Dressings, Sauces + Dips

Classic Cauliflower Cashew Cream Sauce Featured Image Dr Fuhrman Eat to Live Plan Vegan Alfredo Sauce No Oil Oil Free SOS vegan WFPB The Pleasure Trap Dr Goldhammer Starch Solution

I want you to meet your new secret weapon.

That’s right, whenever you thinking of “nutritfying” a SAD (Standard American Diet) recipe that requires butter, cream, or cheese this Classic Cauliflower Cashew Cream Sauce is going to be your stone-cold-killer-creaminess assassin.

It has all the flavor and creamy texture of a conventional Alfredo sauce but uses whole food plant based ingredients instead of those notorious health-derailers.

Are you ready to make over all the creamy recipes?

Let’s do this!

Classic Cauliflower Cashew Cream Sauce Ingredients Dr Fuhrman Eat to Live Weight Loss Recipe WFPB Vegan Alfredo sauce

6 Ingredients for the Win!

Nothing makes me happier than when simplicity and flavor collide in a recipe.

And that’s what we have here friends thanks to:

  • cauliflower
  • onion
  • cashews
  • plant milk
  • nutritional yeast
  • liquid aminos

Classic Cauliflower Cashew Cream Sauce Dr Fuhrmans Nutritional Yeast Un Fortified Product Review

That Time I Tried Dr. Fuhrman’s Nutritional Yeast

After attending the Culinary Getaway last May, I came home and ordered a bunch of Dr. Fuhrman products to try out for myself–since so many of our meals had been prepared using them.

There were some big-time winners and some definite losers in the bunch (and one day I promise to share my thoughts on all of them).

This unfortified nutritional yeast was one of the definite winners:

It’s hard to find an unfortified nutritional yeast at Sprouts or Whole Foods–wait, scratch that: it’s impossible because they just don’t carry it.  That means ordering online and that means planning ahead.  To be honest, most of the time I just get lazy about it and grab a package of fortified nutritional yeast from Trader Joes.

But if you’re wondering about Dr. Fuhrman’s Unfortified Nutritional Yeast–it’s a winner!

I love that his unfortified yeast is white which makes this Classic Cauliflower Cashew Cream Sauce that much brighter and beautiful!  It also has a clean and light taste compared to fortified yeast.

Classic Cauliflower Cashew Cream Sauce Process Collage Dr Fuhrman Eat to Live Program Dr Greger Daily Dozen Dr Goldhammer The Pleasure Trap

If You Can Boil You Can Make This Sauce

After almost 6 years of blogging about living nutritarian I’m still so surprised when I get messages from readers asking how they can follow the lifestyle without having to cook.

Guys, it’s possible, but it’s no way to live.

Sauces and dressings mean EVERYTHING on this plan.  You could microwave a bag of broccoli and be “on plan” or you could do the exact same thing and pour this luscious Classic Cauliflower Cashew Cream Sauce on top and be eating on plan like a queen!

So, if you’re firmly in the I-don’t-want-to-have-to-cook-anything camp I challenge you to boil up some veggies and make this sauce.  Seriously, anyone can boil amiright?

Classic Cauliflower Cashew Cream Sauce Process Collage Blender Recipe Vegan SOS Free Alfredo Sauce Chef AJ Dr Fuhrman Dr Greger How Not to Die

If You Can Blend You Can Make This Sauce!

Since we’re on the subject of seriously simple things to do…

After the boiling comes the blending and then this sauce is ready to coat ALL THE THINGS!

Guys, I don’t have a lot of kitchen equipment that I use for my recipes.

It literally boils down to: my trusty serrated knife, some cutting boards, the usual pots and pans and my Vitamix.

If my hubby didn’t buy me this blender back in 2012 Hello Nutritarian would not exist.  So, you can imagine that blender recipes are near and dear to my heart!

No matter what kind of blender you use you just need enough power to grind up the raw cashews–which can be made easier if you need it to be, by adding the cashews in to the hot water for a few minutes before you strain everything out of the pot.

Classic Cauliflower Cashew Cream Sauce Recipes to make Alfredo Sauce Hello Nutritarian Mashed Potatoes and Mushroom GravyHow to Use This Sauce

The fact is you’re going to find so many ways to love on this sauce and I can’t wait to share even more recipes with you in 2019 that use this Classic Cauliflower Cashew Cream Sauce as a main component!

Classic Cauliflower Cashew Cream Sauce Featured Image Dr Fuhrman Eat to Live Plan Vegan Alfredo Sauce No Oil Oil Free SOS vegan WFPB The Pleasure Trap Dr Goldhammer Starch Solution
4.93 from 13 votes

Classic Cauliflower Cashew Cream Sauce

An extra-creamy savory sauce that works as a classic Alfredo or can be used as a cream substitute for other recipes. Oil-free, low-sodium, vegan and using simple whole foods, you’ll find a million ways to love on this sauce!

Course Sauce
Cuisine American, Italian
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6 1/2 cup servings
Calories 171.1 kcal


  • 1 head cauliflower, medium
  • 1/2 yellow onion, medium
  • 1 cup unsweetened almond milk (or sub with prefered unsweetened plant milk)
  • 3/4 cup raw cashews
  • 1/2 cup nutritional yeast
  • 2 tbsp liquid aminos (or sub with coconut aminos for soy-free)


  1. Chop the cauliflower into florets, discarding the leaves and center stalk.  Large-dice the 1/2 onion into 1 inch pieces. 

  2. Place the chopped cauliflower and onion into a large pot and cover with water.  Bring to a boil on your stove top and cook until just fork-tender.  I like to cover the pot with a lid in the beginning to bring the water to a boil quicker.  

  3. When cauliflower and onion is finished cooking, drain and let cool for 3 to 5 minutes. Then pour the veggies in a high-speed blender and add the almond milk, cashews, nutritional yeast and liquid aminos.  If you don't have a hot setting on your blender wait until the veggies have completely cooled before blending. 

  4. Blend on high for about 60 seconds or until the sauce is smooth and creamy. 

Recipe Notes

Stores for up to 9 days in a glass Mason jar in the fridge.

Optional flavor enhancer: Add 1/4 tsp. fresh ground nutmeg for a richer flavor.  

Nutrition Facts
Classic Cauliflower Cashew Cream Sauce
Serving Size
0.5 cup
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

I can’t wait to hear what you think of this Classic Cauliflower Cashew Cream Sauce recipe!   Please leave a rating and comment below!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Ronda says:

    This was SO great on steamed kale with mushrooms. I had to use frozen cauliflower and I subbed unsweetened coconut milk and coconut aminos. Turned out perfectly creamy and super yummy! Thanks for another great recipe!!!

    • Kristen Hong says:

      YAY!! So happy to hear that you loved this recipe, Ronda! And thank you for sharing the substitutions you made with us!

      xo, Kristen

  • Donna Salvia says:

    Hands down 5 stars. Just delicious!

    • Kristen Hong says:

      YAY!! So, so happy to hear that you enjoyed this recipe, Donna.

      And thank you so much for taking the time to leave a rating a review!

      xo, Kristen

  • Lesa says:

    Oh my gosh, this taste awesome, there are not words to say how good this taste, this is first thing I made with nutritional yeast that I loved this much, clearly I just wasn’t using in the right things! Thank you, thank you so much for your recipes, I’m a sauce and dip girl, so it was hard for me not to stray back to them, this will probably become my favorite, but going to try the mushroom gravy, because I love mushrooms so much. For your non cooks, if they don’t take your challenge to cook, I steamed my cauliflower and onion in microwave, The only thing that I might try different is roasting cauliflower and onions, but I doubt it can improve such a fabulous recipe.

    • Kristen Hong says:

      Hi Lesa!

      Oh I’m SOOOO excited to hear that you love this sauce as much as I do! I love that you steamed the veggies and I think it would taste incredible to roast them too!

      Thanks so much for taking the time to leave your tips and rating!

      xo, Kristen

  • Candy says:

    Do you have to use nutritional yeast and amnios for this recipe to work or is it possible to omit or substitute them? What exactly is nutritional yeast and why is it good for you because often I’ve heard to stay away from yeast.

    • Kristen Hong says:

      Hi Candy,

      It’s a de-activated yeast so it’s not going to cause any digestion disruptions! For substitutions I’d say you could do white miso paste if you’re concerned with either of those salt substitutes! The taste will be different.

      xo, Kristen

  • Amy Pederson says:

    This recipe is so good …. So rich and creamy! I almost didnt try it because I didn’t think it would go with anything. But it can go on so many things! Baked potatoes, cooked vegies or greens, recipes …. Endless possibilities! 💗

    • Kristen Hong says:

      YAY!! So happy to hear you’re loving this sauce recipe, Amy!

      It’s one of my all-time favorites and I agree it makes ALL THE THINGS taste better!

      Thanks so much for taking the time to leave your comment and recipe rating!

      xo, Kristen

  • Cindy Leonard says:

    Would Love to try all the cheesy recipes but I can’t have cashews. I see almonds can be used for the No-soak Nutritarian Cheese Sauce recipe. . Are there any other seeds or nuts that could be substituted? Sunflower seeds?, macadamia nuts ? etc.

    • Kristen Hong says:

      Hi Cindy,

      I’d recommend slivered almonds. Or you could also try the sunflower seeds or macadamia nuts! I haven’t tried making it with any substitutions myself. I think they could all work, the taste will be different–that’s why I’d say almonds first. I’d love to know about it if you give it a try!

      xo, Kristen

  • Corinna says:

    Really delicious – I added salt and pepper and a bit of vegan Parmesan. I definitely will make it again

    • Kristen Hong says:

      So happy to hear you loved it, Corinna!

      Thanks so much for the recipe review and comment!

      xo, Kristen

  • Diane says:

    Has anyone tried this recipe without the liquid aminos?

  • Chele says:

    I discovered your website after midnight this morning. I couldn’t wait to try this sauce. It’s brilliant. I’ll definitely be sharing it with friends. I look forward to trying and enjoying more of your recipes.

    • Kristen Hong says:

      Nice to hear from you Chele! I’m so happy to hear that you tried and loved this recipe and thanks so much for taking the time to let me know you enjoyed it!

  • Colleen Chute says:

    This is a game changer! I’m looking at veggies in a whole new light! Thank you!

    • Kristen Hong says:

      YAY! I’m so thrilled to hear that, Colleen! Thanks so much for taking the time to let me know you enjoyed it!

  • Janet says:

    I’ve been Nutritarian for almost 4 years and have been following you for most of that time. It has taken me this long to try this DELICIOUS RECIPE!!! Because, you know, a blender recipe is so labor intensive! LOL! Thank you Kristen for your generosity in sharing this and other delicious recipes, as well as sharing your soul. You help so many people! I used what I had to make this…coconut milk, frozen cauliflower, and Bragg’s “Nooch”. I will seek out unfortified nutritional yeast now. I can’t wait to eat this over EVERYTHING! I’m stuck with rice and zucchini at the moment (I threw out the disgusting frozen broccoli that I had originally intended to use). Thanks again Kristen! You Rock!

    • Kristen Hong says:

      Hi Janet,

      I’m SO happy to hear that you love this recipe and thank you so very much for the support over the years! I’m a big fan of improvising and using what you have on hand!

      xo, Kristen

  • Stella Davis says:

    Can this cauliflower cashew cream sauce be frozen? It made a giant batch,, too much to use within a week or two.
    After all the work to prepare and blend, I’d like to know if it freezes well, so I don’t have to make it again every week or two.

    • Kristen Hong says:

      Hi Stella,

      I have frozen it for two months with good results! Just let it thaw on the counter and then whisk together to combat the natural separation!


  • jamie says:

    amazing!! I am loving all the recipes I have tried from this site and they have a beautiful balance
    thank you!!

    • Kristen Hong says:

      I’m SO thrilled to hear that! Thanks so much for taking the time to let me know you’re loving the site and finding it helpful!

  • Susan says:

    This is so delicious and so easy! I used a bag of frozen cauliflower, which made it even easier. Thank you for the recipe.

    • Kristen Hong says:

      Hi Susan,

      Thanks so much for taking the time to rate and leave a review for this recipe–it’s one of my favorites!

      xo, Kristen

  • Sarah says:

    One recipe gives me enough to make my 3 Nutritarian holiday must-haves: mashed potatoes, gravy and green bean casserole! This sauce is the perfect base to create a Nutritarian-friendly “cream of mushroom soup” and so now my holiday meals are conplete! Thank you!!

    • Kristen Hong says:

      Okay, that is just epic! I can’t thank you enough for taking the time to share your holiday multi-tasking tip with us and for the recipe rating!

  • Tracie says:

    I have read that cashews need to be soaked first to remove the anti- nutrients. Is that a thing? I ask because I didn’t see any mention of soaking the nuts ( let me know if I missed it). Thanks!

    • Kristen Hong says:

      Hi Tracie, I haven’t heard of soaking for anti-nutrients but rather for texture and ease of blending. Dr. Fuhrman is pretty proactive about warning people to avoid certain foods (cooking mushrooms first and arsenic in rice) but I haven’t heard his stance on this. Maybe do a Google search to see if he’s commented on it?

  • Deb says:

    Approximately how long does it take for the cauliflower and onion to become “fork tender”. It’s always helpful to know these small details. Thanks!

    • Kristen Hong says:

      Hi Deb, I’d say about 5 to 7 minutes after they come to a boil!

  • Sheri says:

    I made this recipe to pretest for Thanksgiving and really liked it! It’s so nice to have an alternative for cream of mushroom soup too. I’m still adjusting to the taste of cashews and nutritional yeast. I might try sunflower seeds or cannellini beans next time. I made with your mashed potatoes and served over sautéed vegetable hash from Trader Joe. Glad there are leftovers!

    • Kristen Hong says:

      Hi Sheri,

      Yay! I’m so honored and happy that you tried this recipe out as a possible addition to your Thanksgiving spread! These are two of my favorite holiday recipes too! If you make any substitutions I’d love to know how they turned out! Wishing you an amazing Thanksgiving!


  • Marie says:

    I’m surprised that you use liquid aminos? I would think that would be too much salt for a person with high blood pressure.

    • Kristen Hong says:

      Hi Marie,

      Luckily I don’t have high blood pressure but if you do you can always feel free to reduce sodium in any of my recipes.


  • Susie says:

    The best! Can it be frozen?

    • Kristen Hong says:

      Hi Susie,

      So happy to hear you’re a fan of this recipe and thanks so much for taking the time to leave a rating!

      Yes, it can be frozen for up to 2 months. Natural separation will occur and after defrosting I like to whisk well to regain that smooth consistency.

      xo, Kristen