This non-dairy homemade Alfredo sauce comes together quickly in the blender and gets its creamy texture thanks to a secret ingredient: sunflower seeds! Yes, you don’t need cashews to make a delicious gluten-free, dairy-free sauce. Just toss this easy alfredo sauce with your favorite pasta and dinner is ready in 15 minutes.
when i'm going through the worst My gut and autoimmune symptomsI was convinced that I was allergic to dairy products. Every time I eat creamy pasta or grilled cheese, I suffer the consequences afterwards. As a naive, stubborn 20-something, I would wake up the next day and start over.
as i was my second bookhealth projects, once I did my first elimination dietI discovered that dairy isn't the worst culprit: it's actually gluten. Still, since then, I've been trying to limit large amounts of heavy cream and cheese in my diet. That means I make my own rich, non-dairy Alfredo sauce at home.
Gluten-Free Dairy-Free Alfredo Sauce Ingredients
If you can't eat nuts or dairy but like creamy spreads, This Lactose-Free Alfredo Sauce Is For You.
The problem with many plant-based sauces is that they use cashews or flour as a thickening agent. Once soaked, cashews can be pureed in a high-performance blender to create a thick sauce or soup. But I've discovered over the years that there are other nuts and seeds that work equally well at creating the same texture.
The sunflower seeds used here are relatively neutral and only need a short time in boiling water to soften. They also offer plenty of nutritious brownie points. In particular, these little guys pack a huge punch when it comes to Vitamin E and selenium, two very important nutrients for the human body thyroid health.
In addition to being egg- and nut-free, omitting garlic and scallions, using sunflower seeds instead of cashews or gluten-containing flour will also make this sauce lower in FODMAPs. I also have this amazing creamy flavor Low FODMAP Pasta Sauce!
How to Make Non-Dairy Alfredo Sauce
This quick sauce comes together in a blender and is easy to incorporate into your workflow when making dairy-free chicken alfredo.
Simply soak the seeds, sauté the garlic and shallots, add to the blender, and continue roasting the chicken using the same pan. If making a vegan version, skip the chicken (duh) and sauté some broccoli or veggies in the pan and toss with the sauce and pasta.
Lactose-Free Alfredo adapted from my latest recipe Cabivowhich is used in the completely plant-based Gnocchi Primavera formula. This version has slightly more lemon and no “cheese” flavor additive (in this case nutritional yeast or vegan parmesan cheese).
If you want to increase the umami flavor of your dairy-free sauce, you can also add a teaspoon or two white miso. This helps give the sauce that slight kick of funk you usually get from Parmesan cheese. But if you can find nutritional yeast or a good quality vegan parmesan, they should work.
You can use the sauce immediately, but the benefit of omitting any dairy is that it also freezes well. I like to make a double batch for my family and freeze the second half in small portions in silicone ice cube trays so I can whip some out for my daughter's pasta at dinner.
For more delicious homemade jars, check out my complete list of all my fan favorites Gluten-free sauces and condiments!
Keep reading for this easy dairy-free and gluten-free alfredo sauce! For more creamy dishes without cream, you'll also like this Gluten Free Cream of Chicken Soup And this Dairy-free fish cakes!
With health and hedonism,
phoebe
Rich and Creamy Alfredo Sauce (No Dairy, Gluten or Nuts!)
This non-dairy homemade Alfredo sauce comes together quickly in the blender and gets its creamy texture thanks to a secret ingredient: sunflower seeds! Yes, you don’t need cashews to make a delicious gluten-free, dairy-free sauce. Just toss this easy alfredo sauce with your favorite pasta and dinner is ready in 15 minutes.
portion size 1 cup
raw material
- ⅓ cup Raw sunflower seeds
- Extra virgin olive oil or vegetable cream
- 2 green onions cut into thin slices
- 2 garlic cloves cut into thin slices
- 3/4 cup Sugar-free plant milk
- 1/4 cup nutritional yeast or vegan parmesan cheese
- 2 spoon fresh lemon juice Start with 1 lemon
- 1/4 teaspoon red pepper flakes Elective
- sea salt
instruct
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Bring a kettle with at least 1 cup of water to a boil.
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Place the sunflower seeds in a medium heatproof bowl and cover with boiling water. Let sit for at least 10 minutes, then drain.
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Meanwhile, in a large nonstick or stainless steel skillet, heat 2 tablespoons oil or cream over medium heat. Cook the shallots and garlic until soft and starting to soften
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Brown, about 4 minutes. Scrape garlic and shallots into blender. Reserve skillet.
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Add milk, dairy-free cheese or nutritional yeast, lemon juice, red pepper flakes, ½ teaspoon salt and drained soaked sunflower seeds to a blender. Puree over high heat until smooth and creamy. Taste for seasoning and add more salt, nutritional yeast, or lemon juice as needed.
If you make it, tag @phoebelapine and #feedmephoebe – I’d love to see it!
