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Creamy Cauliflower Hemp Alfredo Pasta Sauce

Just 10 ingredients and 30 minutes for a healthy alfredo sauce that’s packed full of vitamins, minerals, protein, fiber, and antioxidants.

Hemp Alfredo Pasta


  • 2 tablespoons olive oil
  • 2 tablespoons minced garlic (about 3-4 cloves, depending on size)
  • 5 cups chopped cauliflower florets* (about 1 medium-large head)
  • 1 and 1/2 cups vegetable broth 
  • 1/4 cup hulled hemp seeds
  • 1/4 cup lemon juice (about 2 medium-size lemons)
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons nutritional yeast 
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon tamari (optional)



In a large pot, warm the olive oil over medium-low heat. Add the garlic and cook until fragrant, for about 1-2 minutes.

Add the cauliflower to the pot then stir to combine. Pour in the vegetable broth and bring to a boil. Reduce to a low boil, cover with a lid and cook for about 10 minutes, until cauliflower is tender enough to mash with a spoon. Remove from heat and set aside.

Hemp Seed Hearts Alfredo Pasta


In the bowl of a blender (preferably a high speed blender) add the hemp seeds, lemon juice, salt & pepper, nutritional yeast, garlic powder and tamari (if using). Transfer the cauliflower and the broth from the pot to the blender. Blend on high speed until smooth and creamy. Taste test to see if you prefer more salt, onion powder, or garlic powder.

Hemp Seed Hearts Pasta Alfredo

Transfer the sauce back to the pot and simmer over low heat. Serve with 1 large roasted spaghetti squash or 8 ounces whole grain fettuccine pasta.

If using pasta, add it cooked with two tablespoons reserved pasta water to the pot with the sauce. The starches in the pasta water will make it even creamier. Serve warm with fresh parsley and/or vegan parmesan cheese (see notes), and enjoy! :)

Hemp Seed Hearts Alfredo Pasta Sauce