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This Cauliflower Pasta Sauce is creamy and cheesy, yet surprisingly healthy! It’s also super easy to make in just 25 minutes. Mix this sauce with your favorite pasta noodles for a comforting, filling simple meal.

Cauliflower is one of those veggies that is so versatile, you can use it in a variety of different dishes.
From tacos, to stir fries, to healthy side dishes, to soups and more, the ways you can use cauliflower in plant-based cooking is practically limitless. And one of the best ways to use it is in this healthy cauliflower pasta sauce!
Why we love this Cauliflower Pasta Sauce:
- It’s easy to make! With a few simple ingredients, you can have a comforting, filling dish on your table in just 25 minutes.
- It’s healthy! This sauce is plant-focused, dairy-free, vegan, and can also be made gluten-free based on the noodles you choose. You can also make this cauliflower pasta sauce 100% “whole food, plant-based” if you omit the vegan butter and olive oil (and use vegetable broth instead). And it’s only 122 calories per serving (not including the pasta noodles).
- It’s super creamy and cheesy. With the addition of nutritional yeast + the creamy texture of cauliflower, this is a true comfort food. But the good news is, this creamy sauce is perfect for any time of year!
What you’ll need:
Ingredients notes:
- Cauliflower florets– You’ll need one large head of cauliflower. Use organic if possible.
- Vegan butter– Earth Balance is a great choice, but any vegan butter will do. Or, you can also use unsalted vegetable broth if you prefer oil-free. Just be sure to also replace the olive oil with the vegetable broth as well.
- Nutritional yeast– This ingredient is highly recommended as it adds more of a “cheesy” taste to the sauce.
- Lemon juice– fresh is best!
STEP-By-STep Recipe Instructions:
- To begin, add the cauliflower to salted boiling water (at least 6 quarts). Cook for 7-10 minutes or until soft. You can drain immediately OR, if making pasta, you can reuse this same water to boil the pasta noodles–> to do this, using tongs, remove the cauliflower from the boiling water, and use the same water to boil the pasta to al dente. Drain.
- In a blender, add the cooked cauliflower, 3/4 cup almond milk, nutritional yeast, sea salt, black pepper, and basil leaves. Blend on low until cauliflower is creamy (you may need to use the tamper that came with your blender to push ingredients down and then blend again).
3. In a large skillet over medium heat, add olive oil. When hot, add minced garlic and cook for about 1 minute, stirring frequently. Add vegan butter and swirl around in pan until melted. Reduce heat to low, and add the cauliflower sauce to the pan and stir. Simmer on low for 3 minutes, stirring occasionally. Add additional 1/4 cup almond milk if sauce needs thinning; stir.
4. Remove from heat, add lemon juice and stir. Serve mixed in with your favorite pasta. Add additional salt, pepper, or even a dash of cayenne pepper, to taste.
This recipe makes 3 cups sauce. Store this sauce in an airtight container in the fridge for 4-5 days. Mix with pasta before serving (store sauce separately).
EXPERT TIPS & FAQ’s:
Sure! As long as the cauliflower is soft before adding to the blender, that’s all that matters. So feel free to roast or even steam the cauliflower. Different cooking methods may change the flavor profile slightly.
Yep! If you’re not feeling like pasta, this cauliflower pasta sauce would go great mixed in with rice, quinoa, or even Roasted Spaghetti Squash.
LoVe Cauliflower? Try one of these recipes!
- Cauliflower Rice Stir-Fry Bowl
- Buffalo Cauliflower Tacos
- Mashed Cauliflower
- Cauliflower Puree with Sautéed Mushrooms
- Potato Cauliflower Latke’s w/ Horseradish Sauce
- Coconut Curry Cauliflower Soup
If you try this Cauliflower Pasta Sauce, please let us know! Leave a comment, rate it, and tag your photo with #veggie__chick on Instagram. We love to see our recipes being made in YOUR kitchen!
Creamy Cauliflower Pasta Sauce (Vegan, Gluten-Free)
Pin RateEquipment
- Large Pot (to boil noodles and cauliflower)
- Large skillet
Ingredients
- 4-5 cups cauliflower florets - about 1 large head
- 3/4 cup unsweetened almond milk - plus additional 1/4 cup may be needed
- 3 tablespoons nutritional yeast
- 1/2 teaspoon ground sea salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup packed chopped fresh basil leaves
- 1 tablespoon extra virgin olive oil - *or use unsalted vegetable broth for oil-free
- 4 garlic cloves - minced
- 2 tablespoons vegan butter - *or use unsalted vegetable broth for oil-free
- 1 tablespoon fresh lemon juice
To Serve:
Instructions
- To begin, add the cauliflower to salted boiling water (at least 6 quarts). Cook for 7-10 minutes or until soft. You can drain immediately OR, if making pasta, you can reuse this same water to boil the pasta noodles–> to do this, using tongs, remove the cauliflower from the boiling water, and use the same water to boil the pasta to al dente. Drain.
- In a blender, add the cooked cauliflower, 3/4 cup almond milk, nutritional yeast, sea salt, black pepper, and basil leaves. Blend on low until cauliflower is creamy (you may need to use tamper that came with your blender to push down ingredients, and blend again).
- In a large skillet over medium heat, add olive oil. Once hot, add minced garlic and cook for about 1 minute, stirring frequently. Add vegan butter and swirl around in pan until melted. Reduce heat to low, and add cauliflower sauce to pan and stir. Simmer on low for 3 minutes, stirring occasionally. Add additional 1/4 cup almond milk if sauce needs thinning. Stir.
- Remove from heat, add lemon juice and stir. Serve mixed in with your favorite pasta. Add additional salt, pepper, or even a dash of cayenne pepper. Makes 3 cups sauce. Store this sauce in an airtight container in the fridge for 4-5 days. Mix with pasta before serving (store sauce separately).
Notes
- *To avoid using oil in this recipe, use unsalted vegetable broth instead of vegan butter.
- This cauliflower pasta sauce would go great no only in pasta, but also mixed in with rice, quinoa, or even this Roasted Spaghetti Squash.
- Instead of boiling, you can also roast the cauliflower for a different flavor profile.
- This recipe makes 3 cups cauliflower pasta sauce.
- Nutrition information is for sauce only, and does not include pasta noodles.
Nutrition
Update Notes: This post was originally published in February 2015, but was republished in June of 2020 with new photos, tips and FAQs.
sandra winn says
Best pasta sauce ever tried !!! Of course, I added more garlic and basil as I always add more of those two items. I used linguini by Seggiano-unbeatable pasta in my book. thank you for the recipe-my family is in awe !!!!!!
Christin McKamey says
Hi Sandra, you are so kind! Thank you for the great review. I’m so happy you loved it! =) =) =)