Vegan Alfredo Sauce

I love Alfredo sauce but dairy based Alfredo is too taxing on my digestive system so I’ve created a recipe that makes both my taste buds and my tummy happy!

Serve over prepared spaghetti squash or zucchini noodles or use as a sauce for Zucchini Flat Bread Pizza with chicken and Herbed Summer Veggies.

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Vegan Alfredo Sauce

  • Author: Tammie Duggar


2 1/2 Cup Raw Cashews

1 Tablespoon Coconut Oil

1/2 Cup White Onion, Chopped

Cloves Garlic, Minced

1 Tablespoon Fresh Lemon Juice

1-1 1/2 Cup Unsweetened Coconut Milk, From The Carton Not The Can (I Use SoDelicious Brand)

1 Teaspoon Sea Salt

1/2 Teaspoon Fresh Ground Black Pepper (omit for AIP)

1/4 Cup Fresh Parsley, Chopped


  • Place raw cashews in a bowl and cover with water.
  • Allow them to soak for at least 30 minutes.
  • In a small sauce pan over medium heat add the coconut oil. Saute the onion until it is wilted and golden, stir in garlic and saute for a couple minutes.
  • Drain and rinse the cashews.
  • Place the cashews in a high powered blender with 1 cup of the coconut milk. Blend until smooth and creamy.
  • Add the sauteed onions and garlic, lemon juice, sea salt and pepper.
  • Blend until smooth and creamy adding remaining coconut milk a little at a time if needed.
  • Add parsley and pulse a couple times until mixed in.
  • Place sauce in a small sauce pan over low heat and stir constantly until heated through.

Serve over prepared spaghetti squash or zucchini noodles or use as a sauce for pizza.


Making this recipe AIP friendly:
Substitute the cashews for 3 cups cauliflower (about 1 head)


Saute the onion and garlic according to the directions above, then add cauliflower and 1 cup of the coconut milk (liquid will not cover all the cauliflower) to the saucepan and bring to boil.  Lower heat to a simmer and cover pan until cauliflower is very soft- about 10 minutes.

Transfer the cauliflower mixture into the blender add the lemon juice and salt and blend, adding in the remaining coconut milk as needed to reach the desired consistency.

Add parsley and pulse a couple of times until mixed.

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