Cauliflower Pumpkin Alfredo

Cauliflower Pumpkin Alfredo

I love Fettuccine Alfredo but it doesn’t love me back. I particularly love the creamy Alfredo sauce but because of my dairy allergy I am not able to enjoy it (believe me, I’ve tried). Thanks to this Cauliflower Pumpkin Alfredo recipe, I am able to experience a taste I love so much without paying the price.

Cauliflower Pumpkin Alfredo

Cauliflower Pumpkin Alfredo

This dish is made with pumpkin purée, butter and almond milk. All these elements are combined to create this rich, flavorful and satisfying dish.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Course: Dinner, Main Course, Sauces and Toppings
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Keyword: Alfredo, Dairy Free, Gluten Free, Pumpkin
Servings: 4 servings
Author: Love of Yum Team


  • 4 cups Cauliflower florets fresh, not frozen
  • 1 cup pumpkin puree not pumpkin pie filling
  • 1 cup almond milk unsweetened
  • 2 tbsp extra virgin olive oil
  • 1/2 onion chopped
  • 1-2 cloves garlic
  • 1-2 tbsp nutritional yeast
  • 1/2 tsp dried sage
  • 1/2 tsp pumpkin spice
  • 1/4 tsp allspice
  • 1/4 cup vegan butter or butter
  • kosher salt
  • fresh ground black pepper


Directions for the Cauliflower 

  • Put florets in a sauce pan and put water enough to cover. Add one tsp of salt to the water. Bring to a full boil and boil till fork tender 4-6 minutes. Drain and set aside.

Directions for the Pumpkin Alfredo Sauce

  • In a large skillet add oil, onions and garlic over medium heat. Cook until onions are translucent for about 3-5 minutes. Add butter, pumpkin puree and almond milk. Blend in the skillet until puree is well incorporated.
  • Next add sage, pumpkin spice, allspice, nutmeg and nutritional yeast. Mix together well and add salt and black pepper. Stir in ingredients. Let simmer on low for 5 minutes. Add cauliflower florets to sauce and toss together. Serve and enjoy!


  • Make it vegan by using dairy free butter
  • If you are not dairy free, you are welcome to replace nutritional yeast with parmesan cheese.
Tried this recipe?Let us know how it was!

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