Chef Amy's Creamy Cauliflower Alfredo Sauce

Chef Amy's Creamy Cauliflower Alfredo Sauce

Remember our pal Amy Longard? That tall, feisty, ball-breakin’, vegan babe who also happens to be a holistic nutritionist AND vegan chef extraordinaire?

Well, we recently had her on the podcast discussing all things VEGAN MEAL PREP!

And if you haven’t yet heard our “Mastering Meal Prep” episode, you best go listen now!

For everyone else who already heard the vegan meal prep podcast and have been patiently waiting for me to post Amy’s famous “Cauliflower Alfredo Sauce,” you’re in luck because I finally did it (a good week after the episode aired…) 🙂 Ah well, better late than never, right?

I just whipped some up myself and I gotta say, Amy’s sauce is pretty damn tasty but I think I still prefer my own super-easy and less fatty cauliflower sauce which is literally just steamed cauliflower, nutritional yeast, almond milk and sea salt.

Nevertheless, I thoroughly enjoyed Amy’s version all over some lentils for dinner.

amy longard creamy cauliflower vegan alfredo sauce over lentils

Check out Amy’s recipe below. I also suggest you check out her “Plant-Based Wedding” Recipe e-Cookbook for even tastier, fancier vegan recipes (no wedding plans needed.) 🙂

Chef Amy’s Creamy Cauliflower Alfredo Sauce

Yields 4 – 6 servings.


4 cups cauliflower florets, roughly chopped (about 1 small cauliflower)
1 clove garlic, thinly sliced
1 tablespoons, extra virgin olive oil
1 cup of water or low sodium organic vegetable broth
1/4 cups cashews, soaked for at least 30 minutes in warm water, drained and rinsed**
1/4 cup nutritional yeast
1 tablespoon lemon juice
1/2 teaspoon garlic and onion powder
Salt and pepper, to taste
Cooked pasta of your choice (or zucchini noodles if you’re about that low-carb life)
Fresh minced parsley


Steam cauliflower and garlic in a medium to large pot with a steamer insert or a steamer basket until soft (about 8 minutes.)

Transfer steamed cauliflower and garlic to a blender, along with all remaining ingredients, and process on high speed until desired consistency is reached. You may need to add more water or vegetable broth to thin out the sauce if it’s too thick.

Serve with noodles of your choice and garnish with parsley.

**Note: To make this recipe nut free, swap in either hemp hearts or sunflower seeds in equal measure to the cashews.

Bon appetit!

-Sam Shorkey, Jacked on the Beanstalk

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