• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Fall Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Fall Recipes
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Fall Recipes
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • Γ—
    • roasted Brussels sprouts and broccoli in a light grey bowl.
      Roasted Brussels Sprouts and Broccoli
    • herbs de Provence chicken in a cream sauce in a black skillet.
      Chicken with Herbs de Provence
    • chicken kale salad in a cream bowl with a spoon in it next to red apples and a blue cloth.
      Chicken Kale Salad
    • air fryer chicken breast and potatoes with arugula and radish on a white plate.
      Air Fryer Chicken Breast and Potatoes
    • mango cucumber smoothie in a glass next to a mango.
      Mango Cucumber Smoothie
    • ricotta salad on a white plate next to a small bowl of herb dressing and a blue cloth.
      Ricotta Salad with Roasted Peppers
    • air fryer root vegetables on a white plate.
      Air Fryer Root Vegetables
    • pesto chicken quinoa bowl in a light grey bowl next to cutlery, blue cloth and small bowl of fresh basil leaves.
      Pesto Chicken Quinoa Bowls
    • warm oat milk in a white cup with a gold rim being held next to white flowers and a cup on a pink plate.
      How to Heat Oat Milk (Stove Top and Microwave)
    • frozen berry mocktail in two glasses with a bowl of red currants in the background.
      Frozen Berry Mocktail
    • savory cottage cheese bowl with a spoon in it next to a bowl of hemp seeds, dill and blue cloth.
      Savory Cottage Cheese Bowl
    • paprika chicken soup in a white bowl with a spoon in it next to a white and blue striped cloth and bowl of dill.
      Easy Paprika Chicken Soup
    Home Β» Recipes Β» Dinner

    Published: Apr 18, 2020 Β· Modified: Aug 4, 2022 by Claire Β· This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases Β· 6 Comments

    Vegan Cauliflower Alfredo

    Jump to Recipe Print Recipe

    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!

    Have a peek at my pumpkin pasta sauce without cream for another tasty vegan pasta dinner idea!

    vegan cauliflower alfredo in a grey bowl with a brown rim with a spoon in it next to a bowl of herbs.

    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.

    Jump to:
    • πŸ’­ What is cauliflower alfredo?
    • ⭐ Why you'll love this recipe
    • 🍝 Ingredients
    • πŸ”ͺ Step by step instructions
    • πŸ’­ Recipe tips and notes
    • πŸ“‹ Frequently asked questions
    • 🍽 More tasty pasta recipes
    • πŸ“– Recipe
    • πŸ’¬ Comments

    πŸ’­ 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.

    🍝 Ingredients

    overhead view of individually labelled cauliflower, olive oil, coconut milk, salt, spaghetti, fresh herbs and garlic.

    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.

    πŸ”ͺ Step by step instructions

    Just a few steps to make this vegan cauliflower alfredo, and all are easy to do:

    cauliflower florets in a pan on a stove top.
    cauliflower and coconut cream in a pot on a stove top.
    cauliflower pasta sauce in a pot on a stove top.

    Step 1

    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.

    Step 2

    While the cauliflower is cooking, cook the pasta according to packet instructions.

    Step 3

    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.

    πŸ’­ 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.

    πŸ“‹ Frequently asked questions

    How can I make this vegan cauliflower alfredo more hearty?

    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.

    Which pasta is best for an alfredo recipe?

    Fettucine is most often used for alfredo, but spaghetti and linguine work great too!

    Can I make it more savory?

    You can use vegetable stock rather than water to make the cauliflower alfredo sauce for a more savory flavor.

    grey bowl with a brown rim with vegan cauliflower alfredo with a bowl of herbs in the background.

    🍽 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:

    • collage of tomato free pasta sauces and tomato free pasta recipes, including nomato sauce and ricotta pasta.
      23 Tomato Free Pasta Sauce Recipes
    • artichoke pesto pasta in a light grey bowl topped with basil leaves and artichoke hearts.
      Artichoke Pesto Pasta
    • vegetable orzo soup in a white bowl with a spoon in it on a beige checked cloth.
      Vegetable Orzo Soup
    • pesto orzo salad on a white plate next to red apples and a cream striped cloth.
      Pesto Orzo Salad

    I’m always in the kitchen, so come join me onΒ Instagram, FacebookΒ 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've tried the recipe!

    πŸ“– Recipe

    overhead view of a bowl of vegan cauliflower alfredo with a fork in it next to a bowl of herbs.

    Vegan Cauliflower Alfredo

    Claire
    This vegan cauliflower alfredo is a real comfort food dinner, with creamy cauliflower and herbs combined to make a tomato-free pasta sauce. Serves 2 with generous portions of the alfredo sauce.
    5 from 5 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Dinner, Lunch, Main Dish
    Cuisine American, British, Italian
    Servings 2 servings
    Calories 324 kcal

    Equipment

    • 2 Pots
    • Blender

    Ingredients
      

    • 1 teaspoon olive oil
    • ΒΌ 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

    Instructions
     

    • 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!

    Notes

    • 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.
    Β 
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this cauliflower alfredo score 0 on the SIGHI list, with the exception of:
    • black pepper, which scores 2.Β 
    • garlic, which scores 1.

    Nutrition

    Calories: 324kcalCarbohydrates: 53gProtein: 11gFat: 9gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 56mgPotassium: 656mgFiber: 6gSugar: 5gVitamin A: 48IUVitamin C: 76mgCalcium: 60mgIron: 2mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Delicious Dinner Recipes

    • roasted red pepper chicken on a white plate with couscous and arugula.
      Roasted Red Pepper Chicken (Skillet Recipe)
    • baked rosemary thyme chicken on a white plate next to arugula.
      Baked Rosemary Thyme Chicken
    • air fried pesto chicken thighs on a cream plate garnished with herbs.
      Air Fryer Pesto Chicken
    • creamy tarragon skillet on a white plate next to fresh herbs.
      Creamy Tarragon Chicken

    Reader Interactions

    Comments

    1. Marie says

      October 07, 2022 at 1:19 pm

      5 stars
      Delicious πŸ˜‹
      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!!

      Reply
      • Claire says

        October 07, 2022 at 3:26 pm

        So glad you like it Marie! I'm quite the garlic fiend too πŸ™‚ Love that you have some in the freezer for other days as well!

        Reply
    2. Summer says

      May 29, 2022 at 12:21 am

      5 stars
      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!

      Reply
      • Claire says

        May 29, 2022 at 7:58 am

        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 πŸ™‚

        Reply
    3. Pam Huddleston says

      January 18, 2022 at 2:58 am

      5 stars
      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.

      Reply
      • Claire says

        January 18, 2022 at 9:01 am

        So glad you like it Pam! Hope it works for all the family πŸ™‚

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me β†’

    Fall Recipes

    • turkey rissoles on parchment paper on a wooden board next to garlic cloves and fresh herbs.
      Easy Turkey Rissoles
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • creamy tarragon skillet on a white plate next to fresh herbs.
      Creamy Tarragon Chicken
    • apple and pear smoothie in a glass with pears in the background.
      Apple and Pear Smoothie
    • pumpkin spice oat cookies with star anise and pumpkin seeds next to them.
      Vegan Pumpkin Spice Oatmeal Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks

    Featured On

    collage of brand names including Parade, msn, yahoo and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice
    • chicken thighs on a cream fluted plate garnished with herbs.
      Air Fryer Boneless Skinless Chicken Thighs

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright Β© 2023 Through The Fibro Fog