Our quick & Easy Oat Milk Alfredo Sauce is ready in 15 minutes for the ultimate weeknight meal. It is lemony, garlicky, and perfectly balanced. Our dairy-free alfredo sauce will be your new favorite pasta sauce!
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Today, I am bringing you the ultimate comfort meal in an allergy-friendly form! Our dairy-free Alfredo sauce is the perfect weeknight meal when you have limited time in the kitchen. Ready in the time it takes your pasta to boil, our lemony garlic oat milk ALfredo sauce really hits the spot!
As a mom to 3 boys, I am constantly juggling the dinner hustle with the eating gamble of "what till they eat today"! That's why I love this recipe; the creamy texture and balanced flavors are usually a hit with most kids! And it is easy enough to make from scratch, so you can ditch the store-bought version with the more budget-friendly option!
👪Why You'll Love Dairy-Free Alfredo Sauce
Our oat milk alfredo is a family fav at our place, here is why you will love it:
- Quick: Our creamy sauce is ready in just 15 minutes!
- Made in 1-Pot: No high-speed blender needed! Our dairy-free alfredo sauce is made in just 1 pot for easy cleanup and an easy recipe.
- Allergy-friendly: Unlike the traditional Alfredo sauce, our version is dairy-free, gluten-free, and nut-free (no cashews!)
- Kid-approved: This creamy sauce is usually a hit with most kiddos!
Need More Easy Dairy-Free Recipes?
- Creamy Nut-Free Dairy-Free Pesto Sauce
- Easy Sheet Pan Cauliflower Pumpkin Soup
- Creamy Instant Pot Zucchini Broccoli Soup
- Brazilian Rice & Beans
🧠 Nutrient Highlight: Why Eat This
Oat milk stands out for its nutrient-rich composition! Fortified oat milk brands can offer an excellent source of vitamin B12, riboflavin, and vitamin A with some brands also providing calcium and vitamin D, (1). If you are dairy-intolerant, on a dairy-free diet, or just want a change from the classic alfredo sauce, incorporating oat milk into your diet through recipes like this dairy-free Alfredo sauce is a tasty way to stay dairy-free!
Author note: Please consult with your primary care physician before making changes to your diet.
🍝Simple Ingredients
Our oat milk alfredo sauce is made with just a few main ingredients, here's all you'll need:
- Gluten-Free Pasta: I used Barilla gluten-free spaghetti for this recipe, but feel free to use your favorite gluten-free pasta. I recommend fettuccini or our new favorite gluten-free gnocchi.
- Oat Milk: Oat milk makes a great base for any dairy-free pasta sauce. It adds a creamy texture without an overwhelming flavor. It also thickens nicely without clumping. I used Earth's Own but feel free to use whatever brand you have.
- Lemon Juice: My secret ingredient, adding lemon will brighten and balance out your Alfredo sauce with oat milk and is another must in this recipe.
- Tapioca Flour (or corn starch): Tapioca helps thicken our dairy-free Alfredo sauce to that perfect Alfredo consistency. I find tapioca flour works best for a smooth, non-grainy texture.
- Nutritional Yeast: In my opinion this is a must addition for any dairy-free alfredo sauce. It provides that cheesy flavor and adds depth to this sauce.
- Olive Oil: I used extra virgin olive oil, which is Ideal for sautéing garlic. If you need an oil-free version, feel free to use coconut oil, veggie broth, or water.
- Fresh Garlic Cloves: The heart of any great Alfredo, garlic adds a punch of flavor that's both aromatic and irresistible.
- Oregano: I like to add in some oregano for its subtle herby flavor that complements the garlic. If your kids are adverse to anything green you can skip this ingredient.
- Salt: Just enough to enhance the flavors of the sauce.
For full quantities, see the recipe card below.
👩🏽🍳Instructions for making creamy vegetarian pasta
Step 1: Cook Pasta
Start by cooking your pasta according to the package instructions. While it cooks you start making the sauce. Set a timer so you don't overcook your pasta.
Step 2: Saute Your Garlic
In a medium saucepan or pot, warm the olive oil over low heat. Then add the minced garlic and sauté until it's fragrant and golden – but not brown.
Step 3: Add OAt Milk and Seasoning
Gradually pour in the oat milk while continuously stirring, then add in the garlic salt, oregano, and nutritional yeast. Stir until well combined.
Step 4: Prepare Tapioca flour
In a small bowl, mix the tapioca flour with a bit of cold water until fully dissolved
Step 5: Thicken Dairy-Free Alfredo Sauce
Slowly add the tapioca mixture in to the pot. Keep stirring until the sauce begins to thicken. If it's too thick, gradually add the reserved pasta water until you reach your desired consistency.
Step 5: Combine and Serve
Finally, stir in the lemon juice and then add the cooked pasta to the creamy alfredo sauce, tossing gently until each strand is beautifully coated. This is your moment to adjust the seasoning, adding a bit more salt or lemon juice as needed.
Dish up the pasta hot, garnished with a sprinkle of nutritional yeast or fresh herbs for an extra flavor boost. It's perfect with a side of crispy garlic bread and a fresh green salad for a well-rounded meal.
💡Recipe Tip for Creamy Alfredo
- Prevent Lumps: Mix tapioca flour with cold water before adding it to the sauce to avoid lumps and achieve a smooth texture.
- Use Gentle Heat: Cook the sauce on low to prevent separation and maintain a creamy consistency.
- Flavor Depth: Use nutritional yeast for a cheesy flavor and lemon juice for freshness. Adjust these to taste.
- Fresh Herbs: If possible, garnish with fresh herbs like parsley or basil to enhance flavor and appearance.
- Adjusting Thickness: If your cream sauce thickens too much upon cooling, gently reheat and add a bit more oat milk to thin it out.
🥒Tips for Kids: Will My Kid Eat This?
- Involve Them in the Cooking Process: Kids are more likely to try something new if they've had a hand in making it. Let them help with safe tasks, like measuring the oat milk or stirring the sauce under supervision. This involvement can pique their interest in the meal
- Start Small: Introduce the sauce in small quantities alongside familiar foods. You could serve a tiny bowl of the sauce with their favorite pasta shape or as a dip for veggies they already like.
- Use Familiar Terminology: Instead of highlighting your alfredo pasta recipe as "dairy-free" or emphasizing it's made with oat milk, you might simply call it a "creamy pasta sauce" or even give it a fun, kid-friendly name.
- Add Customizable Toppings: Kids love to customize their meals. Offer a variety of toppings like vegan parmesan cheese, chopped herbs, or steamed veggies. This allows them to play with flavors and textures, making the eating experience fun and interactive.
- Mix with Favorite Ingredients: Incorporate a go-to pasta or a vegetable they're particularly fond of into this alfredo sauce with oat milk. My kids love vegan fettuccine alfredo the most!
🧀Substitutions & Variations
- Oat Milk: If oat milk is unavailable, you can use other dairy-free milk, such as soy or almond milk, for a similar creamy base. Each has subtle flavor differences but maintains the creamy consistency needed for the sauce.
- Tapioca Flour: Cornstarch or arrowroot powder are good alternatives if tapioca flour isn't available. Use them in the same quantity to effectively thicken the sauce.
- Nutritional Yeast: If you're out of nutritional yeast but still want that cheesy flavor, you can use another dairy-free alternative. A few tablespoons of vegan parmesan cheese or dairy-free cream cheese can be a great substitute.
Oat Milk Alfredo Variations
- Vegan Cauliflower Alfredo Sauce: For a vegetable-packed variation, blend cooked cauliflower into your dairy-free alfredo sauce before combining it with pasta. This adds a nutritional boost and a wonderfully creamy texture without altering the base flavor profile.
- Garlic Mushroom Alfredo: Sauté sliced mushrooms and extra garlic in olive oil, then mix into the finished sauce. It offers a hearty, savory twist to the classic creamy pasta sauce, perfect for mushroom lovers.
- Protein-Packed Alfredo: For those looking for a hearty addition to their creamy pasta, consider folding in cooked chickpeas or sautéed chicken pieces (if you’re not adhering to a vegan diet).
- Veggie-Loaded Alfredo: Elevate the health factor by mixing in your favorite steamed vegetables with your vegan alfredo sauce. Broccoli, peas, lemon zest, and spinach work particularly well, adding color, vitamins, and an extra layer of flavor to the dish.
🥡Storing and Reheating
Properly storing your homemade Alfredo sauce ensures you can enjoy this creamy sauce beyond just the day it's made. Here's how to keep your oat milk Alfredo sauce tasting great:
- Refrigerator: Transfer any leftover vegan alfredo sauce to an airtight container and place it in the fridge for up to 3 days. To reheat, simply warm it on the stove over low heat, stirring occasionally. Add a little oat milk or water to bring back its creamy texture if it has thickened too much upon cooling.
- Freezer: For longer storage, this dairy-free Alfredo sauce can be frozen. Pour the cooled sauce into a freezer-safe container or bag, leaving some space for expansion. It freezes well for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating: When reheating dairy free alfredo sauce, I prefer a gentle heat to avoid separating or becoming grainy, a common challenge with non-dairy alfredo sauces. If needed, adjust the thickness with additional oat milk to achieve that perfect creamy pasta sauce consistency once again.
❔FAQ
Yes, you can prepare this vegan alfredo sauce in advance. Store it in an airtight container in the refrigerator for up to 3 days. When ready to use, gently reheat it on the stove, adding a little extra oat milk to adjust the consistency if necessary.
As long as the oat milk and other ingredients used are certified gluten-free, our dairy-free garlic alfredo sauce is gluten-free. Always check the labels of your ingredients to ensure they meet your dietary needs.
Absolutely! This non-dairy alfredo sauce pairs well with a variety of dishes beyond pasta. Try it drizzled over steamed vegetables, as a creamy base for a potato bake, or even as a luxurious dip for grilled bread. Its creamy texture and rich flavor make it a fantastic addition to many meals.
🌟 Loved this healthy alfredo sauce recipe? I’d be thrilled to hear all about it! Please take a moment to leave a star rating and share your thoughts in the comments below. Let’s connect! Find me on Facebook and Instagram for more tasty conversations and tips. Your feedback not only helps me improve, but it also helps other readers to discover new favorites. Can’t wait to see your creations and chat with you online!
🥣Make This Next...
I hope you loved our oat milk alfredo sauce as much as we do! If you are looking for easier allergy-friendly recipes that are also family-friendly be sure to check out these:
📖 Recipe
Creamy Oat Milk Alfredo (Gluten-Free and Vegan)
Ingredients
- Pasta of Choice
- 2 cups oat milk
- 2 tablespoon olive oil extra virgin
- 2 garlic cloves mined
- 2 tablespoon nutritional yeast
- 1 teaspoon oregano
- 2 teaspoon tapioca flour
- ¼ cup cold water
- 1 ½ tablespoon lemon juice
- ¼ teaspoon salt
Instructions
- Start by cooking the pasta according to the package instructions.Pasta of Choice
- Heat olive oil in a large pot over low heat. Add minced garlic and sauté until it becomes aromatic stirring often to avoid burning.2 tablespoon olive oil, 2 garlic cloves
- Add in the oat milk, stirring constantly. Then, incorporate the oregano, nutritional yeast, and salt. Mix well.2 cups oat milk, 2 tablespoon nutritional yeast, 1 teaspoon oregano, ¼ teaspoon salt
- Dissolve tapioca flour in a small amount of cold water and add it to the pot. Stir until the sauce thickens. If it becomes too thick, slowly add in bits of oat milk or water.2 teaspoon tapioca flour, ¼ cup cold water
- Once thick turn off the heat and stir in the lemon juice. Taste and adjust.1 ½ tablespoon lemon juice
- Add the cooked pasta to the sauce, tossing to coat evenly. Adjust seasoning if necessary and serve warm.
Nutrition
📝Information Source:
Cui, L., Jia, Q., Zhao, J., Hou, D., & Zhou, S. (2023). A comprehensive review on oat milk: from oat nutrients and phytochemicals to its processing technologies, product features, and potential applications. Food & Function.
Josh says
Really flavourful and surprisingly creamy! Which fresh herbs should I sprinkle on top?
Patricia Granek says
Thank you Josh :0) I always opt for dill or basil!
Jamie Lin says
Looks amazing!