On these early-spring cold rainy days you can find yourself still craving warming, comforting dishes for dinner. Creamy pasta can be a great comfort dish for feeding a family or group of people – and it doesn’t always have to be so heavy. Traditional alfredo sauce is typically made with cream, butter and cheese. Since discovering an intolerance to dairy years ago I was excited to find this alternative that uses real food instead of artificial dairy products. This cauliflower alfredo recipe from Oh She Glows is a great dish to make if you are newly vegan or for friends and family who are not vegan, as they will not be able to tell the difference!

The cauliflower keeps the sauce super creamy and decadent and the nutritional yeast and spices bring the flavour.

This dish won’t leave you feeling tired and heavy and is packed full of nutrients. Cauliflower is a great source of vitamin C, vitamin K, protein, magnesium, fibre, potassium and manganese. This sauce can be served over your favourite pasta – there are many gluten-free alternatives as well! This recipe makes about 3 cups of sauce.

*This recipe is recommended to use a good high speed blender, you can use a food processor as well if you do not have one.


  • 4 heaping cups cauliflower florets (1 small/medium cauliflower)
  • 1/2 tablespoon extra virgin olive oil
  • 1 tablespoon minced garlic (from 2 med/lg cloves)
  • 1/2 cup unsweetened and unflavoured almond milk (or non-dairy milk ofchoice)
  • 1/4 cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon onion powder
  • 1/4-1/2 teaspoon garlic powder
  • 3/4 teaspoon fine grain sea salt, or to taste
  • 1/4-1/2 teaspoon pepper, to taste
  • Fettuccine pasta of choice
  • Fresh parsley, for garnish


  1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.
  2. Meanwhile, add the oil into a skillet and saute the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.
  3. In a high speed blender, add the cooked and drained cauliflower,sauteed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. If using a Vitamix use the tamper stick as needed. The key here is to get a really smooth sauce so don’t be afraid to let it run for a minute or so. Set aside.
  4. Bring a large pot of water to a boil. Add your desired amount of pasta and boil for the time instructed on the package. Drain pasta.
  5. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavour).
  6. Serve with fresh minced parsley and black pepper. Feel free to add in your favourite sauteed or roasted vegetables. I think peas, spinach, or broccoli would work very nicely! I added mushrooms, but I wasn’t overly crazy about them in this dish.

Oh she glows has many great vegan recipes, she is often a go to when it comes to finding new recipes to try. We sell her newest recipe book here at
The Green Moustache and even have a store copy for you to browse while you enjoy a tasty lunch or beverage!

This recipe is brought to you by the Green Moustache, be sure to drop by the local Squamish restaurant for a healthy bite and more recipes like this one!

The green moustache

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