Welcome back to the Sneaky Veggies series! This delicious vegan alfredo sauce with hidden veggies will be your new obsession!

Who doesn’t love a hearty portion of creamy fettuccine alfredo? I know I do!

My main goal as a plant-based blogger has always been to encourage people to eat more plants. This is why I am always trying to find new ways to sneak extra veggies into your meals. Did you know you can enjoy healthy version of this classic Italian sauce, that features FIVE hidden vegetables?

vegan alfredo pasta

Why You’ll Love This Recipe

  • Pasta is often demonised as a carb and oil-heavy dish. The truth is, pasta can actually be a very balanced, nutritious meal. This vegan alfredo sauce with hidden veggies is an especially wise choice!
  • As well as drawing flavor from the veggies, this sauce features an amazing combination of creamy texture, tanginess, and umami.
  • Most of the cooking process is actually hands-off! Which means you can surprise your family with a delicious meal without trying very hard.
  • This sauce packs five hidden veggies, as well as another secret ingredient that provides the extra creamy texture: sunflower seeds!
  • Another great advantage of this vegan fettuccine alfredo is how perfect it is suited for meal prep!

How to Make This Recipe

First, preheat the oven to 400 F and line a baking sheet with parchment or silicone. Spread cauliflower florets, onion, garlic, parsnip and sliced potatoes on the sheet. Sprinkle with salt, pepper and oregano. Lightly drizzle with olive oil if desired. Roast your veggies in the oven for 40 minutes, until they are tender.

Meanwhile, cook your pasta according to package directions, reserving at least 1 cup of pasta water for the sauce.

Once your veggies are cooked, transfer all of the vegetables to a blender, along with the sunflower seeds, plant-based milk, nutritional yeast, lemon juice and dijon mustard. Blend everything together until smooth.

Add your vegan alfredo sauce to a pan, cutting it with pasta water to create a thinner consistency. It’s up to you how much pasta water you wish to add. Finally, add the cooked pasta and enjoy immediately.

Hack It!

  • This recipe can be made gluten-free in an instant. Just use your favorite gluten-free pasta!
  • If you find parsnips too sweet, try this recipe with roasted celeriac instead. Yum!
  • You can add as much or as little pasta water to the sauce as you wish. Depending on the desired consistency, you can also add extra plant milk or veggie broth.
  • Oil is entirely optional in this recipe. Feel free to roast your veggies as they come!

Other Recipes You’ll Love

If you love simple yet nutritious recipes like this one, you’re gonna love the PlantYou Cookbook. I genuinely wish there was a book like this when I first turned plant-based. It would have saved me a lot of trouble! The book has over 140 recipes, each with a unique infographic to outline the ingredients. Did I mention that the whole book is WFPB-compliant?

And if you like to make something new every week, I invite you to join the PlantYou Planner! It’s a digital meal planner platform that allows you to choose from over 600 plant-based recipes, creating a unique menu every time! To make things even easier, you can toggle the number of servings for every single recipe. The planner takes your selection into consideration and generates a custom grocery list, too!

The Recipe: Vegan Alfredo Sauce with Hidden Veggies

A delicious creamy vegan alfredo sauce that is part of our Sneaky Veggies series.
5 from 37 ratings


  • 1 head cauliflower, small, broken into florets
  • ½ yellow onion, peeled and quartered
  • 1 head garlic, top sliced off
  • 1 parsnip, chopped
  • 1 yukon gold potato, peeled and chopped
  • 1 tsp salt
  • 1 tsp oregano
  • ½ tsp black pepper
  • ½ cup sunflower seeds, pre-soaked
  • 2 cup non-dairy milk
  • ¼ cup nutritional yeast
  • ½ lemon, juiced
  • 1 tsp dijon mustard
  • 16 oz fettuccine



  • Preheat the oven to 400F. On a parchment lined baking sheet, add the cauliflower, onion, garlic, parsnip and sliced potatoes, along with the salt, pepper and oregano. Drizzle with olive oil if desired. Place in the oven for 40 minutes, until the vegetables are tender.
  • Meanwhile, cook the pasta according to package directions, reserving at least 1 cup of pasta water.
  • Once roasted, add all of the vegetables to a blender with the sunflower seeds, plant-based milk, nutritional yeast, lemon juice and dijon.
  • Add the alfredo sauce to a pan with pasta water as needed to thin. Stir in the cooked alfredo pasta and enjoy immediately.
Calories: 485.8kcal, Carbohydrates: 82g, Protein: 19.1g, Fat: 10.5g, Saturated Fat: 1.6g, Polyunsaturated Fat: 4.2g, Monounsaturated Fat: 3.3g, Trans Fat: 0.05g, Cholesterol: 63.5mg, Sodium: 469.8mg, Potassium: 1036.2mg, Fiber: 9.4g, Sugar: 7.3g, Vitamin A: 218.1IU, Vitamin C: 72.3mg, Calcium: 149.2mg, Iron: 3.6mg