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
Looks incredible! Can’t wait to try 🙂 We have record breaking high temps in the Pacific Northwest right now! Crazy to hear that Texas is so cold
Made this for dinner tonight and it is fantastic! I added nutritional yeast, next time I plan to leave it out and try it that way too. I have to say, I LOVED te texture, so creamy and decadent! This is one I will be using again. Thank you Katie!
Okay at first I was skeptical…. because I had only used the immersion blender and it wasn’t smooth enough for me. Then I threw it in the vitamix and OMG so creamy and perfect.
I have been trying to use all of my cauliflower and this was a perfect recipe.
Two days ago I made the cauliflower chocolate cake and it is also delicious!
Thanks!
OMG.. this looks like the real thing… so good.. I think I wouldn’t be able to resist topping it off with about 1/2 cup of cheese for some additional flavor. Does it taste like the real thing?
Just made this and it is delicious! I have had a cauliflower left in my fridge for a while and kept wondering what new things to make with it. This recipe came at the perfect time.
The weather is hard to keep up with. Thursday I was scraping snow off my car and now on Tuesday it is in the 70’s.
Sounds great, thanks for this recipe. There’s another way to make the cashew cream recipe- you can boil the cashews slowly in water on the stove for about 10 min, with a little onion, carrot and potato of your choice. Whizz all in the blender or w/a stick blender, add some lemon juice, pepper, nutritional yeast if you choose and you’re ready to pour over noodles!
This looks delicious! Looks super creamy, wouldn’t have guessed it was cauliflower. We are having a mix of nice weather and cold weather… we had snow on May 1 so as long as it doesn’t snow anymore, I’m not complaining!
We’ve had temperatures in the 90s this past week … And I live in Canada, ha ha. I think we stole your good weather.
That sauce looks great!
I feel ya on the weather! We’ve still been getting snow here in Juneau (pretty rare for May). This recipe is perfect for this crazy weather we have been having. I may have to find a little cauliflower and try it out. Thanks for sharing 🙂
Looks INCREDIBLE! What a brilliant way to make mac ‘n cheese healthier, too. I sometimes find I crave the comfort the “old” recipe brings but I don’t actually like the heaviness anymore (never mind the cheese, haven’t craved that in over two years!). Thanks for sharing this recipe xoxo
So yum! Just made it for dinner 🙂
I made this last night with raw cow’s milk and grass-fed butter. I added the 1/2 c nutritional yeast. It tasted great and creamy – you can’t even taste the cauliflower or tell it’s in there! I ate it mixed with quinoa. My four year old didn’t like it that way but ate it with Ezekial bread and and raw honey! I will try it next time without the nutritional yeast for him! Thank you Katie!
I know what you mean about the wacky weather. I live in Kileen, TX and the weather keeps changing overnight like super drastically. I’m not ready for it to be super hot, but I am ready for the weather to be a little more steady at least.
WOW! First, I love alfredo but gave it up years ago due to calories and fat. I am so going to try this! Thank you!! Second, living a bit north of you we got snow on May 1. A solid inch or more. I miss my open-toed shoes!
Katie, do you know when the new cookbook is coming out? I know that you’re working on it, but do you have an idea of when it might come out?
I do know one thing, though, when it does come out you’ll already have several orders for it…from ME! I’m going to hand it out to all my friends and obviously keep one for myself.
Yum! I love mac ‘n cheese, but haven’t had it in forever! I can’t wait to try this recipe!
Our cold front happened in April and March. May hasn’t been so bad, actually. It’s been in the 60s and 70s. Even the 80s a couple times! 😀
I hate to be one of those people who is always correcting others, but I just have one complaint with your post. Saturated fat isn’t bad for you. It’s what helps your brain function, gives you stronger muscles, and is great for your nervous system. Without saturated fat, our bodies wouldn’t function properly. Okay, I’m done ranting. 😉
Agreed! Fat won’t make you fat!
That’s what excess calories do. Granted if your excess calories all come from fat, it would make you fat. But fats aren’t going to suddenly latch onto your hips and be like, I ain’t budgin’.
Lol. My point exactly. Everything in moderation is key. 🙂