Healthy Homemade Cajun Alfredo Sauce Recipe 

Looking for an easy weeknight meal that’s big on flavor but light on effort? This Cajun Alfredo Sauce is the perfect solution for busy weeknights when time is tight but taste still matters.

Made with simple ingredients and healthy fats, it’s a delicious recipe the whole family will love. Whether you’re tossing it with pasta, drizzling it over roasted veggies, or using it as a creamy dip, this sauce adds bold, spicy flavor to any meal.

Ditch the jarred sauce and embrace the rich, savory taste of this homemade cajun alfredo sauce recipe.

Why I love This Recipe

• Simple Ingredients: No need for fancy or hard-to-find ingredients, this recipe uses pantry staples and fresh produce you likely already have on hand.
• Healthy Alternative: Made with plant-based ingredients and healthy fats, it’s a lighter, dairy-free twist on traditional Alfredo that doesn’t compromise on creaminess.
• Versatile Usage: Serve it as a pasta sauce, a creamy dip, a casserole base, or a drizzle over veggies or grain bowls, it’s as versatile as it is delicious.

• Easy Dinner Recipe: This recipe is easy to make for no-fuss easy weeknight meals.
• Meal Prep Friendly: The sauce stores well, making it perfect for meal prep. Whip up a batch and use it throughout the week for quick and easy dinner recipes.

Ingredients For Cajun Alfredo Sauce

• Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes to soften, ensuring a smooth, creamy base.
• Unsweetened Soy Milk (1 1/2 cups): Adds a velvety texture while keeping the sauce dairy-free and protein-packed.
• Nutritional Yeast (3 tablespoons): Provides a cheesy, umami flavor that’s essential for a classic Alfredo taste.
• Lemon Juice (2 tablespoons): Adds brightness and a subtle tang that balances the rich, creamy elements of the sauce.
• Onion (1 medium, finely chopped): Adds depth and sweetness to the sauce. It’s cooked with olive oil and Cajun seasoning to build a robust flavor base.
• Garlic (4 cloves, minced): Infuses the sauce with bold, savory notes. Fresh garlic works best for maximum flavor. Option to use 1/2 tsp garlic powder.
• Olive Oil (1 tablespoon, plus extra for sautéing): Used to sauté the onion and garlic, adding richness to the sauce.

• Carrots (1/2 cup, finely chopped): Adds natural sweetness and a hint of color to the sauce, enhancing both flavor and appearance.
• Celery (1/2 cup, finely chopped): Provides a subtle savory note and helps build the flavor base of the sauce.
• Homemade Cajun Seasoning (2 teaspoons): Added while sautéing the carrots and celery to toast, it’s the star of the dish, bringing heat, smokiness, and bold flavor. Find my Favorite Cajun Seasoning recipe here.
• Salt (1 teaspoon): Enhances all the natural flavors in the sauce. Adjust to taste.
• Black Pepper (1/4 teaspoon): Adds a subtle kick and balances the overall flavor profile.
• Nutmeg (Pinch, optional): A classic addition for Alfredo sauce that adds warmth and subtle sweetness.

Step-By-Step Instructions

1. Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
2. Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
3. Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.

1. Sauté the Carrots and Celery: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped carrots and celery. Sauté for 5-7 minutes until the vegetables are soft and fragrant. Sprinkle in the Cajun seasoning and stir well to coat the vegetables.
2. Combine and Heat the Sauce: Pour the blended cashew sauce into the pan with the sautéed carrots, celery, and toasted Cajun spices. Stir well to combine. Cook over low to medium heat, stirring continuously to prevent sticking. If the sauce is too thick, add water or reserved pasta water 1 tablespoon at a time to reach the desired consistency. Cook for 3-5 minutes, allowing the sauce to thicken slightly.
3. Serve and Garnish: Remove from heat and serve the Cajun Alfredo sauce over pasta, vegetables, or your favorite dish. Garnish with fresh parsley before serving.

Substitutions and Add Ins

Substitutions and Add-Ins

• Substitutions:
  • Cashews: Use raw sunflower seeds or blanched almonds if cashews are not available.
  • Unsweetened Soy Milk: Substitute with almond milk, oat milk, or unsweetened coconut milk.
  • Nutritional Yeast: Replace with grated vegan parmesan or omit for a milder flavor.
  • Onion: Use shallots or leeks as an alternative for a different flavor twist.
  • Olive Oil: Replace with avocado oil or grapeseed oil for a neutral-tasting option.
• Add-Ins:
  • Protein: Add chicken, andouille sausage, shrimp, sautéed tofu, tempeh, or chickpeas for extra protein.
  • Vegetables: Include sautéed mushrooms, bell peppers, spinach, zucchini noodles, or kale for additional nutrition.
  • Spices: Increase the Cajun heat by adding cayenne pepper or red pepper flakes.
  • Herbs: Add fresh thyme or oregano for an extra herbal boost.

Serving Suggestions

Enjoy this Creamy Cajun Alfredo Sauce many ways!

• Pasta: Toss the Cajun Alfredo sauce with your favorite pasta (like fettuccine, penne, spaghetti, or linguine pasta) for a creamy, spicy main dish. Reserve some pasta water to adjust the sauce consistency if needed. Add chicken or shrimp the the dish for more protein! Check out my Cajun Shrimp Alfredo recipe here!
• Vegetable Bowl: Drizzle the sauce over steamed, roasted, or sautéed vegetables like broccoli, cauliflower, or zucchini for a hearty veggie-forward meal.
• Grain Bowl: Pour the sauce over quinoa, rice, or farro and top with fresh veggies, crispy tofu, or chickpeas for a filling, protein-packed bowl.
• Dipping Sauce: Use the sauce as a dip for breadsticks, garlic bread, or crispy roasted potatoes.
• Casserole: Layer the Cajun Alfredo sauce into a baked pasta or vegetable casserole for a creamy, flavorful twist.

Storage Suggestions

Store the Cajun Alfredo sauce in an airtight container in the refrigerator for 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk, water or plant-based milk to restore its creamy texture.

Freezer Recipe: For longer storage, freeze the sauce in a freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.

More Delicious Recipes

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Easy Vegan Yakisoba Inspired Noodles

Cajun Alfredo Sauce Recipe

Sarah Harper MS, RD, LDN

The sauce stores well, making it perfect for meal prep. Whip up a batch and use it throughout the week for quick and easy dinner recipes.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 5 minutes mins

Total Time 35 minutes mins

Course Main Course, sauce

Cuisine American, cajun

Servings 6 servings

Calories 168 kcal

Equipment

• 1 Blender
• measuing cups and spoons
• rubber spatula

Ingredients

  

1x2x3x

• ¾ cup raw cashews
• 1½ cups unsweetened soy milk
• 3 tbsp nutritional yeast
• 2 tbsp lemon juice fresh is better
• 1 cup onion, chopped approx medium sized
• 4 cloves garlic, minced
• 1 tbsp algae oil or olive oil
• ½ cup carrot
• ½ cup celery
• 1 tbsp Cajun Seasoning
• 1 tsp kosher salt optional
• ¼ tsp black pepper
• fresh nutmeg optional

Instructions

 

• Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
• Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
• Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
• Sauté Carrot & Celery: Sauté carrot and celery for 3-4 minutes until tender-crisp.
• Toast Cajun Spices: Toast Cajun seasoning, garlic powder, and onion powder in the pan for 30-60 seconds.
• Add Cashew Alfredo Sauce: Pour blended sauce into pan, stir with veggies and spices, and cook for 2-3 minutes until warmed.

  Pour it over pasta, shrimp, or veggies for a creamy, spicy kick.

Notes

Thinner Sauce: If the sauce is too thick, add small amounts of water, broth, or soy milk to thin it out to your desired consistency.

Extra heat: Add a splash of hot sauce, more cayenne pepper, or a pinch of red pepper flakes for more heat. 

Nutrition

Calories: 168kcalCarbohydrates: 13gProtein: 7gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.01gSodium: 428mgPotassium: 390mgFiber: 3gSugar: 3gVitamin A: 2522IUVitamin C: 6mgCalcium: 102mgIron: 2mg

Keyword easy, sauce

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