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

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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!


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.