Roasted Cauliflower in a Light Mushroom Alfredo Sauce (Vegan, Dairy-Free) 2

Roasted Cauliflower in a Light Mushroom Alfredo Sauce (Vegan, Dairy-Free)

A simple dish for the Christmas table. Tender roast cauliflower with a light, creamy mushroom sauce – without the cream! This recipe utilizes dairy-free milk. For a richer cream sauce, try subbing dairy-free creamer for half the milk. 


I don’t know about you, but my holiday season has been all about the soups and mushrooms. I can’t seem to get enough! In fact, I was going to post another soup, an incredibly delicious French soup called Pasta Pistou (pasta soup with pesto) but figured you might tar and feather me if I didn’t change it up.  I needed to come up with something for the holiday dinner table – so I came up with this vegan Roasted Cauliflower in a Light Mushroom Alfredo Sauce that’s practically plant-based.


All the flavor, a little lighter.


If you’re wondering how to make Alfredo sauce, it’s butter, lemon, garlic, heavy cream and cheese. Tasty, but not healthy.  I lightened it up and made a healthy, low calorie, non-dairy Alfredo sauce by reducing the amount of butter by, like, a LOT, and subbing non-dairy milk for the cream and nutritional yeast for the cheese.  Though plant-based is oil-free, this recipe does have one teensy teaspoon of vegan butter which does contain some oil, and the pan for roasting the cauliflower is greased with coconut oil – it’s not poured over the top. This adds flavor without nearly the fat of a quarter cup of butter and cup of heavy cream.


To thicken or not to thicken.


Feel free to add a thickener like arrowroot or organic corn starch to some of the milk before adding it to the dish. I was ok with a thinner sauce, but I’ve realized there are two kinds of people in this world. Those that are cool with a thinner Alfredo sauce, and those that are thinking, awww, hell no, Alfredo sauce needs to be thick. 


Have yourself a merry little plant-based [insert your holiday here]. With love and gratitude, Dawn


Roasted Cauliflower in Mushroom Alfredo Sauce
Serves 4
Tender, roast cauliflower with a super-light Alfredo sauce - all the flavor without the fat and calories. Dairy and gluten free!
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For Roasted Cauliflower
  1. 1 small head of cauliflower
  2. Coconut oil for greasing pan
  3. Salt & pepper, to taste
For Mushroom Alfredo Sauce
  1. 1 tsp vegan butter (such as Miyoko's kitchen)
  2. 1/4 of one onion, finely chopped
  3. 2 garlic cloves minced
  4. 8oz baby bellas, sliced
  5. 1 tsp Herbes de Provence
  6. 1 1/2 cups dairy-free milk
  7. 2 Tbsp nutritional yeast
  8. 2 tsp miso
  9. Salt & pepper, to taste
  10. Fresh parsley
  1. Preheat oven to 400F; grease a baking sheet with coconut oil; chop cauliflower into florets; place on baking sheet, season with salt and pepper; bake for 30 minutes or until cauliflower is tender.
  2. Meanwhile, heat vegan butter over medium-high heat; add onions and cook until translucent, about five minutes; add garlic and cook an additional minute; add mushrooms and Herbes de Provence, and cook until mushrooms begin to brown and soften; stir in milk and nutritional yeast; bring to a boil, reduce heat and simmer until the sauce has reduced down; stir in miso until incorporated. Taste and season with salt & pepper, to taste.
  3. Stir in the cauliflower; remove from heat; top with fresh parsley.
  1. *Add gluten-free pasta and make it a meal!
  2. *Make it creamier by subbing half the milk for non-dairy creamer.
Florida Coastal Cooking & Wellness
Nutrition Facts Roasted Cauliflower in a Light Mushroom Alfredo Sauce (Vegan, Dairy-Free)
4 Servings
Amount Per Serving
Calories 70.2
Total Fat 2.0 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 193.7 mg
Potassium 390.1 mg
Total Carbohydrate 11.1 g
Dietary Fiber 3.8 g
Sugars 2.6 g
Protein 4.6 g
Vitamin A 4.0 %
Vitamin B-12 25.0 %
Vitamin B-6 103.7 %
Vitamin C 61.5 %
Vitamin D 9.4 %
Vitamin E 19.8 %
Calcium 19.4 %
Copper 3.7 %
Folate 11.6 %
Iron 5.0 %
Magnesium 5.9 %
Manganese 9.5 %
Niacin 63.8 %
Pantothenic Acid 6.9 %
Phosphorus 8.3 %
Riboflavin 123.1 %
Selenium 7.8 %
Thiamin 140.3 %
Zinc 5.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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