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Cauliflower Alfredo (Vegan & Nut-free)
4.8 from 264 votes

Cauliflower Alfredo (Vegan & Nut-free)

Cauliflower Alfredo is a creamy vegan sauce that mimics traditional Alfredo using cooked cauliflower pureed with garlic, oil, and seasoning. The result is a smooth, rich sauce with a mild, mellow flavor and a texture thick enough to coat pasta. This nut-free version is suitable for those avoiding dairy and nuts, while the gentle sauté and simmering steps develop a subtle garlic aroma.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 2
Calories: 64 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 2 cloves garlic , minced
  • 12 ounces cauliflower about 3 cups, florets
  • 1 cup water
  • 1/2 teaspoon Himalayan salt or more to taste, fine
  • black pepper , to taste

Instructions

    Cup of Yum
  1. Saute the minced garlic in the oil in a small saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant, but not browned.
  2. Add the 1 cup of water to the saucepan, along with the cauliflower, and bring the water to a boil. (The water will not cover the cauliflower, and that's okay.) Once the water is boiling, lower the heat to a simmer and cover the pot to cook until the cauliflower is fork-tender and very soft, about 10 to 15 minutes.
  3. Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids-- the steam pressure can blow the lid off your blender. Cover the vent in your blender lid with a thin kitchen towel to allow venting.)
  4. Season with additional salt and pepper, if desired, and serve hot over your favorite pasta.

Notes

  • Adjust salt cautiously when serving over plain pasta or vegetables, as the sauce flavor dilutes.
  • If adding salty toppings like Parmesan, reduce extra salt to avoid oversalting.

Nutrition Information

Calories 64kcal (3%) Carbohydrates 9g (3%) Protein 3g (6%) Fat 2g (3%) Saturated Fat 1g (5%) Sodium 639mg (27%) Potassium 508mg (11%) Fiber 3g (12%) Sugar 3g (6%) Vitamin C 82.9mg (92%) Calcium 43mg (4%) Iron 0.7mg (4%)

Nutrition Facts

Serving: 2 Serving

Amount Per Serving

Calories 64

% Daily Value*

Calories 64kcal 3%
Carbohydrates 9g 3%
Protein 3g 6%
Fat 2g 3%
Saturated Fat 1g 5%
Sodium 639mg 27%
Potassium 508mg 11%
Fiber 3g 12%
Sugar 3g 6%
Vitamin C 82.9mg 92%
Calcium 43mg 4%
Iron 0.7mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.