Mains

February 4, 2021

Plant-Based Cauliflower White Sauce

Plant-Based Cauliflower White Sauce is a great sauce to elevate pasta. High in protein and fiber, and completely gluten-free and vegan!

Plant-Based Cauliflower White Sauce

Bring on the pasta! This Plant-Based Cauliflower White sauce is such a great way to make a healthy pasta dish.

I used to be the person that avoided pasta because it's 'unhealthy'. I fell prey to the myth that pasta is all carbs and therefore isn't healthy at all.

It's true, pasta does have carbs. BUT there are so many ways to make sure that when you want to enjoy some noodles you are still getting all the nutrients you need for a balanced diet.

One of the things I like to do is eat bean-based pasta. This takes some of the "carb fear" out of the pasta. Knowing that I'm eating noodles that are actually made out of high-protein, high-fiber beans helps ease my mind.

Regular pasta is totally okay too though! Especially when you pair it with this cauliflower white sauce. This sauce has beans and veggies, allowing you to eat a complete meal without a second thought. So easy!

Plant-Based Cauliflower White Sauce

Recipe Features

  • Dietary needs — this recipe is dairy-free, plant-based, oil-free, gluten-free, and sugar-free. It's also very high in protein and fiber.
  • Versatile — you can make this sauce to go with pasta OR you can serve it as a dip for fresh veggies

Plant-Based Cauliflower White Sauce

Ingredients

This sauce mimics an alfredo sauce, so the ingredients are plant-based, but very similar to what you might find in a classic alfredo recipe.

  • Cauliflower: Steamed cauliflower blends into a smooth puree. You'd never know it's the based of this sauce.
  • White Beans: Beans add to the cauliflower to create a super smooth, creamy texture. Plus they add fiber and protein to an already healthy sauce.
  • Garlic: For tangy, umami flavor.
  • Nutritional Yeast: Affectionally known as nooch, nutritional yeast has a cheesy flavor that adds some depth to the sauce. Traditional alfredo has tons of cheese, so adding nutritional yeast helps mimic the flavor.
  • Lemon Juice: For a bit of tang and freshness. Lemon juice helps keep this sauce light and bright.
  • Onion Powder: For more of that umami flavor.
  • Hot Pepper Flakes: For a kick. You can leave these out entirely if you don't like spice, but I recommend using at least a pinch.

Plant-Based Cauliflower White Sauce

How to make Plant-Based Cauliflower White Sauce

Fair warning: this recipe makes a A LOT of sauce. If you're like me and you just smother all of your food in sauce, then you'll be happy with the abundance of sauce this recipe yields. If you don't want as much sauce, feel free to halve the recipe.

Step 1. Chop two heads of cauliflower into florets.

Step 2. Steam the cauliflower until very tender.

Step 3. Transfer the cauliflower to a food processor. Pre-blend the cauliflower to make room for the other ingredients.

Step 4. Add the can of beans, garlic, nutritional yeast, lemon juice, onion powder, and hot pepper flakes to the food processor. Blend until smooth.

Step 5. Season with salt and pepper to taste. Serve with your favorite pasta and enjoy!

Plant-Based Cauliflower White Sauce

Additional Uses

Like I mentioned earlier, this recipe can be used as more than just a sauce. Since it's so thick and creamy it makes the perfect dip for fresh vegetables.

This white sauce closely resembles some of my bean dips, and I really enjoyed dipping my favorite veggies (aka carrots) in it as a snack.

Recipe Prayer

Thank you God for this vegetable-forward dish. We are grateful that the food that you give us. Amen.

Related Recipes

Want more tasty plant-based recipes? Check out some of my favorites:

Plant-Based Cauliflower White Sauce Pinterest Graphic

Plant-Based Cauliflower White Sauce

Plant-Based Cauliflower White Sauce is a great sauce to elevate pasta. High in protein and fiber, and completely gluten-free and vegan!

Author:

Elizabeth

Serves:

6

Prep:

15

min

cook:

15

min

total:

30

min

Ingredients

  • 2 Heads Cauliflower
  • 1 Can White Beans, including liquid
  • 4 Cloves Garlic
  • 2 Tablespoons Nutritional Yeast
  • 1 Tablespoon Lemon Juice
  • 1 Tablespoon Onion Powder
  • 1/2 Teaspoon Hot Pepper Flakes

Instructions

  1. Chop two heads of cauliflower into florets.
  2. Steam the cauliflower until very tender.
  3. Transfer the cauliflower to a food processor. Pre-blend the cauliflower to make room for the other ingredients.
  4. Add the can of beans, garlic, nutritional yeast, lemon juice, onion powder, and hot pepper flakes to the food processor. Blend until smooth.
  5. Season with salt and pepper to taste. Serve with your favorite pasta and enjoy!

Thanks for contributing to our community! Your comment will appear shortly.
Oops! Something went wrong while submitting the form.
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography