This vegan cauliflower Alfredo sauce with tofu is incredibly savoury, rich and creamy, with the perfect hint of cheesiness. It’s delicious served with pasta as a wholesome dinner that’s ready in around 15 minutes. Gluten-free and dairy-free.

Vegan cauliflower Alfredo sauce

Who else loves all things cauliflower? I do for sure – it’s such a versatile ingredient that never seems to get boring. You can use it for sauces, soups, pizza bases, even desserts. It’s one of those ingredients that’s neutral in flavour on its own and therefore works in a whole range of recipes, whether sweet or savoury.

Vegan Alfredo cauliflower sauce with spaghetti

Today, we are using it for a sauce. More specifically, an amazingly creamy and smooth Alfredo sauce that is so perfect with pasta – and you won’t believe just how easy it is to make!

Vegan cauliflower Alfredo

About this vegan cauliflower Alfredo sauce

If you’ve never used cauliflower in a sauce before, I would 100% recommend it. On the one hand, an Alfredo sauce made with vegetables, much like my roasted red pepper pasta sauce. So it won’t taste exactly like classic Alfredo sauce, which is made with cream and butter, and thus people who haven’t been on a plant based diet for a long time may be able to tell a slight difference.

Vegan Alfredo sauce with spaghetti and fresh herbs

But, this recipe is 100% non-vegan approved. Thud anyone can enjoy this with some fettuccine or spaghetti, regardless of their dietary preference. That’s given the smooth texture and the tastiest savoury flavour that may become your new favourite way to eat more vegetables!

Spaghetti in a dairy-free cauliflower sauce

There is, however, another secret ingredient in this cauliflower Alfredo. And that is tofu. Much like the cauliflower, it has a neutral flavour and helps to create a thicker texture. Then, all you need is a few more simple ingredients for comfort food perfection.

How to cook cauliflower

Cauliflower Alfredo sauce with spaghetti

There are a few ways you can cook cauliflower for this recipe. You can either boil it in a large saucepan for around 8-10 minutes, or steam it in a steamer basket. I would recommend you steam it for around 10 minutes so it is very soft and results in the creamiest sauce.

Closeup of vegan pasta with cauliflower sauce

Cauliflower Alfredo ingredients and substitutions

Ingredients for cauliflower Alfredo
  • Steamed cauliflower. Cook it as per the instructions above.
  • Salt. Make sure to season it generously.
  • Garlic powder. Garlic granules work too.
  • Onion. Fresh onion adds a great savoury undertone.
  • Fresh garlic cloves.
  • Extra firm tofu. The extra firm variety is ideal for a thicker texture.
  • Plant based milk of your choice. I usually use oat milk or soy milk.
  • Cornstarch. Tapioca flour works too.
  • Lemon juice.
  • Pasta of your choice, to serve.
Pasta with a dairy-free cauliflower sauce

Instructions this dairy-free cauliflower sauce

First, simply add the cauliflower, salt, garlic powder, onion, garlic cloves, tofu, plant based milk, cornstarch and lemon juice to a blender or food processor. Blend until very smooth.

Next, transfer the sauce to a large pan and stir over a medium heat for 2-3 minutes. Add cooked pasta of your choice, stir together, and serve. That’s it!

Storing and freezing

You can store this vegan cauliflower Alfredo sauce in an airtight container in the fridge for 3-4 days. It is also freezer-friendly and can be frozen for up to 2 months. Allow to thaw fully in the fridge before reheating on the stove or in the microwave – you may need to add more liquid.

Closeup of a plate of vegan spaghetti with cauliflower sauce

Other delicious cauliflower recipes

Vegan cauliflower Alfredo sauce

Let me know in the comments: what’s your favourite way to cook with cauliflower? If you give this vegan cauliflower Alfredo sauce recipe a go, be sure to tag me on Instagram (@earthofmariaa) so I can see your creations, and leave your feedback in the comments below together with a star rating.

Vegan cauliflower Alfredo sauce

Get the Recipe: Vegan Cauliflower Alfredo Sauce

This vegan cauliflower Alfredo sauce with tofu is incredibly savoury, smooth, and perfect served with pasta for a dinner that's ready in under 15 minutes. You will love this alternative to classic Alfredo sauce that's entirely dairy-free, and gluten-free too!


  • 10 oz gluten-free pasta, of your choice
  • 4 cups cauliflower florets
  • 1/2 tsp salt
  • 1/2 tsp garlic powder
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 8 oz extra firm tofu
  • 1 cup plant based milk
  • 1/4 cup cornstarch
  • 1/2 lemon, juice of


  • Saucepan x2
  • Blender or food processor


  • Cook the pasta according to packaging instructions. Drain when cooked.
  • Cook the cauliflower florets in a large saucepan for around 8-10 minutes. Alternatively, you can steam them in a steamer basket.
  • Drain and rinse the cauliflower, and transfer to a blender or food processor, together with the salt, garlic powder, onion, garlic cloves, tofu, plant based milk, cornstarch and lemon juice. Blend until very smooth.
  • Transfer the sauce to a large pan and stir over a medium heat for 2-3 minutes. Add the cooked pasta, stir together, and serve.
Calories: 363kcal, Carbohydrates: 71g, Protein: 14g, Fat: 4g, Saturated Fat: 1g, Sodium: 480mg, Potassium: 469mg, Fiber: 5g, Sugar: 4g, Vitamin C: 59mg, Calcium: 131mg, Iron: 2mg
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Vegan cauliflower Alfredo sauce