5 from 1 vote

Lighter Cauliflower Fettuccine Alfredo Sauce

This Cauliflower Alfredo Sauce, while healthy, is still delightfully creamy. It's lighter in calories but not lacking at all in flavor! (From Fuss-Free Vegan, copyright © 2017 by Sam Turnbull. Used by permission Penguin Random House.)

Course Main Course
Cuisine American
Keyword cauliflower fettuccini alfredo, dairy free alfredo sauce, vegan alfredo sauce
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 107 kcal


Alfredo Sauce

  • 1 head cauliflower
  • 4 cloves garlic
  • 1 cup vegetable broth
  • 1 cup full-fat coconut milk (or vegan cashew cream - see notes for recipe)
  • 2 tsp white miso paste
  • 1.5 tsp salt


  • 1 lb gluten free fettuccini (can use regular if not GF)
  • vegan parmesan (optional)
  • parsley (optional)
  • black pepper


  1. For the cauliflower alfredo sauce, place the cauliflower, garlic cloves, vegetable broth, and coconut milk/vegan cashew cream in a large frying pan or saucepan and bring to a simmer over medium heat. Cook for about 10 minutes, until the cauliflower is very soft and falls apart when pierced with a fork. 

  2. Add the white miso paste and salt. Using an immersion or stand blender, blend the cauliflower and its cooking liquid. If you use a stand mixer, do this in batches, being careful not to fill the blender too high, so the hot liquid doesn't explode out of the top.

  3. In the meantime, cook the pasta according to the package directions, then drain.

  4. Return the pasta to the pan, then pour the cauliflower afredo sauce over top. Toss to heat through. To serve, garnish with a sprinkle of parmesan, parsley, and freshly cracked black pepper. 

Recipe Notes

Nutrition Facts
Lighter Cauliflower Fettuccine Alfredo Sauce
Amount Per Serving
Calories 107 Calories from Fat 45
% Daily Value*
Fat 5g8%
Carbohydrates 12g4%
Fiber 3.5g15%
Protein 5g10%
Vitamin A 200IU4%
Vitamin C 74.3mg90%
Calcium 40mg4%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.