this vegan alfredo sauce is creamy and saucy without being heavy! it is made with zucchini which blends up beautifully into a delicious vegan already sauce.

the inspiration

I really love pasta. Truly, I could eat it everyday. While I would say that is territory for being Italian, there are of course plenty of other Italian dishes that don’t use pasta that I love. I just truly truly love pasta. Anyway, I digress.

So, while I love pasta I am also trying to create recipes that are somewhat healthy and nutritious. Cue in this vegan alfredo sauce.

I actually first shared a similar recipe years ago, back in 2018. However, that one used cashews and while they are a great addition you can still make a creamy delicious sauce without the nuts. So, we are doing a little revamp on an oldie but a goodie.

the ingredients

Zucchini: the main star of our vegan alfredo sauce. We will peel and cut it into pieces, cook it, and then when blended up it turns super creamy.
Onion: the onion adds in flavor to the sauce.
Garlic: the garlic adds in flavor to the sauce.
Olive Oil: we will use this to sauté the zucchini, onion, and garlic. It adds in some nice healthy fat and richness to the sauce.
Nutritional Yeast: this will add in umami, flavor, cheesiness, and vitamins. If you can’t have nutritional yeast you can try swapping for some miso paste. You can also use vegan parmesan cheese in place if you prefer.
Non-Dairy Milk: any unsweetened and unflavored non-dairy milk will be great here. I like Ripple.
Pasta: you can use any pasta you like! I went with spaghetti and I used Carbe Diem pasta, as it is a higher protein, higher fiber, and lower calorie pasta. It works better for my goals. Of course if you are gluten free, use a gluten free pasta.
Salt: to flavor the sauce and pasta.

Is alfredo sauce actually Italian?

Let’s talk about it. Alfredo sauce traces back to Rome in the early 20th century, where restaurateur Alfredo di Lelio, created a pasta dish made with butter and Parmigiano Reggiano. He served it at his restaurant, and it became popular.

Then, the sauce gained international fame after American visitors brought the recipe back to the United States in the 1920s. Over time, the American version evolved to include heavy cream, creating the richer Alfredo sauce commonly found today. Thus, creating a different recipe than the original one.

So, while it does have its roots in Italy. If you ordered the dish in Italy, it will be different than what you know in the US.

how to make the vegan alfredo sauce

cooking zucchini, onion, garlic in a pan

Peel the zucchini and chop into circles. Then, cut the circles into quarters. Slice the garlic and roughly chop the onion. Place in a pan with the oil.

Cook the vegetables for 20 to 25 minutes over a medium low heat. Mixing occasionally. They can get golden brown but do not burn.

blending up the cooked vegetables, non-dairy milk, and nutritional yeast

Add the cooked vegetables into a blender, along with non-dairy milk, and nutritional yeast.

Blend until creamy.

pouring the vegan alfredo sauce over the pasta

Pour the sauce over your cooked pasta. Keep about ½ cup of pasta water in the pot.

mixing the vegan alfredo sauce with pasta

Continue to cook on the stove for 2 to 3 minutes on a medium heat.

how to enjoy this vegan alfredo sauce

Once you are done making the recipe I would encourage you to taste the sauce. Then, add your salt. The reason for this is the pasta will be boiled in salted water, so if you wait to taste it then you can ensure it isn’t too salty.

Then, you can enjoy this alfredo pasta all on its own because it is delicious. However, if you wanted to up the protein you can add in some vegan chicken, tofu, tempeh, or any other plant protein source you enjoy.

If you want to add in some veggies you can do cooked broccoli, peas, or even sauteed mushrooms. There are so many ways to enjoy this dish.

why you’ll love this recipe

The main reason I love this recipe is because of how easy it is. Cook a few veggies, blend them up, and you’ve got a delicious sauce. Unlike other vegan alfredo recipes online it doesn’t use raw cashews or nuts, or cauliflower. The zucchini provides a super creamy sauce with delicious flavor.

Compared to typical dairy alfredo sauce it is much lower in calories and fat too. All while sneaking in a vegetable. If you have a child who loves creamy sauces or a white sauce, try using this for them instead and see how they enjoy it.

vegan alfredo sauce faq

Is this recipe allergy friendly?

It does not contain any nuts or soy. You can easily make this gluten-free by using gluten free pasta.

How do I store leftovers?

In an airtight container in the fridge for up to 4 days. I do not recommend freezing.

How do I heat this dish up?

You can heat it up on the stove or in the microwave.

Can I make this oil-free?

If you want to cook the vegetables in broth or water instead of the oil you can do that. While I personally do recommend cooking in the oil to add in a little extra fat and flavor, you can make this oil-free.

Can I add cashews?

For sure. You would just soak them for about 1 hour or boil for 30 minutes. Then, take the drained cashews and blend with vegetables. You may need to add in more non-dairy milk. I would do about ¼ cup to ½ cup of the cashews.

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