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Vegan Alfredo sauce on Fettuccine pasta and mushrooms in a black skillet

Best Vegan Alfredo Sauce

This vegan Alfredo sauce is the perfect sauce for pasta which is quickly made and very delicious. It's creamy, healthy, plant-based, nut-free, and gluten-free!
Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4



  • Check the video in the blog post for easy visual instructions.
  • Cut the cauliflower into florets and cook it in salted water for about 10-15 minutes or until fork-tender. Drain the water.
  • In another pot cook pasta of choice as per the instructions on the package.
  • While the cauliflower and pasta cooks, slice mushrooms, and finely mince the garlic.
  • Heat 1 tsp of oil in a skillet and add the garlic. Fry over medium heat for about 2-3 minutes or until lightly browned.
  • Add the garlic, the drained cauliflower, and all other ingredients (except the pasta, the mushrooms, and the fresh herbs) to a high-speed blender.
    Adding hulled hemp seeds to a blender containing cauliflower
  • Mix on high speed for about 1-2 minutes or until smooth and creamy. Try the sauce and adjust seasonings to taste.
    Blended vegan Alfredo sauce in a blender with a spoon
  • Heat another 1 tsp of oil in a skillet (use the same one which you used for the garlic) and add the mushrooms. Sauté for about 3-5 minutes over medium heat, add a pinch of salt and pepper.
  • Pour the Alfredo sauce over the cooked pasta.
    Pouring Alfredo sauce over Fettuccine pasta
  • Add the mushrooms, garnish with fresh herbs (e.g. parsley) and enjoy! Store leftovers in the fridge.
    Creamy Fettuccine Alfredo with mushrooms in a black skillet


The recipe was originally posted in October 2018 and the blog post has been updated in May 2020 with helpful information and a video. The recipe has not been changed.
  • How to store: Store the sauce in an airtight container in the refrigerator for 3-4 days.
  • Add more greens: Add veggies/greens of choice, for example, broccoli, peas, spinach, or kale.
  • Make it low-carb: Swap the pasta for spiralized or ribbon zucchini or carrot.
  • Cashews: Use soaked cashews instead of hemp seeds. You can also swap the hemp seeds for two tablespoons (about 40 grams) of sunflower seed butter.
Nutrition Facts
Best Vegan Alfredo Sauce
Amount Per Serving
Calories 341 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 2g10%
Carbohydrates 53g18%
Fiber 6g24%
Sugar 6g7%
Protein 16g32%
* Percent Daily Values are based on a 2000 calorie diet.