alfredo sauce tossed with egg noodles and parsley on white plateIt seems like cauliflower can do anything these days. It has become the new kale of trendy vegetables. It can be anything from pizza crust or tater tots, to rice and Alfredo sauce!

I have tried several dairy-free cheese sauces over the years and have never really loved them. They always end up tasting too much like cashews or nutritional yeast to me. This sauce, however, blew me away with the first bite! My dairy-eating husband couldn’t believe how delicious it was either. It is smooth, flavorful, and creamy just like you’d expect from alfredo sauce. I like serving it with my favorite gluten-free noodles and tossing it with sliced grilled chicken and sauteed broccoli and mushrooms. This sauce also makes a great mac and cheese stand-in for kids. You can serve it with any pasta you like! It would also be delicious for dipping these gluten-free breadsticks.

This sauce freezes very well. I like to double the recipe and freeze half for a quick meal later. I’ve also become a fan of freezing sauces and soups in individual sizes in a silicone muffin pan. After the sauce is frozen, just pop the rounds into a freezer bag. Then you can defrost the amount you need and toss it with a single serving of pasta. Who needs Easy-Mac!

You also might like this gluten-free Alfredo sauce. For another delicious cauliflower recipe try this Cauliflower Pizza Crust.

dairy-free alfredo sauce on white plate topped with parsley

5 from 2 votes

Creamy Cauliflower Alfredo Sauce {Dairy-Free, Gluten-Free}

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 6 servings
This is recipe is designed to be adapted to your allergy needs. If you have no food allergies and just want a delicious cauliflower sauce, use milk and the Parmesan cheese. I personally can eat butter and small amounts of hard cheese, so I use those along with the cashew cream. This recipe also tastes fabulous with olive oil and no Parmesan cheese. The soy sauce may seem like an unusual ingredient, but it adds a delicious savoriness to to sauce!


  • 2 tablespoons butter or olive oil
  • 1/2 cup chopped shallots
  • 1/2 cup chopped cremini mushrooms optional
  • 2 cloves garlic minced
  • 1 head cauliflower chopped roughly into 2-inch pieces
  • 2 cups chicken stock plus more to thin if needed
  • 1/2 cup raw cashews
  • 1/2 teaspoon tamari (or soy sauce) optional for more flavor
  • 1/2 cup parmesan cheese optional, dairy-free if needed!
  • salt & pepper to taste


  • In a medium saucepan or dutch oven, heat the butter or olive oil over medium-high heat. Add the shallots and mushrooms and cook until softened, 5-7 minutes.
  • Add the garlic and cook for 30 seconds. Add the cauliflower and chicken stock.
  • Bring the liquid to a boil, reduce to a simmer then cover. Cook covered for 10-15 minutes, until the cauliflower is very soft.
  • Place the cashew in a microwave-safe bowl and cover with water. Microwave for 3 minutes on high to soften. Drain and rinse the cashews.
  • Place the cashews in a high-speed blender with 1/2 cup of water (or you can use 1/2 cup chicken stock). Blend until completely smooth.
  • When the cauliflower is cooked, pour the vegetable mixture into the blender. Carefully blend on low until the mixture is totally smooth.
  • Pour back into the pan and add the soy sauce and Parmesan cheese, if using. Season to taste with more salt if needed and plenty of freshly cracked pepper. Serve over your favorite pasta and enjoy!


*I like serving this with Jovial Foods Gluten-Free Egg Noodle Pasta. I often add sauteed broccoli, mushrooms, and grilled chicken.
*You can double the sauce and freeze half for later. It reheats very well.


Calories: 117kcal | Carbohydrates: 8g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 52mg | Sodium: 239mg | Potassium: 414mg | Fiber: 1g | Sugar: 3g | Vitamin A: 75IU | Vitamin C: 46.9mg | Calcium: 33mg | Iron: 0.8mg

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Hi, I’m Erin!

BS Food Science,

MS Nutrition

I believe you can make amazing, gluten-free food with everyday ingredients that everyone will enjoy. I’m here to share my tried-and-true recipes with you!

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  1. Hi Erin,
    I have tried a few of your recipes this past year while re-learning baking and cooking with gluten free flour. About this recipe, I wondered if it would be okay to use almond milk for the sauce?

    1. Almond milk can have kind of an off flavor in this so I don’t like it as much! You could just leave out the milk component altogether if you like!

  2. The texture of this sauce was great. My head of cauliflower was large so I used a little more of most of the other ingredients, and added a little dry white wine, mock (dairy-free) parmesan and white pepper. I love the idea of adding a little bacon for extra flavor and will try that next time. Thank you so much for this recipe! It adds some variety to my gluten free/dairy free diet, which I really needed.

  3. How do you freeze the sauce? Is it once you combine it with the pasta? Do you freeze it as ice cubes, baggie or something like a tupperware container? How long will it keep?

    1. I freeze it in ice cubes or baby food molds. Then I transfer the cubes to a ziploc. It should keep for up to 6 weeks!

  4. 5 stars
    So I tried your recipe and it was really tasty. I dabbled just a little and used a cup of brown onions instead of 1/2 cup of shallots, one cup of mushrooms instead of 1/2, used three cups of stock instead of two and because I wanted a completely dairy free sauce the Parmesan was omitted, however, next time I will add a little bacon to give it that kick and possibly increase cashew amount to one cup. To substitute the pasta I made noodles out of carrots and for protein I added shredded chicken from last nights roast chicken dinner. Thank you for sharing.’

  5. This looks amazing and I’m definitely going to try it asap!! Just one note though, if you’re using soy sauce it’s not gluten free. Try tamari sauce instead which IS gluten free.

  6. We love all your pictures and recipes and would love to have you share your pictures with us at

  7. I have made Alfredo Cauliflower sauce, but not with cahews. I love the taste od the sauce, way more healthy than normal Alfredo sauce.

  8. I just love the versatility of cauliflower too.. but never have I made a dairy free pasta sauce out of it before! This is definitely something delicious I need to try.. it look so creamy!

  9. Looks like the real deal and sounds delicious! I’m usually wary of lightened up alfredo’s, but I think you’re right about the cauliflower – makes a great substitute! I wonder what it would be like to roast the cauliflower first? Would you still get the same consistency with the sauce? Hmmm…. 🙂

  10. This sounds delicious! If I use the 1/2 cup milk, do I still use the cashews? Can those be substituted with all milk?


    1. Hi Vicky! Thanks for clarifying. If you use regular milk you can omit the cashews and 1/2 cup broth for blending the cashews. I hope you like it!

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