This Cauliflower Alfredo Sauce recipe without heavy cream is a healthy, dairy-free, plant-based alfredo sauce that’s creamy and delicious!
Cauliflower Alfredo
Creamy cauliflower alfredo sauce is a wonderful substitute for traditional alfredo sauce. This healthy plant-based alfredo sauce made with cauliflower is packed with vitamins, minerals, antioxidants, fiber, and plant-based protein. It is a rich and flavorful garlic alfredo with basil and white wine that tastes divine, yet this easy cauliflower alfredo sauce is ready in 20 minutes or less!
To make my cauliflower alfredo sauce, I use my Plant-Based Parmesan, which is high in protein and fiber and only takes 3 minutes to make. This vegan alfredo sauce is perfect served over pasta and so much more! Use it to make this Spinach Alfredo Spaghetti Squash Recipe, as a sauce base for pizza, or as a dip for French Garlic Toast, Italian Herb Bread, or Parmesan Garlic Bread. It is also delicious poured over other veggies like Roasted Radishes, Asparagus, or Green Beans Almondine. Yum!
However you choose to serve it, I hope you enjoy the cauliflower alfredo!
Plant Based Cauliflower Alfredo Sauce Recipe Ingredients
These plant-based cauliflower alfredo sauce recipe ingredients create a healthy creamy alfredo sauce without heavy cream. It is vegan, dairy-free, gluten-free, and low-carb and high in fiber and plant protein.
- Cauliflower: Fresh cauliflower florets and frozen cauliflower both work, but fresh tastes better.
- Plant milk: Use the unsweetened plant-based milk of your choice. I use unsweetened flax, pea, or almond milk.
- Plant-Based Parmesan: This homemade vegan parmesan is ready in 3 minutes! You can also use store-bought.
- Olive oil: Use good-quality organic olive oil.
- Italian seasoning: Dried herbs including basil, thyme, oregano, rosemary, and sage.
- Garlic: Fresh minced cloves are best, but you can also use jarred garlic.
- White wine: I used Sauvignon Blanc, but any dry white wine will work. You can also use vegetable broth as a substitute.
- Salt & pepper: Add to taste.
- Fresh basil: For garnish.
How to Make Cauliflower Alfredo Sauce
To make cauliflower alfredo sauce without heavy cream, first, steam the cauliflower. Add the cauliflower florets to a microwave-safe dish, add about 2 tablespoons of water, cover, and microwave for 5 minutes, stirring halfway through. The cauliflower should be soft and tender. Allow it to cool for a few minutes, then drain.
While the cauliflower is cooking, make the Plant-based Parmesan. You can also make it in advance. Add the cauliflower, parmesan, and plant-based milk to a food processor, then blend in 15-second intervals, scraping the sides inbetween intervals, until it is smooth and creamy. Season with salt and pepper to taste.
Next, add the olive oil to a pan over medium heat. Add the Italian seasoning and the minced garlic to the pan and saute for about 1 minute, or until the garlic is fragrant, not burnt. Add the white wine to the pan, stir, and simmer for 2 – 3 minutes, or until the wine is reduced by half.
Stir in the cauliflower alfredo sauce base, bring to a simmer, and keep it at a simmer for 5 – 7 minutes, or until thickened to your liking. Garnish with fresh basil and extra parmesan if you would like. Serve with your favorite pasta or use it as you would like.
Cauliflower Alfredo Sauce
Ingredients
- 4 cups fresh cauliflower florets
- 2 cups unsweetened plant-based milk
- 1 cup Plant-Based Parmesan (or store-bought)
- ½ cup white wine dry white wine (I use Sauvignon Blanc, or vegetable broth as a substitute.)
- ¼ cup olive oil
- 2 tablespoons minced garlic (about 6 cloves minced)
- 1 teaspoon Italian seasoning (add more to taste)
- salt & pepper (Add to taste. I use about ½ teaspoon of each.)
Instructions
- Steam the cauliflower. Add the cauliflower florets to a microwave-safe dish, add about 2 tablespoons of water, cover, and microwave for 5 minutes, stirring halfway through. The cauliflower should be soft and tender. Allow it to cool for a few minutes, then drain.
- While the cauliflower is cooking, make the Plant-based Parmesan. You can also make it in advance. Add the cauliflower, parmesan, and plant-based milk to a food processor, then blend in 15-second intervals, scraping the sides inbetween intervals, until it is smooth and creamy. Season with salt and pepper to taste.
- Next, add the olive oil to a pan over medium heat. Add the Italian seasoning and the minced garlic to the pan and saute for about 1 minute, or until the garlic is fragrant, not burnt. Add the white wine to the pan, stir, and simmer for 2 – 3 minutes, or until the wine is reduced by half.
- Stir in the cauliflower alfredo sauce base, bring to a simmer, and keep it at a simmer for 5 - 7 minutes, or until thickened to your liking. Garnish with fresh basil and extra parmesan if you would like. Serve with your favorite pasta or use it as you wish.
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