Creamy Cauliflower Hemp Alfredo auce

yield: 4 SERVINGS

prep time: 10

cook time: 20

total time: 30


  • 2 tablespoons olive oil
  • 2 tablespoons minced garlic (about 3-4 cloves, depending on size)
  • 5 cups chopped cauliflower florets* (about 1 medium-large head)
  • 1 and 1/2 cups vegetable broth (I recommend Better Than Bouillon)
  • 1/4 cup hulled hemp seeds
  • 1/4 cup lemon juice (about 2 medium-size lemons)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons  nutritional yeast
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon tamari (optional)


In a large pot, warm the olive oil over medium-low heat. Add the garlic and cook until fragrant, for about 1-2 minutes.

In the bowl of a blender (preferably a high speed blender) add the hemp seeds, lemon juice, salt & pepper, nutritional yeast, garlic powder and tamari (if using). Transfer the cauliflower and the broth from the pot to the blender. Blend on high speed until smooth and creamy. Taste test to see if you prefer more salt, onion powder, or garlic powder.

Transfer the sauce back to the pot and simmer over low heat. Serve with 1 large roasted spaghetti squash or 8 ounces whole grain fettuccine. If using pasta, add it cooked with two tablespoons reserved pasta water to the pot with the sauce. The starches in the pasta water will make it even creamier. Serve warm with fresh parsley and/or vegan parmesan cheese (see notes), and enjoy!

*Be sure not to use more than 5 cups cauliflower or it will dilute the flavor of the sauce. Otherwise you can try adding more seasonings to suit your preferences.

I prefer to serve this alfredo sauce with 8 ounces whole grain fettuccine, 10 ounces cooked peas and 8 ounces sautéed sliced mushrooms. You can also serve it with 1 large roasted spaghetti squash for a grain-free option.

To make your own vegan cashew parmesan, combine 1 cup raw cashews with 4 tablespoons nutritional yeast, 1 teaspoon fine sea salt and 1/2 teaspoon onion powder in a food processor and pulse until finely ground.

Disclaimer: This article is originally published on

Share This Post

Share on facebook
Share on linkedin
Share on twitter
Share on email

More To Explore