Creamy Vegan Bechamel Sauce Recipe (Gluten-Free)

There's a healthy twist in this creamy vegan bechamel sauce recipe - cauliflower. That's right, this healthier version of the classic white sauce uses the nutrition and fiber of cauliflower with only a few cashews and a pinch of nutmeg for a delicious, versatile, gluten-free sauce. 

Bechamel (white sauce) is one of the mother sauces in French cuisine because it can serve as a foundation for other sauces. It’s traditionally a milk sauce with a combination of all-purpose flour, dairy butter, and milk as the main ingredients. But you can make a vegan version that is just as delicious. 

Red sauces, like homemade tomato sauce, vegan mushroom bolognese,  red pepper Romesco, or Puttanesca with capers and olives, have distinctive flavors and ingredients.

Basic white sauce, delicious over pasta or in vegan lasagna, is also the foundation for alfredo sauce or mac and cheese sauce. That's why getting it right was important. 

I've tested numerous vegan bechamel sauce recipes over the years using only cauliflower or only cashews to combinations of almonds. I tried sunflower seeds (which is where my sunflower seed sour cream came from). This is the best recipe I've tried because it has all the flavor you'd want, but it isn't overly rich. 

Why You'll Love This Recipe

• Founded in plant-based diet principles, no added olive oil or vegan butter is required. Just a handful of cashews for a little natural fat. 
• It is an easy sauce, perfect for beginners, using simple ingredients. 
• Great for meal prep and freezer-friendly. 
• A terrific basic recipe for adding mushrooms, spinach, vegan bacon bits, or tofu sausage crumbles. 

Ingredients, Notes, and Substitutions

Cauliflower. Use a medium head of cauliflower, about 4 cups of florets, and stalks. 

Cashews. Raw cashews (the white ones) are essential when making creamy sauces, vegan sour cream, or other recipes. Roasted cashews have an entirely different flavor. 

Lemon juice. Lemon juice adds a subtle, fresh, and cheesy flavor.

Nutritional yeast. The flavor of nutritional yeast is savory, cheesy, and salty. It’s also a great vegan source of B12. If you don't like nutritional yeast, I recommend ½ a teaspoon of white miso paste. 

Nutmeg. A pinch of sweet nutmeg fresh grated or ⅛ of a teaspoon of ground is often used in bechamel sauce, and we aren’t making an exception here.

White pepper. White pepper has a mellow flavor and keeps the sauce white. You can use ground black pepper with similar results.

Plant milk. I usually use oat milk for this recipe because it makes a creamy blend. Cashew milk is also thick and creamy. Almond milk, like soy milk, tends to be a little thinner. No worries, the milk is adjusted as you blend. For best results, use unsweetened milk. 

Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.

Recipe Variations

To make this recipe without cashews, use blanched almonds (skins removed). Or skip nuts entirely. You may lose some of the creamy texture and flavor, but it still tastes great.

If nut-free sauce is too thin, mix a little cornstarch or coconut flour in a small bowl, then add it to the sauce. A few spoonfuls of nut-free vegan cream cheese would also do the trick. 

Step-by-Step Instructions

Step 1: Add the cauliflower and cashews to a steamer basket. Cover the bottom with water just under the basket. Bring the water to boil, cover, and steam until the cauliflower is tender (15-20 minutes).

Step 2: Heat a medium saucepan to medium heat. Cook the onions for 2-3 minutes to soften them. Add the garlic and stir for another 30 seconds. 

Step 3: Transfer the onions, garlic, cauliflower, cashews, and other ingredients with 2 cups of milk to a food processor or high-speed blender. Add more milk and keep blending until you have a creamy white sauce. 

Step 4: Place the sauce in a pan. Simmer it over medium-low heat for a few minutes to thicken it. 

Pro Tips

• Steam the cashews to soften them. This avoids soaking and has the same effect except for your time and another bowl. Just drop the cashews in and let them cook with the cauliflower.
• When the cauliflower is tender, be sure to press it a bit to release any excess water. You can also transfer it to a colander, but there shouldn’t be too much moisture.
• ​If you aren't serving the sauce immediately, skip the last step and heat when you're ready. Simmering on low heat helps to thicken it. Give it time. High heat can scorch the sauce. 

Serving Suggestions

Cauliflower bechamel is a great creamy sauce to serve over pasta garnished with a little chopped basil or parsley.

It's great in a pasta bake or vegan tuna casserole. Thicken a little in a small saucepan, whip up a quinoa pizza crust, and make a healthy, gluten-free white pizza.  

Frequently Asked Questions