Missing classic Alfredo since going dairy-free? This ultra-creamy, cashew-based dairy free Alfredo sauce blends frozen cauliflower rice, cashews, garlic, and broth into a rich and silky sauce—no dairy, no problem. It’s ready in minutes and perfect for cozy pasta nights, Whole30 dinners, or meal prep. It also stores beautifully, making it ideal for batch-cooking or healthy meal prep.

Quick Highlights

  • Ultra creamy texture from cashews + cauliflower
  • Whole30, dairy-free, paleo, gluten-free
  • Freezer-friendly for up to 6 months
  • One blender + one skillet = minimal cleanup
creamy chicken cauliflower alfredo pasta topped with fresh basil on a white plate this recipe

Why You’ll Love This Recipe

There’s something so satisfying about finding a dairy-free alternative that truly delivers on flavor, texture, and ease. This sauce nails all three. The soaked cashews and thawed cauliflower rice come together into a smooth and luscious sauce that rivals traditional Alfredo—without any cream, butter, or cheese.

What really sets this version apart is how accessible it is. No need to steam a whole head of cauliflower or make a roux from scratch. Frozen cauliflower rice makes it quick to prep, and the ingredients are clean, simple, and nourishing. Add in the savory depth from garlic and broth, and you’ve got a creamy sauce that tastes like the real thing.

We love it tossed with hearts of palm pasta for a totally grain-free, low-carb comfort meal. And if you’re following a Whole30, paleo, or dairy-free lifestyle, this recipe is a total win.

Try pairing it with my Keto Creamy Cajun Sausage Pasta or this Keto Summer Pasta with Pesto for more creamy pasta inspiration.

creamy chicken cauliflower alfredo pasta topped with fresh basil on a white plate

Ingredients You’ll Need

  • Frozen cauliflower rice – Thawed and squeezed dry using a nut milk bag. It’s easier to prep and less watery than florets.
  • Raw cashews – Soaked overnight or with a quick boil soak for 1 hour. They’re what give the sauce its rich, creamy texture.
  • Garlic – Adds savory depth and aromatic flavor. You can use fresh or roasted garlic for more sweetness.
  • Kosher salt – Enhances all the other flavors. Start with a light hand and adjust to taste.
  • Broth – Use chicken broth, bone broth, or veggie broth depending on your preference. It adds umami and smooth blending.
  • Chicken breasts – Optional but delicious. Pan-seared for a protein boost.
  • Hearts of palm pasta – Natural Heaven is my hands-down favorite (use code TASTESLOVELY for 10% off!). Use zucchini noodles as an alternative.
  • Ghee – For searing the chicken and adding rich flavor.
  • Fresh herbs – Basil or parsley for a bright, fresh garnish.

Watch Keto Chicken Cauliflower Alfredo Recipe Demo

How to Make This Dairy Free Alfredo Sauce

Step 1: Combine all cauliflower Alfredo sauce ingredients in a high-speed blender. Blend on high until completely smooth, about 2 minutes. Troubleshooting Tip: If your sauce isn’t smooth, try blending longer or soaking your cashews in boiling water for 1 hour to soften them faster.

Step 2: Transfer to a mason jar or airtight container. Store in the fridge for up to 7 days, or freeze for up to 6 months.

Step 3: For the pasta, heat a cast iron skillet over medium heat for 5 minutes. Season chicken with kosher salt.

Step 4: Add ghee to the hot skillet. Cook chicken (skin side down if using skin-on) for 5–7 minutes per side, or until internal temp reaches 165ºF. Set aside.

Step 5: Lower the heat to low. In the same skillet, add 1.5 cups of cauliflower Alfredo sauce. Stir and heat gently for 2 minutes.

Step 6: Add hearts of palm pasta and toss to coat. Cook until warmed through. If too thick, thin with broth or water.

Step 7: Slice chicken and serve on top of pasta. Garnish with herbs if desired.

Step 8: Store leftovers in an airtight container in the fridge for 5 days, or freeze for up to 6 months.

creamy chicken cauliflower alfredo pasta topped with fresh basil on a white plate

Recipe FAQs

Why is my dairy-free Alfredo sauce gritty?

This is usually due to under-soaked cashews or not blending long enough. Make sure your cashews are fully softened and use a high-speed blender for best results.

How can I make this nut-free?

Swap cashews for steamed cauliflower and a few tablespoons of olive oil or coconut cream. It won’t be as rich, but still tasty.

Can I add nutritional yeast for a cheesier flavor?

Yes! Add 2 tablespoons of nutritional yeast to the blender for extra cheesy, umami flavor while keeping it Whole30-friendly.

Does it reheat well?

Yes, but it may thicken in the fridge. Reheat gently on the stove top and thin with a little broth if needed.

Can I freeze this sauce in individual portions?

Absolutely! Freeze in silicone muffin trays or ice cube molds. Pop out and store in a bag for single-serving portions that reheat beautifully.

This dairy free Alfredo sauce is creamy, comforting, and completely customizable. Whether you’re dairy-free for health, lifestyle, or just trying something new, this recipe is a keeper. Try it out and let me know in the comments how you served yours!

Craving more cozy, clean-eating comfort food? Check out my Whole30 + Keto Spaghetti with Meat Sauce next!

More Keto Pasta Recipes

Keto Creamy Pesto Shrimp Pasta

Keto Creamy Tuscan Shrimp Pasta

Spaghetti Squash with Pesto & Sausage (Paleo, Whole30)

Keto Creamy Cajun Sausage Pasta

Did you love this recipe? Thank you! Please give this recipe a star rating and leave a review below. I respond to every one! Be sure to follow me on Instagram, Pinterest, TikTok, and Facebook. Tag me if you try a recipe!

Ultra Creamy Alfredo Sauce (Dairy-Free, Vegan + Keto)

Servings: 4
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Missing classic Alfredo since going dairy-free? This ultra-creamy, cashew-based dairy free Alfredo sauce blends frozen cauliflower rice, cashews, garlic, and broth into a rich and silky sauce—no dairy, no problem. It’s ready in minutes and perfect for cozy pasta nights, Whole30 dinners, or meal prep. It also stores beautifully, making it ideal for batch-cooking or healthy meal prep.
5 from 6 ratings
Print Recipe Pin Recipe Leave a Review

Ingredients 
 

Cauliflower Alfredo Sauce

  • two 10-ounce bags frozen cauliflower rice, thawed and all water squeezed out with nut milk bag
  • 1/4 cup raw cashews, soaked in water overnight, then drained
  • 2 cloves of garlic
  • 1 teaspoon kosher salt
  • 1.5 cups broth, chicken stock, chicken bone broth or veggie stock

Chicken Cauliflower Alfredo Pasta

  • 1 pound chicken breasts, I prefer skin on for better fat macros
  • kosher salt
  • 1 tablespoon ghee
  • 1-1/2 cups cauliflower alfredo sauce, or more to preference
  • 2 9-ounce bags hearts of palm pasta, spaghetti or angel hair (code TASTESLOVELY gets you 10% off!)
  • fresh basil or parsley for garnish, optional

Instructions 

Cauliflower Alfredo Sauce

  • Combine all ingredients in your high speed blender. Blend on high speed until completely smooth, about 2 minutes.
  • Transfer to a mason jar or airtight container. Will keep in the fridge for at least 7 days, and in the freezer for at least 6 months.

Chicken Cauliflower Alfredo Pasta

  • Heat your cast iron skillet over medium heat for 5 minutes. Season your chicken with kosher salt.
  • When the pan is warm, add the ghee. Cook the chicken breast (skin side DOWN if they have skin) for 5-7 minutes per side, until they have an internal temperature of 165ºF. Transfer to a plate to rest.
  • Reduce the heat in your skillet to low. Add 1.5 cups of the cauliflower alfredo sauce to the same skillet, and gently cook it for 2 minutes, stirring occasionally. Add in the hearts of palm pasta, and toss to coat. Cook another few minutes until the pasta is warm. If the sauce gets too thick, add more broth or water to thin it to desired consistency.
  • Slice the chicken breasts.
  • Serve the pasta warm, topped with the sliced chicken and fresh herbs.
  • Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.

Notes

Cashews: You can do a quick soak on the cashews by soaking them in boiling water for 1 hour.
Cauliflower: You could steam cauliflower florets and use instead, but I prefer frozen cauliflower rice so much more! It’s easier to squeeze out all the moisture. Plus, so convenient!
Chicken: Chicken thighs would be a great swap out for chicken breasts!
Pasta: Natural Heaven Hearts of Palm Pasta is HANDS DOWN my favorite keto + Whole30 friendly pasta. (Code TASTESLOVELY gets you 10% off!) You could use zucchini noodles or your other favorite pasta swap out.
Nutritional Yeast: You could add in 2 tablespoons nutritional yeast to give it that “cheesy” flavor without adding any dairy (still Whole30 friendly!).
Dairy: If you eat dairy, this would obviously be great topped with parmesan!
Nutrition: Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary. Always best to go off your own calculations based on the ingredients and measurements you use.
Cuisine: Italian
Course: Main Course
Author: Natalie
Calories: 518, Total Carbs: 14.5g, Protein: 51.1g, Fat: 23g, Fiber: 5.4g, Net Carbs: 9g
Did you make this recipe?Please Leave a comment and give this recipe a rating!

This post contains affiliate links, thanks for the love!