Healthy vegan alfredo linguine recipe that is oil free, weight loss friendly (410 calories), done in 30 minutes, and budget friendly ($1.29 per serving).

The easy vegan alfredo sauce is made with herbs, spices, cauliflower, and cashews. The nuts and vegetables give the sauce a creamy texture. Make sure you soak the cashews well so they blend into a cream sauce better. 

In the picture below, the alfredo sauce has a green tint to it because I blended parsley into it (kind of like a green smoothie). But if you leave the parsley out and add it after blending it will look more like a normal alfredo sauce. 

This vegan alfredo sauce is much healthier than typical cheese alfredo sauce because it only contains cauliflower and nuts. The sauce is made with whole plants so you’ll automatically ditch the cholesterol and extremely lower the saturated fat content.

Nutrition of the vegan alfredo linguine recipe

The vegan alfredo linguine recipe contains 410 calories, almost 18g protein, 9.8g fiber, and is high in iron, folates, vitamin C, K, B1, and A. This recipe is low fat and a good weight loss recipeoption. 

Cost of the easy creamy linguine meal

• 10 oz cauliflower $0.98
• 1/2 cup cashews $1.20
• seasoning $0.60
• 1/2 lb linguine (whole wheat) $0.41
• 2 (or 12 oz) cups peas, (frozen) $0.98
• 12 oz. frozen broccoli as the side (optional) $0.98

One serving of this recipe is about $1.29 per serving. Please note that these numbers depend on season and store. I got all my ingredients at Walmart with the Walmart grocery pick up and made this meal in February. Also, I only calculated the price based on the items I used, not on the bulk I bought. You can use the leftovers for other recipes.

Easy Vegan Alfredo Linguine Recipe (oil free)

Yield: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Healthy vegan alfredo linguine recipe that is oil free, weight loss friendly (410 calories), done in 30 minutes, and budget friendly ($1.29 per serving).

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Ingredients

• 10 oz cauliflower + 3/4 cup water (save 1/2 cup)
• 1/2 cup cashews soaked for 14 minutes
• 1 clove garlic
• 2 t parsley
• 1.5 t veggie stock powder
• 1/4 t pepper
• 3 dashes turmeric
• 1/2 t onion powder
• 1/4 t nutmeg
• 1/2 lb linguine whole wheat
• 2 cups peas, (frozen)
• 12 oz. frozen broccoli as the side (optional)

Instructions

1. Soak the cashews in water for at least 15 minutes.
2. Cook the pasta according to package and drain.
3. Steam the cauliflower with 3/4 cup of water then drain. Save 1/2 cup of the water for the sauce.
4. Into a blender add: garlic, parsley, veggie stock powder, pepper, turmeric, onion powder, nutmeg, soaked cashews, and steamed cauliflower with 1/2 cup water. Mix until creamy.
5. Add the pasta, sauce, and peas in a large pot and mix. Cut the pasta with fork and knife to mix in the sauce better. Make sure everything is hot. You can steam some broccoli to add more veggies on the side.

Nutrition Information:

Yield: 4 Serving Size: about 3 cups
Amount Per Serving: Calories: 410Total Fat: 9gCholesterol: 0mgCarbohydrates: 67gFiber: 10gProtein: 18g

Related:

• Healthy Cheap Vegan Dinners Under $1.90 per Serving
• Skinny Vegan Enchilada Lasagna
• Free 5-Day Vegan Weight Loss Meal Plan