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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
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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.
Where does the protein come from?
pasta. Depending on the pasta used it will vary, some 3-4 gm less or more per serve.
This was fantastic!!! We are baby vegans….as in JUST starting out. I’m trying various recipes to see if this is a sustainable lifestyle. Well, after this one both my husband and I (and our three kids!) loved every bite of this we think we may be hooked. We did not tell our kids it was “vegan” and they all loved it. Truthfully, they were shocked when we told them after dinner that was 100% vegan. Honestly, flavors were great, prep was not any harder than making regular alfredo. And now that dinner is over, I no longer have that horrendous “heavy” feeling when I’m done eating! Thank you Richa for making these recipes readily available to everyone!
thats amazinG!!
I made this this past weekened (July 27,2018)…it was a winner! I made a big pot of it and there were no left overs! My daughter very finicky(go figure) vegan daughter declared it a winner and want it again. I love these recipes on this website and have begun to incorporate them into the daily menus…Thanks Vega Richa!
Thats awesome! My mom would say the same about me when i was growing up. i like to think, i was just particular about certain tastes and textures 😉 which is helpful now i guess 🙂
This recipe was phenomenal! I have tried SO many vegan alfredo recipes and this is on a completely different level from all of them! As soon as I took my first bite I told my husband, “I will never cook another alfredo recipe again!” The depth of flavor in this is just amazing.
A couple of recipe notes: I omitted the oil and the flavor was still great. Also, boiling the cauliflower/potato with my pasta ended up not working out well as the pasta finished before the veggies. I’ll cook them separately next time- because there will definitely be a next time!
awesome!! Yes definitely boil or steam them separately or do that before. I was just trying to reduce the pans used so its an option.
Hi, Richa!
I absolutely love your recipes and follow them religiously, thank you for this blog and for the different vegan/vegetarian recipes that aren’t just boring tofu steaks (yuck).
I was wondering what would be a good replacement for the yeast, for someone who’s trying to whip up this fettucine at home and doesn’t have that?
if you have miso, use a tsp of that. the sauce should taste great even without nutritional yeast
So I used hemp seeds and it was very crunchy. Likethe flavor was great but maybe hemp hearts would have been smoother. Next time I’ll be doing that! Still a fantastic recipe! Thanks so much!
yes and maybe blend a bit longer. you can also powder the seeds /hearts before blending in. That also makes the process of blending faster.
Made this and it was delicious but not too heavy. Great combination of flavours, my family enjoyed it immensely. I decided to boil the vegetables first, then scooped them out and reserved water, then made the sauce etc and finally cooked fresh fettuccini in the water from the vegetables. Thank you 🙂
Awesome!!
Question – can I use a small red potato, or does it need to be a regular potato?
yes. peel and use
Can I use frozen cauliflower?
yes
We had this for the first time last night and it was FANTASTIC 🙂 This will be a regular from now on!
yay!!