• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Strength and Sunshine
  • Home
  • About
  • Recipes
  • Celiac Disease & Food Allergies
  • Coaching
  • Media & Press
  • Contact
    • Privacy Policy
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About
  • Recipes
  • Celiac Disease & Food Allergies
  • Coaching
  • Media & Press
  • Contact
    • Privacy Policy
×
Home » Condiments » Vegan Alfredo Sauce Recipe (Nut-Free, Gluten-Free, Allergy-Free)

Vegan Alfredo Sauce Recipe (Nut-Free, Gluten-Free, Allergy-Free)

Published: Sep 15, 2019 by Rebecca Pytell · This post may contain affiliate links.

Jump to Recipe

Super creamy, easy, Vegan Alfredo Sauce Recipe without nuts or soy! It's gluten-free, allergy-free, packed with plant protein from white beans and sneaky veggies! This healthy alfredo sauce will be a hit with the family and they won't taste the hidden cauliflower or know it's dairy-free!

creamy vegan alfredo sauce in a a glass jar with image text

That creamy, decadent, white sauce we all know and love. Drench our pasta in it and serve it with a sprinkle of parsley to break up all the beige. Kids seem to always love the classic fettuccine alfredo and can we blame them? The dairy-based sauce isn't something you'll find on the plates of the food allergic and vegan crowd. That is...until now! When it comes to Vegan Alfredo Sauce Recipes, so many contain nuts or soy. Why not make the sauce allergy-free and secretly healthy for all...without anyone knowing?

vegan alfredo sauce in a blender

What is alfredo sauce made of?

Traditionally, alfredo sauce is made from heavy cream, butter, and a large dose of parmesan cheese. It's a decadent sauce to say the least and one that's not fit for those with dairy allergies or special diets. Dressing pasta with alfredo sauce means a big plate of carbs and fat, with not much else! Funny enough, alfredo sauce IS gluten-free by nature and no gluten means celiacs can eat traditional alfredo sauce!

How to make vegan alfredo sauce

But, can vegans eat alfredo sauce? No. But they can eat this healthy alfredo that's veggie-packed, contains so much flavor, is so creamy and super easy to whip up right in your blender!

Ingredients in Vegan Alfredo Sauce:

  • White Cannellini Beans
  • Cauliflower
  • Vegan/Soy-Free Butter
  • Non-Dairy Milk
  • Nutritional Yeast
  • Onion Powder
  • Minced Garlic
  • Black Pepper
  • Lemon Juice

All you need to do is blend these ingredients in a blender and either add it directly to a hot pot of gluten-free pasta or store it in a glass jar until you're ready to use it! You can heat the sauce on the stove when you're ready to use it, which means this sauce is a fantastic meal prep component and make-ahead recipe to start the week with!

Time-saving tips for dairy-free alfredo sauce:

  • For the cannellini beans, you can swap these with any canned white bean of choice that you have on hand.
  • No need to break out the cutting board, use a bag of frozen cauliflower florets or rice. Microwavable bags are best since it needs to be cooked!
  • Don't have an allergy-free butter spread on hand? Simply skip this ingredient! It adds to the traditional "buttery" taste, but you can do without.
  • Store the prepared, uncooked sauce in an airtight container or jar in the fridge for up to 5-6 days.

Can you freeze vegan alfredo sauce?

This recipe makes about 4 cups of sauce. After you've blended everything together in a blender, you can freeze the sauce right away in ice cube trays or a large freezer bag. Lay the bag flat in the freezer until frozen for easy storage. The frozen sauce will be best used within 4-5 months. To defrost your frozen alfredo sauce, let it thaw in the fridge and then pour it into a blender again to help reduce the separation that will occur due to the non-dairy (yes, this happens even with normal dairy products!)

Ways to use your alfredo sauce:

  • A great sauce for chicken (slow cooker or baked!)
  • Dressing your favorite pasta.
  • The classic Fettuccine Alfredo.
  • This vegan version makes a great dip!

overhead view of vegan alfredo in a jar

Ways to make alfredo sauce healthy

Typically, allergy-free and vegan recipes lean toward the "healthy side", not always though. Making traditional foods like an Italian alfredo sauce, allergy-free and vegan can still produce a decadent sauce using heavy dairy-free creams and processed cheeses. By basing the sauce on whole foods with nutritional impact, we can make the sauce free-from AND healthy!

  • Using white beans for creaminess and a dose of plant-based protein. No need for tofu or soy!
  • Using cauliflower for a "sneaky" way to add in a dose of vegetables without anyone knowing (or tasting!)
  • Using nutritional yeast for a "real food" cheesy flavor without processed dairy-free cheeses or high-calorie nuts like cashews.
  • Using your family's favorite unsweetened non-dairy milk; no need for cream!

This vegan alfredo sauce recipe is:

  • Gluten-Free
  • Vegan
  • Allergy-free (Dairy-Free, Soy-Free, Egg-Free, Nut-Free, Peanut-Free, Wheat-Free, Sesame-Free, Coconut-Free, Corn-Free)
  • Kid-Friendly
  • Healthy (Oil-Free, Sugar-Free)
  • Contains Vegetables and Plant-Protein
  • Easy, Quick, Freezer-Friendly, and Perfect for Meal Prep

Easy Vegan Alfredo Sauce

open glass jar filled with easy vegan alfredo sauce

Print

Vegan Alfredo Sauce Recipe (Nut-Free, Gluten-Free, Allergy-Free)

open glass jar filled with easy vegan alfredo sauce
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

Super creamy, easy, Vegan Alfredo Sauce Recipe without nuts or soy! It's gluten-free, allergy-free, packed with plant protein from white beans and sneaky veggies! This healthy alfredo sauce will be a hit with the family and they won't taste the hidden cauliflower or know it's dairy-free!

  • Author: Rebecca @ Strength and Sunshine
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4 Cups 1x
  • Category: Condiment
  • Method: Blend
  • Cuisine: Italian

Ingredients

Scale
  • 1 15oz Can of White Cannellini Beans*
  • 2 Cups Cooked Cauliflower Florets
  • 1 Cup Unsweetened Non-Dairy Milk
  • 2 TB Vegan/Soy-Free Butter (optional)
  • 2 TB Nutritional Yeast
  • 1 Tsp Lemon Juice
  • 1 Tsp Minced Garlic
  • ½ Tsp Onion Powder
  • ½ Tsp Black Pepper

Instructions

  1. Combine all ingreindts in a large blender or food processor.
  2. Blend the ingreindts until you have a smooth, creamy sauce.
  3. Store the blended sauce in a jar in the fridge for later or pour the sauce directly into a pot of hot cooked pasta or into its own pot to heat it through for about 5 minutes.

Notes

*Any white bean will work.

Nutrition

  • Serving Size: Varies

Did you make this recipe?

Tag @rebeccagf666 on Instagram and hashtag it #strengthandsunshine

So tell me:

+ Have any unconventional ways to use alfredo sauce?

———————————————-

Stay connected:
Facebook: Strength and Sunshine
Twitter: @RebeccaGF666
Instagram: rebeccagf666
Pinterest: RebeccaGF666
Bloglovin’: Strength and Sunshine

Related

« Gluten-Free Pumpkin Zucchini Bread (Vegan, Allergy-Free)
Gluten-Free Fettuccine Alfredo (Vegan, Allergy-Free) »

Reader Interactions

Comments

  1. Deirdre Henry

    September 26, 2022 at 5:26 am

    Would like to make this sauce. My question, is Nutritional Yeast necessary. It is one ingredient that I don't have and am wondering if it is essential.
    Thank you for recipie.
    Deirdre.

    Reply
    • Rebecca Pytell

      September 26, 2022 at 8:32 am

      Yes, it is. It provides the cheese flavor.

      Reply
      • Deirdre Henry

        September 26, 2022 at 9:05 am

        Thank you for letting me know. Next time I'm in town shall purchase the Yeast.
        Deirdre.

        Reply
  2. Nienke

    September 13, 2020 at 12:47 pm

    Hi, thanks for the recipe. It was great! I did alter it a bit: I used dried white beans (soaked and cooked), soy cooking cream instead of non-dairy milk, and I doubled the black pepper, garlic, onion powder and nutritional yeast. Then I added 450 g of spinach to the sauce when warming it up, and I served it with gluten-free pasta. Doubling some of the ingredients was mostly because I didn't add anything to the spinach or pasta. The meal was very well-received and I will definitely be making it again.

    Reply
    • Rebecca @ Strength and Sunshine

      September 13, 2020 at 12:58 pm

      Awesome! Glad you enjoyed the sauce!

      Reply
  3. Carol Throckmorton

    November 15, 2019 at 11:53 pm

    What type of non-dairy milk do you recommend (that’s nut-free)?

    Reply
    • Rebecca @ Strength and Sunshine

      November 16, 2019 at 7:43 am

      Whatever carton milk you use, that's why I don't specify, it doesn't matter.

      Reply
  4. Miz Helen

    September 24, 2019 at 4:53 pm

    This is the best vegan alfredo sauce I've found!

    Reply
    • Rebecca @ Strength and Sunshine

      September 25, 2019 at 7:32 am

      So glad to here that!

      Reply
  5. Rachelle

    September 23, 2019 at 9:22 pm

    This looks delicious, Rebecca. I eat many different vegan meals and like to include links on my Monday “What I’m eating” post with various alternatives in eating.

    If you are comfortable with me featuring the picture of the Alfredo pasta and a write up with the link back to your blog let me know. I’d love to share this with my tribe.

    Reply
    • Rebecca @ Strength and Sunshine

      September 24, 2019 at 7:33 am

      Sure, but hopefully that means you actually try the recipes you recommend.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hey there, welcome to Strength and Sunshine! I’m Rebecca and I'm so glad you're here! This is your go-to destination for delicious, fun, and (mostly) healthy gluten-free and allergy-free recipes, tips & tricks, advice, as well as celiac and food allergy coaching services! More about me



Search

Never Miss A Post

Categories

Recent Posts

  • Gluten-Free Pumpkin Cupcakes (Vegan)
  • Gluten-Free Pumpkin Banana Bread (Vegan)
  • Vegan Coconut Chewies
  • Cold Middle Eastern Lentil Salad
  • Vegan Grape Salad

Trending Posts

  • Cold Italian Pasta Salad (Gluten-Free, Vegan, Allergy-Free)
  • Slow Cooker Apple Butter (No Peeling Required!)
  • Healthy Lemonade Recipe (Sugar-Free, Homemade, 3-Ingredients)
  • Slow Cooker Applesauce | Easy, Simple, No Added Sugar
  • Gluten-Free Pumpkin Donut Holes (Vegan, Allergy-Free)
  • How-To Cook Beans In A Rice Cooker

Footer

↑ back to top

About

  • About Rebecca
  • Privacy Policy

Newsletter

  • Sign up for our weekly newsletter!

Contact

  • Contact
  • Services
  • Media & Press

Copyright © 2025 Strength and Sunshine LLC

What To Avoid With An Egg Allergy 🚫🥚🍳 Eg What To Avoid With An Egg Allergy 🚫🥚🍳

Egg is hiding in more than just baked goods and pasta! Learn all the ingredient and food terms you need to lookout for when reading labels and menus! Also specific cooking terms that typically mean egg is involved! 🍳

🟥 Red flag = contains egg (full stop, do not pass go!)
🟨 Yellow flag = might contain egg (check manufactoring, contact brands, sourcing, don’t assume!)

🤝 Share to spread awareness and save lives
🔁 Save for reference
💬 Tag someone who needs to see this

#eggallergy #eggfree #foodallergies #foodallergy #foodallergyawareness #foodallergymom #eggfreebaking #noegg #noeggs #allergyfree
The best moist, soft, fluffy gluten-free vegan pum The best moist, soft, fluffy gluten-free vegan pumpkin cupcakes! 🎃🧁
*
Gluten-Free Pumpkin Cupcakes (Vegan, Allergy-Free) 🎃😋
*
These Perfect Pumpkin Party Cakes are:👇
Gluten-Free ❤️
Allergy-Free 🧡
Vegan 💛
Easy, Quick, Simple Ingredients 💚
Make-Ahead + Freezer-Friendly 💙
Perfect Dessert For Halloween, Thanksgiving, and All Fall Celebrations 💜
*
The best Gluten-Free Pumpkin Cupcakes are vegan, allergy-free, and so easy to make! Made with real pumpkin and cozy spices, these moist and fluffy eggless pumpkin cupcakes are topped with a sweet and tangy dairy-free cream cheese frosting! Baked in 20 minutes with simple ingredients, everyone will love this homemade recipe! 🎉
*
Click the link in my bio @rebeccagf666 for the full recipe on the blog! 👆👆👆
https://strengthandsunshine.com/gluten-free-pumpkin-cupcakes-vegan/
*
#pumpkincupcakes #cupcakes #vegancupcakes #egglesscupcakes #glutenfree #vegan #allergyfree #creamcheesefrosting #pumpkin #pumpkinrecipes
The best moist, soft, fluffy gluten-free vegan pum The best moist, soft, fluffy gluten-free vegan pumpkin cupcakes! 🎃🧁
*
Gluten-Free Pumpkin Cupcakes (Vegan, Allergy-Free) 😋
*
These Perfect Pumpkin Party Cakes are:👇
Gluten-Free ❤️
Allergy-Free 🧡
Vegan 💛
Easy, Quick, Simple Ingredients 💚
Make-Ahead + Freezer-Friendly 💙
Perfect Dessert For Halloween, Thanksgiving, and All Fall Celebrations 💜
*
The best Gluten-Free Pumpkin Cupcakes are vegan, allergy-free, and so easy to make! Made with real pumpkin and cozy spices, these moist and fluffy eggless pumpkin cupcakes are topped with a sweet and tangy dairy-free cream cheese frosting! Baked in 20 minutes with simple ingredients, everyone will love this homemade recipe! 🎉
*
Click the link in my bio @rebeccagf666 for the full recipe on the blog! 👆👆👆
https://strengthandsunshine.com/gluten-free-pumpkin-cupcakes-vegan/
*
#pumpkincupcakes #cupcakes #vegancupcakes #egglesscupcakes #glutenfree #vegan #allergyfree #creamcheesefrosting #pumpkin #pumpkinrecipes
What To Avoid With A Dairy Allergy 🚫🥛 Dairy What To Avoid With A Dairy Allergy 🚫🥛

Dairy is hiding in more than just milk and cheese! Learn all the ingredient and food terms you need to lookout for when reading labels and menus! Also specific cooking terms that typically mean dairy is involved! 🥛🧀🧈🍨

🟥 Red flag = contains dairy (full stop, do not pass go!)
🟨 Yellow flag = might contain dairy (check manufactoring, contact brands, sourcing, don’t assume!)

🤝 Share to spread awareness and save lives
🔁 Save for reference
💬 Tag someone who needs to see this

#dairyallergy #dairyfree #foodallergies #foodallergy #foodallergyawareness #foodallergymom #dairyfreelife #dairyfreeliving #nodairy
Sweet, buttery, caramely, chewy, coconutty goodnes Sweet, buttery, caramely, chewy, coconutty goodness in one nostalgic bite! 🥥
*
Vegan Coconut Chewies (Chewy Coconut Bars) 😋
*
These Chewy Coconutty Bars Of Bliss are:👇
Gluten-Free ❤️
Allergy-Free 🧡
Vegan 💛
Easy, One-Bowl, Simple 7 Ingredients💚
Make-Ahead + Freezer-Friendly💙
Perfect Dessert For Potlucks & Occasions 💜
*
Coconut Chewies are the sweet, buttery, chewy coconut bars just like grandma used to make! This easy one-bowl dessert recipe is vegan, gluten-free, and allergy-free! Made with rich dairy-free brown butter, caramely brown sugar, and loads of shredded coconut, these coconut blondies are ultra chewy on the inside and crisp on the outside! 🎉
*
Click the link in my bio @rebeccagf666 for the full recipe on the blog!
https://strengthandsunshine.com/vegan-coconut-chewies/
*
#coconutchewies #coconut #blondies #vegandessert #glutenfreedessert #glutenfree #vegan #allergyfree
When you can’t decide between pumpkin bread vs b When you can’t decide between pumpkin bread vs banana bread...🎃🍌🍞
*
Gluten-Free Pumpkin Banana Bread (Vegan, Allergy-Free) 🤤🎃🍌🍞
*
This Pumpkiny Bananany Loaf is 👇
Gluten-Free ❤️
Allergy-Free 🧡
Vegan & Vegetarian 💛
Kid-Friendly 💚
Quick & Easy, 9 Simple Ingredients 💙
Make-Ahead & Freezer-Friendly 💜
Perfect Fall Breakfast, Dessert, or Snack 💗
*
Literally, what are we doing if we’re not combining the two coziest quick breads into one? Naturally moist and sweet from real pumpkin and ripe bananas, which makes it perfect for a gluten-free recipe that needs extra moisture and an eggless recipe since pumpkin and banana are OG vegan egg replacements! This gluten-free pumpkin banana bread is a blank slate for any cozy add-ins you can dream of, but its simplicity is what makes it shine on its own! 😋🙌
*
CLICK the LINK in my BIO @rebeccagf666 for the FULL RECIPE on the BLOG! 👆👆
https://strengthandsunshine.com/gluten-free-pumpkin-banana-bread/
*
#pumpkinbread #bananabread #pumpkinbananabread #fallbaking #glutenfree #vegan #allergyfree #glutenfreebaking #veganbaking
When you can’t decide between pumpkin bread vs b When you can’t decide between pumpkin bread vs banana bread...🎃🍌🍞
*
Gluten-Free Pumpkin Banana Bread (Vegan, Allergy-Free) 🤤🎃🍌🍞
*
This Pumpkiny Bananany Loaf is 👇
Gluten-Free ❤️
Allergy-Free 🧡
Vegan & Vegetarian 💛
Kid-Friendly 💚
Quick & Easy, 9 Simple Ingredients 💙
Make-Ahead & Freezer-Friendly 💜
Perfect Fall Breakfast, Dessert, or Snack 💗
*
Literally, what are we doing if we’re not combining the two coziest quick breads into one? Naturally moist and sweet from real pumpkin and ripe bananas, which makes it perfect for a gluten-free recipe that needs extra moisture and an eggless recipe since pumpkin and banana are OG vegan egg replacements! This gluten-free pumpkin banana bread is a blank slate for any cozy add-ins you can dream of, but its simplicity is what makes it shine on its own! 😋🙌
*
CLICK the LINK in my BIO @rebeccagf666 for the FULL RECIPE on the BLOG! 👆👆
https://strengthandsunshine.com/gluten-free-pumpkin-banana-bread/
*
#pumpkinbread #bananabread #pumpkinbananabread #fallbaking #glutenfree #vegan #allergyfree #glutenfreebaking #veganbaking
Celiac Disease is NOT a food allergy 🚫🍞 So Celiac Disease is NOT a food allergy 🚫🍞

So many people still confuse the two, but it’s an autoimmune disease, not an allergy. That means gluten doesn’t cause an immediate allergic reaction resulting in hives or swelling…it causes your immune system to attack your small intestine longterm. 

This distinction matters because:
👉 There’s no medication or quick fix
👉 The only treatment is a strict, lifelong gluten-free diet
👉 Mislabeling it as an “allergy” is scientifically incorrect. There is no such thing as a gluten allergy.

Swipe through to learn why the distinction is inportant and why accurate education and awareness is paramount. Let’s set the record straight and not mislabel our disease when speaking about it. 💛

🤝 Share with someone misusing the term
🔁 Save for reference and education
💬 Tag someone who needs to see this


#celiacdisease #celiacawareness #autoimmune #celiac #autoimmunedisease #glutenfree #glutenfreeliving #glutenfreelifestyle #glutenfreelife