This post contains affiliate links. Please see our disclosure policy.
The Best Vegan Mushroom Garlic Alfredo with no nuts. Garlicky, Creamy, Amazing Vegan Fettuccine Alfredo. Nut-free, Easily Gluten-free, soy-free. 21 gm of protein per serving!
This Fettuccine Alfredo packs a flavor punch with the browned mushrooms, wine, herbs, and creamyness from cauliflower, potato and hemp seeds.
I have several nut-free alfredo options on the blog and this is an addition to the list. You can use Cauliflower Alfredo Lasagna, Pumpkin seed Alfredo or my garlic sauce with the mushroom mixture too.
Mushrooms add an amazing flavor. They are cooked to caramelize with onions then simmered with wine and vegan worcestershire sauce. The alfredo is blended up and added to simmer with the browning mushrooms, so the sauce picks up that caramelized flavor. Delicious, Smooth and amazing. Garnish with fresh basil and pepper flakes and serve.
This Alfredo is Easy, Creamy, Flavorful! If you make it, let me know in the comments how it turned out and do tag me on Instagram.
More Pasta Recipes from the blog
Stay Safe Houston. Keeping you all in my prayers.
Brown the mushrooms 
Add the flavor components, then add the blended alfredo.
Cauliflower Alfredo
Ingredients
Mushrooms:
- 1 teaspoon olive oil
- 3/4 cup chopped onions, chopped
- 7 cloves garlic, minced
- 8 ounces sliced mushrooms, white or a mix of white, cremini, portobello
- 1 tablespoon or more dry white wine
- 1 tablespoon vegan worcestershire sauce, or use 2 teaspoons soy sauce (coconut aminos for soyfree), 1/2 teaspoon apple cider vinegar, 1/2 tsp molasses
- 1/4 teaspoon thyme
- 1/4 teaspoon red pepper flakes, or more, to taste
Alfredo:
- 8 to 10 oz fettuccine, Use gluten-free, if needed.
- 1 cup cauliflower florets, heaping cup of florets
- 1 small potato, cubed small
- 2 tablespoons hemp seeds or pumpkin seeds, or use raw cashews (soaked) for even creamier
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 2 teaspoon lemon juice
- 3/4 teaspoon salt
- 1 teaspoon dried basil or a handful of fresh
- 1 tablespoon nutritional yeast
- 1 tablespoon extra virgin olive oil
- 1 cup water
- generous dash of black pepper
Instructions
- Heat oil in a large skillet over medium heat. Add onion, garlic, mushrooms and a good pinch of salt and cook until golden. Add the wine, Worcestershire sauce, and pepper flakes and cook for half a minute.
- Meanwhile, bring a large, wide pot of water to a boil. Add the fettuccine and cook for 3 minutes. Mix. Put the cauliflower and potatoes into a strainer, then place that on top of the pasta to steam while the pasta cooks for 5 to 6 minutes or until the pasta is cooked to preference. Drain, rinse in cold water. Remove the cauliflower and potato and transfer them to a blender.
- Add the rest of the alfredo ingredients to the blender. Add 2 tablespoons of the mushroom-onion mixture from the pan, and blend until smooth. Blend for a minute, then rest for a minute and blend again.
- Pour the blender Alfredo sauce into the mushroom skillet, and cook over medium heat to bring to a boil and thicken. Taste and adjust salt and flavor. If the sauce thickens too much, add in some more water or non dairy milk. Mix in the fettuccine, and serve. Alternatively, plate the fettuccine and drizzle the sauce generously and serve. Garnish with basil and pepper and optionally vegan parmesan.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
The perfect creamy pasta dish we’ve been craving since we went low fat WFPB six months ago. No need for oil! The mushrooms released enough moisture when sautéing them with the onions and garlic. Even though it’s not a true Alfredo, it’s a delicious close second and we’re excited to add another VeganRicha recipe to our repertoire! Thank you! Oh, we did grate a small amount of fresh nutmeg over the top to give it some “Alfredo” authenticity. 🙂
So glad you enjoyed it!
We love this recipe which we’ve adapted! We use silky tofu and edamame/mung bean noodles which increase the protein. I often quadruple the recipe and slice 8 oz each of baby bellas, white button, shitake, and crimini mushrooms using a food processor. I also slice the white part of bok choy to the mushroom/garlic while cooking and add the chopped green tops with the spinach later – just for more nutrients! We leave out all oil and use soaked cashews for the sauce. I use low sodium tamari and the recipe needs all the salt called for. I love the fresh basil idea but with our noodles being green, that just looked wrong, so I use dried basil instead. When you put all the mushrooms into the pan, they quickly release their liquid which becomes a great way to cook the onions and garlic without oil!
Yum! Thanks for sharing.
This was super quick and so delicious! Will be a regular weeknight dinner for sure. We blanched some broccolini as well with the pasta, cauliflower and potato. Also added some spinach at the end to sneak in more veggies. 10/10 recipe.
My only reason to take a star away is this wasnt ‘Alfredo’ other than in looks. Its a very tasty pasta recipe but maybe it should have its own name or put Alfredo in quotes to have a play on words but anyone who has had plenty of fettucine alfredo isnt going to make this if they are craving fettucine alfredo 🙂
Yay!! Sounds delicious!!
This recipe is amazing!!! Surprisingly, the Alfredo sauce does not taste like cauliflower. This dish was full of flavor, even with no wine. I love the mushrooms, added a few cauliflower florets , and used ramen noodles instead of fettuccine. Delicious!!! My husband went back for seconds, I guess he liked it.
Yay!! So glad everyone loved it.
Finally! A Fettuccine Alfredo recipe that is perfect! I’ve tried numerous recipes, Richa, you’ve nailed this one! Your alfredo sauce is perfect; especially with the dry champagne wine! I could use this Alfredo sauce on EVERYTHING!
This is now on rotation! ✮✮✮✮✮✮✮✮✮✮
Thank you for your hard work!!!
Awesome!! Glad you enjoyed it.
Seriously the BEST! Deserves 10 STARS! This is a great company dinner that receives compliments!
Thank you for your hard work!
Thank you ❤️❤️
This is the best fettuccine I’ve had in years. It is super smooth and not gucky like some vegan recipes.i used cashews for the nut. I didn’t have white wine but used a tsp of vinegar instead.
Great umami flavour as well.
Yay! Glad you enjoyed it.
Oh my goodness, this is so delicious. My husband and I both went back for seconds. I omitted the oil, used 1 tablespoon hemp seeds and about 2 tablespoons cashews to the potato/cauliflower sauce. Used fresh basil. Also doubled the amount of mushrooms because I love them. It was crazy good, and I’m going to use this when cooking for others who are not vegan because it tastes so decadent!! Thank you Richa😍
Yay, thank you!
Awesome flavours
Thank you!