Vegan Alfredo Sauce (paleo, soy-free & nut-free)

Vegan Alfredo Sauce (16)


Every time I post a new dairy-free recipe for our collection of dairy-free awesomeness that is the Done with Dairy Toolkit, I just want to start the post with BOOM.

So today, I did it… and I think a Paleo & Vegan Alfredo Sauce recipe deserves it. Don’t you?

This sauce is stacked with simple (wholesome) ingredients, with very little oil or unnecessary additives. No starches, soy, or weird flavorings.

As for the nutritional yeast, it’s a bit up in the air as to whether or not it’s suitable for the paleo diet. Eating copious amounts of it have been shown raise your uric acid levels which leads to insulin resistance… but you have to eat a huge amount of it to experience this. So, I say trust your gut. And, if you’re not into using nutritional yeast, my cream of mushroom soup recipe works as a fantastic paleo pasta sauce!


Because I was making this delectable sauce for Kevin, I used brown rice pasta, but if you’re grain-free you could use:

So many options, no matter your eating style.

Easy recipe. Quick to make… What more could a girl ask for?

Ah yes, to share this recipe (Twitter, Facebook, Pinterest, email…) with at least 3 of your friends. Think of it as a “payment” for my savory creation ;)

Vegan Alfredo Sauce (60)

To print, email or text this recipe, click here.

4.4 from 9 reviews
Paleo & Vegan Alfredo Sauce
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 
Cook time: 
Total time: 
Serves: 4
Ultra creamy Alfredo sauce that's completely free of dairy, soy, nuts, grains and starches.
  • 2 cloves garlic, minced
  • 1 teaspoon extra-virgin olive oil
  • 2 cups roughly chopped cauliflower
  • 1 cup roughly chopped parsnip
  • ½ cup roughly chopped parsley root, or additional parsnip
  • 1 tablespoon white cooking wine
  • 1½ cup non-dairy milk
  • ½ cup nutritional yeast
  • 2 teaspoons gluten-free Dijon mustard
  • 1 tablespoon fresh lemon juice
  • Freshly ground pepper, to taste
  • Sea salt, to taste
  1. Add minced garlic and olive oil to a medium saucepan and saute on medium-high heat for 1 minute. Add chopped cauliflower, parsnip and parsley root. Continue to cook for 1 minute.
  2. Add cooking wine, continue to cook for 2 minutes.
  3. Add non-dairy milk, cover and bring to boil. Reduce heat and simmer covered for 6-7 minutes, until vegetables are soft.
  4. Pour cooked vegetable mix into the bowl of your food processor or high-powered blender. Add remaining ingredients and puree until ultra smooth, about 2 minutes.
  5. Makes 1½ cups of dairy-free Alfredo sauce
If you do not have access to parsnips or parsley root, I'm sure additional cauliflower could be used.

View nutrition information (once on page, scroll down)

Vegan Alfredo Sauce (122)

As I mention in the recipe, feel free to use extra cauliflower in place of the parsnip and parsley root. It was my first time cooking with parsley root and I was really impressed with the herbal taste it brought in. It’s not that great raw, but cooked… hubba, hubba!


The alcohol in the cooking wine is cooked off during the saute process. If you don’t want to include it, no worries. I could add the stuff to every savory dish. It adds so much bold flavor!


You’ll want to cook the veggies until they’re nice and soft, like this. A film should develop on the side of the pot. That’s normal.

Vegan Alfredo Sauce (89)

Add the yeast, mustard, lemon, salt and pepper, blend, and add to a pasta of your choice!

Vegan Alfredo Sauce (84)

Pin It

Comments | Leave Your Comment

  1. I have a cauliflower languishing in the fridge… Do you know if it’s alright to just slice off the brownish parts when they develop? Is the rest alright? I hate to pitch the whole thing, but I’m sort of in the camp of “If it looks at all suspicious and cost me less than a doctor’s co-pay to purchase, it’s going in the bin.” Unfortunately, that has caused a LOT of waste in our house and I’m trying to rein it in this year. Better to hack off half of it than waste the whole lot if I can. I bet this would be good over a white fish, too. Thanks!!

    • Oh ya, I slice off the brown bits all the time. Have at ‘er!

  2. Oooh yes! Parsley root is a veggie I’ve yet to try so I’m going to try to track some down. You know how much I love my new veggies! You are on such a roll with these dairy free creations, it blows my mind! Was this recipe Kevin-approved?

    • It wouldn’t have gone up on the blog if he didn’t approve it! He was ALL about this sauce!

  3. OMG…I simply LOVE you for this creative, amazing solution to my saucing woes since veering paleo!…I have firm belief that this will be showing up in ever-so-many of my “classic” dishes I had given up on concocting…I can use Konjac noodles….spiralized courgette….spoon over a paleo Eggs Benedict or Florentine….use in place of bechamel (white sauce)….You are a culinary genius and savior…’Nuff said..except THANK YOU FOR THIS.

    • I’m so happy that you’re exciting about it, Donna! Have you seen my cream of mushroom soup? It’s an awesome sauce for EVERYTHING. Enjoy! (and be sure to come back and let me know how you like it!)

  4. WOW! LOVE IT!!! Totally worthy of an introductory BOOM! I’d even say it deserves a BING! BAM! BOOM!

    Good thing cauliflower happens to be on sale again this week and I was planning on getting 4 on my way back from work. Now I know what I’ll be using some of it for! :)

    • You totally called the cauliflower yesterday. Well done. I think I’m obsessed with the stuff. And… who doesn’t love sales? That’s fabulous!

  5. This look awesome – think I might try incorporating it into a paleo lasagne creation too. Cauliflower seems to be the way forward – I’m keen to try a cauliflower pizza crust but there are so many recipes out there I’m not sure which way to go. Keep up the good work Leanne – you are my trusted source of dairy/gluten/soya free recipes :)

  6. Golly, I hope my cauliflower and parsnip hold on until next week when I am hoping the nutritionist will say I can add things back into my diet like nutritional yeast and parsnip! And *just* 2 days ago a spiralizer was delivered that I ordered! I’m so eager to try this with zucchini noodles! BOOM is what they do here for every home team football touchdown at the university. I *love* this idea for using the cauliflower instead of trying to make a cauliflower taste like (greenish) mashed potatoes.

  7. Brilliant idea. “Genial” as we say here ! I haven’t eaten anything “Alfredo” in soooo many years. Can’t wait to try this version. Merci.

    • I read your comment to him. He smiled :) Hope your midterms are going well… are they almost out of the way?

  8. Yes!!! A dairy free/nut free sauce. I can’t wait to give this a try on the weekend. :)

  9. Uhh, how did I not know Parsley had a ROOT?? What kind of veggie loving vegan AM I?! :)

    I would LOVE to get my hands on some of that. I LOVE seeking out unusual veggie items I’ve, not only never COOKED with but never even HEARD of, to experiment with. It’s like my own personal version of “Chopped” (a mystery basket cooking show on Food Network.). LOL

    • I love chopped. I watch reruns of it all the time and sit on the couch yelling at people. I’m pretty sure I would die on that show.

  10. HI Leanne,
    Just finished eating this Great meal! Thanks for the Inspiration and Creative Juices! I can’t believe this sauce is made of …. veggies … mind boggling …

  11. Leanne, you are so clever! I cannot wait to try this! One question though… I have been on the candida diet for quite some time and I am about to start adding foods in (God willing) and was curious about nutritional yeast. Is this a product that should be a big no no for awhile? It is popping up in so many amazing recipes and I haven’t been able to try it!

    • Hi Kelli – it depends on how severe your candida was/is. You want to look for inactive yeast. I’m not sure that Bob’s Red Mill nutritional yeast is inactive, but I do know that it exists. The inactive stuff should be okay… but test a small bit to make sure you don’t have a bad reaction to it. Hope that helps!

  12. I really want to try this! One question – is the white wine essential? I don’t have any and I know if I bought some the rest of it would go bad…

    • Hi Marlies – I haven’t personally tried it without the white cooking wine, but I’ve been told by others that it’s fine without! Enjoy :)

  13. Hi there, I’m hoping to make this for my mum and I, served on zucchini noodles, but just wondering how you think a few modifications would affect the flavour? I would have to omit the nutritional yeast, oil & wine vinegar and was envisioning using a homemade almond milk as the non dairy milk source. I’m a bit dubious as to how this might turn out? It’s so difficult to find a pasta sauce as I have so many food sensitivities (no nightshade for me , meaning no typical tomato deliciousness! ) – so I am hopeful that this one will be a success!! Thanks!

  14. Yummie, this looks really wonderful. I have never thought about making a pasta sauce from cauliflower – great idea!

  15. What could be used instead of the nutrional yeast? I see this in many recipes but it makes me very sick to my stomach. We are on super duper restrictive diets due to Lyme Disease and food allergies/sensitivities. No chocolate, no dairy, no cocoa, my son can’t have coconut, no oregano, no sugar, no gluten, no fruit and no sugar, and many foods make us very bubbly and sick so I’m searching for things that will be better for us to eat. I saw your site and thought this would be a great way to start. We have such a hard time finding anything to eat… not supposed to do grains so much, either. The list goes on. I wanted to get a hold of you to ask questions but I’m not sure how to do that. Love what you have on your site, though. Everything looks so wonderfully yummy.

  16. Wow, this looks incredible! I love that it’s an alfredo sauce without cashews. I will be trying this out this weekend for sure. Thanks so much for sharing. I got so happy when I saw this! :)

  17. Leanne,
    I stumbled across your site this morning looking for some vegan smoothie recipes when I saw your Vegan Alfredo recipe. I haven’t had an Alfredo sauce in close to 4 years since deciding to go vegan and I was so excited at the possibility you presented. So I ran to the grocery store and picked up what I didn’t have and made it for supper this evening.
    BOOM Girl! This Alfredo recipe is THE BOMB!! It was so delicious and had almost the identical texture and consistency as the non-vegan version. My 10 year old son, 14 month old son, my boyfriend and I, all thoroughly enjoyed this meal. I am going to share this recipe with all of my food loving friends, and wanted to thank you for bringing Alfredo back into my life!
    I look forward to trying out many more of your recipes.
    Thank you so much for sharing :0)

    • Woohoo! I’m so happy that you found me and that you liked this recipe. Thanks for sharing your love, Luanda. I loved reading your story :)

  18. I made this recipe to the letter. I didn’t have the parsley root so I used that much extra parsnips. It turned out a little more orange than the picture and reminded me more of vegan cheddar cheese than alfredo. My kids and husband didn’t like it, and I wasn’t a big fan either this time, turned out like many other “not-cheese” recipes we haven’t been crazy about. Still searching for the one. I was so excited when I saw this recipe and really really wanted it to work. Sorry!

  19. Thanks, Jacqueline, for your honest rating and review of something you actually took the time to make. I will never understand why people write reviews and rate recipes without actually making them! Just a pet peeve of mine, but why even have reviews and ratings for something if people are going to be so disingenuous and intentionally misleading? It renders the entire rating/review 100% illegitimate and completely inaccurate. In short, it is a waste of time for both the writer of such nonsensical ratings/reviews, as well as the readers.

  20. We are not vegan’s, but I have been trying to make plant based meals at least 3-4x a week. My son has a nut allergy, so most of the Alfredo recipe’s I have found will not work for us. I made this for dinner tonight using Original Coconut Milk and I added in some Dried Minced Onions and the whoel family liked it. The kids (2 and 5) did not complain at all :) and ate their full bowls, and my husband even took leftovers for work tomorrow – which he normally doesn’t do on my vegan nights (granted I did add in a little bit of shredded leftover chicken for him, but still!)

    Thanks for this recipe

    • I also have to add mine was much more orangy than pictured, and didn’t taste like my deliciously creamy and fatty Cow based stuff, but like I said, it was very good still!

  21. Hi!!
    First off I LOVE LOVE LOVE your website and I am recommitting it to all of my Gluten-Free Dairy-Free friends!

    Secondly I was wondering how important it is to use nutritional yeast in this recipe? Could I substitute ground up flaxseed for it instead?
    Would it change the taste? Or consistency?
    Does nutritional yeast add an important flavor to this recipe?


  22. I LOVE this recipe… made it last night the minute I found it on your site. Your food is beautiful! I’m a holistic health coach, but I am not big on complicated cooking strategies, so love how easy this was! Thanks! Tawny @

    • Hey Tawny! Thanks for stopping in and introducing yourself. LOVE that you loved the sauce. Enjoy your weekend ;)

  23. I tried this recipe for our dinner tonight. It was very tasty! My husband loved it, too. Thanks so much for sharing it.

  24. Hi ! this receipe looks amazing. Do you have a preference in non-dairy milk source? I was thinking almond or coconut but wanted to see if you tried either and had a preference. Thanks :) ps. I’m sharing with my parents who just went finished their whole30 and my sister who’s whole family is a modified paleo :)

    • Hi Shell! I really like unsweetened almond milk for this recipe. I hope your family enjoys it as much as we do!

  25. Hello! I never tried using nutritional yeast, but I’m curious to use Daiya Mozzarella cheese (vegan and soy/rice free). I did try your vegan cream of mushroom soup and I enjoyed it… surprisingly filling!

  26. Except for the ground pepper, which I requested my friend not to put it on the sauce, this recipe was delicious!!!! Thanks for the idea!!! Loved it!!!

  27. I just made your alfredo sauce and it tastes wonderful. I was curious though because it seems like it has a high calorie content for all the low calorie ingredients in the recipe. Do you know if the 145 calories is for each of the 4 servings or is it the total number calories in the whole recipe? Also, I used 2 cups of cauliflower and omitted the parsnips and it turned out great. Thanks, Valerie

  28. Do you know where I could find the nutritional values on this? I clicked the link to go to it but I don’t see it there. I tried this and it’s so good! I was suspicious of anything trying to be alfrado but it’s so good! I combined it with the turkey meatballs and it was killer.

    • Hey! It’s just at the bottom of the page that you click through on. Just scroll down and it’s there!

    • Those are rice noodles… Fettuccine style ;) My favorite way to enjoy this is on zucchini noodles… the picture just wasn’t very pretty when I tried it with zucchini noodles.

  29. Mmm Thank you thank you for this recipe! I’m writing this one down!!

    You are so tallented. I’ll let you know how it goes!

    – Mandy Dugas @

  30. Hi!! I wanted to say that I LOVE your website, I have made a handful of your recipes now and I think that they are so creative and you make it look like the most easy and natural thing ever to cook dairy, wheat, and soy free! Thank you so much <3 :)

    This recipe, unfortunately, fell flat for me. It tasted like 100% yeast sauce! I ended up adding a lot more mustard and lemon juice to turn it into more of a creamy mustard sauce. I am also wondering how you got yours to look so white and creamy…the instant I added the yeast mine was bright orange! More of a mac & cheese than an alfredo haha ;). I thought maybe I got the proportions wrong but I triple and quadruple checked the recipe and I did it as written… So I was thinking maybe it's just that I don't like yeast much, and I was wondering if you could omit it or if there was another ingredient you might suggest instead? If not, that's okay, I was just curious. :)

    Thanks again for all you do!!!

  31. I’ve read the suggestions about using the cream of mushroom soup when someone has a yeast allergy but I also can’t eat mushrooms. Is there something to sub for yeast in the alfredo sauce?

  32. I just made this recipe! The local grocery store has about 25 products by Bob’s Red Mill, but doesn’t carry any nutritional yeast (go figure)! I was really eager to try this recipe tho, and since I’m not vegan I used Parmesan cheese instead. It turned out great, but in the future I will put in extra cauliflower instead of extra parsnips (in place of the parsley root, since it’s not available to me), as the parsnip was just a little too strong-flavored for my liking. I sautéed some mushrooms and onions and mixed some beans into my pasta for some texture and protein.

Leave a Reply

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

Rate this recipe: