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

By November 30, 2018

Vegan Alfredo Sauce


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.

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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)

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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

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)

This entry was tagged: cauliflower, noodles, nutritional yeast, pasta

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Hi! I'm Leanne (RHN FBCS)

a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

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