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
How much pasta should i use/cook?
Maybe 8 oz?
Just tried making this and Oh my god is it delicious! It’s unbelievably tasty. I used the mozzarella version instead of the nutritional yeast because I didn’t have any and only used just a tiny bit, I imagine even if you cancel it out its going to be just as good! And I’ve also added red peppers to give it that cheddarish color and its sooooooo good.
Having a gluten and dairy allergy I was excited to find this recipe. It is amazing and so easy. I used unsweetened Almond milk and was pleasantly surpirsed how creamy it was. Can’t wait to try the avocado alfredo sauce. Thank you for sharing.
Hello- does anyone know if I can make this sauce ahead of time and refrigerate or freeze it for later use?
Thank you!
You can definitely fridge a few days.
Katie … you are a genius! This was the most delicious non-dairy alfredo recipe I have tried and I’m sure I’ll be able to fool family and friends with it, it is so good and perfectly creamy,Thanks a million!!! Sorry there are no photos, after tasting it, it went directly onto basilic fettuccini and into my mouth. ??
Going on vacation tomorrow and had a cauli in the fridge that was on the verge of going bad, so gave this a try and so impressed! Added a little paprika and made with cashew milk, dijon, and just 1 T earth balance and 1/4 c. nutritional yeast and tossed it with two packages of cooked shiratake noodles (my latest obsession!) and two pounds of mixed mushrooms sautéed in veggie broth with vegan Worcestershire. It made a ton and even my gigantic portion had less than 200 calories. LOVE this site! 🙂
I made this with sweet potato noodles, what a great flavor combo! I also added a good amount of Dijon, which really made the difference for me!
I love your picture!
How do you cook your sweet potato noodles? Can I use frozen cauliflower?
I’m sure frozen cauliflower would be great! I just sautée them in a skillet for a bit with some spray cooking oil before adding the sauce.
I just made this and I am in love! I cannot believe how easy it was and how normal the ingredients were making it to where I didn’t have to go shopping for anything. This will now by my go to recipe. Thank you for this heavenly sauce.
What milk did everyone use to make this recipe? I’m vegan and t Nd to use a lot of coconut milk but not sure that would taste good? Any tips?
I think it would taste amazing with coconut milk. Just be sure to use an unsweetened milk. It’s also good with cashew or almond milk, either store bought or homemade.
You nailed it! Easy, healthy and delicious.
Love the photo!
I am never making Alfredo sauce any differently again. This was delicious. I added Dijon mustard as recommended as an add in and instead of rosemary, a pinch of lavender and it’s incredible. My 5 year old daughter loves it and wants it quite often. Thank you!
Wondered if you can use frozen riced cauliflower instead of florets?
Not sure… Be sure to report back if you try!
Jason (media relations)
Would broccoli or squash work instead?
Hmm sorry, we have never tried it!
Jason (media relations)
I hate Cauliflower. I love this sauce though. I used Almond milk. I used nutrional yeast. I added nutmeg to mine. I used fresh garlic.
Katie, You are a genius! I’ve tried many Cauliflower Alfredo recipes and this one is my favorite. I like that it doesn’t even need cashews so that it’s lighter in calories without sacrificing delicious taste. I have enjoyed so many of your recipes over the years. Thank you, and keep up the good work!
Made this today with 3 cups cauliflower so added a little more of everything. Didn’t chop the garlic, added nutritional yeast and some soya cream before blending.
Delicious, rich and creamy. Could not taste the cauliflower and my non vegan, cream loving friend loved the pasta dish (penne).
Thank you.