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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.
I would love to make this but do not like mushrooms. Can I omit the mushrooms and the flavor of the recipe wouldn’t be lost?
yes omit them. taste when simmering and add more of the existing flavors if needed, like the soysauce, miso, garlic, herbs etc.
what is considered a “small” potato. what weight do you usually use?
160 – 170 g or 1 3/4 to 2 inch size
I just made this recipe-WOW! My only regret is that I didn’t make it sooner! I will be making it on a regular basis. It was not complicated at all. It was so creamy and the mushrooms were amazing the way they caramelized. I didn’t have white wine, so I used red and it worked just fine! Thank you for sharing such amazing recipes! Keep it up!
yay!!
HELLO Alfredo….where have you been ? Alfredo is one pasta recipe I’ve been missing since going vegan two years ago. This particular recipe blew me away. Totally satisfying and incredibly flavorful. I used half hemp and half soaked cashews and the sauce turned out perfectly yummy and perfectly creamy. I added about 1/4 cup of potato/cauliflower water to thin and I used more fresh basil than what the recipe called for (so slightly green) but the flavor was completely perfect. Thank YOU, Richa, for yet another incredible recipe!!!
Looking forward to trying this recipe – do you have instructions for cooking in an Instant Pot by any chance?
they’ll be in my upcoming Instant Pot book.
Out of habit I always serve sauce on the side for my kids so they can chose to add it to pasta after tasting it first, and my three year old declared it the best sauce ever and dipped EVERYTHING in it tonight. Broccoli. Bell pepper strips. Pasta noodles. She licked it clean. I’ve never seen this behavior in her before. Thanks for the magic tonight!
yay!!
If I double the recipe I double all the ingredients? Like 14 cloves of garlic?!?
you can use less garlic, use a bit less liquid/water than double , for everything else double
So it really is meant to say SEVEN cloves of garlic?!! That seems really excessive!? What’s a realistic amount to use to still get the garlicky flavour without getting banned from public transport for the next week! LOL!
😀 2 or 3 is good enough. it gets cooked so it shouldnt be that strong a smell/flavor. If its raw then it lingers for a long while.
Can I use more potato for lack of cauliflower??
yes, but do use some nuts or seeds for creaminess as potatoes will make a thick starchy sauce
This is so so so good! it is now one of my fave recipes! thank you!
yay!
This is soooooo delicious. Thank you, thank you and thank you
<3 <3