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
Made this the other night and it was delicious!! Unfortunately, wasn’t as good the next day for lunch after refrigeration+microwaving, because the consistency had changed. The recipe is fabulous though and SO easy to make! (Coming from a cooking novice)
Katie,
I’ve been trying to eat healthier since living in a college town doesn’t provide me too many fast options to do so; therefore I have browsed numerous sites just to find a site that has a few healthy options I actually would want to put in my mouth… And I have to say, I have been making a different recipe of yours every single day (some times more than once) for the past 2 months! You never fail to impress!! I just made this delicious alfredo sauce and mixed in some broccoli to add even more nutrition. My boyfriend doesn’t come home from work until an hour from now… And I don’t think there will be enough left for him!! This is amazing. I love that you embrace using oils as well, as many recipes call for only a teaspoon or so, because I am a coconut oil kinda girl.
Thanks again for making healthier living so much easier 🙂
Katie, I just want to tell you how much I love this recipe. I am on a gluten-free and dairy-free diet right now for health reasons, and this was such a treat. I would love to share this recipe on a health forum I use, and we are not allowed to post links. Would you mind if I shared the recipe and credited you?
Thanks so much for all the wonderful recipes and cooking ideas that you share!
On CCK’s FAQ page at the top of this blog, she says recipes should be linked to the original rather than re-copied into a new post, but that using photos is okay.
I just made this tonight. My two dairy free kids have bellies full of mac n cheese for the first time in their lives. Thank you! I used 1/2 Daiya and 1/2 nutritional yeast. In the future, I’ll just use daiya. I can have Parmesan cheese so I added it to my plate and it made it fabulous! Next time I’ll mix in spinach.
Absolutely love this recipe! Tried it for the first time tonight and used olive oil instead of butter and put it over brown rice pasta. Yum!
This is absolutely delicious 😀 Thank you!
Hi, Just found your blog and it’s totally cool!!! I cooked your “blondies” last night and the kids loved them!! You’ve got one more fan!! Will try the Choc. Peanut butter balls next. Zuccini fries after that…. Thanks so much for this great blog full of diverse recipes! I just might make everything, eventually.
ElizaJane, Atlanta, GA
Can’t wait to try this !! Can you put it in a food processor instead of a blender?
Yes.
This is recipe is definitely a keeper! It was super yummy, and everyone loved it 🙂 I found that it helped to use a generous amount of salt so you don’t notice the lack of cheese.
Just made this for dinner and it’s probably the best vegan cheese sauce I’ve had and the fact that it’s not high in fat because it doesn’t use cashews is perfect! Definitely will be making it again