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A white bowl filled with pasta noodles and a creamy cauliflower pasta sauce mixed in.

Creamy Cauliflower Pasta Sauce (Vegan, Gluten-Free)

5 from 1 vote
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
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.


  • Large Pot (to boil noodles and cauliflower)
  • Blender
  • Large skillet


  • 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:

  • cayenne pepper
  • crushed red pepper


  • 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).
    2 photos showing ingredients for cauliflower pasta sauce added to a blender, and the second photo showing it blended into a sauce.
  • 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.
    2 photos showing vegan butter and garlic in a pan and then another shot with the pasta sauce added.
  • 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).
    A white bowl filled with creamy cauliflower pasta with fresh basil.


  • *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.


Serving: 0.75cup sauce | Calories: 122kcal | Carbohydrates: 8.1g | Protein: 4.2g | Fat: 8.9g | Sodium: 413mg | Sugar: 2.2g
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