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Dairy Free Cauliflower Alfredo

This sauce is the perfect creamy dairy free version of Alfredo sauce. It is a sneaky way of getting more cauliflower into your diet, which I think everyone needs a little bit more of! This sauce gets its cheesy flavour from nutritional yeast, which is also an excellent source of vitamin B12.

This sauce pairs really well with spaghetti or linguine noodles. My favourite gluten free noodles are from the company Banza. All of their noodles are made from chickpeas and they are a great source of fiber and protein. This dish was made with their linguine noodles, which I highly recommend!

This recipe makes enough sauce for 1 package of noodles.

Total Time: 20 minutes


  • ½ head of cauliflower

  • 3 tbsp nutritional yeast

  • ¾ cup dairy free milk (coconut or nut milk)

  • 2 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried thyme

  • Juice from half a lemon

  • 2 tbsp of avocado or olive oil

  • Sea salt and pepper, to taste


  • Wash and chop the cauliflower into florets. Then boil the florets in a pot with water until soft or until you can poke through with a fork.

  • Drain the cauliflower, then add all of the ingredients to a high speed blender and blend.

  • Pour over the desired choice of noodles and protein. I sautéed up some prawns in avocado oil, sea salt, pepper, garlic, onion powder, lemon zest, fennel, and thyme. For a vegan friendly version you could substitute the prawns for peas.

  • Top with fresh parsley and a nut free 'parm' cheese if desired.

Did you make this this recipe?

I would love to see how it turned out!

Tag me on instagram @theholisticseedling

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