This Vegan Cauliflower Alfredo Sauce has big flavor without all the fat and calories of the original.
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"Thank you for sharing this awesome, healthy recipe. I made it according to the recipe, except I used an entire head of cauliflower since I wasn't sure how to get 4 cups of it, and also, I put fresh parsley from my garden into it. I'm roasting the squash seeds right now. With a little salt and oil, roast them for about 10 minutes at 300 degrees. They're also delicious. - Steve"
This creamy, comforting Vegan Cauliflower Alfredo Sauce with spaghetti squash noodles is basically a veg-on-veg fest. You won't even notice it's a big pile of veggies because the alfredo sauce is so rich and creamy.
To change things up after eating it the first couple of nights, I added sun-dried tomatoes and a load of chopped basil. You could also throw in some mushrooms, olives, artichokes, or roasted red pepper for even more flavor.
When you are eating low carb like I am right now, spaghetti squash is a great alternative to noodles made with grains. Recipes with shirataki noodles and zucchini noodles are other great alternatives, which I have been eating also.
Even before this low-carb kick that I am on now, I have always loved substituting ingredients with healthier alternatives. Lettuce leaves, jicama, and nori sheets are good replacements for tortillas in a wrap.
Cauliflower tastes great in a mashed cauliflower recipe or as a rice substitute. It is easy to make healthy choices when there are so many veggie options!
Other healthy recipes are my Southwest Spaghetti Squash and my Squash Boats.
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❤️ Why You'll Love It
- It is a healthy meal packed with vegetables.
- It is rich and creamy.
- It is warm, comforting, and flavorful. You won't even know it's made from cauliflower!
🧾 Ingredients
- Spaghetti squash: Takes the place of pasta. You could also use your favorite pasta or zucchini noodles.
- Olive oil: For cooking the veggies.
- Onion: Adds a sweet pungent flavor. I used a yellow onion. A white onion would also work.
- Garlic: Adds a pungent flavor.
- Cauliflower: I used fresh cauliflower, but frozen would also work.
- Almond milk: I used unsweetened plain almond milk. You could use any dairy-free milk.
- Nutritional yeast: Adds a cheesy flavor. You could also use store-bought vegan parmesan.
- Lemon juice: Adds a tangy flavor.
- Salt and pepper: Enhances flavors and adds flavor. I like to use sea salt.
To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.
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🔪 Instructions
Step 1: Being very careful, slice spaghetti squash in half lengthwise. They are hard to cut and can slip away from you. Scrape out the seeds and stringy squash strands with a fork.
Step 2: Drizzle olive oil on a parchment paper lined baking dish. Place sliced spaghetti squash on top.
Step 3: Bake until tender. Let cool and scoop out the spaghetti squash.
Step 4: Pour olive oil into a skillet on medium-high heat. Add onions. Cook until translucent. Add garlic. Cook another 30 seconds.
Step 5: Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until the cauliflower is tender.
Step 6: Add the cauliflower mixture to a food processor, along with nutritional yeast, lemon juice, salt, and pepper.
Step 7: Blend until smooth and creamy. Reheat in a skillet until warm. Serve over spaghetti squash noodles.
👩🏻🍳 Recipe FAQs
Spaghetti squash makes the perfect substitute for pasta because it is naturally long and noodle-like.
This vegan cauliflower alfredo sauce is made with cauliflower, nutritional yeast, almond milk, onion, lemon juice, and garlic.
Other Recipes With Healthy Swaps
If you tried this Vegan Cauliflower Alfredo Sauce Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬 comments below. I love hearing from you!
📋 Recipe
Vegan Cauliflower Alfredo Sauce
Equipment
Ingredients
- 1 spaghetti squash you may have extra, depending up the size
- 1 tablespoon olive oil + more for drizzling
Cauliflower Alfredo Sauce
- ½ cup chopped onion
- 2 cloves garlic minced
- 4 cups chopped cauliflower
- 1 ½ cups unsweetened plain almond milk
- 1 tablespoon white miso paste
- ½ cup nutritional yeast
- 2 tablespoons lemon juice
- salt and pepper
- chopped parsley or basil for garnish
Instructions
- Preheat oven to 450°F.
- Carefully slice the spaghetti squash in half lengthwise. Scrape out seeds and stringy bits.
- Drizzle olive oil in a baking dish, and place spaghetti squash cut side down on top. Roast at 450°F for 25-30 minutes, or until fully cooked and tender. Scoop out spaghetti squash.
Cauliflower Alfredo Sauce
- Pour olive oil in a hot pan. Add chopped onion and cook on medium-high heat until translucent.
- Add minced garlic, and cook 30 seconds longer. Add chopped cauliflower and almond milk. Bring to a boil, then reduce to a simmer. Cook until the cauliflower is tender, about 5-8 minutes.
- Put cauliflower mixture along with miso paste, nutritional yeast, lemon juice, salt, and pepper in a food processor and blend until creamy.
Notes
Nutrition
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*Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.
Steve says
Thank you for sharing this awesome, healthy recipe. I made it according to the recipe, except I used an entire head of cauliflower since I wasn't sure how to get 4 cups of it, and also, I put fresh parsley from my garden into it. I'm roasting the squash seeds right now. With a little salt and oil, roast them for about 10 minutes at 300 degrees. They're also delicious.
Willow Moon says
Thanks Steve, I'm glad that you liked it! As for getting 4 cups out of a head. I just break the cauliflower into florets or cut it into chunks and measure. I used that as a measurement so that it's more accurate. I think I roasted the seeds before, but it's been awhile. It sounds delicious!
Marcia says
This is amazing! I have cut down on carbs recently and needed a satisfying meal that could replace pasta. Thank you for the recipe!
Willow Moon says
Thanks Marcia!
Beth says
We made this tonight and it was fantastic! How long does the sauce last, we had a pretty big batch!
Thanks!
Willow Moon says
Thanks Beth, I am so glad that you liked it! It should last up to 5 days in the fridge. Also, if you start to get tired of the leftovers, you could add sun-dried tomatoes, mushrooms, artichokes, or roasted red pepper, like I mentioned above for a change of flavors.
Mama Munchkin says
I love subbing spaghetti squash for noodles but I have never tried a cream sauce. Sounds decadent.
Willow Moon says
Thanks!
Peggy Alexander says
What is nutritional yeast ? Does it serve a purpose other than seasoning or can I just use seasonings in place of it ?
Willow Moon says
Nutritional yeast is an inactive yeast from sugarcane and beet molasses. I like it for it's health benefits and cheesy flavor. You can omit it and use other seasonings, but it won't have the same cheesy flavor.
Nancy says
Made this tonight and I was totally impressed ☺Easy and healthy. I did add steamed broccli and beyond meat chicken style strips to bulk it up for hungry boys and everyone loved it! Great recipe and easy to follow instructions. Thank you!
Willow Moon says
Thanks Nancy, I am so glad you and your family liked it! I love broccoli and Beyond Chicken - they both sound great additions!
Aarika says
I cannot wait to try this delicious recipe. I LOVE using veggies in place of noodles because they offer so many nutrients, and the Cauliflower Alfredo sauce sounds absolutely divine! Thanks for sharing this incredible treat. I shared your recipe on facebook too. Cheers!
Willow Moon says
Thanks Aarika!
Cathy says
Mmmm, so tasty! Definitely saving to make this spaghetti squash alfredo! Thanks!
Willow Moon says
Thanks Cathy!
Jennifer L says
oh this squash alfredo sounds amazing! I'm always on a hunt for a great recipe so I cant wait to try this. Thanks!
Willow Moon says
Thanks Jennifer, I hope you enjoy it!