This vegan cauliflower alfredo sauce is rich, creamy, and completely nut-free, and it comes together using pantry staples you probably already have. The base is roasted cauliflower, which gets blended into a silky smooth sauce with miso, tahini, nutritional yeast, and a handful of spices. It's one of those recipes that sounds simple but tastes like you spent way more time on it than you actually did!
The technique here is what makes it special. You roast a whole head of cauliflower, blend some of the florets into the sauce for creaminess, and toss the rest over the top of the pasta for texture and that deep golden-roasted flavour. You'll be genuinely surprised by how creamy cauliflower gets when you blend it.
This recipe came out of a spontaneous cook with Lindsay Ell on a #hotforfoodtakeover episode, and it was so good it had to become a proper recipe. If cauliflower alfredo is not your thing, check out the cashew-based fettuccine alfredo or the zucchini carbonara for other creamy pasta options.
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what you need
Here's everything that goes into this vegan cauliflower alfredo sauce:
- one head of cauliflower
- penne or pasta of your choice
- olive oil
- dried or fresh thyme
- granulated garlic powder
- smoked paprika
- onion powder
- sea salt and ground black pepper
- nondairy milk
- nutritional yeast
- lemon juice
- mellow white miso
- tahini
- garlic cloves
- fresh parsley
A few ingredients worth calling out. The miso is what gives this sauce its depth and savoury backbone. If you don't have mellow white miso, a darker miso works, but start with half the amount since the flavour is stronger. You can also substitute a small amount of tamari or low-sodium soy sauce in a pinch. The tahini adds richness and a subtle nuttiness that rounds out the sauce beautifully, and the reserved starchy pasta water is essential for getting the consistency just right, so do not skip saving it before you drain the pasta!
how to make cauliflower alfredo sauce
The process for this vegan cauliflower alfredo sauce has a few steps, but none of them are complicated.
Toss cauliflower florets with olive oil, thyme, garlic powder, smoked paprika, sea salt, and ground pepper until evenly coated. Srread them out onto a lined baking sheet.
Bake for 25 to 30 minutes at 450°F, flipping halfway through, until the cauliflower is a deep golden brown color, about 25 to 30 minutes.
Combine all the sauce ingredients with 1 heaping cup of roasted cauliflower in a blender until very smooth.
Add the sauce to the cooked pasta and stir to combine
Add in some roasted cauliflower florets to the pasta and sauce.
Plate the pasta, add more roasted cauliflower florets on top, and garnish with parsley.
variations
This recipe is already flexible and handles swaps and additions well.
To make it gluten-free, swap the penne for your favourite gluten-free pasta. The sauce itself is already gluten-free as long as you use gluten-free tamari or soy sauce, if making that substitution.
For a kid-friendly version, leave the whole roasted florets off the top and stir in some steamed peas or broccoli instead. The sauce is creamy and mild enough that it works really well for kids, and it is a great way to sneak in extra vegetables.
To make it spicy, season the cauliflower with chipotle chili powder or cayenne before roasting, or simply add chili flakes to your individual portion at the table.
equipment
You do not need much to make this:
- high-powered blender (a Vitamix or NutriBullet both work well)
- large stock pot
- sharp knife
- cutting board
- baking sheet
- spatula
The high-powered blender is the most important item on the list. You want the sauce completely smooth and silky, and a standard blender may leave it slightly grainy. A NutriBullet is a more affordable option that still gets the job done for this recipe.
how to store and reheat
Leftovers keep well in a sealed container in the fridge for up to four days. When reheating, add a splash of water or nondairy milk to loosen the sauce back up as it thickens considerably when cold. Warm it in a saucepan over medium-low heat, stirring until smooth.
frequently asked questions
Yes, this recipe is completely nut-free. The creaminess comes from roasted and blended cauliflower, miso, and tahini rather than cashews or other nuts. Tahini is made from sesame seeds, not nuts, so it is safe for most nut allergies, but always check with your specific dietary needs.
Miso adds a savoury, umami depth to the sauce, which gives it a rich and well-rounded taste. Mellow white miso is the mildest option, and the one recommended here. If you only have a darker miso, use half the amount and taste as you go since the flavour is more intense.
Tahini adds richness, a subtle nuttiness, and fat to the sauce. If you don't have it, you could substitute a small amount of cashew butter for a similar effect, or leave it out entirely. I would add a bit more oil after the first blend, if it doesn't seem silky enough.
A high-powered blender like a Vitamix gives you the smoothest result. A NutriBullet also works well for this recipe. If you only have a standard blender, blend in batches and run it for longer than you think you need to. Several readers have gotten good results without a high-powered blender by being patient with the blending process.
The starchy pasta water helps bind and loosen the sauce, giving it a silky consistency that coats the pasta evenly. It also helps prevent the sauce from becoming too thick or chalky as it heats through. Do not skip this step.
Yes. The cauliflower alfredo sauce can be made ahead and stored in the fridge for up to four days. Reheat it gently on the stove with a splash of water or nondairy milk to bring it back to the right consistency.
vegan cauliflower alfredo sauce
Ingredients
roasted cauliflower
- 1 head cauliflower, cut into florets (about 6 cups)
- 4 tablespoon olive oil, divided
- 1 teaspoon dried or fresh thyme
- 1 teaspoon granulated garlic powder
- ½ teaspoon smoked paprika
- sea salt & ground black pepper, to taste
pasta & sauce
- 3 C / 275g dried penne
- 1 C reserved starchy pasta water
- 1 heaping cup roasted cauliflower florets
- ½ C nondairy milk
- 1 tablespoon nutritional yeast
- 2 tablespoon lemon juice
- 1 tablespoon mellow white miso
- 1 tablespoon tahini
- 1 teaspoon onion powder
- 1 to 2 peeled garlic cloves
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ C finely chopped fresh parsley, as garnish
- ground black pepper, to taste
Instructions
- Preheat oven to 450°F.
- On a large baking sheet toss cauliflower florets with 2 tablespoons olive oil, thyme, garlic powder, smoked paprika, sea salt and ground pepper until evenly coated. Lay out into an even layer on the baking sheet. Bake for 25 to 30 minutes, flipping halfway through, until florets have a deep golden brown color on them and are tender.
- Meanwhile bring a large pot of water to a boil and once at a rolling boil and a generous amount of sea salt and the penne. Cook until al dente. Before draining remove about 1 cup of starchy pasta water and set aside. Drain pasta but do not rinse. Place drained penne back into the pot you cooked it in and set aside.
- Once cauliflower is roasted, place a heaping cup full into a high powered blender. Add 2 tablespoons olive oil, ⅓ cup of the starchy pasta water, nondairy milk, nutritional yeast, lemon juice, miso, tahini, onion powder, garlic cloves, sea salt, and ground black pepper. Blend on high until very very smooth and silky. If needed, add a bit more pasta water to get the sauce smooth.
- Pour all the sauce over the penne in the pot and stir over medium low heat until heated through for serving. Add more pasta water at this stage if the sauce starts to get too thick or chalky. Stir in some of the cauliflower florets and coat in sauce and leave some remaining florets to garnish the final dish. Serve with more roasted cauliflower on top, parsley, and more ground black pepper to taste.
- When reheating leftovers you might need to add a bit of water or nondairy milk to loosen up the sauce again.
Daina
Easy and delicious! Using cauliflower as a creamy sauce base instead of cashews makes for a much lighter sauce, loved it!
Kari
So good! I didn’t add the extra cauliflower on top. It all went into the sauce. And that sauce was the best Alfredo sauce I’ve had... even before going vegan.
Lauren Toyota
awesome! So glad you liked this 😀
Leigh
Delicious. Made it twice already and am eating it right now for dinner.
Stine
I made this tonight and it tasted amazing! The sauce is tasty and amazing. I'll try to add some coconut bacon next time, and maybe blend in some tofu in the sauce to add some protein. Thanks for a great recipe!
Lauren Toyota
awesome!
Tom
Lauren, This is my new favorite. I'm totes hot for this Cauliflower Alfredo, and because its cauliflower, I can pretend its healthy. Thanks much. You rock 🎸
Lauren Toyota
It ISSSS healthy! hahaha glad you love it 😀
Saga
This is the best recipe we've ever made! Absolutely incredible 😮
Lauren Toyota
so glad!!! thanks 😀
Donna Reeves
Aqua faba can be substituted for the oil. This is the bomb. Thank you for a healthy dish to add to my regular rotation.
Sara
Yup. This was delicious. Like super delicious.
Gabby Papa
so so goood! the flavor and the texture of the sauce is right on. Not to mention it's nutritious! I didn't have plant milk so I just added like 1/4 cup of soaked cashews and some extra pasta water and it still turned out great. My non-vegan boyfriend loved it too 🙂 Thanks Lauren for another great recipe!
Devonne Lopez
About to try it...super excited. Let y'all know how it went
McKenzie
My mouth is so happy, and so it my stomach!! Great flavor, no guilt. Even non-vegans are sure to swoon!
Erin
Wow I have book marked this recipe for weeks and finally made it... I don’t know how I lived before! Haha. The sauce is fantastic and much lighter than a cashew sauce (equally amazing) but sometimes a little too heavy. I sprinkled some chilli pepper flakes on top for a little heat and OH MY GOODNESS! I pretty well live out of the Hot For Food Cook book now 🙂 <3
Lauren Toyota
LOVE TO HEAR IT! thank you so much 😀
Kayla
Seriously delicious. The roasted cauliflower was so good. Pretty simple to make as well! Thank you for sharing!
Lauren Toyota
glad you liked it 😀
Oksana
This is so delicious! My three-year-old helped to make it and he loved it as well, And so did my 16 month old. I forgot the thyme in the roasting process, and did not have tahini on hand but the taste was still amazing . I've tried other sauces in the past and they were always lacking something. This one is a keeper! Thank you
Lauren Toyota
that's amazing!
J Weeseekase
This recipe is insane. Truly. I didn't have miso so I just used a bit of President's Choice vegan mozzarella (not that it's the same thing, but I had it so I figured why not) and it turned out so amazing. It also blends super easily! I don't have a high powered blender and I still managed to get it super smooth with minimal blending. Definitely recommend. Lauren is a badass.
Lauren Toyota
woohoo! thank you so much
Lauren
This was AMAZING. I didn’t have miso and couldn’t find any so I used soy sauce and it was just amazing. I’ve tried cauliflower Alfredo sauce before, but this is just on a whole other level. I sent the recipe to 5 different people after the first bite. This will be on my weekly rotation for sure! Insane! Thank you, Lauren!
Larry Armbruster
This roasted cauliflower Alfredo sauce sounds like a perfect balance of comfort and nutrition—creamy, flavorful, and completely plant-based. Roasting the cauliflower first adds such a rich depth that pairs beautifully with the umami of miso and nutritional yeast. It’s a great way to elevate a simple pasta night into something wholesome yet indulgent.