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
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. So yummy and creamy.
Hey katie, if im using cauliflower “rice” {i’ve already put all my cauliflower in my food processor to make the flourless pizza} what do i change from the recipe? Like should it be less than 1,5 cups cauliflower or more? Please help 🙁
Wow! This is so good! I’m eating it right now after a long and very hard day. I was craving some comfort food and this is hitting the spot. And it’s super easy to make. Thanks! Can’t wait to try more.
This is SOOOOOOOO awesome!!!!! It tastes ALMOST like Alfredo!!! I am definitely making this again!
Thanks for adding a Print button. I really appreciate it!!!
-Valerie
I know this over a year after the fact, but after contemplating whether or not to have to clean a whole Nutribullet blade for this, I made it and am SO glad I did!
Here was my subs for those interested: I halved the recipe since I live alone and it made enough to perfectly drown 2 oz of elbow pasta. MMMF! I don’t have any salt in my apartment (I’m not a fan of salt!) nor unsweetened original almond milk, so instead I used 1/2 cup of no-chicken broth (half of a bouillon cube). I have to be on a low fat diet due to my gallbladder and gastroparesis, so I only used 1 tsp olive oil. And since I wanted a classic mac and cheese, I added about 2 1/2 tbsp nutritional yeast. Now I’m a nooch lover til the death, but I found that that was MORE than enough.
Awesome recipe! This has to be my second favorite of yours, next to the banana pancakes!
This is happening pronto! Maybe for thanksgiving! It’s hard to find fresh cauliflower here, but I’ll give it a shot with frozen! This, plus the high protein mushroom stroganoff, lentil balls with cranberry gravy, and a three sisters succotash should make for a wonderful meal!!!
This is one of my favourites. I changed it into a chowder on my blog and linked back to this post, but I haven’t implemented pingback on my blog yet. (I understand pingback has been co-opted by the spammers anyway and on top of that I’m not using wordpress.) So, here’s a manual pingback:
http://www.saturdaycooking.com/chowder/
Thanks for the inspiration!
This sauce is AMAZING! I have a big sweet tooth, so you’d think that my favorite recipe of yours would be a dessert but no! It’s this! I put it on everything. Pasta, pizza, and spaghetti squash! I think next I’ll try using it as a dressing on a sandwich. Thank you so much, it’s incredible.
So I made this today. Three words; yum…Yum…YUM!!! I wasn’t sure what to think while I was making it, but the flavors are amazing, I never would have thought the main ingredient was cauliflower had I not made it. You’ve done it again!