Creamy Cauliflower Alfredo Sauce
December 21, 2015 by Ginger Hultin MS RDN
Have you hopped on the cauliflower bandwagon? Cauli rice, cauli tots, cauli soup, whole roasted cauli, cauli pizza crust and now: cauliflower SAUCE. This cruciferous veggie has been trending for a couple years now and for good reason. It’s incredibly versatile, healthful, and delicious. I know that it sounds a little nuts to make pizza crust out of cauliflower but when I finally tried it (I was very late to the game on this one), I loved it. I also finally riced my own cauliflower and honestly, I was blown away by how good it was. I made this delicious little pasta curry 100% vegan by cooking then blending the cauliflower. Trust me: you need to try this Creamy Cauliflower Alfredo Sauce.
Creating the perfect pasta dish
I know it might sound a little unexpected to make pasta with a curried sauce, but honestly, it’s such a fun and flavorful twist—especially if you’re looking for something a little different than your typical Italian-inspired pasta. Traditional Alfredo sauce, while delicious, is often loaded with heavy cream, butter, and cheese, making it super rich and high in saturated fat. That’s where this recipe shines: it’s creamy and comforting like Alfredo, but completely plant-based and built around vegetables.
Think of this as an Alfredo-style sauce with a global flair—the blended cauliflower gives it that velvety texture we all crave, while curry spices bring in warmth and depth (plus some anti-inflammatory benefits, too!). It’s the kind of sauce that hits the spot without weighing you down.
To level it up even more, I highly recommend trying it with bean-based pasta. Penne works perfectly here, but any shape will do. Lentil, chickpea, or other legume-based pastas are not only gluten-free, they’re packed with protein and fiber—way more than regular or even whole wheat pasta. If you’re craving a creamy pasta dish but want something more balanced and nutrient-dense, this is a perfect fit.
Bonus: this Creamy Cauliflower Alfredo Sauce makes a generous batch, so it’s ideal for meal prep. Just portion it out and you’ve got nourishing, ready-to-go meals throughout the week.
Making Creamy Cauliflower Alfredo Sauce
Start the pasta
While you’re prepping the sauce, get your pasta going. Cook it according to the package directions, then drain and set it aside. I like to use lentil or bean-based penne for a little protein and fiber boost, but any pasta works here.
Cook the cauliflower
Next, let’s get that creamy base going. In a medium saucepan, combine the cauliflower florets with vegetable broth. Bring it to a boil and cook for about 10 minutes, or until the cauliflower is super tender. White cauliflower works best here for color and texture—save the purple and orange ones for roasting.
Sauté the aromatics and spices
While the cauliflower cooks, heat olive oil in the same pan you’ll use later for blending. Sauté diced onion and garlic until soft and fragrant, then stir in curry powder, crushed red pepper flakes, and salt. These spices are what give this Alfredo-style sauce its golden color and warm, flavorful twist. If the spices start sticking, just splash in a bit of water to deglaze the pan.
Blend it all together
Transfer the sautéed onion and spice mixture into the blender with the cauliflower and broth. Blend until silky smooth. This is your cauliflower Alfredo sauce, now infused with anti-inflammatory curry and a little heat from the red pepper.
Add the peas
You’ve got options when it comes to the peas. If they’re frozen, microwave or steam them until warm—or you can toss them in a hot pan for a minute to heat through. They add a pop of color, a bit of sweetness, and even more fiber to this dish.
Combine and serve
In a large bowl, mix together the cooked pasta, the cauliflower curry sauce, and the peas. Stir until everything is well coated and warm. Then garnish with a handful of chopped cilantro (or parsley if cilantro isn’t your thing!). It adds a bright, fresh contrast that really complements the curry flavor.
To reduce spice, simply cut back on the quantity of red pepper flakes added. You could also add more – that part is up to you!
Creamy Cauliflower Alfredo Sauce recipe FAQ’s
Can I make this sauce ahead of time?
Yes! The sauce stores really well. You can blend it in advance and refrigerate it for up to 4 days. Just reheat gently on the stovetop or microwave before mixing with pasta. If it thickens too much in the fridge, add a splash of broth or water to loosen it up.
Is there a substitute for curry powder if I don’t like the flavor?
If curry isn’t your thing, you can swap it out for turmeric with a pinch of cumin and coriander, or even try smoked paprika and garlic powder for a more neutral flavor. Just note it will shift the entire profile away from the “curried” version.
What can I use instead of green peas?
Green peas add sweetness and color, but feel free to sub in sautéed spinach, steamed broccoli, chopped asparagus, or even edamame for a protein boost.
Can I use frozen cauliflower instead of fresh?
Yes, frozen cauliflower works just fine. Just be sure to measure by weight or rough volume since frozen florets can vary in size. Cook it directly in the broth until very tender, then proceed with blending.
Other Comfort Food Recipes to Try
If you like the idea of this dish and you want some more bean-based, healthy yet delicious recipes you can meal prep for the week, I’ve got several for you. My Mushroom Fettuccini Alfredo is actually a ‘traditional’ pasta dish with more of an Alfredo sauce that’s so lovely any time of year. I’ve also got a really simple Edamame Pasta Salad that can be served cold and makes a perfect on-the-go lunch or side dish at a picnic. My most famous recipe of all-time is this Simple Garlic Lemon Zoodle recipe. Maybe you’ve seen it trending on Pinterest! And if you need a homemade tomato sauce, this one just has a few, simple ingredients- make your own in minutes instead of buying it.
Leave me a comment if you give this recipe a try!
Creamy Cauliflower Alfredo Sauce
Ingredients
- 1 large head of cauliflower, chopped into florets
- 1 1/4 cups vegetable stock or broth
- 2 teaspoons olive oil
- 1/2 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1/2 teaspoon crushed red pepper flakes
- 1/2 teaspoon sea salt
- 1 cup green peas (fresh or frozen)
- 1 pound whole grain penne pasta I used Tolerant lentil pasta!
- 1/2 cup cilantro, roughly chopped
Instructions
- Cook the penne paste according to the box instructions. Drain it and set it aside when finished.
- In a medium saucepan, combine the cauliflower and vegetable stock and bring it to a boil, cooking for 10 minutes until the cauliflower is tender.
- Pour the cooked cauliflower and the broth into a blender and set aside.
- In the same pan, add the olive oil, onion, and garlic. Sauté it over medium heat until the onion is soft and translucent, about 5 minutes.
- Add the curry powder, crushed red pepper, and salt, stirring for about 1 minute. Use a splash of water to deglaze the pan if the spices are sticking.
- Add the spices, onions, and garlic to the blender and puree until smooth. Cook the peas on the stove or in the microwave if they're frozen.
- In a large bowl, combine the penne pasta, cauliflower curry sauce, and peas. Stir everything to combine it. Garnish the dish with chopped cilantro and serve warm.
Nutrition
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you're struggling with a cancer diagnosis, autoimmune condition, gut health problems, or even a medical mystery, nutrition can make a HUGE difference in your day-to-day life. I run a virtual, concierge private practice where I partner with my clients over time to help them improve their health through nutrition. Be sure to visit the blog for easy, plant-based, anti-inflammatory recipes and our "Resources" page for a variety of self-paced programs, books, e-books, and nutrition podcast episodes.
