Vegan Alfredo Sauce Recipe (Nut-Free, Gluten-Free, Allergy-Free) (2024)

Published: Sep 15, 2019 by Rebecca Pytell · This post may contain affiliate links.

Super creamy, easy, Vegan Alfredo Sauce Recipe without nuts or soy! It's gluten-free, allergy-free, packed with plant protein from white beans and sneaky veggies! This healthy alfredo sauce will be a hit with the family and they won't taste the hidden cauliflower or know it's dairy-free!

That creamy, decadent, white sauce we all know and love. Drench our pasta in it and serve it with a sprinkle of parsley to break up all the beige. Kids seem to always love the classic fettuccine alfredo and can we blame them? The dairy-based sauce isn't something you'll find on the plates of the food allergic and vegan crowd. That is...until now! When it comes to Vegan Alfredo Sauce Recipes, so many contain nuts or soy. Why not make the sauce allergy-free and secretly healthy for all...without anyone knowing?

What is alfredo sauce made of?

Traditionally, alfredo sauce is made from heavy cream, butter, and a large dose of parmesan cheese. It's a decadent sauce to say the least and one that's not fit for those with dairy allergies or special diets. Dressing pasta with alfredo sauce means a big plate of carbs and fat, with not much else! Funny enough, alfredo sauce IS gluten-free by nature and no gluten means celiacs can eat traditional alfredo sauce!

How to make vegan alfredo sauce

But, can vegans eat alfredo sauce? No. But they can eat this healthy alfredo that's veggie-packed, contains so much flavor, is so creamy and super easy to whip up right in your blender!

Ingredients in Vegan Alfredo Sauce:

• White Cannellini Beans
• Cauliflower
• Vegan/Soy-Free Butter
• Non-Dairy Milk
• Nutritional Yeast
• Onion Powder
• Minced Garlic
• Black Pepper
• Lemon Juice

All you need to do is blend these ingredients in a blender and either add it directly to a hot pot of gluten-free pasta or store it in a glass jar until you're ready to use it! You can heat the sauce on the stove when you're ready to use it, which means this sauce is a fantastic meal prep component and make-ahead recipe to start the week with!

Time-saving tips for dairy-free alfredo sauce:

• For the cannellini beans, you can swap these with any canned white bean of choice that you have on hand.
• No need to break out the cutting board, use a bag of frozen cauliflower florets or rice. Microwavable bags are best since it needs to be cooked!
• Don't have an allergy-free butter spread on hand? Simply skip this ingredient! It adds to the traditional "buttery" taste, but you can do without.
• Store the prepared, uncooked sauce in an airtight container or jar in the fridge for up to 5-6 days.

Can you freeze vegan alfredo sauce?

This recipe makes about 4 cups of sauce. After you've blended everything together in a blender, you can freeze the sauce right away in ice cube trays or a large freezer bag. Lay the bag flat in the freezer until frozen for easy storage. The frozen sauce will be best used within 4-5 months. To defrost your frozen alfredo sauce, let it thaw in the fridge and then pour it into a blender again to help reduce the separation that will occur due to the non-dairy (yes, this happens even with normal dairy products!)

Ways to use your alfredo sauce:

• A great sauce for chicken (slow cooker or baked!)
• Dressing your favorite pasta.
• The classic Fettuccine Alfredo.
• This vegan version makes a great dip!

Ways to make alfredo sauce healthy

Typically, allergy-free and vegan recipes lean toward the "healthy side", not always though. Making traditional foods like an Italian alfredo sauce, allergy-free and vegan can still produce a decadent sauce using heavy dairy-free creams and processed cheeses. By basing the sauce on whole foods with nutritional impact, we can make the sauce free-from AND healthy!

• Using white beans for creaminess and a dose of plant-based protein. No need for tofu or soy!
• Using cauliflower for a "sneaky" way to add in a dose of vegetables without anyone knowing (or tasting!)
• Using nutritional yeast for a "real food" cheesy flavor without processed dairy-free cheeses or high-calorie nuts like cashews.
• Using your family's favorite unsweetened non-dairy milk; no need for cream!

This vegan alfredo sauce recipe is:

• Gluten-Free
• Vegan
• Allergy-free (Dairy-Free, Soy-Free, Egg-Free, Nut-Free, Peanut-Free, Wheat-Free, Sesame-Free, Coconut-Free, Corn-Free)
• Kid-Friendly
• Healthy (Oil-Free, Sugar-Free)
• Contains Vegetables and Plant-Protein
• Easy, Quick, Freezer-Friendly, and Perfect for Meal Prep

Easy Vegan Alfredo Sauce

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So tell me:

+ Have any unconventional ways to use alfredo sauce?

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