This lightened up Fettuccine Alfredo uses cauliflower to create a rich vegan Alfredo sauce without the cream! It’s healthier, lighter, and just as tasty as the original version, in my opinion. Cauliflower Alfredo makes a wonderful weeknight dinner, and pasta is always a fantastic option for serving guests at a dinner party. If you’ve been wondering how to prepare a simple vegan Alfredo sauce from scratch, keep reading!
To be honest, I don’t think of this as a vegan fettuccine Alfredo. I just think of it as a healthier fettuccine Alfredo recipe that happens to be vegan.
Many people I know follow a strictly plant-based diet, and I think that’s wonderful. It’s incredibly difficult for me to do this because of my job, but I do try to minimize my intake of animal-based products for a variety of reasons.
How to Make Vegan Alfredo Sauce
How do you create a vegan version of fettuccine Alfredo when you can’t use cream, butter, or cheese? The secret is cauliflower, which becomes incredibly thick and creamy when cooked down and pureed.
I’ve used cauliflower many times to create “cream” soups. It’s magical. You simply cook it down in a large saucepan or Dutch oven, preferably with some onions and maybe a bit of garlic. Add a bit of broth and finish it with some nondairy milk… done.
Obviously, there are usually a few more ingredients involved, as is the case below. But when I’m looking for a vegan alternative to a creamy pasta, this Alfredo recipe does the trick every single time!
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast that’s typically sold in the form of a yellow powder or flakes. It has a nutty, savory flavor that, while strong on its own, makes a great addition to vegan recipes. Nutritional yeast brings the savory umami quality you’d normally get from an aged cheese like Parmesan.
For awhile it was only available in health food stores and online, but recently I’ve been seeing it in national chain grocery stores as well.
It’s an optional ingredient in this recipe, but if you can find some, I recommend giving it a try!
Looking for more vegan recipes?
Check out my Kung Pao Brussels Sprouts, Crispy Baked Tofu with Broccoli, and Roasted Butternut Squash Soup!
Fettuccine with Vegan Alfredo Sauce
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large yellow onion, chopped
- 1 head cauliflower, chopped (approximately 2 pounds or 3-4 cups)
- 1 cup vegetable stock, preferably homemade
- 2/3 cup water, plus more as needed
- 1 cup unsweetened nondairy milk, (I like soy milk)
- 1/4 teaspoon freshly grated nutmeg, or to taste
- 1 teaspoon kosher salt, or to taste
- 1/4 teaspoon white pepper, or to taste (see notes)
- Optional: 1/4 cup fresh grated vegan cheese
- Optional: 1 tablespoon nutritional yeast, or to taste
- 1 pound fettuccine
Instructions
- In a large Dutch oven or heavy bottom saucepan, heat the olive oil on medium-low. Add onion to the pan with a pinch of salt and cook for 3-5 minutes until soft. Add the cauliflower and turn up the heat to medium. Cook for an additional 3-5 minutes, stirring, until the cauliflower has softened up. Add the stock and water, then turn the heat to high. Bring the mixture to a simmer, cover the pot and lower the heat. Simmer for 45 minutes.
- Bring a large pot of salted water to a rolling boil. Prepare the pasta according to package instructions and set aside.
- Carefully ladle the sauce into a blender (in batches, if necessary). Puree until smooth and silky. Return the sauce to the pot and add the milk. Season with fresh grated nutmeg, salt and pepper to taste. Stir in cheese and/or nutritional yeast if using.
- Toss the sauce with the pasta and serve.
Notes
Please read my full post for additional recipe notes, tips, and serving suggestions!
Nutrition
Recipe Troubleshooting
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Kate@Diethood says
I love these ‘getting to know Jen” posts! :)
The fettuccine looks incredible! Lightened up?! Even better!!
P.S. All in all you’re just another brick in the wall… That song is going to be stuck in my head the entire weekend. :-P
Jennifer Farley says
Thank you for reading!
Jennifer @ Peanut Butter and Peppers says
The lightened up alfredo sounds good! I wonder if my Husband would notice? I have to try the recipe! He LOVES chicken alfredo!! Thanks for sharing!
Anna @ Crunchy Creamy Sweet says
Love your story, Jen! When you will publish your cookbook it will inspire that much more people. This Alfredo sounds out-of-this-world! How genius with the cauliflower!!!
Laura Dembowski says
Love that this is healthy and doesn’t have any cheese in it, as I’m allergic to cheese and even the healthy versions are typically loaded with it. I am going to drag out my blender that hasn’t seen the light of day in far too long and try this over Shirataki noodles! So excited :)
Sonali- The Foodie Physician says
This looks amazing! Gorgeous photos and a wonderful recipes, thanks!
Kathryn says
What a lovely, lovely post to end this series on. Hurrah for happiness!
Jennifer Farley says
Thank you so much for reading my story :)
kirsten@FarmFreshFeasts says
Jen,
This is a great wrap up to the ‘getting to know me better’ series, I’ve really enjoyed reading them and hearing new songs. Finally, though, I song I know and love from *my* youth–Love My Way! Excellent musical choices.
This fettuccine has me craving pasta today–thank you.
Jennifer Farley says
Thank you for reading!
Kate @ Kate from Scratch says
So glad I popped in! Your story is so easy to connect with and refreshingly honest. Happy, ftw!
Jennifer Farley says
Thank you so much!
kristy @ the wicked noodle says
I’m disappointed that I don’t have time to read your entire post but I will definitely be back for it. Just wanted to say that your photos are looking more and more gorgeous, it’s quite impressive!!
Kendee says
This sounds WONDERFUL. Question, though. Could I sub coconut milk for the 2% milk?
Jennifer Farley says
What’s the purpose for making the swap? I love coconut milk but think the flavor might overpower the dish. If you’re aiming to remove the dairy I’d recommend using almond or soy milk instead. They have a nice neutral flavor that will still offer some creaminess.
sally @ sallys baking addiction says
Jen!! I made this over the weekend. Can I just say – WOW!!!! I’ve never thought to use cauliflower in an alfredo sauce before. Mind you, I love to bake but Kevin does most of the cooking! So I was VERY pleased when this turned out so well. :) Can’t wait to make it again girl!
Jennifer Farley says
I’m so happy you liked it!
Carol | a cup of mascarpone says
I am so going to try this, Jen! I love how you used cauliflower in the sauce! Just noticed the comment above mine from Sally…that totally convinced me!
Mallory @ Because I Like Chocolate says
Love how you substituted cream for cauliflower “cream” here. Great idea!
Candace @ Cabot says
I cannot wait to try this. I love Alfredo sauce, but it’s usually just too rich. Your version is genius!