A while back we asked you what recipes you wanted to learn how to make healthier versions of. One of the top requests was pasta with a creamy sauce.


Cauliflower, which once was the most uninteresting vegetable, has become the most versatile. It’s been used to make pizza bases and now to create a delicious creamy pasta sauce. This creamy cauliflower Alfredo pasta is made by blending cooked cauliflower with nutritional yeast and almond milk to mimic a dairy based cream sauce. We added mushrooms and fresh basil, but if mushrooms aren’t your jam, you can add roasted peppers, tomatoes, peas or enjoy it plain.

You can use any pasta you like. If you’ll be using a gluten free or low-carb pasta (Atkins makes a great one), but note that the sauce won’t stick to it and coat it the same way it does with regular pasta. Nonetheless it’ll still work and taste great.


Creamy Cauliflower Alfredo Pasta with Mushrooms [VEGAN]

Cauliflower is the secret ingredient to this vegan creamy Alfredo sauce. Smother your favorite pasta init and add mushrooms and fresh basil for a delicious meal. This recipe is vegan, gluten free, dairy free and has no added sugar.
Course: Mains
Dietary: No Added Sugar, Vegan
Servings: 4


  • 1 medium Cauliflower washed and cut up into small florets
  • 1/3 cup Nutritional Yeast
  • 1/2 cup almond milk
  • 2 cloves garlic minced
  • 1 tbsp olive oil
  • 300 grams mushrooms washed and sliced
  • handful fresh basil leaves
  • 1 packet pasta


  • Boil a pot of water. Wash and cut the cauliflower into small florets. Add florets to the boiling water and boil for 5-8 minutes, or until they’re soft. Remove and drain.
  • Place boiled cauliflower, sautéed garlic, nutritional yeast and almond milk in a blender. Blend until it is a completely smooth sauce. Add salt and pepper to taste.
  • Prepare the pasta according to the package instructions.
  • While the pasta is cooking, heat olive oil in a frying pan and add the minced garlic cloves. Sauté for 3 minutes until soft and fragrant. Add sliced mushrooms and cook for a further 5-8 minutes, until the mushrooms are cooked through. Remove from heat.
  • Drain the pasta in a colander. In the empty pot the pasta was in, add the cauliflower Alfredo sauce and place on the stove to heat it up. Once heated, add the pasta back into the pot and toss to coat it well. Add the mushrooms to the pasta and mix. Divide into bowls and serve with a handful of fresh basil leaves.


You can replace the Almond milk with another plant or nut milk of your choosing.
This pasta doesn’t reheat well, so serve immediately for the best results.



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