Dinner in 20 minutes or less! Meet the creamiest Vegan Alfredo Sauce, made with cauliflower (frozen for super easy, or fresh), a little bit of cashews and a LOT of garlic. Serve with fettuccine and steamed broccoli for a quick, amazing meal that won’t weigh you down!

vegan alfredo fettucine on two plates

I am SO in love with this vegan alfredo sauce; you have no idea. I’ve seen cauliflower sauces before, and even tried one once, and thought, “meh…” Kinda watery, definitely not super creamy like I wanted.

I wanted to make a vegan alfredo sauce that was incredibly rich tasting, like the dairy version, but made with whole food plant ingredients. Plus, I wanted to make it super simple and quick.

Mission accomplished.

vegan alfredo sauce being poured in a pot of fettucine noodles

You see, before going vegan several years ago, the husband and I would go to The Olive Garden pretty frequently. And every time, I would get the Fettucine Alfredo. It tasted so good, but I’m telling you, I would feel sick just about instantly from it and stay that way for several hours. It was greasy and dairy filled. Yuck.

Why did I continue to do it over and over again? I don’t know! I wasn’t very in tune with my body’s signals that were screaming at me to eat something different.

So, this recipe for a vegan alfredo sauce was a long time coming. You guys, this alfredo sauce tastes SO much like what I remember, I can’t even explain it fully! You will have to try it for yourself. 🙂

vegan alfredo sauce with fettucine on a fork

I know you will love this Vegan Alfredo Sauce as much as I do. It’s:

  • “Lick the blender” tasty!
  • Super kid-friendly (my kids loved it)
  • Full of whole plant foods
  • Rich and creamy, but won’t leave you feeling weighed down
  • Quick & Easy (Instant Pot)
  • JUST 5 ingredients!
  • Freezable

If you don’t have an Instant Pot, don’t worry. You can still make this recipe, almost as quickly. I’ve included both Instant Pot and regular instructions.

vegan alfredo with fettucine on two plates

Check out some of the other pasta dishes on the blog:

Vegan Stuffed Jumbo Shells with Spinach

The Best Vegan Lasagna

Pesto Pasta with Roasted Brussels and Tempeh

Mac and Peas

Inspired by Oh She Glows.

vegan alfredo fettucine on two plates

Instant Pot Vegan Alfredo Sauce

Made in the Instant Pot (or not), this Vegan Alfredo Sauce will have you licking the blender clean! It's rich, creamy and made with whole food plant ingredients.
4.59 from 24 votes


  • 2 tablespoons olive oil
  • 8 cloves garlic, minced
  • 6 cups cauliflower florets (fresh or frozen)
  • 3/4 cup raw cashews
  • 3 cups vegetable broth
  • 1/2-1 teaspoon salt, to taste
  • 1 pound (16-oz) cooked fettuccine pasta (whole grain or gluten free if needed)
  • Optional: steamed broccoli, kale or green peas


Instant Pot Instructions:

  • Push the saute feature on the Instant Pot. Add the olive oil and minced garlic and cook for a minute or two, until fragrant, but be careful not to burn.
  • Now turn off the saute, and add the cauliflower, cashews and vegetable broth. Cook in the Instant Pot on high manual pressure for 3 minutes, making sure it's sealed so the pressure can build.
  • Once it beeps and is done, carefully release the pressure. I always use a towel to protect from burning, so be careful. (If you have time, you can let the pressure come down naturally)
  • Transfer to a blender, add salt and blend until very smooth. Pour over pasta and stir. If the sauce is a bit thick, simply add in a few tablespoons of water, a little at a time, until the desired consistency is reached. Serve immediately with steamed broccoli, kale or peas if desired. 

Regular (Non-Instant Pot) Instructions:

  • In a large pot, saute the garlic in the olive oil for a few minutes until fragrant. Add the cauliflower, cashews and vegetable broth. Bring to a boil and cook for 10-15 minutes. Transfer to a blender and blend until smooth. Return to the pot, add salt to taste and serve.



  1. This sauce freezes well. I freeze sauces like this in small glass or BPA free plastic containers. Leave an inch or so of room for expansion. Re-heat in the microwave, stove top or even your Instant Pot.
  2. Use Gluten Free pasta if needed. This sauce is good on all sorts of pasta, and makes a great topping for baked potatoes as well.
  3. You may leave out the cashews if necessary, such as if you have a nut allergy or don't want the fat. It will still be good but not quite as creamy and you will need to use less vegetable broth. You could also try replacing the cashews with white navy beans.
  4. I love this sauce with pasta and steamed broccoli or cooked kale.
  5. Nutritional information is only for the sauce. It will change depending on what kind of pasta and vegetables you use.


Serving: 1serving, Calories: 167kcal, Carbohydrates: 13g, Protein: 5g, Fat: 12g, Saturated Fat: 2g, Sodium: 696mg, Potassium: 421mg, Fiber: 3g, Sugar: 4g, Vitamin A: 250IU, Vitamin C: 49mg, Calcium: 35mg, Iron: 2mg

*Updated May 2018 with new photos and recipe adjusted with less liquid because I found it worked better this way.*

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