This vegan cauliflower alfredo gives comfort food satisfaction on #MeatlessMonday or any day. It’s rich, creamy, hearty and perfect for chilly weather – and amazingly healthy and low calorie! This vegan cauliflower Alfredo is comfort food bliss. Rich tasting, creamy, full of flavor and just a wee bit heavy like a good old mac and cheese, it’s the kind of food I crave on chilly nights. And it’s totally plant based and chock full of great nutrition!
Way back in the day when I was still cooking with dairy, I once made a traditional pasta Alfredo. I don’t remember what all was in it, but I think a brick of cream cheese was central.
What I do remember is it tasted extremely similar to this one I make out of a crafty combination of veggies and seasonings, which speaks really well of crafty combinations of veggies and seasonings. Neither one is light or delicate. They’re both hearty, stick-to-your-ribs eats, except with this one cauliflower is what’s sticking to your ribs.
This recipe makes four big ol’ 2 cup servings, because I’m not into small portions unless I’m at a tapas bar and I’ve never been to a tapas bar. Each serving is under 450 calories, pasta included, and is practically vibrating with fiber, vitamins and protein.
And it still manages to pull off a classic comfort food vibe. This is why I’m obsessed with veggie cheese sauces. I specifically mention this is vegan cauliflower Alfredo because most of the cauliflower Alfredo recipes I’ve seen involve some dairy. I incorporate all kinds of crazy stuff into my cauliflower Alfredo to get a thick, creamy, well-flavored sauce without using dairy, and the craziest of them all is a potato. That’s actually not as crazy as it sounds because the starch in the potato has a super cool way of imitating a stretchy cheesy texture when chucked in a food processor with all the other sauce ingredients. But I admit it sounds pretty hilarious.
I also use a combination of sauteed onion and garlic plus a little Dijon mustard, lemon juice, white wine vinegar, various seasonings and nutritional yeast to get a robust Alfredo-y flavor. It’s taken me a lot of tweaking to get the flavor to a place I like.
For this dish I used about 8 oz. of a brown rice pasta and added five cups of fresh spinach for some bite and extra flavor and of course great nutrition. Use whatever you like though! I’ve made it with broccoli florets and it was excellent, and I think next time I may try it with finely shredded kale. I love topping this with fiery hot red pepper flakes because say what you will about Alfredo sauce, cauliflower or otherwise, it tends to lack flavor punch. I need to get my punch on from somewhere, and the red pepper flakes deliver perfectly.
Eat Healthy Eat Happy
This vegan cauliflower Alfredo tastes full flavored, rich and creamy with 100% veggie ingredients. A great comfort food to dig into on chilly nights!
15 minPrep Time
25 minCook Time
40 minTotal Time
- 1 medium cauliflower, cut into florets/chunks
- 1 medium potato, peeled and cubed
- 1 Tbs olive oil (or your favorite cooking oil)
- 3 cloves garlic, peeled and minced
- 1 small onion, chopped
- 1/2 cup unsweetened almond milk (or your favorite milk)
- 1/4 cup nutritional yeast
- 2 Tbs olive or coconut oil
- 1 Tbs lemon juice
- 1 Tbs white wine vinegar
- 2 tsp Dijon mustard
- 1 tsp onion powder
- 1 tsp garlic powder
- pinch red pepper flakes
- 1 tsp salt
- 8 oz. your favorite pasta (I used brown rice pasta)
- 5 c fresh spinach (optional)
- Combine the cauliflower and potato in a medium cooking pot and cover with water. Bring to a boil, then cover and simmer for 5-7 minutes or until fork tender. Drain and dump the veggies into the food processor; set aside.
- Use the same pot to cook the pasta according to the package.
- Combine the tablespoon of oil with the garlic and onion in a small pan over medium-low heat. Saute 4-5 minutes, then add to the food processor.
- Add the rest of the sauce ingredients and 1/2 c of the pasta water to the food processor. Blend 3-4 minutes or more, until the sauce is completely smooth.
- Drain the pasta and put in back in the pot. If adding spinach, stir it into the hot pasta to wilt. Once it's wilted some, stir in the sauce. If you're not using spinach, just stir the sauce right into the pasta.
- Let everything heat through over low heat for 4-5 minutes, stirring occasionally and adding a little water here and there if it looks dry.
[img src=http://eathealthyeathappy.com/wp-content/uploads/2015/10/vegan_cauliflower_alfredo_nutrition.jpg width=245 height=280 class=aligncenter size-full title=Vegan Cauliflower Alfredo Nutrition alt=Vegan Cauliflower Alfredo Nutrition]
Pin this Alfredo-saucy goodness! I was frantically wrestling with food when it was time to take these pics, so Graeme stepped in and helped me style them, aka make everything look inviting and yummy. He always does such an awesome job!
I’m sharing this recipe on Tinned Tomatoes Meat Free Monday list. Check it out, there’s lots of veggie goodness there!