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White Bean & Cauliflower Alfredo

White Bean & Cauliflower Alfredo features high-protein white beans and cauliflower blended into a creamy vegan sauce that is an all around awesome sauce!

vegan white bean cauliflower alfredo sauce with penne pasta in a bowl with sauteed kale, mushrooms and sun-dried tomatoes.

Cauliflower Alfredo sauce is a healthy version of this creamy sauce that is typically high in saturated fat and calories. This vegan sauce is high in protein and low in fat, and a much better option for those looking for better options. And in my opinion, it tastes even better!

For a quick and easy weeknight meal or whenever you are craving a creamy white pasta sauce, this white bean and cauliflower alfredo is great with any whole-grain or gluten-free pasta. I paired mine with a mix of sauteed mushrooms, kale, and sun-dried tomatoes for a delicious meal full of flavor and texture.

Why We Love This Recipe!

  • It’s quick and easy to make – ready in 35 minutes!
  • It is full of protein and fiber and low in fat and calories (see the recipe card nutrition label below for details).
  • It’s made with simple, everyday ingredients.
  • Lastly, it’s delicious!

So without further ado, let’s make a batch of creamy goodness!

top down view of ingredients for white bean cauliflower alfredo sauce displayed on a round cutting board.

Ingredient Notes

White beans and cauliflower are pureed into a creamy alfredo sauce for a delicious sauce for pasta. Here is everything you will need (measurements are in the recipe card below):

  • White beans – Here, I used canned cannellini beans, but great Northern is also okay.
  • Cauliflower – Cut up a whole head or buy packaged precut for ease.
  • Unsweetened non-dairy milk – Use your favorite unsweetened, plain plant milk such as almond, cashew, oat, soy, etc.
  • Olive oil – Use your favorite neutral-flavored oil. To make this an oil-free version, use 1/4 cup of water for a water sautee.
  • Shallot – If you don’t have shallots, you can replace them with any color onion.
  • Nutmeg – This is a typical ingredient in alfredo, feel free to omit it if preferred.
  • Salt & pepper – As always, use to taste!
  • Nutritional yeast – This nutritious ingredient adds a ‘cheesy’, umami flavor. Can be optional.
  • Pasta – I used small pasta here, but any type will work. For a fresh take, use spiralized zucchini noodles!

Gather your ingredients, and let’s make creamy dairy-free pasta sauce!

side by side pic of cauliflower and beans added to a food processor, next to the ingredients blended together

How To Make White Bean & Cauliflower Alfredo

Making cauliflower alfredo with white beans is as easy as can be…

  • Prep the cauliflower, and saute the shallots.
  • Place the boiled cauliflower in a blender or food processor along with the beans, non-dairy milk, shallots, and nutmeg.
  • Blend until creamy. Add more non-dairy milk as needed. Taste for flavor with salt and pepper.
  • Once the pasta is cooked, add the cauliflower alfredo sauce and mix to combine.

And that’s it – it’s healthy, easy as can, and ready in about 35 minutes!

top down view of a pot of penne pasta mixed with white bean cauliflower alfredo sauce.

How To Store Leftover CAuliflower Alfredo

Leftover cauliflower Alfredo sauce can be stored in the refrigerator for 6  – 7 days. To reheat, simply warm on the stovetop with a splash of non-dairy milk to bring back creaminess.

creamy white bean and cauliflower alfredo sauce with penne pasta in a bowl

More Vegan Pasta Recipes!

If you try this high-protein pasta sauce, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.



5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 13 reviews

Cauliflower Alfredo with white beans is protein and fiber-rich, low in calories and fat, and makes a great vegan cream sauce for your pasta of choice. You can also drizzle it over a plate of veggies if you like. It makes for a healthy and filling meal!

  • Author: Julie | The Simple Veganista
  • Prep Time: 10 min
  • Cook Time: 20 min
  • Total Time: 30 minutes
  • Yield: Serves 4 – 6 1x
  • Category: Entree
  • Method: saute, puree
  • Cuisine: Vegan


Units Scale

Alfredo Sauce (makes approx. 4 cups)

  • 1 can cannellini beans (15 oz), drained and rinsed
  • 1 small head of cauliflower
  • 1 1/4 cups unsweetened non-dairy milk
  • 1 tablespoon olive oil (or 1/4 cup water for water saute)
  • 1 large shallot or 1/2 onion, diced
  • 1/4 teaspoon nutmeg
  • mineral salt & pepper to taste
  • 1 or 2 tablespoons nutritional yeast, optional
  • 16 oz. pasta, any type (I used penne)

optional side of veggies

  • 56 kale leaves, stem removed and chopped
  • 1/3 cup sun-dried tomatoes
  • 8 oz mushrooms, sliced
  • generous pinch of red pepper flakes, to taste


Alfredo Sauce: Remove any leaves and core the bottom of the cauliflower. Cut cauliflower into large florets and place in pot of boiling water. Cook for about 20 minutes, or until soft, drain. While cauliflower is cooking, heat 1 tablespoon of olive oil in a saute pan over medium to medium-high heat, add shallots, and cook until soft and lightly browned.

Puree: Place cooked cauliflower in blender/food processor along with beans, milk, shallots, and nutmeg. Blend until creamy. Taste for flavor, adding salt, pepper, and any other spice you might like. If the sauce is too thick, add a splash or so more milk (or water) as needed, then blend again.

Veggies: In the same saute pan you cooked the shallots, heat 1 tablespoon olive oil over medium heat. Add mushrooms, kale, sun-dried tomatoes, and red pepper flakes. Saute the kale until it has sweated down, approximately 5 minutes. You could use a cover to help. Turn off the heat when done.

Pasta: Cook according to package instructions.

Assemble: Place cooked pasta back into the same pot it was cooked in, and add as much sauce as you like. Stir gently to coat. Add a tad more sauce if needed. Alternately, add the veggie mix to the pasta and mix. Turn heat to low and cook until warmed through, adding a splash or so of milk if needed to keep from drying out. We want to keep it moist and creamy.

Pairs well with this Artisan Bread!

Store: Store the remaining sauce or any leftovers in an airtight container in the fridge. They will last up to a week. When reheating, add more non-dairy milk to maintain creaminess if needed.

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  1. TexasMama says:

    This recipe is a great starting point for a delicious vegan (!) pasta sauce. I like a lot of “flavor” as my son says, so I upped the spices. I used 1/2 teaspoon of nutmeg, 6 or 7 tablespoons nutritional yeast, a heaping tablespoon each or oregano, thyme, and smoked paprika, SALT, and as much pepper as I could stand to grind. Final result: SO freaking delicious!!! I will make this again.

  2. Made with veggie broth in place of non dairy milk since I was out! Worked well! Also added some Italian herb seasonings.

  3. Can I use riced cauliflower in place of the recommended florets?

    1. Julie | The Simple Veganista says:

      Yes, that will work too. Skip the boiling of the cauliflower florets and saute the cauliflower rice instead. Do let us know how you liked it!

  4. I made this today and it tastes so creamy, usually creamy sauces have so much fat but this one is light and delicious ❤

  5. Made this tonight for my family. My dad is on a very strict diet right now for healing, but he’s a big man and likes filling food(he can’t live on kale salads and raw vegetables :P). Cauliflower Bean “alfredo” hit the “filling” spot! :)

    This dish was really good with some tweaks. When I made it just as the recipe says, it was a little too bland for our taste.

    These are my additions:
    >added 1/4 cup vegan mayo(tangy and smooth)
    >added 1/2Tbs of my homemade “all season” salt (Real Salt* All Season)
    >4 cloves garlic
    >used spinach and 8oz mushrooms
    >topped with blackened shrimp
    >nutritional yeast and cracked black pepper are a must for topping ;)

    Now, this is IMPORTANT- do NOT let your mind be set on a real alfredo cheese and cream taste. It tastes NOTHING like it’s dairy laden friend. Think of it as it’s own unique pasta sauce, and I think you’ll really enjoy it! Especially if you can’t have dairy..it fills that creamy hole in your heart…I mean, stomach. ;)

  6. What a delicious way to get your vegetables and protein! I did add some vegetable bouillon and topped it with dried dill. I think its important to include the nutrional yeast, with the dill I added it made the whole dish taste like onion crisps! :)

  7. Anonymous says:

    Just wondering why you left out the nutritional yeast? I would like to add it, would the flavor or tecture be altered?


    1. julie@thesimpleveganista says:

      You can add it if you like! The flavor may be altered a little but it will still be delicious and have an even better nutritional profile! Would love to know how it goes if you add any. Cheers :)

    2. Anonymous says:

      Julie,I did make this meal last night and included the nutritional yeast. At first started with 1 tablespoon, but then added a second. I did taste before and after and found the yeast rounded out the flavor.The additional yeast required more liquid to be added, as it thickened up the sauce. In hindsight, I should have added more liquid as the sauce tended to thicken on the plate.I also took the liberty of adding one clove of cooked garlic to the shallots and was quite pleased with the flavor.As noted in an earlier post by you, this is not a spot on substitute for traditional "alfredo" sauce, but it is a very tasty sauce in its own right.

  8. Anonymous says:

    I made this tonight and hubby and I really enjoyed it. I sautéed some asparagus along with the mushrooms instead of the kale and added a bunch of garlic! How many servings would you say this would make? I made 1/2 the recipe and we almost ate it all… I'm feeling like maybe we over ate?!

    1. julie@thesimpleveganista says:

      Sounds so delicious! I'd say this serves about 4, so you ate just the right amount. :)

  9. Anonymous says:

    I don't have any non-dairy milk on hand and would really like to make this. Do you think I could use regular milk?

    1. julie@thesimpleveganista says:

      Of course, you can use any milk you like. :)

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