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The Best Vegan Mushroom Garlic Alfredo with no nuts. Garlicky, Creamy, Amazing Vegan Fettuccine Alfredo. Nut-free, Easily Gluten-free, soy-free. 21 gm of protein per serving!
This Fettuccine Alfredo packs a flavor punch with the browned mushrooms, wine, herbs, and creamyness from cauliflower, potato and hemp seeds.
I have several nut-free alfredo options on the blog and this is an addition to the list. You can use Cauliflower Alfredo Lasagna, Pumpkin seed Alfredo or my garlic sauce with the mushroom mixture too.
Mushrooms add an amazing flavor. They are cooked to caramelize with onions then simmered with wine and vegan worcestershire sauce. The alfredo is blended up and added to simmer with the browning mushrooms, so the sauce picks up that caramelized flavor. Delicious, Smooth and amazing. Garnish with fresh basil and pepper flakes and serve.
This Alfredo is Easy, Creamy, Flavorful! If you make it, let me know in the comments how it turned out and do tag me on Instagram.
More Pasta Recipes from the blog
Stay Safe Houston. Keeping you all in my prayers.
Brown the mushrooms 
Add the flavor components, then add the blended alfredo.
Cauliflower Alfredo
Ingredients
Mushrooms:
- 1 teaspoon olive oil
- 3/4 cup chopped onions, chopped
- 7 cloves garlic, minced
- 8 ounces sliced mushrooms, white or a mix of white, cremini, portobello
- 1 tablespoon or more dry white wine
- 1 tablespoon vegan worcestershire sauce, or use 2 teaspoons soy sauce (coconut aminos for soyfree), 1/2 teaspoon apple cider vinegar, 1/2 tsp molasses
- 1/4 teaspoon thyme
- 1/4 teaspoon red pepper flakes, or more, to taste
Alfredo:
- 8 to 10 oz fettuccine, Use gluten-free, if needed.
- 1 cup cauliflower florets, heaping cup of florets
- 1 small potato, cubed small
- 2 tablespoons hemp seeds or pumpkin seeds, or use raw cashews (soaked) for even creamier
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 2 teaspoon lemon juice
- 3/4 teaspoon salt
- 1 teaspoon dried basil or a handful of fresh
- 1 tablespoon nutritional yeast
- 1 tablespoon extra virgin olive oil
- 1 cup water
- generous dash of black pepper
Instructions
- Heat oil in a large skillet over medium heat. Add onion, garlic, mushrooms and a good pinch of salt and cook until golden. Add the wine, Worcestershire sauce, and pepper flakes and cook for half a minute.
- Meanwhile, bring a large, wide pot of water to a boil. Add the fettuccine and cook for 3 minutes. Mix. Put the cauliflower and potatoes into a strainer, then place that on top of the pasta to steam while the pasta cooks for 5 to 6 minutes or until the pasta is cooked to preference. Drain, rinse in cold water. Remove the cauliflower and potato and transfer them to a blender.
- Add the rest of the alfredo ingredients to the blender. Add 2 tablespoons of the mushroom-onion mixture from the pan, and blend until smooth. Blend for a minute, then rest for a minute and blend again.
- Pour the blender Alfredo sauce into the mushroom skillet, and cook over medium heat to bring to a boil and thicken. Taste and adjust salt and flavor. If the sauce thickens too much, add in some more water or non dairy milk. Mix in the fettuccine, and serve. Alternatively, plate the fettuccine and drizzle the sauce generously and serve. Garnish with basil and pepper and optionally vegan parmesan.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was delicious! I cooked the potatoes and cauliflower separate because I didn’t know if my pot could hold everything. I also used cashews because I love how creamy they make the sauce. Thank you for another great recipe.
Perfect!!
Awesome recipe! I’ll be making this today!
This is a must try. I cannot wait.
is savoury yeast the same as nutritional yeast? Many thanks Heidi M.
I am not sure. It should say nutritional yeast on the label.
This recipe turned out beautifully. I made it ahead so made the sauce first and steamed the potato and cauliflower to add to the alfredo sauce, and I skipped the hemp seeds (not a fan of the flavor) and added cashews. I saved the pasta water to rehydrate the sauce when it was time to serve and mix with the pasta — SO good. Dinner party loved it. Thanks again for a killer recipe.
That was quick Morgan! I am so glad everyone loved it!! <3
Looks delicious! I intend to make this tomorrow! Is there a specific brand of nutritional yeast that you recommend? We have some members in the family that aren’t fans of what I’ve tried in the past.
I use Now foods. This recipe has 1 tbsp which is a small amount for the whole recipe, so you can omit it. Add a 1/2 tsp miso if you have it for additional cheesiness. Maybe they like miso more than nutritional yeast, so then you can use small amounts of miso for cheesy profile.
I love the metric addition! Your recipes are delicious , and the instructions so easy to follow! Many thanks.
This sounds excellent. I get a little bored with fettucine Alfredo since it can be kind of bland, but those mushrooms would really jazz it up. It’s also nice that it gets its creaminess from cauliflower and potatoes, not nuts.
The way of making it is interesting. I would have thought you would cook the cauliflower and potato first and then blend it, then make the pasta. So with this, you just pick out the veggies out of the colander? To save an extra boiling?
yes. Its easy to pick them out as they are on the top. Stir the pasta before adding the veggies, so you dont have to stir the pasta again. Or use a strainer. Add the veggies to the strainer basket and insert it in the boiling water if it is a large pot.
you can boil them separately if you like. Also, long time Ellen:)
Yup, I was laying low—-I had a 3 month scare where I thought I was diabetic or at least pre-diabetic (and it took that long to get to see an endocrinologist). So I started to view food as the enemy—-almost to the point where I didn’t want to cook or even eat much. I was stunned, since I eat 98% healthy, WFPB, and have for years. So I was angry at myself for the 2% that wasn’t uber healthy. But it was a false alarm. I’m back to loving cooking and eating, albeit with slightly smaller portions and a little less sugar and oil, as I’ve learned to do.
Oh. Good to know that it was a false alarm. Happy cooking!
This looks delicious, and I will try it soon. But it is seems that the instructions on the pictures do not match the recipe (cashew cream?).
sometimes i am thinking of a different recipe while writing 🙂 updated
Fettuccine alfredo used to be one of my favorite dishes! I love how high in protein this recipe is!
Thats great! I hadnt even noticed. Good to put this under high protein options