Meatball Alfredo: A Lower Fat, Plant-Based Twist
This creamy, plant-based Meatball Alfredo is a rich and satisfying take on a classic comfort food, Fettuccine Alfredo. Instead of heavy cream and butter, this recipe uses a nutrient-packed cashew Alfredo sauce for the same luscious texture without the excess saturated fat.
Paired with store-bought plant-based meatballs, it’s high in protein, fiber, and healthy fats while being simple to make. Perfect for a quick weeknight dinner, meal prep, or a cozy meal the whole family will enjoy, this dish is a flavorful and nourishing option everyone will love.
Why I Love This Recipe
- Creamy & Satisfying: Delivers the same velvety texture as classic Alfredo with less fat!
- Nourishing Ingredients: Made with whole foods, high in protein, and fiber supporting gut health.
- Versatile: You can prep the sauce ahead for…
- This recipe, Vegan Alfredo with meatballs
- Creamy Cashew Alfredo with broccoli grain bowls
- Or even a Dairy-Free, lower fat version of Chicken Alfredo
- My Favorite – This is an Easy Weeknight Meal: Simple to make, perfect for meal prep, and great for the whole family.
Tools Needed for Meatball Alfredo
- Blender or food processor: Blends the cashew Alfredo sauce until smooth.
- Saucepan: Cooks the pasta of choice.
- Skillet or sauté pan: Sautés onion and garlic, heats the sauce.
- Small bowl: Soaks cashews to soften them.
- Measuring cups and spoons: Ensures accurate ingredient portions.
- Wooden spoon or spatula: Stirs the sauce and pasta.
- Tongs: Tosses pasta with the sauce.
- Strainer or colander: Drains cooked pasta.
- Ladle or spoon: Mixes and serves the sauce.
Ingredients
This plant-based Alfredo focuses on plant-based ingredients that offer flavor, nutrition, and a creamy texture without dairy.
For the Dairy-Free Alfredo Sauce
A cashew-based sauce creates the same velvety texture as traditional Alfredo while packing in extra protein, fiber, and heart-healthy fats. For more on this recipe, check out this article, Plant-Based Alfredo Recipe.
- Raw Cashews (¾ cup): Soaked overnight or in hot water for at least 30 minutes to soften. This helps create a creamy consistency while adding plant-based fats that support satiety.
- Unsweetened Soy Milk (1 ½ cups): Naturally high in protein, making the sauce more filling and balanced compared to traditional Alfredo.
- Nutritional Yeast (3 tablespoons): Adds a cheesy, umami-rich flavor and is a great source of vitamin B12, an important nutrient for plant-based eaters.
- Lemon Juice (2 tablespoons): Provides brightness, balancing out the richness of the sauce. Also contains vitamin C, which helps enhance nutrient absorption.
- Chopped Onion (1 medium): Cooking fresh onion in olive oil enhances the depth of flavor while providing prebiotic fiber for gut health. It also adds body and texture to the sauce.
- Minced Garlic (4 cloves): A key component of Alfredo’s bold flavor. Garlic also contains allicin, a beneficial compound linked to heart health. For a milder taste, substitute with 1/2 – 1 teaspoon garlic powder.
- Olive Oil (1 tablespoon, plus extra for sautéing): A heart-healthy fat that enhances the flavor and richness of the sauce while helping to soften the onion and garlic.
- Pasta Water, Water, or additional soy milk (as needed): Used to thin the sauce to the desired consistency.
For the Plant-Based Meatballs
- 1 package store-bought plant-based meatballs: Choose a brand with at least 10g of protein per serving for a well-balanced meal. Look for meatballs made from lentils, chickpeas, soy, or pea protein. I chose Trader Joe’s Meatless Meatballs for this recipe.
For the Pasta
- Whole wheat, gluten-free, protein+, or zucchini noodles: Whole wheat pasta offers fiber and a heartier texture, gluten-free works for dietary needs, protein+ works for those trying to bump up the protein, and zucchini noodles provide a low-carb alternative. I often prefer Barilla Protein+ Pasta for my pasta recipes.
Step-By-Step Instructions For This Dairy-Free Alfredo Recipe
Make the Creamy Cashew Alfredo Sauce
Soak the Cashews for a Smooth Texture
Soak cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
RD Tip: Boiling water works in a pinch—soak for 30 minutes.
Sauté Onion and Garlic for Flavor
Heat olive oil in a large skillet over medium to medium-high heat for 1 to 2 minutes. Sauté onion for 3 to 5 minutes until soft. Add garlic and cook for 1 minute. Remove from heat.
RD Tip: Adding garlic separately prevents burning.
Blend the Ingredients into a Creamy Sauce
Blend soaked cashews, soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, and black pepper until smooth. Adjust seasoning as needed.
RD Tip: Thin with water, whole milk, or soy milk, one tablespoon at a time.
Assemble the Meatball Alfredo
Cook the Meatballs and Pasta to Perfection
Bake plant-based meatballs on a parchment paper lined sheet pan in a single layer, following package instructions, or pan-fry in a skillet for a crispier texture. Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente. Before draining, reserve ½ cup of pasta water to adjust the sauce consistency if needed.
If you prefer, you can use homemade meatballs instead. I love how convenient plant-based meatballs are for quick, easy meals, making this dish perfect for busy weeknights.
Combine the Ingredients and Serve
Warm this delicious Alfredo sauce in a pan over low heat for 2 to 3 minutes. Toss with pasta, adding reserved pasta water if needed. Stir in meatballs and heat for another 2 to 3 minutes.
Serving and Customization Ideas
Serving Suggestions
- Pair with roasted garlic broccoli or a side salad for added fiber and freshness.
- Sprinkle with red pepper flakes for a subtle heat.
- Garnish with extra fresh cracked pepper or chopped herbs such as parsley, chives, or basil.
- Top this creamy Alfredo sauce recipe with vegan or even regular parmesan cheese.
Customization Options
You can customize this meal for family dinner. If using premade meatballs from the freezer you can grab plant-based, chicken, or whatever flavorful meatballs your family members prefer.
Make It Higher in Protein:
- Use chickpea, or lentil-based pasta, or a protein+ pasta instead of traditional pasta.
- If you eat meat, use turkey meatballs, ground chicken meatballs, or Swedish meatballs. I also love this recipe with ground turkey and mushroom meatballs.
Make It Gluten-Free:
- Swap regular pasta for gluten-free pasta, such as chickpea, quinoa, or rice pasta. You can even use zucchini noodles or spaghetti squash.
My Favorite – More Veggies!:
- For this recipe, I served it with a side of roasted broccoli, but I often add extra veggies right into the pasta. Zucchini noodles or spaghetti squash blend seamlessly with the fettuccine, twirling together for a perfect bite. I also love tossing in sautéed mushrooms, baby spinach, or roasted red peppers, they add flavor, texture, and extra nutrients without overpowering the dish.
Storage and Meal Prep Tips
Make-Ahead Meal Prep
- Prep the sauce in advance: Store in the fridge for up to 4 days or freeze for up to 3 months in an airtight container. Thaw overnight in the fridge before reheating.
- Cook extra meatballs: Double the batch and freeze for easy meals. They work great in pasta, grain bowls, or sandwiches.
- Pre-portion for grab-and-go meals: For easy grab-and-go meals, pre-portion the pasta, sauce, and meatballs together in airtight containers for a quick and convenient meal.
Reheating Tips
- For the Alfredo sauce: Warm over low heat, stirring in a splash of soy milk, broth, or heavy whipping cream (if not dairy-free) to restore creaminess.
- For pasta and meatballs: Reheat gently in a skillet with a little broth or water to prevent drying out.
Leftover Ideas
- Meatball subs: Toss leftover meatballs with red sauce and serve on a toasted bun with dairy-free cheese.
- Italian wedding soup: Add to a veggie-packed broth with greens and pasta.
- Cashew Alfredo grain bowl: Drizzle sauce over quinoa, roasted vegetables, and chickpeas.
This recipe is perfect for meal prep, making it easy to enjoy a quick and nourishing meal anytime.
FAQs: Your Meatball Alfredo Questions Answered
What’s the best plant-based milk for Alfredo sauce?
- Oat milk is the creamiest option, while, my favorite, unsweetened soy milk provides extra protein.
Can I make this nut-free?
- Yes, substitute cashews with blended tofu or sunflower seeds for a similar creamy texture.
What’s the best pasta for Meatball Alfredo?
- Fettuccine is classic, but penne, spaghetti, linguine, or even rotini work well.
Final Thoughts
This plant-based Meatball Alfredo delivers the same creamy richness as traditional Alfredo, without dairy or excess fat. By using cashew-based sauce, a high-protein pasta, and a high-protein plant-based meatball, this dish is both nourishing and satisfying.
It’s perfect for weeknight meals, meal prep, or special occasions, offering comfort food without compromise. Pair it with your favorite veggie like roasted broccoli or a side salad for more micronutrients and fiber.
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Meatball Alfredo Recipe
Equipment
- Small bowl
- 1 high powered blender like vitamix
- 1 rubber spatula
- skillet or pan
- Tongs
- strainer
- measuring cups and spoons
Ingredients
- ⅜ cup raw cashews 1/4 cup and 2 tbsp or 56 grams
- ¾ cup unsweetened soy milk
- 1½ tbsp nutritional yeast
- 1 tbsp lemon juice fresh is best
- ½ cup onion, chopped
- 2 cloves garlic, minced
- ½ tbsp olive oil or algae oil
- 2 tbsp water for thinning - adjust as needed to reach desired consistency
- 16 oz plant-based meatballs
- 12 oz fettuccini
Instructions
For The Cashew Alfredo
- 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.
Meatball Alfredo Assembly
- Bake plant-based meatballs on a parchment paper lined sheet pan in a single layer, following package instructions, or pan-fry in a skillet for a crispier texture.
- Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, per package instructions.
- Before draining, reserve ½ cup of pasta water to adjust the sauce consistency if needed.
- Warm this delicious Alfredo sauce in a pan over low heat for 2 to 3 minutes. Toss with pasta, adding reserved pasta water if needed.
- Stir in meatballs and heat for another 2 to 3 minutes. Serve immediately.
Notes
Nutrition
Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!
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