Protein Packed Cauliflower Alfredo Sauce

Who doesn't dream of a deliciously creamy alfredo sauce? I don't think I've ever met anyone that would turn down an alfredo dish. But that heavy feeling afterwards - where you feel like you need to loosen your belt buckle - is not as desirable. What if I told you I have a solution?

Introducing my protein packed, vegan alfredo. This sauce is thick and creamy, with a slight nutty flavour... and won't have have you rolling over to the couch for a nap afterwards! It is delicious as a pasta sauce with some sauteed spinach + sundried tomatoes, a topping to spruce up steamed broccoli, or drizzled over chicken breast with sauteed mushrooms.

There are so many options for this delectable alfredo sauce - I can't wait to see what you come up with.



Mama C's Protein Packed Cauliflower Alfredo Sauce


  • 1 head (~4 cups) cauliflower, chopped

  • 1 can (540ml) white kidney beans, drained + rinsed

  • 2 cups almond milk (or your preferred non-dairy milk)

  • 1 large onion, sliced

  • 4 cloves garlic

  • 3 tablespoons extra virgin olive oil

  • 2 tablespoons nutritional yeast

  • dash of nutmeg

  • salt + pepper to taste


  1. In a pot of boiling water, cook cauliflower florets for 15-20 minutes on a rolling boil, until soft.

  2. While cauliflower is cooking, heat 1 tablespoon of olive oil in a saute pan over medium-high heat. Add the onion and garlic, and saute for about 8 minutes, until soft and translucent.

  3. In a high-speed blender, combine the cooked cauliflower, onions and garlic, kidney beans, almond milk, nutritional yeast, nutmeg, and remaining 2 tablespoons olive oil. Blend until very smooth. Add salt and pepper to taste.

Tips: If the sauce is too thick while blending, you can add a splash of water to help it along; or utilize a tamper if your blender accommodates one.

Makes approximately 6 cups of sauce. The sauce will keep in an airtight container in the fridge for 5-7 days; or freeze for use within 3-6 months. I use a reusable silicone bag for ultimate freshness.

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