This super easy cauliflower alfredo recipe is so deliciously rich and creamy, you will never believe it isn’t FULL OF heavy cream and calories!
The Best Cauliflower Alfredo Sauce
Easy
Oil Free
Vegan
Low Carb
Dairy Free
Just 5 Ingredients
Even non vegans love this secretly healthy cauliflower alfredo sauce… That’s how good it is!
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Cauliflower Fettuccine Alfredo
The simple healthy recipe is also gluten free, nut free, sugar free, egg free, whole30, paleo, keto friendly, and soy free.
While most skinny Alfredo recipes call for cashews, tofu, or coconut milk to replace heavy cream, this sauce can also be made without any of those ingredients.
Instead it gets its creaminess thanks to the nutrition superstar cauliflower.
If you’ve never tried thickening a sauce with cauliflower, I highly recommend it.
You get a rich and creamy sauce without all the extra fat and cholesterol, and it sneaks in a vegetable serving you won’t even know you’re eating!
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The Alfredo sauce is also really great for meal prep!
Leftover sauce can be refrigerated for 3-4 days or frozen to thaw and use at a later date.
Easy Cauliflower Sauce
If you’re worried about making the lightened-up Alfredo for guests who are used to traditional heavy cream versions, be sure to scroll through the 250+ reader reviews at the bottom of this post.
Hundreds of readers have written in to say they’ve tried the cauliflower Alfredo recipe on their kids, husbands, families, boyfriends, girlfriends, friends, and neighbors, almost always with positive reviews and multiple requests for the recipe.
With just five ingredients, it’s deceptively easy to make, and the entire recipe can come together in under 20 minutes from start to finish, making it an excellent wholesome weeknight meal.
For dessert, try this Chickpea Cookie Dough Dip
Serving Suggestions
Serve the healthy vegan Alfredo over pasta, zucchini noodles, or Spaghetti Squash.
Or stir in roasted broccoli, peas, carrots, corn, diced mushrooms, tomatoes, garlic, or red peppers.
The sauce is also fantastic as a white gravy for baked sweet potatoes (here’s the best way how to cook sweet potatoes) or for lasagna or a white Vegan Pizza Recipe.
How To Make Cauliflower Alfredo:
Add all cauliflower sauce ingredients to a medium pot, and bring it to a boil.
Cover the pot and cook it on a low flame for 15 minutes, then pour it over pasta or spaghetti squash or even roasted vegetables if you’d prefer.
It also makes a delicious soup, and the cauliflower is so mild that anyone who doesn’t already know it’s in there will never be able to guess!
Above – Watch the video how to make cauliflower alfredo
Cauliflower Alfredo Sauce
Ingredients
- 2 cup raw cauliflower florets (200g)
- 2 tsp minced garlic, or 1/4 tsp garlic powder
- 1/2 tsp salt
- 2 tbsp butter or olive oil, or omit for fat-free
- 1 cup milk of choice
- optional 1/2 cup shredded mozzarella or nutritional yeast
- optional 1/4 cup diced shallot or onion
- Feel free to add a little Dijon mustard, lemon juice, black pepper, oregano, or rosemary if desired
Instructions
- Cauliflower Alfredo Sauce Recipe: Put all ingredients into a medium pot and bring to a complete boil, then cover and simmer 15 minutes or until the cauliflower is fall-apart tender. Pulverize with either an immersion or regular blender. Serve over pasta, or spaghetti squash, rice, roasted vegetables, or whatever you wish. Makes about 2 cups, and it gets much thicker as it sits.View Alfredo Nutrition Facts
Video
Notes
More Easy Cauliflower Recipes
Katie,
This recipe has changed my life…it is now a staple in our house and I make a double recipe at least once a week. I use it in everything that I want to be a little bit creamy…spinach artichoke dip, buffalo sauce over any veggies, creamy kale and chickpeas over quinoa, and most recently I just made the most killer ranch dressing…my husband has no idea that it is good for him 🙂 Thank you, thank you, thank you!
Any chance you’d be willing to share your killer ranch dressing recipe?
I can’t wait to try this recipe! Quick question: you strain everything after letting it simmer, right? Also, if you’re using Daiya or nutritional yeast, should you wait to add that in right before blending it? Sounds weird to boil it. Same question with the Earth Balance, milk and spices: boil those too?
This looks soo good! Dying to try this
I made this last night and it was wonderful!! Thank you for coming up with this recipe. I’ve been looking all over for a vegetable based cream sauce and this worked so well!! This is going to be a staple in my kitchen from now on.
I finally got around to trying this and it was awesome over spaghetti squash! I used minced garlic so instead of adding everything at once I sautéed the garlic in the butter spread with salt in the bottom of the pan then added everything else.
Then next time I made, after blending it in the blender I added a can of drained Tomatoes with green chilies and made a kind of Queso. It was great this way too! 🙂
This is a great alternative to the cashew cream version, since raw cashews are not available in my area. 🙂
Katie has done it again! This recipe is so easy and tastes SUPER creamy even though there’s no cream! I just used unsweetened almond milk:)
Thanks for this recipe! When I made it, I pureed the boiled cauliflower with Earth Balance and a cup of ALMOND milk and I added a touch of mustard and I could’ve eaten it just like that – as a soup! I was not expecting it to be so delicious and have such a nice texture. Better yet, my boyfriend who is a butter/bacon/cheese fanatic could not tell that it didn’t have a cream base. Since this recipe is so easy to make after a long day at work, I have a feeling I’m going to be having a lot of it in the near future.
Just tried this.its so yummy! My 4 year and 18 month old are loving it. Score!
With all the snow that we’ve been experiencing in the New Jersey area, I am definitely ready for some comfort food. This recipe looks delicious and these photos are definitely making me hungry!
I’ve been eating vegan for over 2 years now. Real cheese alfredo was one of my favorite and most eaten meals before going vegan. I’ve seen cauliflower alfredo over the years and have always wanted to try it. Finally…it was excellent. I added nutritional yeast and a couple drops of mustard.
how much nutritional yeast???? thx
Great recipe however I found the nutritional yeast over-powering, I will start by using 1-2 tablespoons next time and see from there. Thank you 🙂
Could I use plain almond milk in place of regular milk?
Katie’s blog is vegan so she doesn’t use any dairy products (if that’s what you mean by “regular milk”). As the recipe calls for you to use your milk of choice, then if plain almond milk is your milk of choice, then that would do the trick for you.
I made this for lunch about 10 minutes ago and it was awesome! I think I could even trick my family in to eating it (They are super against being healthy). It was so creamy and tasted just like Alfredo sauce to me! I will definitely be making this again soon. 🙂
Oh my gosh! Had this pinned and just made it now… My young boys gobbled it up! So easy to make, this will become a regular for sure. Thank you!
Oh, I love that you have once again found time to healthify a recipe for us- alfredo sauce at that! (The last new cauliflower recipe I saw was one breaded and deep fried)- so thank you very much.
We love what you do!
Our weather here in Carolina seems to be springish at the moment. However that could change any time. It is our saying that we can get a ‘sunburned on Tuesday, and frostbitten on Thursday’!
How many servings does this make?