Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Rotisserie Chicken Soup with Coconut, Lime, and Sweet Potatoes

This Creamy Rotisserie Chicken Soup is a quick, protein-packed recipe that your whole family will love. Whether you’re making it from scratch or using leftover chicken or turkey, this easy recipe is a flavorful twist on homemade chicken soup.

Perfect for potlucks or weeknight dinners, this versatile chowder accommodates a variety of dietary needs—dairy-free, gluten-free, and AIP-compliant—without compromising on taste.

With over 30g of protein per serving, this comforting soup is the ideal way to refuel after a winter hike or a day on the slopes. If you’re a fan of creamy soups with a citrusy kick, this dish is sure to become a new favorite in your recipe rotation! 

 

 

Why I Love This Creamy Rotisserie Chicken Soup

This recipe has everything I adore in a homemade meal. It’s the perfect mix of comforting flavors, wholesome ingredients, and convenience:

  • Comfort Food: There’s nothing like a warm, hearty bowl of soup to soothe the soul in the depths of winter! The creamy texture and rich flavors make this a go-to when I’m craving something cozy.
  • Whole Rotisserie Chicken: Using a rotisserie chicken not only saves time but also adds depth and richness to the soup. It’s the perfect way to transform this store-bought staple into something special.
  • Homemade Soup with a Shortcut: While this soup tastes like it simmered all day, the store-bought shortcut of pre-cooked chicken helps keep it quick and easy without sacrificing flavor.
  • Versatile and Nourishing: Packed with vegetables, protein, and creamy coconut milk, it’s a wholesome meal that can be adapted to fit any lifestyle.

close up coconut lime chicken chowder with lime, minced herbs, and a green hot sauce drizzle

Essential Tools You’ll Need

To make this soup with ease, gather these essential tools:

  • Large Dutch Oven: The ideal pot for sautéing, simmering, and cooking the soup in one place. Its even heat distribution ensures perfectly cooked ingredients.
  • Rubber Spatula: Perfect for stirring without scratching your pot and for scraping down the sides to get every last drop of flavor.
  • Measuring Utensils: Essential for precise measurements, ensuring the right balance of ingredients and flavors.
  • Ladle: A must-have for serving the soup neatly into bowls without spills.
  • Cutting Board and Chef’s Knife: Necessary for chopping vegetables, sweet potatoes, and other ingredients efficiently.
  • Potato Masher (Optional): Useful if you want to mash some sweet potatoes in the pot to naturally thicken the soup.

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

 

Ingredients For This Creamy Rotisserie Chicken Soup

Main Ingredients

  • 1 lb rotisserie chicken, cooked and shredded or diced (about 2 cups, including a mix of white and dark meat for richer flavor; save extra for topping if desired). Substitute with baked tofu, chickpeas, or shredded jackfruit for a plant-based option.
  • 1 tbsp unsalted butter (or olive oil or coconut oil) for sautéing.
  • 1 medium onion, diced into bite-sized pieces.
  • 2 celery stalks, diced into bite-sized pieces.
  • 3 garlic cloves, minced.
  • 1 large sweet potato (or 2 medium), peeled and cut into bite-sized cubes.
  • 4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version).
  • 1 can (13.5 oz) unsweetened coconut milk for a creamy, dairy-free base.
  • 1 lime, zested and juiced, for brightness and a pop of flavor.

Seasonings

  • 1 tsp salt (adjust to your taste).
  • 1/2 tsp black pepper for subtle spice.
  • 1/2 tsp smoked paprika (optional, for smoky depth).

Optional Thickener (Gluten-Free/AIP Option)

  • 2 tbsp cassava flour, cornstarch, arrowroot powder, or all-purpose flour, mixed with 1/4 cup cold water to create a slurry (for a thicker soup).

Topping Suggestions

  • Extra shredded rotisserie chicken for added protein.
  • Fresh cilantro, chopped, for a herbal finish.
  • Lime wedges for an extra burst of citrus.
  • A dollop of unsweetened coconut yogurt for creaminess.
  • Your favorite hot sauce for a spicy kick.

Ingredient Swaps and Substitutions

This soup embodies the beauty of flexitarian cooking, allowing you to tailor it to your dietary needs, pantry staples, and taste preferences. Whether you’re looking to add more plant-based ingredients or stick with traditional flavors, here are some creative swaps and substitutions:

Protein

  • Pre-Cooked Chicken: Use store-bought or leftover cooked chicken to save time. Shredded turkey or rotisserie chicken thighs add rich flavor.
  • Plant-Based Proteins: Swap the chicken for baked tofu, chickpeas, or shredded jackfruit to create a hearty, protein-packed vegan or vegetarian version.

Grains and Noodles

  • Hearty Noodles: Replace sweet potatoes with egg noodles, hearty pasta, or even soba noodles for a satisfying, traditional soup texture.
  • Wild Rice: Add cooked wild rice for a nutty, earthy twist that pairs well with the coconut and lime flavors.

Herbs and Citrus

  • Fresh Parsley: Swap cilantro for chopped fresh parsley for a milder, more versatile herbal note.
  • Lemon Juice: If limes aren’t available, use fresh lemon juice for a different but equally vibrant acidity.

halved acorn squash with seeds on a off white backdrop

Vegetables

  • Large Onion: Use one large onion instead of a medium one to enhance the savory depth of the soup.
  • Medium Carrots: Add diced carrots for a touch of natural sweetness and additional texture.
  • Corn: Incorporate fresh, frozen, or canned corn for a pop of sweetness and vibrant color.
  • Winter Squash: Replace or pair sweet potatoes with cubed winter squash like butternut, acorn, or kabocha for a creamy texture and earthy flavor.

Flavor Boosters

  • White Wine: Replace 1/2 cup of broth with dry white wine for a sophisticated flavor enhancement.
  • Spices: Add turmeric or curry powder for a warm, aromatic twist.

Creamy Options

  • Coconut Milk: Stick with coconut milk for a dairy-free option that enhances the tropical flavors.
  • Heavy Cream or Whole Milk: For a classic creamy soup, substitute coconut milk with heavy cream or whole milk.
  • Cream Cheese: Stir in 2–3 tablespoons of softened cream cheese for an ultra-rich and velvety texture.

 

coconut lime chicken chowder dutch oven no garnish

Step-By-Step Instructions

Sauté the Aromatics and Vegetables:

  • In a large pot, warm 1 tablespoon of olive oil or coconut oil over medium heat.
  • Add diced onion and celery, sautéing for 3–4 minutes until softened and translucent.
  • Stir in minced garlic and cook for 30 seconds, just until it releases its aroma.

Incorporate Sweet Potatoes and Broth:

  • Add diced sweet potatoes and low-sodium chicken broth to the pot. Bring the mixture to a gentle boil.
  • Reduce the heat to low, cover, and let simmer for 15–20 minutes, or until the sweet potatoes are fork-tender and easy to mash.

Thicken for a Creamy Texture (Optional):

  • To naturally thicken the soup, mash some of the sweet potatoes in the pot with the back of a spoon or potato masher.
  • For added thickness, whisk 2 tablespoons of cassava flour, all-purpose flour, or cornstarch with 1/4 cup of cold water to make a slurry. Stir the slurry into the soup, simmering for 2–3 minutes.
  • Want it ultra-creamy? Combine both methods for a rich, hearty consistency.

Boost with Protein:

  • Stir in shredded or diced rotisserie chicken, ensuring it’s warmed through, about 5 minutes.

Enhance Flavor with Coconut and Lime:

  • Pour in coconut milk, lime juice, and a sprinkle of lime zest for a refreshing, creamy finish.

Season to Your Preference:

  • Add a pinch of salt and freshly ground black pepper. For a smoky depth, include smoked paprika or a dash of chili powder. Adjust to taste.

Serve with Balanced Toppings:

  • Ladle the soup into bowls and add nutrient-dense toppings like a dollop of coconut yogurt, fresh lime wedges, or a drizzle of chili oil for heat. For added crunch, sprinkle on roasted pepitas or sunflower seeds.

Enjoy:

  • Serve warm and savor this hearty, protein-packed, and nutrient-rich soup, perfect for busy weeknights or meal prep!

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

Storage Suggestions

To keep your soup fresh and flavorful, store leftovers properly:

  • Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3–4 days.
  • Freezer: For longer storage, pour the cooled soup into a freezer-safe airtight container or resealable bag, leaving a little space for expansion. Freeze for up to 3 months.
  • Reheating: Thaw frozen soup overnight in the refrigerator. Reheat gently on the stovetop over low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.

Secret Ingredient: Citrus Zest

Check out this video on How to Zest A Lemon (or another citrus) by Everyday Food.

Did you know, fruit zest is used during cooking in a multitude of ways? Are you planning on using fresh citrus for the juice but not the zest? Zest it anyway and freeze that zest. It is an easy way to give recipes a pop of flavor. Furthermore, freezing the zest in advance makes for easier cooking at a later date.

Freeze in ice cubes filled with water or oil or freeze on a baking sheet and add to a bag or freezer container.

How to use citrus zest

  • Stirred into soups
  • Tossed into stir-fries
  • When making rice or grains
  • Zested over cauliflower rice
  • Mixed into salad dressing
  • As a pop of flavor in baked goods and dessert

Like This Recipe For Creamy Rotisserie Chicken Soup?

Check out these other recipes on my blog!

Cilantro Cashew Dressing (or Dip!)

Panera Thai Chicken Soup Recipe: Easy Vegan Copycat

Warm Brussels Sprout Salad with Acorn Squash 

coconut lime chicken chowder with lime wedge in bowl with a soup pot in the top left corner

Creamy Rotisserie Chicken Soup with Sweet Potatoes

Sarah Harper MS, RD, LDN
This Creamy Rotisserie Chicken Soup with Sweet Potatoes is the perfect one pot meal for a week night meal or a weekend gathering. It will soon become a household favorite.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course dinner, lunch
Cuisine soup
Servings 4 serving
Calories 565 kcal

Equipment

  • 1 dutch oven or soup pot with lid
  • 1 set of meat shredders or forks
  • 1 spoon or rubber spatula for stirring soup
  • 1 Whisk
  • 1 Small bowl
  • 1 set of tongs
  • 1 Set of measuring spoons
  • ladle
  • Cutting board
  • Chef's Knife

Ingredients
  

  • 1 lbs cooked, shredded or diced rotisserie chicken  (about 2 cups, plus extra for topping if desired)
  • 1 tbsp olive oil
  • 1 yellow onion, diced (1 to 2 cups)
  • 2 celery stalks, diced
  • 2 sweet potatoes, diced (2 to 3 cups)
  • 3 garlic cloves, minced
  • 1 tsp kosher salt
  • 32 oz chicken broth
  • 13.5 oz coconut milk 1 can
  • 1 lime, juiced and zested (2 tbsp juice divided)
  • ½ tsp black pepper
  • ½ tsp smoked paprika

Cassava Flour Slurry

  • 2 tbsp cassava flour
  • 2 tbsp water

Toppings

  • rotisserie chicken
  • lime, quartered
  • cilantro or parlsey
  • coconut yogurt or Greek Yogurt
  • hot sauce

Instructions
 

Sauté the Vegetables:

  • Heat olive oil or coconut oil in a large pot over medium heat.
  • Add diced onion and celery, and sauté for 3-4 minutes until softened.
  • Stir in minced garlic and cook for an additional 30 seconds until fragrant.

Add the Broth and Sweet Potatoes:

  • Add sweet potatoes and chicken broth to the pot. Bring to a boil, then reduce the heat to a simmer.
  • Cover and cook for 15-20 minutes, or until the sweet potatoes are tender enough to easily mash with the back of a spoon or a potato masher.

Thicken the Soup (Optional):

  • For a naturally thicker soup, mash some of the tender sweet potatoes directly in the pot using a potato masher or the back of a spoon.
  • Alternatively, mix 2 tablespoons of all-purpose flour, cassava flour, or cornstarch with 1/4 cup cold water to create a slurry. Stir the slurry into the simmering soup and cook for 2-3 minutes until thickened.
  • For an extra creamy texture, you can combine both methods by mashing some sweet potatoes and adding the slurry.

Add Rotisserie Chicken:

  • Add the shredded or diced rotisserie chicken to the pot. Stir well to combine and heat through, about 5 minutes.

Stir in Coconut Milk and Lime:

  • Pour in the coconut milk, lime juice, and lime zest. Stir well to combine.

Season to Taste:

  • Add salt, black pepper, and smoked paprika (if using). Adjust seasoning as needed.

Serve and Add Toppings:

  • Ladle the chowder into bowls and add your favorite toppings, such as shredded chicken, coconut yogurt, a squeeze of lime, or a dash of hot sauce. Serve warm and enjoy!

Notes

Garnish options include but are not limited to 
Scallions, chives, herbs, avocado slices, croutons, and quinoa crisps, 

Nutrition

Calories: 565kcalCarbohydrates: 37gProtein: 35gFat: 33gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 108mgSodium: 1010mgPotassium: 1008mgFiber: 5gSugar: 8gVitamin A: 16229IUVitamin C: 17mgCalcium: 115mgIron: 5mg
Keyword one-pot-meal, soup
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Greens and Ancient Grain Bowl

Greens and Ancient Grain Bowl

Greens and Ancient Grains Salad Bowl


You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.

What is an Ancient Grain Bowl?


An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.

 

Easy-Bake-Tofu-Grain-Bowl

 

Why You’ll Love This Recipe

This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.

  • Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
  • Flexitarian Versatility: Whether you add poached eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
  • Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.

 

labeled ingredients for greens and ancient grains bowl

Ingredients For This Ancient Grains Bowl Recipe

The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.

  • Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
  • Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
  • Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
  • Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
  • Cilantro Cashew Dressing: A creamy, zesty dressing rich in healthy fats—perfect for this bowl or as a dip or marinade.
  • Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.

How to Make This Dietitian-Approved Bowl

  1. Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
  2. Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
  3. Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
  4. Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
  5. Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.

uncooked farro in a wooden bowl

Customizations and Variations

This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.

  • Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
  • Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
  • Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
  • Dressings: Swap the cilantro cashew dressing for Creamy Cashew Caesar, a creamy avocado sauce, or a cilantro olive oil pesto.
  • Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
  • Flavor Boosts: Brighten the dish with a squeeze of fresh lemon or lime juice or add sautéed portobello mushrooms for an earthy twist.

Easy-Bake-Tofu-Grain-Bowl

Why This Recipe is Dietitian-Approved

This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.

  • Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
  • Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
  • Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
  • Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
  • Satisfying: Fiber, protein, and healthy fats keep you full and energized.

This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.

Other Recipes You’ll Love

Glass Noodle Salad

Glass-Noodle-Salad

Southwest Quinoa Bowls

Southwest-Quinoa-Bowl-and-vinaigrette

 

 

 

Easy Baked Tofu

Baked Tofu on a fish spatula hovering above a baking sheet with more Crispy Baked Tofu

 

 

 

Cilantro Cashew Dressing

A glass of Cilantro Cashew Dressing with a bit of the dressing spilled off the side.

 

 

 

Easy-Bake-Tofu-Grain-Bowl

Greens and Ancient Grains Bowl

Sarah Harper MS, RD, LDN
In this Greens and Ancient Grains Bowl you will get greens, grains, nutritious vegetables, a zesty dressing, and a plant-based protein.
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 439 kcal

Ingredients
  

  • 2 cups arugula
  • 2 cups baby spinach
  • 2 cups cooked quinoa or one or more combination of other grains rice, sorgum, farro, quinoa etc
  • 1 cup cucumbers, sliced into half moons
  • 1 watermelon radish, cut into matchstick sized bites or 4 small-medium sized radishes sliced
  • 1 green pepper, diced
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped flat leaf parsley
  • 4 green onions, chopped
  • 1 cup Cilantro Cashew Dressing divided (1/4 cup per serving or more to taste)
  • 1 recipe Easy Baked Tofu

Instructions
 

  • Prepare the grain per package instructions.
  • Prepare the dressing. In a small bowl, whisk together the ingredients. Adjust seasoning to taste.
  • Assemble the greens and ancient grains bowl. In a large bowl combine the mixed greens and grains. Add in the remaining ingredients.
  • Dress the grain bowl. Drizzle the dressing over the grain bowl. Toss until the ingredients are gently coated.
  • Serve and Enjoy! You can garnish the bowls with toasted nuts, seeds, crunchy lentils, herbs, or fresh squeezed citrus!

Nutrition

Calories: 439kcalCarbohydrates: 39gProtein: 19gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gSodium: 257mgPotassium: 928mgFiber: 6gSugar: 6gVitamin A: 2469IUVitamin C: 51mgCalcium: 125mgIron: 6mg
Keyword easy
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Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe

Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!

Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.

Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.

In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!

Make Your Own or Use Store-Bought Falafel

When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.

  • Homemade Falafel: Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
  • Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.

Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.

Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.

 

falafel salad in a white bowl with creamy yogurt dressing

Why Choose Frozen Falafel?

  • Convenience: Ready-to-cook, no soaking or blending required.
  • Versatility: Works in many meals, from salads to wraps.
  • Flexitarian Appeal: Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
  • Time-Saving: Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.

 

Tools Needed

Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:

  • Food Processor: Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
  • Mixing Bowl: For combining and chilling the falafel mixture before shaping.
  • 2-inch Ice Cream Scoop: Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
  • Air Fryer (or Alternative Cooking Method): Cook falafel to crispy perfection using an air fryer, pan, or oven.
  • Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
  • Spatula or Tongs: For flipping falafel during cooking to ensure even crispness.

With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.

 

Garlic Scape Falafel ingredients labled in a food processor before processing

Ingredients for Dietitian-Approved Garlic Scape Falafels

  • Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
  • Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
  • Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
  • Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
  • Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
  • Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
  • Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
  • Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
  • Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
  • Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.

These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.

 

Ingredient Substitutions

Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:

  • Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
  • Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
  • Flour/Breadcrumbs ➡ Almond Flour or Oats: Need a gluten-free option? Almond flour or ground oats work as great binding agents.
  • Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.

These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand

Ingredient Add Ins

Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:

  • Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
  • Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
  • Nuts & Seeds: For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
  • Veggies: Grated carrot, zucchini, or spinach can add moisture and nutrition.
  • Zest: Lemon or lime zest brightens up the flavor for a fresh twist.

These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.

Step-by-Step Instructions for Easy, Dietitian-Approved Falafel

This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.

1. Prepare the Mixture

Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.

 

prepared mixture of falafel in a food processor with scoop

 

2. Chill the Mixture

Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.

3. Shape the Falafel

Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.

 

shaped falafel about to be cooked in the air fryer

 

4. Cook the Falafel

Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.

5. Freeze Falafel

Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

6. Reheat from Frozen

To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

 

Other Storage Tips for Leftover Falafel

Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.

falafel salad in a white bowl with creamy yogurt dressing

Serving Suggestions

Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.

For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!

Best Sauces to Serve with Falafel

Take your falafel to the next level with these five flavorful sauces:

  • Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
  • Tahini Sauce: Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
  • Garlic Yogurt Sauce: A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
  • Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
  • Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.

 

air fryer falafels on a plate - golden brown in color

Health Benefits of Falafel

Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.

Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.

Want to learn more? Check out our full article on Myths About Plant-Based Proteins: What You Need to Know

air fryer falafels on a plate - golden brown in color

Garlic Scape Falafels

Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
Prep Time 10 minutes
Cook Time 20 minutes
Resting time 2 hours
Total Time 2 hours 30 minutes
Course Breakfast, dinner, lunch, Snack
Servings 4 servings
Calories 241 kcal

Equipment

  • 1 Food Processor
  • 1 Air Fryer
  • 1 2" inch ice cream scoop
  • 1 freezer safe container

Ingredients
  

  • 4 cups dried chickpeas soaked 12-48hours
  • 1 cup onion diced
  • 1 cup garlic scapes diced
  • 2 cloves garlic chopped
  • 3 tbsp lemon juice roughly 1/2 a lemon
  • 1 tsp cumin or more to taste
  • 1 tsp salt or more to taste
  • 1/4 tsp pepper
  • bowl or water olive oil see recipe notes
Makes: 2inch round

Instructions
 

Prepare The Falafel Mixture

  •  In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.

Chill The Mixture

  • Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.

Shape The Falafels

  • Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)

Cook

  • Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.

Serve

  • Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.

Freeze Falafel

  • Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

Reheat from Frozen

  • To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

Notes

Troubleshooting Tips
  • Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
  • Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
  • Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.

Nutrition

Serving: 2falafelsCalories: 241kcalCarbohydrates: 44gProtein: 12gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 402mgPotassium: 376mgFiber: 10gSugar: 7gVitamin A: 35IUVitamin C: 16mgCalcium: 122mgIron: 4mg
Keyword black bean, chickpea pasta, falafel, garbanzo bean, garlic scape, legume, vegan, vegetarian
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Healthy Cashew Caesar Salad Recipe Without Anchovies

Healthy Cashew Caesar Salad Recipe Without Anchovies

Cashew Caesar Salad Recipe Without Anchovies

This Cashew Caesar dressing has quickly become a new favorite! It captures all the rich, creamy, and salty goodness of a traditional Caesar dressing but is completely plant-based, no store-bought vegan mayo required. Not a fan of anchovies? This Caesar salad recipe is perfect for you! It captures that classic anchovy flavor without using any anchovies at all.

So, how do I achieve that classic Caesar taste without mayo? It’s simple, I use cashews! Cashews bring a buttery, slightly nutty flavor that enhances the dressing without overwhelming it, unlike peanuts might. This makes cashews the perfect base for my mayo-free Cashew Caesar Dressing. Plus, they’re packed with unsaturated fats, fiber, and protein, making this dressing both delicious and nutritious!

vegan croutons on a vegan caesar salad with green tomatoes and kale

Ingredients for This Healthy Caesar Salad

This healthy Caesar salad is a flavorful twist on the classic, made with fresh kale or romaine, crunchy homemade croutons, and a creamy homemade dressing, with optional protein add-ins for a heartier meal.

Kale – Use curly or lacinato kale, or swap for crisp romaine lettuce.

Homemade Croutons

Homemade Caesar Salad Dressing

Optional Add-ins: For added protein, include crispy breaded tofu, soy curls, or, if you’re not plant-based, chicken breast.

Cashew Caesar Dressing swirled in a white bowl

Ingredient List For This Creamy Caesar Salad Dressing

This easy caesar dressing is one of my go-to favorites, featuring simple ingredients that deliver a creamy, garlicky, tangy, bold, and briny flavor. It’s so easy to make—you can shake it up in a mason jar or blend it with an immersion blender!

  • Cashews: The base of this Cashew Caesar Dressing. Cashews are commonly used in vegan recipes for their buttery texture and mild flavor, making them perfect for creamy dressings.
  • Nutritional Yeast: Packed with B vitamins, it gives the dressing a cheesy flavor, essential in plant-based Caesar dressings.
  • Lemon Juice & Apple Cider Vinegar: These ingredients provide the necessary acidity. Lemon juice, whether fresh or from a bottle, is key for replicating the bright flavor of traditional Caesar dressing.
  • Capers & Caper Brine: These give the dressing a vinegary, lemony tang, acting as the vegan alternative to anchovy paste.
  • Dijon Mustard: Adds a sharp, tangy, and slightly spicy kick to the dressing.
  • Garlic Powder: A Caesar dressing staple, garlic brings depth. I opt for garlic powder here for a milder, more balanced garlic flavor however if you want a more garlicy flavor profile you can use fresh garlic cloves.
  • Avocado Oil: Adds richness and smooth texture. You can substitute extra virgin olive oil or vegetable oil if preferred.
  • Black Pepper: For seasoning and a bit of spice.
  • Water: To thin the dressing to the perfect consistency. Without it, the dressing would be too thick.

How To Make This Creamy Dressing

This, no mayo, creamy caesar dressing recipe is almost as easy as the basic oil and lemon vinaigrette. Once you make this Creamy Cashew Ceasar, you will have made a delicious dressing that can last for days in the fridge. Furthermore, if you make extra Cashew Caesar Dressing, you can use it all week long as part of your meal prep.

Step 1: Quick soak the cashews

If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.

Step 2: Blend the dressing

In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.

Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.

Step 3: Taste and adjust seasoning

Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.

In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.

making cashew caesar dressing in a food processor

Cashews, a Nut and a Heart Healthy food

Cashews, like many nuts, are a fantastic addition to a balanced, heart-healthy diet. In fact, nuts are one of the food groups recognized by the American Heart Association (AHA) as heart-healthy.

You may have noticed the Heart-Check Mark on certain food packaging, but what does this symbol signify? For a food to earn the Heart-Healthy symbol, it must meet three key criteria:

  1. Be a good source of naturally occurring nutrients.
  2. Contain limited amounts of saturated and trans fats.
  3. Have controlled sodium levels.

Didn’t see the check on your favorite food? No need to worry—many fresh, unprocessed foods like peaches, tomatoes, broccoli, and locally grown hazelnuts don’t require packaging but are still heart-healthy.

 

5 Easy Ways to Add Nuts to Your Diet

  1. Swap out salty chips for a handful of nuts for a satisfying, healthier snack.
  2. Blend cashews or almonds into your smoothies for added healthy fats and protein.
  3. Sprinkle chopped nuts on your salad for extra crunch and a boost of protein.
  4. Stir sliced or whole nuts, like almonds or hazelnuts, into your morning cereal—hot or cold.
  5. Serve nuts as part of a charcuterie board or alongside fresh fruit for a wholesome snack.

Nuts are a simple, delicious way to incorporate heart-healthy nutrients into your meals and snacks!

vegan croutons on a vegan caesar salad with green tomatoes and kale

FAQ (Ask a Dietitian!)

Can I still get the traditional Caesar salad taste without anchovies?
Absolutely! While traditional Caesar dressing relies on actual anchovies for their salty, umami taste, this recipe substitutes them with capers and caper brine, which deliver a similar tangy, briny essence. Cashews contribute a rich, creamy texture that mimics the classic dressing perfectly. Additionally, you can enhance the flavor further by incorporating ingredients like miso paste, soy sauce, vegan Worcestershire sauce, or even a dash of liquid smoke to capture that savory depth. If you are not following a vegan diet, fish sauce also makes for a good alternative to whole anchovies.

Is a mayo free-Caesar dressing healthier than the traditional version?
A mayo-free Caesar dressing can be healthier than the traditional version. Homemade mayo-free dressings avoid preservatives and artificial ingredients commonly found in store-bought dressings. This plant-based Caesar dressing is made without eggs, dairy, or anchovies, relying on cashews for creaminess and nutritional yeast for a cheesy flavor. Cashews provide heart-healthy fats, fiber, and protein, while the dressing is free from processed ingredients like store-bought vegan mayo.

vegan croutons on a vegan caesar salad with green tomatoes and kale

Vegan Kale Caesar Salad with Cashew Caesar Dressing

Sarah Harper MS, RD, LDN
This is my surefire Kale Caesar Recipe. What makes it so great? It's ability to be customizable and adaptable.
Prep Time 30 minutes
Total Time 30 minutes
Course Appetizer, Salad
Cuisine American
Servings 4 servings
Calories 412 kcal

Ingredients
  

  • 1 large bunch of kale
  • 1 cup croutons Option to use my Homemade Crouton recipe
  • 3 tbsp capers
  • 3 tbsp hemp hearts

Caesar dressing

  • 1 cup raw cashews
  • ¼ cup avocado oil
  • 3 tbsp lemon juice
  • 1 tbsp nutritional yeast
  • 1 tbsp Dijon mustard
  • 1 tbsp capers
  • ½ tbsp caper brine
  • 1 tsp garlic powder
  • ½ tsp kosher salt
  • 1/4 tsp black pepper

Instructions
 

Step 1: Quick soak the cashews

  • If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.

Step 2: Blend the dressing

  • In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
  • Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.

Step 3: Taste and adjust seasoning

  • Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
  • In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.

Notes

The toppings can all be omitted or changed up. I recommend keeping crunchy in the salad topper like croutons, seeds, nuts, or a crunchy veggie. For more protein some tried and true additions include grilled shrimp, roasted chicken, or baked tofu. 

Nutrition

Calories: 412kcalCarbohydrates: 19gProtein: 12gFat: 34gSaturated Fat: 5gPolyunsaturated Fat: 9gMonounsaturated Fat: 18gSodium: 639mgPotassium: 301mgFiber: 3gSugar: 2gVitamin A: 349IUVitamin C: 7mgCalcium: 48mgIron: 4mg
Keyword kale
Tried this recipe?Let us know how it was!
Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)

Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)

Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)

This lower fat alfredo sauce recipe takes a plant-powered twist by using soaked cashews and unsweetened soy milk as the creamy base. Nutritional yeast adds the essential “cheesy” flavor, while garlic, onion, and lemon juice provide layers of depth and brightness.

It’s an ideal option for an easy weeknight dinner, offering a quick, satisfying, and wholesome meal solution.

vegan cashew alfredo sauce in a black bowl with a spoon

As a Flexitarian Dietitian, Here’s Why This Recipe Stands Out

  • Simple ingredients for a healthier Alfredo sauce that’s quick and easy to make with items from your local grocery store.
  • Healthy recipe that’s plant-powered with creamy soaked cashews and protein-packed unsweetened soy milk.
  • Delicious recipe with bold flavor thanks to nutritional yeast, garlic, lemon juice, and sautéed onion.
  • Lower fat Alfredo sauce that’s rich, creamy, and satisfying without relying on heavy cream or butter.
  • Versatile and meal-prep friendly. Make it ahead of time and enjoy it fresh or as leftovers the next day.

This sauce isn’t just a “healthier version” of Alfredo, it’s a completely elevated recipe that’s plant-forward, protein-packed, and rich in flavor. It’s perfect for anyone looking for a nourishing, creamy option that’s as comforting as the classic.

 

ingredients for vegan alfredo sauice with cashews

Ingredients

  • Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes. Soaking softens the cashews, making it easier to blend into a creamy sauce. Cashews bring healthy fats to the recipe, supporting heart health and satiety.
  • Unsweetened Soy Milk (1 1/2 cups): Soy milk is a nutritional powerhouse — it’s naturally high in protein, which isn’t something you’d normally get from traditional Alfredo sauce. The protein keeps you fuller for longer!
  • Nutritional Yeast (3 tablespoons): This is the “secret weapon” for cheesy flavor in vegan and plant-based recipes. As a dietitian, I love recommending it because it’s rich in B12, a nutrient that’s crucial for energy production, especially for those following a plant-forward diet.
  • Lemon Juice (2 tablespoons): Brightens and balances the richness of the sauce. It’s also a source of vitamin C, which can aid in the absorption of certain nutrients like iron when paired with plant-based meals.
  • Onion (1 medium, finely chopped):Cooking onion with olive oil builds a flavorful base for the sauce. It also provides prebiotics, which support gut health by feeding beneficial gut bacteria. I do not recommend swapppign the fresh onion for onion powder. The sauteed onion adds bulk and texture to the sauce.
  • Garlic Clove (4 cloves, minced): Garlic’s bold flavor is essential in any Alfredo recipe. Garlic also contains allicin, which has been linked to heart health benefits. For a milder garlic flavor, you can swap in 1/2 teaspoon of garlic powder. Option to use 1/2 tsp garlic powder.
  • Olive Oil (1 tablespoon, plus extra for sautéing): Olive oil is a heart-healthy fat that’s rich in antioxidants and monounsaturated fats. It adds richness to the sauce while enhancing the flavors of onion and garlic.
  • Pasta water or water: optional to use a little bit or more for thinning

 

vegan cashew alfredo sauce in a blender

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. (RD Tip: If you’re short on time, boiling water works in a pinch — soak for 30 minutes to achieve a similar result.)
  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. (RD Tip: I add the garlic seperately to ensure it doesn’t burn.)
  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. (RD Tip: If you’re adjusting the consistency, add water (or soy milk) a tablespoon at a time, blending between additions to avoid over-thinning.)

a bowl of fettuccine alfredo with a side of brocoli

Serving Ideas & Flexitarian Tips

My version of Alfredo sauce is as versatile as it gets.

Use it to create these delicious healthier recipes:

  • Pasta Night Upgrade: Toss it with fettuccine or your favorite pasta and garnish with fresh parsley, for a comforting, creamy fettuccine alfredo. Using protein pasta in this classic dish is a great way to boost the protein content of the meal and make it more filling.
  • Vegetable Casseroles: Use it as a sauce base for baked casseroles, like a dairy-free “creamy broccoli bake.”
  • Grain Bowls: Drizzle it over whole grains (like quinoa or farro) and roasted veggies.
  • Pizza Sauce: Top it with Italian seasoning, fresh vegetables, and plant-based proteins like beans or tofu. Finish with vegan or traditional mozzarella and a sprinkle of shredded Parmesan cheese.
  • Dip for Veggies: Serve thick and as a dip for roasted veggies or crackers.

 

Why This Recipe Works for Flexitarians

As a flexitarian dietitian, I’m always looking for recipes that meet these criteria:

  • Flavor: This sauce delivers bold, cheesy, umami-rich flavor that’s just as satisfying as traditional Alfredo.
  • Nutrition: Packed with plant-based protein, heart-healthy fats, and essential vitamins like B12, it’s a functional way to incorporate whole foods into your diet. This sauce is lower in fat than traditional Alfredo sauces.
  • Sustainability: Plant-based meals like this are lower in environmental impact, making them a great choice for those who want to eat more sustainably.

 

vegan cashew alfredo sauce in a black bowl with a spoon

Common Questions & RD Answers

1. Can I make this healthy alfredo sauce recipe ahead of time?
Yes! This sauce keeps well in the refrigerator for up to 5 days. Reheat on the stovetop or microwave, adding a splash of water or soy milk to thin if needed.

2. Can I freeze it?
Yes. Store it in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge and re-blend or whisk to bring it back to its smooth consistency.

3. What if I’m allergic to nuts?
Swap the cashews for sunflower seeds, tofu, or white beans. The texture will be a little different, but it’s still delicious and creamy.

4. What if I’m allergic to soy?

If you’re allergic to soy, you can substitute soy milk with oat milk, almond milk (if not allergic to nuts), coconut milk, or other non-dairy milk alternatives. Double-check any store-bought non-dairy milks for potential cross-contamination with soy.

4. Can I make this oil-free?
Yes! Sauté the onion and garlic in a splash of water or veggie broth instead of olive oil.

 

Wrapping Up

As a flexitarian dietitian, my goal is to help you create meals that are both delicious and nourishing. This Healthy Homemade Alfredo Sauce is one of my favorite examples of how to take a classic comfort food and give it a more wholesome, plant-powered twist.

Let me know how you customize it! I’d love to hear your personal twist on this versatile sauce.

 

a bowl of fettuccine alfredo with a side of brocoli

Healthier Alfredo Sauce (100% Plant-Based)

Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
Prep Time 30 minutes
Cook Time 5 minutes
Total Time 35 minutes
Course sauce
Cuisine American, cajun
Servings 8 servings
Calories 119 kcal

Equipment

  • 1 high powered blender like vitamix
  • 1 rubber spatula
  • measuring cups and spoons

Ingredients
  

  • ¾ cup raw cashews
  • cup unsweetened soy milk
  • 3 tbsp nutritional yeast
  • 2 tbsp lemon juice fresh is best
  • 1 cup onion, chopped
  • 4 cloves garlic, minced
  • 1 tbsp olive oil or algae oil
  • cup water for thinning - adjust as needed to reach desired consistency

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.

Notes

Recipe Yield: Approximately 4 cups
Serving Size: ½ cup per serving (yields 8 servings total)

Nutrition

Calories: 119kcalCarbohydrates: 8gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 20mgPotassium: 230mgFiber: 2gSugar: 2gVitamin A: 95IUVitamin C: 3mgCalcium: 69mgIron: 1mg
Keyword sauce
Tried this recipe?Let us know how it was!
Healthy Homemade Cajun Alfredo Sauce Recipe

Healthy Homemade Cajun Alfredo Sauce Recipe

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.

Fettuccine Alfredo with homemade cajun seasoning and shrimp plated

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.

 

cajun alfredo sauce in a pan

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.

 

creamy alfredo sauce added to toasted cajun spices and sauteed carrots and celery

  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.

 

cajun fettacine alfredo in a pan with carrots and celery

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.

Cajun Alfredo Sauce with Shrimp in a stoneware bowl

 

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.

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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.
Prep Time 30 minutes
Cook Time 5 minutes
Total Time 35 minutes
Course Main Course, sauce
Cuisine American, cajun
Servings 6 servings
Calories 168 kcal

Equipment

  • 1 Blender
  • measuing cups and spoons
  • rubber spatula

Ingredients
  

  • ¾ cup raw cashews
  • 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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