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
If you want to use cashews and don’t have any that have been soaked you can boil them in enough water to cover them for 8 minutes. I use this water as part of the liquid.
Actually, I really liked the pictures. They were very convincing.
So going to make this recipe! Thanks 🙂
This recipe sounds very nice, and definitely worth trying if I have a craving for Alfredo sauce.
I’m sorry you have to put up with cold and dreary. We’ve been warm for quite a while now (at least a month), with only a very few cooler days. If you want lots of sunshine, far west Texas is a great place to be.
Found chocolate covered Katie instagram… Are there going to be photos of recipes here?
Here in California, it was 95° on Saturday but chilly with thunderstorms two days later! (Thunder and lightning aren’t exactly typical weather patterns here…) I refuse to put away my flip flops though; I’m just pulling out a pair of jeans to stay optimistic!
Your alfredo sauce sounds like a great and healthy way to beat the cold weather blues. I may have to start making my own comfort food if these clouds don’t go away soon!
Hi from Texas, while I am in flip flops, a tank and short skirt, come June you won’t feel jealous. Sweating on the walk from your front door to the car isn’t amiable. 110 in the shade is quite normal in these parts 🙂
Thank you for your recipes. I have fun sneaking food in on unsuspecting victims. “Want some cookie dough?… You just ate beans and dates” cue me laughing like a mad scientist. Followed by, “Want some more?” and they always do.
I like your new look.
I am making this right now for dinner, thanks for the great recipe Katie!
I made this tonight for my 3 daughters and my niece. My middle daughter loved it. She ended up eating hers and her older sisters and normally she doesn’t even eat her own serving of anything. My youngest also really enjoyed it. My niece, who is extremely picky and may have sensory issues, only ate a little bit. Personally, I liked it much, much better than real alfredo sauce.
Thank you for this! I’m on an elimination diet right now and struggling some days to find filling, satisfying meals. This needed very little adaptation, and is delicious!
So what is the one extra ingredient you add to make it mac-n-cheese?
My question, too! Made this tonight with the nutritional yeast and Dijon mustard. Amazing. We had it with spaghetti squash and some crumbled gimme lean. My boyfriend licked the plate clean. I do love your desserts (made the one-minute chocolate cake and Reese’s frosting last night), but your main dishes never disappoint. Cookbook number 2?
And seriously, what’s the extra ingredient for Mac n’ cheese?
I’m thinking the macaroni? 🙂
Yum this looks amazing! Katie did you use almond milk or soy milk in the recipe? I’m wondering which one would taste better in the sauce.
We’ve been hit with a heatwave here in Calgary, Canada, great for hiking and cycling, but means lots of avalanches are coming down the mountains! I bet you next week we will have snow again though 🙁
I made this for dinner tonight. It was so easy and tasty! Thanks for another great recipe Katie!
This was amazing and freakishly easy! It’s an amazing base for any type of cream sauce. My 6 year old LOVED it! Thank you!
72 comments already….!? man, I thought I might be on the ball this time…!
I’m a relative Newbie to CCK — deLIGHTed to see a non-chocolate/savoury recipe today!
DGMW, I love chocolate; but I also love balance. and I have to find ways my 12 y o will eat veggies when mostly she wants (refined) carbs… So, thank you Katie, I’ll lyk how it goes.!
haha, it’s funny how you’re talking about the cold weather. Here in Toronto, we’ve had to to get out the summer clothes/shoes. Everybody has been saying ‘did we miss spring’??
Today’s temp is going up to about 74F….which is quite warm and not spring weather. But I for sure am not complaining!! And even though it’s not cold, this sauce looks amazing!
It was almost 80 and sunny yesterday in Iowa! Today the high is forecasted to be 79, albeit with thunderstorms. I will take in over 30’s and snow! This recipe looks fantastic, can’t wait to try it (we are in the midst of a kitchen renovation so I have no stove right now, but soon!)