Zucchini Alfredo Sauce

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5 from 7 votes

This zucchini alfredo sauce recipe is light and creamy, low calorie, and made from blended roasted vegetables and spices! A perfect way to transform your summer squash into a delicious pasta sauce the whole family will love.

Prep Time5

Cook Time45

Total Time50

Course: Dinner, Pasta, Sauce

Cuisine: American, Italian

Servings: servings

Calories: 321kcal

Author: Kelly Jensen

Cost: $3

Equipment

Large Pot
Vitamix or High Speed Blender

Ingredients

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 extra virgin olive oil
1 teaspoon mustard powder
1 teaspoon each Sea Salt and Black Pepper
2 cups unsweetened soy milk or milk of choice
1/2 cup nutritional yeast
1/2 cup fresh parsley chopped

Instructions

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, salt, and black pepper, and toss to combine so all the veggies are coated.
Roast in the oven for 40 minutes, flipping halfway.
Meanwhile, cook the pasta according to package instructions. Drain and return the noodles to the pot. Set pot aside for later.
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 desired.
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!

Notes

Additions and Substitutions

- You can use any long or medium pasta you wish - although thicker noodles work best. I like linguine, spaghetti, bucatini, rigatoni, or rotini for this sauce.

- If you don't have mustard powder, you can omit it or add yellow prepared mustard or Dijon instead. The mustard gives the sauce a sharp 'cheesy' flavor.

- Any milk alternative works in this dish - just be sure you use a plain unsweetened variety. I like almond milk, cashew milk, coconut milk, or oat milk. Just be sure it fits in with your dietary needs.

Dietary Modifications

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 use zucchini noodles instead of pasta for a double dose of squash!

Nutrition