for making a vegan and dairy-free cauliflower alfredo sauce and eliminates the need to spend time soaking raw cashews. I don’t recommend using vegan parmesan cheese as it doesn’t tend to melt well.

Ingredient Swap: If dairy-free is not needed, you can swap Parmesan cheese for nutritional yeast. Parmesan is still lower in lactose than most other types of cheese.

Canned Coconut Milk – his mimics dairy heavy whipping cream perfectly, creating the rich creamy texture we want. Otherwise, you can always use any non-dairy milk or cream of your choice such as almond milk, cashew milk, or hemp milk.

How to Make this Dairy-Free Alfredo Sauce

This pasta sauce comes together in just four simple steps—so easy to make!

Dairy Free Cauliflower Alfredo Sauce

Watch this video on YouTube

Boil. Boil the cauliflower in a large pot of salted water or broth until tender. Drain the liquid, and set it aside.

Note: If the cauliflower isn’t fully tender before blending, your sauce will turn out grainy. So, make sure it can easily be pierced with a fork!

overhead photo of cauliflower floret in a pot with water to boil

overhead photo of onion and cauliflower floret in a cast iron pan

Sauté. In the same pot, sauté the onion in oil (or butter if preferred) over medium heat until soft. Then, add the garlic, and cook until fragrant, stirring constantly to avoid burning. Next, add the cauliflower and Italian seasoning.
Blend. Carefully transfer the veggie mixture to a blender or food processor. Then, add the broth, lemon juice, nutritional, yeast, salt, and pepper. Blend until smooth.

combining cauliflower and spices and onion in a blender to make pasta sauce

Pro-Tip: Use a hand blender or immersion blender directly in the pot if the cauliflower is soft enough.

Heat. Transfer the mixture back to the pot, and whisk in the coconut milk. Warm over medium heat until the mixture is heated through and completely combined. Season to taste, and enjoy!

Consistency Adjustments: If the sauce is too thick or grainy, try blending again with a splash of hot liquid (broth or milk) to help smooth it out! add more broth or a splash of coconut milk. If too thin, let it simmer on low to thicken.

Stirring non dairy cream in with cauliflower

overhead: wooden spoon in skillet of cauliflower alfredo sauce

Serving Suggestions

I love to pair this recipe with gluten-free noodles to replicate traditional fettuccine alfredo. Or, for a lighter option, it’s grease with veggie noodles such as zucchini noodles or Instant Pot spaghetti squash.

You can also use this sauce as a topping for steamed veggies, roasted chicken, or baked salmon. Or, enjoy it as a topping on no-yeast gluten-free pizza crust!

Dairy free cauliflower alfredo sauce (cauliflower sauce) on plates of pasta and zoodles

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Common Questions

Does cauliflower Alfredo sauce taste like traditional Alfredo sauce?

It’s not exactly like traditional alfredo, but it’s a creamy, flavorful alternative! Cauliflower creates a smooth texture, and with seasonings like garlic, nutritional yeast, and lemon, it mimics the savory richness of classic alfredo.

How long does this dairy-free alfredo sauce last?

You can transfer leftovers to an airtight container, and store them in the fridge for up to 4-5 days. If the sauce thickens too much, add a splash of broth or non-dairy milk before reheating.

Can I freeze this lactose-free alfredo sauce?

Yes! You can freeze this recipe for 1-2 months. I recommend pouring the sauce
into ice cube trays and freezing until solid. Then, transfer the cubes to a sealable bag, and thaw a few at a time when you’re ready to serve.

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