This easy and allergy-friendly creamy alfredo pasta sauce is the perfect addition to any cozy meal! It takes less than 20 minutes to put together and makes a delicious quick lunch or fancy dinner! When I was looking for vegan alfredo recipes, I found that many used cashews as the base and offered no nut-free alternatives. I decided to make my own using cauliflower and kept the recipe vegan, gluten-free, and nut-free! To make this alfredo sauce, all you need to do is chop up a head of cauliflower, sauté it on low with garlic and oat milk, and add it to a blender with the other ingredients. If you don’t have a food processor or are on a college budget like me, I highly recommend this mini sport blender! It’s less than $30 and works so well for blending sauces, soups, and smoothies! After you finish blending the alfredo, simply season the sauce to your liking and add it to your favorite gluten-free pasta!
What You Need to Make Easy Allergy-Friendly Creamy Alfredo Pasta Sauce
- Cauliflower florets: You can buy them pre-chopped or chop up a head of cauliflower
- Minced garlic: I prefer to sauté two gloves of pressed garlic in the pan before adding the cauliflower. However, you can use as little or as much garlic as you life!
- Salt: I season the cauliflower with salt right when I put it in the pan. Then I like the add additional salt and other seasoning to the alfredo sauce after it’s blended.
- Oat milk: My favorite one to use in this recipe is Oatly oat milk because it has a relatively thin consistency.
- Vegan butter: Any vegan butter works in this recipe! I usually use the Earth Balance vegan buttery sticks because they are free of my allergens and easy to use!
- Nutritional yeast: This is optional, but it added a great cheesy taste to the alfredo sauce while still keeping it vegan. I like using the Bob’s Red Mill large nutritional yeast flakes. It doesn’t batter that the flakes are large because all the ingredients will go in the blender!
- Lemon juice: I like using the juice of half of a lemon in this recipe.
- Olive oil: Any kind will work well! If you want your alfredo sauce to remain fairly light, I recommend using an extra light olive oil. This one is my favorite!
- Seasonings: I used salt and pepper in the alfredo sauce and then garnished my pasta dish with basil and red pepper flakes.
- Gluten-free pasta: You can use you choice of gluten-free pasta! I love this sauce with a long noodle like bucatini or tagliatelle. One of my favorite allergy-friendly brands, Charlie’s Table Gluten-Free, makes delicious fresh pasta made to order!
Pin this recipe for later:
Easy Allergy-Friendly Creamy Alfredo Pasta Sauce
Ingredients
- 2 ½ cups cauliflower florets
- 2 cloves minced garlic
- 1/2 tsp salt
- 2 tbsp vegan butter
- 1 cup oat milk
- ¼ cup nutritional yeast
- 2 tbsp lemon juice
- 2 tbsp extra light olive oil (optional)
- 1 tsp your choice of seasonings (pepper, red chilli flakes, basil, etc.)
Instructions
- Add olive oil and garlic to a sauce pan on low to medium heat. Let cook for 5 minutes or until garlic is fragrant.
- Add chopped cauliflower and dairy-free milk to the pan. Cover and bring to a boil.
- Reduce heat to medium, and cook for 15 minutes until cauliflower is tender.
- Add all of the contents of the sauce pan to a high-speed blender or food processor, along with lemon juice, salt, melted vegan butter, and nutritional yeast.
- Blend on high until smooth and creamy.
- Season with salt and pepper to taste.
- Mix sauce with your cooked pasta, and season to enjoy.
