Creamy Cauliflower Hemp Alfredo Sauce

Creamy Cauliflower Hemp Alfredo Sauce

Cauliflower Hemp Alfredo- just 10 ingredients and 30 minutes for a healthy alfredo sauce that’s packed full of vitamins and protein. Dairy-free and nut-free!

I know a lot of people think of marijuana when they hear the word hemp. That is not what’s in this alfredo sauce. I repeat, it will not get you high. Sorry to disappoint. ;)

It’s made with hulled hemp seeds, or hemp hearts, which offer significant health benefits including anti-inflammatory properties thanks to Omega-3 fatty acids. They also happen to transform into a deliciously smooth and creamy sauce when blended with water, similar to a nut milk.

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View the original recipe on Making Thyme For Health.

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Creamy Cauliflower Hemp Alfredo Sauce

Servings: 4


  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins




  • 2 tbsp olive oil
  • 2 tbsp minced garlic (3-4 cloves, depending on size)
  • 5 cups chopped cauliflower florets
  • 1 ½ cups vegetable broth or stock
  • ¼ cup 369 Foods, Australian Grown Hulled Hemp Seeds
  • ¼ cup lemon juice
  • 1 tsp salt
  • ¼ tsp pepper
  • 2 tbsp nutritional yeast
  • ½ tsp onion powder
  • ½ tsp tamari (optional)


  1. In a large pot, warm the olive oil over medium-low heat. Add the garlic and cook until fragrant, for about 1-2 minutes.
  2. Add the cauliflower to the pot then stir to combine. Pour in the vegetable broth and bring to a boil. Reduce to a low boil, cover with a lid and cook for about 10 minutes, until cauliflower is tender enough to mash with a spoon. Remove from heat and set aside.
  3. In the bowl of a blender (preferably a high speed blender) add the hemp seeds, lemon juice, salt & pepper, nutritional yeast, garlic powder and tamari (if using). Transfer the cauliflower and the broth from the pot to the blender. Blend on high speed until smooth and creamy. Taste test to see if you prefer more salt, onion powder, or garlic powder.
  4. Transfer the sauce back to the pot and simmer over low heat. Serve with 1 large roasted spaghetti squash or 8 ounces whole grain fettuccine. If using pasta, add it cooked with two tablespoons reserved pasta water to the pot with the sauce. The starches in the pasta water will make it even creamier. Serve warm with fresh parsley and/or vegan parmesan cheese (see notes), and enjoy!


Be sure not to use more than 5 cups cauliflower or it will dilute the flavour of the sauce. Otherwise you can try adding more seasonings to suit your preferences.

I prefer to serve this alfredo sauce with 8 ounces whole grain fettuccine, 10 ounces cooked peas and 8 ounces sautéed sliced mushrooms. You can also serve it with 1 large roasted spaghetti squash for a grain-free option.

To make your own vegan cashew parmesan, combine 1 cup raw cashews with 4 tablespoons nutritional yeast, 1 teaspoon fine sea salt and 1/2 teaspoon onion powder in a food processor and pulse until finely ground.

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