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"Creamy" Vegan Mushroom Alfredo Sauce

You're not going to miss the cream in this sauce! It's savory & satisfying, while remaining low fat & free of "no" foods. Guests may never suspect it is dairy free! I love this sauce over zoodles (zucchini noodles), butternut squash, or a grain free pasta like Banza chickpea or Felicia green pea pasta. You could also eat it like as soup.


  • 1 1/2 cups cauliflower florets
  • 1 cup water (use the leftover water from steaming the cauliflower)
  • 1/2 cup mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 tsp coconut oil
  • 1 tsp Himalayan pink salt or sea salt


  1. Steam cauliflower florets until they are mushy to the touch. (Over cooking is helpful.)

  2. Heat a saute pan & add coconut oil.

  3. Saute garlic until golden and fragrant. Remove from pan & set aside.

  4. Add mushrooms to the pan & saute until softened. Add a little water as needed to prevent sticking. (Avoid adding additional oil to keep your dish low fat & your liver happy.)

  5. When done sauteing, add cauliflower, water, garlic and salt into a blender. Blend until smooth.

  6. Stir in mushrooms by hand until well combined. 

  7. Serve immediately!

Recipe Notes

Here are a couple of my favorite gluten free and/or grain free pastas:

Banza Chickpea 

Felicia Green Pea Pasta

Bentilia Red Lentil Pasta

Explore Cuisine Black Bean Pasta

Recipe adapted from: Megan Gilmore.