Vegan, Noodle-Free Alfredo Zucchini Pasta

This is a vegan take on an pasta alfredo! It has the rich creamy, cheesy texture and the delicate taste of a traditional Alfredo sauce, with half the calories.  Plus its loaded with plant-based nutrients. This thick creamy sauce can be added to any pasta.  I made this with zucchini pasta which was delicious.


  • 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.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4


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

Calories: 190

Fat: 11g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 75mg

Carbohydrates: 19g

Fiber: 7g

Sugars: 6g

Protein: 9g