Quick Vegan Cauliflower Alfredo
Quick Vegan Cauliflower Alfredo blends tender cauliflower with garlic, onion, and a hint of nutritional yeast for a silky, dairy-free sauce with gentle savory depth. A touch of lemon brightens the richness, while soy sauce and Himalayan salt round out the umami. Serve it over pasta, steamed veggies, or grain bowls for a cozy weeknight dinner or meal-prep staple.
- Prep13 mins
- Cook9 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Vegan Cauliflower Alfredo, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 78
- Metabolic
- 32
- Digestive
- 28
- Inflammatory
- 48
- Performance
- 50
- General Wellness
- 1
Warm olive oil in a saucepan over medium heat.
- 2
Add onion and cook until soft, about 3 minutes.
- 3
Add garlic and cook for 1 minute more.
- 4
Add cauliflower and vegetable broth; cover with a lid and simmer over medium heat until tender, about 5 minutes.
- 5
Transfer the cauliflower mixture to a blender.
- 6
Add nutritional yeast, salt, lemon juice, and soy sauce; blend until smooth and creamy, about 3 minutes.
- Calories 89.8 kcal Low Source 4%
- Protein 5.33 g Moderate 11%
- Carbohydrate 11.04 g 4%
- Total Fat 3.36 g Low Source 4%
- Saturated Fat 0.57 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.82 mg Low Source 0%
- Sodium 492.34 mg High 21%
- Dietary Fiber 4.17 g Moderate 15%
- Total Sugars 2.77 g --
- Added Sugars 0.29 g Low Source 1%
- Calcium 37.05 mg Low Source 3%
- Iron 0.62 mg Low Source 3%
- Potassium 282.65 mg Low Source 6%
- Vitamin A 68.67 mcg Low Source 8%
- Vitamin C 52.57 mg Good Source 58%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Soy 🌱
- Garlic 🧄
- Onions 🧅
About This Recipe
Quick Vegan Cauliflower Alfredo is made with 9 ingredients and serves 4. It takes about 22 mins and is rated easy. Key ingredients include Cauliflower, Garlic, Himalayan Salt, and Lemon Juice. Each serving provides about 89.8 kcal.
Recipe Questions
- What is Quick Vegan Cauliflower Alfredo made of?
- The main ingredients are Cauliflower, Garlic, Himalayan Salt, Lemon Juice, Nutritional Yeast. The full list of 9 is above.
- How long does it take to make Quick Vegan Cauliflower Alfredo?
- About 22 mins in total: 13 mins to prepare and 9 mins to cook.
- How many calories are in one serving?
- One serving provides about 89.8 kcal. The full nutrition breakdown is above.
- Is Quick Vegan Cauliflower Alfredo easy to make?
- This recipe is rated easy, with 9 ingredients and 6 steps.
- Is Quick Vegan Cauliflower Alfredo healthy?
- Quick Vegan Cauliflower Alfredo has an easyChef Pro health score of 51/100. Per serving, it provides 89.8 calories and 5.33 g of protein, or 11% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 492.34 mg (21% of the Daily Value). It contains Citrus, Soy, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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