White Bean Pasta Sauce
I love creamy, alfredo-style pasta sauces, but over the past few years I’ve been more intentional about adding both fiber and protein to my meals. That curiosity is what led me to this white bean pasta sauce. Instead of relying on cream or cheese, this sauce uses blended white beans to create a smooth, creamy texture that feels rich and satisfying in its own way. While it doesn’t mimic traditional alfredo exactly, it’s a flavorful, comforting alternative that brings something a little different to the table.
This creamy white bean sauce took quite a bit of testing to get right. I quickly learned that simply blending beans wasn’t enough, the sauce needed depth. Cooking the onions and garlic first made a big difference, adding savory flavor and balance so the finished sauce didn’t taste flat or overly “bean forward.” The result is a blended white bean pasta sauce that’s creamy, well-rounded, and surprisingly versatile.
If you’re looking for a white bean alfredo-style sauce that feels comforting but still fresh, this is a great option. It works beautifully tossed with pasta, spooned over vegetables, or used anywhere you’d normally reach for a creamy sauce, offering a simple, flavorful twist on classic pasta night.
If you enjoy creamy, dairy-free pasta sauces like this one, you might also like my Creamy Vegan Broccoli Pasta, Dairy Free Creamy Tomato Pasta, or Mushroom Zucchini Pasta. Each of these recipes leans into rich flavor and simple techniques, making them great options when you want a comforting pasta dish without relying on heavy cream or cheese.
Key ingredients
This is not the full list of ingredients, just a few key ingredients and substitutions. You can find the full list of ingredients in the recipe card.
- Onion + garlic – These are the base of flavor for the white bean alfredo sauce. Let the onions cook until they soften and start to lightly brown to build depth. Add the garlic toward the end so it doesn’t burn and turn bitter.
- White beans – White beans give this sauce its creamy texture. Canned beans keep things easy, but cooked-from-dry beans work too. Cannellini, great northern, navy, or butter beans all blend well. Skip chickpeas, they’re too dense and won’t give the same smooth result.
- Vegetable broth – This adds flavor and helps the sauce blend smoothly. Along with the sautéed onion and garlic, it’s what keeps the sauce from tasting flat or one-note.
- Olive oil or avocado oil – A little oil helps the sauce feel rich and creamy. Use olive oil if you like its flavor, or avocado oil for a more neutral base. For a slightly buttery taste, butter (vegan or regular) or ghee also work.
How to make white bean pasta sauce
Finely chop the onions and garlic. Chop the broccoli florets into small, bite size pieces. Sauté the onion in a large skillet for 4-6 minutes. Then add the garlic and cook 1-2 more minutes. When done, turn off the heat. When The water has come up to a boil, add the fettucine noodles to the pot. White the pasta is cooking, add the white beans, onions and garlic, olive oil and spices to a blender. Blend until smooth. If you are using a bullet blender, divide into 2 batches. About 2 minutes before the pasta is done cooking, reserve about 1/2 to 1 cup of the pasta water. Add the broccoli florets to the boiling pasta water. Drain the pasta and broccoli and add back to the pot. Pour the white bean pasta sauce over the pasta and stir well.
Top tips
- Cook the broccoli with the pasta – Adding the broccoli to the pasta water saves time and keeps you from washing another pan.
- Blender tips – If you’re using a bullet-style blender, blend the sauce in batches for the smoothest texture. A standard blender, immersion blender, or food processor will also work — just start with less liquid and add more as needed.
- Short on time? Take a shortcut – Skip sautéing the onion and garlic and use dried versions instead. About 2 tablespoons dried minced onion and 1 tablespoon dried garlic granules add great flavor when fresh ingredients or extra time aren’t available.
Creamy White Bean Pasta Sauce (Dairy Free)
Guided Recipe Video
Ingredients
- 1 medium onion
- 4 cloves garlic
- 2 cans white beans (15 oz cans)
- 1 cup vegetable broth
- 1/2 cup dairy free milk
- 3 tablespoons olive oil (or avocado oil)
- 2 teaspoons sea salt
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 12 oz pasta - gluten free if needed
- 2 cups broccoli florets
Instructions
- Preheat a large skillet over medium heat. If you are making pasta as well, add water to the pot and place it over high heat to bring to a boil.
- Chop the onions and thinly slice the garlic. When the skillet is hot, spray it with olive oil or avocado oil spray and add the onions, sauté them 4-6 minutes until golden brown. Add garlic and cook 1-2 more minutes, remove from heat.1 medium onion, 4 cloves garlic
- When the water is boiling, add the pasta and cook the pasta 2-3 minutes less than the box indicates (this allows the pasta to cook with the sauce some after draining).12 oz pasta
- Chop the broccoli florets into small bites size pieces.2 cups broccoli florets
- With 2 minutes left on the pasta timer, remove about ½ cup of the pasta water, and add the broccoli florets to the pot of boiling pasta water.
- Drain the pasta and broccoli, add it back to the pot (turnoff the heat).
- Make the white bean sauce by combining 2 cans drained white beans, the sauteed onions and garlic, vegetable broth, dairy free milk, olive oil and spices. Blend on high about 1 minute until smooth and creamy.2 cans white beans (15 oz cans), 1 cup vegetable broth, 1/2 cup dairy free milk, 3 tablespoons olive oil (or avocado oil), 2 teaspoons sea salt, 1 teaspoon garlic powder, 1 teaspoon dried thyme
- Add the white bean pasta sauce to the pot with the pasta and broccoli. Stir well. Add up to ½ cup of the reserved pasta water to make the sauce thick, creamy and the perfect consistency. Cook over medium heat for 2-5 minutes until heated through. Serve hot.
Recipe Notes
- Reserve some pasta water – Before draining the pasta, scoop out some of the cooking water. Adding it to the sauce helps create a thick, creamy texture that coats the noodles instead of sliding off.
- Salt the pasta water – Salt the water well before adding the pasta. This is your main chance to season the noodles themselves and makes a big difference in the final dish.
- Undercook the pasta slightly – Cook the pasta about 3 minutes less than the minimum time listed on the box. It will finish cooking in the sauce, which helps prevent it from becoming overcooked or mushy.
- Fridge: Store leftovers in the fridge in a airtight container for up to 4 days.
- Freezer: You can freeze just the sauce or the pasta and the sauce together in a freezer safe bag or container for up to 3 months. Be sure to let it cool completely (I like to store it in the fridge first) then move it to the freezer.
- Defrost in the fridge overnight or in a medium pot with a lid over low to medium low heat with an added 1-2 tablespoons of vegetable broth or water (note the pasta may get overcooked this way).
Nutrition Information
Other additions
- Vegetables – Frozen peas are an easy add here. Stir them into the pasta during the last minute of cooking so they heat through without overcooking.
- Spice – Add crushed red pepper flakes to taste.
- Extra creaminess – For an even smoother sauce, blend in ¼ cup raw cashews soaked in hot water for 5 minutes and drained.
- Protein – This sauce pairs well with Italian seasoned chicken, chicken sausage, shrimp, or tofu.
Common questions
What are the best white beans to make white bean alfredo sauce?
The creaminess of the sauce is based on the creamy white beans. Because of this, I would not recommend chickpeas (as the skins are too thick and the sauce will never quite get creamy enough). Some great options include:
- Cannellini beans
- Great Northern White Beans
- Navy beans (these are small white beans)
- Large or small butter beans (sometimes labeled as lima beans)
Can I freeze this sauce?
Yes! This sauce freezes very well and would be perfect for meal prep! You can freeze the sauce in 1/2 cup or 1 cup portions to easily defrost and use for a single serving of pasta (or 2).
You can defrost the frozen white bean alfredo sauce in the fridge overnight or in a pot over low to medium low heat, covered with an additional tablespoon or two of vegetable broth or water to keep it from getting too thick as it heats up.
What is the best kind of pasta to use?
For this creamy vegan white bean pasta sauce, I like to use either a fettuccine noodle (to make a vegan fettuccine alfredo) or a shell pasta to help catch all that creamy white bean pasta sauce. You can use any kind of pasta though! This would also be great over gnocchi and veggies.
I will make this recipe for my husband and four kids
Kelly – I hope that everyone loves it!!
I thought this was just OK. Was looking for cannellini bean recipes sinc they’re a good source of iron. I felt they yielded a rather chalky texture in this recipe though. I added some nutritional yeast and oregano for more flavor but still felt it was lacking :(
Mimi, I appreciate the feedback and totally get it. You could replace half the white beans with cashews which would give the sauce a creamier texture, I was just really trying to highlight the white beans (which can be a little bland). Nutritional yeast seems to overpower dishes for me but I can see how that could make this more flavorful. Perhaps adding some parmesan (dairy free or regular) could help give you the flavor you are looking for? Happy cooking – Sam
I made this last night. It was a disaster!! I didn’t do anything right. I still ate it all. It was yummy! (Thanks for the video) I can see all the ways it would be great if I had been more of a direction follower but it was short notice and I used what I had. I’ve never been a fan of beans so I’m on a mission to hide my beans in my food, this seemed like a great way. The texture was still bean like. I wished I had put the beans in my vitamix first and alone so I could have really “creamed” them up. I will next time. Capers would have gone nicely. I did cut up a Roma tomato and added just before serving.
Wendi I really appreciate you coming back to leave a review – hopefully next time you make this you will have an easier time. I like the tip about blending the beans in the Vitamix first, I will have to try that! I have to try this with the roma tomato addition! Happy cooking – Sam
I will be making this recipe
Let me know how this turns out for you! Happy cooking!
This was very good. I sautéed 8oz of fresh white mushrooms in vegan butter with more garlic and salt and pepper. I decided to stir that into the pasta and broccoli and it was amazing! Thank you for this recipe!
Yum I love the addition of sauteed mushrooms, will certainly be trying this combo myself! So glad you enjoyed it! I appreciate you stopping by to leave a comment! Happy cooking xo