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5-Minute Alfredo Sauce


5-Minute Alfredo Sauce[Vegan, Gluten-Free, Dairy-Free]

Alfredo is one of life’s simple pleasures. So creamy, so comforting, so buttery – so GOOD. If only it was good for you. On a random whim, we decided to experiment with the idea of a healthier alfredo sauce. No butter, no cream, no cheese. Oh, and it only takes about 5 minutes to make. The Italian in all of us can now celebrate.

INGREDIENTS [yields 12 oz. sauce]

1 c. coconut milk [the canned kind] 1/2 c. nutritional yeast
1 medium clove of garlic
1 tsp. dried basil
1 tsp. sea salt
1/2 tsp. fresh ground black pepper

Mince the garlic and add all of the ingredients to a blender. Blend until the consistency is smooth and creamy – you know, like alfredo sauce. Give it a taste test [nope, you’re not dreaming] and then pour it over the pasta of your choosing. IT’S REALLY THAT SIMPLE!

Pasta Fork Bowl

We used spiraled zucchini noodles and enjoyed every last bite, but this would presumably work with any kind of pasta. [Our Spiraler is made by Paderno World Cuisine and is available from Amazon on the cheap, just in case you’re in the market.] If you’re eating this sauce with hot noodles, simply warm it over low heat, stirring frequently. When it’s warm enough, pour it over your pasta and enjoy!


5-Minute Alfredo Sauce

Vegan, Gluten-Free, Dairy-Free

  • Author: The Fitchen
  • Prep Time: 5
  • Total Time: 5
  • Yield: 12 oz. (about 4 servings) 1x
  • Category: Sauce
  • Method: Blender


  • 1 c. coconut milk (canned, whole)
  • 1/2 c. nutritional yeast
  • 1 medium clove of garlic
  • 1 tsp. dried basil
  • 1 tsp. sea salt
  • 1/2 tsp. fresh ground black pepper


  1. Mince the garlic and add all of the ingredients to a blender. Blend until the consistency is smooth and creamy – you know, like alfredo sauce. Give it a taste test and then pour it over the pasta of your choosing.


  • Makes 12oz of sauce.


  • Serving Size: 1
  • Calories: 162
  • Sugar: 1 g
  • Sodium: 2438
  • Fat: 12
  • Saturated Fat: 10
  • Unsaturated Fat: 2
  • Trans Fat: 0
  • Carbohydrates: 6 g
  • Fiber: 2 g.
  • Protein: 6 g
  • Cholesterol: 0

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  • Steph
    March 7, 2018

    Do you warm the sauce or the zoodles?

    And also love the shrimp or fake chicken and broccoli ideas! Thanks.. looking forward to trying this out!

    • thefitchen
      July 20, 2018

      I keep the zoodles raw, but I occasionally warm the sauce a bit!

  • Shauna
    February 27, 2018

    is the calorie count correct?!

    • thefitchen
      March 6, 2018

      No! Thank you for asking – this recipe didn’t update correctly when we got a new program. I’ve corrected it!

  • Margie
    November 15, 2017

    Easy/fast to make, good flavor and texture but much yellower than the picture.

    • thefitchen
      November 20, 2017

      I’m glad you liked it! Some nutritional yeast brands seem to vary in color, that could be the reason yours was a bit more yellow.

  • Amy
    August 8, 2016

    How long does it take to thicken in the blender? It’s been about 10 minutes and it’s still not thickening

    • thefitchen
      August 10, 2016

      It shouldn’t take long at all – if it is too runny, I’d recommend adding more nutritional yeast. Sorry it didn’t quite work out!

  • Kat
    March 5, 2016

    I added some avocado oil and corn starch to this and this is the jam! So satisfying!

  • Dairy-Free State
    June 24, 2014

    Great recipe! I made some tweaks based on personal preferences and added it here:

    Thanks for finally convincing me to try nutritional yeast :)

    • thefitchen
      June 24, 2014

      Yum! It looks so delicious served with penne – might have to try that soon. ;) Ahhh, nooch! Try sprinkling it over homemade popcorn and you’ve got a perfect salty, cheesy snack.

  • Cammy
    April 1, 2014

    My friend and I are vegetarians working toward veganism (DARN THAT CHEESE!). We didn’t have nutritional yeast, so we ground up cashews. It was amazing! Could have eaten the whole thing myself! Now have nutritional yeast in the cupboards, can’t wait to try it that way!

    • thefitchen
      April 3, 2014

      What a genius modification! I have to try that ASAP — thanks for the idea. Oh, and cheese. Well, I’ve always had a love-hate relationship there. ;)

  • Nena
    March 11, 2014

    OMG this was simply AMAZING! I slowly simmered it on medium heat and I only had half the nutritional yeast on hand so I mixed in a tea spoon of corn starch with cold water and slowly poured it in to make it a little thicker. I did throw in some cooked shrimp the last few minutes and let those cook in the sauce and just mixed in my pasta. I’m already thinking about the left over for dinner at work:) I’ll be making this weekly thank you!

    • thefitchen
      March 11, 2014

      Way to improvise! This is definitely one of my favorite recipes… so simple and yummy. I’m drooling over the shrimp idea — OMG.

  • suzicat
    January 28, 2014

    OMG this is genius. Need it now. Going to make it now. And I’m using “chik’n” strips and adding broccoli florets with it. Thank you! You’re brilliant :)

    • thefitchen
      January 29, 2014

      Yum! That sounds delicious! Enjoy. :)

  • Saysha
    October 9, 2013

    let me start off by saying I love cheese. It just makes everything better. However I have been trying to lay off cheese. I am a fan of vegetarian / vegan healthy dishes, so I gave this a try tonight hoping it would be somewhere in the neighborhood of Alfredo sauce because I’ve tried many mock alfredo sauces. mock alfredo sauce using parsnips…..Don’t do it. Lol. also I’m not the kind of person who leave comments but this recipe was delicious. to me it’s missing a teeny tiny little thing but let me tell you it is so near to spot on. I’m grateful to the inventor of this recipe. Thanks. God Bless.

  • Emily
    September 24, 2013

    I am in awe of how tasty this recipe is! Seriously, dairy free alfredo from good ingredients? I was a little scared that with this ingredient list, it would be a total flop. But not so! I did add a touch of potato starch to thicken it because it was so thin, although that was probably my own fault due to not adhering super closely to the recipe. Well done!

    • thefitchen
      September 24, 2013

      Success! So glad you enjoyed it..thanks for the feedback! :D

  • Nikita
    September 20, 2013

    I wonder if this could be made with unsweetened almond milk? Have you tried it ?

    • thefitchen
      September 20, 2013

      Coconut milk is quite a bit thicker. Almond milk would work…but it would be very runny. We haven’t tried it, let us know if you do!

    • Cortney
      April 5, 2014

      If you make your own raw almond milk it is thicker than even coconut milk. If you look up a recipe online make sure you do no more than 4 cups of water to one cup of almonds or it won’t be as creamy. I do 3.5 cups. It is AMAZING for smoothies and lattes. :-)

      • thefitchen
        April 7, 2014

        We’ve never made our own almond milk, but I have been wanting to try! Thanks for the tips. :)

  • Heyveeyah
    September 15, 2013

    The best homemade Alfredo I’ve ever had!!! Super cheap as well!!! Thank you so much

    • thefitchen
      September 20, 2013

      So glad you love it!!

  • Kole
    August 12, 2013

    OMG!!!!!!!!!!! Looks sooooooooo goooooood!!!!!!! Going to try this!!!! Just found out about this website and LOVING IT!!!!!!!

    • Kole
      August 13, 2013


    • thefitchen
      August 13, 2013

      So glad you found us and you’re a fan!! The alfredo sauce is kind of amazing, right?? ;)

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