If you love creamy pasta but also want to feel good about your life choices after dinner, this Cauliflower Alfredo Pasta Sauce is for you.
It satisfies your craving for that luscious, velvety texture, but instead of using heavy cream like in traditional alfredo, we’re using cauliflower—a sneaky stand-in that packs in hidden veggies while keeping things light.
To achieve that rich, indulgent and cheesy flavor, we bring in nutritional yeast and pine nuts—a bourgie nut that not only rounds out the sauce but also supports brain health. Omega-3 fatty acids in pine nuts help repair brain cells, while nutritional yeast contains all 9 essential amino acids, including tryptophan, which helps the brain produce serotonin—your mood-boosting neurotransmitter.
The result? A sauce that’s creamy, satisfying, and actually good for you. Use it for fettuccine alfredo, as a pizza sauce or for any other pasta dish.
Why This Cauliflower Alfredo is the Best
Filling Without Being Heavy – This creamy cauliflower alfredo sauce delivers the luxurious texture of Alfredo without the cream.
Packed with Nutrients – Fresh cauliflower adds fiber, pine nuts bring healthy fats, and nutritional yeast supplies B vitamins & protein.
Dairy-Free & Vegan-Friendly – But if you’re not vegan, pecorino or parmesan cheese works beautifully.
Meal Prep & Freezer Friendly – Make a batch and store it for quick weeknight dinners.
Ingredient Substitutions & Variations
- Not Vegan? Swap nutritional yeast for ⅓ cup parmesan or pecorino romano.
- More Umami? Add a ½ tsp of white miso paste or dijon.
- A Kick of Heat? Add a pinch or two of crushed red pepper flakes.
- Need It Nut-Free? Omit the pine nuts and use sunflower seeds instead.
Recipe Tips
How to Get the Silkiest Sauce:
Toast the pine nuts before blending—it brings out their natural butteriness.
Use a high-powered blender for the creamiest texture.
Simmer the cauliflower until very soft—this makes blending effortless.
Frequently Asked Questions
Does it taste like cauliflower?
Not really! The nutritional yeast, garlic, and lemon juice help mask the cauliflower’s flavor while enhancing the cheesy, umami notes.
Can I make this nut-free?
Yes! Just omit the pine nuts or swap them for sunflower seeds.
How do I thin out the sauce?
If the sauce thickens after cooling, whisk in a splash of pasta water until you reach your desired consistency.
Storage & Freezing Instructions
- Fridge: Store leftover sauce in an airtight container for up to 5 days. This makes it easy to make the sauce ahead of time.
- Freezer: Freezes well for up to 3 months.
- Reheating: Warm on low heat, stirring frequently. Add a splash of water or broth if needed.
Freezing Tip:
If storing in glass jars, leave at least 1 inch of space to prevent cracking. Most mason jars have a freeze-fill line just under the threads—use that as a guide!
Serving Suggestions
Toss with Pasta & Veggies – Serve over gluten free penne, fettuccine, or zucchini noodles with roasted artichokes, spinach, or red peppers.
Use as a Creamy Spread – Drizzle over grilled gluten free toast, grain bowls, or roasted potatoes.
Pizza Sauce Upgrade – Spread over flatbread before topping with roasted veggies and greens.
Final Thoughts
This Cauliflower Alfredo recipe is creamy, nutrient-dense, and completely satisfying. When you’re craving a healthy alternative to classic Alfredo this recipe has you covered.
Give it a try and let me know—what’s your favorite way to serve it?
Cauliflower Alfredo Sauce
Special Equipment
- Blender
Ingredients
- 1 tablespoon extra virgin olive oil
- ¼ cup untoasted pine nuts
- ½ cup yellow onion, medium diced
- 2 cups filtered water
- 1 small head of cauliflower, roughly chopped (about 4 cups)
- 1 teaspoon garlic, crushed
- 1 teaspoon lemon juice
- ⅓ cups nutritional yeast (not vegan? You can easily sub some pecorino romano or parmesan)
- Sea salt to taste
- Black pepper to taste
Instructions
- In a large, heavy bottomed pot, heat the olive oil on medium heat until shimmering, then add your pine nuts and chopped onion. Season with salt and pepper. Sauté for 4 to 5 minutes, until the pine nuts have toasted and the onions have started to soften.
- Now add the cauliflower and water and bring to a simmer, then turn the heat down to low, cover the pot and cook until the cauliflower is completely tender, about 8 to 10 minutes.
- Blend it all together: Add the crushed garlic, lemon juice, nutritional yeast and some salt and pepper and blend for one minute, until completely creamy and smooth. The sauce should be able to easily and thickly coat the back of a spoon.
- Adjust the seasonings to taste and serve immediately over pasta or veggies, or store in an airtight container in the fridge (5 days), or freeze (3 months.)
Notes
If using glass jars, leave at least 1 inch of space at the top. Most mason jars have a freeze-fill line just under the threads—follow that to avoid cracking!
Hi, I’m Julia.
I’m a chef and wellness advocate passionate about helping others live well through nourishing food. I trained at the Culinary Institute of America and now work as a personal chef and community food advocate in Atlanta.
Want to know what inspired me to start Everyday Alchemy? Read my story here: https://kse.iop.mybluehost.me/about/
This sauce is incredible! I am not a vegan, or even a vegetarian, and with this sauce you do not miss the meat! It is so easy to make, the flavor is incredible, and it is just so smooth and creamy. I loved it so much the first time I had it, I made it again a week later! It’s going to make a perfect freezer sauce to have on hand for those nights you just need an easy, healthy dinner.
So thrilled that you loved this so much you made it twice back to back! Thanks for letting us know Liz 💖