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

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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 ;)

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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)

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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.

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

Vegan Alfredo Sauce (84)

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  1. 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.

  2. 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?

  3. 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!!!

  4. 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 @

    • 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.

  5. 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!