Vegan, Noodle-Free Alfredo Zucchini Pasta

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

This is a vegan take on an alfredo pasta! It still has the rich creamy cheesy texture of a typical alfredo with the nice delicate taste, but half the calories and loaded with plant-based nutrients. This thick creamy sauce can be added to any pasta of your choice although I made this with zucchini pasta to further increase your vegetable intake while making it a light meal. ENJOY!

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  • 1 small or ½ a large cauliflower
  • 1 tbsp extra virgin olive oil (to sauté)
  • 3 garlic cloves
  • 1 red onion
  • 1 leek
  • ½ cup/125 ml coconut milk
  • ½ cup/125 ml vegetable broth or stock (MSG free)
  • ¼ cup/30 g nutritional yeast
  • 1 tbsp lemon juice
  • sea salt and white pepper, to taste
  • 2-3 large zucchinis
  • fresh parsley, basil or spinach leaves for garnish


  1. Chop cauliflower and add to a pot and cover with water. Bring to a slow boil then cook until slightly tender and drain.
  2. Feed the zucchini through a vegetable spiralizer, mandolin to form zucchini curls or ribbons or slice thinly with a vegetable peeler into thin strips.
  3. Saute garlic, leeks and red onion with olive oil over a low to moderate heat until translucent.
  4. In a food processor or high powered blender, process the cooked cauliflower, coconut milk, stock, yeast, lemon juice, salt and pepper. Blend until smooth.
  5. Add the sauce to the onion mixture in the pan and turn on a low heat to heat the sauce.
  6. Add the zucchini pasta to the sauce mixture and toss through and heat.
  7. Serve with chopped parsley, basil or spinach leaves

Optional: You can serve with roasted vegetables of your choice, stir through spinach leaves or fry mushrooms with the onion mixture.


  • Cauliflower – sweet potato, pumpkin
  • Coconut milk – any nut milk, hemp or quinoa milk
  • Zucchinis – carrot
  • Parsley – basil

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Servings: 4

  • Nutrition per serving:
  • Calories190
  • Fat11g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium75mg
  • Carbohydrates19g
  • Fiber7g
  • Sugars6g
  • Protein 9g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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