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
This is perfect because I just got cauliflower at the store the other day. Great idea making this sauce! I also want to try mashed cauliflower. I hear it tastes like mashed potatoes! 🙂
Wow! That’s interesting! I will definitely try it. You are right. This weather is crazy. Where is spring?? Have a fabulous day!
Mmmm I love cauliflower in anything and am a big fan of these cauliflower substitution comfort food recipes – mashed cauliflowers, cauliflower pizza crust…so I’m more than willing to give this a try! I actually think it would make a great cold pasta salad sauce too for summertime BBQs :).
I’ve tried other vegan alfredo recipes, but I’m anxious to try this because it seems a little healthier!
Hi,
Do you think this would work well with say, cheddar or colby jack cheese? Could I make my own mac and cheese using this sauce? It looks incredible! My picky husband hates veggies, but loves mac and cheese. This could be a sneaky way to get some cauliflower in him!
This looks delicious… we buy a lot of cauliflower. What do you usually accompany this with besides pasta? or is it pretty much only for pasta? Normally I’m not a big pasta eater… have you ever had it with quinoa or add other veggies to the sauce or anything?
It would be great with any grain, any color potato, any veggie. No need for pasta or any food that as any resemblance to bread.
Oh my. I am definitely making this for dinner tonight! Thank you!
You are my savior. I’ve been looking around for such a long time for healthy Alfredo sauce! Thank you!
using the cauliflower instead of cashews is great for those with nut allergies…and we do love our cauliflower! ty dear katie!
As if I didn’t eat enough cauliflower already, you’ve just given me another amazing way to incorporate it into my meals! I think this sauce would be great with quinoa or barley, too!
Yum! I’m dairy free so I can’t have Alfredo sauce, but I miss it so much! I am definitely trying this. Ya know what…. I think I have all the ingredients in my kitchen right now. I know what I’m having for dinner! 😉
Katie, I don’t know how you get all these good ideas for recipes! I have tried creating my own masterpieces, but not all of them turn out so well.
I wonder why you haven’t gotten nice weather yet. I’m in Oregon, which you would think would be having cold weather, but we’ve been in the eighties all week!
Sorry that this is long, I’m such a chatterbox. 😉
You are SUCH a genius, seriously Katie. I am so making this asap! I haven’t had alfredo in years!
Just tried it. Made it with nutritional yeast – I am not a UBS fan of fake cheese- and it was awesome. Not exactly like Alfredo of my youth (though with the soy/almond cheese it probably would be closer) but totally delicious. This recipe is Awesome!!! We will def use it again and frequently.
Just made the sauce for lunch – OMG delicious! Used some asparagus, zucchini, red onion and mushroom with some pasta…it was incredible. I didn’t have the mozzerella substitute so I did use a split of nutritional yeast and parm cheese. So creamy. Thanks for the recipe, it seriously rocks!
Thank you so much for trying it. I think you are the first person to actually make it :).
I just made it as a base for a tuna casserole for my daughter, who is gluten sensitive and lactose-intolerant. Just added some GF noodles, tuna and frozen peas. Delicious comfort food and a doable alternative to one of her favorites that she usually can’t enjoy. Perfect for a cold and rainy day!
Great idea!
how do you think of this stuff? I LOVE IT. is this in your new cookbook?
The cookbook is just desserts 😉
Love how there’s veggies in this one and it doesn’t take any overnight planning! I always change my mind the next day if I plan something the night before 😉