Cauliflower Herb Sauce

Quick & easy, light, creamy, delicious vegan alfredo sauce

Cauliflower Herb Sauce

I wanted a vegan alfredo sauce that was lighter than the usual cashew based one that I make, but still creamy and delicious. Cauliflower to the rescue!

This cauliflower herb alfredo sauce is great over pasta and veggies. Add beans, tempeh or tofu for a complete meal in a bowl. It also makes a great stir fry sauce. AND it's low glycemic.

Total Prep and Cook Time: 30 minutes

6 Servings (3 - 4 cups)

Nutrition Data Per Serving (105g): 58 cal, fat cal 26, 3g fat, 227mg sodium, 6g carb, 2g fiber, 2g sugars, 4g protein, low cholesterol. Good source zinc, manganese, Vit C, K, Thiamin, Riboflavin, Niacin, B6, B12, Folate. Estimated glycemic load: 2


  • 2 cups cauliflower florets (1/2 medium head cauliflower)
  • 1 Tbsp olive oil
  • 1 - 2 garlic cloved minced, or 1/2 - 1 tsp garlic powder
  • 1/4 of a medium onion, minced, or 1 tsp onion powder
  • 1 cup plain unsweetened non-dairy milk
  • 3 Tbsp nutritional yeast
  • 1 Tbsp mellow (white) miso
  • 1 Tbsp lemon juice (from 1/2 small lemon)
  • 1 tsp dry basil leaf
  • 1 tsp dried marjoram leaf
  • 1/2 tsp dried thyme leaf
  • 1/4 tsp salt or to taste
  • Fresh ground pepper to taste
  • Water or vegetable stock as needed


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  1. Chop cauliflower and set aside
  2. Add oil to medium sized saucepan and heat on low
  3. Mince onion and garlic if using. Saute in oil until soft. Or add garlic and onion powder if using
  4. Add cauliflower florets and saute until heated through. Add1/4 cup water or vegetable stock, cover & steam until cauliflower is soft (5 - 10 minutes)
  5. Blend non-dairy milk with nutritional yeast, lemon juice, and miso
  6. Add cauliflower/onion/garlic mixture. Blend until smooth, adding water or stock as needed
  7. Add sauce back to saucepan with herbs , salt & pepper to taste. Heat on low, stirring occasionally
  8. Blend until smooth and creamy, adding another tsp or two of water, or non-dairy milk, as needed
  9. Thin to desired thickness as needed with more non-dairy milk or stock. Enjoy!

Recipe Tips:

I used homemade almond milk in my sauce, but any plain unsweetened non-dairy milk will do. Soy milk would boost the protein in the recipe.

If you can find fresh herbs that don't cost an arm and a leg, or you grow them, they would raise this sauce to gourmet status. Use 2 - 3 times as much fresh herbs as dried.

Don't worry about getting the measurements exact in this recipe. As long as it ends up the thickness you want, and tastes the way you like it, that's all that counts.

This sauce keeps well in the fridge for several days and reheats nicely.

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