The Creamiest Vegan Alfredo Sauce (Nut Free, Gluten Free)

The creamiest vegan alfredo sauce is nut free, gluten free, and so secretly healthy. Low calorie and made from roasted vegetables and spices!
A pasta that is velvety, creamy, dripping with sauce, AND healthy?!  Yep, this vegan alfredo sauce right here is all of those things and more!  No cashews, no dairy, and no cheese are needed for an unbelievably luxious alfredo sauce.  This sauce is complete magic!

This Vegan Alfredo Sauce (Nut Free) Is:

  • Creamy
  • Twirl-able
  • Thick
  • Loaded with vegetables
  • Velvety
  • Actually healthy & low calorie
  • Vegan, dairy free, vegetarian, gluten free!

I was inspired to create the recipe for this dish after my amazing Roasted Carrot Mac and Cheese (also vegan, gluten free, and dairy free).  The flavors in that sauce were insanely good, and I wanted to make a version for more of a classic alfredo.  Making a sauce from roasted vegetables is an unbelievable way to get your servings in, and lighten up a sauce that is normally made from butter/cream.

What’s In This Vegan Fettuccine Alfredo?

  • Fettuccine noodles: you can find gluten free varieties, use any brand you have on hand.  You can also use regular pasta if you aren’t gluten free.
  • Zucchini: This is the magic in this sauce! Fresh zucchini are roasted and blended into a thick and creamy sauce.  I actually used zucchini right from the garden for this.  But you can also use yellow squash if you have it on hand.
  • Onion: Roasted for a ton of bright bold flavors in the sauce
  • Garlic: Because every good pasta sauce needs garlic.  Along with the onion, the garlic get roasted and blended in the sauce.
  • Olive Oil: Just a little to roast the vegetables, but you can use a cooking spray if you want to keep this lower in calories.
  • Ground Mustard: for a great burst of flavor in the sauce,  a little bit of ground mustard goes a long way!
  • Milk Alternative: soymilk is a great option since it is nut free, but you can also use oat milk, almond milk (if you eat nuts), rice milk… any kind you would normally drink!  However, make sure it is plain and unsweetened.
  • Nutritional Yeast: a heap of this gets blended in the sauce, gives a great nutty and cheesy flavor to the alfredo.
  • Fresh Parsley: not only to garnish, but to give this alfredo a burst of fresh herbs. I love adding parsley to almost any dish, and just the hint of fresh parsley here makes this dish sing.

How Do I Make This Vegan Alfredo Sauce?

  1. Cook pasta according to package instructions.  Drain and return the noodles to the pot.  Set pot aside for later.
    Preheat the oven to 425 degrees Fahrenheit.  On a large sheet pan, add the zucchini, onion, and garlic.  Pour the olive oil over the vegetables, add the ground mustard powder, and toss to combine so all the veggies are coated.
  2. Roast in the oven for 40  minutes, flipping halfway.
  3. Scoop the roasted veggies into a blender. Add the nutritional yeast and plant-based milk and blend on medium speed for 2 minutes.  The sauce should be thick and creamy.  Taste and add salt and pepper if needed.
  4. Pour the sauce over the cooked noodles, and stir well to combine.  Hear on low for a few minutes to warm up the noodles.  Add fresh chopped parsley for garnish, and enjoy!

I used zucchini for this that I picked straight from the garden.  We have been growing quite a bounty this year and I love getting giant fresh zucchini and squashes.  I peeled the zucchini first in this dish just to get rid of the dark green color on mine.  Normally, I am all about leaving the skins of my veggies (that’s where the nutrients are) but just for this recipe I peeled them so I could match that rich creamy color of traditional alfredo sauce.

Dietary Modifications

  • This sauce is naturally vegan, vegetarian, and dairy free!
  • The soymilk in the sause makes this recipe nut free, but if you can use any milk variety that you would normally drink.  Oat milk is a great option.  If you aren’t nut free, almond milk or another nut milk would be delicious.  Alternatively, you can use regular milk if you aren’t vegan or gluten free.  Just make sure any kind of milk you use is plain and unsweetened.
  • This recipe is gluten free, but if you aren’t gluten sensitive you can use regular fettuccine noodles in this dish and not GF.
  • This is a low calorie recipe – it calls for a little olive oil to roast the vegetables, but you can use a cooking spray to make this even more low calorie.  Or zucchini noodles for a double dose of squash!

Other Pasta Dishes We Love!

Roasted Carrot Mac and Cheese (Vegan, Gluten Free, Dairy Free)
Creamy Vegan Hummus Pasta (Gluten Free, Pantry Staple Recipe)
Caprese Pasta Salad with Pesto Vinaigrette (Vegetarian, GF, Vegan Option)
Creamy Vegan Mushroom Tetrazzini (Dairy Free, Vegetarian)
Spicy Peanut Sesame Noodles (Vegan Pantry Staple Recipe, Gluten Free)

 

As always, if you make this creamy vegan alfredo sauce (nut free) be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you.  I love seeing all your photos of my recipe recreations!

Don’t forget to follow over on Pinterest & Instagram – I’d love to connect with you there!

The Creamiest Vegan Alfredo Sauce (Nut Free, Gluten Free)

The creamiest vegan alfredo sauce is nut free, gluten free, and so secretly healthy. Low calorie and made from roasted vegetables and spices!
5 from 3 votes
Prep Time 5 mins
Cook Time 45 mins
Total Time 50 mins
Course Dinner, Pasta, Sauce
Cuisine American, Italian
Servings 8 servings

Ingredients
  

  • 1 lb Fettuccine noodles or other long gluten free pasta
  • 3 lb zucchini peeled and roughly diced
  • 1 large sweet onion sliced
  • 8 cloves garlic
  • 2 tablespoons olive oil
  • 1 teaspoon ground mustard
  • 2 cups unsweetened soy milk or any milk variety you would normally drink
  • 1/2 cup nutritional yeast
  • 1/2 cup parsley chopped
  • Salt & Pepper to taste

Instructions
 

  • Cook pasta according to package instructions.  Drain and return the noodles to the pot.  Set pot aside for later.
  • Preheat the oven to 425 degrees Fahrenheit.  On a large sheet pan, add the zucchini, onion, and garlic.  Pour the olive oil over the vegetables, add the ground mustard powder, and toss to combine so all the veggies are coated.
  • Roast in the oven for 40  minutes, flipping halfway.
  • Scoop the roasted veggies into a blender. Add the nutritional yeast and plant-based milk and blend on medium speed for 2 minutes.  The sauce should be thick and creamy.  Taste and add salt and pepper if needed.
  • Pour the sauce over the cooked noodles, and stir well to combine.  Hear on low for a few minutes to warm up the noodles.  Add fresh chopped parsley for garnish, and enjoy!
Keyword Nut Free Vegan Alfredo, Vegan Alfredo Sauce Nut Free, Vegan Alfredo Without Cashews, Vegan Fettuccine Alfredo
Did You Make This Recipe?Tag me @theherbeevore in your photo on Instagram so I can feature you!

5 Comments

    • Hi Larissa, yes you can freeze this sauce. That’s a great idea actually as it does make a lot. Just make sure to store it in an airtight container, either in the fridge or the freezer. The sauce should last 3 to 4 days in the fridge and still taste amazing. Let me know how it turns out!

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