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wooden spoon in pan of dairy free alfredo sauce

Dairy Free Cauliflower Alfredo Sauce + Video

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5 from 4 reviews

  • 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 or butter
  • 1/2 medium yellow onion, thinly sliced
  • 3 teaspoons minced garlic or 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning or dried herbs (oregano or basil)
  • 1/2 to 2/3 cup vegetable broth (2/3 cup for thinner sauce)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 to 1/3 cup nutritional yeast (see notes for substitute)
  • 1/3 cup canned coconut milk or non-dairy milk


  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. Blend until combined. See notes for hand blender option.
  4. Add broth, nutritional yeast, lemon juice, salt and pepper, then blend again. The more nutritional yeast you add, the cheesier the cauliflower alfredo sauce will be. I recommend using no more than 1/3 cup, unless you use additional broth. Otherwise, your sauce will be too thick.
  5. 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.
  6. Serve with veggie noodles or your favorite gluten free pasta.


Prep Tips – Use a hand blender instead of a food processor 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. For a thinner sauce, add additional broth or coconut milk.

Substitute Tips – Substitute Parmesan cheese for nutritional yeast if dairy free is not needed.

  • 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