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
Wonderful! I’m thinking perhaps next I’ll try it in my vitamix using the SOUP. button. What do you think?
Recently learned my son has a dairy allergy and am trying new vegan recipes.
This was a huge success. The whole family loved it.
I subbed minced garlic for oven roasted garlic – approx 4 cloves (roasted myself previously) and the flavour was an incredible add.
Highly recommend! My husband already wants to have it again.
Needs more seasoning! I added a couple of “chicken” (vegetarian) boullion cubes, basil and oregano which helped a lot. Steamed the cauliflower separately before combining and pureeing with everything but the mushrooms and “chicken”. I used roasted garlic which was good. Also added spinach, mushrooms and plant based chicken pieces.
I’ll make it again!
Great easy recipe. Thank you.
I didn’t have time to let it simmer so I threw everything into my instant pot and put it on high pressure for 5 min. Because there isn’t much liquid it got to the pressure quickly and the sauce was done so fast! I just put it in the blender and poured over my pasta. The toddlers loved it and I loved it too! I just added dried basil but besides that I followed the recipe as it is. So quick in the IP. I will make this over and over!
The dish is quick, inexpensive and turned out well. I will make it again.
I can finally have alfredo sauce!! Yay! This is delicious and I love it! Thank you, thank you, thank you!! I will be loving this recipe often!
Love this recipe, so easy and so delish. Will definitely make it again.
Love this pasta sauce, gets better every time I make it. Thank you so much for sharing.
Thank you for this nice light recipe for Alfredo, I enjoyed it.
The only thing I have added was a parmesan cheese , parsley & black pepper, it gave the sauce bit more flavour.
Also, just a bit of chilli for the extra umm.