Vegan Alfredo Recipe


  • 1 small head of cauliflower, chopped (about 3 heaping cups)
  • 2 tablespoons olive oil
  • 2 cloves garlic, smashed and minced
  • 2 teaspoons pine nuts
  • 2¼ cup almond milk
  • 2 teaspoons of each: salt, pepper, oregano and basil
  • juice of half a lemon
  • ¼ cup plus 1 tablespoon nutritional yeast


  1. In a medium-sized pot, cook the olive oil, garlic and pine nuts over medium heat for 3–4 minutes, or until garlic is golden brown.
  2. Add in the almond milk and bring to a boil.
  3. Reduce heat to medium and add the cauliflower and spices and cook until cauliflower is soft (about 8 minutes).
  4. Transfer to a high-powered blender and add in the lemon juice and nutritional yeast and blend on high until smooth.
  5. Add over your favorite gluten-free pasta or zoodles and top with fresh basil.

Super flavorful, super creamy and super vegan? If you’re steering clear of dairy for any reason — you’re following a vegan diet, just can’t process the stuff or are just reducing your intake —  that doesn’t mean you can’t enjoy rich-tasting meals, like this Vegan Alfredo.

Vegan alfredo step 1 - Dr. Axe

Cauliflower is the star of this veggie dish. It gives the vegan alfredo that indulgent feel while also adding in a heaping amount of vitamin C with nearly no sodium, sugar or fat. Now that’s a team player kind of food. Garlic, Italian seasonings and pine nuts ensure that every bite is brimming with taste. I know this vegan alfredo is going to knock your socks off.

Vegan alfredo ingredients - Dr. Axe

We’ll start by heating the olive oil, garlic and pine nuts in a medium-sized pot over medium heat for 3–4 minutes, or until the garlic is golden brown — not burning! The sweet smells that will fill your kitchen should let you know that you’re off to a great start.

Vegan alfredo step 2 - Dr. Axe

Now add the almond milk to the same pot and bring to a boil. Once the mix is bubbling, reduce the heat to medium and toss in the chopped cauli and spices.

Vegan alfredo step 3 - Dr. Axe

Keep this cooking for 8 minutes or so — when the cauliflower is soft, it’s ready. Now, transfer the whole mix to a high-powered blender. Add in the lemon juice and nutritional yeast (it’ll give this vegan alfredo that smooth finish that’s normally associated with cream). Then blend it all up until smooth.

Vegan alfredo recipe - Dr. Axe

This vegan alfredo sauce is absolutely delicious served over zucchini noodles or gluten-free pasta and topped with fresh basil. I love that it tastes just as great as expensive restaurant alfredo, but it’s so good for you. In fact, I challenge you to make this for your family and not tell them that it’s healthy. I bet they’ll have no idea that this alfredo is vegan.

Josh Axe

Get FREE Access!

Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE!

Free eBook to boost
metabolism & healing

30 Gluten-Free Recipes
& detox juicing guide

Shopping Guide &
premium newsletter


Leave a Reply

Your email address will not be published. Required fields are marked *


  1. Sherrye on

    What is nutritional yeast? If someone has problems with yeast or fungal infections would this exacerbate the problem?

    • Susan on

      Probably best to avoid using it. The nutritional yeast is used for flavoring of cheese and nuts and for B12 which vegans need. You could use a vegan parmassian product in place of the yeast.

  2. Karen on

    Would make again but would cut back on the black pepper!
    Otherwise easy and delish! Served over a bed of fresh spinach!

  3. Daniel on

    Dr Axe,
    This is a banging recipe which tastes rad! Really like a cheese pasta sauce (which rocks because I’m dairy-free right now!) and I also usually smoother my gf pasta dishes with shed loads of black pepper so the amount in the recipe was great for me.
    Thanks a lot, it was a cinch to follow and I had all the store cupboard ingredients already…, win-win?

  4. Roberta on

    I can tolerate a serving of cauliflower. Once it is mashed or condensed, it creates gastric distress. How can I reduce the amount for this recipe. I will be substituting the almond milk with homemade cashew milk due to allergies.

    • Dr. Josh Axe on

      Hi Roberta, you may try 4 tablespoons of arrowroot powder, 1½-2 cups cashew milk, ½ cup nutritional yeast, juice of ½ lemon, 2 cloves garlic, 2 teaspoons pine nuts and 2 tablespoons olive oil. I hope this helps!

  5. LISA on

    This recipe is awesomely delicious! I used almonds as I didn’t have pine nuts. It was great over spiralized yellow squash. I love that you can make a creamy sauce with healthy ingredients and lots of veggies

  6. Charis on

    This was delicious! We did use a bit of almond flour instead of yeast, just because we didn’t have any, and served it over zoodles and mushrooms. My son is almost 9 and loved it! I am freezing the remaining sauce for a casserole dish next week. Thank you, Dr. Axe!

  7. Eric on

    Is there any way you can post the nutritional value for this recipe. I’m on the keto diet and am on struck protein, fat, and carb intake. Thank you for the recipe though.

  8. Gina on

    I made this and while I was blending the sauce, I put a bit more olive oil into the pan and added green bell pepper and mushrooms. After blending the sauce, I added the sauce back to the pan with the mushrooms and bell pepper and added the pasta and it turned out delicious!

    Thanks for the great sauce recipe!

  9. Sharon Wegner on

    Because someone asked, here is the nutritional info based on 4 servings as written


    1 small head of cauliflower, chopped (about 3 heaping cups)
    2 Tbs olive oil
    2 cloves garlic, smashed and minced
    2 tsp pine nuts
    2 ¼ cup almond milk
    2 tsp of each: salt, pepper, oregano and basil
    juice of half a lemon
    ¼ cup plus 1 tablespoon nutritional yeast

    Servings: 4

    Nutrition Facts
    Serving size: 1/4 of a recipe (13.6 ounces).
    Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
    Nutrition information calculated from recipe ingredients.

    Amount Per Serving
    Calories 185.24
    Calories From Fat (75%) 138.58
    % Daily Value
    Total Fat 10.62g 16%
    Saturated Fat 1.11g 6%
    Cholesterol 0mg 0%
    Sodium 968.78mg 40%
    Potassium 253.97mg 7%
    Total Carbohydrates 13.43g 4%
    Fiber 6.51g 26%
    Sugar 1.87g
    Protein 11.09g 22%

  10. N on

    We only used 1/2 tsp pepper, 1 1/2 tsp salt and the other spices were the same as the original recipe. We also didn’t use pine nuts, used 3 cloves garlic and ate this on red lentil pasta. It was delicious!


More Recipes