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
Amazing – I ended up eating as soup !!!! Added sliced mushrooms and celery … I could eat this every day. I also added more garlic cloves 5-6
This Alfredo sauce had me pleasantly surprised! It was amazingly good; and EASY!
We like easy these days, lol, sliding in at 64, I’ve done a ton of cooking in my life and I will save this one and recreate it again, thanks!
Hello, It says to bring the mixture to a “complete boil.” Is this a rolling boil or a full boil? Google search was surprisingly unhelpful. Thanks!
Hi, a rolling boil is fine. The term is often used interchangeably with full boil.
The texture is great and is overall very much like an Alfredo sauce. Mine came out a little tangy, kind of like an American cheese is tangy. I don’t actually know what cauliflower tastes like because I eat my cruciferous veggies in smoothies. Is it tangy like this? or could it be my nooch (Kal, unfortified)? Thanks for any input. I would like to make this again.
The flavor was perfect! I couldn’t get it completely smooth with the immersion blender, so will try the food processor next time. My family raved about this (they usually notice when I use nutritional yeast, but not this time), glad I made a triple batch. Can’t wait to try it in more dishes. We’ll be making this often. Many thanks.
Grade A! Won’t be using Parmesan again!
This recipe tastes soooo good! I added all the optional spices and used olive oil. 🙂 This changes the calorie/macro count but that’s fine for me.
Vegans don’t come for me – I added shredded chicken breast and it really balanced out the macros to be high protein and carb, and it tasted sooo good!
This was delicious! I took your advice and added some of your optional add ins. I had 1/2 cup of vegan mozzarella in my fridge so added that but found it needed something more. A splash of lemon juice, a sprig of rosemary, loads of black pepper, and a bit more salt resulted in a really luscious sauce, enough for 4 hearty servings! I’ll be saving and using this recipe again and again.
This was amazing! So creamy that it would fool anyone. Thank you for this amazing recipe.
😋😋😋😋😋 Yummy