Low Fat Vegan Alfredo Sauce

Low Fat Vegan Alfredo Sauce

Low Fat Vegan Alfredo Sauce

I have done it, I have FINALLY done it. The most perfect, creamy, low fat and vegan alfredo sauce you will ever have is here and as a bonus it is also SUPER simple to make.


Alright here is what you will need.

Low Fat Vegan Alfredo Sauce

By Hannah Janish

Published : June 25th 2015

Description : The most perfect, creamy, low fat and vegan alfredo sauce you will ever have is here and as a bonus it is also SUPER simple to make.

Prep Time :

Cook Time :

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  • 2 Cups Cauliflower Chopped
  • 2 Garlic Cloves
  • 2 Tbsp Hemp Seeds
  • 2 Tbsp Nutritional Yeast
  • Juice 1/2 Lemon
  • 1/4 Tsp Salt
  • 1/4 C Water


  1. First we are going to boil our cauliflower in a pot of water until soft (about 5 minutes).
  2. Transfer all of your ingredients to a blender and blend until creamy and smooth.
  3. Cook your favorite pasta and then pour over pasta.
  4. Add sautΓ©ed vegetables for a more hearty and filling meal.

For this dish I used whole wheat fusilli noodles. I also sautΓ©ed asparagus, spinach, sun dried tomato, mushrooms, red onion and yellow bell pepper in a little bit of water and added that over the noodles before I mixed it all together.

The sauce also keeps well in the fridge for a up to 3 days and it tastes great on cold pasta as well. ENJOY πŸ™‚ πŸ™‚

Want more delicious recipes? Make sure to check out our recipe books for some delicious high carb low fat plant-based meals!

About Hannah

I have lost over 50 pounds following a whole foods plant based diet (188-135) and I have shared that entire journey on my YouTube channel. My main focus is helping people achieve their best health through both mind and body. I focus on eating whole foods in their least processed state. I make Q&A weight loss videos, what I eat videos, and I have written 3 recipe books to showcase delicious recipes to assist with weight loss and beautiful photography.

54 thoughts on “Low Fat Vegan Alfredo Sauce

  1. Hi Hannah,

    This sounds very delicous and easy to prepare. I am going to give it try somewhere next week πŸ˜‰

    p.s. seeing you so happy is really wonderfull. I wish you both all the best!

    xoxo Nora

  2. My 3 year old is chowing down on this right now and asked if she could have it for breakfast too, clearly this is a keeper!! πŸ˜€

  3. Thank you!!! for a non-cashew version of alfredo. I never made these sauces because I never wanted to use all the cashews everyone would use in these type of cheese sauces. I love hemp hearts. yum

  4. Hey! Looove your website πŸ˜‰ i do not have hemp seeds at home right now, do you think the recipe will work anyways? πŸ™‚

  5. Just made this last night πŸ™‚ I didn’t have hemp seeds so I subbed a half cup of white beans. I also added some minced onion for flavor. The white beans worked amazingly and cut the fat down, it was AWESOME! Thanks for sharing.

  6. Thanks for sharing this Hannah. I made it during the week and it was really tasty. I liked it a lot.

    1. I wouldn’t suggest using flax or chia simply because the hemp seeds help make the sauce creamy. The hemp seeds are really healthy for you and I wouldn’t worry about the fat content if you are.

  7. Awesome version of Alfredo!!! I like this one better than the other version I had. The texture of the sauce is great. A little but too lemony for me but I can easily put in less next time. Thanks Hannah for making it free. It has piqued my interest to buy your books.

  8. Wow this looks so amazing and easy – I’m definitely trying this for dinner this weekend – thank you XXX

  9. In the words of my “vegan-skeptical-I-need-my-protein” brother-in-law : “this is surprisingly good!”…and then he went for seconds.
    Scrumptious! A big hit with the whole family.

  10. This is the best! I made a few changes in order to get it a little “cheesier” and extra creamy. I added some soy milk in addition to water; EXTRA nutrional yeast; and left the garlic out and just added a little garlic powder. Absolutely delicious πŸ™‚ Thanks guys!!!!! ❀️❀️❀️❀️❀️

  11. Hey, this looks delicious! Just wondering, how many servings would this give? 1, 2, 3, 4 people? So when I make it there’s enough to go around. Thanks!

  12. Yaaaasssss ma’ma!!!! I just made this and it tastes so good. I did add a bit of unsweetened almond milk to mine, cause my water from boiling the cauliflower evaporated. Tastes amazing!!!

  13. This recipe absolutely made my night!!! One of my kids, who is a very picky eater, ate an entire bowl clean! I was in shock and quite frankly almost shed a tear. Thank you so much Hannah!

  14. I made this recipe today and I absolutely loved it! However I did add one additional seasoning and that was Italian seasoning but the entire concept was wonderfully created and I am excited to say I just may have to invest in one of your books. Thank You for sharing! πŸ™‚

  15. I thought this was delicious but my family thought it was bitter. Do you know what would cause that? Thanks!

      1. I’d already used about half the lemon juice in the recipe. I’ve been wondering for a while if hemp seeds can actually cause bitterness. Don’t know if anyone else has experienced this? Anyway, will play around with it some more as I really enjoyed it.

  16. I have to say that I am so excited that I have found you on Youtube. You are extremely informative and very inspiring! I too lost over 50 lbs but have found myself getting bored with vegan foods or ordering out a lot. I look forward to trying this recipe and many more that you have to offer! Thank YOU!

  17. I mustn’t have a very strong blender because I can still see all the bits of hemp seeds in it. Are you not meant to? It’s very lemony too!

    1. Brian, shelled hemp seeds would be my first choice. Though more expensive, shelling them yourself would likely be a nightmare. You could not use them with the shells on as they are very hard.
      I am not sure how to convert hemp seeds to cashews to advise you on the amount. Hope you are able to find that information elsewhere. Good luck!

  18. Oh my! This is delicious! I substituted 2 tbsp cashews for the hemp seeds and it worked wonderful! This will definitely be a staple in our household.

  19. This was really good! I used half the lemon called for and it was perfect. Thank you for another winner to add to the rotation.

  20. I’m excited to have stumbled across this recipe. In my pre-whole food plant based days I rarely ate pasta. But, when I did my favorite sauce was Alfredo sauce. I’ll probably be trying this recipe for lunch or dinner tomorrow. I have one question. How much juice was in the half a lemon you used for this recipe? The amount of juice in the lemons I get tends to vary from one lemon to another, so I prefer to measure by volume.

  21. You cook alot like another I follow I found you both on the internet about the same time her name is Anya I believe with “cooking with plants” web and you tube

  22. Would you have to use raw cashews as a hemp substitute? I only seem to have the roasted kind at home. Would any other nuts be a sufficient substitute?

  23. Hi Hannah & Derek! I was just wondering if you think sunflower seeds could replace hemp seeds?

  24. I tried out this recipe last night and for some reason it was a total fail πŸ™ the sauce was too grainy, and not very smooth. It had too much of a vegetable taste to it. I followed the instructions and used the exact same ingredients. My non vegan boyfriend liked it more than I did, haha. Oh well. Every other recipe I have tried here was always a success though!

  25. I made this without hemp seeds or yeast, and it was better than I expected. After reading the comments, I can’t wait to try it with the missing ingredients to make it properly creamy! Thank you guys for posting this recipe!

  26. Just made but eyeballed the ingredients because I’m that lazy… Also didn’t have hemp seeds. I added a little almond milk and a little flour to make it a creamier texture. Came out really good, thanks for the inspiration!

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