365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!When it comes to comforting meals, nothing beats a creamy white sauce for pasta. There’s something truly satisfying about twirling pasta coated in a rich, velvety sauce that brings warmth and joy to your dinner table. With the rise of plant-based diets, I felt inspired to share my favorite vegan creamy white sauce recipes. Each sauce offers a unique twist, allowing you to enjoy classic flavors without compromising your dietary choices.
If you’re a pasta lover who leans toward vegan options, this post is just for you! Whether you’re hosting a dinner party, preparing a quick weeknight meal, or simply craving some comfort food, these recipes will elevate your pasta game. Expect a delightful mix of flavors and textures that will keep you coming back for seconds.
In this post, you’ll discover 17 creamy white sauce recipes that are not only easy to make but also packed with flavor. From the classic vegan Alfredo to a spicy coconut cream sauce, there’s something on this list for every palate. Get ready to whip up dishes that are creamy, dreamy, and completely satisfying!
Key Takeaways
– Enjoy a variety of creamy white sauce recipes that are all vegan, making them suitable for plant-based diets.
– Discover unique flavors like Garlic and Herb Cream Sauce and Lemon Basil Cream Sauce that can transform your usual pasta dishes.
– Each recipe is designed to be easy and quick to prepare, perfect for busy weeknight dinners or last-minute gatherings.
– Learn how to use creative ingredients like cauliflower and pumpkin to make creamy sauces without dairy.
– These sauces not only enhance your pasta but can also serve as bases for other dishes, adding versatility to your cooking!
1. Classic Vegan Alfredo Sauce
Craving a creamy pasta dish that’s completely plant-based? This Vegan Alfredo Sauce is your go-to solution! It’s rich, velvety, and bursting with flavor, making it the perfect companion for your favorite pasta, whether it’s fettuccine or zoodles. With wholesome cashews, garlic, and nutritional yeast, you won’t miss the dairy at all. Plus, it’s quick to whip up, ensuring you can enjoy a delicious meal without the fuss.
Ingredients:
– 1 cup soaked cashews
– 2 cloves garlic
– 1/4 cup nutritional yeast
– 1 cup almond milk (dairy or plant-based)
– Salt and pepper to taste
Instructions:
1. Blend soaked cashews, garlic, nutritional yeast, and almond milk until smooth.
2. Pour the mixture into a saucepan and heat over low until warmed through.
3. Season with salt and pepper to taste.
4. Toss with your favorite pasta and serve immediately.
FAQs:
– Can I use different nuts? Yes, you can substitute with soaked almonds or macadamia nuts.
– Can I make it gluten-free? Absolutely! Use gluten-free pasta for a delicious meal.
2. Garlic and Herb Cream Sauce
Get ready to elevate your pasta with this dreamy Garlic and Herb Cream Sauce! The fragrant blend of fresh basil and thyme combined with roasted garlic creates a comforting and savory experience. It’s versatile enough to pair with spaghetti, rigatoni, or any pasta you have on hand. You’ll love how quickly it comes together, making it a fantastic choice for busy weeknights.
Ingredients:
– 2 tablespoons olive oil
– 4 cloves garlic, minced
– 1 cup coconut cream (dairy or plant-based)
– 1 tablespoon fresh basil, chopped
– 1 tablespoon fresh thyme, chopped
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat.
2. Add minced garlic and sauté until fragrant.
3. Pour in the coconut cream, stirring until combined.
4. Stir in the fresh herbs, and season with salt and pepper.
5. Toss with cooked pasta and serve warm.
FAQs:
– Can I use dried herbs? Yes, but use less as dried herbs are more concentrated.
– Can I make it dairy-free? Yes, this recipe is naturally dairy-free using coconut cream.
Fun fact: A creamy white sauce for pasta can come together in under 15 minutes with coconut cream and roasted garlic. It hugs every noodle with herbs like basil and thyme, turning a quick weeknight into a gourmet moment.
3. Creamy Cauliflower Sauce
Looking for a lighter pasta sauce that doesn’t compromise on flavor? This Creamy Cauliflower Sauce is a game-changer! Blending steamed cauliflower with garlic and a splash of plant-based milk yields a silky smooth sauce that’s both nutritious and delicious. It’s a fantastic way to sneak in veggies while enjoying your favorite pasta dish!
Ingredients:
– 1 small head of cauliflower, chopped
– 2 cups vegetable broth
– 2 cloves garlic
– 1 cup unsweetened almond milk (dairy or plant-based)
– Salt and pepper to taste
Instructions:
1. Steam the cauliflower until tender.
2. Combine steamed cauliflower, vegetable broth, garlic, and almond milk in a blender.
3. Blend until smooth, adding salt and pepper to taste.
4. Heat in a saucepan before pouring over your choice of pasta.
FAQs:
– Can I use frozen cauliflower? Yes, just steam it until cooked through.
– Can I add cheese? Absolutely! Stir in nutritional yeast for a cheesy flavor.
4. Creamy Spinach and Artichoke Sauce
If you’re a fan of the classic dip, this Creamy Spinach and Artichoke Sauce is a must-try! The earthy spinach paired with tangy artichokes creates an explosion of flavor that pairs beautifully with any pasta. This rich and creamy sauce is perfect for impressing guests or enjoying a cozy night in. Serve it over penne or fusilli for a meal that’s sure to delight!
Ingredients:
– 1 can artichoke hearts, drained
– 2 cups fresh spinach
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a blender, combine artichokes, spinach, coconut cream, nutritional yeast, and garlic.
2. Blend until smooth and creamy.
3. Heat the mixture in a saucepan over low heat, seasoning with salt and pepper.
4. Toss with your favorite pasta and enjoy.
FAQs:
– Can I add chicken? Yes, shredded chicken works great in this sauce.
– Can I make it vegan? Yes, it is already vegan using coconut cream.
🧄 Creamy Roasted Garlic Aioli
Elevate your vegan pasta dishes with this luscious roasted garlic aioli recipe—perfect for creamy indulgence!
5. Lemon Basil Cream Sauce
Brighten your dinner table with this zesty Lemon Basil Cream Sauce! The refreshing combination of lemon and fresh basil creates a delightful burst of flavors that’s perfect for summer evenings. It’s light yet creamy, making it an excellent companion for any pasta. Toss it with spaghetti or farfalle for a dish that’s as delicious as it is easy to prepare!
Ingredients:
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup fresh lemon juice
– 1/4 cup fresh basil, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine coconut cream, lemon juice, garlic, salt, and pepper.
2. Heat gently while stirring until warmed through.
3. Stir in fresh basil just before serving.
4. Toss this sauce with your choice of pasta and enjoy!
FAQs:
– Can I use bottled lemon juice? Fresh lemon juice is best for flavor.
– Can I make it gluten-free? Yes, just use gluten-free pasta.
6. Creamy Mushroom Sauce
Attention mushroom lovers! This Creamy Mushroom Sauce will elevate your pasta game to new heights. Sautéed mushrooms deliver deep, earthy flavors, while the creamy base adds richness. It’s perfect for both simple weeknight meals or special occasions. Pair it with tagliatelle or ravioli for a restaurant-quality dish right at home!
Ingredients:
– 2 cups mushrooms, sliced
– 1 cup coconut cream (dairy or plant-based)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a pan, heat olive oil over medium heat.
2. Add sliced mushrooms and garlic, sautéing until mushrooms are golden brown.
3. Pour in the coconut cream and season with salt and pepper.
4. Simmer until the sauce thickens slightly.
5. Toss with pasta and serve warm.
FAQs:
– Can I make it with dried mushrooms? Yes, just rehydrate them before cooking.
– Can I add herbs? Absolutely! Fresh thyme or parsley would be lovely.
How To Choose The Right Creamy White Sauce for Pasta
Choosing the right creamy white sauce for your pasta can elevate your dish from ordinary to extraordinary. With various options available, knowing what to look for can make all the difference. Here’s how to find the ideal sauce for your next vegan pasta creation.
1. Flavor Profile
Think about the flavors you enjoy. Do you prefer a rich, buttery taste like that of a classic vegan Alfredo, or do you lean towards something zesty, like a lemon basil cream sauce? Different sauces offer distinct flavors that can complement your pasta choice. Consider what ingredients pair well with the pasta you have in mind. For instance, a garlic and herb cream sauce pairs beautifully with fettuccine, while a spicy coconut cream sauce can enhance a dish with penne.
2. Texture
The texture of your sauce can change the entire eating experience. A thick, creamy sauce clings well to pasta and provides a satisfying bite. On the other hand, a lighter sauce may coat the pasta without overwhelming it. If you’re using a sturdy pasta like rigatoni, a thicker sauce might work best. For delicate noodles, like angel hair, consider a lighter option. You can also mix and match textures to create a unique dish!
3. Nutritional Needs
If you’re cooking for specific dietary requirements, it’s essential to consider the nutritional content of your sauce. Some sauces may be higher in fat or calories than others, while some might be packed with veggies. Look for options like creamy cauliflower sauce or pumpkin sage cream sauce, which can offer nutrients without sacrificing flavor. Check the ingredients to ensure they align with your dietary goals, whether you’re avoiding gluten or looking for a low-calorie option.
4. Preparation Time
How much time do you have to prepare your meal? Some creamy white sauces take longer to make than others. If you’re in a hurry, consider quick recipes like a cheesy vegan white sauce or a simple avocado sauce, which can be made in minutes. For those with more time, try a richer sauce like creamy spinach and artichoke, which may require more preparation. Knowing your schedule can help you choose a sauce that fits your needs without added stress.
5. Ingredients
Take a closer look at the ingredients in your creamy white sauce. If you prefer homemade sauces, you can control the ingredients to fit your taste and dietary needs. For example, a homemade creamy garlic Parmesan sauce can be tailored to be nut-free or gluten-free depending on your preference. If you’re opting for store-bought sauces, read labels carefully to avoid unwanted additives or allergens.
6. Pairing with Pasta
Not all sauces work well with every type of pasta. Consider the shape and size of your pasta. Larger pasta shapes like orecchiette work well with thicker sauces, while thinner pastas like spaghetti are better suited to lighter, creamier sauces. For a well-rounded dish, aim to match the sauce with the pasta’s texture for the best mouthfeel.
Pro Tip: Try making a few sauces in advance and freezing them in portions. This way, you always have a delicious creamy white sauce ready to go! You can easily defrost it when needed, saving you time on busy weeknights. Experimenting with different sauces can also help you discover new favorites for your pasta dishes!
7. Tomato Basil Cream Sauce
Take your pasta to the next level with this Tomato Basil Cream Sauce! The classic combination of rich tomatoes and creamy elements creates a satisfying sauce that’s both comforting and fresh. Perfect for pasta lovers wanting a bit of zest without sacrificing creaminess, it pairs beautifully with rigatoni or penne. With fresh basil adding aroma, it’s a must-try for summertime dining!
Ingredients:
– 1 can diced tomatoes
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup fresh basil, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine diced tomatoes, coconut cream, garlic, salt, and pepper.
2. Simmer on medium heat for 10 minutes, stirring occasionally.
3. Stir in fresh basil just before serving.
4. Toss with your favorite pasta and enjoy!
FAQs:
– Can I use fresh tomatoes? Yes, just peel and chop them before cooking.
– Can I add protein? Grilled chicken or shrimp works great here!
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8. Pumpkin Sage Cream Sauce
Celebrate the flavors of fall with this Pumpkin Sage Cream Sauce! The sweet, creamy pumpkin combined with earthy sage creates a delicious sauce perfect for your favorite pasta. It’s comforting, rich, and ideal for cozy dates or holiday gatherings. Serve it with your choice of pasta for a dish that will impress everyone around the table!
Ingredients:
– 1 cup pumpkin puree
– 1 cup coconut cream (dairy or plant-based)
– 2 tablespoons fresh sage, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine pumpkin puree, coconut cream, garlic, salt, and pepper.
2. Heat gently until warmed through, stirring often.
3. Add fresh sage and stir well.
4. Toss with pasta and enjoy the seasonal flavors!
FAQs:
– Can I use canned pumpkin? Yes, canned pumpkin works perfectly in this recipe.
– Can I add nuts? Toasted walnuts or pecans make a great topping!
9. Spicy Coconut Cream Sauce
Spice things up with this Spicy Coconut Cream Sauce! Perfect for those who love a kick, this sauce combines creamy coconut with spicy ingredients for a tantalizing flavor experience. Ideal for noodles or pasta, it’s a unique twist that’s sure to bring excitement to your dinner plate. Adjust the spice level to your liking and serve with veggies for a complete meal!
Ingredients:
– 1 cup coconut cream (dairy or plant-based)
– 1 tablespoon sriracha sauce
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine coconut cream, sriracha, garlic, salt, and pepper.
2. Heat gently over low until warm.
3. Toss with pasta and serve piping hot.
FAQs:
– Can I use a different hot sauce? Yes, any hot sauce you prefer will work.
– Can I make it milder? Reduce the amount of sriracha to suit your taste.
10. Cheesy Vegan White Sauce
Transform your pasta dishes with this Cheesy Vegan White Sauce! Made from cashews, nutritional yeast, and spices, it delivers a creamy and satisfying texture without any dairy. Perfect for drizzling over any pasta, it gives you that comforting feel without the guilt. Top with roasted veggies or fresh herbs for an extra delicious twist!
Ingredients:
– 1 cup soaked cashews
– 1/4 cup nutritional yeast
– 1 cup almond milk (dairy or plant-based)
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Blend soaked cashews, nutritional yeast, almond milk, and lemon juice until smooth.
2. Pour into a saucepan over medium heat and stir until thickened.
3. Season with salt and pepper.
4. Toss with your favorite pasta and enjoy!
FAQs:
– Can I add spices? Yes, garlic powder or onion powder can enhance the flavor.
– Can I make it nut-free? Use sunflower seeds instead of cashews.
11. Roasted Red Pepper Cream Sauce
Wow your taste buds with this Roasted Red Pepper Cream Sauce! The sweet, smoky flavor of roasted red peppers creates a delightful sauce that pairs beautifully with any pasta. Blended with creamy elements, it’s a versatile option that can impress both family and guests alike. Feel free to add your favorite veggies or proteins to make it even heartier!
Ingredients:
– 2 roasted red peppers
– 1 cup coconut cream (dairy or plant-based)
– 2 cloves garlic
– Salt and pepper to taste
Instructions:
1. Blend roasted red peppers, coconut cream, garlic, salt, and pepper until smooth.
2. Heat in a saucepan until warmed through.
3. Toss with pasta and serve warm.
FAQs:
– Can I use jarred roasted peppers? Yes, that works perfectly!
– Can I add cheese? Vegan cheese can add an extra creamy texture.
Fun fact: one cup of coconut cream delivers a velvety base for a creamy white sauce for pasta that coats four servings perfectly. Roast peppers add a smoky sweetness that elevates any vegan pasta dish. Mix in garlic and your favorite veggies for a weeknight wow.
12. Creamy Pea and Mint Sauce
Brighten your pasta plate with this refreshing Creamy Pea and Mint Sauce! The natural sweetness of peas combined with cool mint makes this sauce light yet packed with vibrant flavor. It’s perfect for spring or summer meals, adding a unique twist that will leave your taste buds dancing. Toss it with your choice of pasta for a delightful dish!
Ingredients:
– 1 cup frozen peas
– 1/2 cup coconut cream (dairy or plant-based)
– 1/4 cup fresh mint leaves
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, cook peas per package instructions and drain.
2. In a blender, combine cooked peas, coconut cream, mint, garlic, salt, and pepper.
3. Blend until smooth.
4. Heat gently in a pan and toss with your choice of pasta.
FAQs:
– Can I use fresh peas? Yes, fresh peas can be used for an even brighter flavor.
– Can I add lemon juice? A splash of lemon juice would enhance the freshness!
13. Creamy Avocado Sauce
Indulge in the creamy goodness of this Avocado Sauce! Packed with healthy fats and vibrant flavor, it’s a fantastic alternative to traditional cream sauces. Simply blend ripe avocados with garlic, lemon, and your choice of plant-based milk for a beautifully rich sauce. It pairs wonderfully with any pasta, making it a quick and health-conscious meal choice!
Ingredients:
– 2 ripe avocados
– 2 cloves garlic
– 1/4 cup fresh lemon juice
– 1/2 cup almond milk (dairy or plant-based)
– Salt and pepper to taste
Instructions:
1. In a blender, combine avocados, garlic, lemon juice, and almond milk.
2. Blend until smooth, adding salt and pepper to taste.
3. Toss with pasta and serve immediately.
FAQs:
– Can I add spices? Yes, a pinch of chili flakes can add a nice kick!
– Can I use lime instead of lemon? Absolutely, lime will give it a zesty twist.
14. Creamy Cilantro Lime Sauce
Ignite your taste buds with this zesty Creamy Cilantro Lime Sauce! Combining fresh cilantro and lime with a creamy base brings a bright twist to your pasta dishes. Ideal for those who enjoy a bit of zing, this sauce complements noodles or pasta beautifully, making it perfect for summer dining!
Ingredients:
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup fresh cilantro, chopped
– 2 tablespoons lime juice
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a bowl, combine coconut cream, cilantro, lime juice, garlic, salt, and pepper.
2. Whisk together until smooth.
3. Heat gently in a saucepan and toss with pasta before serving.
FAQs:
– Can I use dried cilantro? Fresh cilantro is recommended for the best flavor.
– Can I add chili? Yes, a pinch of chili powder can add an exciting kick!
15. Creamy Beetroot Sauce
Add a splash of color to your plate with this Creamy Beetroot Sauce! The earthy sweetness of beets creates a stunning sauce that’s visually striking and packed with flavor. It’s perfect for any pasta dish, making it a wonderful choice for special occasions or when you want to impress your guests!
Ingredients:
– 1 cup cooked beetroot
– 1 cup coconut cream (dairy or plant-based)
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a blender, combine cooked beetroot, coconut cream, garlic, salt, and pepper until smooth.
2. Heat in a saucepan over low until warmed through.
3. Toss with pasta and serve warm.
FAQs:
– Can I use raw beets? Cooked beets are best for a smooth sauce.
– Can I add nuts? Toasted walnuts or pistachios make a delightful garnish!
16. Creamy Garlic Parmesan Sauce
Indulge in the rich flavor of this Creamy Garlic Parmesan Sauce! Combining garlic and parmesan creates a delightful blend that perfectly complements pasta. It’s rich yet comforting, making it perfect for a movie night or casual dinner with friends. Toss with any pasta shape, and enjoy every savory bite!
Ingredients:
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine coconut cream, nutritional yeast, garlic, salt, and pepper.
2. Heat gently until warmed through, stirring often.
3. Toss with your favorite pasta and serve.
FAQs:
– Can I use real parmesan? Yes, grated parmesan can be added for extra flavor.
– Can I make it vegan? It’s vegan as written, using nutritional yeast!
Fun fact: you can whip up a creamy white sauce for pasta using coconut cream and nutritional yeast. It’s garlicky, dairy-free, and luxuriously smooth—perfect for movie nights or casual dinners with friends.
17. Cilantro Lime Coconut Sauce
Finish your creamy sauce journey with this refreshing Cilantro Lime Coconut Sauce! The tropical flavors of coconut paired with zesty lime and fresh cilantro create a delightful sauce perfect for lighter pasta dishes. It’s ideal for those hot summer days when you crave something delicious yet light. Toss it with your favorite summer veggies for a delightful meal!
Ingredients:
– 1 cup coconut cream (dairy or plant-based)
– 1/4 cup lime juice
– 1/4 cup cilantro, chopped
– Salt and pepper to taste
Instructions:
1. In a bowl, mix coconut cream, lime juice, cilantro, salt, and pepper.
2. Heat gently in a saucepan until warm.
3. Toss with pasta and serve immediately.
FAQs:
– Can I add fruit? Chopped mango would be a delicious addition!
– Can I make it spicier? Yes, a dash of chili powder would add a nice kick!
Conclusion
These 17 creamy white sauce recipes offer a delightful range of flavors and textures to transform your pasta dishes into gourmet meals.
From classic vegan options to unique twists, there’s something for every palate.
So gather your ingredients and start experimenting with these delectable sauces to elevate your pasta night! Don’t forget to share your favorites, as everyone deserves to revel in creamy sauce goodness.
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