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wooden spoon in pan of dairy free alfredo sauce

Dairy Free Cauliflower Alfredo Sauce + Video

  • Author: Lindsay Cotter
  • Total Time: 25 minutes
  • Yield: 1.5 - 2 cups 1x
  • Diet: Vegan


Cauliflower alfredo sauce is a dairy free, healthy pasta sauce without nightshades. Make this recipe for a delicious way to eat more veggies!


Units Scale
  • 1 lb cauliflower florets
  • 1 Tablespoon olive oil
  • 1/2 medium yellow onion, thinly sliced
  • 2 teaspoons garlic (minced) or 1 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning or dried herbs (like oregano or basil)
  • 1/2 to 2/3 cup vegetable broth (2/3 cup for thinner sauce)
  • 1/4 teaspoon each kosher salt and black pepper
  • 1/4 cup nutritional yeast (see notes for sub)
  • 1/3 cup coconut milk (canned) or non dairy milk
  • 1 teaspoon lemon juice


  1. Bring a large pot of boiling water or broth to a boil. Add the cauliflower, cover the pan and cook for 8-10 minutes, or until cauliflower is slightly tender but not too soft. Drain and set aside.
  2. Heat the same pot over medium heat with oil. Add onion and garlic and sauté until fragrant, about 2 minutes. Add the cauliflower and Italian seasonings and cook/combine all together for an additional 2 minutes.
  3. With a wooden spoon or spatula, carefully transfer the sautéed onion, garlic, and cauliflower to a blender or bowl of food processor. See notes for hand blender option.
  4. Transfer cauliflower purée back into the pot and stir in cream or milk. Heat to medium, stirring until combined. NOTE: For a thinner consistency sauce, feel free to use additional broth or coconut cream.
  5. Serve with veggie noodles or your favorite gluten free pasta.


  • You may use a hand blender to make the puree, but make sure the cauliflower is cooked long enough so it’s easy to hand blend. Or, use an immersion blender and a large stock pot to make the puree in.
  • If you don’t need a vegan/dairy free option, feel free to substitute Parmesan cheese for nutritional yeast.
  • For a thinner consistency sauce, feel free to use additional broth or coconut milk. We used 1/4 cup coconut milk for the thicker consistency shown in the blog post images.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: sauces
  • Method: stovetop
  • Cuisine: American


  • Serving Size: 1/4 to 1/3 cup depending on the desired thickness
  • Calories: 73
  • Sugar: 2.6 g
  • Sodium: 196.6 mg
  • Fat: 3.9 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 7.3 g
  • Fiber: 2.4 g
  • Protein: 3.1 g
  • Cholesterol: 0 mg

Keywords: cauliflower alfredo sauce, dairy free alfredo sauce, nightshade free, vegan, dairy free, gluten free