Monday, September 23, 2019

Creamy Vegan Alfredo Sauce

Alfredo sauce and pasta

If you love Alfredo sauce but don't love the heavy fat content from the cream and butter, this healthy vegan Alfredo recipe is for you! It is very easy to make, smooth and creamy, tasty and the perfect dairy free, nut free, parve and gluten free substitute for the traditional high fat and caloric Alfredo sauce. I'm excited about it and the possibilities. Weight Watchers are you listening?

I just made a batch in minutes, and ate a 1/2 cup of it over homemade zucchini (zoodles) noodles that I made in my spiralizer. If you are a Weight Watcher, you will be glad to know that my little lunch was ZERO points.

Alfredo sauce with zucchini spirals - zero points

If you are not watching your weight but care about your health, you will be glad to know that this recipe is made from healthy low fat ingredients. It tastes great on gluten free pasta!

I made the sauce in my food processor, and it required no additional cooking. It is a basic recipe that is leaves room for options of your preference. For example, you may like to add some Italian seasoning, nutritional yeast, sauteed mushrooms, sauteed spinach, tomatoes, olives, capers, or garlic powder. I like to add sauteed mushrooms and spinach to the finished batch. I stir it in after the sauce is processed.

If you are not familiar with nutritional yeast, it is a non-dairy product that has a slight cheesy taste. Many vegans or those who cannot have dairy use it in place of grated cheese in recipes. It can be purchased on Amazon or in a health food store or Whole Foods. It is kosher and great to use in parve recipes. It also provides protein, B vitamins, and selenium - all beneficial nutrients. Of course it is completely gluten free.

If you need a non-dairy white sauce for any recipe, this one is a winner for taste and nutrients!
If you prefer a red sauce over pasta, try outstanding  chunky eggplant sauce which is amazing.

Author: Judee Algazi @
Prep Time: 10 minutes which includes cooking the cauliflower rice
Serves: 4-6

2 cups of cooked white beans, drained ( I used canned navy beans)
3/4 cup of nut milk (I used cashew milk)
2 cups of cooked cauliflower rice ( I use frozen from Trader Joe's or Whole foods)
Pink salt and cracked pepper to taste
optional: Italian seasoning, lemon juice, garlic powder, nutritional yeast( about 2 tablespoons), sauteed mushrooms, sauteed spinach.

Place cooked beans and cooked cauliflower rice in and 6 cup or larger food processor. Add 1/2 cup of nut milk and process. With the lid closed, drizzle in the remaining 1/4 cup of nut milk from the shute as the food processor is blending until you reach a thick creamy consistency. If you are going to add mushrooms or spinach, mix in after the sauce is processed and done. Toss in with pasta or zucchini noodles .  

My Notes: 

1. If you do not have a spiralizer, I highly recommend this one .Spiralizer By Palermo- Voted the Best Vegetable Maker. It is easy to use and inexpensive and has been very sturdy for me. I believe it is on sale for $16.95 on Amazon. 

2. You can sautee mushrooms and spinach and mix it with the Alfredo sauce. Try olives and tomatoes too. Stir them in after the sauce is processed in the food procesor and ready.

3. It is really good with 2 tablespoons of nutritional yeast. But try a little and go slowly if you are not used to it to make sure you like the flavor. You might want to divide it up and try only half with the nutritional yeast

4. I use gluten free pasta which is available at Trader Joe's and most supermarkets !

Joining  Weekend Cooking at Beth Fish Reads Blog where anyone can share a food related post. 

Also share at Friday at the Fire Station Link Party

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  1. Delicious! I love mine with extra nutritional yeast please :-)) I sprinkle nutritional yeast almost on everything :-))

    1. Angie,
      I've had nutritional yeast in the house for a long time, but never tried it. This was my first recipe that I tried it . I think I have to acquire a taste for it.

  2. I have tried pasta with zucchini "noodles" (that I bought at Trader Joe's) but it was pretty boring. However, this sauce sounds like it could make a huge difference!

  3. Hi! Your dishes lokk very delicious. Thanks for sharing.

  4. You always surprise me with your replacements of dairy and gluten where you make a dish without any of its traditional ingredients. Ingenious!

    best... mae at

  5. Thanks for posting the recipe. I too try and cut back on the cream when it comes to some recipes.

    1. Tina,
      I'm always looking for healthier recipes. This one is unusual but good

  6. A good alternative. Cheers from Carole's Chatter

  7. Love this sauce -- we have vegan family members so I'm super happy to get this recipe.

    1. Yes, it was good especially with the spinach and mushrooms and some nutritional yeast

  8. Afraid I'm one for for the traditional high fat and caloric Alfredo sauce :) but it's always good to have a tasty alternative available for when friends or relatives with gluten free or no dairy needs come over.

  9. What an amazing recipe Judee...using white beans and cauliflower to create a creamy sauce...fantastic!
    Have a wonderful week and thanks for the recipe!

  10. Wow- my spiralizer has been tucked away in my closet for years, so I'll have to get it out again to make this delicious recipe! I've never heard of nutritional yeast before- it sounds like something interesting to try. BTW, thanks so much for stopping by my blog G'day Souffle'- hope to see you again there!

  11. YUM!! Thanks so much for linking up at the #UnlimitedMonthlyLinkParty 5. Shared.

  12. White beans and cauliflower, both of which I like, combined to create a creamy sauce is genius.


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