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
Love this recipe! Just wondering if I can make a larger batch and keep it in the fridge or freeze it to use later?
Yes, I did!
This was so good. Thanks for sharing:)
I added some rosemary and Italian seasoning – great flavor! It was just the right sauce for steamed broccoli. Fantastic recipe!
We’ve had a whole cauliflower in the fridge for ages now and it was time to salvage the good parts and make something with it. I just made this sauce on a whim and oh my goodness me! It is so creamy and delicious – I will definitely be making this again.
I’m looking forward to serving it with gf elbow macaroni, peas and bacon chips (vegan)!
Dad had a great thought for using the sauce in a potato bake!!! I think I’ll make up a couple of batches… does it freeze well???
The original and still the best.
This sauce is amazing. So simple and so delicious. We make it about 12 qts at a time, freeze it and use it for pasta, casserole, and as soup. We use almond milk and add spinach and blend it all into green veggie goodness!
I found a cauliflower on sale the other day, and you’d just linked back to this in your new vegan cheese sauce recipe, and I knew instantly I had to try it.
I only used a third of the butter since it kind of started to look like a lot at 10 grams (just personal preference!) and I’m kind of glad I did because it still tasted so creamy! I can’t believe cauliflower can taste this rich combined with just almond milk and a little butter.
I’ll definitely be making it again.
Soon.
Freaking fantastic! I am a total foodie and I am super impressed. Give this recipe a try- I promise you will not be disappointed!!
If you’re using real cheese, I’ve found that it’s better to add it after pulverizing the cauliflower. The sauce gets a weird texture if you put the cheese in while simmering.
I cooked our spaghetti squash using your method and it came out perfect! I also made your cauliflower alfredo sauce and I can’t believe how perfectly creamy and tasty it turned out! Never in my life have I had something so tasty made from cauliflower…. and I don’t not care for cooked cauliflower AT ALL! My hat goes off to you Ms. Katie!