You may think it’s impossible to make a quality alfredo sauce that is completely oil-free, nut-free, and vegan... So I guess I’ve done the impossible. This Vegan Alfredo Sauce Recipe is so simple, quick, and delicious!

This plant-based alfredo sauce gets most of its flavor from white onion and seasonings while we provide some thickness by adding in arrowroot or cornstarch. Usually vegan alfredo sauce recipes require cashews or coconut cream but this one is weight-loss friendly and even kid-friendly (bet they ask for seconds). 

We could definitely make this recipe a lot more complicated (and perhaps more flavorful) with potatoes or cauliflower or, like I mentioned above, coconut cream or cashews. But the point of this plant-based recipes was to make it simple and easy. I want those plant-based beginners out there to feel like this recipe is a simple staple for their family’s dinner routine. 

Perhaps I’ll add a more complicated alfredo sauce recipe version to the site in the future but for now, enjoy its simplicity. With all that being said, be sure to let me know in the comments below whether you’d like to see another version of this alfredo pasta recipe. 

Our pasta of choice to serve with this oil-free alfredo sauce was fettucine, but you can use any pasta (even gluten-free kinds if you’d like). Add in toppings like roasted tomatoes, extra garlic, and/or basil leaves for the final touches.

What You’ll Need To Make Oil-Free, Vegan Alfredo

• High-speed blender or food processor
• Medium pan

• 1 Medium White Onion
• Fresh Garlic
• Vegetable Broth
• Cornstarch or Arrowroot
• Lemon
• Nutritional Yeast 
• Garlic Powder
• Onion Powder

How To Make Oil-Free, Vegan Alfredo

Set your pan over medium heat and saute the onions for 5-6 minutes. Add 1-2 tbsp water if the onions brown or stick. Once the onions are translucent, add the garlic to the pan and saute for another 2 minutes. 

While the garlic and onions are cooking, add the cold almond milk to a bowl and slowly add the cornstarch or arrowroot while whisking to combine. 

Add this almond milk mixture to the pan and mix well. Let this simmer at low to medium heat for 4-5 minutes. 

Add all of your ingredients to a high speed blender or food processor. Blend until smooth. 

Pour over your choice of pasta and enjoy!

Vegan, Oil-Free Alfredo Sauce

Creamy alfredo sauce using simple, plant-based ingredients. This sauce is dairy-free, gluten-free, and oil-free!

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Main Course

Cuisine Italian

Servings 6

Equipment

• Saute Pan
• High-Speed Blender or Food Processor

Ingredients

  

• 1 medium white onion diced
• 4 garlic cloves minced
• 1 cup non-dairy milk I use soy
• 1 cup vegetable broth
• 2 tbsp cornstarch or arrowroot
• ½ lemon, juiced or 1 Tbsp lemon juice
• 3 tbsp nutritional yeast
• 1 tsp garlic powder
• ½ tsp onion powder

Instructions

 

• Set your pan over medium heat and saute the onions for 5-6 minutes. If not using oil, add 1-2 tbsp water if the onions brown or stick.
• Once the onions are translucent, add the garlic to the pan and saute for another 2 minutes.
• While the garlic and onions are cooking, add the cold almond milk to a bowl and slowly add the cornstarch or arrowroot while whisking to combine.
• Add this almond milk mixture to the pan and mix well. Let this simmer at low to medium heat for 4-5 minutes.
• Add all of your ingredients to a high speed blender or food processor. Blend until smooth.
• Pour over your choice of pasta and enjoy!

Keyword Alfredo Sauce

Health Benefits Of Vegan Alfredo Sauce

We can talk about the fact that this vegan, gluten-free, fat-free alfredo sauce doesn’t use any heavy cream or dairy but how about the fact that it simply uses vegetables and seasonings for flavor?! So yummy, so healthy, so easy, and so delicious. 

The top three all-star ingredients of this vegan alfredo sauce are onions, garlic, and nutritional yeast. Another of my planted recipes that uses most of these three ingredients is the white bean orzo stew.

Onion

1. Onions have a good amount of Vitamin C, which acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals. 
2. Onions contain potassium, which is needed for normal cellular function, fluid balance, nerve transmission, kidney function and muscle contraction. 
3. Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal.

Sources: 

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
• https://pubmed.ncbi.nlm.nih.gov/25215621/
• https://pubmed.ncbi.nlm.nih.gov/24976533/

Garlic 

1. Garlic can help prevent and reduce the severity of common illnesses like the flu and common cold.
2. Studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure. 
3. Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage. 

Sources: 

• https://pubmed.ncbi.nlm.nih.gov/11697022/
• https://pubmed.ncbi.nlm.nih.gov/16335787/
• https://pubmed.ncbi.nlm.nih.gov/19060427/
• https://pubmed.ncbi.nlm.nih.gov/20594781/
• https://pubmed.ncbi.nlm.nih.gov/11238796/

Nutritional Yeast

1. Nutritional yeast contains all nine essential amino acids that humans must get from food. One tablespoon contains 3-4 grams of protein. Usually we add 2 tablespoons of nutritional yeast to each serving, giving the meal an extra 6-8 grams of complete protein. If you also have kids, it’s an easy way to ensure adequate, high-quality protein for their growing bodies. 
2. One tablespoon of nutritional yeast contains 30–180% of the RDI for B vitamins. When fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.
3. Nutritional yeast contaisn trace minerals. One tablespoon contains 2–30% of the RDI for trace minerals, such as zinc, selenium, manganese and molybdenum. Trace minerals are involved in gene regulation, metabolism, growth and immunity.

Sources:

• https://plantedwithkatie.com/tofu-scramble/