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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:

Tried this recipe?

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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!

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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
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