Quick & Creamy Split Pea Alfredo

Before my WFPB journey the original version of this Alfredo sauce was my secret recipe! The one that everyone wanted and would ask me to cook for them–so creamy, rich, and cheesy!

It took a lot of trial and error but I can confidently say that this recipe tastes exactly the same! You’ll probably want to make a double batch if you’re anything like me, because I eat half of it just “testing” to see if it’s done yet.

Read the research below to learn the science behind each ingredient and why it was selected, or just jump to the recipe!

NOTE: I’m working on making changes to how the science section is handled, as well as the newsletter format and I think you’ll love it! Make sure you’re subscribed for some awesome upcoming improvements!

Recipe Overview

Pair the alfredo sauce with some of my 3-ingredient, gluten-free, oat & chia, homemade in 10-20 minutes pastas:

The Menu

Gluten-free, salt-free, oil-free! Fight’s disease. Vegan, WFPBnO, healthy whole food ingredients, and backed up by the latest medical and scientific health data research.

I love this sauce. It’s honestly one of my favorite re-creations

Allergy Friendly – Top 8 Allergy Free

As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.

Have questions or a request to update a recipe for a specific allergy or food restriction? Contact me and I’d love to help!

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⭐The Full Creamy Split Pea Alfredo Recipe⭐

Quick & Creamy Split Pea Alfredo

Chef Rob

10 minute alfredo that is so creamy, thick, and velvety rich.

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Prep Time 1 minute min

Cook Time 9 minutes mins

Total Time 10 minutes mins

Course Comfort Food, Dinner, Lunch, Main Course, Sauce, Side Dish, Snack

Cuisine American, Italian

Servings 2 people

Calories 190 kcal

Equipment

• 1 Spice / Coffee Grinder
• 1 Pot

Ingredients

  

Yellow Split Pea Alfredo

• 2 tbsp split peas yellow dried, optional, can omit and add 1 more tbsp seed butter
• 1 tbsp nutritional yeast
• 1 tsp garlic powder
• 1/16 tsp nutmeg
• 1 tbsp tahini or 2 tbsp sunflower seed butter
• ½ tbsp balsamic vinegar
• 1 tbsp apple cider vinegar
• ½ tsp white vinegar
• ¼ cup water (or more as needed; add slowly in small amounts)

Heavy Oat Milk

• 3 tbsp oat flour (make in grinder)
• ½ cup water

Instructions

 

Yellow Split Pea Alfredo

• Blend your split peas in your spice grinder (I recommend grinding all the dry ingredients together). You should have a fine flour.

  UPDATE: you can also just grind all the dry ingredients together (including the oats from the oat milk) and then just mix everything in the pot to save even more time.
  
• Add all the dry ingredients to a pot with the heat off. Add the heavy oat milk and mix well until no clumps remain then add the remaining liquids and cook on a medium-low heat until it thickens and it comes up to temperature.

  Serve immediately while still hot.
  

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Nutrition Facts Table

Tips for Making it Perfect

• Slow and low heat is best for this sauce.
• Can you add too much garlic? Yes, but you can still add more.

Variations and Customizations

• Mushroom & Onion Alfredo: cook and caramelize 1 tablespoons minced mushrooms a quarter of a cup of 1/8ed slices of mushrooms and a quart cup of diced onions
• Pesto Alfredo: mix in 2 tablespoons of pesto from the 7 Minute Easy & Cheap Pesto By Hand recipe
• Rose Sauce: mix in 2 tablespoons of tomato paste, and optionally, 1 tablespoon of vodka and cook until the alchohol is cooked off.

🧂If you absolutely must add salt then try to add it to taste, and in small amounts and only after tasting it first. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice the natural sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

My 5 Biggest Problems with Plant-based Alfredo Recipes:

• All of them require a high-speed blender.
  
• They usually use cashews, which are expensive, not allergy-friendly, and require soaking overnight.
  
• Some use tofu which is also not allergy-friendly either and can have a strange texture.
  
• Many use vegan butter, coconut oil, vegan yogurt, or other heavily processed or unhealthy ingredients.
  
• They use miso paste which is also a soy product like tofu, or they add salt.

So this recipe takes less than 10 minutes and uses only a spice grinder. The main ingredients are dried oats, dried yellow split peas, tahini and nutritional yeast.

The Tricks I Used for the Alfredo Sauce

The main trick is the split peas as well as the heavy oat milk. Without the peas the sauce is light, gloopy and doesn’t have the right texture or taste. The peas help make the texture less like corn starch and more like a traditional French rue.

The oat milk does a lot to bind and pull the sauce together and to mellow out the acids.

The balsamic vinegar does a great job of adding just a hint of sweetness to the sauce that is so small that it acts as a seasoning more than a flavor.

The nutmeg adds warmth and depth to the sauce that is otherwise lackluster.

Kitchen Hacks & Tips

Here are some hacks and tips you may not know.

1. Shaking your spice grinder like a martini as you blend shaker will give you a much finer flour.
   
2. Blend all your dry ingredients together (even the powders) to lower the volume from grinding the split peas or beans–this is acoustics: more mass equals a lower sound/pitch.
   
3. Always add your wet ingredients while mixing to your dry ingredients to get a more uniform mixture and to avoid adding too much liquid: you can always add more when cooking, it’s a lot harder to take some things back from the pot

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.

Quick & Creamy Split Pea Alfredo