Lunch & Dinner

Cauliflower Alfredo Vegan Pasta Sauce with Spinach

This dish was a surprising success for me.  I was hesitant that cauliflower could actually be used as a vegan alternative to alfredo sauce, but it really held up. If you are looking for a really low carb recipe, depending on the type of pasta you use, cauliflower has practically no calories what so ever, so this is a great recipe for you.  It is jammed packed with nutrients and vitamins such as vitamin C, and so is the spinach!  This sauce is total comfort food, it is a great pick me up for when you’re feeling down or starting to feel a cold coming on!



Cauliflower Alfredo Vegan Pasta Sauce with Spinach

Print Recipe
Serves: 6 Cooking Time: 30 Minutes


  • 1 - Head of Cauliflower (Medium)
  • 1 - Garlic Cloves
  • 1/2 - Onion
  • 1 Tbsp - Coconut Oil
  • 3/4 Cup - Vegan Milk of your choice (I used almond milk)
  • 1 - Lemon Squeezed
  • 2 Tbsp - Nutritional Yeast
  • 1/4 Cup Parsley (for garnish)
  • Salt and Pepper to Taste
  • 2 Cups - Organic Spinach
  • 2 - Garlic Cloves
  • 2 Tbsp - Coconut Oil
  • 6 Servings - Gluten Free pasta of your choice



Chop 1 garlic clove and the onion and lightly cook on the stove with coconut oil at medium/low heat..


Add in the milk and salt/pepper to taste until it comes to a boil.


Throw in chopped cauliflower (don't worry about chopping it up too tiny, we will be blending it together soon!). Cook until the cauliflower softens and you can poke a knife through it.


Turn stove off and wait a few minutes for the liquid to cool a bit before transferring to a blender. Add the lemon juice and blend away until you get a smooth creamy consistency. If you need to add more milk to thin it out, feel free to do so.


Start cooking your choice of pasta as the instructions on the package say to.


Chop remaining 2 cloves of garlic (I LOVE garlic so I used double the amount) and start cooking lightly on the stovetop with coconut oil again on medium/low heat.


Once they begin to brown, add in your spinach (the spinach might look like a lot, but give it some time on the heat and the spinach will start to wilt and shrink). Toss salt and pepper over it and keep mixing the spinach/garlic/oil together until you cook your spinach to your pleasing.


Pour your cauliflower sauce in with your spinach and cook for another minute or so together on low heat to aid in mixing the flavors together.


When your pasta is ready, strain it and serve hot with your sauce poured overtop and mixed together! Or you can put your sauce in a container and your pasta in another container separated for later. They should last at least 4 days in the fridge, just scoop out your pasta/sauce mixed in a bowl together and warm it up whenever you are ready to eat it!


Mix well and Enjoy!

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