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  • Writer's pictureMoy's Gluten Free Kitchen

Non Dairy Creamy Cauliflower Alfredo Sauce

An alfredo sauce, without cheese, milk or butter? Why yes, of course! Lactose intolerance is even more common a problem than gluten related disorders. Like gluten, milk and it's vast “progeny” is just so difficult to avoid. No worries though, countless innovations exist so that regardless of your dietary restriction you can enjoy almost everything.

This gluten free and vegan alfredo sauce with it's cauliflower base is actually better for you than the traditional dairy filled version. And it really is a cinch to pull together, once the right ingredients are in your pantry of course. Nutritional yeast, the necessary star ingredient is an inactive yeast, different to what you would use in bread for example to cause leavening. It is a good source of protein, dietary fibre, vitamins (particularly B12) and minerals. Furthermore, it is naturally fat-free and many brands are even sodium-free. There are so many ways to use this versatile ingredient, with salads, soups, popcorn or in place of another go to condiment.

If you haven't already given it a shot, do so with this no fail recipe. Season the finished dish to your preference, add some veggies or whatever extras you wish to the pasta. Sit back and dig in, I know you're going to enjoy this!

Non Dairy Creamy Cauliflower Alfredo Sauce
Gluten Free Vegan Creamy Alfredo Sauce

Non Dairy Creamy Cauliflower Alfredo Sauce Recipe


1 tsp olive oil

3 cloves garlic, chopped

1 small onion chopped

3 pimientos chopped

3 loaded cups cauliflower florets

¼ tsp dry oregano**

¼ tsp dry basil**

½ tsp black pepper

1 tsp red pepper flakes (or to taste)

1 tsp salt

1 medium sized potato (boiled and cubed)

1½ cups reserved pasta water* or non dairy milk

3 tbsp nutritional yeast seasoning

1 tbsp extra virgin olive oil (optional)

1 tbsp cornstarch (optional)

*Reserved pasta water refers to the water that the pasta is boiled in which may contain olive oil and salt

** Fresh herbs or dried Italian seasoning can always be substituted.


Heat a skillet on medium-low heat. Add oil and the seasoning and cook for about 2 minutes.

Add the cauliflower, salt and spices. Cover tightly, reduce heat to low and cook until the cauliflower is tender.

Cool slightly, add everything to a blender with pasta water or non dairy milk if using. Blend to a smooth purée then add nutritional yeast and potato. Pulse again until blended and smooth. Adding the extra tablespoon of olive oil to the alfredo sauce may improve the taste and texture. For a thicker sauce you can add the cornstarch. Taste and adjust salt, herbs and yeast if needed.

Toss the pasta with the alfredo sauce, serve and enjoy


For a lower carb version you can omit the potato and the cornstarch. The alfredo sauce will be runnier but equally tasty!

As with traditional alfredo sauce you can add additional vegetables or whatever you like to the pasta.

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