February 17


Monika’s Molecular Meals: Cheesy, Gluten-Free Pasta Sauce (Get Your Alfredo Fix Without The Guilt!)

February 17, 2021

Deliciously Cheesy Gluten-Free Pasta Sauce

Monika's Molecular Meals: Cheesy, Gluten-Free Pasta Sauce (Get Your Alfredo Fix Without The Guilt!)

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The first time I fed my boyfriend a bite of pasta coated in this creamy, cheesy Alfredo sauce he said (with a mouthful of food):

Wait youre telling me this is actually HEALTHY?

He didnt believe it. (And it took me making it again with him watching me this time to convince him!)

Because even though this sauce DOES have real cheese in it, it contains zero liquid milk or dairy

Absolutely no gluten

Can easily be made vegan or dairy-free altogether

And contains a secret vegetarian ingredient that adds a ton of body and flavor without any of the guilt or calories associated with a traditional, gut-busting Alfredo sauce.

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Just take it from me I usually only eat Fettuccine Alfredo once or twice a year.

And yet, Ive been putting this sauce on everything from pasta to veggies for lunch all week! (For all of the flavor and none of the guilt!)

Its loaded with nutrients that support heart health and digestion and if youve got 25 minutes to spare, you can whip it up for dinner as soon as tonight:

Monika's Molecular Meals: Cheesy, Gluten-Free Pasta Sauce (Get Your Alfredo Fix Without The Guilt!)

FTHs Cheesy, Gluten-Free Alfredo Sauce (With A Secret Ingredient That Makes It Guilt-Free)

Equipment Needed: Blender or food processor, grater

Recipe Time: 25 minutes

Makes: About 3-4 cups of sauce


  • 1 medium cauliflower, cut into florets
  • 1/2 cup raw, unroasted cashews
  • 2 cups chicken broth or milk
  • 1/8 tsp freshly grated nutmeg
  • 3/4 cup Parmigiano Reggiano, freshly grated
  • Salt and pepper to taste
  • 1-2 cloves garlic, minced (optional)
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1) Cook the cauliflower.

In a medium saucepan, combine the cauliflower, cashews, broth, nutmeg, and a pinch of salt. Cover and cook on low for about 10-15 minutes, until the cauliflower is very tender and breaks apart easily when smashed with a fork.

2) Let cool and blend.

When the cauliflower is cooked, transfer it to a blender or food processor and let cool for 5-10 minutes, or until warm.

Blend on high until a smooth puree is formed (this can take 1-2 minutes, or you may have to do it in 30-second intervals if your food processor heats up too quickly).

3) Stir in the rest of the ingredients and adjust for flavor.

Add the Parmigiano Reggiano, optional garlic, more nutmeg, and salt and pepper to taste. It should taste creamy, cheesy, and almost identical to traditional Alfredo. Serve immediately on cooked pasta, vegetables, meat, or let cool and serve as a dip.

Just dont forget to add lots of salt remember, this sauce is going on pasta, and pasta can soak up LOTS of flavor!

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Recipe Notes

  • You want this sauce to be pretty thick, but it shouldnt be gloppy or chunky. If it seems too thick, you can thin it out with more broth or milk.
  • On the flipside, if its too thin (not coating the back of a spoon), you can add more Parmigiano Reggiano to thicken it without flour.
  • Whole nutmeg is available at most grocery stores, but you can use store-bought ground nutmeg instead if you need to (but note that fresh nutmeg has a much stronger and more complex flavor, so it will taste slightly different).
  • If you prefer a more roasted, nuttier flavor, try roasting the cauliflower beforehand.
  • Even if you HATE cauliflower, this sauce hides the flavor of it ridiculously well so I urge you to please give it a shot before throwing it under the bus. (This is coming from someone who avoided cauliflower for a full year after eating one too many bowls of cauliflower rice trust me, this sauce is LEGIT.)
Monika's Molecular Meals: Cheesy, Gluten-Free Pasta Sauce (Get Your Alfredo Fix Without The Guilt!)

How To Make This Pasta Sauce 100% Vegan (Plus One More Trick For FAR More Flavor)

Its true that there is cheese in this sauce (and I personally love that cheesy flavor!)

However, you can make it vegan if you want. I know that some people prefer a dairy-free diet… or you might have a dairy sensitivity… or maybe you’re doing paleo or another diet that recommends cutting out dairy.

I get it so here’s how to make this gluten-free pasta sauce vegan if you’d like:

Instead of the Parmigiano Reggiano, try adding 2 Tbsp of nutritional yeast and decrease the amount of (vegetable) broth you use to 1.5 cups.

That’s it! It’s a super simple substitution, but the nutritional yeast still gives the sauce a great flavor and texture.

Alternatively, for a vegan option that isnt totally gluten free but is equally delicious try adding miso paste!

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Miso paste, AKA fermented soy bean paste, is not only insanely good for you (and your gut health)… but its also delicious in its own right and is a much healthier option for thickening sauces other than flour, cornstarch, and the like.

Its honestly my secret ingredient in most sauces (especially tomato miso and tomato were born to be together). It adds a richness that makes you go, Hmm What IS that? when you eat it.

(And in a good way, not a bad way.) 🙂

Even though it isnt gluten free, if you cant add the Parmigiano Reggiano, miso paste is a must in my opinion.

Heres why:

gluten free pasta sauce

The One Cooking Tip I Learned From Japan That Completely Transformed My Diet

Have you ever wondered how a lot of older Japanese women stay super thin, yet somehow strong and energetic well into old age?

I always thought it was because of those bizarre exercises they do

(You know, where the older women gather in the park to exercise together? I thought maybe I should join one of those groups…)

Or maybe I just happened to see women with skinny genes Those who never seem to gain weight, no matter what.

But as it turns out, a LOT of it has to do with the foods they eat.

For example, miso paste.

Lots of Japanese women add miso paste to foods like soups, sauces, and stews because not only does it add a ton of flavor

But research has also found it contains certain ingredients that can improve digestion, eliminate cravings, and help your body burn more fat in the process!

And what most people dont realize is that there are a lot more everyday foods you can eat that have the same exact fat-burning power as miso paste

Like these 3 cheeses, for example. (Hint: one of them is in the pasta sauce!)

So, if you arent quite ready to try miso paste (or if youre a cheese lover like me), add these 3 cheeses to your diet to burn more fat:

Click Here to Discover the 3 Delicious Cheeses You Should Add to Your Diet to Lose More Weight Without Sacrificing Flavor

[Note: This post was updated by Fit Trim Happy on November 10, 2019.]

Monika Knapp

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