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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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 found my new favorite way to “eat” cauliflower!! I’m not ashamed to say after eating a normal amount over pasta, I then finished the sauce with a spoon lol!!! YUM!!!
Wow. I haven’t had alfredo in years as I have eliminated some of its ingredients from my diet. I made this sauce last night and it was amazing- rich, garlicy and comforting!!!! My husband said he could taste the cauliflower, but its flavor did not stand out to me. Thank you!
Thank you so much 🙂
This was easy and delicious! I didn’t miss the oil, which I did omit, I added a giant clove of garlic and grated fresh nutmeg. This will become a regular for me!
Just made this recipe. Used skim milk and half mozzarella and half parm. Added a few grates of fresh nutmeg and lots of black pepper. Very creamy and delicious!
One question: can you freeze this sauce?
Hi! You can definitely freeze it. It just won’t be as thick and creamy.
this was exactly what I wanted. I was craving a cream sauce and I didn’t want to feel all heavy after so I found your recipe and it was exactly what I wanted! It was so so so deliciously perfect! thank you.
Thank you for trying it!
I am commenting after getting entertained with the comment section. I’m a vegan and I never liked dairy, especially cheese flavour, yuck, so I never ate this sort of sauce. But now it’s my time!! I am honestly excited and always happy not to add too much fat to my meals. So thank you, I am very grateful. I did look over the internet for a vegan Alfredo sauce and this was the easiest one to make.
Do I put the cheese in the boiling water also?
I just made this recipe and had to let you know how amazing it was!! So creamy and delicious and without all the fat, which is what I needed today to hit my macros. Also, since I switched to a dairy and gluten free diet, I’m always looking for tasty and creative ways to have some of the dishes I miss, like “cream” sauces. This is so delicious, I want to put it on everything! Thanks for this creative spin on an old classic!
Thank you so much for making it 🙂
OMG KATIE YOU DID IT YET AGAIN!!! This is the very best sauce ever! I opted for 1/4 tsp onion powder and 1/4 tsp garlic powder and i used 2 tablespoons of potato flakes instead of nutritional yeast i used my oat milk as well
I addded the oregano and the lemon juice you suggested forgot the Dijon lol well needless to say it is PERFECT ! Best sauce ever!! Cant wait till dinner gonna boil up some noodles and broccoli and add my sauce thank you thank you thank you!!!
Thank you for trying it!
I feel like I must have did something wrong in the process of this recipe, at the end although it was good I could still taste the cauliflower “taste” and I didn’t have much of an Alfredo taste I am use too. However it was an easy recipe and still good, I definitely I wanna try making it again.