Dressings, Sauces + Dips

nutritarian mashed potatoes with vegan no-oil mushroom gravy dr fuhrman eat to live plan low salt vegan mushroom gravy recipeYou’re just a week away from needing a really good mashed potato and gravy recipe in your life. Get ready to be amazed that this creamy, comforting duo can be made vegan, with no oil and with no-added-salt.  That’s right, nutritarian mashed potatoes and gravy for the win!

So, now you have no excuse to detour from your nutritarian lifestyle during the holidays!

nutritarian mushroom gravy recipe dr fuhrman eat to live plan pbsYou’re going to be so surprised at the deliciousness of this mushroom gravy!  You only need a handful of fresh ingredients and little bit of time lovin’ it on the stove.

And it’s perfect to use as a substitute for cream of mushroom soup.  I envision a baked green bean casserole on the horizon, or you can add it into this casserole instead of the cheese sauce, for a little something different.

It’s also glorious drizzled over roasted carrots or broccoli.  Needless to say, once you make it you’re going to find a million reasons why you should make it again.

So, let’s figure out exactly why this nutritarian mushroom gravy is so damn delicious…

nutritarian-mushroom-gravy-vegan-recipe-dr-fuhrman-eat-to-live-plan-no-oil-recipeIt’s all about layers.

You’re going to layer flavors and build this sauce, slowly, from the ground up–and it’s going to shine in the final product!

First in the sauce pot are fine-diced onion, minced garlic and low-sodium veggie stock (in lieu of cooking oil).  I cooked these down for about 12 minutes, till they were just starting to caramelize.

Next in are the thin-sliced mushrooms (baby bella or Cremini are best).  They get another 8 to 10 minutes of love with some helpers, like liquid aminos, no-salt seasoning and fresh-cracked pepper.

Last in are the fine-diced bell peppers and fresh rosemary.

I had to do it.  I know I’m close to being a serial-red-pepper-abuser but I just can’t stand it when my food has no color!  The peppers and herbs only get cooked for a few minutes and then the magic happens…

nutritarian-mushroom-gravy-nutritarian-thanksgiving-recipe-no-oil-no-salt-oil-free-vegan-mushroom-gravy-recipe-dr-fuhrman-eat-to-live-planYou’re going to make your power-play now–you’re going to hit this mushroom sauce with that down-home goodness that makes everything seem that much better and celebration-worthy: cream.

Yeah, this isn’t your grandma’s cream.

This is plant-powered, good-for-you, damn-there’s-cauliflower-in-this(?) creamy goodness!

You’re going to use a cup of the cauliflower and onion cream sauce you used to make your nutritarian mashed potatoes to thicken your flavors up into a bona fide gravy.  (Yeah, you should pretty much plan on making those mashed potatoes too!)

vegan no oil no-added-salt mashed potaoes recipe Dr Fuhrman 6 week program eat to live dr greger nutrition facts org engine 2 diet And after that first real taste test, when the recipe is right at completion, you’re going to realize that I’ve just handed you the key to surviving the holidays as a nutritarian!

Now help me figure out all the ways to use and love-on this gravy!

4.8 from 5 votes

Nutritarian Mushroom Gravy

Craving something rich and creamy that won’t derail your nutritarian lifestyle?  Try this vegan, oil-free mushroom gravy--perfect for holiday gatherings or Sunday supper!

Cook Time 25 minutes
Total Time 25 minutes
Servings 8 1/2 cups
Calories 50.4 kcal
Author Kristen Hong


  • 2 1/2 cups low-sodium veggie broth
  • 1 cup cauliflower cream sauce (see link in instructions below)
  • 8 oz mushrooms, thin-sliced (stems removed)
  • 1/2 large yellow onion, diced
  • 1/4 cup fine-diced red pepper
  • 2 cloves garlic, minced
  • 1 tbsp liquid aminos or coconut aminos
  • 1 tbsp no-salt seasoning
  • 1 tbsp fresh rosemary
  • cracked pepper, to taste


  1. Add 2 cups veggie broth to a medium sauce pan over medium-high heat. Add yellow onion and garlic and cook for 10 to 12 minutes. Onions should be translucent and soft.

  2. Reduce heat to medium and add sliced mushrooms, no-salt seasoning and liquid aminos. Cook for another 8 to 10 minutes, mushrooms should be soft.

  3. Reduce heat to medium- low and add in diced red pepper and rosemary. Stir for another 5 minutes or until red pepper is just beginning to soften.

  4. Add 1 cup cauliflower cream and 1/2 cup veggie broth. Stir to combine. Add fresh cracked pepper to taste.

Nutrition Facts
Nutritarian Mushroom Gravy
Serving Size
0.5 cup
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

Please leave your comments, tips and tricks below and I’m wishing you all a happy, happy holidays to come!



xo, Kristen
Kristen Hong of Hello Nutritarian

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  • geraldine homenchuk says:

    Hi Kristin,

    I would love to make the above recipe, but for the life of me, I cannot seem to locate the Link for the recipe for the Cauliflower Cream Sauce that is referenced in the recipe sent … Help! Please. And thanks! Happy Thanksgiving!!

    • Kristen | Hello Nutritarian says:

      Hi Geraldine!

      Thanks for alerting me to that! I just updated the recipe to include a link to the Nutritarian Mashed Potatoes recipe that has the cauliflower cream sauce instructions in there!

      Hope you have a wonderful Thanksgiving as well!

      xo, Kristen

  • Denise says:

    I’m not finding the link for the cauliflower cream.

    • Kristen | Hello Nutritarian says:

      Hi Denise!

      Thanks for letting me know! I linked it in the body of the blog post to the Nutritarian Mashed Potatoes recipe but just a link up in the recipe for you!

      xo, Kristen

  • Kathy says:

    Good golly, this is the stuff Nutritarian dreams are made of! I am tempted to stockpile stores of this in my freezer as a guarantee that no dish will ever be boring again. It’s easy to make, seriously scrumptious and even my non-Nutritarian hubby LOVED it! It was the highlight of dinner last night (over your mashed potatoes).

  • Paula Baldwin says:

    Delicious! I did not have fresh rosemary so I didn’t use. Also went a little heavy on the mushrooms and blenderized some of them for a smoother gravy. I have made this twice already because it is so good. Just have to remember that I need to make the cauliflower cream first!

  • Patricia says:

    I would love to try this one. It looks so good. But it’s just for me. Can it freeze? Thank you!

    • Kristen Hong says:

      Hi Patricia!

      I haven’t frozen it before but I would think it would do well since I’ve frozen the base Cashew Cauliflower sauce before and it’s thawed out pretty well!

      xo, Kristen

  • Sue says:

    Wow! I made this again after making it for Thanksgiving. This gravy is so unique and loaded with flavor! I’m already wondering what other dishes I can use this with…so tasty! Thank you for making my holidays much more enjoyable because I’m eating well and losing instead of gaining! xoxoxo Happy Holidays to all!

    • Kristen Hong says:

      Oh Sue, thank you so much for taking the time to leave such a lovely comment and rating on one of my favorite recipes!

      xo, Kristen

  • Lesa says:

    Hi Kristen, I’m getting ready to make this for second time, I have been eating some of your salads on the 7 day cleanse, but just can’t manage to drink green smoothies .Plus Dr. F. says I shouldn’t have Carb in am until I get diabetes down, so I use this wonderful gravy, and heat it with a couple of handfuls of spinach or arugula for breakfast in am, It is so good, I keep finding ways to use it, and I need to make another batch already, will have to double recipe on prep days! Thanks so much for your wonderful recipes, and all the colorful pictures, they make me excited to eat from the rainbow everyday.

  • Sarah says:

    Love, love, love this! This will be my third Thanksgiving saved by this recipe! 😉 I make a double batch and use it for (your) mashed potatoes, gravy, and the base of my nutritarian green bean casserole! My kids prefer this gravy/soup to anything else! Thank you so much for making the holidays so delicious!!

  • B. says:

    Liebe Kristen, ich habe oft “salzfreies Gewürz” in den Rezepten gelesen. Was ist das? Ist das ein spezielles Produkt? Was enthält es? Kann ich es selbst mischen? Dankeschön!
    Dear Kristen, I have often read “salt-free spice” in the recipes. What’s this? Is that a special product? What does it contain? Can i mix it myself? Thank-you!

    • Kristen Hong says:

      Hi there! It’s just a brand I get from Costco that has spices and lemon peel and just adds so zing and taste to recipes. Yes, I think you could absolutely make your own just do a Google search for “homemade no-salt seasoning”!

  • Daph says:

    What is an alternative to cashews?

    • Kristen Hong says:

      You can do pecans, walnuts or slivered almonds!

  • Jennifer Keene says:

    Have you ever made this or thought of making this with cashews as the cream instead? I wonder if that would work and make it a little heavier.

    • Kristen Hong says:

      Hi Jennifer,

      I have though of doing that but because most of my readers are following the nutritarian lifestyle and many of them for weight-loss purposes I tend to go with lighter-calorie options. But I’m sure it would taste amazing with just cashews.