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Cauliflower Alfredo Pasta

This cauliflower alfredo sauce is the perfect healthier version of a traditional alfredo sauce, and it is vegan! It takes minimal time to prepare and is good for meal prep. Feel free to adjust the seasonings to your preference. You can add ½ cup of shredded cheese at the end for a more rich and cheesier taste (after blending, transfer the sauce to a pot over medium-low heat and add the cheese, stirring until it melts). To add more protein and fiber to this meal, you can swap your regular pasta for a pasta made with chickpeas or lentils. This recipe is kid-friendly, as it is a fun and different way to introduce more veggies to children’s diet as this pasta sauce does not actually taste like veggies. Cauliflower is a great source of vitamin C, which has antioxidant roles in the body as well as enhances iron absorption and increases collagen synthesis. Cashews make this sauce super creamy without any extra heavy cream and are full of healthy fats, which are needed by our body to make our cell membranes, vitamin D, and sex hormones. Fat is also one of our main energy sources and provides palatability to our foods. Cashews are also a good source of protein, which is important for maintaining strong bones, muscles and organs. Protein is also a part of all reactions that occur in our body, from digesting and absorbing food, doing physical activity, and maintaining body functions at rest.

  • Yield: 4 servings 1x


  • 2 cups raw cauliflower florets (¼ head of cauliflower, or 200 g)
  • ¼ cup cashews
  • ¼ medium onion, cut into chunks
  • 2 garlic cloves (or ¼ tsp garlic powder)
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp chili powder
  • ¼ tsp dijon mustard 
  • 1 cup reserved water (either from pasta or from cauliflower water)
  • 300 grams of pasta 


  1. Add the cauliflower, cashews, and onions to a pot and fill with water. Boil for 10-15 minutes, until fork-tender. Reserve 1 cup of the water before draining.
  2. Add the cauliflower, cashews, onion, reserved water, garlic, spices and mustard to a blender and blend on high for 1 minute, until smooth. 
  3. Cook your favorite pasta according to the package directions. 
  4. Mix the sauce and pasta together, and enjoy! 


 Reference recipe: 

Recipe Reviewed by Annie Tsang, RD


  • Serving Size: 1 serving
  • Calories: 120
  • Sugar: 0g
  • Sodium: 350 mg
  • Fat: 14g
  • Saturated Fat: 2.5g
  • Trans Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 3g
  • Protein: 7g

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