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Meaningful Eats

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

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!
Course Main Course
Cuisine American, Italian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings


  • 2 tablespoons butter or olive oil
  • ½ cup chopped shallots
  • ½ cup chopped cremini mushrooms optional
  • 2-3 cloves garlic
  • 1 head cauliflower chopped roughly into 2-inch pieces
  • 2 cups chicken stock
  • cup whole raw cashews + ½ cup chicken stock (or ½ cup milk)
  • ½ teaspoon gluten-free soy sauce
  • ¼-½ cup grated parmesan cheese optional
  • .125 tsp salt & pepper


  • Cover the cashews, if using, in boiling water and let them sit for 15 minutes while you prep the other ingredients.
  • 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.
  • Drain and rinse the cashews. Place them in a high-speed blender with ½ cup of chicken stock. Blend (I use the whole juice setting) until completely smooth. When the cauliflower is cooked, pour the 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 with your favorite gluten-free pasta.


*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