fettuccini with cauliflower alfredo sauce in a bowl

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Why I love this cauliflower alfredo sauce recipe

I love a good creamy pasta sauce, and I have a feeling most of you do, too, since dairy free alfredo sauce is one of my most popular recipes to date.

But, I know it’s not for everyone because it contains nuts. So I wanted to make a vegan alfredo sauce that’s safe for those people, and in doing so, I created an alfredo sauce that’s actually healthier than my previous recipe.

To make it super easy, I use frozen riced cauliflower. It cuts the prep time in half, and one package gives you the exact amount of cauliflower you need, so you don’t end up with half a head of cauliflower leftover.

fettuccini with cauliflower alfredo sauce in a large pot

Here’s what you’ll need to make it

About the ingredients

I based this recipe on my creamy butternut squash mac and cheese, but I swapped the coconut milk for unsweetened coconut yogurt which gives it a just the right amount of tang which mimics the flavor of traditional dairy.

It’s one of my favorite dairy free ingredients, and I’ve been using it in so much lately. I normally buy this container from So Delicious (not sponsored, I just love the product).

blended cauliflower alfredo sauce in a food processor

How to make cauliflower alfredo sauce

Steam your cauliflower. Cook the riced cauliflower according to the directions on the package. If you prefer to rice your own if you prefer, you can. Just make sure to steam until soft.

Blend the sauce. Add the cooked cauliflower and the remaining ingredients to a food processor and puree until smooth. I’ve found that it doesn’t get 100% smooth, but the longer let it work, the smoother you can get it.

Toss with pasta. Prepare your pasta according to the package directions in salted water. When it’s cooked, reserve some pasta water and drain the pasta.

Add the prepared sauce to the pasta and toss to coat it. If you need to, add a bit of pasta water to loosen the sauce up.

healthy fettuccini alfredo

More pasta recipes you’ll love:

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Closeup of healthy Alfredo sauce on fettuccini garnished with pepper and fresh parsley

Cauliflower Alfredo Sauce

This cauliflower alfredo sauce recipe couldn’t be easier to make, and it’s a great healthy alternative to traditional alfredo sauce. It’s vegan and nut free, but it’s still creamy and full of flavor. Plus, it’s ready in just 10 minutes!

  • Author: Melissa Belanger
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 8 servings 1x
  • Category: Condiments
  • Method: Blending
  • Cuisine: Italian/American
  • Diet: Vegan


  • 1 12-ounce package frozen riced cauliflower
  • 3/4 cup unsweetened coconut yogurt
  • 1/3 cup unsweetened oat milk
  • 4 teaspoons nutritional yeast
  • 1 tablespoon minced garlic (or 2 large cloves, peeled)
  • 1 tablespoon vegan buttery spread
  • 1 teaspoon salt


  1. Prepare frozen riced cauliflower according to package directions. Transfer to a food processor bowl.
  2. Add the remaining ingredients and process until smooth.


  • Makes enough for 1 pound of pasta or 8 servings.
  • Feel free to substitute any unsweetened dairy free milk (or dairy if that works for you)


  • Serving Size:
  • Calories: 37
  • Sugar: 1.1 g
  • Sodium: 325.8 mg
  • Fat: 2.2 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 4.3 g
  • Fiber: 1.4 g
  • Protein: 1.3 g
  • Cholesterol: 0.4 mg

Keywords: dairy free, egg free, vegan, gluten free option, cauliflower, healthy, pasta sauce, pasta

Last Updated on December 27, 2021 by Melissa Belanger

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