Cauliflower Alfredo (Vegan & Oil-Free)

Cauliflower Alfredo (Vegan & Oil-Free) Recipe

By VegetaFull

🔪Prep Time: 15 minutes

👩‍🍳Cook Time: 20 minutes


1 large yellow onion, thinly sliced

½ cup of water (divided)

1½ teaspoons of kosher salt (divided)

4 garlic cloves, minced

6 cups (525 grams) of cauliflower florets (approx. 1 large head)

6 oz. (170 grams) of soft silken tofu

½ cup (4 oz.) of oat milk, unsweetened

2 tablespoons of lemon juice, freshly squeezed

1 tablespoon of white miso paste (aka mellow white miso)

½ cup of nutritional yeast

¼ teaspoon of white pepper


1Add the onions and ¼ cup of water to a large pot over medium high heat. Sprinkle with 1 teaspoon of salt. Cook the onions, stirring frequently to prevent sticking, until soft and translucent. The onions will “sweat” their own liquid as they cook down, but if they begin to dry out, turn down the heat and sprinkle with more water. Be patient here, this will take about 7-10 minutes.

2Add the garlic to the onions and cook until fragrant, 1 minute more.

3While the onions are cooking, prepare your cauliflower. Cut the florets away from the stem. Then cut each of the florets into quarters. Measure out 6 cups and add them to the onions. Sprinkle with ¼ cup of additional water and stir the cauliflower into the onions so that the florets are moist.

4Cover and cook, stirring occasionally to prevent sticking, until the cauliflower is fork tender, 10-12 minutes.

5Transfer the cauliflower mixture to a blender container. Add in the soft silken tofu, oat milk, lemon juice, miso paste, nutritional yeast and white pepper.

6Securely attach the lid to the blender container, leaving the small center hole open for steam to escape. (you can cover this with a cloth to prevent spattering) Blend until completely smooth. This takes 2-3 minutes in a Vitamix but may take longer depending on the type of blender you are using. It’s okay to do this in batches too if your blender won’t hold all the liquid at once.

7Pour generously over fettuccini noodles, tossing to combine, and sprinkle with fresh parsley.

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