This nut free vegan alfredo sauce recipe has no cashews, and is low calorie and made from roasted vegetables and spices! You won’t believe this recipe is dairy free… is gluten free, and loaded with vegetables, its so good!
We love a good creamy alfredo when the weather starts to get colder, and this simple nut free vegan alfredo without cashews is always on our menu. Since the sauce is made with roasted vegetables and spices, it’s lower in calories and a healthier option than traditional alfredo sauces made with cream and cheese.
Since this sauce contains no nuts or cashews, it’s great for a plant-based allergy friendly meal. The sauce to pasta ratio in this recipe is perfect. The noodles absolutely swim in the delicious flavorful blended sauce.
This Nut Free Vegan Alfredo Sauce Is:
- Loaded with vegetables
- Actually healthy & low calorie
- Vegan, dairy free, vegetarian, gluten free!
Make This Vegan Alfredo Sauce with Veggies Instead of Cashews
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.
Comfort Food Dinner Recipes for the Everyone
This healthy plant based alfredo sauce is the tastiest, coziest dinner meal. It’s perfect for a hearty meal for the family, and also great to make for company if you are having guests for dinner. It makes a great holiday meal as well. The oven does most of the work, so you can enjoy hands-off time while you prep sides or a salad!
What’s In This Dairy Free Fettuccine Alfredo Recipe?
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- Fettuccine noodles: these gluten free fettuccine noodles are perfect for this creamy vegan fettuccine alfredo! Or if you want to use a different shape of pasta, you can browse through these Gluten Free Pasta Choices for some fun varieties!
- 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.
- Garlic: I use fresh garlic when I have it, and this great jarred organic garlic when I don’t have fresh. It’s actually super convenient to have pre-chopped garlic on hand for quick and easy meal prep.
- Olive Oil: I like to use this delicious Zoe olive oil which has a fantastic flavor and deep color- it’s really inexpensive online here, so I keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value, I would highly recommend!
- Ground Mustard: for a great burst of savory flavor in the sauce, a little bit of ground mustard goes a long way! I keep this mustard powder in my pantry at all times!
- Milk Alternative: soymilk is a great option since it is nut free, and you can even buy shelf-stable soy milk powder too! Or use oat milk, rice milk, or coconut 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. I am obsessed with Anthony’s Nutritional Yeast, its the best.
- Fresh Parsley
How Do I Make This Dairy Free Alfredo Sauce Recipe?
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!
Creamy Zucchini Alfredo Pasta
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.
- This sauce is naturally vegan, vegetarian, and dairy free!
- The soymilk in the sauce makes this recipe nut free, but if you can use any milk variety that you would normally drink. Oat milk is a great option. 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!
More Healthy Vegan Pasta Recipes 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)
& read through my Top 125 Vegan Pantry Staple Ingredients & Recipes that I stock my pantry with!
Get the Same Ingredients I Use For My Vegan Alfredo Sauce Without Cashews
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Nut Free Vegan Alfredo Sauce (No Cashews)
- 16 ounces Fettuccine noodles use gluten free if needed
- 2 lb zucchini peeled and roughly diced
- 1 sweet onion sliced
- 8 cloves garlic
- 2 tablespoons olive oil
- 1 teaspoon mustard powder
- 2 cups unsweetened soy milk
- 1/2 cup nutritional yeast
- 1/2 cup fresh parsley chopped
- 1 teaspoon Himalayan Sea Salt and Pepper to Taste 1 teaspoon each
- 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 soy 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. Heat on low for a few minutes to warm up the noodles. Add fresh chopped parsley for garnish, and enjoy!
Save Money on Fresh Groceries & Pantry Staples!I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery. You can save up to 40% off grocery store prices. If you think produce delivery is too expensive… think again, and give Misfits Market a try!
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Hi! Can I boil the zucchini instead of roast it?
Hi Caroline – yes! I find roasting gives the zucchini a bit more flavor, but you can absolutely boil too. Let me know how it turns out.
Love the pasta variations
Can I use mustard powder or mix Dijon in with the vegetables?
Hi Jeanne – yes, the mustard powder is used to coat the vegetables as they roast. If you don’t have mustard powder, I’d recommend an equal part of whole grain or Dijon instead for flavor.
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That’s great, I hope you like it 🙂
Is this sauce able to be frozen? How long is its shelf life if not consumed right away?
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!
I’m ready to eat this yummy dish. Love pasta for sure