This vegan cauliflower alfredo is the best comfort food dinner, and so easy to make. With minimal ingredients, and just a little cook time, you will have a tasty and healthy evening meal in just 30 minutes!
Tomato-free pasta recipes are on repeat in my home, and if they are in yours too then you may like to see my brown butter zucchini pasta and ricotta pasta with a pistachio crumb topping. Both fun and indulgent!
Love everything cauliflower! Do see my guide to cooking frozen cauliflower rice and how to make it extra tasty!
This recipe was updated on 6 January 2022.
💭 What is cauliflower alfredo?
Traditionally, alfredo is a pasta dish made with fettucine pasta, where butter, cream and Parmesan cheese are used to make a white sauce.
This vegan version still has a creamy comfort food white sauce, but uses cauliflower as the base instead. Instead of butter and cream, we use coconut cream to keep the recipe vegan. All the flavour comes from the cauliflower, herbs and garlic, and its delicious!
⭐ Why you'll love this recipe
- Comfort food vibes - this cauliflower pasta sauce feels so cosy and warming, and perfect for the colder months.
- Tomato-free sauce - many pasta sauces are based on tomatoes, so this is a good alternative!
- Quick and easy - this evening meal comes together in around half an hour with just a few simple steps.
This vegan cauliflower alfredo sauce is made without cream, and uses coconut cream in its place. It gives the same creamy taste and texture, but keeps the recipe vegan.
Just a few ingredients to make this pasta. You will need:
- Cauliflower - the main ingredient of the sauce. Choose one that looks fresh without brown markings.
- Pasta - while alfredo traditionally uses fettucine, I use spaghetti for this dish. Any pasta would work well though!
- Olive oil, onion and garlic - for the base of the sauce and to give flavour. If you like more garlic add another clove (or two!).
- Thyme - a pinch of dried thyme works so well with the cauliflower.
- Parsley - to garnish.
- Salt and (optional) pepper - to season.
🔪 Step by step instructions
Just a few steps to make this vegan cauliflower alfredo, and all are easy to do:
On a low to medium heat fry onion and garlic in olive oil, taking care not to burn the garlic. Cook until softened. Add the cauliflower florets, thyme and water. Bring to a boil and then reduce the heat to a very light simmer. Spoon in the coconut cream.
While the cauliflower is cooking, cook the pasta according to packet instructions.
Blend the cauliflower mixture until smooth and creamy. Return to the pot. Drain the pasta and add to the cauliflower sauce. Stir to coat the pasta, and then use tongs to transfer to your serving plate. Sprinkle with salt, pepper (if using) and fresh parsley.
💭 Recipe tips and notes
- Choose a fresh cauliflower without any obvious markings. Fresh produce is always best!
- Adjust the amount of garlic and thyme to taste preference.
- Blend the sauce quite well so that it becomes creamy and light.
- You can use a food processor to blend, or I use a Nutribullet (less clean up!).
- Stir the sauce through the pasta so that it is well coated.
📋 Frequently asked questions
I love this recipe as is, but if you want to increase the protein a little you can add soaked cashews or pistachios to the recipe.
Fettucine is most often used for alfredo, but spaghetti and linguine work great too!
You can use vegetable stock rather than water to make the cauliflower alfredo sauce for a more savory flavor.
🍽 More tasty pasta recipes
Find so many comfort food ideas on my pasta recipes page, including my very popular roasted red pepper ricotta pasta and ricotta pesto pasta. Some recent recipes to try out:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And I love to hear from you - so please do leave a star rating ⭐ and comment if you tried the recipe!
Vegan Cauliflower Alfredo
- 2 Pots
- 1 teaspoon olive oil
- ¼ white onion diced
- 1 garlic clove more to taste
- 3 cups cauliflower broken into florets
- 1 teaspoon thyme more to taste
- 2 tablespoon coconut cream
- 1 cup water
- 4 oz spaghetti or other pasta
- pinch salt
- pinch black pepper optional
- small handful parsley
- Drizzle the olive oil into a pot and cook the onion and garlic on low for about five minutes until softened, being careful not to let the garlic burn. Add the cauliflower, thyme and water and bring to a boil. Reduce the heat and stir in the coconut cream. Cook for about 15 minutes until the cauliflower is tender.
- While the cauliflower is cooking, prepare your pasta according to packet instructions.
- Transfer the cauliflower mixture to a blender and blend until it forms a thick sauce. Drain the pasta and return to the pot, then stir through the cauliflower sauce. Season with salt and pepper, if using.
- Plate up your cauliflower alfredo and garnish with fresh parsley. Serve immediately and enjoy!
- Adjust the quantity of garlic to taste preference. This alfredo has fairly subtle flavours, and can easily take more garlic (or herbs) if you prefer.
- Any pasta will work well, but spaghetti, fettucine and linguine are especially good.
- You may have additional sauce, depending upon the amount you prefer to use.
- For a heartier sauce you can add soaked nuts to the mixture.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
- black pepper, which scores 2.
- garlic, which scores 1.
I used ghee instead of olive oil, a little extra garlic (because yum garlic) & fresh thyme. Doubled the sauce recipe and froze individual portions. I'm so glad that I did because this sauce tastes so good. Thank you for the recipe!!
So glad you like it Marie! I'm quite the garlic fiend too 🙂 Love that you have some in the freezer for other days as well!
This was so great! Not only do I need low histamine but my husband is both gluten and dairy sensitive and loved this. It’ll be a regular dish for sure! Tomorrow I’m trying the spicy Turkey stew!
Oh that's lovely to hear! So glad it works for both of you. It can be tricky when different people have different dietary requierments can't it. And hope you like the turkey stew too! Thanks so much for taking the time to comment 🙂
Pam Huddleston says
Creamy and a great low histamine comfort food. I added more garlic and thyme, sprinkled some fresh green onion and garnished with fresh parsley. A definite go to recipe in the future.
So glad you like it Pam! Hope it works for all the family 🙂