Indulge in this secretly healthy vegan cauliflower cashew alfredo! It’s so rich and creamy, no one will guess the sauce is mostly veggies! Wow-worthy and ready in 30 minutes.

Vegan cauliflower cashew alfredo on a plate.

Why You’ll Love Cauliflower Cashew Alfredo

I’m a longtime fan of blending cashews into sauces in place of heavy cream. It adds *so* much richness! But you may be surprised to know that cauliflower, when cooked till fork tender and blended, creates a delightfully smooth and creamy puree. How exciting is that? Now you can sit down to a healthy carb and cream fest for about half the calories as traditional fettuccini alfredo.

We made this recipe in my very first culinary workshop years ago. I still smile thinking about the ooohs and ahhhs as folks transformed humble cauliflower, cashews, and silken tofu into a date night worthy meal. These 3 ingredients make the creamiest vegan alfredo sauce ever. It’s been on our easy dinner all-star list ever since and I just know you’re going to love it too! It’s

Packed with hidden veggies- Great for picky eaters!
Weeknight friendly- Made on the stovetop in 30 minutes.
Low calorie- when compared to traditional fettuccini alfredo with heavy cream, butter, and cheese.
Rich, creamy, and flavorful- doesn’t taste “skinny”.
Vegan, vegetarian, dairy-free, easily made nut-free and gluten-free

Carol holding a plate of cashew cauliflower alfredo pasta.

Ingredients You’ll Need Plus Substitutions

You’ll find the complete ingredient list with measurements and instructions in the recipe card at the bottom of this post. But let’s take a look at the key ingredients plus some substitutions too.

Ingredients for vegan cauliflower alfredo.

Cauliflower- Choose a head that is firm, densely packed, and feels heavy for its size. It should be creamy white with no brown or mushy spots. Yellow or purple cauliflower will work too.

Onion- Opt for yellow or sweet

Garlic- Use the flat side of your knife to press the cloves until the skin splits open. This way the cloves can be cooked right along with the onions with no burning.

Vegetable broth- adds more flavor than water.

Cashews- use raw, not roasted and salted. For a nut-free option, skip this ingredient keeping in mind the sauce will be less rich.

Silken tofu- Soft silken tofu is best because it adds just the right amount of creamy thickness. If you have regular tofu or a firmer silken tofu on hand, go for it. Just know you will need to thin your sauce with more plant-based milk. Start with ¼ cup and go from there.

Plant-based milk- I tested this recipe with oat milk, almond milk, and soy milk. Oatly original won the best taste award at my dinner table. Please feel free to use your favorite.

Nutritional yeast- for cheesy umami.

White mellow miso paste- aka white mellow miso: not red which is more pronounced in flavor and will tint your sauce.

Lemon juice- Fresh is best!

Fettuccini pasta- The traditional pasta of alfredo. I’ve used many different types of pasta, however, from penne to rigatoni and they all taste scrumptious. To make this recipe gluten-free, I recommend chickpea pasta, which will hold up under the thick sauce.

Toppings- This is where you can really get creative. Sprinkle with red pepper flakes for a touch of heat or vegan parmesan cheese for even more cheesy flavor. Swirl in a dollop of pesto or buttery sauteed mushrooms.

Cauliflower cooked till fork tender, plus softened cashews, and silken tofu make this vegan alfredo sauce extra creamy.

How To Make This Recipe (with photos)

When you’re ready to make this recipe, scroll down to the recipe card at the end of this post. You’ll find the complete ingredient list with measurements there.

Onions and garlic in a pot on the stovetop.

1. Pour the olive oil into a large saucepan (that has a lid) over medium-high heat. When a flick of water creates a sizzle, tumble in the onions and garlic. Sprinkle with 1 teaspoon of salt. Stir to coat. Cook until the onions are soft, translucent and the garlic is beginning to brown, 5-7 minutes. This is a great time to start cooking your pasta.

Cauliflower, onions, garlic, and cashews in a pot.

Cauliflower in a saucepan covered with a lid.

Browned cauliflower and cashews in a pot.

2. Deglaze the pan with vegetable broth. Now add the cashews, cauliflower florets, and ½ teaspoon of salt. Stir everything together so the florets are mostly coated in the onion mixture. Cover and let simmer until the cauliflower is fork tender, 10-12 minutes. Stir a few times as the cauliflower softens and releases moisture. Add vegetable broth, one tablespoon at a time, if the mixture begins to dry out.

cauliflower cashew alfredo ingredients in a blender.

Cauliflower and cashews in a blender container.

3. Meanwhile, add the silken tofu, dairy-free milk, nutritional yeast, lemon juice, miso paste, and pepper to a large capacity blender container.

4. Once the vegetable mixture is fully cooked, carefully add it to the blender. Secure the lid, leaving the vent hole open to allow steam to escape. Blend starting at medium speed, working your way to high speed for 1-3 minutes. You are looking for an ultra-creamy sauce with no cashew lumps remaining. Taste for seasoning adding more salt and pepper to taste.

Pouring vegan alfredo sauce over cooked pasta.

5. Pour over the cooked pasta and toss until well coated. Serve while still warm with a sprinkle of parmesan cheese, red pepper flakes, and parsley. (optional)

Creamy vegan cauliflower cashew alfredo on plates.

How to Store

Store cooled leftovers in an airtight container in the fridge for up to 5 days. Gently reheat on the stove top or in the microwave with a splash of plant-based milk to regain creaminess.

It also freezes well in individual portions for 3-6 months. Hello meal prep! Thaw in the fridge overnight or on the counter for a few hours before reheating.

Expert Tips

Cook the cauliflower and cashews until soft. Fork-tender cauliflower and heat-softened cashews will make the creamiest sauce.
Blend the sauce in a high-powered blender like a Vitamix. This vegan fettuccine alfredo makes a lot of sauce, so you’ll need a large-capacity blender container or to work in batches. With a little patience, a regular blender will work too. Just keep blending until no cashew lumps remain.
Add more vegan milk if your sauce is too thick. This is typically only an issue if using regular tofu instead of silken. Start with ¼ cup and go from there.

Vegan alfredo sauce with pasta on a plate.

FAQ’s

Is cauliflower cashew alfredo sauce healthy?

Oh yah. We’re talking a whole head of cauliflower here folks! That’s one nutrient-dense brassica! It’s loaded with vitamins C and K, plus potassium, antioxidants, and fiber. Just one cup provides 77% of the recommended daily intake of vitamin C!

It’s lower and calories and fat when compared to traditional fettuccine alfredo made with heavy cream, butter, and cheese. Plus, it’s dairy-free, full of plant-based protein from cashews and tofu, and won’t give you a food coma afterward.

What makes the sauce so creamy?

I’m so happy you asked! I call it the triple threat which is a combination of:

Cauliflower- cooked till fork tender.
Cashews- which are pure dairy-free magic when softened first and then blended with a liquid.
Soft silken tofu- It has a smooth custard-like texture and blends up creamier than low-moisture regular tofu.

All these ingredients combined make one seriously luscious sauce!

Which plant milk should I use?

You’ve got options. I’ve made this dairy-free recipe with almond milk, oat milk, and soymilk. Original Oatly oat milk has just a hint of sweetness that balances acidic lemon without tasting sweet. It’s also nice and thick, and my first choice. Almond milk and soymilk work just fine too.

Creamy vegan cauliflower cashew fettuccini alfredo on plates.

Vegan Recipes That Are Creamy With Cashews

I looove to use cashews in place of heavy cream to create the same rich velvety texture without dairy. Check out these delicious recipes:

Wake up to a sweet and creamy vegan chestnut praline latte. You don’t even have to strain the nuts! Or sip on lavender moon milk before bedtime.

Yummy stinging nettle soup and vegan corn chowder are perfect for lunch or dinner.

Vegan Cacio e Pepe is grown-up mac and cheese in the best way possible. I make this Meatless Lasagna recipe almost every month for a private chef client.

If you’re looking for a main dish, tomato chickpea curry is simple to make and full of spicy flavor. Or get a bit fancy with vegan tomato tart. The basil cashew cream layer is *so* good!

From my inner carb and cream lover to yours, I’ll be cheering for you as you sit down and dig in. 😋 See you next time as we dive into vegan bacon!

X,o

Creamy Cauliflower Cashew Alfredo (Vegan)

Table of Contents