Dairy Free Cauliflower Alfredo Sauce + Video

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Cauliflower alfredo sauce is a dairy free, healthy pasta sauce without nightshades. Make this recipe for delicious, kid-friendly way to eat more veggies!

overhead: wooden spoon in skillet of cauliflower alfredo sauce

We are running strong and reducing inflammation with our nightshade free recipes month! Hope you’re full of head knowledge on what nightshade foods are, and are enjoying these recipes!

I talk often about how important it is to have a stash of back-pocket recipes. They are the things that you make so often, you don’t even need to see a recipe for the instructions anymore. This way, when you’re exhausted at the end of a busy day, making dinner is a snap!

I have a simple make ahead overnight oatmeal recipe in my memory bank, as well as a favorite green smoothie, and a simple melon avocado salad for lunch. But my favorite recipes to memorize are simple sauces like dairy free alfredo sauce. 

Uses for cauliflower alfredo sauce

Because sauces are so versatile and easy to make, you can use them to create several different easy meals throughout the week. .One night, spoon your favorite sauce over steamed veggies for a fantastic side dish with grilled or roasted chicken, or baked salmon

The next night, make nomato sauce or use this cauliflower alfredo sauce again. Serve it with Instant Pot spaghetti squash, your favorite gluten free pasta, or other veggie noodles.

Dairy free cauliflower alfredo sauce (cauliflower sauce) on plates of pasta and zoodles

Ingredients in dairy free alfredo sauce

In keeping with our monthly theme, this sauce is completely free of nightshades. This being said, if you tolerate them well and would like to add a pinch of cayenne, feel free to do so!

Also, I’m not including spices in this list. You can see those in the recipe card below. Don’t worry; they’re all basic, nightshade free spices. 🙂

  • Cauliflower– You’ll be boiling the cauliflower to soften it, but if you’d like to use frozen cauliflower florets, just microwave them instead. The idea is to soften the florets enough to make them easier to puree in the food processor.
  • Onion– Yellow or white onion will work just fine. If you’re not a fan of onion or you don’t tolerate it well, you can leave it out.
  • Broth or Stock– Obviously, vegetable broth is the best option, but if you don’t need a vegan option, chicken works fine too.
  • Coconut milk/cream– This mimics dairy heavy whipping cream perfectly. Otherwise, you can always use any non dairy milk or cream of your choice.
  • Nutritional yeast– These little yellow flakes pack a big punch of nutty, cheesy flavor! So naturally, nutritional yeast is perfect for making a vegan and dairy free cauliflower alfredo sauce.

    If keeping the recipe dairy free and vegan isn’t important to you, feel free to use grated or shaved Parmesan cheese instead.

woman's hands holding white dish of gluten free pasta with non dairy pasta sauce

Recipe video and instructions

Want a little walkthrough to show you how to make this recipe? Check out this super quick video to see the process step by step!


  1. Clean and chop the cauliflower.
    Don’t worry too much about the size of the cauliflower florets. Just try to keep them similar in size so that they cook evenly. Oh, and be sure they are small enough to fit through the feeding tube of your food processor.
  2. Cook the cauliflower.
    The key here is to boil the cauliflower, just until it’s soft and tender enough to blend into a puree. Avoid overcooking it; you don’t want it to be mushy.
  3. Saute onion and garlic.
    Same scenario here as above. You’ll only be cooking the veggies for a few minutes. It isn’t long enough to completely cook the onion slices, but they should be translucent. I also like to add the cooked cauliflower back in the pan for a few minutes, just so they absorb more of garlic/onion flavor in combination with the spices.
overhead: skillet of cooked cauliflower florets and white onion
  1. Puree the vegetables.
    Carefully transfer the cooked cauliflower, onion, and garlic into the bowl of a high speed blender or food processor. Alternatively, you can use an immersion blender, in which case you’ll just blend everything in the pot you cooked them in.

If all you have is an electric hand mixer, that will also work. Just be sure that the vegetables are tender enough that the beaters are able to puree them.

  1. Add broth, nutritional yeast and seasonings, then blend again.
    The more nutritional yeast you add, the cheesier the cauliflower alfredo sauce will be. I recommend using no more than 1/4 cup, unless you use additional broth. Otherwise, your sauce will be too thick.
Stirring non dairy cream in with cauliflower
  1. Transfer puree to a pot, then stir in cream/milk to combine.

That’s it! Super simple, right? This recipe will give you a couple of cups worth of sauce to use. Plenty for more than one meal.

overhead: healthy pasta sauce made from cauliflower puree on bed of gluten free pasta

After you make the dairy free alfredo sauce a couple of times, you’ll have the recipe memorized. Then, it’ll be in your memory bank, ready to use whenever you need a quick, wholesome, nightshade free sauce!

close up shot of wooden spoon in pan of dairy free alfredo sauce


If you want a thinner sauce, feel free to use more broth. For the sauce in the above photo, we used 1/4 cup to make it extra thick. In the video, we use 1/3 cup coconut milk. So you can see the difference in consistency.

Thicker sauce makes for a great pizza sauce, like on my gluten free no yeast pizza crust. Just sayin… .


wooden spoon in pan of dairy free alfredo sauce

Dairy Free Cauliflower Alfredo Sauce + Video

  • Author:
    Lindsay Cotter

  • Prep Time:
    10 minutes

  • Cook Time:
    15 minutes

  • Total Time:
    25 minutes

  • Yield:
    1.5 – 2 cups

  • Diet:


Cauliflower alfredo sauce is a dairy free, healthy pasta sauce without nightshades. Make this recipe for a delicious way to eat more veggies!


  • 1 lb cauliflower florets
  • 1 tbsp olive oil 
  • 1/2 medium yellow onion, thinly sliced
  • 2 tsp garlic (minced) or 1 tsp garlic powder
  • 1/2 tsp Italian seasoning or dried herbs (like oregano or basil)
  • 1/2 to 2/3 cup vegetable broth (2/3 cup for thinner sauce) 
  • 1/4 tsp each kosher salt and black pepper
  • 1/4 cup nutritional yeast (see notes for sub)
  • 1/3 cup coconut milk (canned) or non dairy milk 
  • 1 tsp lemon juice


  1. Bring a large pot of boiling water or broth to a boil. Add the cauliflower, cover the pan and cook for 8-10 minutes, or until cauliflower is slightly tender but not too soft. Drain and set aside.
  2. Heat the same pot over medium heat with 1 tbsp oil. Add onion and garlic and sauté until fragrant, about 2 minutes. Add the cauliflower and Italian seasonings and cook/combine all together for an additional 2 minutes.
  3. With a wooden spoon or spatula, Carefully transfer the sautéed onion, garlic, and cauliflower to a blender or bowl of food processor. See notes for hand blender option.
  4. Transfer cauliflower purée back into the pot and stir in cream or milk. Heat to medium, stirring until combined. NOTE: For a thinner consistency sauce, feel free to use additional broth or coconut cream.
  5. Serve with veggie noodles or your favorite gluten free pasta.


  • You may use a hand blender to make the puree, but make sure the cauliflower is cooked long enough so it’s easy to hand blend. Or, use an immersion blender and a large stock pot to make the puree in.
  • If you don’t need a vegan/dairy free option, feel free to substitute Parmesan cheese for nutritional yeast.
  • For a thinner consistency sauce, feel free to use additional broth or coconut milk. We used 1/4 cup coconut milk for the thicker consistency shown in the blog post images.
  • Category: sauces
  • Method: stovetop
  • Cuisine: American

Keywords: cauliflower alfredo sauce, dairy free alfredo sauce, nightshade free, vegan, dairy free, gluten free

Alright my friends! Let me know if you give this saucy a whirl and what you use it on! Please feel free to share your favorite go-to sauce recipes as well. 🙂




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