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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. Anonymous says:

    Do you think this would work with kidney beans?

    1. julie@thesimpleveganista says:

      You could use kidney beans, or any beans you like, but keep in mind when using dark colored beans the color will reflect that. The flavor may be a bit different too since all beans slightly vary in taste. I say go ahead and try! Hope it works well for you! :)

  2. Anonymous says:

    Does this sauce freeze well? I'd love to make up a big batch and just pull some out as needed for a quick dinner.

    1. julie@thesimpleveganista says:

      I have yet to freeze this but would venture to say that it would freeze well. If you give it a try, I'd love to know how it went for you!

  3. I added a little smoked paprika and pepper to mine to give it that oomph, and I spread the sauce over spaghetti squash with bell pepper chunks and mushrooms. I love that this recipe is gluten free and casein free all by itself (most vegan cheeze products still include casein, which I don't understand as I thought it comes from milk…). Really yummy recipe, I tried it last night and after everyone got over the absence of meat in the dish it got great reviews!

  4. Made this a couple times so far with whole wheat fettuccine, no oil or nutmeg and added some broccoli, etc. So tasty thanks again!

    1. julie@thesimpleveganista says:

      Mmm, sounds delicious! So glad your getting a lot of use out of this recipe. :)

  5. Anonymous says:

    I am drooling! This is the first recipe I am making when I get a new Vitamix!

    1. julie@thesimpleveganista says:

      Perfect recipe to break in your new Vitamix! Enjoy :)

  6. Sheila Epstein says:

    Made this tonight and it was delicious! As are all recipes I have tried from this site! Thank you again!

    1. julie@thesimpleveganista says:

      Thank you Sheila! And you are welcome, so glad the recipes are working out well for you. Cheers :)

  7. I made this tonight and it's great because with all the fiber it actually filled me up, and yet it's a sauce…what a great idea, thanks for sharing.

  8. This was WONDERFUL! My husband and I are not vegan but he has some intense problems with dairy, yet loves white sauce. I made this last night for fettuccine with fresh parsley, extra sun dried tomatoes and mushrooms – and he loved it! He said that with some bacon crumbles on top it would be perfect. And he is a fussy lump so that is really saying something :)

    1. julie@thesimpleveganista says:

      Sounds delicious Sophie, I'm going to have to try with your add ins! So glad this worked for and you husband. Thank you for sharing…cheers :)

  9. Anonymous says:

    I've never posted to a blog before, but this was so delicious, I just had to say something!!!

    1. I'm so glad you liked it! And thank you for taking the time to post your thoughts. :)

  10. This looks amazing! When I was younger I used to pour half a bottle of storebought alfredo sauce over my pasta at home, but this looks like a much healthier alternative. I can't believe how creamy it looks! Definitely have to try this, and since I'm a garlic lover I'll definitely have to throw in a few cloves. Thanks :)

    1. This is definitely a healthier option… We must also realize that this sauce will not have the exact same taste as the alfredo most have become accustom to but rather has it's own qualities making it great in it's own right. Adding the garlic sounds delish. I will try that next time too…Let me know how you like it. Cheers :)

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