Creamy Cauliflower Alfredo Pasta Without Dairy
This creamy cauliflower Alfredo pasta without dairy blends tender cauliflower, garlic, and plant-based milk into a smooth sauce for a cozy weeknight dinner.
By Nora Bellweather ·
Recipe
Creamy Cauliflower Alfredo Pasta Without Dairy
By Nora Bellweather · Italian-inspired
- Prep
- 15 min
- Cook
- 25 min
- Total
- 40 min
- Serves
- 4
- Level
- Easy
Ingredients
- 1½ lb cauliflower florets, cut into roughly 1-inch pieces
- 12 oz dry egg-free fettuccine
- 1 tbsp fine salt, for the pasta water
- 2 tbsp olive oil
- 4 clove garlic, thinly sliced
- 1½ cup plain, unsweetened soy milk
- 3 tbsp nutritional yeast, optional
- 1 tbsp lemon juice
- ¾ tsp fine salt, for the sauce
- ¼ tsp ground black pepper
- 2 tbsp chopped fresh parsley
Method
- 1
Place the cauliflower in a 4-quart saucepan and add enough water to cover by 1 inch. Bring to a boil over high heat, then reduce to a steady simmer and cook for 10–12 minutes, until a fork slides easily through the stems.
- 2
Drain the cauliflower thoroughly and let it stand in the colander for 5 minutes so excess steam can escape.
- 3
While the cauliflower cooks, bring 3 quarts of water to a boil in a separate large pot. Add the 1 tablespoon salt and fettuccine, then cook for the package’s recommended al dente time, stirring occasionally.
- 4
Before draining the pasta, scoop out and reserve 1 cup of its cooking water. Drain the pasta without rinsing.
- 5
Heat the olive oil in a 12-inch deep skillet over medium-low heat. Add the garlic and cook for 1–2 minutes, stirring, until fragrant but still pale; remove the skillet from the heat.
- 6
Transfer the cauliflower, garlic and its oil, soy milk, nutritional yeast if using, lemon juice, 3/4 teaspoon salt, and black pepper to a blender. Follow your blender’s hot-liquid instructions, leave room for expansion, and vent the lid as directed; never blend warm ingredients in a sealed personal blender.
- 7
Blend the sauce for 1–2 minutes, stopping to scrape down the sides as needed, until completely smooth. Work in batches if necessary.
- 8
Pour the sauce into the skillet and warm over medium-low heat for 2–3 minutes, stirring, until steaming gently without boiling rapidly.
- 9
Add the drained pasta and toss over medium-low heat for 1–2 minutes. Add reserved pasta water 2 tablespoons at a time until the sauce coats the noodles and falls easily from the tongs; you may not need the full cup.
- 10
Divide the pasta among four bowls and sprinkle with the chopped parsley.
The story behind it
Tender cauliflower blends into a creamy garlic sauce that coats every ribbon of pasta, without dairy or cashews. A little lemon and nutritional yeast give it a savory finish. It’s a comforting dinner made with familiar grocery-store ingredients.
A Creamy Sauce Built From Cauliflower
The key to this sauce is cooking the cauliflower until it is completely tender. Slightly firm florets can leave little grains in the finished sauce, even after blending. A fork should slide through the stems without resistance. Olive oil adds richness, while plain, unsweetened plant-based milk helps the vegetables blend into a smooth coating for the pasta.
This is a cauliflower-based Alfredo-style sauce, so it has a lighter texture and a gentle vegetable flavor rather than the richness of butter and cream. Garlic, nutritional yeast, and a small amount of lemon give it balance without hiding the cauliflower.
Ingredient Choices and Substitutions
- Plant-based milk: Unsweetened soy milk works especially well because it has some body. Plain, unsweetened almond milk also works. Avoid vanilla-flavored milk and sweetened varieties.
- Cauliflower: Fresh or frozen florets work here. Use the same weight of frozen cauliflower, and cook until fully tender rather than relying only on the timer.
- Nutritional yeast: This adds a savory, slightly cheesy note. Look for it near the seasonings or baking ingredients. You can leave it out; taste the blended sauce and adjust the salt before serving.
- Pasta: Choose egg-free fettuccine, linguine, or a short shape such as penne. For a gluten-free dinner, use gluten-free pasta and check the other packaged ingredients.
Make-Ahead and Storage
For the smoothest make-ahead meal, refrigerate the sauce separately from the pasta. Store it in an airtight container for up to four days. Refrigerate leftover dressed pasta for up to four days as well. The pasta absorbs sauce as it sits, so it will need additional liquid when reheated.
Warm leftovers in a skillet over medium-low heat with a splash of water or unsweetened plant-based milk. Stir gently and add more liquid a tablespoon at a time until the sauce loosens. Freeze the sauce alone for up to two months, thaw overnight in the refrigerator, and blend again if it looks separated.
Frequently Asked Questions
Can I make this without a high-powered blender?
Yes. Cook the cauliflower until very soft and use a standard countertop blender, working in batches if needed. Blend longer and scrape down the sides between rounds. An immersion blender works, but the sauce may have a little more texture.
Why is my sauce too thick?
Cauliflower size, pasta shape, and evaporation all affect thickness. Reserved pasta water helps loosen the sauce while keeping it attached to the noodles. Add it gradually rather than pouring in the entire cup.
Can I add vegetables or beans?
Yes. Stir in cooked broccoli, thawed peas, or drained white beans when you toss the pasta with the sauce. Heat them through before serving. Keep additions modest so there is enough sauce to coat everything.
How do I keep the garlic from tasting bitter?
Cook it briefly over medium-low heat, just until fragrant. It should remain pale, not browned. If the garlic burns, start that small portion again before blending it into the sauce.
Serve the pasta while the sauce is loose and glossy, with parsley and black pepper on top. A green salad or roasted broccoli makes a good side.
