Dairy-Free Pasta Alfredo Soup has all the flavors of the famous pasta dish but it is completely dairy-free. Rich, creamy, fast, easy and memorable.
The cooler the weather the more I want to get my soup on. What could be better than to turn an old classic favorite into a rich and creamy soup?
Dairy-Free Pasta Alfredo Soup is just that recipe. What makes it even more fun is that this recipe is vegan, through and through.
There are a couple of hints to making this Alfredo easier and fool-proof. They are to precook the carrots and also the pasta.
Then you just concentrate on making the creamy rich soup base. Combine it all together, heat and eat it all up.
You would think that a recipe like this would be packed full of fats but that isn’t true. The original non-vegan version is high fats but not this one.
My life is so much healthier since I became a plant-based eater.
I breathe much easier as I treat my family to Mac ‘n Cheese, Scalloped Potatoes, Spaghetti Carbonara and all of the other ‘cheesy’ and creamy meals out there knowing that they are all dairy-free.
I just have to show you a picture of my Dairy-Free Scalloped Potatoes recipe. I have been making them for years and they are #1 on the blog.
Below I shared a few ways that can help you stay in shape and cut calories over the upcoming holiday. Thank goodness for all of the wonderful products that are out there now.
Most of all Silk and their line of great dairy-free choices. Now we can easily transform our old favorite dishes into plant-based recipes. #DoPlants
It’s not hard to keep your health in check during the holidays. If you have thick and rich soups like “ Dairy-Free Pasta Alfredo Soup ” where the dairy-free milk is half the calories of regular milk.
What are Some Tips on Keeping Calories Down Over the Holidays?
Have nuts and dried fruits as a snack and have a few when you are craving a treat. I mix a huge bowl of a variety of goodies and keep it in an airtight container. Right now it’s almonds, walnuts, dates, sunflower kernels, pepitas, dried cranberries, and peanuts. Keep the snack to about 1/4 of a cup.
Make sure you have fresh fruit in the house to satisfy your sweets craving. Bananas are great. Whoever started that myth that bananas add belly fat caused a lot of trouble in our innocent minds. They do no such thing.
Soup for lunch is a great way to get your protein, vitamins, and nutrients while keeping the carbs to a minimum. Who needs bread?
Believe it or not, try to leave out the coconut oil as much as you can. I know it tastes fabulous but it is loaded with saturated fat.
Some ways to see calorie and saturated fat reduction is to always use plant-based milk in any nut variety that you want – that equals at least 50% fewer calories than dairy milk and 0% saturated fat.
Try to stay away from treats with refined sugars. There are endless recipes and pre-made candies that are sweetened with maple syrup, coconut sugar, dates or stevia. Whichever you prefer.
Drink water throughout the day. Not only is it good for you but it really does help to space out your meals and snacks.
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Dairy-Free Pasta Alfredo Soup
Ingredients
- 4 carrots cut into bite size chunks
- 10 ounces penne pasta
- 1/4 cup onion chopped
- 3 cloves garlic minced
- 1/2 cup dairy free butter
- 1/2 cup flour
- 32 ounces vegetable broth
- 4 cups dairy-free milk unsweetened, I used almondmilk
- 1/2 cup nutritional yeast processed fine
- 1/2 cup vegan parmesan cheese processed fine
- 1/2 teaspoon garlic powder
- dash nutmeg
- 1 1/4 teaspoons white pepper
- 1 1/4 teaspoons sea salt
- 1/4 cup homemade vegan 'parmesan cheese' for sprinkling over the top at serving time, optional
Instructions
- In a saucepan over the carrots pieces with water, bring to a boil, turn down the heat to medium-high and cook for 15 minutes. Set aside.
- Cook the pasta according to directions on the box, drain and set aside.
- Heat dairy-free butter over medium heat in a stockpot.
- Sauté onion for 5 minutes, add the garlic and cook for 2 more minutes.
- Add flour and cook, stirring 2 more minutes.
- Stir in vegetable broth, dairy-free milk, nutritional yeast, vegan parmesan cheese and cook over medium heat, stirring frequently, until thickened.
- If the soup is thicker than you like you can add a little water and heat through, between water additions, until you get the thickness you like.
- Add cooked carrots, seasonings, and prepared penne pasta and heat through.
- Serve sprinkled with homemade parmesan cheese and black pepper (optional).
Notes
Nutrition
Not with Silk. It might with others. Almond Breeze for sure but there are many others.
Depends on the milk. Almond Breeze – yes. Silkmilk – no. Others – depends 😀
Oh, it’s good Julia. I use it a lot!
Where has this luscious soup been all my life?? I ADORE pasta alfredo, and I love almond milk, too, so this is a win win 🙂
Never tried an alfredo soup before, but it looks really thick and creamy. Does it have any almond flavor from the almond milk?
These are great tips ad I can’t believe that soup is vegan! Looks so tasty
Almond milk adds such a great creaminess. This looks like such a tasty soup.
I wouldn’t have thought myself of using almond milk in a pasta dish. What an interesting idea!
Oh yummy, this looks so warm and comforting I bet it’s absolutely delicious!
I would leave the pasta out completely. After defrosting, heat the soup through and add the pasta. It would be the safest thing to do. In fact, I would do that with all soups that have pasta. Soups freeze so well and pasta can be really finicky.
Hi! So I am assuming that if I would like to freeze this soup in meal portions for the future, I can either leave the pasta out of the recipe entirely until serving or just cook the pasta more al dente before freezing? I’m new to cooking and freezing meals for the week. Thanks! I’m so excited to make this!
That’s great Sarah! It’s a great family meal.
This looks delicious! My kids would love the pasta!!! Adding this to my list of things to make this week!
Whoa! This soup is calling my name! I’ve never had anything like it!! Alfredo sauce was always my favorite, but so heavy. Now I can enjoy those flavors without feeling weighed down. Thank you for a fantastic recipe. Love the holiday health tips, too. I’ll be needing them 🙂
Hahaha Mary Ellen. So glad you like it and let me know how it goes when you make it.
I’m so jealous I didn’t come up with this idea myself lol! The soup looks amazing! I used to love Alfredo sauce before going vegan so this is definitely a must try for me!
It turned out really good Mel. I’m glad you like it. 🙂
Wow! I love this so much! I need to make it soon!
Looks soooo creamy! The perfect comforting meal for fall!
This looks so perfect and cozy for a chilly evening!
What a great idea! I would never have thought to make Alfredo into a soup. It loos so incredibly creamy. Perfect!
I hope you get to try it Dee. I use Silk in anything that calls for milk.
That’s great Joanie! Thanks so much for passing it around.
Hahaha! Yep, it’s pretty good stuff Renee. We are very lucky to have dairy-free options that taste amazing!
Thanks so much Katerina. You’ll be licking your lips 🙂
It’s amazing how vegans don’t miss out on anything 🙂 Thanks Amy!
Ahhh, thanks Kimberly and that makes me very happy 🙂
I use Silk in smoothies, but I’ve never thought to use it in other recipes. I’m loving this healthier Alfredo, and I would love to try it!
This soup looks so creamy. It’s amazing that it’s dairy-free, passing this along to my df family members, I know they’ll love it!
I’ve never heard of pasta Alfredo soup, but now I’m pretty sure I’ll be thinking about it all day. This looks incredible, and I love that it’s dairy free. By the looks of it, you sure could have fooled me!
Oh my, this soup looks so rich, creamy and DELICIOUS!! I can’t wait to try it!
This soup looks so amazingly creamy, Ginny! No one would believe it’s dairy-free by looking at the pictures.
Pasta Alfredo soup! What a terrific idea, love this!
This looks so warm and cozy – perfect for chilly fall evenings!
Hahaha! Thank you so much Kacey! I really appreciate it too.
This looks delicious! Wouldn’t even have guessed it was vegan (although, I totally know whose site I am on right now, haha.) I am sharing this with my dairy-free friends!