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
It’s funny the weather’s been so cold in Texas, it’s been warm, sunny, and beautiful here in Chicago.
This looks great! Thanks for the post Katie. I will definitely try this and hopefully it will be a hit with the kids as well! 🙂
Thank you so much for this recipe Katie! My daughter loves mac and cheese, Alfredo, and other cheesy dishes, but we are lactose intolerant here. We can have small amounts of dairy, but not a lot. This recipe was perfect; we added a small amount of mozzarella, Parmesan, and fresh basil and it was so deliciously perfect. 🙂 You are a lifesaver!
Ps: This sauce freezes fantastically! It is perfect for those crazy mom days!
Thank you for the healthy and delicious macaroni and cheese makeover. We can’t wait to serve this cozy dish on a rainy day in! Would the recipe work if we substituted real butter and cheese?
Just made this using a whole head of Cauliflower (so triple recipe). For milk substitute I used water/hemp seed( 2 TB hemp seed for 1 cup water) since I can’t have nuts. I used half earth balance and half olive oil as well as nutritional yeast and chopped onion. I also added a little dijon mustard, tumeric for added color, celery salt, twice as much raw garlic, and a pinch of xantham gum to thicken and blend fats with the liquid. I kept half the sauce chunky and the other half blended with avocado in blender for creamy sauce. Great recipe. Thanks Katie!
I made this with the nutritional yeast and mustard and it was very yummy (for mac & cheese)! I might have added too much water, but I thickened it with a little tapioca starch.
Just made this with the nutritional yeast. My whole family is eating it! Its a little strong so next time I’ll put in 1/3 cup of the yeast instead. Thanks Katie!
I just made this tonight with steamed vegetables and red quinoa and it was delicious! (So good that I ate far too much of it, in fact.) About a tablespoon or so of extra strong Dijon mustard was just the right addition.
Thanks Katie!
I made this today and even my non-vegan husband raved about it. This one is a keeper!
This is pretty delicious! I think it would make a GREAT stroganoff/casserole sauce!
I tried using nutritional yeast in this for the first time in anything, but I think I’d try the cheese-style shreds next time…never would of thought of using cauliflower in a sauce!
I made this for dinner and added mushrooms to the sauce, delish! Thanks Katie!
This recipe blew my mind. I went vegan 6 months ago, and my daughter is allergic to something. Unable to pin-down her allergies, I am on a soy-free, gluten-free, vegan diet. And I LONG for cheesy alfredo sauce (well, and a good pedicure).
Sometimes it pains me that I can’t have anything like the cheesy goodness I used to enjoy. But this satisfied every craving. I can’t wait to make it again! For those that read the comments, I used rice milk, Daiya mozzarella, Earth Balance soy-free spread, oregano, rosemary, and salt and pepper to taste over quinoa noodles.
HEAVEN.
Thank you Katie! I stumbled across this recipe, two days ago, on accident, and now I’ve got a whole weeks meal-plan just from your blog, because if you can do something I miss that much so amazingly, I have to try everything. <3
It is rainy and gray out, the boyfriend bought that tiny pasta you use in this very reciepe, and there is a cauliflower in my fridge. I might try this tonight!!
I just made this and the boyfriend looked at it puzzled..then he tried it.. And was amazed! It’s surprisingly satisfying!! I had one and a half bows and I’m very much full 🙂
i bought the ingredients for this a couple days ago but have been so busy wedding planning/packing that i haven’t had time to make myself food. Tonight my mom made this for me and it was out-of-this-world-good. definitely one i’ll be busting out for my soon to be husband. 🙂
This sauce is amazing I swear I will never buy sauces made with cream again. It didn’t feel like I was eating cauliflower (which I happen to not like) and was full of creaminess. I added a bit of rosemary , Parmesan cheese and some other random cheese I found in my fridge, still very yummy. I recommend adding rosemary. Definitely did NOT expect it to be so delicious wow. Some parts were a bit lumpy but I guess it’s because of my old blender. I plan to trick my friends at school on Monday and ask them to guess what’s the secret ingredient. Now I play this game with them (I call it ‘Guess the strange ingredient!’) since I make a lot of yummy treats using unusual ingredients and they have to guess. If mothers want their kids to eat more veggies this is really great, it’s got the approval of a girl teenager (me) so go for it! Thank you so much Katie, I’ve been enjoying cooking so much since I discovered your website!
Haha… oh I know these “I am way to hungry” photo shoots! =D