The Lifeful Heart 

Sunflower Seed Vegan Alfredo Sauce

Vegan, Whole30, and Paleo delicious Dip & sauce.

This seed-based Vegan Alfredo Sauce is made with 5 simple and natural ingredients including sunflower seeds, garlic, unsweetened almond, olive oil, and onion.

That’s right this simplified version of Vegan Alfredo It’s light, creamy, and free of processed vegan cream cheese or butter!

If you’re vegan or follow a dairy-free diet, you’re in luck.


WAITING TIME: 20 minutes

PREP TIME: 5 - 10 minutes

DIET: Mediterranean, Vegan


  • 1 cup of Sunflower seeds soaked, drained, and rinsed.

  • 3/4 cup water or unsweetened almond (or oat) milk (for a creamier version!)

  • 1 garlic cloves, peeled

  • 1/2 cup diced onion

  • 1/2 tbsp organic extra-virgin olive oil

  • 1/4 tsp dried rosemary (or thyme)

  • 1 tsp Himalayan pink salt

  • 1/4 tsp black pepper

  • Optional: 1/2 tbsp of nutritional yeast


  1. Soak the Sunflower Seeds for at least 20 minutes.

  2. Add the drain and rinse sunflower seeds, the garlic, diced onion, rosemary, salt, and pepper into a blender.

  3. Blend everything together for 1-2 minutes, or until it displays a creamy texture.

*For the best flavor, let this chill in the fridge for about 30 minutes to an hour before serving. This gives it time to cool and for the flavors to meld together.

Ways to Use and Store

Dip it with fresh veggies (e.g. celery, carrot, or cucumber sticks), seed crackers, or grain-free tortilla chips. Or drizzle it on falafels, salads, buddha bowls, roasted vegetables, or veggie burgers. Simply delicious.

You can also mix it with a little bit more water or chicken broth and use it as a substitute in recipes containing dairy creams.

Also, you can also mix it up, adding a touch of some spices such as black pepper or paprika. Feel free to explore and make it your own!!

Plus, you can easily store it in an airtight container for up to a week in the fridge.


You can always make it plant-based instead of seed-based by substituting the Sunflower seeds in this recipe with 1 1/2 cauliflower florets.

Enjoy! 🤗

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