When you’re craving a rich, creamy pasta sauce but want to skip the dairy, this dairy-free pasta sauce is your go-to solution. This easy, flavorful recipeis inspired by the classic rosé cream sauce, minus the butter and cream.

Whether you're looking to prepare a quick dinner or a healthy meal for the whole family, this dairy-free sauce fits the bill.

Why You’ll Love This Dairy-Free Pasta Sauce

This dairy-free pasta sauce is a game-changer for those avoiding dairy or just looking for a healthier alternative. Here’s why this recipe stands out:

• Lighter than traditional cream sauces:
• Without heavy cream or butter, this recipe provides a lighter, healthier alternative that won’t weigh you down.
• Quick & Easy:
• You can have this flavorful sauce on your table in less than 15 minutes perfect for busy nights when time is tight.
• Versatile:
• This sauce pairs wonderfully with various types of pasta, veggie noodles, or even spiralized zucchini for a low-carb option.
• Family-Friendly:
• Whether you're vegan or just trying to reduce dairy intake, this recipe is a hit with the entire family.
• Allergen-Free:
• Aside from the optional fish sauce (which can be substituted), this recipe is also nut-free if you swap cashews with soaked sunflower seeds.
• Healthy Fats:
• The cashews in this recipe provide healthy fats, promoting heart health without the heaviness of dairy.

Ingredients For Dairy-Free Pasta Sauce

This simple, wholesome ingredient list ensures you get a creamy, flavorful sauce without any dairy. Here’s everything you’ll need:

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• 8 ounces dried pasta(your choice of spaghetti, penne, or gluten-free options)
• 1 tablespoon olive oil(or another cooking oil of choice, such as avocado oil)
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 ¼ cups raw cashews(soaked if needed see notes below)
• 1 ½ cup water(vegetable broth for added flavor, if desired)
• 28-ounce can crushed tomatoes(use fresh tomatoes or a combination of crushed and diced for texture)
• 1 teaspoon sea salt(or Himalayan salt for a mineral boost)
• 3 tablespoons fish sauce(optional, or use vegan substitute like tamari, soy sauce, or miso paste)
• Fresh basil or parsley, minced for garnish
• Red pepper flakes(optional for a spicy kick)

How To Make This Dairy-Free Pasta Sauce

Making this creamy pasta sauce couldn’t be simpler! Follow these easy steps to create a delicious, dairy-free dish in no time:

Step 1: Cook The Pasta

Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions (typically 8-10 minutes for spaghetti or penne). Drain and set aside.

Step 2: Prepare The Sauce

In a large frying pan, heat the olive oil over medium-high heat. Add the chopped onion and cook until it softens and starts to brown (about 5-7 minutes). The caramelization of the onion adds depth to the sauce. Add the minced garlic and cook for an additional minute, stirring frequently to avoid burning.

Step 3: Blend The Cashew Cream

Transfer the cooked onions and garlic to a high-powered blenderor food processor. Add the soaked cashews (or unsoaked if you have a high-powered blender) and water. Blend on high until smooth and creamy. The consistency should be like heavy cream thick but pourable. If your blender has trouble, add a little more water until the consistency is just right.

4 Creamy Dairy-Free Pastas

Step 4: Combine The Cashew Cream With Tomatoes

Pour the creamy cashew mixture back into the frying pan. Add the crushed tomatoes and sea salt. Stir well to combine, then bring to a simmer. Allow the sauce to simmer for about 5 minutes to thicken and develop a rich flavor.

Step 5: Toss With Pasta

Add the cooked pasta to the sauce, tossing to coat evenly. Make sure the sauce fully coats the pasta. For an extra touch of freshness, sprinkle with minced basil or parsley. If you want to add some heat, a pinch of red pepper flakes goes wonderfully.

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Recipe Variations And Tips

This dairy-free pasta sauce is incredibly versatile, so feel free to make adjustments to suit your preferences. Here are some variations and tips to make this recipe your own:

• Add Protein: For a more filling dish, add some cooked chickpeas, tofu, or grilled chicken.
• Veggie Boost: Stir in spinach, kale, or roasted vegetables for extra nutrition and flavor.
• No Fish Sauce?: If you're vegan or don’t have fish sauce on hand, replace it with soy sauce or tamari for a savory, umami flavor.
• Flavorful Spice: If you like a little heat, sprinkle in some chili flakes or add diced fresh peppers.
• Noodles: This sauce works great with any kind of pasta, but for a healthier option, try chickpea or lentil pasta for added protein. You can also use zucchini noodles for a low-carb alternative.
• For an Extra Creamy Texture: Add a small amount of full-fat coconut milk to the sauce, or blend in some silken tofu for an extra smooth finish.

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Nutritional Information (Per Serving)

Calories: 168 kcal

• Carbohydrates: 15g
• Protein: 6g
• Fat: 11g
• Saturated Fat: 2g
• Fiber: 3g
• Sugar: 6g
• Sodium: 955mg
• Vitamin A: 215 IU
• Vitamin C: 11mg
• Calcium: 49mg
• Iron: 3mg

Benefits Of Key Ingredients

This dairy-free pasta sauce isn't just tasty, it's packed with health benefits thanks to its wholesome ingredients. Here’s why each ingredient makes this dish even better for you:

• Cashews: These nuts are not only creamy but also provide a great source of healthy fats, plant-based protein, and essential minerals like magnesium and copper. Cashews are heart-healthy and help support good cholesterol levels.
• Olive Oil: Rich in monounsaturated fats, olive oil is great for heart health and has anti-inflammatory properties. It also provides a subtle flavor base for the sauce.
• Tomatoes: Packed with antioxidants like lycopene, tomatoes support heart health and may reduce the risk of certain cancers. They also help improve skin health due to their vitamin C content.
• Garlic and Onion: Both garlic and onion offer immune-boosting properties. Garlic is also known for its anti-inflammatory and antibacterial benefits.
• Fish Sauce: While optional, fish sauce adds a unique umami flavor that is rich in amino acids and can aid in digestion. For those avoiding fish, tamari or soy sauce can provide a similar depth of flavor.

Additional Tips For Perfecting Your Dairy-Free Pasta Sauce

• Choose High-Quality Cashews: The flavor of the sauce largely depends on the cashews, so opt for raw, unsalted cashews for the creamiest result.
• Adjust Consistency: If the sauce is too thick, simply add more water or vegetable broth to thin it out. If it’s too thin, let it simmer a bit longer to thicken.
• Garnish Creatively: For extra flavor and a pop of color, garnish with roasted cherry tomatoes, fresh herbs, or even a sprinkle of nutritional yeast for a cheesy taste without the dairy.

FAQs About Dairy-free Pasta Sauce

Can I Make This Sauce Ahead Of Time?

Yes, this sauce can be stored in an airtight container in the refrigerator for up to 3 days. Simply reheat it over low heat when you’re ready to use it.

Can I Freeze This Sauce?

Absolutely! Let the sauce cool completely before transferring it to an airtight container or freezer bag. It will stay fresh in the freezer for up to 2 months. Reheat it gently on the stove, adding a splash of water to adjust the consistency.

Do I Need To Soak The Cashews?

If you're using a high-powered blender (like a Vitamix), you can skip soaking the cashews. However, if you have a standard blender, it’s best to soak the cashews for 3-4 hours (or overnight) to ensure the sauce blends smoothly.

Is This Sauce Gluten-free?

Yes, this recipe is naturally gluten-free! Just be sure to use gluten-free pasta or veggie noodles.

Conclusion

This dairy-free pasta sauce proves that you don’t need cream or butter to enjoy a rich, comforting pasta dish. Whether you’re vegan, lactose intolerant, or just looking for a lighter, healthier alternative, this creamy pasta sauce will satisfy your cravings without compromising on flavor.

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