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    Fettuccini Alfredo

    Jump to Recipe·Print Recipe

    This easy pasta dish, traditionally made with cheese, milk, butter and oil, has been given a healthy makeover, using cashews and white beans to create the creamy white sauce. The cashews add richness while the white beans help keep the calories down.

    Fettuccine Alfredo
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    Fettuccini Alfredo


    • Total Time: 25 mins
    • Yield: 4 (makes about 2.25 cups sauce) 1x
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    Ingredients

    Scale
    • For the pasta:
    • 1 package fettuccini pasta (12 ounces), to serve 4
    •  
    • For the sauce:
    • ¾ cup water
    • 2 ounces raw, unsalted cashews (about ½ cup)
    • 1 can white beans (15 ounces; about 1½ cups), drained and rinsed
    • 3 tablespoons lemon juice
    • 1 teaspoon granulated garlic
    • ¾ teaspoon ground white pepper
    • ½ teaspoon freshly ground nutmeg (or a pinch to ¼ teaspoon preground)
    • 1 ounce cashews, walnuts, or pine nuts (about ¼ cup; for optional garnish)
    • Chopped parsley (for optional garnish)

    Instructions

    1. To start the Alfredo sauce, place the water and cashews into a blender, and set aside for at least 15 minutes (so the cashews can soften).
    2. Cook the pasta according to the package instructions (about 10 minutes). Drain and rinse with cool water, return the to the pot, and set aside (off of the heat).
    3. Add the beans, lemon juice, garlic, white pepper, and nutmeg to the blender of cashews and water, and blend until very smooth (add a little water as needed to thin).
    4. Stir the Alfredo sauce into the pot of cooked pasta, and heat through on medium-low heat (don't boil). Serve immediately as is or topped with grated nuts (use a rotary cheese grater to create a parmesan cheese-like topping) and/or chopped fresh parsley.

    Notes

    White beans. You can use any type of white beans in this recipe. I usually use navy beans, but you can also use great northern, cannellini, or "white" beans.

    Adjust the nuts. If you don't want to use nuts in the sauce, simply substitute ½ cup more white beans in their place. The sauce will not have the same richness (since nuts are nearly all fat), but it will still produce a nice sauce. Also, feel free to decrease or increase the nuts as desired, adjusting the beans measurement accordingly (so that you end up with a total of 2 cups of cashews and beans).

    For a little more flavor, add a teaspoon of lemon zest or ¼ to ½ teaspoon hot red pepper flakes to the pasta and sauce in step 4.

    For a heartier meal, add some lightly cooked vegetables, such as onion, mushrooms, green peas, and/or summer squash, and/or chopped fresh tomatoes.

    • Prep Time: 15 mins
    • Cook Time: 10 mins

    Nutrition

    • Serving Size: ¼ recipe (1 cup pasta with sauce)
    • Calories: 351
    • Sugar: 2.9g
    • Sodium: 39mg
    • Fat: 14.1g
    • Saturated Fat: 1.9g
    • Carbohydrates: 47.1g
    • Fiber: 8.7g
    • Protein: 14.3g
    • Cholesterol: 0

    Did you make this recipe?

    Tag @straightupfood and hashtag it #straightupfood - we can’t wait to see what you’ve made!

    Fettuccine Alfredo
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    Reader Interactions

    Comments

    1. Neil Smith

      July 25, 2016 at 12:22 pm

      I've made this recipe twice already. The sauce is really creamy and delicious without tasting overly heavy. I added cherry tomatoes and sliced zucchini. It was very fast to put together. I'm sure I'll be making it often.

      Reply
      • Cathy

        July 25, 2016 at 12:30 pm

        Thanks Neil! 😉

        Reply
    2. Miles

      July 27, 2016 at 7:21 am

      Nice work! You did a great job using your magic to make a delicious, healthy meal that I love.

      Reply
      • Cathy

        July 27, 2016 at 1:21 pm

        Thank you Miles! 😉

        Reply
    3. Deanna Guzman

      August 08, 2016 at 2:31 pm

      I added mushrooms & asparagus to this dish and wow this was so delicious. I added a little low sodium veggie broth to the sauce as I was blending because it was a little thick due to my lack of soaking the cashews. Still came out perfectly tasty. I will be making this for some family parties, they'll never be able to tell it's vegan!

      Reply
      • Cathy

        August 08, 2016 at 3:39 pm

        Yay! Love hearing that! Thank you for the comment, Deanna! 😉

        Reply
    4. Renee Hendrix

      August 20, 2016 at 6:45 am

      Could you use almonds in place of cashews

      Reply
      • Cathy

        August 26, 2016 at 3:30 pm

        Yes, but you may want to soak them overnight first, as they are very dense, unlike cashews. 🙂

        Reply
        • Brenda/Stephen Duplessis

          April 17, 2018 at 11:38 am

          This is great to know as,having had a heart attack 1 yr. ago this month.Cashews are my fav. but are on our nuts to not eat,it was a bitter pill to swallow! Will try this tho.....thanks

          Reply
    5. Pam in Sacramento

      August 20, 2016 at 6:33 pm

      Made this for dinner tonight. No fettuccini noodles, so I used Tinkyada shell pasta.
      Wow!!! This is the BEST vegan Alfredo sauce. Creamy with great taste and mouthfeel, and without being gummy like other tofu or all-cashew recipes. I served it with steamed zukes/yellow summer squash and sliced brandywine tomatoes on the side. Hubby said Yes, make again. 🙂 I think this would be a great cream sauce for pouring over baked potatoes, too.

      Five stars, Cathy! You hit it out of the ballpark with this one.
      Cheers!
      Pam

      Reply
      • Cathy

        August 26, 2016 at 3:30 pm

        Thanks Pam! 😉

        Reply
    6. Bunnie

      August 25, 2016 at 1:01 am

      Would it be possible to prep the sauce ahead of time (like just keep in the fridge) and just heat with each individual portion of pasta as needed? Thanks!

      Reply
      • Cathy

        August 26, 2016 at 3:37 pm

        I think that would be fine. It may separate a bit, but just reblend it or shake/whisk it first.

        Reply
        • Bunnie

          August 26, 2016 at 5:26 pm

          Thanks for the response!!!

          Reply
    7. Judy

      August 29, 2016 at 6:53 am

      Loved this recipe -- thank you! Very creamy. Had to make it twice as the first time I used bad white pepper (had that animal smell - yuck). Second time omitted the white pepper and it was still delicious. Added some fresh black pepper at the end.

      Reply
    8. Marina

      September 10, 2016 at 12:02 pm

      Hi, do you have a recipe on salt free soy sauce? Or at least what I could substitute it with since I swell up really easy 🙁

      Reply
      • Cathy

        September 12, 2016 at 5:07 pm

        soy sauce is pure sodium, and nothing else really tastes like it, without having sodium or salt in it. You could dilute the soy sauce with water.

        Reply
        • Melanie

          October 19, 2016 at 8:53 pm

          Wondering if Bragg Liquid Aminos might be a substitute with less sodium?

          Reply
          • Cathy

            October 21, 2016 at 7:52 am

            Bragg Liquid Aminos also contains a lot of sodium: 320 mg per teaspoon serving. I just searched soy sauce, and came up with 306 mg of sodium per teaspoon (Kikkoman brand). So, no it's not any better. You could dilute it with water to bring down the mg's.

            Reply
        • Leora

          August 25, 2021 at 11:48 am

          Coconut aminos are used by vegans for a soy sauce substitute and it's much lower in sodium

          Reply
    9. Elaine

      September 26, 2016 at 6:39 am

      Unfortunately, the dish was too peppery for us. The pepper was overpowering and people refused to eat the dish. I used Whole Foods white pepper. Perhaps suggesting half the amount first and adding more to taste would be better, in case one's pepper is stronger than typical.
      The blended sauce was very watery, but heating it up on low heat quickly make it too thick and sort of gummy. So, would need more water next time.

      Reply
      • Cathy

        September 27, 2016 at 10:08 am

        Thanks for the comments Elaine. A dried herb or spice's strength can definitely be affected by the brand or how long its been in the drawer at home. I will try it with WF white ground pepper next time. Did you use nuts or beans? If beans, it may have been a little more watery at the start.

        Reply
    10. Jen-x

      October 19, 2016 at 5:39 pm

      I made this recipe tonight and it was outstanding! I usually feel bloated and a bit sick after eating pasta (because of the oil and salt even in most vegan recipes), but I feel great:). I followed the recipe exactly and topped it with Benson's Table Tasty (no salt topper) and a quick grind of Italian herbs. I was skeptical of so much nutmeg, but it really works, and the white pepper is key to the Alfredo flavor. Another winning recipe!

      Reply
      • Cathy

        October 21, 2016 at 10:56 am

        Thanks Jen! 😉

        Reply
    11. Renee

      November 10, 2016 at 4:51 am

      I made this an hour ago. I found it to have too much pepper. I do love the creaminess of this, though. I'll try it again but skip all the pepper.

      Reply
    12. Heather

      December 17, 2016 at 4:34 pm

      I was wondering...why white pepper? What is the difference between white and black pepper? I have never used white pepper. I look forward to making this soon! Thanks

      Reply
      • Cathy

        December 18, 2016 at 8:02 pm

        White pepper is traditional in Alfredo sauces, as it matches the white color of the sauce. But for a more indepth explanation, click here. 🙂

        Reply
    13. Lola

      December 29, 2016 at 7:49 am

      Cathy,
      I was so afraid to go salt and oil free but after making this pasta I was 100% convinced. Such a flavorful and creamy sauce -- I will definitely be making this many more times in the future. Thank you for the great recipe!

      Reply
      • Cathy

        December 29, 2016 at 7:52 am

        Great! Thank you Lola! 😉

        Reply
    14. sabina

      January 17, 2017 at 4:59 am

      I wonder why fettuccine are called 'fettuccini' in the US. However, I'm going to try your recipe. Thanks for sharing your recipes! 😉

      Reply
    15. valerieb12

      January 25, 2017 at 6:33 am

      Hi there! I made this last night with Brown Rice pasta, tomatoes and green peas. It was SO tasty. I have been vegan for the past 6 months and recently I've notice I've started having a bit more cellulite on my legs. I started cooking with no oil and eliminating salt (I was using pink salt only at home). My husband who isin't vegan and picky loved this dish last night even had two servings. I will keep looking at your blog for ideas. Thank you.

      Valérie

      Reply
    16. Penny

      April 18, 2017 at 7:59 am

      Can you use cashew milk instead?

      Reply
      • Cathy

        April 18, 2017 at 10:06 am

        Sure! 🙂

        Reply
        • alex

          January 25, 2021 at 4:08 pm

          What about cashew butter? If so, how much? Is there a ratio for butter to actual nut/seed?

          Reply
          • Cathy

            January 26, 2021 at 8:31 am

            Hi Alex, I think that would work, maybe 2 tablespoons? I don't know of any ratio, but I'd say taste it after blending; if it needs more, add more. Thanks! 🙂

            Reply
    17. Sabina

      May 13, 2017 at 10:12 am

      Thank you for sharing your recipes! It only hurt to see 'fettuccini'. In Italy these noodles are female 😀 = fettuccine

      Reply
    18. Sara Hitchcock

      June 02, 2017 at 11:08 am

      The recipe calls for "canned" white beans. Canned beans have a lot of salt. Is there an allowable amount you consider low enough?

      Reply
      • Cathy

        June 03, 2017 at 8:36 am

        You can also use homemade beans, 1.5 cups if you want to avoid the salt, or just buy salt-free beans. A good guideline for allowing some sodium is that the mg amount should be less than the calories per serving number. 🙂

        Reply
      • Jurrie

        July 26, 2018 at 5:09 pm

        Try to find cans of “no salt added” beans. These should drop down to 10mg of sodium per serving. Different stores carry different “no salt added” beans, so you may need to shop around. I’ve been using them for years.

        Reply
        • Jurrie

          July 27, 2018 at 12:02 pm

          That said, I failed in finding a can of low sodium white beans. 😢

          Picked up a pound of dry navy beans and will soak those overnight.

          Reply
    19. Nadine

      July 04, 2017 at 6:40 pm

      Your recipes look awesome and I'm looking forward to trying them. Just a general query about pasta though - isn't pasta usually made from egg & flour??

      Reply
      • Cathy

        July 04, 2017 at 7:21 pm

        Generally, yes, but there are many that are made from other grains and no eggs. I use brown rice pasta most of the time, but you can also get corn and quinoa (or a mix) pastas. They've come a long way. 🙂 Check the labels.

        Reply
        • Kimberly Coby

          September 30, 2017 at 10:22 am

          I just put on you beefless stew and was looking through your other recipes and came across this one. I have been vegan for about a month now and really miss my Italian food. Would this sauce be good on zucchini noodles?

          Reply
          • Cathy

            September 30, 2017 at 12:42 pm

            I think it would be great on anything. 😉

            Reply
    20. Dee

      October 31, 2017 at 6:31 am

      Hubby can't eat cashews but I wanted the creaminess of the nuts so I used pine nuts. I cut the pepper cause I'm not big on pepper and added a pinch of salt. YUM! I can't believe how easy it is! I served it over quinoa topped with roasted veggies and I had some grape tomatoes that were on the edge so I halved them, sprinkled with Italian seasoning and balsamic vinegar and roasted to top off. Delicious and SO easy! This is going in a regular meal rotation for me. Thank you.

      Reply
    21. Kerstin Decker

      December 23, 2017 at 1:43 pm

      I do not have this very expensive high powered blender, so I sometime give the cashews a quick boil and set them aside. Is this OK? They do come out creamy and your fettucini came out wonderful and tasty. I will make this for my finnicky daughter-in-law and she will not know the difference

      Reply
      • Cathy

        December 23, 2017 at 6:03 pm

        Great tip! Or soak them in hot water. 😉

        Reply
    22. Laurie

      February 21, 2018 at 9:41 pm

      I'm a bit confused by the nutrition information for this recipe. It states "Sugar: 204g". Is this an error? How many calories should I subtract for the pasta if I want to know the calories for just the sauce? Thank you!

      Reply
      • Cathy

        February 25, 2018 at 9:47 pm

        Thanks Laurie, that was a typo; thanks for letting me know. It has been fixed. 🙂 I don't have the nutrition info separated out (sauce and pasta) but you can input it into Cronometer.com if you'd like to find out.

        Reply
    23. Lisa

      April 15, 2018 at 11:56 am

      The texture was perfect! I added some steamed asparagus and sauted shitake mushrooms. Thanks Cathy.

      Reply
    24. veronica roberts

      September 03, 2018 at 3:30 pm

      Made this using cashews & kidney beans . Was very thick, used the correct amount of lemon juice , garlic & pepper . This sauce had no taste . What can be done to increase the flavour?

      Reply
      • Cathy

        September 07, 2018 at 4:56 pm

        If you're a regular salt user, it may taste bland to you. Sauces typically are loaded with salt, which is why everyone craves them. 🙂 You can increase the spices listed or add a no-salt seasoning blend (like Benson's Table Tasty).

        Reply
    25. Els

      November 28, 2018 at 3:49 am

      Hi Cathy,
      Do you use for this recepy rice noudles? Because of no use of normal pasta and bread?
      Thanks, Els van der Kroft

      Reply
      • Cathy

        November 28, 2018 at 10:24 am

        You can use any type of noodle that you like. 🙂

        Reply
      • Pam in Sacramento

        February 23, 2021 at 6:09 pm

        Four and a half years later, and this is still my go-to Alfredo sauce. We love it poured over baked potatoes with steamed broccoli. This is THE BEST. You have a five star winner here, Cathy!

        Reply
        • Cathy

          February 24, 2021 at 9:27 pm

          Thanks so much Pam! 😉

          Reply
          • Pam in Sacramento

            April 09, 2022 at 7:48 pm

            You're probably tired of me commenting on this sauce (LOL); but Cathy, it is still our go-to Alfredo sauce! Nearly six years later; it's still the one. ☺

            Tonight, I decided to see how well it would work as a pizza sauce. I added 1/4 cup of nutritional yeast and 1 tsp dried oregano to your sauce recipe. Smeared it on homemade 100% whole grain pizza crust, and topped it with pan-seared mushrooms, roasted red peppers, chopped red onions, sliced black olives and arugula. OMG, I can confirm this sauce is the BEST white sauce for a healthy pizza. ☺

            Thanks again, Cathy! Wishing you all the best. ☀️🌼

            Reply
            • Cathy

              April 10, 2022 at 8:06 am

              Hi Pam! 🙂 Love your comments! I'm going to try this, great idea! Thanks!

              Reply
    26. Fred from Sweden

      September 14, 2022 at 7:19 am

      Hey Cathy, I have a general question about your recipes. I'm allergic to nuts and I see many recipes that has cashew nuts as a base. Would it be possible to replace that with something like sunflower seeds and other seeds? For example in this Alfredo recipe, could I replace the nuts with some seeds? 🙂

      Reply
      • Cathy

        September 14, 2022 at 3:58 pm

        Hi Fred, I think that would work. Just soak them for a long time so they soften. Hemp seeds may work too, or a combo. "White, smooth, rich" is the sauce goal, so I'm sure there are many ways to achieve this that I have not tried yet. Good luck! 🙂

        Reply

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