Vegan and Dairy-Free Creamy Mushroom Alfredo made with courgetti noodles. Creamy sauce made using cauliflower hack. Perfect for normal and vegan baby led weaning.

Are you looking for a baby led weaning hack that will create the creamiest of creamy sauces? All without the addition of diary? If you are then keep reading! Creamy mushroom Alfredo, which is perfect for baby led weaning and also for a vegan lifestyle, is just a short read away…

How Did This All Come About?

I will readily admit that I am not a vegan and as a result it is not something we think much about when planning meals. However, we all absolutely love vegetables. Therefore, if something just happens to be vegan then great! One thing that I always wanted to portray to Reuben was to be open-minded when it comes to food… after all, that thing that may be out of your usual realm of foods may be worthwhile including! You only have to look on Instagram to see that there is a whole host of amazing vegan baby led weaning accounts that are all smashing it!

Sometimes stepping out of your usual realm of foods needs an external influence… in this case it was @thediaryfreemum on Instagram. If you have not come across the dairy free mum then head on over there and check out her page. It’s really fantastic. Basically, she provides a massive amount of very valuable information on cows milk protein allergy (CMPA). This includes her personal experience of mothering an infant with CMPA, information surrounding CMPA and a massive catalogue of dairy-free recipes.

Coming back to this post, the dairy free mum started a competition on Instagram called the #BLWdairyfreerecipe Challenge. The challenge on this occasions was to create the ultimate dairy free pasta dish.

Vegan and Dairy-Free Creamy Mushroom Alfredo made with courgetti noodles. Creamy sauce made using cauliflower hack. Perfect for normal and vegan baby led weaning.
Dairy Free Pasta… How Hard Can It Be?

I love getting involved in any type of competition, so I couldn’t help but prepare an entry. My first thought was to use a tomato-based sauce, as these are generally dairy free anyway. But, I thought to myself that this was supposed to be a challenge and I wouldn’t be challenging myself by playing it safe. So, my quest into the realms of dairy free cooking commenced!

When you actually stop to think about it, there is a considerable amount of dairy products used in pasta dishes. Whether that is cream or cheese, or a combination of the two, there is usually something in there that is off limits. In my opinion there is no beating a creamy sauce for pasta, so I wanted to try and recreate this without the dairy. It was obvious that I would require a hack in order to achieve this. But low and behold, there is a very simple hack that makes the most out of a very humble vegetable… the mighty cauliflower!

So How Do You Turn Cauliflower Into Alfredo?

This hack is so easy and provides amazing return for your investment. Simply simmering cauliflower in broth and then blending it, with some of the cooking water, yields this creamy sauce that does not have a great deal of taste. That makes it great for adding flavour to it, with me opting for plenty of garlic in this case.

A bowl filled with Vegan and Dairy-Free Creamy Mushroom Alfredo made with courgetti noodles. Creamy sauce made using cauliflower hack. Perfect for normal and vegan baby led weaning.

One of the first things that comes to mind when I think of creamy sauces is Alfredo. Specifically mushroom Alfredo. Mushrooms just have that umami and substance to them… they’re just delicious. For this recipe I also decided to ditch the regular pasta in exchange for courgetti. Courgetti has grown massively in popularity over recent years, and for good reason too. It’s delicious and a great alternative to regular pasta. If you’re looking to get extra veggies into your little one then look no further!


Vegan Mushroom Alfredo

  • Author: The BLW Dad
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35
  • Yield: 2 Adults & 1 Child 1x


This vegan version of the classic mushroom Alfredo uses a simple hack to create a dairy-free creamy sauce… cauliflower. Get some extra veggies into your little ones with some courgette noodles too!



  • 2 Courgettes
  • 1 Tbsp Garlic Purée (or two cloves finely chopped)
  • 200g Chestnut Mushrooms, sliced
  • 1/4 Head Cauliflower
  • 1 Vegetable Stock Cube


  1. Bring a pan of water to a boil, break the cauliflower into florets and simmer them in the pan until tender – usually around 10-12 minutes. 
  2. Meanwhile, spiralise your courgette. If you don’t have a spiraliser then use a vegetable peeler to cut ribbons of courgette and stack these up. Cut these into thin strips of courgetti using a sharp knife. 
  3. Once the cauliflower is cooked, transfer it to a blender with a splash of the cooking liquid and blitz.
  4. In a non-stick pan/cast iron skillet sauté the sliced mushrooms until browned (approx. 5 minutes).
  5. Add the garlic and continue to sauté for a further 1 minute. 
  6. Add the courgetti to the pan and cook for 1-2 minutes.
  7. Pour in the cauliflower cream sauce, stir through and bring to a simmer. 
  8. Serve and enjoy!


Suitable: From 6 months plus. 

Storage: Use on the day of cooking. 

If you like this recipe why not try some of my other recipes, such as:

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The BLW Dad
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