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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.
Hi Richa (:
Would this work with frozen cauliflower too? Would it make a significant difference, in your opinion?
Hi Richa!
Can this be made without the potato?
yes double the cauliflower and you may have to cook the sauce a little longer depending on how thick you like it as the potato acts somewhat as a thickener.
Ooops, forgot to rate!
Tthanks!
I’m the only vegan at home. My omnivorous Husband, 2 teens and 21yr old LOVED this the first time I made it. It is now part of our rotation and we are having it AGAIN tonight! Thank you for this!!!!
wow!! glad that you found a new favourite . Do leave a rating too if you wish
This is another great recipe. I had a bunch of locally picked chanterelles to use up, so I used a pound of them to double this recipe. Reduced them (with onions and garlic), then added some Better-Than-Bouillon vegetable stock and reduced that, then added some Chardonnay and reduced again until everything was beautifully caramelized. The red pepper flakes were a little too much for my wife; will probably halve those next time for her sake. But I loved it. For the Alfredo sauce I used soaked cashews (with their soaking water) and added maybe 1/2 tsp nutmeg (essential to Alfredo in my book). Had no cauliflower so just used a medium russet, microwaved in a cloth pouch and skinned. Absolutely delicious over fusilli and a steamed broccoli side. Another winner!
Delicious! Even the non-vegan family members loved it.
Richa my kids are happy to adopt you. 😂
Another awesome recipe. Thanks.
This was super yummy!!
Tthanks!
How long should I soak the cashews for?
15 mins inn hot water
I’ve been missing Alfredo sauce ever since I became lactose intolerant.
This sauce is amazing! I didn’t think a vegan version could be just as satisfying but it totally is!
It’s going to be on regular rotation from now on! Thank you for enlightening me 🙂
yay!
What can I use instead of the wine?
broth
Thanks!